After-burn effect

by Andrea on October 19, 2014

FIRE 2 jpg 1 jpg 300x229 After burn effectWhat is the ‘”after-burn effect”?

The after-burn effect is defined as the calories burned after your workout is completed.  Who doesn’t want to continue burning calories AFTER their workout?!?  More bang for your buck!

How do you receive the after-burn effect?

Research shows you’re more likely to continue burning calories after a high intensity interval training (HIIT).  These don’t have to be long workouts, the key is the intensity. HIIT workouts involve intervals of high intensity separated by short intervals of low intensity or complete rest.  The moves themselves aren’t as important as the intensity/rest intervals.  This means you can do HIIT workouts with running, lunges, pushups, weights, or any physical activity.  You can mix it up and make every interval a different move or you can stick to one format.  Overall, it’s recommended to mix up your workouts to ensure you’re working your entire body.

Does the workout have to be an hour?

No!  HIIT workouts are designed to burn you out within 15-30 minutes!  Because they are so intense for short intervals, if you’re pushing hard enough, you’ll complete your workout in a shorter period of time.

How long will calories continue to burn at a higher rate after my workout?

Some research shows that increased calorie and fat burning can occur for many hours after a HIIT workout!  The length of time depends on the intensity you workout with as well as your overall metabolism.

What’s the science of metabolism?Muscle vs fat 300x178 After burn effect

The more muscle tissue you have, the more calories are burned throughout the day.  Muscle is active tissue, requiring calories just to survive.  Fat is inactive tissue requiring no calories to remain.  This is why weight or resistance training is critical to your success!  Don’t worry about bulking up…muscle is more condense than fat.  So pound for pound, muscle takes up less room than fat, making you smaller overall even when you weigh the same.

Do HIIT training at home!

Looking for a fun solution for doing interval training at home?  Check out Turbo Fire, Insanity, or Focus T25 for world-class training in the comfort of your own home!

Have a question?  I’ll help you – directly or through my next post!  Contact me today!


3-Day Refresh

by Andrea on October 5, 2014

10440169 261735447348009 5660714403497098543 n 300x240 3 Day RefreshAre you ready to get back on track, clean out your body and improve your nutrition?

Gain energy, lose weight, feel great and detox your system in just 3 days.

No starvation or liquid-only diet involved.  Cleanse with healthy, delicious foods and shakes.

Get more 3-Day Refresh info here.


PiYo is available!

October 4, 2014

PiYo is a unique program created by Chalene Johnson combining features of Pilates and Yoga into a fast paced program designed to improve strength, flexibility and cardio endurance. This low impact, high-intensity program will sculpt your muscles with out the use of any equipment in the comfort of your own home!       To […]

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PiYo – coming soon!

June 15, 2014

Chalene Johnson, creator of Turbo Jam and Turbo Kick, has created a new kind of workout.  This program is Pilates and yoga inspired.  It’s low impact and doesn’t use any equipment.  You’ll use your body weight to perform a series of continuous, targeted moves, to burn fat as you redefine every single muscle.  Test group […]

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Food sensitivities and weight gain

August 25, 2013

Are you struggling to lose weight even though you workout and eat healthy?  It could be a food sensitivity preventing you from losing weight. It sounds crazy, but if your system is filled with a food you don’t digest well, your gut is inflamed which causes water retention, gas, bloating, and constipation.  All of this […]

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Life Balance

August 18, 2013

Life is so busy these days – some of which we bring on ourselves, some of which we can’t control.  Stress can overtake our lives which will lead to weight gain, illness, depression and more stress.  What are we to do? It’s important to find balance.  I know you’ve heard the phrase “everything in moderation” […]

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Eating Clean Tips

August 10, 2013

I am often told that it’s just too hard to prepare healthy foods.  It just takes too much time and is too expensive.  Here are a few tips to help you prepare healthy foods without spending a lot of time or money: 1. Shop for all of your week’s food once a week. Plan ahead […]

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Help! I’m stuck on a plateau!

August 4, 2013

I often hear from my clients that they seem to be stuck on a plateau and can’t lose weight.  There are many causes for why this can happen.  It’s critical not to get discouraged and slip backwards!  Here are two common reasons why this happens and what you can do about it.   1. Nutrition […]

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Top 5 Heart Disease Prevention tips

July 28, 2013
Thumbnail image for Top 5 Heart Disease Prevention tips

Heart disease is the leading cause of death in the United States, according to the Centers for Disease Control and Prevention.  However, in the vast majority of cases it’s totally preventable and even reversible.  While there is a genetic component associated with heart health, it is not a guarantee.  Regardless of your family history, you […]

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5 Ingredients to Avoid

July 21, 2013

Nutrition is a tricky area.  It’s hard enough to know what’s good and what’s not so good.  It’s even worse when todays food manufacturers are sneaky and call unhealthy ingredients by creative names so they are overlooked by the unassuming consumer who doesn’t know better.  Here are a few to watch out for: 1. Hydrogenated […]

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