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REVOLT FITNESS

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Revolt Fitness encourages people rise up and take control of their fitness goals through personal training, women's bootcamps and online coaching.

Maybe the hardest part of life is just having the courage to try. - Rachel Hollis

HIIT vs STEADY STATE CARDIO

HIIT👉🏼High Intensity Interval Training is short bursts of high intensity anaerobic exercise with a longer period of recovery. Not to be confused with Tabata which is short high intensity exercises with a short recovery time (usually 20-30 on with 10-30 seconds off). HIIT helps create muscle, burn calories, and continues to burn calories after exercise is complete.

STEADY STATE👉🏼simply cardio that is continuous, steady effort. Heart rate stays relatively stable.

HIIT uses creatine to enable max effort during a short burst (20-30 seconds), plus your lungs are working in overdrive. When performing HIIT your anaerobic metabolism takes over- this is how your body makes energy. This is a good thing because it’s using carbs, amino acids, and fats for energy along with oxygen. AKA you’re utilizing more energy sources...aka burning fat and carbs efficiently!

HIIT creates a metabolic demand that’s super effective for long-term fat loss and overall conditioning. The importance of the rest period is to recover and use the aerobic energy system (you have to recover from high intensity or else you will run out of the energy source you’re trying to use). PS. You’ll also increase your VO2 max🙌🏼 STEADY STATE cardio (SSC) is less stress on the cardiovascular system, but will help assist in endurance without putting stress on the heart. The benefit of steady state is that you’re still moving!

When you perform SSC it’s not tapping into the aerobic energy system; therefore, you may experience weight loss plateaus. Also, SSC does not promote muscle growth, which then is not promoting fat loss in a non-exercise state.

Both have their place and benefits, but I lean towards HIIT training to be the most “bang for your buck”. Oh, and you’ll know if you’re putting in enough effort when you can barely talk after your short bursts of cardio.

Here’s some exercises that get my heart rate up... what is your favorite?

Pull-ups
Thrusters
Ball slams
KB swings
Rope slams
Ball slams
Sprints
Rowing
Biking
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#hiitvssteadystate #steadystate #hiitcardio #sciencebehindcardio #cardioworkout #flatirons #broomfieldcolorado #westministercolorado #northdenver

HAPPY VALENTINES DAY💞

Do you and your significant other go all out for Valentines Day?

My husband and I typically do a quiet night in and tonight we’re going ‘all out’ with some @realgoodfoods cauliflower pizza that I’ll top with some pepperoni and extra cheese 🧀 #becausecheese
I’ll probably throw in a Caesar salad for good measure💁🏼‍♀️🤣 I wanna know! Do you do cards, flowers, dinner out/in... what is a fun tradition you have??
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#realgoodpizza #valentinesdaytreat #pizzaislove #cauliflowerpizzacrust #flatirons #colorado #broomfieldcolorado #eriecolorado #northdenver #girlswholift #successfulwomen #couples

GREEN BREAKFAST

If you’ve known me more than 5 years than you know eating GREENS, let alone at breakfast, is unheard of.

Over the last couple years (mainly thanks for @thenursesnutritionist) I’ve really been focusing on adding more veggies into my diet.

One benefit of going #keto last year was eating veggies became way more doable and palatable (thank you, fats!). Although I’m not full blown keto now, I still incorporate a higher fat intake than prior years in my macros. With that, I also keep carbs lower than before, too.

Here’s a pretty simple, but so tasty, breakfast I had this morning: 🍳 three whole eggs
🥬1/2 serving of spinach cooked in butter and minced garlic
🥑3/4 avocado
🌯Low carb tortilla (not shown)

In my coffee I had both @amandeancollagen and @healthyorigins Fiber.

Macros for everything this morning:
39P/40F/37C/26Fi

If you do go keto or low carb make sure you’re getting enough fiber in your diet for regularity and overall health! This is a common mistake most make when doing low carb or keto.

What did you have for breakfast this morning? Comment below👇🏼
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#breakfast #eggsspinachavocado #greenbreakfast #avocadoforbreakfast #spinachforbreakfast #highfat #lowcarb #highprotein #collagen #progressnotperfection #successfulwomen #westministercolorado #broomfieldcolorado #personaltrainer #northdenver #busymom #busywomen #girlswholift #womenwholift #momswholift #fitchicks #denverpersonaltrainer #goldencolorado #flatirons

OVER COMMITMENT

In the fitness world we talk a lot about commitment and sticking to goals and plans, but hardly do you see the fact that most of us are actually over committed.

I’ve talked before about slowing down our “yes”, but in all honestly it’s hard to see when we need to do that for US.

It’s okay to admit we have too much on our plate. With kids in school, after school activities, weekend sports or get togethers it’s almost impossible to find true down time. Whether you’re an introvert or an extrovert we all need adequate rest.

One habit my husband and I have been practicing for a couple weeks is turning off all social media from Friday night to Saturday (or adjusted as needed). At first I thought it would be super challenging; however, it’s been refreshing!

What working out has shown me is the important of taking care of my body. Not just in the gym with workouts, but with what you are fueling your body. We don’t even treat our cars as rough as we do our bodies and yet we get frustrated and discouraged when they don’t run or do what we want them to do.

