ELIZABETH ANDERSON FITNESS, LLC

Elizabeth Anderson is a certified sports nutritionist, fitness model,  mother of 4, and owner of Elizabeth Anderson Fitness, LLC.   Elizabeth is on a mission to empower people all over the world to take charge of their lives and release the weight that is holding them hostage.  She is known for her "tough love" style of coaching and let's her clients know that once they make the DECISION to work with her, their is no option to quit or give up, only succeed.  With her unique approach of addressing mind, body, and spirit during the process of weight release, lasting lifestyle changes are achieved.  Elizabeth lives by the mantra every day - "I am my most beautiful self right now.....and so are you", now let's get to work!

  

Shapely Shoulders

* Side Lateral Raises       1 x 25, 1 x 20, 1 x 15, 1 x 10
* Upright Rows               4 x 20
* Front Laterals               1 x 25, 1 x 20, 1 x 15, 1 x 10
* Shrugs                          4 x 20

RAGE "Boot Camp"!!!

New Boot Camp class starts 9-13-10....... Are you all ready?

No need to sign up before class, if you haven't already done it, just show up ready to workout at your desired class time.

Rage is located 1560 N Trinnaman Ave (just one block west of State Street). We are in a warehouse building and we are the last warehouse towards the back of the parking lot. Call if you get lost or need directions at 801-358-2089. 

Class times to pick from are - 5:30am, 7:30am, 5:00pm, and 9:00pm.

When you come in we will have you sign a waiver, pay (if you haven't already), and give you a folder you can be reading through while we then take each one of your measurements. Then be ready to sweat! This is your first day to a new you! Congratulations!!!

Beautiful Biceps

* Barbell Curls                 1 x 25, 1 x 20, 1 x 15, 1 x 10
* Hammer Curls               4 x 20
* Inclined Curls                3 x Failure
* Concentration Curls      3 x 15

Broad Back

* ~ Inclined Rows / Reverse Flies         1 x 25, 1 x 20, 1 x 15, 1 x 10
* ~ Lat Pulls / Reverse Grip Lat Pulls    1 x 25, 1 x 20, 1 x 15, 1 x 10 
* Seated Rows                                      3 x 20
* Lat Push Downs                                 1 x Failure

~ Super Sets

Treacherous Triceps

*~ Tri Pushdowns / Seated Dips    1 x 30, 1 x 20, 1 x 15, 1 x 10
* Lying Tri Extensions                    4 x 20
* Overhead Tri Extensions             3 x 15
* Kickbacks                                   3 x Failure

Chiseled Chest

* ~ Inclined Press / Inclined Chest Flies  1 x 25, 1 x 15, 1 x 12, 1 x 8
* ~ Bench Press / Chest Flies                  1 x 25, 1 x 15, 1 x 12, 1 x 8
* Dips                                                     4 x 25
* Push Ups                                              3 x Failure

~ Super Set

Belly FAT???

Belly fat is a major concern for both men and women, "How do I loose it?" is the big question. Whether it be from over eating, having babies, stress, or lack of exercise you can get a flat tummy again. No, I'm not saying that all the extra skin or the stretch marks are going to disappear but I am saying that with a lot of blood, sweat and tears all of you can have nice abs (ok - maybe not blood).


Abs are the direct result of the foods you eat...yes some people have the "love handle"gene but that means you have to work a little harder at your nutrition. If flat, nicely sculpted abs are what you are going for, the kind of carbs going into your body must be complex and in moderation. Your breads, pastas and starchy carbs are definitely not friendly to your mid-section. These carbs, complex or not, must be cut out early in the day, and must be limited. Although we need carbs for energy, you have to look at which point in your day you would most benefit from those carbs. Early in the morning to give you that boost for your day and before a hard workout are when your carbs are most beneficial. VEGGIES, VEGGIES, VEGGIES, these are the "six pack" friendly carbs!!!

After your diet is in line and your body becomes a fat burning machine, which it will be very soon, then you must look at your cardio. All the crunches, sit-ups, and leg lifts in the world are not going to flatten out that stomach if there is a layer or fat over the top of those muscles. Cardio will burn the fat off and aid in your nutrition program. Cardio of any kind is great...mixing up the cardio and using core movements in your cardio regiment are the keys. Boot camp is the perfect place to find these type of exercises. If done properly all the movements done at boot camp are core movements and heaven only knows that its a killer cadio session. Focus on keeping those abs tight, belly buttons sucked in, and breathing as slow and deep as possible. Other ab engaging cardio would include running, in-line skating, hiking, rowing, and swimming. There are so many great kinds of cardio, I can't list them all.
We all want great abs!!!! And the key to getting them is nutrition and cardio. Bottom line. Keep up the hard work and it will pay off. Keep those boot camp rules in your head and your goal of that nice flat mid section in your mind at all times and you will get what you want. You will be driven to pick out the right foods and be more motivated when it come to your cardio session!!
 
