5 Reasons Why…
1. They burn mega calories!
2. They make you stronger.
3. They’re great for conditioning.
4. They’re portable and require no equipment.
5. You can add them to almost any workout.
Once described to me as a “controlled fall” burpees are just that, a way to hit the floor and get back up to standing safely.  Burpees can be modified easily for all levels and ages of athletes, as a Master Level Personal Trainer I incorporate them into most workouts for my clients at some point~ I  think they are  mandatory.   In the design of our Maddog Group Classes we challenge our clients to give their best and make burpees work for their needs.
How To Perform a Burpee:
1. Start in a semi squat position.
2. Hands on the ground, jump back and lower chest to the ground~ lying flat on the ground.
3. Jump to your feet.
4. Jump Up, Yell Whoop! Whoop!
Modifications Include:
1. Walk out to a plank position,
2. Lower your knees to the ground, then your chest to the ground.
3. Push yourself back up to knees, then to a plank position.
4. Walk your feet to hands, return to a standing position. Yell Whoop! Whoop!
What I’ve just described is the the same thing that happens if you fall, you try to catch yourself and land on the ground, recovering to a standing position.  This is a burpee, it is  a functional move that can be performed at any age.
Each year for my birthday I challenge myself and my clients to a Burpee Party …. this year I turn 61, so heads up badass, we’re doing 61 + 1 for a fabulous year.
Join us a Maddog 5/1 for all kinds of functional fitness fun!

This recent article from Daily Burn discusses the differences, but spoiler alert….which ever you’re likely to do first is what’s right for you….

By now you know if you want to build a lean, fit body, you can’t stick to the treadmill or elliptical alone. It takes some heavy lifting to get that strong and chiseled physique. In fact, even if you want to be a better runner, you still need to incorporate strength traininginto your routine. But when you’re strapped for time, and need to squeeze cardio and weights into a single sweat session, which should you tackle first? Strength training, according to the research and fitness pros. Here’s why.

RELATED: How to Get Toned Armed with 6 Easy Exercises

Why Weights Shouldn’t Wait

In one study published in The Journal of Strength and Conditioning Research, researchers pinned three workout tactics against each other: Strength training alone, running then strength, and cycling followed by strength. They found that exercisers did fewer weight lifting reps if they had just ran or cycled. Yet, doing strength training with no cardio beforehand resulted in more reps.

Another recent study found similar results. After research subjects performed different bouts of treadmill running, the number of reps they performed during resistance training decreased, as did muscle power. Their heart rate and rate of perceived exertion also increased during the strength training sessions that followed aerobic exercise, especially after a HIIT running workout.

“In my experience, I’ve found that most exercisers feel ‘stronger’ when they engage in resistance training first,” says Robert Confessore, PhD, clinical exercise physiologist at Summit Medical Fitness Center in Kalispell, MT. Many scientific studies also demonstrate that aerobic training can negatively affect strength development when performed prior to lifting (whereas research is lacking on the reverse effect), he says. This is due to physiological changes in the muscles that help you move. When you use those fibers to fatigue before you do resistance exercises, your form and drive will likely suffer.

And that can have a noticeable impact. According to Lacey Stone, an LA-based celebrity trainer, if you want the muscle-building benefits of strength training, it’s best to start with those exercises. “It’s vital that you lift before your cardio workouts, because you will have the most power and the most strength to lift heavier loads, which in turn will make you stronger,” she says.

RELATED: 9 Ways to Torch Your Core in Every Workout

Is It Better to Do Cardio or Strength Training First? Experts say strength training.

Photo: Pond5

When Cardio Matters Most

In terms of fighting off fat, both resistance exercises and anaerobic workouts are crucial. “When you gain muscle, it raises your metabolic rate, which helps you burn fat faster,” Stone explains. And according to research, doing both strength and cardio decreases body fat significantly more than each method alone. So you can probably stick to the same formula mentioned above, but keep in mind this caveat: That same study showed that while fat mass and waist circumference decrease when you do a combo of the two techniques or just aerobic activity. In other words, lifting alone didn’t lead to weight loss.

So if you want to slim down, you need to kick up your cardio — even if that means skipping some weights when you’re short on time. “Remember: Strength training changes your shape and cardio changes your size,” says Stone.

If it’s better cardio capacity you’re after, Stone says there are mixed reviews on what to tackle first. It’s still smart to strength train even if you want to be a better runner or biker. In fact, one study found that resistance exercises improved endurance athletes’ performance, muscle power and economy. You may just need longer and more frequent cardio moves (some of those being stand-alone aerobic sessions), with cross-training days sprinkled throughout your weekly schedule.

