This is a post from the Team Beachbody blog but we've been getting so many questions I wanted to share it here as well! Enjoy!
Have you heard? Shaun T has a new program on the way! CIZE is a dance program that’s going to help you melt off the pounds. We chatted with him all about it. But first, Shaun wants to prove it to you--right now--that you can dance….even if you don’t think you can. Just follow the moves as he teaches them to me.
Shaun T: Right now you might think I’m crazy, but I want you to do this for me as I talk you through it.
Uh, I’m in an all glass conference room.
You don’t have to stand up. You can do this very discreetly. Cross your arms, then open them. Then put your left hand on your right shoulder as if you’re wiping something off. Then open your arms and put your right hand on your left shoulder. Then open your arms again. So cross, open, left shoulder, open, right shoulder, open cross.
These are all things you’ve done. You’ve crossed your arms when you’ve waited for somebody. You open up your arms when you’re like “what?” And you’ve put your hands on your shoulders, just to wipe something off your shoulders. That’s how dancing happens. You’ve done so many of these movements before, you just have to remember what you did and put it to the beat.
A lot of people come up to me and they’re like, I don’t have rhythm. I’m like do you have a favorite song? Yes. You might not sound good singing that song, but when the song comes on, you can sing to the song, which means there’s rhythm in your mind. You just have to put it into your body.
That’s true. But, have you always been a good dancer?
I was a natural at dancing, but when I started to learn other people’s routines, there was a struggle with being able to memorize them. I learned it’s like that game Simon, where the lights would pop up and you would have to press this and press that and you would have to remember the order as they added on lights. That’s basically what dance is.
I got into dancing in college. I changed my major to sports science and learned that group exercise is the one thing that will set you apart from any other personal trainers because, number one, you know how to be in front of people. Group exercise is in every gym and if you’re able to take a group of people through exercise, it makes you more marketable. For me, I didn’t want to do Jane Fonda aerobics or do a step class. I was like, I want to dance.
I watched the Grind Workout with Eric Nies and I was like, I’m teaching this. And like 90 people showed up to my first class. It was almost like I was forced to be able to dance. And to not only dance, but to teach people how to dance. But I realized that dancing–and teaching dance–was where I was supposed to be, and I just loved it.
You’re a natural, but what about the people who aren’t? Could they still get something out of CIZE?
Yes. You shouldn’t be afraid because it’s in the privacy of your own home. You don’t have to worry about people watching. The other thing is that this is not a program where you have to move forward, like with T25’s ALPHA and BETA rounds. Each time you finish your routine, you mark yourself. Are you the backup dancer? Are you front and center? You get to judge where you are in the process. The minute you feel like you mastered that dance, that’s when you move on. You don’t just move on because the calendar tells you to move on. You can do that workout, or routine, as much you want until you feel like you mastered it.
How do you know for sure if you’ve mastered it?
You know you’ve mastered a CIZE routine if you don’t need to listen to me. If you can just listen to the music and do the routine. The way I queue it, I’m like go up, go down. Move right, move left. Dip it down, push it up. If you can do the routine just by listening to the music and watching the TV, or if you can put on your favorite song outside of the video and do the routine, then you know you’ve mastered it.
Sounds like it’s good for beginners too. What sort of workout can someone expect?
Your cardio will skyrocket if you actually really work it out and push yourself. With dancing, you can, like anything else, be lazy or you can go for it. So if you go for it, you’ll lose weight and get toned. Like in some of the hip-hop routines, your quads start to burn and you’re on the balls of your feet, so you’ll gain more definition in your calves, and you will definitely lose inches around your waist. It’s an overall cardio and toning program where you won’t be using weights or doing push-ups.
How is it different from your other dance workouts, like Rockin’ Body and Hip Hop Abs?
One difference is that these routines are made to the songs, where as in Hip Hop Abs and Rockin’ Body, it didn’t really matter what song you were listening to or what track was on. It was just how you did the routines, where these routines are specifically made to CIZE up to these particular songs.
I see what you did there. Any final thoughts?
When you Press Play, you just got to go for it. You can’t walk into this program being nervous. If you, mess up or if you go left and I’m going right, just keep on going, because you’re eventually going to get it. You have to move with as much intent as possible. Every movement you do should have energy and purpose behind it. Just go for it. Go all in.
I was touching base with one of my clients a week or so ago and she had some awesome results---she had lost 13 lbs, she felt amazing, and had been consistent with her workouts for the past 60 days! She had hit her goal!
But here's the dilemma... Now what?
Obstacle racing is all the rage with new types popping up all over the place. From tough mudders, to Spartan Races, to Warrior Dashes, to Savage Races, there are so many different training options and ideas when it comes to getting ready for an obstacle course race.
Below I share with you my top 10 tips for preparing for an obstacle course race. Plus, I’ve included a few of my favorite workouts that you can use or at least start incorporating into your current training.