Category

In-home workouts

North Dakota Bootcamp

By | In-home workouts, Kids Fitness, Uncategorized

Hi.  This is Kim, one of Dustin’s contributors.

North Dakota winters never seem to end!    Just when we thought we were starting to melt some snow and see the grass again, we got hit with another winter storm that dumped about 8 inches of snow on us, closed all the highways and schools and kept us home for the day.  We made the best of it and made up our own family bootcamp.

Read More

Working Out While on Vacation

By | Core Training, In-home workouts, MamaTone, Uncategorized

Hi, this is Liz one of Dustin’s contributors.  With Spring Break fast approaching my anxiety about getting good workouts in while away from home increases greatly!  I’m so used to MamaTone 3 times a week, running, and doing Got Core once or twice a week I know that I will go crazy if I don’t challenge my body while we are gone.  I’m a strong believer that I’m  better mom, wife, and person when I get my work outs in.  We will not have access to a gym while we are in Arizona; so I have found one way to battle this anxiety is to write down all the exercises I can think of that Dustin and Abby have taught us that don’t use equipment.  That way I don’t have to try and think of things on the spot, I have a cheat sheet.  I also recommend finding something unconventional you can use as a weight if possible.  Last fall while visiting family I found what I think of to be as a better use of soda 😉  What do you do to maintain your fitness while on vacation?

My Holiday Travel Essentials

By | Blog, Cardio Workouts, In-home workouts, Nutrition, Uncategorized
Post by Katie C., blog contributor
Over the next few weeks, I’ll be traveling by both car and plane to northern Wisconsin and later to New York City.  Traveling can be challenging when trying to maintain a healthy lifestyle; add the holidays to that and it can seem like a recipe for disaster.  With a little bit of planning, it can be possible to make the traveling during the holidays both happy AND healthy. 

Traveling by car.  I’ll be driving to northern Wisconsin, so this makes it much easier to pack the things I would use in my normal routine.  

  • A healthy treat.  I know there will be cookies and candy everywhere, but I find it really easy to avoid these if I bring something that I know is healthy but still satisfies my sweet tooth.  My absolute favorite sweet treat is ricotta mixed with a little bit of honey.  If you like something sweet, try this; it is delicious!  This is a great option because the ricotta is a good source of protein(rather than pure carbs that most sweets have) and the honey adds a natural sweetness.  If you’re looking for a good ricotta, I recommend the Ricotta con Latte by BelGioioso.  It contains just three ingredients, all of which are natural.
  • “Buns, Guns, Shoulders and Back” DVD and weights.  I can’t say that I’ll be getting up at 5:30 each morning, but I’ll still be able to get in a great workout like I would if I was at home.
  • Outdoor gear.  My favorite outdoor winter activity is snowshoeing and northern Wisconsin is the perfect venue.  Trekking through heavy snow in the woods increases your heart rate and burns twice as many calories as running or walking at the same pace.  Last year I participated in a 10K snowshoe walk and I can definitely say I felt the burn in my legs!  

Getting ready for Book Across the Bay, an event that drew 3,300 snowshoers and skiers in 2010

Traveling by plane.  This mode of travel has more restrictions, but I’m up for the challenge 🙂

  • Food that travels well.   Confession: I actually really love packing my lunch and snacks for work each day, so I’m trying to find a way to pack at least a few snacks for NYC.  A few items that I’ve found travel well and don’t require refrigeration are cheese, nuts, applesauce, and canned tuna.  Doing a little grocery shopping once I’m in NYC is also something I plan on doing.  (QUESTION:  Has anyone who has worked with Tracie Hittman tried to travel with gelatin?  I want to  bring some, but don’t want to cause any security issues if they see a bag of white powder in my bag!)
  • Tennis shoes and workout clothes.  I did some research online and found that the hotel we’ll be staying at has a great workout facility.  Many Sheraton hotels have a fitness program by Core® Performance that includes a full gym, specialized dining options, and equipment for in-room workouts.  They also provide online tools that include downloadable travel workouts, travel tips, and healthy snack options.
  • FlipCam.  This is an early Christmas present (yay!) that I plan to use around NYC to show that there are lots of ways to stay active and eat healthy while traveling.  I’ll be posting the video in the next few weeks to show what I found.

