The number in each title designates the class length.

The “Fire” series:
Fire 30 Class/Stretch 10 Class – This workout consists of punching and kicking, but also involves some plyometric training. There is a great stretching session too.
Fire 55 EZ Class/Stretch 10 Class – This is the longest Fire class that you will be doing. This workout will bring you to a total sweat, helping you melt off that fat. There is also a stretching class following this workout to help your muscles and help you cool down.
Fire 45 Class/Stretch 10 Class – Along with the stretching workout at the end, you will be punching kicking and even dancing in this workout.
Fire 45 EZ Class/Stretch 10 Class – This will not be the same as the other fire drills, but you will still sweat like crazy in this workout.

The “HIIT” Series – HIIT (High Intensity Interval Training)
HIIT 15 Class/Stretch 10 Class
HIIT 20 Class/Stretch 10 Class
HIIT 25 Class/Stretch 10 Class
With all the “HIIT” classes you will be doing High interval training. Many of the drills that you will be doing are the Fire drills, but at a much more intense pace. Even though these classes are shorter, you will probably be more challenged during these workouts than any others.

Other Turbo Fire workouts:
Core 20 Class/Stretch 40 Class/Stretch 10 Class – Workout the Core with Chalene’s incredible ab routine
Sculpt 30 Class/Tone 30 Class – This is Turbo Fire’s Resistance course, you will be using the sculpting band for this workout.
Stretch 40 Class/Stretch 10 Class – Stretching is key! Make sure to do all your stretching classes including this one.

There is no reason why you should not see major results with the Turbo Fire Workout. Make sure that you are following the nutrition guide to maximize your results, but most of all…Have Fun!

There will also be an article coming soon about the Turbo Fire workout deluxe.

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I have already heard of a lot of confusion, so I am going to help clear some things up about the different packages you can get with TurboFire.  I know there is a lot of people excited about this workout, but you need to be educated on which package is for you. There are three different Packages you can purchase, but you must pay attention to the details so you do not order the wrong thing. This article will save you a lot of headache.

TurboFire Workout (Standard) – This is the standard workout and the most popular package.

The Standard Package Includes:

• 11 DVDs and 10 Extreme Workouts
• Turn Up the Burn Fitness Guide
• TurboFire Class Schedule
• TurboFire Lower Body Band
• Fuel the Fire Nutrition Guide
• 5-Day Inferno Plan

After doing the Turbo Fire Standard Workout, you might want to get the Turbo Fire Advance Deluxe package, which includes 5 more workouts to do.

Turbo Fire Advance Deluxe Workout

This Package Includes:

• 5 upgrade workouts on 4 DVDs
• TurboTracker Journal
• P90X Results and Recovery Formula
• B-LINES Resistance Band

Do not be confused…the Turbo Fire Advanced Deluxe workout is for people who are looking to “add” to there Turbo Fire Workout (standard).  You also have the option of just buying the Turbo Fire Advanced Deluxe DVDs which are around $59.95.

Turbo Fire – The Complete System!

This Package Includes:

• The 11 DVDs with 10 Extreme Workouts from the Standard package
• The 5 upgrade workouts on 4 DVDs from the Advance Deluxe package
• Turn Up the Burn Fitness Guide
• TurboFire Class Schedule
• TurboFire Lower Body Band
• Fuel the Fire Nutrition Guide
• 5-Day Inferno Plan
• TurboTracker Journal
• P90X Results and Recovery Formula
• B-LINES Resistance Band

The Complete System, includes both the Standard and Advance Deluxe package.

I hope this helps with your decision, and I hope this clears up a lot of confusion

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Here is why I like these workout videos…they allow you to workout at your home. It helps you get rid of the unnecessary membership and monthly payment fees at the gym. I am a firm believer that people do not need a gym to stay in shape, or get in shape. With the right motivation you do not have to spend all that money.

