Workout Review, Part 2: The Zip Trainer by the FIRM - Cycle 1

Today’s post continues my evaluation of the all-new Zip Trainer from The FIRM.  In the first post last week, the Zip Trainer system was generally introduced, and I offered my thoughts on the Jump Start workout.  That routine is a great lead-in to the following workouts:

CYCLE 1: Rev!
The main workout program begins with Cycle 1, the first phase for newcomers to the Zip Trainer system.  Included in the Trainer’s kit of materials is a Fitness Guide with some very helpful rotation calendars to guide you in choosing which workouts to perform.  In following the Cycle 1 calendar, you build a strong foundation and prepare for the next level. Here are the three workouts included in that phase:

Cardio I – Allie Del Rio, who looks fitter than I’ve seen her in years, leads a cardio workout that’s fun and has easy to follow moves, holding and stepping onto the Zip Trainer. The ZIP Trainer Core Ball is also featured to work in strength training that also boosts the cardio. Much like the Jump Start workout, this includes four short-burst training intervals of 30 seconds of high intensity work, followed by 30 seconds recovery period.  As is recommended, try this video first without the ZIP Trainer and Core Ball to learn the moves. You’re given three levels from which to choose as you progress in your fitness.  Emily Welsh performs the beginning level, Allie leads in the middle with moderately difficult moves, and the super-fit Kelsie Daniels performs the tough advanced work.
Cardio I features choreography seen in other FIRM videos, like squat/plyos, mambo/cha-chas and grapevines.  The addition of the ZIP Trainer and the Core Ball brings an added dimension to the workout that made it not only challenging, but fun.  This video really pushed my abilities, and I was pleasantly surprised to wake up the next morning with a bit of delayed onset muscle soreness.  We really worked it!

Sculpt I - This workout incorporates Peripheral Hard Action Training, which focuses on keeping your blood pumping while also training your muscles.  Stephanie Huckabee leads this routine with her excellent cueing and positive, but not too perky attitude.  Stephanie has not participated in a FIRM workout in a few years, and I’m thrilled to see her back in the cast.  As a 40 year-old mom of two, she looks amazing.

Because this workout focuses on sculpting the muscles, lots of strength training is included. Of course the ZIP Trainer and Core Ball are used, but medium and heavy hand weights are a part of the routine as well.  It’s up to the individual exerciser to decide what “medium” and “heavy” is for them.  In my case, I used 7 and 10 pounds.  Beginners could start with 3 and 6 pounds, or whatever is comfortable for you.

Like the Cardio I workout with Allie Del Rio, Stephanie also utilizes the concept of Short Burst Training. Interspersed within the strength training are short 30-second segments of quick movement and heart-pumping work.  As they say in these workouts, “You can do anything for 30 seconds!”  I would agree.  You may not get in as many repetitions as those on the screen, but doing your best and pushing your body for that half minute can really bring on results.  The next time you do the DVD, try to get in one or two more reps than you did the last time.

The first time I did this workout while using the ZIP Trainer, I had to pause the DVD a few times to get my body situated on or around the ball.  The positions aren’t difficult, but if you’re not too familiar with them, it’ll take a couple of tries to get yourself straight.  As with all of these workouts, it’s important to view the DVDs ahead of time and start out with no equipment as you are observing the new routines.

Sculpt I is not as intense as some of the other workouts, but it can be just as effective when the correct weights are chosen.  Stephanie does a great job in leading, and the choreography is fun, while challenging as well.

Emily

AMP Reps 1 - AMP Reps stands for As Many Possible Reps.  The workout consists mainly of eight, 60-second exercises, followed by about 30 seconds of recovery.  Master Instructor Emily Welsh first gets us warmed up for a few minutes, then leads us through the eight cycles, and then follows up with a cool down stretch. 

