Tag Archives: Central Florida Personal Training

Amazon Monster Muscle Woman Summer 2014 Feats of Strength

By: Weber Way to Wellness Reporter

Look out it is a bird, a plane. No, it is the Amazon Monster Muscle Woman soaring to new heights in strength and endurance. From galloping on thick sand to a mind-blowing 3 minute leading victory to performing 1,000 consecutive chest-touching-floor pushups in under 47 minutes – this muscle woman has had a busy summer with physical fitness challenges. Below are some featured fitness endeavors this monster muscle woman has been attacking this summer.

On July, 4, 2014, the Monster Muscle Woman celebrated Independence Day by completing 1,000 consecutive chest-touching-floor pushups for a fastest time. She talks about the proper form for the feat in the first 1:20. Then, she goes non-stop for just under 47 minutes for 1,000 reps.

Muscle Woman’s 1,000 Consecutive Chest-Touching-Floor Pushups

As if shooting for 1,000 consecutive pushups was not enough on the July 4 weekend….The Muscle Monster attacked a new mark in the 30 minute flexed hang knee to elbow raise on July 3. Going 101 reps over the current world record set more than one year ago. In this exercise, a 90 degree flexed hang (palm away grip) must be maintained as legs starting in dead hang come up to where the bent knees touch the bent elbows and then go back to dead hanging legs for a rep to count.

Muscle Woman’s 30 minutes of 90 degree Elbow to Knee Raises

On June 21, 2014, the Monster Muscle Woman went flying off the starting line and into a gallop up and down thick sand on hills measuring a couple hundred meters in length. This was a race on an old beaten clay trail in Florida out in the middle of nowhere in the hottest part of the day @ 1:30 pm. She finished first place overall out of the men and women in a time of 20:36. She was three minutes ahead of 2nd place in this challenging 5k. This was the Muscle Woman’s 88th Career Victory on the first day of summer 2014! The top 5 finishers overall got an award glass.

Top 5 Overall Finishers In Order For 5k Death March 2014

After the Muscle Woman completed her first ever 900 Round archery competition earning the silver medal, she cranked out 193 consecutive beach knuckle pushups on June 6, 2014. This feat became a new Recordsetter world record and she was featured on Recordsetter’s twitter and facebook. In addition, adding archery as a sport she competes in, makes it her 17th sport.

Muscle Woman’s Beach Consecutive Knuckle Pushups

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Alicia Weber Takes 87th Victory and Guides Beginners in Archery and Fitness

By: Weber Way to Wellness Reporter

Alicia Weber knows how to get results. She holds the most world records in strength, speed, endurance, and archery and she is an elite athlete in 17 sports. Weber just captured her 87th career victory at the NTC Ultimate Series Cross Country Championship as she guided first time cross country runners.

Trainees described Alicia’s archery fitness training as “so much fun, but yet getting so many overall fitness results.”

Alicia Weber trained a mother and son in competitive archery and fitness focusing on running endurance.

She teaches the same techniques, which make her a champion.

Weber exclaimed, “I train with all my clients…run beside them, exercise with them, all while motivating them to be their best.”

Weber knocked off nearly a minute off her 4k time to win overall for women and take 7th overall in 15:57. Her trainees finished together in sub-29 for their first ever 4k cross country.

They exclaimed, “This is addicting. We love it. We look forward to more training and racing.”

Mother with Son, and Alicia Weber after finishing the NTC Ultimate Series 4k Cross Country Race on April 30, 2014. Alicia coaches running, archery, and 15 other sports.

ALICIA WEBER is recognized as the “World’s Most Prolific Female Recordsetter” and she was one of 10 selected to be in the Most Extraordinary People of Lake County, October 2013 Issue of Lake-Sumter Style Magazine. Weber is the 7th person down in Extraordinary People List. Weber has set over 20 archery fitness world records at Recordsetter and she guided archery athletes to world records too.

