Category Archives: group training

Zumba Versus Tabata

There are two names going around the exercise world these days, Zumba and Tabata. Both of them can give you results, though they seem in some ways, opposite poles of the fitness spectrum, cold screaming intensity from Japan versus warm Caribbean dancing, they actually work your body in some of the same ways.

Which one is for you will depend more on your goals and on your personality than anything else. Of course, you can always do both. Do Tabata three days a week and Zumba two days a week, or the other way around. They’re so extremely different they make for a good change off routine.

Zumba will take you at least an hour, and to have the full fun effect, you’ll need to enroll in a Zumba class or dance party, as some call it. You’ll get to mix it up with people of all ages, physical shape, and backgrounds, and even learn a variety of aerobic dance moves that put to catchy Caribbean music, will give you a workout before you’re even aware you’re working.

At the same time, if you do really put yourself out there, you’ll have no problem working up a sweat during your Zumba session and at the same time burn lots and lots of calories.

Tabata workouts can be done in classes at the gym or at home with no equipment, other than a stopwatch. Tabata is an extremely high intensity physical training program. You bring yourself to your own personal ultimate level of exertion for twenty seconds, let it drop for ten seconds, and bring it back up for another twenty eight times over.

A Tabata routine only takes four minutes total. Keep in mind, though, Tabata routine can be much harder than a Zumba session just because of that absolute maximum intensity that is required. You have to push yourself, really push yourself, for it to be a true Tabata.

If you can really push yourself to your limits and you can be disciplined enough to do your Tabata routine daily, or four times a week, research has shown that Tabata style high intensity interval training can give decidedly better results than even an hour steady-state training program like Zumba.

However, that doesn’t mean you should write your Zumba off. The plus side of Zumba is the motivation it offers. It’s not hard to make yourself do; you may even be looking forward to your Zumba dance sessions all day. Tabata, on the other hand, requires motivation from within.

So if you have a hard time pushing yourself to do exercise at all, signing up for that Zumba dance session is a really good idea and an important step toward a healthier future. If you’re the sort who can beat your body into doing almost anything, and if you’re serious about being as fit as you can be, try Tabata.

It’s four minutes, after all. How bad can four minutes be?

As you’re lying on the ground dying after your routine is over, you’ll have the satisfaction of knowing you did it and you trained like a world class Olympic champion.

Incorporating Zumba With Tabata

On the flip side, why should you choose? You don’t have to. Tabata is only recommended to be done 3 or 4 times a week max. So you can easily do Zumba on the other days. This will make sure that you have the optimal amount of exercise and that you are not doing a very intensive workout every single day.

So go for it! All you have to lose is fat, and the risk of heart disease!


Consider These Ideas The Next Time You Try To Lose Weight


Happy Tabata Tuesday!

As you know by now, the tabata protocol is a solid and efficient way to shed unwanted weight. I have a special post to excite and inspire you today!

Shedding pounds and health aren’t always tied together. The creation of muscle increases the density of weight within an individual and can even cause a person to gain weight, given that they are building more muscle than they are burning fat. It’s important to learn the ways to lose weight correctly; losing muscle can be very harmful in its own right. Learn the tips and tricks to lose weight without losing muscle in this article.

An important part of proper weight loss is to eat at least three times per day. Skipping meals only lowers your metabolism and therefore causes you to gain weight, or lose it more slowly. Make sure that you eat a healthy breakfast  in the morning and then another meal with a solid snack for the day.

In an effective weight-loss exercise routine, it can be very helpful to schedule your workouts as early in the day as you can. Exercising first thing in the morning provides you with increased energy levels throughout the day. It also helps your mood, because all day long you can be proud of the fact that you already got your workout done.

Ignore what your scale says. A lot of people find themselves easily discouraged when their scale does not indicate that they are making immediate progress. If you are exercising and dieting properly, just ignore the scale entirely. Keep up what you are doing. It might take a little while, but eventually you will begin to see results.

When you arrive at work, park your car as far away from the entrance door as possible. The calories burned by this extra walking every work day can really add up and help you lose weight faster. If you use public transport, get off the train or bus a stop before your destination and walk the extra distance.

Reduce the amount of carbohydrates that you eat throughout the day. Also do not eat any carbohydrates late in the afternoon or in the evening. You can increase the amount of good fat and protein that you eat to compensate for your lost calories when you cut out the carbohydrates.