The eight AMP Reps require not only strength, but cardio stamina as well.  Emily uses the ZIP Trainer, both in open and closed position, the Core Ball, and sometimes both.  In all cases, she encourages you to go at your own pace, but to push yourself more than you did yesterday.  Allie Del Rio is featured as the modifier, giving less experienced exercisers options as they are first starting out.

I was surprised at how much this track challenged me.  I frequently followed Allie, and even sometimes had to go at a slower pace than she was going. But due to Emily’s encouragement, I never felt self conscious about my lack of speed.  I was pushing myself, and that was the most important thing. By the end of almost every 60-second period, I had done all the reps I could possibly do.  I kicked up a great sweat, and the 8 segments just flew by.  Using the ZIP Trainer makes the workout very interesting, as we’re using this tool to push our bodies in new ways. 

Cycle 1 Overall Impressions
The workouts offered in this first stage of the Firm Zip Trainer nicely done.  There is something for everyone, whether a beginner or a more advanced exerciser. While the videos are relatively short, much is accomplished in a short amount of time.  And as the user’s abilities increase, multiple routines could be done in one day, as the rotation calendars suggest. The Zip Trainer and Core ball are innovative, fun and effective tools.  The soft nature of the Trainer really challenges your Core, improving balance, back and abdominal strength.  The Core ball is also interesting—I found it easy to grasp and unlikely to be dropped during fast movement.  Allie, Stephanie and Emily are excellent instructors, providing positive, motivational attitudes and superb cueing.  Cycle 1 is a great start to the program, laying the groundwork for what is to come.  Stop in soon for my next review, which will cover Cycle 2!

For even more information about the Zip Trainer, view the 6-minute video below.
And be sure to visit the FIRM’s website, www.FirmDirect.com.

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Zip Trainer kit provided for review purposes. No other compensation was given.

Workout Review: Peak 10 Cardio Interval Burn Remix by Michelle Dozois

Following the success of the Peak Fit System and its subsequent videos More Cardio Interval Burn and More Cardio Strength, Michelle Dozois now brings us Cardio Interval Burn Remix and Cardio Strength Remix (to be reviewed on an upcoming post).  Like their predecessors, these make great additions to the Peak 10 family of videos.  As mentioned in other reviews, Peak 10 workouts generally follow the following framework:

• 5-Minute Warm Up
• Five training blocks, 10 minutes each, broken down into two repeated 5-minute segments per block.  Each 5-minute segment follows this pattern:
  
  • Basecamp  (< minute) – A short recovery time, preparation for the next rise
  • Initial Ascent (~2 minutes) – Intensity begins to ramp up
  • Climb (~2 minutes) – Fast-paced, challenging, sometimes uncomfortable, yet still fun
  • Peak (< minute) – The body is pushed to the maximum effort. Not sustainable for a very long period of time.

• 5-Minute Cool Down/Stretch

As any first time user should, I previewed the 60-minute video before performing it myself.  If you’re not at least somewhat familiar with the choreography, it’s going to come at you hard and fast. I would also recommend the Movement Review track on the DVD.  This is a convenient way to watch Michelle demonstrating some of the trickier moves in advance. Even after the preview, it took a handful of workouts before I had this one under my feet. Having said that, I am continually amazed and pleased with the movements this routine requires.  Some of the choreography is familiar (e.g., “grapevines”, “repeater knees” and “hamstring curls”), but it seems that with each new segment, Michelle has created step sequences that are utterly original, effective and fun.  She has a new low-stepping lunge that is appropriately called the “Groucho Marx Lunge” that always puts a smile on my face.  And there is a move that is a sort of Figure 8/Stand Up Paddle/Dig that I love so much, it is the highlight of the entire workout. I even think about this move before I hit “play” on the recording.

