ByKietty

11/08/2020

FAQ question of the week: 🧐

How can I overcome getting tired running on a treadmill while improving my cardio health? 🏃🏽‍♀️♥️

The answer is don’t torture yourself. 😌Ditch the running on the treadmill if it no longer motivates you.

“Cardio” is probably the first thing you’ve heard when you start any training program. We know cardiovascular training is an essential part of any workout program, whether you want to build endurance or lose weight.

The most common myth around cardiovascular exercises is that they have to involve a steady-state form of exercises like running or biking, or else it’s not considered as cardio training. Getting deeper understanding of cardio training and learning different target heart rate zones may help you navigate your cardio exercises options and reach your workout goal.

Cardio is any rhythmic activities that raise your heart rate to the Target Heart Rate, which is based on your fitness level and age. The heart rate zone can be used to determine your heart rate and intensity level you need to maintain in order to burn calories and fat.

Try these fun and easy cardio exercises alternatives to running on the treadmill.

✅ Jumping Rope
(60 secs)

Rest 30 secs

✅ Battle Rope Power Slam (60 secs)

OR

✅ Battle Rope Jumping Jack
(60 secs)

Rest 30 secs

✅ Burpee 😉
(45 secs)

Rest 30 secs

✅ TRX Squat Jump to Back Lunge (45 secs)

Rest 30 secs

✅ Partner Drill Dynamax Ball Toss
(60 secs)

Rest 30 secs

Complete these exercises 4 rounds at your maximum effort. ⚡️💪🏾

19/07/2020

This is ✨32✨

T h i r t y t w o came faster than my electricity bill statement. 🤣⚡️ unlike any other birthdays in the past years, the social distancing has got me thinking about the experience that has shaped me to be the person I am today. There’s so much to learn and explore, but I want to celebrate with a list of lessons I’ve learned throughout the years.

🌟 Kindness above everything. ☝🏽 No matter how educated, interesting, or how wealthy a person is. How you treat people is ultimately who you are. “In a world where you can be anything, be kind”.
🌟Be extremely grateful for what you have. Before the pandemic took place, I always thought what more can I have, what more can I be. I learned that sometime you don’t have control or you can’t change for what happened in the past. Appreciate what you have.
🌟Be flexible with your mind; not just your body. As a fitness instructor, I’ve observed so many students worked so hard to achieve their goals, but often time they also lacks the enthusiasm to learn or even try new things.
🌟Have friends of all backgrounds, ages, and genders. I have friends in their teens, and friends in their 60s. You’ll be more well rounded. I’ve learn something new from every single person I didn’t know about. They all made me realized there’s so much to see in this world.
🌟Follow your passions. This may sound cliche. But think about 30 years from now, will you be happy working in the job that you’re in now ? Following your passions to me is investing in time and energy into something long term you want to see to fruition.

03/06/2020

I chose to use my platform to speak up today because, from that experience as a 15-year-old, I learned that fear fades away when you earn trust from others. I implore you to stand against the racial injustice that is constantly tearing down our moral values. It’s time we stand up for our black brothers and sisters. Black lives matter, and anti-black-racism movements are beyond what you’re seeing. It’s the global movement to fight this racialized capitalism and racial injustice that the black community is living through everyday.
Link with resources in my bio.
Read, educate and take actions. ☝🏽☝🏽☝🏽 @ Black Lives Matter

29/05/2020

to the best shape I’ve been in before the pandemic hit. Who’s feeling it with me? 😭😂

Set aside my flashback— I was itching to bring a new topic on the spotlight today: Easing back into the gym without risking injuries.

I reached out to my good friend who’s my running coach and happens to be one of top notch trainers at EXOS and Google Inc. One of the top concerns that we spoke about was injury.

We are all excited to get back under that barbell; myself included. If you were an avid lifter or you haven’t been using stout weights and reps in the past 2 ½ months you better plan ahead of time before jumping back into it.

I came up with 5 gym hacks to help you set yourself up for success. Before getting to them, let’s dig into the muscle adaptations.

When most people pick up dumbbells or first start training again, they often fail to consider what type of goals they are seeking. This can result in a loss of what muscle adaptation you’re looking for. The 4 main types of muscles adaptions are strength, power, muscular endurance, and hypertrophy.

Now this is where you start to rethink your goals and what choice of training fits best with your post-quarantine daily activities.

I currently focus on strength and power training. My daily activities as a fitness instructor and running buff helps me develop muscular endurance.
By the end of my last session, I might have already been on my 50th+ squat. Yes, the peach 🍑 will not be saggy when I turn 50 years old, but the repetition can cause undue stress on joints and potential muscle imbalances.

Once I assessed these goals, I wrote out my weekly training plan off of these 5 tips to get back to the gym workouts while minimizing my risk of injury.

1. Proper Warmup: Warm up is so critical for performance and injury prevention. Most people tend to neglect this key principle. Your warm up should entirely depend on your exercises for that day. E.g. if you have a lower body pull day with a glute dominant emphasis, Performing glutei activation movements such as resistance band clam shell, bridges, hip opening stretches, and so on can help minimize impact on your lower back.
2. F**T: Frequency Intensity, Time and Type of Exercise. Starting with low frequency 2x-3x/ week and gradually increasing to 4x-6x/week. Similarly, apply it with intensity levels. For beginners, you could start with high rep/low intensity and progressively build to lower rep/higher intensity over time.
3. Simple movements first
4. Progress from simple to complex movements
5. Recovery

Now that we are post-quarantine, what are your goals and what kind of training fit best with your daily activities ?

Stronger Together,

- Keitty Pichaiyut

31/03/2020

I am alive and I am going live this week with

The first session is tomorrow!!Join me at 12:00 PM PST on Zoom for 🔥 Yoga Sculpt, before you finish the whole box of Oreo for lunch. 🤣😭

Link in the bio ☝🏽for registration.

Come get sculpty with me this week:

Zoom Live PST
T 3/31 @ 12:00PM Yoga Sculpt
W 4/1 @ 11:00PM Yoga Sculpt
W @ 4/1 @ 3:00PM Power Yoga
————
Live on Instagram thru

Th 4/2 @ 11:00 AM Yoga Sculpt

Th 4/2 @ 1:00 PM Barre

31/03/2020

Hi Guys--I am alive and I'm going live tomorrow with Nevada Strong. Join me at 12:00 PST tomorrow on Zoom, before you finish the whole box of Oreo for lunch.
Please click on the link below to register. Hope to see you all there.

YOGA SCULPT is a high-intensity, high-energy workout. It molds a traditional Vinyasa flow class with resistance training to tone and sculpt every major muscle group. This class uses free weights and will push your strength and flexibility to the next level. 50 minutes Level of Intensity: Medium to H...

12/04/2019

Yale and Oxford researchers say exercise is more important to your mental health than your economic status.