Monika Tarkowska-Carter - Personal Trainer and Holistic Lifestyle Coach
Certainly if this trend is going to grow, it will be at least partially due to the work of Los Angeles Personal Trainer, Monika Tarkowska-Carter, CPT, LWMC, HLC 2.
Monika is a professional trainer, lifestyle and nutrition coach who meets her clients for workouts and consultations at the venerable Joe's Gym or her office in Brentwood. However, in addition to her already busy schedule, she has managed to produce dozens of YouTube videos covering a lot that she teaches her personal training clients.
Monika explains her passion: "Of course most people who want to lose weight, get fit and healthy, and live longer and healthier will be more likely to achieve those goals if they have a personal coach. But, not everyone is within driving distance of Joe's Gym or can afford this luxury "she laughs. "Through providing these videos, I'm hoping that thousands will be able to get the information and direction they need to succeed in their fitness goals."
The newest series of videos is called the Ultimate Fat Blaster Series. Amazingly, this series contains six circuits of eight exercises each, or 48 total exercises. Each one is designed to give the viewer a serious and very balanced set of exercises that will work the whole body. In each circuit, there is an instructional video and a video with Monika doing the entire circuit. With the second video you can do the workout with her as an excellent training tool.
According to Monika: "This 20-40 minute circuit will give you a great fat-burning full body workout, addressing most of the muscle groups. It is great for toning and shaping, as well as overall muscle conditioning."
A few notes from Monika regarding preparation. "Make sure that you have good balance before attempting the circuits as balance is used to a great degree in a lot of the exercises shown. This video is designed for advanced and experienced exercisers only. Please, make sure that you watch all the instructions carefully before attempting the following video - The Workout. And please, always do a 5-10 minute warm-up before any exercise."
Depending on your time availability and level of muscular strength and endurance, it is recommended that you try to do 2-3 full circuits. Each circuit should take about 10-13 minutes. If you’re just starting, rest for 30 seconds between the first 4 exercises, and then 60-90 seconds between the 4th and 5th, then go back to a 30-second rest for the remainder of the workout. If you find that your level of fitness and conditioning allows you to move faster through the whole routine, then take only 10-15 seconds of rest between the exercises, and a slightly longer rest (30-60 seconds) in the middle of the workout.
All exercises are done in sets of 12 repetitions, using moderate weights that are still challenging, but that will also allow you to perform full range of motion and complicated multi-joint movements. You will have to figure out yourself what amount of weight you feel most comfortable with that will allow you to finish the whole set with good form.
Make sure that you get enough recovery between sessions. Most of the exercises in these videos are very strenuous and demanding and you will need a minimum of 48 hours recovery time. For many people a schedule of 2 days of rest afterwards is a better option to avoid overtraining.
The exercises themselves are performed slowly, which is harder, not easier. But you are progressing from one exercise to the next with minimum rest, so the overall pace of the workout is pretty fast.
"Don't let the looks fool you," warns Monika. "If you do the exercises correctly and with a full range of motion, you can get very sore from this workout. Be smart about progression, and don't start with 3 full circuits, as you won't be able to move the following day. Always make sure you can do the simpler version of all exercises correctly and without any strain before progressing to more difficult variations."
Monika concludes with this advice: "I would highly recommend a good post-workout recovery meal, which should have good quality protein and carbohydrates and a small amount of fat. It could be just a regular meal, or a protein shake. To get protein shake ideas and recipes, please refer to my earlier articles:
www.fitness-
And, please, always consult a physician before beginning any exercise program.”
Photo:
http://www.prlog.org/