Get rid of clothes that do not fit you anymore. Motivate yourself to keep the weight off by only buying clothes that fit your body now. Remove any clothes that are now too large for you from your wardrobe. You can donate them to charity or sell them for a tidy sum.

A key tip for anyone embarking on a weight loss program is to shift focus away from the number on the scale. Weighing oneself on a daily basis can seriously undermine weight loss efforts, because the normal fluctuations that will surely register on the scale can have a devastating impact on motivation and morale. A better strategy is concentrate on positive changes in body shape and muscle tone, rather than on actual weight in pounds.

Eliminate soda to lose weight. You would probably be shocked to know how many calories a day you are getting just from your sugared sodas. If you trade one super-sized soda for a no-calorie water instead, you can cut 400-500 calories. Multiply that over several drinks a month, or a week, and you can see how quickly that adds up.

Avoiding obvious anorexic behavior sounds easy but can easily tempt the amateur exerciser with its surprising results. Making sure to perform weighing tests with regularity and eliminating other factors can help regulate this behavior. Additionally, solid knowledge and application of the many other details listed in this article can help an individual realize their true progress into getting their goal body.

Take these tips and convert them into a winning strategy! Talk to you again soon!

Yours In Success,

Jeremy LaRochester

Best Pre And Post Workout Fuel For The Intense Tabata Intervals

So how do you prepare and recover?

Having masses of energy before, during and after a Tabata workout can be hard. You need to find foods that give you different types of fuel to suit the situation.

Pre Workout Fuel

As you may already know, Tabata style workouts are extremely quick and intense. They are over within a matter of minutes.

This means that before working out you need to find something that’s quick and easy to consume which provides forms of “fast release” energy. With this type of energy, your body will be able to use it almost instantly hence helping you power through the workout ahead.

What to Avoid:

You may have heard of preworkout energy drinks. Although there is a time and place for these products, they are not recommended.

This is due to the sometimes dangerously high caffeine content as well as some extremely high amount of sugars packed into these energy drinks. Thinking of drinking a sugar free energy drink?

You may want to think again as even more chemicals and artificial sweeteners are added to these products which are known to, over time, lead to health problems.

Energy drinks and pre-workout products can also become addictive and after using these supplements before every single session you may start to rely on these to get through a workout.

When for any reason you don’t have access to one or want to stop consuming them, it can leave you feeling low throughout the day with withdrawal symptoms let alone having not enough motivation for the gym.

What To Choose:

You have a range of choices when it comes to getting in some quality sources of fast release carbs / energy.

Egg Yolk:

If your Tabata workout in the morning a fantastic example of a breakfast could include some egg yolks. These are rich in B-vitamins which convert food into the energy we need. They also contain vitamin D to maintain strong and healthy bones.

Furthermore, they are also a great source of protein which is essential for the day to help you reach your daily intake of protein.

With this you could include some other items for slow releasing carbs / energy throughout the day or a healthy choice of cereal.

Pumpkin Seeds:

A handful of raw pepitas or dry roasted pumpkin seeds can give you a natural jolt to power through a workout. Pumpkin seeds are a good source of protein, healthy fats and fiber, keeping you feeling full and energized longer.

Fresh Pressed Veggie Juice:

But what should I drink? Green Juice. Whip out the juicer, grab some kale, romaine lettuce, couple stalks of celery, a pinch of ginger, 1/2 of lemon and lime and about 3 medium sized carrots. Fresh juice will not only naturally hydrate the cells in the body, it will also carry micronutrients to aide in increasing the effeciency of the lymphatic, digestive and metabolic systems to name a few. Within moments of drinking this fresh juice, you can feel the body responding because absorption is immediate, thus allowing the elimination of toxins from the blood and creating a more alkaline state within the body.

One of the most important determinants of your energy levels is hydration. Dehydration kicks in much sooner and harder than starvation. Water is responsible for transporting all nutrients in the blood that we use for energy as well as getting rid of waste build-up that leads to fatigue.

Without enough water, we cannot metabolize the food we eat into fuel and ultimately cease to function properly. Always drink plenty of water throughout the day, especially before and during workouts.