Whatever your down time looks like I want to challenge you to be purposeful in taking time truly meant for you only. Turn off the TV, phones, and get into a space that brings joy and true rest.
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#mondaythoughts #overcommitment #slowdownyouryes #busymomswithkids #busywomen #careerwoman #womeninbusiness #successfulwomen #purposefultime #personaltrainerdenver #northdenver #westministercolorado #broomfieldcolorado #flatirons #progressnotperfection #timeaway #slowdownyouryes

Today’s been a super relaxing day, to be honest. We had a enjoyable busy weekend for not planning on being in town- so rest was in order.

I didn’t get all my meal prepping done, but I have a plan for what I will be eating tomorrow and I wont get off track or need to eat out in an emergency.

Life’s not always going to be perfectly scheduled, but having the mindset to stick to your goals and to not give up because you weren’t able to plan everything out perfectly.

It’s not about perfection, it’s about making progress in small decisions and action on a daily basis.

Are you ready to face Monday?
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#mindset #mondaymotivation #sundayprep #successfulwomen #westministercolorado #broomfieldcolorado #westminstermoms #flatirons #northdenver #northdenverpersonaltrainer #womenwholift #workingwomen #workingmoms #progressnotperfection #youaremadeformore #peraonaltrainercolorado #coloradofitness

IT BEGINS WITH A DECISION

The last couple posts I’ve been talking about making a decision with your training and nutrition. But, you’re probably wondering WHAT decision you should make.

Here are some nutrition methods I recommend for my clients:
📊MACRO COUNTING (MC)
My personal choice because it allows some flexibility in what you can eat, but also puts importance on daily balance. With MC you can choose to “eat clean”, go more high fat-low carb, or have more balance between all three macronutrients (protein, carbs, fat). The other important factor with MC is hitting micronutrients (fiber and sugar). 🍽INTUITIVE EATING (IE)
I only recommend this method when someone has been counting macros for a long time (aka more than a couple years). IE is challenging to make progress when you haven’t created habits different than your normal/comfortable way of eating. Intuitive eating is knowing what you need to eat, but when you’re hungry.

So, what method should you choose?

That all depends on your goals. Counting macros will work for everyone... with work. It’s not easy at first because it is something new. It will take many days and weeks of failing, which people do not like and then assume it’s “just not for them”. To make progress you have to know how many macros/calories you’re eating daily and consistently.

The beauty of both methods of eating is you can eat any “diet” you choose. Whether that is Whole 30, Paleo, Keto, Flexible Dieting... they all require food, which all food has macros and all macros are calories.

I’m in between both MC and IE. I’m consuming more fat than carbs, but high protein. I still track most all my meals with the mindset that I know how much ‘wiggle’ room I have if I have an untracked meal. This only works for me right now because I do not have a specific goal weight or physique I’m striving for.

Have you tried either and what are your thoughts on what works for you?
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#flexibledieting #ketodiet #cleaneating #paleo #whole30 #countingmacros #womenwhoworkout #womensnutrition #girlswholift #womenwholift #momswholift #northdenver #denverpersonaltrainer #broomfieldcolorado #successfulwomen #successfulmom #momswhowork

DECIDE, THEN BE CONSISTENT

I see so many deciding to do a certain diet or workout program, then a week...month... goes by and they just “didn’t see results” or “it was (or wasn’t) challenging” or “I had my daughters birthday party and just fell off track... I’ll start next week”. Consistency in the gym and what you’re consuming on a daily basis is critically important to progress and change. If you bounce around and aren’t fully committed but you show up 75-85% the time you are not going to see progress, or at least not as fast.

Also, remember those IG influencers didn’t get to where they are in a couple days or weeks, they’ve most likely worked for years to get to the place they are. And, if you really read their captions and evaluate their relationship with their own bodies a lot of them deal with the exact same insecurities you currently have.

A perfect body WILL NOT bring you happiness.
▪️Loving your body and what it does for you
▪️Loving your journey, including the valleys
▪️Celebrating your non-scale victories- I see you in those skinny jeans🙌🏼
▪️Recognizing your small habit changes
▪️Thanking yourself for taking time for YOU
...these will bring much more of a self transformation than being able to post on social media your insane physical transformation pictures. When the above are in line and you are practicing them daily the physical transformation begins to happen.

Having a healthy relationship with food so you can go to dinner with friends with no guilt, when you can THANK your body for that workout you did, when you can stop with the self destructive pep talks... that is real success.

It’s Wednesday and here is my challenge for you as you face the weekend:

Set aside 30 minutes just for you each and every day. Tell the kids not to disturb you, get up a little earlier, turn off all social connections (yes, this includes texting and phone calls!) and be by yourself for just 30 minutes. If you feel 30 minutes isn’t long enough, do a whole hour! After you’re done I want you to thank yourself for taking purposeful, intentional time for you.
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#womeninspiringwomen #westministercolorado #broomfieldcolorado #constentbehaviors #successfulwomen

PREPARE NOT REPAIR

Was listening to one of my favorite podcasts this morning (@msrachelhollis ) and she was interviewing @johncmaxwell. He said something so profound that stuck with me. “We are either PREPARING or we are REPAIRING.” Who here sets goals to fix something they don’t like?🙋🏼‍♀️ If we are honest, we all have or do. I feel this is how we were taught... make goals to fix what you don’t like.