So here is a little info on the Turbo Fire Workout:

Turbo Fire is a high intense workout that involves plyometrics (which I am a big fan of) and cardio bursts called “HIITS”, which means High Intensity Interval Training (which I am also a big fan of). The Turbo Fire is more like Turbo jam, but with more plyometric training and more interval training. Turbo Fire will focus on lengthier intensity bursts and shorter breaks. The Turbo Fire workout is said to be very difficult and very extreme, it is considered a anaerobic workout that will focus on burning your fat and toning your body.

What comes with the Turbo Fire Workout?

The details are still shady but…Supposedly, there is 17 workouts if you get the deluxe version. It will come with a Turbo Fire Nutrition Guide, a Turbo Fire Fitness Guide, 15 Flash Cards, and Turbo Fire Weighted Gloves.

Although the workout is not out yet, you can get information of its release by clicking here…Turbo Fire.

I will also be coming out with more information, as it gets closer to its release date.

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Now, athletes use both continuous workouts and interval workouts in their training and so should you, but most the time for the average Joe, interval training gets put off to the side.  Which is unfortunate because interval training will help you get fit faster.  Both workouts will help increase your aerobic capacity, meaning… the ability to transport and use oxygen.  Continuous training usually involves long distance running for a certain distance or time without taking breaks, while interval training involves high intensity bursts with short times of rest.

Studies have been done!  Check this out! Australian scientists have done a comparison study on both interval and over-distance-workouts.  Both workouts were done with the same average metabolic load.  They found that interval training produced the highest levels of peak oxygen consumption, they also came to the conclusion that interval training was a more powerful stimulus for increasing  aerobic fitness.  Canadian studies found that interval training exercises built high levels of fitness quickly. (Journal of Science and Medicine in Sports 11: 287-290, 2008; Journal of Applied Physiology 98: 1985-1990, 2005)

So the reason I am so crazy about interval training is because it works!  There is one drawback…Interval training can also be viewed as more unpleasant than you normal workout, but it is still worth it.

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Interval training will help you get faster results, and will help you burn calories far after the workout is done with.  Interval training is the answer you have been looking for.  So how do you start your own interval training circuit?  Where do you start a interval training circuit.

You can start an interval training system on a treadmill at the gym, but it is not always the safest choice.  The best place and the safest place to begin a interval training circuit is outside on a field or a park.

Here is an example of an interval training circuit that you can use as a guide.

Warm Up for 5 minutes

After warming up, do about 4 minutes of stretching, focus on hamstrings, quads, calves, hip flexors, and make sure to breath through out the stretching and relax.

Interval Circuit:

Interval 1 – 30-second; 90-second rest period

Interval 2 – 30-second; 90-second rest period

Interval 3 – 30-second; 90-second rest period

Interval 4 – 30-second; 90-second rest period

Interval 5 – 30-second; 90-second rest period

Interval 6 – 30-second; 90-second rest period

Interval 7 – 30-second; 90-second rest period

Interval 8 – 30-second

It might become necessary to only have 60 second rest periods if 90 seconds feels to long.  After the interval circuit is over, make sure to do 2 minutes of cool down and then another 2 minutes of stretching.  The whole workout is just under 30 minutes long.  After doing this interval workout a few times a week, you will start to see some great results.

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There is nothing wrong with wanting defined abs, but here is the problem…exercise companies know you want sexy abs, and they will try to suck you in with their infomercials and their “promises.”  I am tired of seeing all the gimmicks on TV that promise you 6 PACK ABS, with as little as 10 minutes a day.  No abs machine is going to get you six pack abs.  You can strengthen your core, but it takes a lot more than just abs workouts to achieve six pack abs.