Aside from the great attitude displayed by Michelle and her six enthusiastic cast members, another huge motivating factor in Cardio Interval Burn Remix is the music.  Michelle spends untold hours selecting just the write tunes for her DVDs, and this effort is clearly evident in the soundtrack.  Like music you’d hear in a party club, these melodies are incredibly fun and easily get me motivated to get my body moving and leaping off the floor if necessary. There have even been several occasions when I’ve heard these songs in my head during the day, before I’ve chosen my workout. Like a magnet, this one draws me in, again and again. There is absolutely no “dread factor” involved, despite the fact that it’s more than sufficiently challenging. The body is worked intensely, but I’m having such fun doing it, I don’t mind at all.

No extra equipment is required for Cardio Interval Burn Remix.  Simply clear space in which you can move, and put on comfortable clothes and shoes.  Have a towel and plenty of water standing by.  I promise you, they will come in handy.  I also lower the temperature in the room, as the perceived temperature is going to go up quite a few degrees after you’re fully engaged in the workout. That’s one of the things I love about home exercise, as opposed to a gym.  I can control the elements—room temp is great, and I don’t have to worry about rainy days. My biggest challenge as an exercising mother is keeping my little rug rats occupied elsewhere so that I can have the hour to myself.

For you veteran “Peakers” who are curious about the term “Remix” in the title: You can rest assured that this is not an indication of recycled video footage from previous workouts.  Every second is new, with the aforementioned new music, set and choreography.  You may recognize a few movements that Michelle has done in other workout videos, but most of them are the kind you’d find in many routines. Jumping jacks, mountain climbers, etc. may not be “new”, but she works them into the brand-new moves in a fun, fresh way.  This DVD has absolutely no recycled feeling to it at all.  The patterns of Basecamp/Ascent/Climb/Peak continue the Peak 10 trend, but that’s merely the framework underneath all the innovation.

Cardio Interval Burn Remix once again shows why Michelle Dozois videos are among my favorite workouts.  Her presentation is very motivational, the music and choreography are fun, and my body is pushed to its maximum potential every time I give 100% on my end.  The endorphins produced in my body elevate my mood, even on stressful, frustrating days.  That not only helps my well-being, but it makes me a better wife and mother for my family.  This hour spent on physical training is worth the time and effort, and filling it with Cardio Interval Burn Remix is a great way to do it.

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Downloadable workouts are also available for purchase via Michelle's website here.

           

Peak Fit Challenge - End of Week 7

Seven out of eight weeks of the Peak Fit Challenge are completed! Wow.  And this was one of the best weeks yet.  I gained strength and stamina, and I feel great!  Read on for plenty of details!

Click here to watch video excerpts on the PeakFit Challenge website.

Fellow PeakFit Challengers, share your thoughts, too!

Get your body in peak condition in just 8 weeks with the PeakFit Challenge™, the revolutionary exercise and nutrition program that will help you burn more calories so you can get that lean, ripped, head-turning body you've been dreaming about!

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June 29, 2011  Week 7, Day 1  (7.1)
Today’s Workout: Pure Strength II
Weekly Weight: 159.6

Well, I wasn't exactly happy with my weight this morning.  For the past 7 days I stayed on track with my eating and gave it my all during exercise. I guess I can only blame it on my monthly water retention and frequent muscle building, because I know that I've made progress physically.  I'm just going to have to stay on track and hope for results in the future.  This has served me well in the past several weeks, so I’m just going to stay the course.  I was tempted several times today to over-indulge, thinking that it didn’t matter anyway, that I wasn’t losing weight regardless of my efforts this last week.  Of course this isn’t true—it does matter.  Imagine where I’d be if I had not been eating well!  I could have gained even more, and it wouldn’t have been water retention, but a gain in fat.  No thank you.

Today’s workout went pretty well.  I used the 8 pound weights for my light ones about half of the time, and I only rarely had to go to my knees for pushup work.  My triceps are still pretty weak.  But my arms are trembling ever so slightly as I type this, so I know something must have been accomplished today!


