Sep, 2, 2010
Client of the Month, Durbrow Performance Training
August 2010
Congratulations to Kelly Chronley for winning the black shirt for August. As you all know, the black shirt is awarded to the client who shines in many areas including fitness progress, attitude, work ethic and showing pride in improving their lifestyle.
Kelly began training with Durbrow Performance in June and after her first 6 week assessment she lost almost 4% body fat (close to 6 pounds) and dropped 4.5 inches overall.
In addition to great success from her training and improved healthy diet plan, Kelly brings awesome energy to each workout and is always there for a quick joke or funny Irish dance move 
Sep, 2, 2010
Interval Cardio Training and Jump Rope Workout….
by Callie Durbrow
What’s up everyone? I hope that you are doing great and you are well on your way to achieving your fat loss goals. Even when you get to that point that you are looking great, feeling great and your friends are asking what you’ve been up to…there is always more work to do.
If you have been reading my posts for a while or if you work out with me on a regular basis you know one thing….I hate cardio. When I say this, I guess that I mean I hate cardio the way it’s typically done. You know what I’m saying, you jump on the elliptical trainer or one of those stupid stair steppers (not the real stair climbers, those are actually pretty brutal). So you’re on the machine and you’re doing your 45 minutes of cardio in the “fat burning” zone and watching Oprah give away some rediculous prize to her whole audience. Okay so that part is cool, but the workout, not so much…
First of all, I want to let you know about this fat burning zone. I think most people are over this but it still lingers a bit. The whole idea is that when your body is working at really, really low intensities it uses fat as it’s main source of fuel. So when the machine says “fat burning zone” it’s going to keep your body at a really low intensity for the duration of the workout. The problem here is that you don’t burn very many calories. Yes, you might burn fat but it’s all relative because we’re also focused on what your body is doing AFTER the workout. So you might have burned 100 calories in your “zone” but think of how many calories you could burn in a full-body, intense interval training session that takes much less time and cranks up your metabolism so that you are burning them for up to 36 hours after you’re actually done working out.
One way to get a great fat burning workout that will help you tone and lose weight is to break out the old jump rope. Yeah I know, you probably haven’t jumped rope since middle school and I’m sure that somehow you remember those cheesy little songs too….trust me, your body will remember the movement pretty quick.
Read the rest of Jump Rope Workout: Intervals Equal Fat Loss
Aug, 26, 2010
Amazing, Simple and Delicious Healthy Dessert Recipes….
by Callie Durbrow
So you are busting your butt, working out and eating tons of healthy food and you’re looking good. People are commenting, asking you about your workout routine. You’ve lost close to 8 pounds of pure fat in just 6 weeks. But, then it happens….
You begin to lose your will power and eating super healthy just seems like a thing of the past. You know what I’m talking about, the cravings so intense that make you think f*#* my low fat, boring diet plan.
Well here’s the thing, your boring diet doesn’t really have to be boring. If you want to effectively lose fat, you can do that by eating really great tasting healthy food (even dessert!).
Read the rest of Healthy Desserts: Get Toned, Lose Fat and Enjoy Some Sweets
Posted in
Fat Loss Diet Plans by
Callie |
Aug, 13, 2010
Who Else Wants an Extreme Fat Loss Diet Plan that Supports a Toned and Tight Body?
This is EXACTLY why I love partnering with Prograde Nutrition. They want what’s best for you. Unlike supplement companies that feed you blatant lies and exaggerations, these guys just tell you the truth. If you are looking to lose fat, tone up and create a healthy lifestyle, you must eat properly.
They know that supplements have their place in health and fitness. But they also know – and preach – that eating whole foods is the center piece of your nutrition plan.
And to prove it they just came out with this awesome little ebook called “197 Healthy And Delicious Phat Burning Recipes” that will make your life a whole lot easier.
Read the rest of 197 Healthy Fat Burning, Body Toning Recipes (and they actually taste good)
Aug, 5, 2010
July 2010 marks the first of many client of the month awards for Durbrow Performance Training. The client of the month is awarded to the individual who shows outstanding improvement in their fitness levels, has lost body fat and inches, has improved their diet and nutrition, maintains healthy habits outside of the workout times and brings a positive and fun attitude to every training.
I’m excited to announce that Greg Fletcher is our client of the month for July. Greg has been training with Durbrow Performance since February with goals of reducing his body fat percentage, building lean muscle, adding a few pounds and improving his overall lifestyle. Since then Greg has added to his goals running a marathon next year while still adding muscle weight to his frame.