You cannot target fat loss to one specific area on your body, it is very important to do abdominal workouts (which we will talk about), but it cannot be the only thing you do.  You need to incorporate cardiovascular training, weight lifting, and interval training.  You need to turn your body into a fat burning machine, and you do that by raising your lean muscle mass, because muscles burns fat.  You also need to have a healthy diet, there are certain foods that can help you get your sexy flat abs, like foods with protein, and foods that are either whole grain or whole wheat.  But let get to some of the reasons why strong flat abs are important, other than just looking good.

Yes, great looking abs go further than just skin deep, it’s not all about looking good.  There are many health benefits to strengthening your core that will help you live a long and healthy life.  If you are experiencing back pain, most the time it is because of the baggage you are carrying up front.  Your back is supporting all that weight called your belly, or beer belly.  Strengthening your abs will also help you with everyday activities.  Just think about all the movements we do, twisting, bending, pushing, and pulling, we engage our core far more than we realize, and if we had a strong core than we would be less likely to injure ourselves.  Belly fat has also been related to heart disease, the fat that surrounds our midsections is said to be the most dangerous fat for our hearts.

When you training your body and you come to your abdominal workouts, it is important to find an abs routine that will target each section of your abdominal region.  Target these abdominal regions:

• Rectus Abdominis

• Transverse Abdominis

• External Obliques

• Internal Obliques

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What is the best way to workout and tone your thighs for women?

Well, that is a great question, because one of the main concerns for women is their thigh region.  Women are always asking this question, and fortunately there are some very simple exercises that women can do to slim and tone their thighs.

First of all, get rid of the fear that you are going to bulk up your thighs.  You WILL build muscle mass, but do not worry and do not fret…because you are going to build “lean” muscle mass.  Building muscle is the fastest way to burn fat, but these exercises will focus on building lean and toned muscles, instead of thunder thigh bulky muscles.  You will get even faster results if you combine your thigh workouts with a healthy and balanced diet and some aerobics and some anaerobic exercises (like sprinting or cycling).

If you have a membership at a gym, there are a lot of machines that you can use to help tone your thighs.  Any leg extension machines are great, where you are either in a sitting position or on your stomach.  Look around there are plenty of exercise machines that target your thighs.  When you are lifting weights to tone, do lighter weight and more repetitions.  Do not speed through the workout; make sure you stay slow and steady.  Also, many gyms have classes; try to get in the cycling class if you feel fit enough.

If you do not have a gym membership, then do not worry; you can get great thighs in your own home.  Some of the best workouts do not involve weights at all, and these workouts will definitely challenge you and burn your thighs.

If you have a wall at your house (which you should!), do wall squats.  Remember when you did wall squats in P.E. in elementary and high school, and how much you hated them. Well learn to love them!  Hold out the wall squats for 30 seconds and then have a 10 second break, do this 3 times to start off.  Make sure you are near a 90-degree angle and try to improve your time.

Lunges, this is a great exercise for your thighs, and usually you do not need any weight to perform this exercise.  You can do this exercise in your living room, by stepping back into a lunge, or up and down your hallway.  As time progresses then start adding weight, if you do not have any dumbbells then improvise, get two cans of soup, or something a little heavier.

Squats and Squat Jacks, regular squats can be done any where in your house.  My sister did squats as she was brushing her teeth, you can also do squats while you watch TV.  Just make sure that you keep you knees behind your toes for proper form.  You can also do Squat Jacks, which is like a jumping jack, but you jump into a squat instead.

It is important to be creative and have fun, match these workouts with a healthy diet and you should see fast results. Plus it is also important to know that you need to build lean muscle mass around your whole body, by light weight lifting or interval training.  No matter what infomercials or exercise companies say, you cannot target weight loss in one area.  That goes for any region of the body, whether it is your thighs or your abs.

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The great thing about swimming is that anyone can do it…except for those who can’t swim.  But if you can swim, swimming is something you can do for the rest of your life.  I knew a 70-year-old man who would swim across his lake and back everyday, the guy was as healthy as a horse.  But not everyone has the convenience of having a lake as his or her backyard.  I actually do not recommend swimming in a lake when you’re alone, the risk is to high for a cramp, but if you warm up properly you should not have any problems.  I recommend going to a local gym or a public pool to do your swimming exercise, because it’s safer.