Research suggests taking ample recovery time between strength sessions, too, so you don’t mess with your endurance benefits. As shown in the study, the physiological stress from resistance training can fatigue muscles and potentially slow down the benefits of running or cycling sessions. Similarly, ACE-sponsored research shows that strength training before cardio increased heart rate by 12 beats per minute, which can increase your rate of perceived exertion. This makes your workout feel more vigorous and causes you to feel tired, faster. An important note to keep in mind if you’re aiming to go for a longer run or ride.

RELATED: 8 Exercises Trainers Never Do (And What To Do Instead)

Finding Your Formula for Success

Of course every individual has different ideas for what they want to get out of their gym time. So tailor yours to your goals. “To the recreational exerciser, I recommend experimenting with the order of the two types of training within the same workout. Then gauge which works best for you,” says Confessore. If you’re still unsure of what to do, Confessore suggests scheduling these two types of workouts on different days. That way, you don’t have to worry about one affecting the other.

The bottom line… Do what works for your body, but if you need a place to start: Tackle strength, then cardio.

Originally published June 2015. Updated February 2018.

Maddog 5/1 is a boutique fitness studio specializing in Group Fitness. Our classes are designed by Maddog and her team of talented, passionate trainers; serious about clients results, they bring the energy to make a difference! Maddog 5/1 classes feature RealRyder Bikes for an indoor Ryde that burns 20% more cals than the average stationary bike.WOW!
Our unique class list includes other favorites like Barre and Yoga~ but we turn up the heat and add intensity that is often missing from classic Barre & Yoga classes. We love TRX, Kettle Bell and Boxing mash-ups that include our Five in One; Cardio, Core, Upper Body, Lower Body and Balance!
Summer 2019 rolls in with brand new classes  to keep our challenges fresh and exciting~ and keep results in full bloom all  summer long!
Check out our schedule for all our great classes…here are just a few of the new ones:
SUP FitFun
Butz&Gutz
Favs we brought back:
TRX 5/1
30X2TRX
……and many more great options to choose from!

What You  Should Know, Love Maddog!

Yes, Barefoot Workouts Rock.

Who doesn’t love ditching their shoes after a long day of activity ~ work or play? Our poor feet are bound up, restricted and  sometimes squished in too tight shoes and boots.  It’s time to let go, and carry on ~sans shoes! Really feel the earth, the floor and the muscles in your feet and legs work as nature intended, and as we’re built to do.

At Maddog 5/1, Revolutionary Fitness we offer several barefoot classes. I’ve always realized the benefits of barefoot training; recently I designed a super fun class that mashes up two different disciplines, Kick Boxing and Barre ~ so I looked for more research to back up my barefoot design and I can report ~ happily, that it’s a good thing for your body for many different reasons!

Check out our barefoot classes and feel the difference:

Hot 60, FireBarre 5/1, Box&Barre BootieCamp

Shape, April 2019 for the full article.

Why Should You Consider Training Barefoot?

Feet have thousands of nerve endings that help you not only feel the floor but also send signals up the body to help you understand your movements better, says Emily Splichal, D.P.M., a functional podiatrist and founder of Naboso Technology, a company that makes products to promote barefoot movement. “When you stimulate the nerves of the foot, you get a better understanding of what you’re standing on and how you’re stepping, and it starts to shape your overall movement,” says Splichal. Cushioned shoes block this floor-to-foot connection (especially those with extra support and stability like those you’d lace up for a run).

Biomechanically, working out with your bare feet on the ground also means you can better activate through your glutes and core. “Someone working out might not feel their glutes in a squat, and that’s not necessarily because of weakness, but because they haven’t established their foundation,” says Splichal.

Try this drill from Steve Holiner (aka Coach Fury), a master instructor for the Russian Kettlebell Certification and owner of Fury Industries, a training facility in Brooklyn. Holiner does it with many of his clients to demonstrate the vital role your big toe alone plays in training: Without shoes on, stand with feet about hip-width apart. Lift your right arm out to the side and have a friend add pressure to it as you resist their push and keep your arm up and stable. Then, do the same exercise, but this time lift your left big toe. With just that little tweak, you’ll realize it’s extra hard to keep your arm up. It’s a solid example for showing the importance of pressing down through the feet and toes for full-body stability and strength.

 

 

 

 

 

 

 

 

 

 

Any fitness buff can tell you, smoothies are a great way to boost your intake of nutrient-rich fruit. They are especially handy meal options in the morning before you bust out that early workout. But, a smoothie is only as useful as its ingredients. Knowing which fruit to add can spell the difference between fat-burning booster or blood sugar disaster!

Know the difference!

The good fruit

Strawberries: Despite their fabulous taste, strawberries only contain 5 grams of sugar per 100 grams of fruit. They also contain polyphenols which are useful in regulating blood sugar, preventing massive spikes that can lead to storing fat.

Blueberries: Blueberries are incredible little powerhouses. They contain pterostilbene which helps the body break down brown fat. And like strawberries, they have a shockingly low sugar content. Just 7.3 grams per 100 grams of fruit.