Post Workout Fuel

Post work-out fuel is a little easier. You may feel hungry and in need of a full on meal depending on the time of day. If this is the case, make sure to get a healthy, balanced meal consisting of your protein, carbs and fats.

If you’re looking for some slow release energy / carbs try:

Whole Grain Cereal:

Whole grain cereal is a fantastic source of Fiber and can slow the release of glucose into the bloodstream which leads to more consistent energy levels throughout the day and post workout. Organic Oats (Oatmeal) is an ideal fix as well as an awesome fiber source.

Just a few more ideas to incorporate into your eating strategies to help your fitness and lifestyle progression.

Thanks for reading,

Jeremy LaRochester

Tabata For Fat Burning: The Anaerobic And EPOC Effects

Tired of being overweight? Sick of not being able to wear the clothes you want to wear?  Ready to change? One good way to burn fat and build lean muscle is by using the 4 minute Tabata Workout.

The Tabata Game Plan:

You’re going to do twenty seconds—yes, I said twenty seconds—of really, really, really intense aerobic exercise. Then you’re going to stop and do nothing at all for all of ten seconds.

Then you’re going to do your exercising again, and keep it ramped up to the ultimate level—for all of twenty seconds. Then you get ten seconds to get back to feeling like a human again. And then you’ll be doing that maximum intensity stuff again, for twenty more seconds, and when the timer gets off, you catch your breath—for exactly ten.

Keep on with this rhythm, until you’ve done 8 rounds of twenty-second bursts of fat torching radically intense exercise.

Creating The Anaerobic State

In the past, fitness experts have advocated the “fat burning zone,” which, basically equates to 1 hour of steady cardio, such as, that on a treadmill or exercise bike.

This slow methodical cardio process had become old news since science has shown that intense work intervals followed by short rest periods is what facilitates what is known as the anaerobic state, and this exact state is what allows for the most fat burning.

Anaerobic literally means “without oxygen,” where you will be gasping for breath, and often feel like you are unable to catch your breath. This is the ideal zone for fat burning, increasing endurance and stamina and strength training for the muscles. In the Anaerobic state the body begins to use carbs for energy instead of fat.

HIIT (High Intensity Interval Training) is one of the most well-known and widely used protocols to create this anaerobic state, though, Kettlebell training does it as well. But, Tabata really takes it up a few notches and includes some of the most gut wrenching, breath catching moves with the shortest workout time that results in maximum fat loss, extreme metabolism boost and consequent calorie burning for hours after the workout is over. If you desire to multiply the results, using kettlebells is an awesome way to accomplish this.

EPOC And Metabolism

The practice of alternating short recovery periods with maximum effort allows the body to push itself beyond its perceived threshold, and that initiates a chemical response and neuro-endocrine reaction.

Elevating the metabolic rate is the key to burning body fat! Contrary to what so many people focus on, the goal is not so much the calories or fat burned during the workout, but, what is burned continuously after the workout.

And the only way to use carbs as energy during the workout is with intense intervals that raise the resting metabolic rate. During very intense bursts the heart rate soars and as you struggle and gasp for air you will naturally react by taking in more oxygen in the rest periods and this extra oxygen is what will raise the metabolic rate. This process is known as excess post-exercise oxygen consumption (EPOC).

Tabata is the fastest and shortest workout option to create EPOC, and the anaerobic state, which, is so effective at torching body fat.

Choosing The Right Moves For Tabata

What exercise you choose to do will depend on your personal physical state and what you’re comfortable with. The type of exercise you do for a Tabata session has to be one that you are very familiar with, and very good at.

Still, if you’re not good at any exercise, don’t worry. You can teach yourself anything. What you’ll have to do is to do some mock-up Tabata sessions at a more normal level, just to get yourself used to the way it works.

Form is very important in body weight exercises, and if you start by trying to go fast, or aim for too much intensity outside of your fitness level, you’ll lose out in form and the exercise will be of little value.


One good exercise to use with the Tabata protocol is burpees—they’ll give you a full-body workout with no extra equipment.

  1. You start out standing straight and tall, hands stretched over your head.
  1. Then get down into a squat, hands down on the floor, and from there go into a plank.
  1. Go down all the way, like the lower side of a push up; push yourself up, then jump back up to the squatting position and back up to standing.
  1. Then one quick jump up, and you’re ready to begin again.