So what are some of the benefits that swimming provides for you?  Swimming is great for your ligaments and joints, but unlike running where there is a lot of wear and tear on your joints, swimming has no impact.  Swimming also has incredible health benefits for your heart and lungs.  I like to hike a lot, but nothing has prepared my lungs and heart better for a hike like swimming has.  The endurance that you get from swimming is amazing, thus making swimming an incredible exercise.  Swimming also provides a full body workout.  Your whole body is engaged in every stroke and kick, targeting every major muscle group of your body.  The water provides resistance for your muscles, so you do get a great workout.

Swimming can also provide those who have or have had injuries an alternative to running or some other high impact exercise.  The swimming pool has been used for injury rehab, providing those who are injured to regain strength in their muscles, ligaments, and joints.  There are a lot of athletes who have trained in a pool; they have used the water’s resistance to their advantage, because even a lot of these athletes are injured themselves.

We know that swimming is a good exercise, but is swimming good for weight loss?

This might come as a surprise to you, especially after hearing all the health benefits that swimming provides.  But swimming might not be the greatest weight loss workout; in fact you might actually gain weight, but mostly because of lean muscle mass.  If you are looking into burning fat, you are much more able to do so by doing interval training and having a nutrition plan.  Swimming has had a lot of contradictory weight loss studies, some people gain weight, some people lose weight, and some people experience no change at all.  But swimming is great for those who are pregnant, have back problems, and knee problems.

I would definitely recommend swimming, but I would make swimming a “part” of my workout plan, instead of “being” my workout plan.

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Many people who go to the gym have a plan to burn fat, but it is not a good plan.  It is not their fault; they just have not been pushed in the right direction.  People have a plan to get on the treadmill and run…Run Forest, Run!  They will run for about 30 to 45 minutes and think that this is the best way to burn fat.  When in reality it is probably one of the most overrated ways to lose weight, plus it can be kind of boring.  Don’t get me wrong, you will burn fat by running long distances, but there are better ways.

I want to talk to you about Interval Training.  Interval Training contains both high bursts of energy and recovery times.  There are many different ways people use interval training, some people do long bursts of energy and short recovery times, some people do shorter bursts of energy and longer recovery times, both are affective.  No matter which form of interval training you chose, the goal is always to get your heart rate up with high bursts of energy and then bring your heart rate down with the recovery time, do it over and over again for around 20-30 minutes.

Personally, I like to do my interval training on a football field at a local school near by (obviously not during school hours).   But you can do interval training on a treadmill or an elliptical; it is just a little bit more dangerous, especially with treadmills.  Always make sure to check your heart rate when doing interval training, you want to make sure you stay in the safe zone, plus you also want to know when your heart rate is down to a good level.  Interval training helps you build lean muscle mass, and building muscle burns fat fast.  Your body will also continue to burn fat even hours after the workout is finished…which is a HUGE plus.

Which brings us to our second way to burn fat quickly.  Muscle training!  I am not talking about getting huge and bulky, so if your a woman or a man afraid to bulk up? Do not worry.  Resistance training is a very important key to burning fat, because building lean muscle is the fastest way to burn fat.  You do not have to use heavy weight or even use weights at all.  Resistance training involves chin-ups, push-ups, lunges and squats; all those exercises can be done without weights.  If you do end up using weights, you do not have to pick heavy weights.  Chose weights that you can control, many people try to whip out reps like they were in a race…but slow and steady wins this race.  For example, going down with a bicep curl is just as important as going up with a curl.  There are times for pumping out reps, but slow and controlled repetitions will help your body burn more fat during and even after the workout is finished.

If you have a question…Ask me!  Go ahead and click at the bottom right of the page to submit a question.

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