Sunday, February 28, 2010
Sunday, February 07, 2010
Extreme Metabolic Bootcamps in Novi, Michigan!
WHERE?
The Sports Club of Novi's Gymnastics Studio
(248) 735-8850 ext. 4063
42500 Arena Drive
Novi, Michigan 48375
WHEN?
Monday at 6:15am
Tuesday at 12pm
Wednesday at 6:15am
Thursday at 12pm
Friday at 6:15am
Saturday at 6:15am
CLASS LENGTH?
45 minutes
HOW MUCH DOES EACH CLASS COST?
Each class costs $14.50 for members and $17.00 for non-members. This is a great deal considering that a one-on-one session with a trainer is typically $75 - $100 an hour. To compare, you can do one half hour session with me OR 3 bootcamp classes a week!
WHAT IS EXTREME METABOLIC BOOTCAMP?
A 45-minute cross-training class that combines a multitude of Cardio, Strength, Mobility, and Stability exercises in each workout.
WHO IS THIS CLASS FOR?
Anyone looking to burn a lot of calories and responsibly cross training their body in the short amount of time.
WHAT IF I CAN'T DO AN EXERCISE?
Because the music and timed intervals are automated, Jimi is free to move around the class and is available to help correct your form or offer an alternative exercise if needed. The class is set up to give Jimi the freedom to move around the class and help keep you encouraged, working hard, and having your best workout.
We have a wide range of fitness levels in our classes. At each exercise station, you are given an -easy, -medium, -hard version on the movement. When you arrive at that particular station during the workout, you decide what level you can participate at.
DO I HAVE TO COMMIT TO DAYS/TIMES?
No, you can sign up in advance to secure your spot on the schedule or drop in that day for the same rate. Because most of us are busy and have a small window of time to exercise, we encourage you to sign up ahead of time.
IS THIS A PROGRAM?
This is not a program. At this point in time, it is a workout designed to give you a balanced, challenging, and fun workout experience that YOU build into your own training plan.
WHAT EXERCISE EQUIPMENT WILL I BE USING?
The gymnastics studio provides so many new and excited options for training. Here are just a few of things we will use:
- Dueling Ropes
- Sandbags
- Sand bells
- Dumbbells
- Trampolines
- Balance Beams
- Parallel Bars
- Jump Ropes
- Cones
- Foam filled Pits
- Body bars & Barbells
- Bosu Balls
- Stability Balls
- Valslides
WHAT IF I HAVE A LIMITATION OR INJURY, CAN I STILL PARTICIPATE?
Will be dealt with on a per person basis. Let Jimi know ahead of time about your condition and if you should participate. Don't assume you can't. If you have an injury, it is best to first get clearance from your doctor.
The Sports Club of Novi's Gymnastics Studio
(248) 735-8850 ext. 4063
42500 Arena Drive
Novi, Michigan 48375
WHEN?
Monday at 6:15am
Tuesday at 12pm
Wednesday at 6:15am
Thursday at 12pm
Friday at 6:15am
Saturday at 6:15am
CLASS LENGTH?
45 minutes
HOW MUCH DOES EACH CLASS COST?
Each class costs $14.50 for members and $17.00 for non-members. This is a great deal considering that a one-on-one session with a trainer is typically $75 - $100 an hour. To compare, you can do one half hour session with me OR 3 bootcamp classes a week!
WHAT IS EXTREME METABOLIC BOOTCAMP?
A 45-minute cross-training class that combines a multitude of Cardio, Strength, Mobility, and Stability exercises in each workout.
WHO IS THIS CLASS FOR?
Anyone looking to burn a lot of calories and responsibly cross training their body in the short amount of time.
WHAT IF I CAN'T DO AN EXERCISE?
Because the music and timed intervals are automated, Jimi is free to move around the class and is available to help correct your form or offer an alternative exercise if needed. The class is set up to give Jimi the freedom to move around the class and help keep you encouraged, working hard, and having your best workout.
We have a wide range of fitness levels in our classes. At each exercise station, you are given an -easy, -medium, -hard version on the movement. When you arrive at that particular station during the workout, you decide what level you can participate at.