Day 7.2
Today’s Workouts: Pure Cardio and Core Dynamics

I just love Pure Cardio and was really looking forward to today’s workout.  I took the boys to their Vacation Bible School class and came home to do the longer of today’s two workouts.  It was enjoyable as usual, but I had an interesting frustration—my workout top has gotten loose enough that my straps kept falling off my shoulders!  This has been developing over the last couple of weeks as I’ve been shrinking, but this morning it was downright ridiculous!  About 20 minutes into the workout, during one of my water breaks I went into my room and changed.  When I purchased my new workout togs several weeks ago, I bought them all in size Large as well as Medium, in the hopes that I would one day need the smaller size.  The day has come, at least in the torso area!  I put the new Medium top on, and while it’s a tad snug around my tummy, it felt great and wasn’t in danger of falling off at any point.  So exciting!

The workout itself went very well.  I took about half the water breaks, every 10 minutes instead of every 5.  My energy level was great, and I kept up with the cast just fine.  I still don’t care for the “party shuffle” near the end of the workout, but everything else was fabulous, and I love every minute of it.  This is one video I’m going to miss doing when the Challenge is over and I’m on to new things. 

The end of the Peak Fit Challenge is also coinciding with the end of 5 years of living in south Florida.  We’ll be moving to Savannah in mid-August, and we are beginning to say our goodbyes in small ways.  Along with the twinges of sadness that I have over leaving Vero Beach, I also have mixed feelings over nearing the end of the PFC.  I’m sure I’ll return to it someday, but in 12 days I’ll be ready to be on to new material for a while.  And while I’m doing other things, I’m going to miss this.  So many goodbyes are going on these days—sigh!

Later in the day I did Core Dynamics, which is still not my best routine.  I see improvement every time I do it, but it’s miniscule for sure.  I did slightly better with the PFC band, the concave roll-overs and I used the 8lb weight instead of my 6lb this time.  Every bit of improvement adds up, I guess!


Day 7.3
Today’s Workout: The Anywhere Anytime Workout

When I looked at the schedule today, it said I could do Cardio Strength II and/or the Anywhere, Anytime Workout.  The thought crossed my mind—do they really mean “and/or”, or just “or”?  Surely people don’t do both of these types of workouts in one day!   Just to be sure, I wrote Michelle and asked her to clarify.  She confirmed that in this case, it is indeed an “or” choice, that no one does both of these workouts.  It’s okay to pair Dynamic Flexibility with a second workout, but on a day like this, just choose one workout.

Feeling reassured, I chose to do the second option, as I was short on time before I needed to go pick up the kids.  I gave it my all once again, seeing small improvements along the way.  I was pretty spent by the end, as I was barely able to complete the final Peak section with the tuck-jumps-to-plank. But overall it was a great workout. Drenched in sweat, I showered off and showed up at my sons’ Vacation Bible School looking like a drowned rat, albeit a clean and freshly dressed one!


Day 7.4
Today’s Workouts: Pure Strength I and Dynamic Flexibility

Son Matthew, Pre-Haircut

Unlike yesterday, I had plenty of time and chose to do both workouts on the schedule, as DF can be paired with other workouts on the same day.  My husband took my elder son Matthew to check out an antique airplane and then to get a haircut.  Younger son Colson, who became bored during a previous visit with the same plane, stayed home and had the extreme joy (hardly!) of watching me work out.

Pure Strength I went well today.  I used the 8 and 12 pound weights throughout, and most of my pauses were to just get situated with the PFC band.  The lying chest fly with the 12 pounds was extremely difficult, as was the standing bicep curls with the PFC band.  However, the lat pull down with the band went so well, I was able to choke up on it just a bit for the first time. Progress!

I’ve decided that I have a love-hate relationship with Dynamic Flexibility.  For the majority of the 29 minutes I’m not exactly having “fun”, but that isn’t the point, is it?  I find that my body doesn’t naturally want to perform these moves, and it can be a struggle sometimes.  However, by the end of the routine I feel really great, and I’m always glad that I took the little extra effort to get it done.  I’m grateful I had the time to do it today. 


