Jesse's Fitness

SUNDAY. To Rest or To Workout?

2010-09-25T18:42:00.000-07:00

Hi Everyone,

Sunday, Sept. 26th.

TABATA Workout.
set your timer for 8 rounds of each exercise 20 sec of work and 10sec of rest. After 8 rounds are finished with one exercise move to the other. Be sure so count your reps on each round and write them down. iphone has an app called tabata HITT that works well for doing these kind of exercises.

High Knee Jump Ropes
Pike Push Ups
Curb toe taps
Left side lunge w/ knee raise
Right Side luge w/ Knee raise
Jump rope (no high knees)

Should take you no longer than 24 minutes...

Explanations...

High knee jump rope---------jump rope while doing high knees as fast as you can
Pike push ups------------------start in down dog position, do a push up, the elbows will flare out and your head will go toward the ground.
Curb toe taps------------------you don't have to use a curb, you can use a step or anything about that height. alternate each foot while jumping
Side lunges--------------------lunge to the right, keeping the butt back and staying on the heels, step back in and do a knee raise... repeat until time is finished then go to left.
Jump rope--------------------Reg jump roping. as fast as you can

Good Luck!!!!!!

core

2010-09-18T17:32:00.000-07:00

Hello Everyone,

I did my workout today and it was an interval workout. 30sec of work and 10sec of rest. 6 rounds of each exercise.

Jump rope (of you don't have a rope just pretned)
fwd inch worm and rev inch worm w/ push up in between
broad jump w/burpee
star crunches
UFC's
plank

Inchworm----start in a plank position walk your feet to your hands trying to keep the knees straight then walk your hand out and do a push up...repeat that for 30 seconds. Then go in reverse feet walk backward and hand walk backward and do a push up for 30 seconds.

broad jump w/ burpee------start in a squat and jump forward, drop the hand to the ground and jump the feet back then back in and repeat for 30 seconds.

star crunches------lie on your mat, raise your legs in the air, hands strainght in front of you. as you crunch up your legs will spread out and the hands go through. works upper and lower abs

UFC's-------both feet on the mat. start in a squat position, drop right knee to the ground, then your left knee (both knees will be on the ground now, step back up with the left knee and bring the right one up, then drop the right knee and raise with the right knee. So you are alternating knees as you go up and down. repeat for 30 seconds 6 rounds.

Full planks.
your are just holding a plank postion on your hands not the elbows.

GOOD LUCK!!!

I burned 340 calories and it took me about 30 minutes.

sweat your a## off

2010-09-15T12:17:00.000-07:00

Hi Everyone,

So I just finished my workout for today...my hands are still shaking.

I set my gymboss interval time for 10 rounds because we are doing 5 sets, just two exercises back to back with 2 total circuits, 10 sec rest and 30 sec of work. Don't have a timer you can use your phone.. or go by my reps.

So first was
prisoner Rev Lunge w/high kick ups
(you do the same leg for 30 sec then write your reps down and repeat on the other leg.)
5 sets of these.

Next...
DB Push press
DB Pullovers http://videos.bodybuilding.com/video/16311/Heavy-Dumbbell-Pullovers
5 sets each...

last circuit.
squat burpees (start in a squat position jump back and jump back in staying in squat)
goblet squats. (feet out a lil more than shoulder width and hold the dumbell in the palms of yout hand and squat. keep the butt back and shoulder back with a straight back.)

My total was
rev lunge w/ kick out (right leg) 15,15,12,12,11
rev lunge w/kick out (left leg) 15,15,12,12,11

push press (15lb DB) 15,9,8,8,7
DB Pull overs (25lb) 11,10,8,8,8

Squat Burpee 12,12,10,8,6
goblet squat w 25lb DB) 12,10,7,6,8

if you have any questions just facebook me of e-mail me jesse@personaltrainerjesse.com.

Breakfast----green energy shake
almond for a snack

lunch was a shrimp salad
...good luck

Active Rest

2010-09-13T19:30:00.000-07:00

Hi Eveyone,

So I finished the workout today. It took me 9:01 minutes and I added 500 jump ropes at the end.

