Good Living with Aprilanne

What is Circuit Training?

Everyone complains about time these days - the lack of it, that is. Getting in shape and shedding pounds takes precious time, which can be at a premium. Circuit Training may be just the answer. It’s defined as the execution of a selected number of exercises in a determined sequence and time.

Circuit Training provides a one-stop total-body exercise session, combining strength training and cardio in a single workout. It can reduce body weight and inches, burn fat, and build lean muscle. It can also improve your overall strength and endurance and add variety.

Safety Guidelines:

1. Always check with your doctor or health care provider prior to starting a new exercise program.

2. Keep well hydrated during your routine and throughout the day.

3. Stop immediately if you feel pain, or experience shortness of breath and call your doctor.

4. Start each workout with a few minutes of low impact cardio, cool down and stretch afterward:

Performing a Circuit:

Choose three exercises to perform as a circuit. Beginners - perform once with a 2 minute cardio blast such as jogging in place after the second exercise. Add additional cardio blasts (see Intermediate/Advanced below) and add additional circuits as you progress in strength and endurance.

Intermediate/Advanced - Perform a 1 minute cardio blast after the first and third exercise and a 2 minute cardio blast after the 2nd exercise. Repeat your desired circuit (3 exercises - 3 cardio blasts) 3 times.

Your circuit can consist of a total body workout, or upper body, lower body, or core exercises. You can vary the program to add variety.

Do your circuit training 2 - 3 times a week, and remember to schedule a day off between each session to allow the muscles to repair and rest.

CA Living’s Beach Body Workout On-Demand™ offers a Total Body Workout in just 20 minutes with Circuit Training - no gym or fancy equipment required!

Cardio Blast Options: Run/Jog in place, Jump rope, mountain climbers, etc. (see video on right)

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Aprilanne Hurley’s Fitness Career began in the 1980’s, working as a Fitness Specialist with the Elaine Powers Figure Salons (East Coast) teaching “American Yoga,” and “Total Body Fitness.” As she progressed, the role of fitness in her life evolved into a passion for making fitness practical, accessible, healthy and fun for others through TV segments such as:

-”Mission Stay-Fit” - A comprehensive look at ways to get and stay fit.

-”The Stress - Fat Connection,” - A look at the effects of too much cortisol (a stress hormone) in the body, and how exercise counteracts the negative effects of this “stress hormone” on the body.

-Breast Cancer Prevention Special Report” - In Part - 2 of Aprilanne’s Special TV Report on “Breast Cancer Prevention” the focus was on the connection between stress and Breast Cancer, empowering viewers with ways meditation and exercise can be utilized to combat the negative effects of stress, and reduce their risk for diseases such as cancer.

We are looking forward to bringing you more Health & Fitness Special Features in the months to come - after all - “Good health is a big part of good living - California Living.” Aprilanne may be contacted at: info@insidelooktv.com

CA Living Beach Body Workout

Here is “One AMAZING Exercise” that shapes your thighs, abs, back, chest and shoulders all at once:

“The Double Crunch”

1. Lie face up with knees bent toes on floor, a 3-5 pound medicine ball gripped between your ankles. With arms at your sides, contract abs and straighten legs perpendicular to the floor. (not shown)

2. Lifting your head and shoulder blades a few inches - reach up and grab the ball with both hands (see #2 below)

2.3.

3. Lowering legs slightly, bring upper body almost all the way to floor as you lower ball behind you until arms are even with ears.

4. Crunch up again,(see # 4 above) placing the ball between the ankles, then bend knees and lower toes, arms and torso to floor to complete 1 rep. (See # 5 below). Do 10 - 12 reps. To progress, use a heavier medicine ball.

5.

Note: The photos provided on this page are for illustration purposes only, and may not show every move, at every point exactly. Follow the written instructions provided as your guide; and always check with your doctor prior to starting any new exercise regimen.

“The Side to Side Lunge”

*Circuits are designed to strengthen muscles while adding a fat-burning element in a very time efficient manner. So while your performing the exercises, you’re heart rate remains elevated to boost your overall fitness level. Try adding or substituting the exercise below to your circuit for additional fitness benefits - it is a great compound movement working the inner thighs, glutes, and shoulders:

THE SIDE LUNGE: 1. Begin with your feet together and stand with the ball in front of you (see #1 below).

1.2.3.

2. Raise the ball over your head as you bend one knee and bring the other leg out to the side, with toes pointing to the front . As you’re lunging, raise the ball above the head, concentrating on contracting the shoulders - Pause…

3- 4. Push off with the bent leg and lunge to the other side , lowering and raising the ball again while switching sides (see #4 below), Pause and repeat to complete number of desired reps.

4.