Alicia Weber is a running and archery coach in Central Florida and offers camps and clinics. Contact Alicia for archery, running, and fitness training at Awinningway@gmail.com

Alicia Weber demolishes Bullet Proof Ab Exercise Records!

By: Alicia Weber

My clients call the knee tuck the toughest ab exercise and there is good reason to call it that – it works balance and it is a total core training exercise PLUS go for endurance and one will find it tests leg strength (psoas major m., hip flexors, and quadriceps). Keep working at it and churn your way to more than 6 pack abs, but bullet proof abs!!

My clients keep improving their knee tucks as my one 60 year old female client set an all time best of 60 consecutive knee tucks the day after I demolished two knee tuck world records.

The knee tuck exercise is a competitive exercise category at RecordSetter World Records and I attempted to break 2 knee tuck world records in the same day. I began with the 5lbs Ankle Weighted Knee Tuck Record (with 5lbs Ankle Weights on both ankles). I had to go over 103 consecutive reps to break the current world record. I went thru several rounds to get into the rhythm as no pauses are allowed, so balance and control are very important. After 4 attempts, I finally broke the world record with 120 consecutive…One down and another to go!!

One and a half hours later, I returned to attempt to break the bodyweight only consecutive knee tuck record, which is 310 reps. I kept going, and going, and finally my foot touched the ground and the attempt had to end at 311 reps. Unsatisfied with only being 1 rep over the record, I regrouped and returned 2 hours later with a more focused frame of mind for an exercise that requires great concentration and control…the RESULT: 402 consecutive reps – demolishing the former record!!

Below are the back-to-back Knee Tuck RecordSetter Record Videos. The weighted Record first followed by the Bodyweight only. Keep watching – at the end there’s 2 minutes of Flexing!! Enjoy!!

*Looking for a trainer to get you 6 pack abs in Central Florida? If so, Alicia can get your abs in top shape and she can be reached at Awinningway@gmail.com

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Aerobic Capacity Wellness Awareness Weeks with Alicia Weber

By: Alicia Weber Click here to visit JD Productions.

We are currently underway with the first weeks of 13 for the Fitness Makeover here in Central Florida where almost 30 participants are enrolled to improve their physical fitness. We begin with becoming aware of the importance of aerobic capacity wellness. There are two ways to assess aerobic capacity wellness: (1.) A direct assessment of the maximal oxygen consumption (VO2max) and (2.) An indirect assessment with rigorous exercise measuring heart rate in response to a given workload. We are reviewing # 2 and over the next weeks, personal clients, fitness makeover participants, and I will be testing aerobic capacity wellness in very unconventional ways!

The conventional ways (and standard ways) to test aerobic capacity through indirect assessment are by any of the following: 1. Rockport Walk Test, 2. 1.5 mile run/walk test, 3. 12-minute run test, 4. Treadmill Tests, 5. Bicycle Tests, and 6. Queens College Step Test. Now, we WON’T be doing any of these tests in our review.

We will NOT be “testing”, but rather trying unconventional exercises that are highly aerobic and evaluating their effectiveness based on the results of improving strength, aerobic capacity, and speeding up metabolism, and stimulating fat loss. The exercises that give the best overall results will be announced at a later date…So Stay Tuned!

In the meantime, GET ENERGIZED as Alicia Weber puts her aerobic capacity wellness to the test in a high intensity aerobic dance with strength moves!

Do you have a favorite aerobic exercise? If so, let us know by leaving a comment below.

Thanks and Keep Huffing and Puffing,

Alicia Weber

Talking Abs with Endurance Sit-Up World Record Holder – Alicia Weber

httpv://www.youtube.com/watch?v=9f7odhDbJL8

By:  Alicia Weber, Central Florida Personal Trainer Click here to visit JD Productions.

Due to recent requests by my fans, I made a 10-minute non-stop sit-up video (shown above) where the sit-ups get increasingly more difficult as time goes by. Sit-up endurance is definitely a measure of many muscles not just the Abs.  For one, a strong back is needed to sustain endurance and proper form in sit-ups.  Proper form is defined as legs bent and held down, arms bent and immovable with fingers placed above the ears.  Chin is away from the chest with a forward head placement.