With so much at our fingertips and especially with social media, we have become creatures of wanting to fix aspects of our life; yet, we don’t change our habits or we don’t choose things that are even realistic for our life.

A new diet comes out or a new folding method is presented (thanks @mariekondo- seriously) and we try to stuff the square peg in the very obvious round hole. Here comes the repair crew... The best example I can give is saying you’re going on “x” diet starting January 1. You’re all hyped up and ready. You did the grocery shopping and everything is going to go great. Food prep took 5+ hours, but you convince yourself it was “actually fun” and “I can totally see doing this with my family”. The new diets going great for the first couple days, then *ugh* you forgot you were supposed to go to dinner with the in-laws on Thursday night and you have no clue what to do since you’re not allowed to have “x” or “x”... oh, and there’s “x”... Fear creeps in, then frustration, then after the dinner is over you feel absolute failure because you know you probably weren’t compliant.

Friday comes around, you feel defeated as your poking at your salad for lunch... now all of a sudden meal prepping for 5+ hours this weekend sounds like a nightmare and there’s absolutely no more excitement.

Change is hard, change is uncomfortable, but change also should be complimentary of who you are... not some foreign object that is trying to fit in when it obviously does not.

If you’re struggling with long term success in workout and diets, it’s time to step back and really figure out what’s actually realistic. There has to be change to make progress, but do what makes sense right now for YOU.😘
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#change #howtomakechange #goals #preparenotrepair #womeninspiringwomen

HBD

Today’s this guy’s birthday. If you’re wondering who that is... well, he’s my best friend and husband. We will be celebrating 10 years of marriage this year (um, what?) and I couldn’t imagine life without him.

Through all of the ups and downs he’s been my constant companion. He challenges me and is the best friend anyone would be lucky to have.

So, tonight we’re celebrating 🥳
Happy Birthday, @kristjanolson - I love you❤️😘

KB COMPLEX

Today was all about functional and kettlebell training. I didnt have a plan when I started my workout, but I took my own advice (🤔) and started with a couple movements I’ve been enjoying lately and trying to get better... and those who are well practiced in some of these moves probably can eye I still need some fine tuning👌🏼 TODAYS WORKOUT📓

3x4 each side Turkish Getups
3x10 KB swings
2x5 KB complex (did not video, when I get down the flow I’ll share!😉) 2x20 KB swings (outside)
2x10 B-stance KB SLDL Clean
2x10 BW Windmills

3x100 jump rope
3x10 each box jump stability drills

Bookmark 📍 for a quick and fun workout!

Also, how crazy is Colorado’s weather? Monday we have a blizzard and today it’s sunny and relatively warm in the sun ☀️ .
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#kettlebellswings #kettlebellworkout #kettlebellcomplex #broomfieldcolorado #functionaltraining #anklestability #balanceexercise #dynamictraining #womeninspiringwomen #womenwholift #workoutvideo #progressnotperfection #workingonabetterme #flatironscolorado #westministercolorado #coloradomoms #coloradowomen #strongwomen #successfulwomen #shortworkout #thisiswhywelivehere #outsideworkout #northdenver

•THERAPY•

Do you feel stuck?
Are you feeling sluggish, drained, tired?
When you workout can you enjoy just the movement or do you only workout if you have a purpose?
Are you feeling stressed because your progress seems stalled or flat out stopped? Therefore, workouts have become annoying.
Do you want to try working out, but not sure where to start and you don’t want to feel like a hamster on a wheel doing cardio?👈🏼stay tuned for exciting news coming soon!

Exercise is most popular used for aesthetic improvements, but the pure moving of your body and doing things that feel good can be just as beneficial sometimes as a good therapy session.

If you’re struggling with your current workouts I personally will tell people to commit to 20 minutes. In those 20 minutes, pick two or three exercises you really look forward to and enjoy. If you go into the gym with this plan and mindset you may be surprised that those 20 minutes turned into 45 or 60+. We put so much pressure on ourselves to cross off ‘x’ during the day and week that we need to have a place and time to almost be mindless sometimes. Which, is one of the many benefits in joining group or personal training.

Don’t get me wrong, a workout plan is great, but if you just can’t seem to find the motivation and you’re falling off your normal routine and feeling in a slump, try this method. It may be the change of mentality and pace you needed for a restart.

If you’re new to working out with weights, soreness can be a real downer. Make sure you’re drinking plenty of water, electrolytes, eating your protein, adding in collagen for recovery, and getting plenty of rest. If you’re unsure of any movements feel free to message me!
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#womeninspiringwomen #humpdaymotivation #fitnesstherapy #therapy #broomfieldcolorado #personaltrainerbroomfield #womenwhoaresuccessful #successfulwomen #workingwomen #momswhowork #momswhoworkout #womenwhoworkout #flatirons #northdenver #denverpersonaltraining #humpday

Revolt Fitness