Intermediate/Advanced Levels: Do up to four sets of 25 reps. on each side, follow with a 1 minute Cardio Blast and proceed to the next exercise in your Circuit.

Beginners: Start with one set of 25 reps on each side and add sets as you progress in stamina and strength.

Always check with your Doctor or Health Care provider prior to starting any new workout regimen.

Try "The Double Crunch" at home to work on great abs, shoulders, thighs, and chest in 1 move!

The California Living Beach Body Workout is an easy and effective way to get in shape anytime of year ~ and one of the best parts is there is no gym required!

The secret is “Circuit Training” - a workout technique reviewed in our 5 minute video On-Demand below, which includes a step-by-step guide on how to perform 3 great exercises to  for great abs, firm thighs, and a total body workout in just 20 minutes!  So check it out and start working out for a better, fitter, healthier YOU today!!!

Click here to view additional exercises you can build into your CA Living Beach Body Workout Circuit Training Routine TODAY!

The California Living Beach Body Workout was filmed on location in Bodega Bay, CA ~ located on California’s beautiful Sonoma County Coast.

Keep the "Honeymoon Period" going when it comes to your health & fitness goals!

Beware of what in the “fitness world ” is refered to as the “Honeymoon Period” - this is the 6 week time period between New Years Day and Valentines Day. Similar to that blissful period of the Honeymoon in a marriage, in committing to a healthy lifestyle - the beginning is when there is a great deal of energy and enthusiasm.   The gyms are bustling, and we are diligently trying to eat right. So what happens? According to numerous studies - by Valentines Day, many people have fallen back into old habits, and the enthusiasm dies down.

The good news is - it only takes about *4 - 6 weeks for something to become a habit and probably less time for us to integrate something so totally that we are no longer aware of it. *Some sources indicated it can take as little as 21 days for an action to become a habit.

So how can you make your fitness commitments last beyond the “Honeymoon Period?”  Below are 3 easy Guidelines for Health & Fitness Success:

1. Keep Your Expectations Real:

While it would be nice, there are no magic pills or exercises that will whip us into shape overnight.  that said we do have the CA Living:Toned -By -Tonight Workout that will make your muscles look more defined for a big night out On-Demand, and the CA Living Beach Body Workout - a terrific 20 minute total Body Workout On-Demand for you to check out when time - or a lack of it is a factor in reaching your short term fitness goals.  

Keep your expectations realistic - aim to loose 1-2 pounds a week. You may experience more weight loss early on - which is natural - yet the healthiest weight loss plans will not shock your body into shedding large amounts of weight in an (unhealthy) short amount of time.

The secret is balance - your fitness goals are just one part of your life - and should not consume your every waking moment - nothing should - that would be a terribly unbalanced and unhealthy way to live. Most of us have jobs, families, and many other daily commitments beyond working out. Sure there are celebrities that lose weight or “get buff” for their next film who work at it 24/7 - but unless your planning to audition to be the next “Rambo” give it a rest! Your results will come - in time! By understanding this and keeping things in perspective you will be able to work towards your goals over a longer period of time.

2. Set up a Goal and Reward System:

It is important to have goals like - “I want to be in a bikini this summer,” - or I want to run a 5K or 10K this spring.” By setting up intermittent goals along the way and rewarding yourself for reaching these goals you will keep your enthusiasm high and have mini-milestones to look forward to achieving.

For example, going 30 days without eating junk food, or going down a size in your jeans are reasons to celebrate! By setting up non-food related rewards such as a day at the spa, a shopping spree (please don’t blame it on me), or a movie night out with your friends (hold the butter & salt please!), you will feel good about your progress along the way and be less likely to throw in the proverbial towel.

3. Work in that Workout!

What happens when we say to ourselves “I’ll get to it - right after I do this…or - I’ll do it tomorrow” - the “it” usually never happens because we did not consciously plan it into our daily or weekly routine. Create a schedule that works for you - three days a week - every other day, 30 - 60 minutes everyday - Making exercise a part of your life means making it work with the rest of your life.

The beauty of exercise is you can combine it with things you love, hiking, biking, rowing, walking - I know it’s easy to say and harder to do - but seriously, try scheduling an activity you love once a week. While the winter weather presents some challenges you can swim indoors, shoot hoops, or even play a game of tennis indoors - in Cali anyway!  You can also work with a trainer and create a kick-butt workout at your local gym and combine it with a fun spin or dance class to keep it interesting. Try adding kick boxing, yoga, or Pilate’s to your routine - you’ll challenge your mind and body in different ways and meet new people who share similar interests - a great fringe benefit!

All the best with your goals - Enjoy! Aprilanne

This information is not intended to diagnose, treat, or cure any illness - please check with your doctor or health care provider prior to starting any new health or fitness regimen.