DO I HAVE TO COMMIT TO DAYS/TIMES?
No, you can sign up in advance to secure your spot on the schedule or drop in that day for the same rate. Because most of us are busy and have a small window of time to exercise, we encourage you to sign up ahead of time.
IS THIS A PROGRAM?
This is not a program. At this point in time, it is a workout designed to give you a balanced, challenging, and fun workout experience that YOU build into your own training plan.
WHAT EXERCISE EQUIPMENT WILL I BE USING?
The gymnastics studio provides so many new and excited options for training. Here are just a few of things we will use:
- Dueling Ropes
- Sandbags
- Sand bells
- Dumbbells
- Trampolines
- Balance Beams
- Parallel Bars
- Jump Ropes
- Cones
- Foam filled Pits
- Body bars & Barbells
- Bosu Balls
- Stability Balls
- Valslides
WHAT IF I HAVE A LIMITATION OR INJURY, CAN I STILL PARTICIPATE?
Will be dealt with on a per person basis. Let Jimi know ahead of time about your condition and if you should participate. Don't assume you can't. If you have an injury, it is best to first get clearance from your doctor.
Monday, September 28, 2009
If you want to do it, you'll find a way
One of my newest clients, Kristin, recently decided to set up her own version of an exercise we do at the Sports Club of Novi. It's called the 'Hip Over' and 'Hip Under' exercises on the Smith Machine. I learned of these movements from Boston-based Trainer, Eric Cressey, but took them to a whole new level. Here is a picture of Kristin's Home Gym version.
Kudos to Kristin for taking the time, using her imagination and creativity, to find ways to succeed and reach her goals. She is truly a winner and I applaud her efforts. Way to go girl!
Saturday, September 19, 2009
How to get rid of the 'beer gut'
Hey Jimi,
How are you doing? I hope that everything is going well. I, however, am starting to become discouraged with some of my results though. For approximately the past five weeks, I have been exercising between 3-4 times a week for about 45 minutes to an hour. I have begun to notice some results in my arms but my main concern is my torso and abdomen. I feel that I still have the "beer gut" and I have tried several different exercises including the ones that you put for my on my workout schedule. My question to you is what more can I do to get rid of the "beer gut"? Also, I wanted to get your thoughts on any vitamins, supplements, or pills found at like a GNC or something that would help me get rid of it. Please email me back at your earliest convenience. Thanks JImi, and also, Happy Belated Birthday!
Phil
Hey Phil,
Thank you for your birthday wishes.
I truly wish that I had exercises or movements that would get rid of the 'beer gut'. The truth is, results are going to be seen ONLY when your nutrition is in check. First Nutritional concern is that you are creating a caloric deficit. Unless your calories in are LESS than calories out, you won't lose fat in the midsection. Have you kept tabs on calories? If not, journal what you consume for one week and count the calories, and send me your results. Once we create a caloric deficit, we have to look at the quality of those calories, making sure that you are consuming more unprocessed, whole foods. We can get deeper into the process once we know your caloric intake.
Jimi Varner
How are you doing? I hope that everything is going well. I, however, am starting to become discouraged with some of my results though. For approximately the past five weeks, I have been exercising between 3-4 times a week for about 45 minutes to an hour. I have begun to notice some results in my arms but my main concern is my torso and abdomen. I feel that I still have the "beer gut" and I have tried several different exercises including the ones that you put for my on my workout schedule. My question to you is what more can I do to get rid of the "beer gut"? Also, I wanted to get your thoughts on any vitamins, supplements, or pills found at like a GNC or something that would help me get rid of it. Please email me back at your earliest convenience. Thanks JImi, and also, Happy Belated Birthday!
Phil
Hey Phil,
Thank you for your birthday wishes.
I truly wish that I had exercises or movements that would get rid of the 'beer gut'. The truth is, results are going to be seen ONLY when your nutrition is in check. First Nutritional concern is that you are creating a caloric deficit. Unless your calories in are LESS than calories out, you won't lose fat in the midsection. Have you kept tabs on calories? If not, journal what you consume for one week and count the calories, and send me your results. Once we create a caloric deficit, we have to look at the quality of those calories, making sure that you are consuming more unprocessed, whole foods. We can get deeper into the process once we know your caloric intake.