Happy AND healthy travels for all of you who will be journeying over the holidays! Do you have any other tips to help me make this a healthy traveling experience?

Why I Love My Foam Roller

By | Abdominal Training, Core Training, In-home workouts, Uncategorized

This is Melissa, one of Dustin’s bloggers.

A foam roller is a great (and inexpensive) tool to release tight muscles.  Using one is like getting a massage without the high price tag.   You can use a foam roller to release a tight IT band, help relieve shin splints and increase flexibility and range of motion among other things.  The basic principal is to use your own body weight to apply pressure to the muscles and soft tissue to lengthen and relax them.  Lay the body part you want to work on the foam roller and use your body weight to apply pressure as you roll.  You can use your hands and feet to balance and adjust the amount of pressure applied.  Below is a short video I did showing you some of my favorite techniques.

[youtube A-N1Epq-Oso foam roller]

This is great to do after a hard workout.  I find it significantly reduces the onset of muscle soreness after a workout.  When you first start using a foam roller you may feel some discomfort, adjust your pressure if it is too painful.  As always, before starting this please consult your physician if you have any vascular or chronic pain issues.

What is your favorite exercise tool?

It’s the most wonderful, stressful time of the year!

By | Behavior Change, Cardio Workouts, Fit Moms For Life DVD, In-home workouts, Uncategorized

This post is made by Kim, one of Dustin’s contributors.

Christmas To-Do lists waiting to be done, combined with stressful days at work, laundry to do and homework to help with, too much sugar and not enough rest… Whatever the reason you may be feeling stressed out, know that you are not alone and there are ways to de-stress and feel better.

I had one of these days today, but I’ve been around exercise long enough to know exactly what I needed.  I jumped on the treadmill and did burst training

Read More

There’s an App For That

By | Blog, In-home workouts, Nutrition, Uncategorized

Post by Katie C., blog contributor

Over the past few years, you’ve probably heard the phrase, “there’s an app for that”, referring to mobile device add-ons that allow users to perform certain tasks.  There really is an app for everything, including those for fitness, nutrition, and overall wellness.  Here I review some of my favorite apps that are functional, easy to use, and all under $2!

1.        Dustin Maher’s Flat Stomach Workout This is one of my favorite apps!  It provides a series of videos that takes you through core exercises based on the time and intensity you choose.  You can get a quick core workout in no matter where you go or how much time you have (I used this app today to do a ten minute core workout during halftime of the Packer game).  You can also take before and after pictures to track your progress.  This is a great way to have all of Dustin’s core exercises with you at all times.

2.       Grocery Pal This is a great way to keep your grocery list organized and get deals from local grocery stores.  You can add items to your grocery list at any time so you’ll never forget items at the grocery store again.  Once the items are on your list, you can compare prices and see the weekly ads for each grocery store in your radius.  Read More

Consistency – not perfection is the key to success!

By | Behavior Change, In-home workouts, Mindset, Uncategorized
 

Donna R

 

Posted by Donna R, one of Dustin’s blog contributors  

One of the biggest lessons that I have learned in my fit for life journey is that it is more important to be consistent with healthy habits than always being perfect. Before I started doing Dustin’s Fit Mom’s for Life dvds  I was always trying to be perfect with my exercise and eating, then when I had a bad day I would just give up. In a few days or weeks I would try again and do good for awhile but then mess up and give up again. This pattern would continue over and over.  

