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5/3/13 3:12 P

@LEIGHANNB97- I designed all of the workouts in a circuit style (without rest) and to maximize muscle use in order to elevate the heart rate so they ALL double as cardio as well, even if you're not using weights! :-)

@BEARSINPURPLE- Cross training can be any other type of workout other than the DVD. The idea is to exercise but to do something different than the DVD, ideally some other type of cardio since the DVD covers all your strength training, too, but it could be almost anything. Here's a nice overview about cross-training: www.sparkpeople.com/resource/fitness_artic
les.asp?id=1593

Edited by: COACH_NICOLE at: 5/3/2013 (15:13)

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4/7/13 10:03 A

I've been doing the TBS for about 5 weeks now and love it. I also combine it was the Cardio Blast video. I have definitely seen results in how I feel and overall body definition.

I'm ready to try moving to the intermediate workouts and was looking an the schedule. My question is what is meant by Cross Training? There doesn't seem to be any "workout" to click on, so what type of exercise are we supposed to do?

Thanks again for the great workouts.
Vanessa

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3/31/13 1:50 P

Do any of these workouts count as cardio?

Edited by: LEIGHANNB97 at: 3/31/2013 (13:50)

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3/13/13 3:57 P

Hey everyone!
Sorry it's been about a month since I last checked in here. Staying busy in SparkPeople land and I'm happy to say we are about to start production on a NEW DVD, too!

To answer the questions here, hopefully this helps:

@ALIRY2012- Yes, you can do any add'l cardio you'd like to do along with the plan for TBS, even on the same days. Let your fitness level and energy level be your guide.

@BEARSINPURPLE- It seems like a lot (IMO) to add TBS to your workout plan when you're already doing that much cardio and multiple days of strength training. If you want to add it it, do whichever TBS workouts (or a combo of workouts) you choose but only on your ST days. That way you'll still have rest days with no ST work (DVD or gym).

@ELYRIADANZIG- We used 5-6 pound weights and Jewel (modifier) used 2s or 3s. 10 pounds probably would be very heavy for a lot of these exercises and the # of reps that we do. It might be wise to invest in an additional pair of lighter weights and alternate between your heavier and lighter ones depending on the exercise.

For those that asked about combining both TBS with Bootcamp, there's no short or easy way to explain how to do that. The important thing is that you allow yourself rest days between days that utilize strength training.

Thanks everyone!

Nicole

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3/5/13 7:20 A

I think it's great that you did two of the workouts in one day! Right on!

I definitely lose my balance too--you're not alone in that.

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3/4/13 7:48 P

I don't know what it is, but there are days when I have no balance whatsoever when doing workouts. Tonight I did the bodyweight burn and sizzle and sculpt...i was all over the place. Kept at it, but was getting frustrated at times.

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2/26/13 11:17 A

How much do the weights weigh that the ladies are using in Total Body Sculpting? I'm using 10lb weights at the moment and was surprised to find them a bit heavy for me.

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2/16/13 7:46 P

I just bought the TBS video and am anxious to get started tomorrow - Sunday. New week, new goals.

I'd like to know if the TBS can be used in conjunction with gym workouts. I currently do 30 minutes on the treadmill and 20-30 minutes on the rowing machine 3 times a week. I just started doing 60 minutes of total body strength training 2-3 days a week. Can I still do the TBS workouts each day or is that too much?

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2/15/13 10:57 A

I just got the Total Body Sculpting Dvd yesterday and I can not wait to try it. I loved your 28 day boot camp!

My question is if I use the beginner calendar and say day one is body weight on total body can I also use Leslie Sansone the same day for cardio or do I not need this extra step?

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2/9/13 2:36 P

Hello Coach Nicole,
Do you think TBS can be combined with FIt Firm and fire up? I received this DVD and the bootcamp DVD as a gift but this is my second with using the spark DVD and I don't want to quit until the 21 day

Edited by: RAMACA at: 2/9/2013 (14:55)

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2/4/13 11:51 A

Thanks for the information.
I think you are really good at what you do. I would love to be able to do that someday as well.

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2/4/13 10:21 A

AURORA-
Yes, I am (among many other fitness certifications). My degree is in fitness/exercise (health promotion). I simply studied and sat for the exams for each of my certs. My PT cert is via ACE. Hope that answers your questions.

Nicole

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1/22/13 2:09 P

Nicole,

Are you a certified person trainer? If so, How did you go about getting certified?

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1/10/13 9:59 P

Thanks SO much for the information. I guess it's kinda like rubbing your belly and patting your head...hard at first but you'll get it sooner or later! I'm heading over to read that article. Your great, thank you!

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1/10/13 8:49 P

@NOLOOKINGBAK-
Love your username by the way!

I often cue on breathing during workouts because people, like you, have a lot of questions or even forget to breath sometimes. The important thing is to breathe--not when you inhale or exhale. You will NOT mess up your workout by breathing differently than instructed. The key is to just keep that oxygen flowing. Breathing with your movement can help you focus on your pace and everything, but it's far from essential. So rule #1: Just breathe however you want and make sure you're never holding your breath, especially when things get intense or tricky (a common habit). It's great that you are aware of it. Here's a very in-depth article I wrote for SP on the topic that will provide additional insight. www.sparkpeople.com/resource/fitness_artic
les.asp?id=1424. In terms of the yawning, I wouldn't worry too much about it. It could simply be because you are breathing in a slower, more relaxed manner during your cool down that triggers yawning. It happens to me a lot too.