Jimi Varner
Monday, September 14, 2009
Thursday, August 06, 2009
Great Article
Tips for Grocery Shopping
To have a well balanced nutritional lifestyle it must start with good habits at the grocery store. Having something healthy in your household could be a challenge if the right food and ingredients are not purchased during your trip to Stop and Shop, or Shaw's. Here are some tips that can guide you in the right direction while food shopping.
Create a list, plan for success. It will probably take a little bit of time, but it will save you time in the long run if you forget something.
Try to be unique and choose a different fruit or vegetable every week.
"Splurge" into the produce aisle if there is an aisle to "splurge" into, chances are a good snack to be made on the run will be from the produce aisle ( carrots, sliced apples, etc.).
Spend the most time in the produce section; think colorful fruits, and vegetables!
When, or if you are going for any type of cereal, or grain choose something that is "least processed". For example your choice of cereal should include something whole grain, at least 4 grams of fiber per serving, and the less sugar, the better.
Meat, poultry, and fish. The AHA (American Heart Association) recommends 2 servings of fish per week, which is a great source of omega 3's. Any type of meat or poultry should be lean cut, skinless, and always be aware of your portion sizes.
Dairy, good sources of calcium, and vitamin D. Plenty of nonfat/low fat options available. Yogurt is a great choice in the dairy section. Go for Greek non-fat yogurt.
If the produce section isn't looking too convenient because cooking vegetables, or slicing fruit is time consuming, no problem, go for the frozen fruits , and vegetables section.
Avoid the aisles that say "chips and cookies"!
Lastly avoid the foods that contain more than 5 or 6 ingredients, artificial ingredients, or ingredients that you can't pronounce.
___________________________________________________________________________
Questions about the article? Ask the author!
Contact Anthony Morando at anthonymorando@yahoo.com.
To have a well balanced nutritional lifestyle it must start with good habits at the grocery store. Having something healthy in your household could be a challenge if the right food and ingredients are not purchased during your trip to Stop and Shop, or Shaw's. Here are some tips that can guide you in the right direction while food shopping.
Create a list, plan for success. It will probably take a little bit of time, but it will save you time in the long run if you forget something.
Try to be unique and choose a different fruit or vegetable every week.
"Splurge" into the produce aisle if there is an aisle to "splurge" into, chances are a good snack to be made on the run will be from the produce aisle ( carrots, sliced apples, etc.).
Spend the most time in the produce section; think colorful fruits, and vegetables!
When, or if you are going for any type of cereal, or grain choose something that is "least processed". For example your choice of cereal should include something whole grain, at least 4 grams of fiber per serving, and the less sugar, the better.
Meat, poultry, and fish. The AHA (American Heart Association) recommends 2 servings of fish per week, which is a great source of omega 3's. Any type of meat or poultry should be lean cut, skinless, and always be aware of your portion sizes.
Dairy, good sources of calcium, and vitamin D. Plenty of nonfat/low fat options available. Yogurt is a great choice in the dairy section. Go for Greek non-fat yogurt.
If the produce section isn't looking too convenient because cooking vegetables, or slicing fruit is time consuming, no problem, go for the frozen fruits , and vegetables section.
Avoid the aisles that say "chips and cookies"!
Lastly avoid the foods that contain more than 5 or 6 ingredients, artificial ingredients, or ingredients that you can't pronounce.
___________________________________________________________________________
Questions about the article? Ask the author!
Contact Anthony Morando at anthonymorando@yahoo.com.
Saturday, August 01, 2009
MetaCardio in China? Oh, it's true!!!
Okay, I'll admit it, one of my clients recently moved to China, but it's still cool to see my workout system making it's way around the globe!
"Tough workout this morning. Meta-cardio with 2 min / 10% incline / legs. From Shanghai"
"Tough workout this morning. Meta-cardio with 2 min / 10% incline / legs. From Shanghai"
Wednesday, July 22, 2009
Vote for the Sports Club of Novi!