For some reason I thought that if  I was not perfect I would not succeed and have to start over again the next week or month. Kris talks about some of this same behavior in her blog, you can always start on Monday. Once I started following Dustin and doing the dvds I learned how important it is to just be consistent. Read More

WRITING MY OWN STORY IS TO BLAZE MY OWN TRAIL

By | Behavior Change, Fit Moms For Life DVD, In-home workouts, Mindset, Transformations, Uncategorized

Karen's Arm At 53 years old!

I am very excited to share this story with you.  I think it will touch and inspire you, especially those who are in their mid 40’s and older.  When Karen sent this to me I got goosebumps.  I am very thankful that the 1 hour I spent with her changed her for the rest of her life.  I am so proud of Karen for APPLYING the knowledge she learned and living it out 24/7.  I am also so excited for her to become a certified trainer (that will bring the number of my clients, who would have never dreamed of being a trainer, who have gotten certified to 6) so that she can share the truth and what she has found to be life-changing.  When meeting Karen 18 months ago, I had no idea that she had just lost her father.  The pics she sent me were incredible.  If I were to describe Karen the first time I met her (and the only time), I would describe her as frail, brittle, and a little emaciated, it also seemed like a little bit of her life had been taken from her… I am sure that was from the recent passing of her dad.  But these pictures show an amazing 180, she is an incredibly toned and lean post menopausal woman who is determined to live life on her terms.

So check out her story!

What does age 53, “the empty nest”, climbing a 60 ft tower and Fit Mom’s For Life have in common? For me it means I am standing at the crossroads of a new stage of my life that is both exciting and scary at the same time! My “baby” will be heading off to college this next week and our house will be empty. All of this has prompted a great deal of soul searching as well as personal reflection that makes me realize it’s time for “Me”.

When I look back, the events of my past have all led up to where I am now and to where I am heading. The pivotal point began back in January, 2009 when I met Dustin for a personal training session at our home. I had just lost my father and my husband surprised me with a personal training session with Dustin. I remember thinking, “how nice, but how is one session going to help me”? I was wrong, it only took one session of an intense total body workout, complete with nutritional education and body measurements that totally changed the way I workout and live my life. It’s been a totally new way of fitness! No more steady state cardio or wishy, washy weight training where I just ” hit or miss”. There is a goal, a plan and a commitment. Dustin was just putting the finishing touches of his 12 DVD Fit Mom’s For Life series so I signed up. I have all 12 and each one gets progressively more challenging. I now have a beautiful series of personal training dvd’s that I can incorporate into my other weight training and cardio workouts.

I recently sent Dustin a few pictures of me showing my biceps. I didn’t have any signs of a bicep when I first met Dustin, so I showed him what doing the Fit Mom’s For Life DVD’s, strength training,cardio burst training as well as eating clean has done for me! At first I didn’t think I “fit in” because the mother’s where of young children, but fit mom’s for life doesn’t have an age limit nor does developing muscle strength have an age limit! I plan to continue to lift weights and incorporate clean eating and along with burst training for as long as I am able. I have no end in sight! In fact it’s just the beginning. I have signed up for a ACE Personal Training Prep Course at UW Madison to see if my love and passion for health and fitness might be a new journey for me to pursue. I will never know unless I try!

Karen doing a 1 Arm DB Row

How does the climbing tower fit in? On July 3rd, I scaled the side of a 60 ft climbing tower at Camp Lutherdale. Before I took the zip line down, I took a deep breath, closed my eyes, and with a leap of faith, jumped into this new stage of my life! It’s a new day and a new way!

It’s amazing how “things” happen for a reason. I do believe things happen for a reason and there are no mistakes!

-Karen

Question of the day:  What questions do you have for Karen?  Do you have specifics on motivation, exercise, or nutrition?  She would love to answer your questions.

How To Prevent Rounded Shoulders and Upperback Pain

By | In-home workouts, Uncategorized

I hope you have enjoyed the workouts Davey and I did when we were together in CT.  The next installment of workouts will be with us in Las Vegas. Then, when I go visit him in Huntington Beach, CA next week, I will try to film more videos with him.

