Tag Archives: extreme fitness

Benefits of High-Intensity Interval Training


High-intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and periods of less-intense activity or even complete rest. HIIT is an amazing workout for any fitness level, and a great tool to use in everyone’s fitness routine for many reasons.

A good example workout is running as fast as you can for 1 minute and then walking for 2 minutes. Repeat this 3-minute interval 5 times for a 15-minute, fat-blasting workout which will leave you sweating, feeling amazing and wondering why you didn’t start doing this ages ago. It almost sounds too good be true, but there are many proven facts about HIIT that will make you want to hit the treadmill as soon as you are done reading this article.

HIIT is the ideal workout for a busy schedule—whether you want  a fast workout before work, during your lunch break,or to get in quick shape for an event. The best thing about HIIT is how fast you can do a workout! You can fit this kind of training literally anywhere at anytime with no equipment necessary.

Research shows you can achieve more progress in 15 minutes of interval training 3 times per week than the person jogging on the treadmill beside you for an hour. According to a recent study at the American College of Sports Medicine, just 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training.

Not only do you burn more calories during HIIT workouts, but the effect of all that intense exertion kicks your body’s metabolism into superman speed. That means you will burn more fat and calories hours after your HIIT workout than you do after steady state cardio.

Most people aren’t used to or do not like pushing into the anaerobic zone (when you feel like you can’t breathe, your heart is bursting out of your chest and you want to collapse on the floor). Extreme training produces extreme results, like better aerobic capacity and endurance and faster fat loss.

Any bodybuilder, figure and bikini competitor know the risks of losing muscle mass along with fat during the cutting stage for a competition. While steady state cardio may encourage muscle loss, studies show that both weight training and HIIT workouts allow dieters and competitors to preserve their hard-earned muscle while ensuring most of the weight loss comes from fat. What a great combination!

In addition to increased fat burning and saving your muscle mass, HIIT studies have shown that it stimulates production of your natural human growth hormone (HGH) during the 24 hours after you finish your workout. HGH is responsible for increased caloric burn but also slows down the aging process, which makes us younger inside and out. Maybe that is why I still get asked for ID when I buy lottery tickets.

This is not a workout you can do while reading a magazine or gossiping with your friend. Because the session is so short, you should be working hard the whole time. If you feel like it was just an “ok” workout, then you did not perform the intervals properly. The trade-off  for this type of training offers seasoned exercisers and athletes a new challenge to bust out of plateaus and new exercisers a quick way to shed fat. Keep in mind that this is very challenging, and if you have been sedentary for a long time, you should start with continuous cardio to get your fitness level up.

This type of training definitely won’t bore you like continuous cardio bores most of us. You may be in pain, cursing the treadmill and want to give up, but stick with it, the results are amazing and worth it!


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Toure Khady Malombe – Figure Athlete


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Toure has an amazing physique and is definitely a future pro in the making!

With her knowledge in fitness and her ‘never give up’ attitude, Toure is bound to turn heads and have people talking when she walks on stage.

Here’s a more about Toure Khady Malombe

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Help I’m about to cheat….ON MY DIET

Girl with Hamburger


By: Stephanie Joanne

This is always a popular topic around the gym! How do you keep yourself on track? Fitness trainers will have lots of tips and tricks that we use to make sure we stick to the plan! Of course it comes down to motivation. Really what fitness program is complete without sounds nutrition? Here are some tricks of the trade to keep you in check as far as your diet is concerned.

1.Schedule- Know exactly what time your meals will be for the day. This way you know that anything other than those set times are off limit and your body doesn’t really need it.

2.Stop emotional eating- Learn to deal with the pains in your life instead of searching for food to comfort. Find something else to do to occupy your mind…exercise!

3.Sauce- Ditch it all together. Get into the habit or ordering and preparing your food without sauce. Believe me you will get used to it and once you do it will actually start to gross you out when you see it again. New best friends…mustard and hot sauce…enjoy!