I hope that helps!

Nicole

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1/10/13 7:24 P

I seem to be having an issue with proper breathing. I swear I breathe the exact opposite of how you cue proper breathing techniques. Then during the cool down periods I find myself yawning and yawning....I think I'm starving myself for oxygen! I get to feeling short of breath during exercise, not just "winded" because I'm working hard but actually gulping for air! Do you have any suggestions for practicing proper breathing? Is there a video or tutorial on it? I know it sounds crazy to have to learn how to breath properly but it's really tough for me!

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1/7/13 7:19 P

Thanks, Coach Nicole, for answering my questions as well as MISTYRITCHIE's questions. Both were very helpful. Now to decide which dvd to start with.

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1/7/13 10:24 A

@MISTYRITCHIE-
Tricky question. In my opinion, the calories burned #s provided by Fitbit are inflated. That's not to say I don't love the fitbit or tracking my steps/minutes with it (I do), but when it comes to weight loss, you have to be extra careful that you're not tricking yourself. That said, do NOT double track any add'l activity if you are pulling your fitbit calories burned in. My advice would actually be to delete that entry from your tracker each day and manually track your calories burned more accurately accounting for planned exercise/workouts only--and not daily walking (unless it lasts for >10 minutes at a time). This will give you more accurate #s for your weight loss. Let me know if you have questions about that.

@MTP717-
Wow, great that you have both DVDs! If you are just starting out, don't overdo it. I'd recommend sticking with just one DVD and then doing the other. If you follow either plan, you'll get a great, progressive workout that you can follow that includes adequate rest and recovery days from strength training. I don't have a plan that combines both; and I wouldn't recommend doing that on your own if you are just starting out since you need to account for muscle recovery days and that's kind of a lot of explain here just in this thread. So my recommendation would be to follow one DVD workout plan at a time, and then switch to the other/new one after you complete the first. I hope that helps! Good luck to you!
Hope that helps,

Coach Nicole

Edited by: COACH_NICOLE at: 1/7/2013 (10:26)

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1/5/13 4:16 P

I just purchased the Total Body Sculpting dvd. I also have the 28 Day Boot Camp dvd. Can you combine the workouts if you are just starting out? I haven't worked out consistently using a formal workout program dvd. Do you think I should start off with the 28 Day Boot Camp and then after the 28 days, move on to the Total Body Sculpting or can you combine both dvds? Do you have a workout schedule to combine both dvds like you do for each individual dvd? If so, that would be very, very helpful. Thanks!

Edited by: MTP717 at: 1/6/2013 (13:30)

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1/5/13 11:05 A

I have a question about logging fitbit steps and intentional exercise into the fitness tracker. I have my fitbit synced up to SP so it logs all my steps all day into the tracker BUT when I so intentional exercise such as circuit training, running or any other exercise do I log that into my fitness tracker as well or is that what you would call double dipping?

I have a certain formula I am going by to estimate how much weight per week I can lose and I need to have a 1900 calorie differential in my the fitness tracker every day but I dont know if its accurate or if I am over estimating when I put any other exercise I do into the fitness tracker in addition to my steps my fitbit logs.

The answer to this would be very helpful! and have a day

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12/31/12 10:03 A

SLSALKIL-
That workout is definitely heavy on the lunges--and it is not easy! It's hard to diagnose or predict what exactly is causing your pain, but definitely cut back or modify if you are experiencing pain--don't push through it. Slow down the series if you need to or even try modifying so that your lunges are a smaller range of motion (don't bend so deeply) and see if that helps. Make sure that your front knee doesn't come further forward than the ankle, too.

If you have knee problems in general, then lunges and squats can sometimes exacerbate them if you don't know the true cause. If you have problems on stairs sometimes, that's a pretty big red flag to me. You may want to go to the doctor to get things checked out to ensure there are no major underlying issues.

I am glad you enjoy the workouts! Give yourself the time, rest and modifications needed and just do your best. Turn the lunges into small "steps" when you need a break or need to prevent pain. You can do it--good luck and keep us posted!

Nicole

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12/28/12 7:39 P

I did the section with the body weight exercises. It was definitely a challenge for me, but the hardest part for me was that my knees started hurting and popping during the long lunging segment. I made sure my form was correct, but it just really hurt. I have problems with them sometimes on stairs, but never had this much trouble during a workout. Any suggestions on what I should try? I love your training style and your workouts!! Just need a little guidance on this one, I guess.

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11/30/12 5:22 P

Hi Sookie!
I am definitely NOT a shoulder expert, and that is a super tricky area, so do what you can based on what you know and how you feel. That said, the one arm push-ups are targeting the triceps mostly, so you could possibly try another triceps-related exercise if you'd like (one of your own that you know you can do) or if you just want a filler for that mat work, you could try (if it works for your shoulder: a side plank, regular push-ups (which also hit the triceps), or even a prone (lying on your stomach) exercise for the triceps where you lie face down arms at your sides, palms facing up and pulse the arms up and down as high as you can. That probably won't impact your shoulders, but you should still feel it in the triceps. Really focus on squeezing them.

Hope that helps!

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11/30/12 7:19 A

Hi Coach Nicole,

I am looking for a modification for the 1-arm push ups (one arm hugs the tummy while the other pushes up). I have an injury to my left shoulder. All the other exercises I could modify, but was not sure how to modify this one other than attempting it without pushing up on the arm. Thanks.

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11/16/12 8:33 A

If you have questions about the workouts or exercises, please post them here!

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