Read the rest of Cambridge Personal Training Client of the Month
Posted in
Fat Loss Tips by
Callie |
Aug, 5, 2010
I never read Cosmo and now I remember why. On a recent trip to the salon for a pedicure I picked up an issue and started browsing through it as I relaxed in the chair. It wasn’t long before I was less than relaxed, a bit fired up actually.
There was an article about how staying healthy “Just Got Easier.” Okay, first of all, staying healthy can be simple but it’s certainly not EASY. This article had seven rules with everything from water drinking to sleep to the amount of exercise you should get. The second rule said “You have to work out for an hour a day” and then proceeded to debunk this “myth.” It’s true, you don’t need an hour to get an awesome workout but in their explanation they talked about how 10 minutes of errands and 10 minutes of cleaning can count as exercise. Are you kidding? Those are called normal daily activities and should not be considered strenuous exercise. You’re certainly not burning fat by running to the grocery store.
Read the rest of Cambridge Personal Training Rant of Cosmo Magazine
Posted in
Fat Loss Workouts by
Callie |
Jul, 29, 2010
I recently finished reading a great book, The Paleo Diet. Now I really hate the word “diet” and instead like to refer to it as a nutrition plan. Diet has such a negative connotation in our society today because people tend to think of it as a short term fix to drop a few (or a lot) of pounds.
The Paleo Diet goes into quite a bit of detail about how to revamp your eating plan to eat naturally and include all fresh foods. This can actually be done very easily and the book provides some great recipe ideas. If you have time to pick up the book, it’s a great read and really changes your idea of food in our society today.
I’m not one to make healthy eating really complicated. You shouldn’t have to count calories or grams of fat because who really has time? If you are eating natural and fresh foods, exercising and training the right way, getting enough sleep and drinking plenty of water, you are in good shape.
Read the rest of Cambridge Personal Training Fat Loss Tip: Cut the Starches
Jul, 22, 2010
Somerville Personal Trainer Callie Durbrow reveals how to lose fat and tone your entire body with just 3-4 exercises….
Kettlebell training is taking over as one of the hottest ways to work out and lose fat. The funny thing is that these funny looking suckers have been around long before the local health clubs got their hands on them. This is an old Russian training tool that seriously works wonders.
If you are looking to lose fat and tone up, you HAVE to train with kettlebells. With my personal training clients we implement at least one kettlebell movement in each training session. If you are new to this type of training, that’s okay. You can easily learn 2-3 movements and get an amazing workout.
Check out this kettlebell video that I shot. Here’s what to do:
Perform 3-4 sets of each exercise
15 Swings
10 Front Squats each side
10 Snatches each side
5 Windmills each side
Read the rest of Kettlebell Circuit Training for Fat Loss
Posted in
Body Weight Workouts by
Callie |
Jul, 15, 2010
Somerville personal trainer Callie Durbrow shows you how to lose fat and tone your entire body with just 3 movements (even if you are a total beginner!)
Hey everyone, check out this kettlebell circuit for beginners. If you are not using a kettlebell, you better get one. It’s super easy and you can even do these workouts right in your home. I would recommend a 15-20 lb bell to begin and then you can always progress once you get stronger.
Here’s what you do for this workout:
Perform 3-5 sets depending on your fitness level
15 Swings
15 Front Squats
10 Push Presses each side
Don’t rest between exercises, and rest no more than 1 minute between sets
Check this out….
Read the rest of Beginner Kettlebell Circuit for Fat Loss Training
Posted in
Body Weight Workouts by
Callie |
Jul, 8, 2010
When training your abdominals you want to do tons and tons of crunches and bicycle crunches, right? I mean you should probably do about 1,000 a day (in your office, Will Ferrell Anchorman-style) Okay I digress…
Crunches are a thing of the past when it comes to abdominal training. Years of research by Dr. Stuart McGill (an incredible researcher when it comes to the ins and outs of the spine) tells us that during a traditional crunch the spine is loaded with 340kg of compressive force. Imagine what happens after 3 sets of 50 crunches. Certainly you’re not going to feel the pain now, but what about in 10 years.
The abdominal region’s main job is to stabilize and help produce force and power. You don’t get either of those things while lying on your back performing a weight-less crunch.
So I’m telling you what NOT to do but what exactly should you be DOING?
Read the rest of The Crunchless Abdominal Workout