What I ate today:
Breakfast---- Green energy shake
-----frozen spiniach, protien powder, banana and flaxseed oil.
Snack----handful of cocoa roasted almond and a few pretzel thins
Lunch------ salad w/ 3 oz of shrimp

I snacked on some peaches and pretzel thins.

Dinner was a grilled cheese and noodles. (Not the healthiest but it was a late night)

Tomorrow we still need to workout, but do something fun or try something new. Go for a walk, jog, zumba, bike ride, boot camp, tennis some kind of activity.

I will have Wednesday's workout posted tomorrow.

Good Luck everyone!

Music+Workout

2010-09-12T17:43:00.000-07:00

Hi Everyone,

So...I'm working on posting videos of my workouts I do in my garage. The workouts I do are short and sweet. I don't have time to spend 2 hours in the gym doing cardio and weights. By the way what do you consider cardio??? I do High Intensiy Interval Training. I bought a gymboss interval timer that clips on my clothes. http://www.gymboss.com/ $19.99 comes in handy. I don't have a lot of equipment. Some 15 and 25lb dumbells, jump rope, mat and me!! Oh, I did order a sandbag trainer last week. YAY!!! I also wear a heart rate monitor...I llike to see how many calories I burn.

Along with the videos I will keeping a track of what I eat through out the week. So I can stay accountable and hopefulyl you can to. We want to make working out a habit so for the next 5 days I want you to workout everyday. I will have a workout posted for you to do.

Monday's Workout. We will start off simple, nothing too crazy.

Make sure you warm up. Try
30 jumpin jacks
100 jump ropes (if you don't have a rope just pretend)
...do this for 5 minutes

5 rounds...
10 push-up
20 squats
30 sit ups

at the end write down how long it took you...we will compare at the end of the day.

GOOD LUCK!!!!!!!!

Almost forgot...
This is my playlist for this workout

1.)Porn Star Dancing--------My Darkest Days
2.)Kick in the Teeth---------Papa Roach
3.)Uprising------------------Muse
4.)It's Not You--------------Halestorm
5.)Break--------------------Three Days Grace
6.)Shakin Hands------------Nickleback

http://www.personaltrainerjesse.com/
http://www.fitforherokc.com/
jesse@personaltrainerjesse.com

you can e-mail me or Facebook me.

What's your workout???

2010-08-03T18:47:00.000-07:00

What does it mean to be in shape? Many people think if your "skinny" or slender you are in shape. WRONG!!!!! As a trainer and an instructor I see many different fitness levels. Don't assume someone is in shape just because theey look it.

I do not like to run on a treadmill, do the elliptical or spin class. I get way too bored, but at times its nice to use the elliptical or do a spin class because its a change in pace. I like to run outside and ride my bike around the bike trails. I usually don't workout an hour a day. I usually do a 30-40 minute HIIT (high intensity interval training), 3 times a week with 2 days of cardio. I love muscle, so I like to life heavy. Here is what one of my workouts might look like. I set a interval timer for 30 sec of work and 15 sec of rest, which is usually transition time. I put together 3 exercises and I do 3 sets for one round. But I always start with a warm up. It's usually 8 cylces of 30 sec jump roping with 15 sec rest. Understand I don't do this every week. I might take a recovery week, which is less intensity.

A circuit might look like this:

Overhead lunges using a 25lb weight plate
squats with 25lb dumbells
sprints
***that would be a leg circuit***

I do about 4 different circuits and some leg toning and abs at the end.

My point is I like to lift weights. Some like to run or just do cardio.

If you can go to the gym and workout for an hour and not sweat...you are not working hard enough. If you don't have the motivation to push yourself I suggest you hire a personal trainer. Ladies, don't be afraid of the weights. Muscle takes us less space than FAT!!!

Get motivated to be your best and Take Charge of your LIFE!!! TODAY!!!

http://www.personaltrainerjesse.com/
http://www.fiforherokc.com/

Get in Shape in 10 Minutes!!!

2010-07-06T11:45:00.000-07:00

Really!!! your gonna buy into that? NEWS FLASH you can not get in shape in just 10 minutes (and your not gonna get great abs in 10 minues either!) Sorry to burst your bubble. You want long, lean, toned and be able to kick butt? You gotta workout at an intenisty level above what you are use to. Jump out of that comfort zone and into a CRAZY workout. (Always talk to your doctor before you begin a new exercise program.)

