Training with Taryn

The BEST Way to Burn Fat

For years, I've used incorporated Pilates into my own and my clients workouts. It's yielded results that no other training method can. Pilates promotes long lean muscles that women crave. It gives men the shoulder shape and abs they want. For athletes, Pilates improves flexibility which reduces risk for injuries and enhances performance.

But can Pilates help burn fat? YES! Pilates cross-trains well with all cardio. In my classes, I mix in boxing, dance and plyometrics for major calorie burning workout. Pilates and yoga have always been a popular combination, but because of the health benefits that cardio provides (strengthening the heart and lungs, reduces stress and increases energy levels), consider cross-training cardio into your Pilates regimen. This interval style maximizes your workout by burning the most calories more efficiently, all while tightening your core!

The overall effect is creating those long lean muscles, and being able to show it off by shedding the layers of fat. Plus, fusing Pilates with boxing, dance etc. switches it up to make exercise fun. Check out what your neighborhood has to offer as far as Pilates fusion classes. If you're in Colorado... come in and take one of my classes at Peak Physique!

Example Cardio Core Workout (taken from my class). Perform exercises in a circuit format:

-Plie plyometrics for 30 seconds, followed by side plank with 20 hip lifts on each side

-Power jumping jacks for 45 seconds, followed by holding a high plank for 10 seconds then going to low plank for 10 seconds (repeat 3 times)

-20 jump squats, followed by 1 minute of roll ups into hamstring stretch, followed by 15 reps of plank roll-outs on ball (place elbows on ball in plank and roll elbows forward)

 

As with any workout program, consult your doctor first and make sure to begin at a level that's appropriate for you and work up from there. I'm off to teach! Have a great workout everyone!

 

Supplements?

I'm asked on a daily basis what supplements I use. Although I don't use supplements as a crutch, I think they help A LOT. Every body is different and therefore doesn't react the same way to supplementation. I've tried many different supplement companies and products and feel like I found what works best for me. Luckily, my favorite supplement store (Complete Nutrition) is around the corner from where I work. A knowledgeable but not pushy staff is always helpful!

The following is what I personally use and find helpful in my contest prep.

 
 

Protein Powder: V-Core or Titan. I like to have two different protein powders on hand to mix things up. I love the V-Core caramel fudge because it tastes delicious and mixes well. It's really low in calories! The Titan has flaxseed and added BCAA's (for muscle repair). This protein is not only tasty, but is hearty and mixes well. I use both proteins in my shakes, but mostly add them to my oatmeal in the morning or to bake my protein brownies/muffins with.

BCAA's/Glutamine: I'm always consistent with my BCAA's and glutamine. Our bodies creates these amino acids naturally, but when you're working out as hard as I do, the body can't keep up. Since glutamine and BCAA's helps with muscle repair, I supplement glutamine in the am, pm and after a workout so I can recover faster.

D-fine: This stuff is amazing! It's loaded with energy (caffeine, grean tea etc), CLA, fiber and much much more. I prefer it on an empty stomach before my morning cardio for extra zip, but also when I'm craving sugar around 2pm. The flavors are all really tasty!

Tone: Tone contains all the essential oils my body needs, including fish oil, flaxseed oil and CLA. These oils are actually healthy fats that help transport the bad fats out of my system (that's the dumbed down explanation). Plus, when I take these oils, I see a big difference in my hair, skin and nails.

Multi-Vitamin: This is another staple whether I'm dieting for a show or not. I ALWAYS take a multi-vitamin in the morning with my breakfast. It's important to take a multivitamin from a company that you trust, it's worth the extra cash.

I'm pretty religious about my supplements- I can't even vacation for the weekend without them! BUT- a healthy diet is key. Do not waste your money on supplements when you're not giving it all you got in the gym and in the kitchen.

Real Success Stories... Part 2

The best thing about health and fitness is that it's always a work on progress...always evolving! Thanks for letting me share another success story with you of another client/friend. She has inspired many of her friends and family members; maybe her story will inspire you too!

 Chris Collins

Before          After 

 

 1) What is your motivation and/or goals for training? I believe that this question is answered by tying in question 2....Originally I started with Pilates, realizing that certain exercises helps problem areas, when you began teaching numerous classes, it was addicting, meaning feeling good.  I didn't have necessary goals then (7 years ago!!) It was more my sanity.  It made me feel good, and relax me.  I then started to see significant changes in my body, my self esteem went up.  I soon realized that the more you put into it, the more changes you see.  Fast forward to the Ultraflex challenge- that is when I made goals, and definitely saw and felt them.  At the present time and going forward my goals are toning and feeling good about myself.  I know for a fact that the past 2 years of my life have definitely changed for the better, my body, my health and my self esteem.   