If you haven’t done burpees before, or it’s been a long time since you’ve done them, start by just doing four or five of them slowly, keeping good form. Tomorrow do ten, and the day after that, fifteen.

When you feel comfortable with the rhythm of this exercise and can do it pretty fluently you’re ready to incorporate it in an all-fire intense Tabata workout.

There are many other moves that can be done, some of which are simpler, and some are more completed. Even jumping jacks and sit ups can work in Tabata when they are executed in fast and continuous reps for the full 20 seconds.

Timing Your Session

You’ll need a stopwatch or some way of measuring seconds. A free Tabata app on your smartphone—there are several to choose from—is an easy way of getting it done.

When the counter starts, start doing burpees as if your life depended upon it, as if there was an atomic bomb about to go off and blow you and your loved ones to bits if you did any less than the maximum number.

When twenty seconds are up, stop. Wait ten seconds, and then go at your fastest, most intense pace again for twenty more seconds.

When you’ve done eight twenty second sessions you’ll have completed your fat-torching Tabata workout routine.

Try this out and leave me a comment below to let me know how it worked for you and any variations you’ve implemented.

Have an awesome day!

Jeremy LaRochester

Crazy Cool Idea!

So, I’ve got this really cool idea, and I’m looking for ONE person to take me up on it.

Let me preface it real quick though…

As some of you may know, I’m getting ready for a jiu jitsu tournament on May 2nd – a little over eight weeks away!

Naturally, I want to be in my very best shape since I’ll be spending most of my time making best use of my mat time focused on technique.

Well, with that being said, you can imagine I’ve designed one heck of a training program to get super lean and strong in the next eight weeks…

Now, back to my crazy cool idea…

I’m looking for ONE person who wants to get SUPER SERIOUS about his/her training program to get in his/her BEST SHAPE by this summer as well.  I’m talking so serious that he/she wants to train side-by-side WITH ME.

Yup!  I’m looking for someone who wants to spend 3 days per week working out with me – rep for rep, set for set, we’re going to do it TOGETHER.

Here’s how the sessions will look:

  • 10-minute Tissue Quality Circuit
  • 10-minute Corrective Exercise Circuit (individualized to each of us)
  • 5-minute Mobility & Activation Circuit
  • 10-minute Core Stability Circuit (think “tight tummy”)
  • 5-minute Target Area Developer (special strength training sequence)
  • 20-minute Total Body Metabolic Resistance Training Circuit
  • 20-minute “Stubborn Fat Cardio” Session (we’ll speed walk together – this is a great time for you to pick my brain for weight loss & fitness tips)
  • 10-minute Cool-down & Flexibility Circuit

All told, we’re going to spend about 90 incredible minutes together!

But, it doesn’t stop there…

You see; I also use my Evolution Six and Impact programs so naturally I’m going to throw those classes into this one-of-a-kind opportunity as well.

PLUS, since nutrition is such a critical role in getting in great shape for summer, my “training partner” is also going to meet one-on-one with me each week for the full eight weeks!

OK, now for the million-dollar question….

How much is this going to cost?

Well, first, let me immediately eliminate some of the would be takers on this awesome offer by letting you know that the training sessions will be at 10:30 am on Monday, Wednesday and Friday.  I understand that won’t work for many, but that’s the only time I’m available to do this.

Oh yeah; NO WHINERS ALLOWED either. ;-b You’ve got to be willing to work HARD for your success.

So, if you’re still left, here’s the deal:

When I used to offer one-on-one training at Jeremy’s Fit Club it was $150 per session.  Group Training for six weeks would be $150.  My AAA pilot program is $47.  And, six weeks of private coaching with me would typically run about $300.  So, add all that up, carry the one, and you get about $3200.

Now, this wouldn’t be a Crazy Cool Idea if it didn’t come with a Crazy Cool Offer, would it?

So, here it is my friend…

You can get all this coaching and the ultimate “train with me” experience valued at over three thousand dollars for ONLY $497!

Yeah, it’s a pretty sweet deal.  And, sure, for some it’s a good chunk of change.  I get it.

I can tell you, I’ve paid for private coaching myself, and it’s without question, the best INVESTMENT I’ve ever made.

But, just to ease any hesitation, I’m going to offer a serious no-joke MONEY BACK GUARANTEE.  If at the end of the six weeks you feel you didn’t get the value you were looking for I demand that you ask for a full refund – no hard feelings.