Hey gang, the gym where I train at, The Sports Club of Novi, is trying to win the WDIV Click on Detroit Best Gym Award. You can help us win the title by casting your vote for us here:
http://wdiv.cityvoter.com/contests/4-the-best/4739/health-and-fitness/gym
http://wdiv.cityvoter.com/contests/4-the-best/4739/health-and-fitness/gym
Monday, July 20, 2009
Getting Rid of Belly Fat!
Dr. Gabe Mirkin's Fitness and Health E-Zine
July 19, 2009
Getting Rid of Excess Belly Fat
Sit-ups will not get rid of belly fat because you cannot
get rid of fat in a certain area just by exercising the muscles
underneath that fat. You will lose the most belly fat by exercising
intensely in any sport (Medicine and Science in Sports and Exercise,
November 2008). Three groups of overweight, middle-aged women who
suffered from Metabolic Syndrome completed 16-week programs of:
(1) continuing their existing levels of activity with no change;
(2) low-intensity exercise training five times a week at a level
that did not cause breathing hard; and (3) high-intensity
exercise training with three days a week hard enough to become
short of breath and two days a week at an intensity not becoming
short of breath. Cat scan X rays and air displacement
plethysmography studies showed that the high intensity exercisers
lost belly fat, both underneath their skin and inside their bellies.
The low-intensity exercisers lost no measurable belly fat.
Storing extra fat in the belly causes people to become
diabetic. Full fat cells produce hormones that prevent the body
from responding to insulin so that blood sugar rises too high,
causing sugar to stick to cells and damaging cells anywhere in the
body. Those who store fat primarily in the belly are the ones most
likely to suffer high rises in blood sugar. If you store fat
primarily in your belly, have high blood levels of triglycerides
and sugar, and low levels of the good HDL cholesterol, you meet the
definition of Metabolic Syndrome and the odds are that you are
diabetic, or will become diabetic soon. You are likely to suffer
a premature death unless you make major lifestyle changes: lose
weight, exercise, avoid refined carbohydrates (except during
exercise), and make sure you get enough vitamin D.
Exercise can cause heart attacks in people with blocked
arteries, and intense exercise increases the risk. Almost
80 percent of diabetics die of heart attacks. Check with
your doctor before starting a new exercise program or increasing
the intensity of your existing program.
July 19, 2009
Getting Rid of Excess Belly Fat
Sit-ups will not get rid of belly fat because you cannot
get rid of fat in a certain area just by exercising the muscles
underneath that fat. You will lose the most belly fat by exercising
intensely in any sport (Medicine and Science in Sports and Exercise,
November 2008). Three groups of overweight, middle-aged women who
suffered from Metabolic Syndrome completed 16-week programs of:
(1) continuing their existing levels of activity with no change;
(2) low-intensity exercise training five times a week at a level
that did not cause breathing hard; and (3) high-intensity
exercise training with three days a week hard enough to become
short of breath and two days a week at an intensity not becoming
short of breath. Cat scan X rays and air displacement
plethysmography studies showed that the high intensity exercisers
lost belly fat, both underneath their skin and inside their bellies.
The low-intensity exercisers lost no measurable belly fat.
Storing extra fat in the belly causes people to become
diabetic. Full fat cells produce hormones that prevent the body
from responding to insulin so that blood sugar rises too high,
causing sugar to stick to cells and damaging cells anywhere in the
body. Those who store fat primarily in the belly are the ones most
likely to suffer high rises in blood sugar. If you store fat
primarily in your belly, have high blood levels of triglycerides
and sugar, and low levels of the good HDL cholesterol, you meet the
definition of Metabolic Syndrome and the odds are that you are
diabetic, or will become diabetic soon. You are likely to suffer
a premature death unless you make major lifestyle changes: lose
weight, exercise, avoid refined carbohydrates (except during
exercise), and make sure you get enough vitamin D.
Exercise can cause heart attacks in people with blocked
arteries, and intense exercise increases the risk. Almost
80 percent of diabetics die of heart attacks. Check with
your doctor before starting a new exercise program or increasing
the intensity of your existing program.