2) How have your goals evolved since the start of your training with Taryn? Last summer was the best thing that happened to me.  Who would of thought that I would be able to run Red Rocks....and survive!  Running the steps in less than 60 seconds, scaling the walls and sprinting up the ramps. I am definitely looking forward to the warm weather--more fun in the park and Red Rocks!   

3) What is your favorite kind of workout or certain exercise that is included in your session/class?Power Pilates, no doubt!  I believe that Pilates is what made my waist line....Yet the morning classes to start the day is a must.  It gives you the energy, and motivation through out the day, and at the end of the day you know you can go home and relax!!!  No dealing with the grumpy people at the gym after work!!!  

4) What is the most important nutrition tip you've learned and can give to blog readers? Leave your house prepared!  Grab some raw almonds, a protein bar, something so when you get hungry on the go you have something good to eat.  I always have the above and some crystal light packs in my purse.

5) How has training affected your overall lifestyle?Realizing what is in food when you eat out, and how to make delish and healthy meals is imperative.  Yeah, I am the high maintenance woman when I go out to eat, I modify everything on the menu.  And I realize that I need to exercise at least 4 times a week, if not i start to feel sluggish and blah.  My motivation is lacking, so that results in more of a depressed state of mind.   I do believe that you need a great trainer.  If it wasn't for you (Taryn) I wouldn't be in the place I am in now.  The variety of women and men in your classes reflect what a great trainer you are.  You've got half my family and friends in your classes, and I am grateful that you are a part of keeping them healthy and fit.

 
Chris rockin' Red Rocks during bootcamp!

**Thanks Chris! We've come a long way, baby! Seeing your fitness level sore the past few years has been fantastic! I consider you to be a true ambassador of my classes at Peak Physique.

xo,

Taryn

Outdoors with UltraFlex

I was finally able to bring the class up to Red Rocks Ampitheater for a workout. Well, almost. There was a graduation ceremony that we didn't plan for, so I had to get creative! We ended up scaling the mountain behind the ampitheater. Cross-training at its best!

The workout included trail running, slope sprints and UltraFlex intervals on the rocks. It was breathtaking to be on the mountain as the sun was coming up! I was secretly crossing my fingers that no one got hurt...luckily this was a fit group who was up for the challenge!

Here are a few pictures I snapped while teaching. Crazy stuff!

Changing up the scenery of your workouts is so important. It helps to beat boredom, bust through plateaus and take you out of your comfort zone. Plus, it's free! You don't have to be a runner to take advantage of the outdoors. Here are some outdoor fit tips:

 

• Try walking up and around hills... add intervals such as walking lunges and push ups along the way.
• Working out on different terrain works your muscles in a way that a treadmill can't (not to mention your balance and core). Wear the appropriate footwear!
• Set a goal for the amount of time you want to workout for and go for it. Make sure you have a watch to time your intervals so you don't cheat yourself.
• Bring a friend for safety as well as fresh ideas.
• Do what we did and go early to beat the heat, but don't forget the sunscreen.

I'd love to see your comments about what you do for your outdoor workouts!

 

10 Mind Games for Motivation

If Spring alone isn't motivation enough to get you moving... try these 10 mind tricks that I've used to keep me going when I don't want to get off the couch.

1) Visualization- Visualize yourself at your goal weight. Imagine that pair of pants fitting just slightly loose or wearing those shorts you were afraid to wear last summer.

2) Cut out a picture of a celebrity or model whose physique you admire. Keep it in your wallet or up on your fridge to glance at in moments of weakness!

3) Still hungry once the lunch you packed is gone? Tell yourself to wait 5 minutes before going in for more. By the time 5 minutes pass, your meal will be a little more digested and you'll feel full! Still need something else? Pop in a piece of your favorite sugar free gum.

4) When I have low energy and cardio sounds too tough... I tell myself that I'll give it 10 minutes and if I'm still not into it, I'll stop. After the first 5 minutes, my blood is pumping, my music is blaring and I'm glad I made myself start. As I always say, you never regret going to the gym- you only regret NOT going.

5) Splurge on a new workout outfit! Whether it's a new pair of shoes or a bright tank- it's always motivating to have something new to rock at the gym. I seem to work harder when I put a little more effort into what I wear to the gym.

6) Everyone has that not-so-flattering picture of themselves. Could be a bad angle or just a bad weight... take a good look at that picture and remember what you DON'T want to get back to.