*Taken from Camille's Blog - she is a trainer here at RAGE and can help you get where you want to be!

Re-Sculpt Your Body

As the contest has started I've many strategies for winning!! They are all good ideas, and some are a great ideas. But I am hear to tell you 12 weeks is a long time. Don't over train to early, in fact don't over train at all. Towards the end some drastic measures can be taken (for a short time) if your time allows, but remember you can only go up to get more results. For example, if you start at 2 hrs of cardio a day the next step it 2.5 hrs and then 3 hrs....I don't know about you but this doesn't sound fun and honestly who has that kind of time. Pace your self. Nutrition, exercise and REST all have their place.

There are two types of training in order to re-sculpt our physique:
Anaerobic work (i.e. weight training.) is the number 1 way to re-sculpt your body. (No ladies, weight training won't make you muscle bound as you girls do not produce enough testosterone to allow for such a thing to happen.) Why is weight training so important?
Weight training is far superior to any other type of exercise because it increases your metabolism (which in turn helps you burn fat) and gives shape to your body.

Aerobic work (i.e. walking, running, conditioning) in your Fat Burning Zone (which is (220 - Age) * .75 = Fat Burning Heart Rate) is a good way to accelerate the fat burning process, as long as it is not overdone, and as long as it is only used in addition to a good weight-training program. Aerobics should never be used as a substitute for weight training.

Calculate Your Heart Rate!(The Easy Way)
To determine your Maximum HR, use the calculators below. The simple formula: Take 220 and minus your age which is accurate to approximately +15 BPM. You then take that number and multiply it by .75 - .85, which will give you your percentages of 75% -- 85% of your Max. HR.
This is the Target Range or Zone that you want to stay in when doing any type of cardiovascular (aerobic) activity. When in this range your body is getting an optimum workout with maximum benefit, and it stays in a Fat Burning mode.

Keep in mind that interval training and steady state aerobic activity are both great ways to go, just mix it up. Interval training is when you take your HR to its max and then bring it down and raise it again. Steady State Aerobics is when you get to your target HR rate and hold there for the duration of your workout.

HAVE FUN and DON'T over train...it will lead to slower over all progress and could result in injury.

Need An Energy Boost??

Who doesn't need to re-charge every now and again?? Quick and easy ways to boost your energy levels:


STRETCH OUT. Fresh oxygen to your muscles, along with added blood flow may help you during that after noon slump. Take a deep breath, raise your arms above your head, exhale while bending forward and reaching for your toes. Inhale as you rise up again. Repeat and few times and your on your way again.


Get JUICED. Veggie juice is rich in vitamins and minerals. Thiamine (vitamin) aids in the conversion of carbs to energy and potassium help nerve impulses send your body a wake up call.


Pump IRON. Although exercise will help, that not what we are talking about here. Low energy may be a direct of low iron in your blood. Iron minerals help your blood absorb oxygen. Red meat in not the only way to get a boost; foods rich in vitamin C help maximize absorption. Think, seafood, whole grains, dark green veggies, coupled with fruits and berries.


CHANGE YOUR BULB. In-door lighting lacks blue light. Blue light stimulates your brain. Try opening your blinds or getting outside for a few minutes each day. The blue light rays come directly for the sunshine its self.


USE YOUR NOSE. Although coffee and tea can give you a quick boost, you will eventual crash. Just the aroma of roasted coffee beans activates brain activity. Try switching your brew for a smelling jar.


GET WATERED DOWN. Try Switching your afternoon caffeine or chocolate fix for a nice tall glass of cold water. Try stopping for just a few minutes and sitting down with a cold drink, it will actually give you the kick you need.


GIVE UP THE PILL. A good nights sleep can't be bought. Popping a pill to get some extra sleep may leave you feeling more drowsy the next morning - which seem counter productive. Before going to sleep try to wind down. Sip a warm drink, read a book, or just relax before head off to bed.