Day 7.5
Rest Day

Today is a rest day, but not without its challenges.  I’m battling the urge to abandon my healthy eating and not behave myself.  My stomach isn’t grumbling—I have a psychological need to overindulge.  Fortunately, I have a very understanding husband who is enabling me to avoid temptation right now.  My church is having an Independence Day pot luck/celebration, and I feel like an alcoholic who needs to avoid the bar today.  Sometimes I navigate through potluck events with no problem, but right now I’m feeling really weak. If I attended,  I’d either stumble nutritionally or would be miserable wanting to do so. 

So this morning I made up a healthy edamame/pasta/chicken salad to contribute, and hubby let me stay home from the event after our church service this morning.  I arrived home to see the very last point of Wimbledon on television and have been enjoying the quiet house ever since.  The guys are having fun with the burgers, hot dogs and inflatable playhouses at the celebration, so everyone’s happy.  I know I can’t always be a recluse and avoid all social situations with nutritional pot holes, but I needed to today and am grateful for the oasis.


Day 7.6
Today’s Workout: Cardio Strength I

Today is the 4th of July, and I was unsure how I was going to work in my exercise today with everyone home for the holiday.  Fortunately, my hubby had to take the boys out on errand running about an hour after lunch—perfect!  I got the A/C cranking, got my water and towel ready, and got right to it.

For some reason, for the last day or so my left knee has been feeling weird.  There isn’t a lot of pain, but when I turn my upper body while my feet stay planted, there is some kind of tendon or ligament around the knee that feels funky.  I don’t know if there’s some inner band that has been strained from the workouts, but today I was very cognizant of that part of my body.  Anytime Michelle had us doing any quick twisting or turning, I didn’t necessarily slack off in my efforts, but I took care to watch the knee.  To quote the great Petra Kolber, we should always “unload that weight” when working out and doing quick movements on carpet.  As much as I like having the extra padding of the carpet, it can still be dangerous.

I gave it my all again today, using the 8 and 12 pound weights again.  Those amounts are still pretty challenging for me—who knows when I’ll be ready to move up a level.  I kept up with the class pretty well, although my tuck ski jumps in one of the Peak sections are still pretty pitiful.  But I stayed on my toes for all pushup-related moves and was able to complete everything, including no problems with the knee.  As I’m writing this, my husband just called to say he’s on his way home.  Perfect! 


Day 7.7
Today’s Workout: Cardio Interval Burn

Anticipating a cardio-heavy workout, I had a hearty breakfast of oatmeal with walnuts, whole wheat toast with sugar-free spread and 3 egg whites.  An hour later I felt fueled up, and I noticed that the kids were happy outside playing.  As I’m sure they’ll be inside later today avoiding the heat, I decided to go ahead and get the workout done, instead of waiting for the afternoon.

This was by far the best execution of Cardio Interval Burn to date.  It was tough, sweat-inducing and challenging, but my energy level was great and I kept up just fine.  There was one moment when I could feel the flexibility gained from Dynamic Flexibility kick in when we had to swing our bent knee around in front of us.  The weakest moment came during the tuck-jumps with the knees open.  Anything tuck-jump related with me is still pretty pitiful!

At one point, my younger son came in, sat on the couch and watched for a little while.  I explained to him what the decreasing numbers were on the screen, so every time I finished a segment and the number went down, he’d cheer me on.  “Yay Mommy!  You’re down to level 7! Level 6 is next!”  It was so cute.

As I write this, it’s now 1:20pm, my hair is still wet and I’m pretty hungry.  I torched some serious calories in that workout—breakfast is GONE!  I’m going to go make up my favorite lunch of salmon on whole wheat, get a shower and enjoy the rest of my day.  Feeling great!

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Check back next week for the next installment of my PeakFit Challenge experience!

PeakFitChallenge.com