Where Science Meets Fitness

No matter what your current fitness level or former athletic experience, you can learn to train like an Olympic-caliber athlete. I am Erin Borchard, a former elite springboard/platform diver (NCAA Champion and multi-year All-American at Stanford University, former member of the US National Diving Team, and two-time competitor at the US Olympic Team Trials), specializing in personal and small group training sessions. I am also a Phi Beta Kappa student with a B.A. in Human Biology; my strong science background is an ever present influence shaping and changing my training philosophy.

I want to help you push yourself to YOUR maximum...you'll be shocked to find the true athlete living inside of you.

Tuesday, May 24, 2011

Erin's Y Group Exercise Instruction Schedule May/ June


Below is my Y Group Exercise instruction schedule from now until the end of June.

Monday: 5:30-6:15pm Boot Camp at Ballantyne Corporate Park
Wednesday: 9:30am (Total Strength) at Siskey, 4:30pm (QuickFit) at Morrison, 5:30pm (Total Strength Extreme) at Morrison
Thursday: 9:15am (QuickFit) at Morrison

Upcoming Weekend Classes:
*5/28 8am-10a:30am Boot Camp at Morrison ($20)
*5/29 1pm (Athletic Conditioning) at Morrison; 2pm (Total Strength) at Morrison
*6/4 8am (Cardio Strength) at Siskey
*6/5 12:45pm (Cardio Strength) at Harris
*6/11 9am (Power Hour) at Harris
*6/12 1pm (Athletic Conditioning) at Morrison
*6/18 9am (Power Hour) at Harris
*6/26 2pm (Total Strength) at Morrison

Monday, May 23, 2011

The "Brown-Thumbed" Trainer Giving Gardening Fit Tips

Click the link above to check out my latest fitness segment on the local morning show, "Charlotte Today."  A portion of the show's viewership is comprised of senior citizens, so my producer, Allison, suggested this topic (Garden Fit) to appeal to that audience.  This is definitely not my forte, as I absolutely CANNOT garden and am not used to toning my workouts down to this extent.  However, I had a ball researching the topic, making light of my lack of a green thumb on air, and challenging myself to work outside of my comfort zone.

I even managed to finagle an on-air shout-out to my four year old, Ellie.  Thanks for the accessory, dear Elle-Belle!

Monday, May 16, 2011

Weekend Warrior Bootcamp - Effective Drills to Use Yourself

Like I said in an earlier post, I (alongside three other instructors: Leonard Wheeler, Elizabeth Kapsiak, and Monica Patterson) taught a Weekend Warrior Bootcamp this past weekend at the Siskey Family YMCA.  I wanted to share some of the great, inventive, super effective, and even slightly torturous drills we used with our campers.  Many of them you can do on your own or with a workout partner at home or at the gym/ local track.

1) Hill Work: find a grassy steep hill in your neighborhood
*3 x Sprint up the hill/ run down
*3 x Run Backwards up the hill/ run down forward facing
*2 min. x Lunge up the hill/ run down
*2 min. x Inchworm up the hill (walk hands out to plank, hop feet in, repeat)/ run down
*2 min. x Bear Crawl Forward up the hill/ run down
*2 min. x Bear Crawl Backwards up the hill!!!!/ run down

*10 x Burpees at bottom of hill, then Frog Hop up the hill/ run down
*5 x Single Leg Burpees on R leg, then R Leg Frog Hop up the hill/ run down
*5 x Single Leg Burpees on L leg, then L Leg Frog Hop up the hill/ run down

*3 x Run Fwd. up hill, 1 x Run Bkwd. up hill:
     1) w/ medicine ball overhead
     2) w/ medicine ball held straight out in front
     3) w medicine ball in single-arm football hold (switch arms ea. time up hill)

2) Tabata Sprints:
*8 ROUNDS (4 min.): 20 sec. x Sprint, 10 sec. x Push-Ups
*8 ROUNDS (4min.): 20 sec. x Push-Ups, 10 sec. x Sprint

3) Partner Plank Sprints:
*Partner 1: Sprint 100 yards
*Partner 2: Hold Plank
-keep going for 6 minutes straight; alternating partners throughout (recovering in plank)

4) Exercise Pairing Count-Up/ Count-Down (by time):
Exercise A: Jack Burpee (add jumping jack legs to the push-up and jump finish portions of burpee)
Exercise B: Tuck Kneed Jump Squats (squat-jump into air w/ knees tucking into chest, land in squat)

A: 1min.
B: 10sec.
~10 sec. rest
A: 50 sec.
B: 20 sec.
~10 sec. rest
A: 40sec.
B: 30sec.
~10 sec. rest
A: 30sec.
B: 40sec.
~10 sec. rest
A: 20 sec.
B: 50sec.
~10 sec. rest
A: 10sec.
B: 1min.

5) Partner "Indian Run" with Medicine Ball:
*Complete 2 laps around a track (800m) with a partner (one in front of the other)
*Partner in front runs w/ medicine ball overhead
*Every 20 seconds or so, switch positions with partner: Partner in front overhead passes med ball to partner in back, partner in back sprints w/ med ball overhead to lead position, repeat

Thought For The Day

I and three other amazing instructors (Leonard Wheeler, Elizabeth Kapsiak, and Monica Patterson) taught the Weekend Warrior Bootcamp this weekend at the Siskey YMCA in Matthews, NC.  We had fantastic weather, a great crowd, and crazy challenging sessions both Saturday and Sunday.