One major problem I see in both men and women is poor posture and upper back issues. This issue is especially prevalent in women who are constantly carrying young kids.

Today’s exercise combo, the ‘Fro” workout, will help with these posture problems and tone the biceps. The best part is that it only takes a couple of minutes!

Click the links below for past episodes.

Chest and shoulder toning

Total Body Fat Burning Exercises

Upper body toning routine

How One Mom Dropped 15 lbs and 5 Minutes Off Her 5K!

By | Behavior Change, bootcamps, Cardio Workouts, Fit Moms For Life DVD, In-home workouts, Lowerbody toning, MamaTone, Mindset, Transformations, Uncategorized

kauairuncropI am super excited to share a story with you of one of my many success stories so far from the Fit Moms For Life DVDs.  Her name is Karen, and she has been so transformed (not only outwardly), that she has quit her corporate America job and has begun an internship program with me and is taking a personal training certification to help transform the lives of so many, similarly to how she has been transformed.

Karen turned her flabby size 6-8 body, into a very toned size 2-4.  She had always been a long distance runner and suffered what many of the distance runners who run a lot, but don’t do weights; which is a healthy weight, but above average body fat with very little muscle tone.  Karen is now pretty jacked up and toned.  She will be writing a couple more articles with specific training programs to combine the weights with a running program to help improve your 5K or 10K.  With those articles, she will share with everyone her before and after pic!

I don’t want this post to be so much about how great my Fit Moms For Life DVDs or my Fit Fun Bootcamps are, but rather show YOU the power of creating a well rounded body.  You are fooling yourself if you think just running for exercise is a great total body workout, or just swimming, or just biking, or just doing xy or z.  You need to work ALL muscles from ALL different directions to ensure a body that not ony functions well but looks good too!

So here is Karen’s post!

Stronger, faster, thinner and healthier are the best words to describe the results I have experienced participating in Fit Moms For Life. I have been an avid runner for most of my life running 5K, 10K, half-marathon and marathon races. Running kept me “in shape” through college and three pregnancies yet small injuries, stagnant race times and the dreaded muffin top were frustrating me.

As a coach of middle school and high school runners, I knew if I was going to tackle these issues, I needed to work on core strength and strength training. Yet, as a busy Mom of three young girls, 7, 5 and 18 months fitting in a class or a joining a health club wasn’t an option for me. As luck would have it, Dustin was holding a Mama Tone class in a shared gym while my daughter took gymnastics. I watched with curiosity at first and then signed up to start receiving his email messages. As I learned more about his training and philosophies, I wanted to find a way to participate in his program.

mom-running-with-kidsSitting on the sidelines, wasn’t going to improve my fitness. The first step for me was taking time for me. So, for Mother’s Day, I took the time away from my family to attend a free bootcamp at Elver Park. The weather was cold and rainy but I brought along my sister and sister in-law to give it a try. I loved it, especially the hill sprints, I was hooked and really sore for the next few days!

Taking a class still wasn’t working with our family schedule so I was doing interval/burst training on my treadmill and using short videos from Dustin’s blog to enhance my workouts. The interval and burst training was not only burning fat, it was helping me to increase my running speed. My 5-K training run times were steadily dropping. But most importantly, it was fitting into my schedule so I could stay committed to the training plan I developed. The burst/interval training is so effective at burning fat that I didn’t need to run for 45 or 60 minutes. I could workout for 20 – 30 minutes and get great results.