For a rep to count – medial elbow on both arms must cross the lateral knee on both legs (back is perpendicular to ground at apex of situp) and then the lower back must flatten and touch floor. This is how to perform proper form situps for fitness tests.

Sit-ups are contraindicated for many people including those with spinal arthritis, back spasms, back injuries, low back pain, posture problems, weak backs, etc.  Back pain is the 2nd most common neurological ailment in the U.S. and over 50 billion a year is spent on back relief accordng to the National Institute of Neurological Disorders and Strokes.  The first step in reducing back problems are finding the causes and taking steps to back pain relief and those answers are found on my page –  Time to Back-up and Re-Group!

A weak, sore, and fatigued back will be the first to give out during sit-ups.  The bending of the knees make the abdominal muscles work more as the upward pull of the torso from lying position to the bent knees involves the following abdominal muscles and other muscle groups:

1.)     The first 30-45 degrees (lifting the shoulder blades off the ground with full compression of the rectus abdominis m. ) involves external and internal obliques muscles acting like a corset as they tighten and flex around the rib cage.  The rectus abdominis m. is compressed.

2.)    Then moving from 45 degrees to full sit (where medial elbows touch lateral knees) are where the hip flexors become involved in the pull to sit and there is a high compressive load placed on the lumbar spine (where back extensor muscle strength is important or else one could risk injury).  In the initial pull phase, the hip flexors can lift the trunk from a lying posture toward the front of the leg in a sit-up.  These hip flexors include the iliacus m. and psoas major m. (flexes and laterally rotates thigh), tensor fascia lata m. (an abductor), and the pectineus m. (an adductor). Then, the rectus femoris m. and sartorius m. join in as they are the only muscles in the quadriceps muscle group involved as hip flexors. They originate at the pelvis and are involved with leg flexion as the hip crosses the pelvic femoral joint.

3.)    Going from full sit to about 45 degrees down the hip flexors are once again involved as well as the abdominal stabilizing muscles.  The tensor fascia lata m. assists with abduction, internal rotation, and flexion of the hip, as well as trunk stabilization.  *Controlling the back and maintaining proper posture are key especially in this phase (you don’t want to just fall back!!).  The back extensor muscles (mainly the erector spinae and multifidus muscles) are the main source for posterior stability for the spine and they oppose the force of gravity as they maintain erect posture and control forward flexion during a sit-up.

4.)    Finally from 45 degrees down to flattening of the back on the ground, the rectus abdominis m. goes from flexion to full length extension.  The rectus abdominis m. is a long abdominal muscle that begins at the pubis with the muscle fibers extending vertically and attaching to the cartilages of the fifth, sixth, and seventh ribs (on the front part of the trunk).

Are Sit-ups really a good exercise and why do them?  Sit-ups are not a good exercise for everybody.  As stated in the 3rd paragraph, sit-ups are a No-No for anyone with any kind of back problem or back weakness.  Sit-ups are excellent exercise for a regular exerciser that does regular abdominal exercise and back strengthening  exercises.  Endurance sit-ups are a good challenge for hip flexors, back, and abdominal muscle groups. Although the emphasis should be abdominals with minimal hip flexor muscles working as in proper form sit-ups shown here.  Sit-ups can cover the full length of the rectus abdominis muscle in a way that can’t be achieved in a crunch or ab curl, or other (low back held down) ab exercise.   Your rectus abdominis m. and back should feel really stretched out, relaxed, and strengthened after sit-ups if you are conditioned and doing them properly.

Alicia Weber holds a 30-minute sit-up world record and she set the world record in the form explained above.  She is an Official World Record Holder published in The Book of Alternative Records , Believe the Unbelievable: the Ultimate Book of World Records and the People who Pursue Them , and others.
Alicia also holds the proper form 30-minute situp world record with RecordSetter World Records found here.