Sunday, July 05, 2009
Saturday, July 04, 2009
Dad's Backyard Workout!
Okay Dads, I decided that all you fellow fathers who write in complaining that you have 'no time' to get to the gym for a workout, well, you needed a quick, not-so-easy, workout that you can do this summer while in your backyard. The following video is a real world situation that I found myself in this evening. Click on video to watch!
Friday, July 03, 2009
HIIT Training is the way to go!
Dr. Gabe Mirkin's Fitness and Health E-Zine
July 5, 2009
Vigorous Exercise Protects Your Heart
This week, Norwegian researchers reported their findings
that high intensity interval training maximally improves every
conceivable measure of heart function and heart strength. It also
helps to prevent both the pre-diabetic metabolic syndrome and
the heart damage it causes (Exercise and Sports Sciences Reviews,
July 2009).
This is more evidence that older people who compete in
vigorous sports, such as biking and running, live longer and
suffer less disease than people who exercise at a more casual
pace. The most intense exercise includes interval training:
running or cycling very fast to become severely short of breath,
then resting and repeating these almost maximum efforts several
times in the same workout. Controlled interval training is now a
treatment for heart failure. High-intensity interval training
raises the good HDL cholesterol far more than less intense exercise
(Journal of Strength and Conditioning Research, March 2009).
Intense exercise for older people is still a controversial
subject, but these new results concur with many earlier studies.
Intense exercise is far more effective than casual exercise in
preventing and treating diabetes (Circulation, July 2008) and
reducing belly fat (Medicine & Science in Sports & Exercise
[MSSE], November 2008). Vigorous exercise protects obese
people from heart attacks and prolongs their lives, even if they
don't lose weight (MSSE, October 2006). Intense exercise is
more effective in preventing heart attacks than less intense
exercise done more frequently (MSSE, July 1997). Death rate
from cardiovascular disease is lowered by high intensity activities
such as jogging, swimming, hiking, tennis and climbing stairs, but
not by lower intensity activities such as walking, bowling, sailing,
golf and dancing (Heart, May 2003). Paul Thompson, of the
University of California at Berkeley, showed that the faster aged
runners run, the lower their blood pressure, cholesterol, and blood
sugar levels (Medicine and Science in Sports and Exercise,
October 2008).
July 5, 2009
Vigorous Exercise Protects Your Heart
This week, Norwegian researchers reported their findings
that high intensity interval training maximally improves every
conceivable measure of heart function and heart strength. It also
helps to prevent both the pre-diabetic metabolic syndrome and
the heart damage it causes (Exercise and Sports Sciences Reviews,
July 2009).
This is more evidence that older people who compete in
vigorous sports, such as biking and running, live longer and
suffer less disease than people who exercise at a more casual
pace. The most intense exercise includes interval training:
running or cycling very fast to become severely short of breath,
then resting and repeating these almost maximum efforts several
times in the same workout. Controlled interval training is now a
treatment for heart failure. High-intensity interval training
raises the good HDL cholesterol far more than less intense exercise
(Journal of Strength and Conditioning Research, March 2009).
Intense exercise for older people is still a controversial
subject, but these new results concur with many earlier studies.
Intense exercise is far more effective than casual exercise in
preventing and treating diabetes (Circulation, July 2008) and
reducing belly fat (Medicine & Science in Sports & Exercise
[MSSE], November 2008). Vigorous exercise protects obese
people from heart attacks and prolongs their lives, even if they
don't lose weight (MSSE, October 2006). Intense exercise is
more effective in preventing heart attacks than less intense
exercise done more frequently (MSSE, July 1997). Death rate
from cardiovascular disease is lowered by high intensity activities
such as jogging, swimming, hiking, tennis and climbing stairs, but
not by lower intensity activities such as walking, bowling, sailing,
golf and dancing (Heart, May 2003). Paul Thompson, of the
University of California at Berkeley, showed that the faster aged
runners run, the lower their blood pressure, cholesterol, and blood
sugar levels (Medicine and Science in Sports and Exercise,
October 2008).
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Real before and after shot!
Over 50lbs of fat....GONE!
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