7) Get a spray tan! I go to The Look Beauty Boutique in Cherry Creek for a great spray tan when I need a pick me up. Always a quick fix.

8) Download some new workout tunes. Listen to them while working out or in your car on the way to your workout class.

9) Tell a friend, parent or co-worker about your commitment. Commit out loud that you're going to the gym later, eating the lunch you packed, not ordering desert...

10) Reflect. Look at how far you've come and how much hard work it took to get there- you don't want to lose ground now! If you still haven't started... do it today! Getting started is half the battle and the hardest part. Life is too short and your health is too important to depend on tomorrow.

See you in the gym!

Brian's Ski Routine Abs

This is my husbands ab routine that he swears by. Along with his clean diet, it gives him awesome results! The routine takes some time to work up to getting through without breaking, but try your best to only break between sets, not exercises.

  

1. Pick 3 exercises (exa- full sit ups, bicycles, leg drops)
2. Perform 20 reps of each exercise. This equals one set.
3. Perform 18 reps of each exercise...
4. Perform 16 reps of each exercise...
5. 14 of each, 12 of each then 10 of each. You get the picture...

Again, see how far you can get without breaking or dropping form. Try different exercises out and in different orders. This mixes it up, but is a guaranteed great ab routine that'll strengthen your core, build endurance for your abdominal wrap and help give you the flat stomach you want. I do this ab routine when I'm on the road and need to sneak in a couple minutes of exercise to tighten my abs before a shoot!

Eating and Weights... The Before and After

Ever feel that slightly uneasy, nauseous feeling when you working out and didn't eat enough beforehand? Or maybe you ate too much?? Hopefully this will help you with knowing the what, when and how much when it comes to eating and training.

When?  I prefer to eat about an hour and a half before weight training and immediately afterword. This way, the body has adequate fuel but has had time to digest.

What?  A meal that includes fat, protein and carbs is best! Pair stuff up... a rice cake with almond butter, greek yogurt, ezekiel toast with low fat cheese, a hard boiled egg and an apple, lowfat cottage cheese and Triscuits.

 How much?  Many people like to lift at the end of the day when they've eaten most of their meals and have the energy stored up. Especially if you're eating 5-6 small meals a day- this is perfect! Stop before you're totally full. Satiety sets in about 10 minutes after a meal, so pick your amount and stick to it! Don't overeat- this sabotages your diet AND your workout.

It's all about trial and error. Figure out what works for you that's within healthy guidelines and stick to it! Keep a journal so you can compare what you've done to what you're doing. I like the Dietminder Food and Fitness Journal (available at Amazon.com)

Mindpower and Motivation... No Regrets!

I understand, it's tough to get out of bed and hit the gym now that our days are shorter and colder. However, it's more important than ever to make sure you get that workout in. The winter blues and cold weather pounds can sneak up on you quicker than you think!

Just the other day we were discussing this in my early am Core Conditioning Class. Everyone walks in and I hear the usual moans and groans about how hard it was to get up. We all have our excuses... coming up with those is the easy part! But making the time is always worth it. By the end of the hour, everyone is pushing their hardest, sweating and feeling alive. They leave smiling and ready to take on the day.

The thing is... you never regret getting up and going to the gym like you regret not going to the gym. Remind yourself of that on Monday morning when your alarm goes off!

See you at the gym!

Now That You've Committed to the Gym... Commit to Your Kitchen!

First day of Core Conditioning and it went great! It's always tough getting started on a new routine... showing up is half the battle.

Now that you've committed to working out, commit to the kitchen. By preparing your own food, you'll cut back on spending and calories. Plan ahead when you go to the grocery store so there are no impulse buys.

Here are a few staples on my grocery list:

• Jenni O Ground Turkey
• Chicken Breasts
• Fresh Spinach, Peppers, Onions and Cucumbers
• Frozen Bags of Broccoli and Green Beans
• Eggs Eggs and More Eggs
• Fage Yogurt (fat free)
• Adams All Natural Peanut Butter
• Oatmeal
• Yams
• Spices (taco seasoning, chipotle seasoning, garlic etc)

These are staples for hundreds of healthy meals. About two days a week, I'll set aside an hour or two to grill chicken and turkey burgers, hard boil eggs and prepare other meals for the week. They're placed in tupperware and ready for me to eat when I need them. Cuts down on time and cuts back on the unhealthy decisions we make when hungry! A huge burrito might sound better than a turkey burger with broccoli, but I guarantee that you'll feel better 20 minutes after eating the latter. Try it!