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This is my final workout with Richard Louis at Crunch on 83rd Street in NYC. I came in this day with lower back pain. As such, Richard primarily focused on core strength and hip/spine stability for this workout.

2 notes

Posted at 10:54pm
Tagged Richard Louis back workout core strength lunge push up exercise bosu stability

 


The Women’s Health Magazine “Are You Game?” event in New York City, 2011. Here I’m teaching “Ride For Your Life,” a charity cycling event.

95 notes

Posted at 12:09am
Tagged Women's Health health spin spinning cycling are you game?

 


Today we watch Richard Louis as he prepares for the 2011 NABBA Mr. Universe competition in London. Four weeks out from the show, Richard kills the entire back side of his body starting with back followed by hamstrings.

4 notes

Posted at 7:19pm
Tagged NABBA Richard Louis back workout bodybuilding exercise fit fitness hamstrings muscle weights workout

 


Intensify the Perfect 10 Workout

Some of you who have been using the Perfect 10 Workout are now looking for ways to add intensity to the program. Here are a few tips:

Each week switch up the workout by choosing one of the following variables:

- Aim to do extra rounds in the same amount of time. If you’ve been completing all 10 rounds in one hour, aim for 11 rounds. If you’ve been completing 4 rounds, aim for 5. The point is to get more done in the same amount of time.

- Do your regular number of rounds, but do 11 reps of each exercise instead of 10 (then the next time 12 reps. When you can do 12 reps in the same workout time, add weights as listed below).

- Hold one dumbell through each exercise where your hands are free.

- Hold two dumbbells through each exercise where your hands are free.

- Reverse the order of the exercises (start at the bottom of the workout and work to the top).

- Break up the jog. Start with a 0.5 mile warm up and do 0.2 miles between rounds of exercise.

- Incorporate sprints into the run.


Write me with your questions and feedback! I love to know what is and isn’t working for you.
amanda@myfavoriteworkout.com

 

Posted at 4:19pm

 


Amanda’s Perfect 10 Workout

10 minute mile warm up

10 push-ups

10 tricep dips

10 step ups (each leg)

10 stability ball back extensions

10 stability ball crunches

10 body squats

10 second rest

10 rounds

10 minute mile cool down

It’s all about proper form and speed. Keep your heart rate up by moving swiftly from exercise to exercise; however, don’t compromise form for speed. The key is swiftly AND safely. Quality, mindful movement with solid breathing.

Write me for equipment free modifications to make this a home workout. I can also tell you ways to make each exercise easier or harder! amanda@myfavoriteworkout.com

 
11 notes

Posted at 3:25pm
Tagged workout calorie burning full body workout fitness exercise home workout

 


Some Words I Found Inspirational…

Risk more than others think is safe.

Dream more than others think is practical.

Care more than others think is wise.

Desire more than others think is possible…

And the universe is yours.

 
1 note

Posted at 3:11pm
Tagged inspiration

 


Women's Health Magazine: Come Ride With Me!

Come Ride For Your Life with me tomorrow at Women’s Health Magazine “Are You Game” event in New York City. My ride takes off at 1015am - be there!!

Posted at 9:11pm

 


Life lesson I learned from running:

When it gets tough, get out of your head and into your breath. Put one foot in front of the other. Just GO.

 
2 notes

Posted at 11:33am
Tagged running fitness inspiration

 


My Stroller Boot Camp!

Hey NYC Mommies!! Come get in the best shape of your life at my Stroller Boot Camp in Battery Park. I’ve created a specialized program to reshape and strengthen your new mom body, which includes quality time with your baby! Follow the link and check it out.

6 notes

Posted at 7:14pm
Tagged boot camp stroller weight loss baby fitness

 


Today we watch Richard Louis’ delt and tricep workout in preparation for the 2011 Mr. Universe competition. Richard divides his workout in two, focusing first on delts then triceps. Richard begins his workout with his rear delts, as these muscles are often the weakest. 

Song: “Satisfaction” by J Rae

1 note

Posted at 1:31pm
Tagged mr. universe Mr. USA competition Richard Louis workout exercise delts triceps shoulder workout strength bodybuilding

 


My clients often ask about healthy snacks they can eat on the go. I’ve created my own speedy snack that hits the spot every time and packs a nutritional punch.

(Note: if you have an allergy to any of the ingredients below - don’t make these!)

You’ll need:

- 1 cup plain oatmeal (1 minute or 5 minute oats)

- 1 cup egg whites

- 1/2 - 3/4 cup berries (I use frozen mixed berries and/or fresh blueberries, cherries, strawberries, etc.)

- Cinnamon (to taste, you can use another spice if you prefer)

What you do:

- Preheat oven to 375 degrees (honestly, I use a different heat every time. Sometimes it’s 350, sometimes it’s 400, but you get the idea)

- Spray a square glass baking dish with Pam (size: 8x8x2.25) 

- Mix all ingredients in a mixing bowl and then pour into the baking dish

- Bake for 30-35 minutes

- Let the dish cool (but not too long - it will stick to the pan), then cut it into 9 squares

- You’re done!

I pack a few in a ziplock bag and leave them in my work fridge and home fridge for a fast, nutritious snack. With a good balance of lean protein and complex carbohydrates, you can have this snack pre or post workout or in between meals!

5 notes

Posted at 5:56pm
Tagged oatmeal snack diet nurtition berries egg whites healthy food

 


My Upcoming Crunch Classes:

Sunday 8/21:

The Ride - 83rd Street - 500pm

Diesel - 83rd Street - 600pm

Tuesday 8/23:

Celebrity Body - 83rd Street - 1030am

Thursday 8/25:

The Ride - 83rd Street - 615pm

Friday 8/26:

The Ride - Lafayette - 1115am

Ultimate Conditioning - 59th Street - 645pm

Monday 8/29:

The Ride - 38th Street - 1230pm

Tuesday 8/30:

Cardio Sculpt - Union Square - 1215pm

The Ride - Union Square - 115pm

Wednesday 8/31:

Chisel - 59th Street - 615pm

The Ride - Kips Bay - 730pm

Diesel - Kips Bay - 815pm

Thursday 9/1:

The Ride - Union Square - 1215

Friday 9/2:

The Ride - Lafayette - 1115am

Ultimate Conditioning - 59th Street - 645pm

Sunday 9/4:

The Ride - 83rd Street - 500pm

Diesel - 83rd Street - 600pm

 

Posted at 10:10pm
Tagged Fitness Classes

 


Today we watch Richard Louis’ bicep and tricep workout in preparation for the 2011 Mr. Universe competition. Richard divides his workout in two, focusing first on biceps then triceps. Richard completes multiple sets of bicep curls and tricep extensions using a combination of dumbbells, barbells and machines. By varying hand position and weight, Richard maintains a high intensity level throughout his workout.

Song: “In for the Kill” by La Roux


4 notes

Posted at 10:11am
Tagged mr. universe Mr. USA biceps triceps competition Richard Louis workout exercise dumbbells barbell

 


My Crunch Classes this Week:

Sunday July 24th

Ultimate Conditioning 10am Christopher St.

Bendable Body 11am Christopher St.

The Ride 5pm 83rd st

Diesel 6pm 83rd st

Monday July 25th

Ride 1230pm 38th St

Tuesday July 26th

Celebrity Body 1030am 83rd

Cardio Sculpt 1215pm Union Sq

The Ride 115pm Union Sq

Thursday July 28th

The Ride 1215pm Union Sq

 

Posted at 5:01am

 


Come check out this boot camp in NYC! I'm teaching soon!

Posted at 10:57pm