Another thing I do after every workout is keep a journal of what I did, how I felt and my accomplishments. This log serves a few purposes. First, I enjoy looking back and seeing the progress I have made. Second, it serves as motivation when a workout is feeling hard to see what I did last week or last month and push to run faster or lift heavier weights. Third, it is my trainer, keeping track that I am working out and improving. If there are too many blank days, it encourages me to get back on track.

dvd_webgraphic2When Dustin introduced Fit Moms For Life, I signed up immediately. I needed assistance with weight training and this was a great option for my at home plan. When I received the 1st DVD I couldn’t wait to start. I am not going to tell you it was easy or pain free. I had to stay very motivated to get up and workout 5-6 mornings a week at 5:30 AM. I had to convince myself to use heavier weights and I had to push through a lot of muscle soreness. For my workouts, I alternate Fit Moms For Life DVD’s with interval/burst treadmill training.

The results, more than I could have expected. After six weeks, I started to see changes in my body. I should have taken before pictures and measurements but I didn’t and I regret it. I encourage everyone starting the program to take measurements. It may be painful at the time but you will be happy you did to see your results.

Approximately eight weeks into my training, I ran a 5K race and was the 10th woman to finish. I took an amazing five minutes off of my 5K time from last year. More important than that, I am running injury free. I always had a sore hamstring or knee or tight muscle that was slowing me down. Thanks to stronger muscles, especially my hamstrings and core, I no longer have the minor aches and injuries. The core and muscle strength also help make daily activities easier.

Another benefit to staying committed to the program is the 15 pounds of weight I have lost. My arms, back, waist and legs are so much more toned and I feel great about it. I can wear a tank top and know that I no longer have the “flying squirrel” under my arms.

If you want to run faster, lose weight and be healthier, I encourage you to take the first step and give yourself the gift of time to improve yourself. It only takes me 20 – 30 minutes five to six days a week. Not only will you improve yourself you will set an example for your kids. My three girls know my workout time is important to me and they now are more interested even at their young ages in staying fit and getting stronger. As they grow up, I look forward to working out with them. If I can find the time get in shape, you can to. What are you waiting for?

Do you have questions for Karen?  She would be happy to answer them!  Write them in the box below.

Inside Look at MamaTone and Small Group Training

By | Abdominal Training, bootcamps, Cardio Workouts, Core Training, In-home workouts, Lowerbody toning, MamaTone, Uncategorized

A couple days ago I showed you the video of Abby and I on CBS news demonstrating our new fat burning tool, the resistance bands.  Today I would like to take that a step further and show you inside a workout that the resistance band expert, Dave Schmitz took my MamaTone and small group personal training clients through.  Not only was it very intense, but also something fun and different!

These bands are quite a bit different than standard bands that you would get with handles, these bands are circular and have a much larger stretch range which allows us to use them in many different ways than the standard bands!

Although, I am no longer accepting small group or one on one clients due to a long waiting list, I do have some room remaining in MamaTone and Fit Fun Bootcamps, and of course the Fit Moms For Life DVDs are always available!

Click here if you would like to get more info about these custom resistance bands and instructional DVDs that go along with it.  Kids love them and they can do anywhere which is perfect for someone who is traveling and doesn’t want to bring dumbbells with them!

Fast Fat Burning Home Workout Using Bands

By | bootcamps, Cardio Workouts, Core Training, In-home workouts, Lowerbody toning, MamaTone, NBC Morning Segments, Uncategorized

I am always trying to be on the cutting edge when it comes to new types of workouts and new equipment.  I recently purchased enough bands for all my Fit Fun Bootcamps and MamaTone, and I must say they are loving them!  The best part about the bands is the ability for them to go anywhere with you.  Bands also force the body to accelerate and decelerate at a higher level which will help the body adapt and will greatly decrease the risk of injuring yourself when starting or stopping a movement.

If you are interested in buying some for yourself, my friend Dave Schmitz is the expert in band training (he came and taught my bootcamp staff) and has invented his own brand of band.  Click here for more info and to buy your own bands.

Don't worry we are indoors now!

Don't worry we are indoors now!

If you are in the Madison area and are interested in seeing what a band workout is like, come for a FREE week of Fit Fun Bootcamp and see what all the hype is about!