4.H20- Drink 2 huge glasses of water…often our bodies mistake hunger for thirst. Drink up!

5.Gum- Chew some gym!

6.Thoughts- Consider that you want what you can’t have because you know you “can’t” have it. Don’t let your mind play these games one you!

7.Let it pass- ask yourself “If I resist eating this, later won’t I feel this amazing sense of accomplishment?” Worth it!

Remember…nothing tastes better than fit feels! Stick to the plan and love it!


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Ditch the Fragile by Stephanie Joanne

Stephanie Joanne


To define the word fragile would be, easily broken, shattered, or damaged, delicate, brittle or frail. Are these the reasons why most ladies still steer far away from the weight room?

The fear of the weight room is so overwhelming for most of my female clients when they are starting out at the gym.

Fast forward a few months and they can’t get enough of it. I wish it were as simple as telling them to just not care what people think and stop thinking you’re going to embarrass yourself.

I must also address the nonsense idea that you are going to put on muscle. If your goal is to lose weight or tone up, realize that the only way to do this is to put on some good old lean muscle. So put your game face on and hit the weight room full force.

Be the powerful woman you know you are and strive for some strength within you. Once you peel away your shy self, and feel how empowering your body can make you feel, you will forever be addicted to using your muscle!

Here are some ways to “peel away the fragile” of the weight room today:

Step one- Ask for help! Trainers, members, anyone…we love talking fitness. I personally love when someone asks me for help with an exercise they are unsure of on the gym floor. Most trainers come with Egos, feed those slightly and we’re all yours.

Step two- Believe that you will not bulk up. It is actually impossible to do so as our bodies just do not have the genetic makeup. If you want to be lean and toned, you must lift weights and yes heavy weights.

Step three- Educated yourself. take time to learn about your body. There are a ton of resources online to help you. The amounts of time you spend thinking about what you wish you had could be converted into time well spend researching some new moves.

Step four- Just go! Start today..stop thinking about it. The sooner you grab that dumbbell and enter that dreaded weight room zone the sooner you will feel like the Muscle Bombshell that you already are.

 Lose the fragile and I’ll see you in the weight room!


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ELIZABETH CRISANTE – MUSCLE BOMBSHELL

Muscle Bombshell


Muscle Bombshell caught up with the beautiful Elizabeth Crisante today, we had the pleasure of asking her about the much hyped Lingerie Football league. The fitness world will most certainly tune in to watch this Bombshell on the field. When she is not with her team, she is also a personal trainer at Extreme Fitness in Toronto.

Here is more on our newest Bombshell…

Briefly share with us your background (Education, Interests, etc.)?

I have a BA with a major in religious studies and minor in sociology, I studied at St. Francis Xavier University and Ryerson University.  I love horseback ridding, swimming, wake-boarding, football, and working out.  Weight training can be very addictive for me and is a fantastic outlet for me to clear my mind.

I currently play football; I am middle Linebacker for The Toronto Triumph, an expansion team in the Lingerie Football League.  It is new to Canada as well as new to me. I have never played football before but I have now become obsessed.

I am also a personal trainer so my introduction to football has also spiced up my own workout routine as well as my clients.

 Who has inspired you the most to succeed as a Fitness Competitor? 

I have been inspired by friends who play football, watching the dedication and focus they had on and off season was remarkable to me, leaving such an impact that when I had the opportunity to play football I knew it was the next challenge I needed to prove to myself the level of dedication and focus I was capable of.

My teammates now currently inspire me everyday, they are extremely hard working, funny, and driven women!

Where can fans find out more about you (website, published magazines, etc.)?

Our first home game is this September 17th, 2011 at the Richo coliseum, Toronto Triumph vs. Tampa Breeze.

You will see me #5 as well as my other very lovely teammates tearing up the gridiron. It is definitely an event you must attend!

Fans can find more of me on my Facebook page and more about The Toronto Triumph on our Facebook Fanpage Toronto Triumph , or the Lingerie Football League website www.lflus.com.


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