The half-decent fruit

Raspberries: Raspberries contain calcium which makes them good little metabolism boosters. As for the sugar, they come in at 9.5 grams per 100 grams.

Kiwi Fruit: Kiwi has its benefits since they are full of vitamin C and fiber but it is best to use them in small amounts since they contain 10.5 grams of sugar per 100 grams.

The bad fruit

Grapes: Grapes are sweet and delicious so it shouldn’t shock you that they are full of sugar. They have 15 grams of it per 100 gram serving. But, not to put an entirely negative spin on things, they do contain a large amount of bone boosting vitamin K.

Mangoes: While super yummy and a great source of vitamins A and C, they are an absolute sugar nightmare. With 18 grams per 100 gram serving, it is important to use them very sparingly.

BigBam Adds:

Try adding some protein that amps up the sticking power of your smoothie and you’re all set with energy and nutrition that lasts through workouts with gusto!

Happy Resolution Season!

As the owner of a boutique fitness studio; Maddog 5/1, Revolutionary Fitness, you might know January is my favorite month!  We meet all kinds of new clients  at the studio  who are excited to make changes and tackle their goals! Our new friends are  all aglow with the anticipation of how wonderful life will be in their  newly sculpted bodies,  ripped and tight and feeling great!  We become fast bf”s ~ we  connect on Facebook and Instagram, we linger after workouts and talk about the newest diets and energy drinks…

We’re all pumped up and ready to make changes to our life that didn’t seem to work so well last year.  Fired up to feel better, look better and workout more….

The truth is most resolutions have faded away by  the end of January and February brings old ways back to life with hardly a glimmer of hope for making changes happen. What can we do to defend ourselves against complacency?

 Let’s think about being healthier in a different way…let’s think about how exercise affects our lives beyond physical appearance and the numbers on a scale. How about the way our brain is affected?  Positive mental attitude, a general feeling of well being and clarity are huge benefits of exercise. 

Let’s move beyond the physical and focus on the mental aspects ~ the results will benefit your  whole body, your relationships and get you to the gym with more motivation!

Here’s more proof: TED Talks~

EXERCISE AND YOUR BRAIN…REAL RESEARCH. “IT WILL CHANGE THE TRAJECTORY OF YOUR LIFE”

TED Talks- Watch the full TED Talk here: http://bit.ly/2I3zNup

What’s the most transformative thing that you can do for your brain today? Exercise! says neuroscientist Wendy Suzuki. Get inspired to go to the gym as Suzuki discusses the science of how working out boosts your mood and memory — and protects your brain against neurodegenerative diseases like Alzheimer’s.

EXERCISE AND YOUR BRAIN…REAL RESEARCH. “IT WILL CHANGE THE TRAJECTORY OF YOUR LIFE”

TED Talks- Watch the full TED Talk here: http://bit.ly/2I3zNup

What’s the most transformative thing that you can do for your brain today? Exercise! says neuroscientist Wendy Suzuki. Get inspired to go to the gym as Suzuki discusses the science of how working out boosts your mood and memory — and protects your brain against neurodegenerative diseases like Alzheimer’s.

Power Vs Strength, which is more important for me?

This question may be something you’d never ask yourself, but if you think about where/ when /how to start tackling  resolutions you committed to (maybe under the influence..),  I think you’ll want to consider the 5/1 difference at Maddog 5/1, Revolutionary Fitness!

Our schedule offers classes that combine power and strength, some that are specific to either power or strength~ depending on your goals!  strength-vs-power-whats-the-difference

Cardio, core, upper body, lower body, core and balance = 5 in every 1 workout.  Combining cardio and strength during your workout saves time, you get it all checked off at once~ saves $$$$$ as you only need one membership, and keeps you focused! The small group factor in our classes keeps you  accountable, our experienced trainers keep you motivated and our classes are uniquely designed to keep it FUN and bring RESULTS!

Tis the season for glad tiddings and joy~ right?

If you’re feeling more stress than gladness and more melancholy than joy you’re probably like the majority of your friends, family and neighbors.  We run around like crazy people with the deadline of  the fast approaching holiday looming over us.  Be everything, do everything; be perfect, and spend lots of extra time with family you rarely visit with….lots and lots of stress!

Given all the “over doing” of the naughty and “neglecting” of the nice I want to share a secret with you I think will help navigate the HoLi~DAze….it’s a very simple remedy.

Fitness.

Fitness is a great way to dump  extra calories, release endorphins into the blood stream (to relieve stress) and sweat the toxins away! Group Fitness is a great way to bond with people going through the exact same thing you are ~HoLi~DAze!! We laugh and joke and smile knowing we’re sharing the same crazy world!

Maddog 5/1 is award winning group fitness led by passionate trainers blasting your favoite beats, sure to motivate you to work hard and sweat hard! Check out our classes and I know you’ll find something fun; we have over 30 classes a week and we’re open 7 days a week!