I have a challenge for you today! Do something NEW. If you have never taken a Boot Camp try it! If you have not tried Yoga TRY it! Don't ever judge something before you have had a chance to try it.

Have you heard the phrase "you have to burn more calories than you consume" Don't forget your body already burns calories just by sitting down. If you are burning 350-500 calories in a workout your doing great. Just don't ruin it with a cookie or pizza. Track your calories if your trying to lose weight. Check out http://www.sparkspeople.com/ they are great for tracking calories and workouts. They also let you know how many calories you need to be eating. Be accountable to someone. Tell me if you want. You have a goal? I will help you get there.

http://www.personaltrainerjesse.com/
http://www.fitforherokc.com/
www.beachbodycoach.com/jessesims

jessesims@hotmail.com

Oh! One more thing Do 50 squats NOW!!!!!!

EXCUSES

2010-07-01T09:12:00.000-07:00

I have heard so many excuses to why "I" can't workout. "I don't have time" "I can't afford a gym" "I'm pregnant" (congratulations if you are pregnant. But it's no reason not to workout, unless your doctor says so.)

My point is we don't workout b/c it's too hard or we are not motivated. Oklahoma is the most unfit state. Come on Oklahoma we don't want that kind of reputation. We want to be fit and active. You have plenty of time to workout. You just have to manage your time better. If 5:00am is your time slot then suck it up and workout. You will feel better about yourself when you do. If you only have 30 Minutes to workout, then make that 30 minutes an intense calorie burning workout. Put a video in or hire a personal trainer to put you through hell those 30 minutes. I know we want an easy way out, but face it, there is not an easy way to get the body you want. Clean eating and exercise. Don't be afraid to SWEAT! Find something that works in your budget. Don't be afraid to ask for those discounts and negotiate with people. So I hope everyone has a great day and exercise. NO MORE EXCUSES! You know what they say about excuses don't you?

No More Excuses people
www.beachbodycoach.com/jessesims
http://www.personaltrainerjesse.com/
http://www.fitforherokc.com/

Accept yourself!

2010-06-29T10:00:00.000-07:00

I'm only 28 but through my experiences I have learned YOU can only make yourself happy. I always thought if I was a size 4, if I had more money, if I had something that I didn't have I would be happy. My first love was basketball. I knew everything about it and I could play all day. I ruined that dream for myself because I was scared. I thought I wasn't good enough and I let other things get in my way. When I didn't play in college I went through a depression. I started looking at myself like I wasn't enough. I became bulimic and would throw up 3-5 times a day for 3 month's at a time. Then I would quit and It would come back. I did a lot of things I'm not proud of.
I became a trainer to help people reach their goals. I have learned to accept myself and open up more. My goal for myself is to be a better trainer. If your overweight and you think being "Skinny" will make you happy then take that journey. You will learn a lot about yourself if you do it the right way. So I hope anyone who reads this is happy with themselves.

Eating Breakfast.

2010-04-26T11:50:00.000-07:00

Breakfast is the most important meal of the day. It should conist of carbs, protien and fat. Start your day off the right way. Some breakfast ideas would be 1/2-3/4 C oatmeal with raisins or blueberries, cottage cheese, eggs oe egg whites, reduded fat milk, a couple slices of bacon (reg or turkey). Skip the bran muffin for breakfast...too much sugar and you will crash by mid-morning. Even a breakfast smoothie would be good.

Eat every 4 hours and curb mindless snacking with gum or drink water you feel the need to munch.

Your workout for today.
10 burpees
10 push ups
****10 rounds***

good luck!!!

Hi everyone!

2010-03-09T09:55:00.000-08:00

Hi Everyone,

I know so many women out there who are obsessed with losing weight. That right there will cause a negative effect. When you start to accept your body and make smart changes, like regular exercise and healthy food habits then you will start to notice positive changes. Not starvation diet where you lose 20 pounds and lose all that beautiful muscle only to gain more FAT back at the end because you can't live on a 500 -1000 calorie diet.

I hope everyone empowers themselves to live a happier and healthier lifestyle.