Look, I’m not playing around here.  I want to be dialed in for my tournament.  This program and this experience will be like nothing else. It’s simply THE VERY BEST way to get in your best summer shape ever!

But, there’s only ONE SPOT AVAILABLE and this offer will not come again – I don’t plan on offering this program AGAIN.  ;-b

So, if you want to really get SUPER SERIOUS about getting into SUPER SUMMER SHAPE take the only spot available right now by emailing me HERE.

Be The Best

Jeremy LaRochester

LaRochester Fitness

P.S. – This program WILL get you dialed in by summer – I guarantee it. 

GRAB THE ONE & ONLY SPOT RIGHT NOW if you want to achieve success like never before…



Let Jesse James Rob The Train!

Hey whats up everyone!
     I just wanted to take a couple of moments today to let you all know something very basic:
Do not let anyone or anything steal your dream!

All to often we are positioned for things more suited for someone else’s ideals and goals. We underachieve because our mental wiring has been sabotaged!
Make the most of your opportunities when they present themselves. ..and when they don’t. ..create your opportunity from nothing. The world is your oyster so go get your pearl (or some hot sauce and other condiments just in case all you have is oysters!).

So now that I am off my soapbox,  I am still super excited! This past week has been great and my momentum is getting stronger by the day! Starting next week I will be expanding my business and I will be looking for 8 to 10 people to bring on board! You don’t have to be in the best shape but you have to be focused and dedicated to succeed.

If this sounds like you, and you are willing to work like never before send me an email at
Name, phone number and most importantly,  I need you to tell me what you want to change in your life.

Alright, back to training for me. Ready to change your life for good? Email or text me…we will make it happen!

Have an Awesome Day!

Jeremy LaRochester

How would you like to Melt off 15-20 lbs in 24 Days?

Good Afternoon Everyone! Who is having a great day? Hopefully everyone is and if not, make some adjustments and make it great!

I am launching my 1st annual 24 day fitness challenge in 3 weeks. This is a challenge I’ve decided to run due to the overwhelming response from the Holiday Bash Boot Camp.  If you want to see the amazing results and Get The Body You Deserve sign up at:
I’m expecting this challenge to sell out quickly . If you want to get in please reply back before spots fill. I’ll get you all the details..times, dates..etc

Here’s some of what you will get:
* My special “only for challenger’s” 24 day meal plan (designed to melt pounds of fat fast!)
* 3 days per week fat loss and muscle toning workouts (designed for quick results!)
* T-shirt, your challenge t- shirt lets everyone know your serious!
* Guaranteed results!
* And soooooooooo  much More! 🙂

I only have a limited number of folks I can take for this challenge, however, if you’re one of the first to join I have an incredible gift for you too!

Look out for my next post and email. I’m sending details for the program I’m incorporating into the challenge. I’ve put one of my clients through this program for 10 days and they saw an incredible 5 lbs drop off! The results are amazing… I’m very excited and pumped up about this!

You can reserve your spot & get more information by replying back or calling me at 904-437-4103. I’ll get you all the details, I promise.

In a hurry? Ready to get started? Register online over at my website here:

http://www.JeremysFitClub.US -or- Email Me:
Thanks , I look forward to hearing from you!


904-437-4103 , http://www.JeremysFitClub.US

More Dedicated Than Ever!

Hello everyone! Hope that you had an awesome holiday and looking forward to the end of this week with a New Year on the Horizon! With that being said, I have set my own New Years Resolution into motion. Effective on the 1st of January, I will be moving towards only group and semi-private sessions. This is not to say that I will no longer do one on one privates. I will conduct them on a scheduled basis. Group is more time effective for everyone and allows me to spend more time with some of my clients that may feel like not enough time exists between sessions. I am excited about this transition and look forward to implementing the new model.

Quick update on my Fit Club Boot Camp marketing: Over 25 responses which is very good considering it was my first time trying this concept out! I received another three between last night and this morning. Just another clear sign that 2011 is going to be awesome! Alright, just wanted to keep you in the loop with what’s happening. My website will be changing and will reflect this change later this evening and will be competed by tomorrow morning. I will honor anyone that has signed up and scheduled a class based on my current format. Thanks again and I will be posting again soon!

Take care!

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