The YMCA tradition is to have its group exercise instructors read an inspirational/ religious thought for the day after each class.  At the end of Saturday's session, I read the following quote to our Weekend Warriors:

"Whatever we truly love - our friends, our family, beauty and goodness - it is a gift of love from God.  Cherish these gifts.  Enjoy them.  Return trust with trust.  Return love with love...and stay loose. He loves you the way He made you."
                                                    -Louis I. Bannan, S.J. (1914-1998)

Father Lou Bannan, a Jesuit priest and long time teacher and counselor at Santa Clara University, was my great uncle.  

Saturday, May 14, 2011

W.O.W. Update: Late on #3/ A Preview of #4

First of all, I must apologize for the fact that our video of W.O.W. (Workout of the Week) #3 has not yet posted at JBwebtv.com.  We are busy filming sessions in advance right now.  New episodes to air May 26th.

We filmed W.O.W. #4 yesterday morning outside in my back yard.  Enjoy the change of scene!  Below is a breakdown of that workout:

W.O.W. #4: "Total Toning the Tabata Way"
-When I say “total,” I truly mean total body workout...with tabata work, you will tone both the muscles of your body (your skeletal muscles), as well as your heart and lungs (your entire cardiorespiratory system)
-The key to this workout is the work-to-rest ratio; the limitation on rest allows for an ever-building increase in intensity as the workout progresses
TABATA = 8 x [20 sec. ON (work)/ 10 sec. OFF (rest)] = 4 min. total
W.O.W. #4:
Equipment: Jump Rope, Medicine Ball, Household Chair, Stop Watch
WARM-UP/ TABATA #1: Jump Rope Tabata (use any method: fake jump rope, regular jump rope, high-knee jump rope, double-unders, etc.)
~1 min. REST
TABATA #2: Med Ball Burpee OR Squat-Thrust-Jump (modification: w/o med ball)
~1 min. REST
TABATA #3: Med Ball Side Toss (alternating sides each round)
~1 min. REST
TABATA #4: Med Ball Slam Squat
~1 min. REST
TABATA #5: Single Leg Overhead Step-Ups
Total Workout Time: 24 min.

**Please comment and let me know how this one goes for you.  

**Click the Facebook "LIKE" button at JBwebtv.com.  The more "LIKES" we get, the bigger we grow, and the better we can service you all.

Sunday, May 8, 2011

Get a Sneak Peek at W.O.W. #3 - Workout Breakdown

Colussus, roller coaster at Six Flags - Magic Mountain in Valencia, CA.

I just completed W.O.W (Workout of the Week) #3 yesterday morning at the Y, and I have to admit that I loved how it felt.  It was about 20 minutes in duration; I was a hot, sweaty mess 5 minutes into it; and I can honestly say that that 20 minutes of intense workout was all I needed workout-wise all day long.

Here's a sneak peek at the workout breakdown below, along with my times (how long it took me to complete each section).  Time yourself doing this workout once this week, then try it again once next week to see if your times improve at all.

The video of W.O.W. #3 with explanations of, modifications for, and visuals of each exercise should post at jbwebtv.com by Monday afternoon.

Beginners, even intermediate participants, please cut all repetition numbers in 1/2 before you even attempt this workout for the first time.  The numbers are crazy high in this workout, hence its name: "The Colossal Countdown."

Good luck!  Please let me know how you do and what you thought of this one.

~200 High-Knee Jump Rope (modification: cut reps in 1/2, High-Knee Run in place)
Exercise Pairing #1: (Erin's time to completion: 12 min., 37 sec.)
*100-80-60-40-20: Air Squats
*10 - 8 - 6 - 4  - 2: Man Makers (Row R, push-up, Row L, push-up, hop in, jump up)
~200 High-Knee Jump Rope (modification: cut # in 1/2, High-Knee Run in place)
Exercise Pairing #2: (Erin's time to completion: 7 min., 11 sec.)
*80-60-40-20: Lunge Jumps (modification: no jump, just in-place lunge)
*8 - 6 - 4  - 2: Supine Get-Ups (get up ANY way from flat on back to standing)
~200 High-Knee Jump Rope (modification: cut # in 1/2, High-Knee Run in place)
Exercise Pairing #3: (Erin's time to completion: 5 min., 19 sec.)
*60-40-20: S-A OH Press (alt. arms ea. 10 reps) (Challenge: + opp. Frnt. Leg Kick)
*6 - 4  - 2: Tuck Roll to 5 x Knee-Slap-Tuck (modification: sit to standing knee touches)
~200 High-Knee Jump Rope (modification: cut # in 1/2, High-Knee Run in place)

Friday, May 6, 2011

WALL CLIMBS: Not Just a Cool Party Trick


Watch the video at the link above to find out why wall climbs are more than just a way to show off.  Handstands (holding handstands, working your way into handstands, handstand push-ups, etc) are one of the most efficient exercises you can do.  A handstand works just about every muscle in your body all at once.  By taking baby steps, you CAN teach yourself to execute this move and to use it in your weekly workout routine.

W.O.W. #2 Has Posted at www.jbwebtv.com

W.O.W. #2 is up and running online at: http://jbwebtv.com/index.php/fitness/98-wow-complete-episodes/120-wow-2-the-three-minute-threat

Check out "The Three Minute Threat."  Workout breakdown is as follows:

1) 3 min. x Goblet Squat w/ 5 Tuck Jump (mod: Knee-Ups to Opp. Elbow) on ea. 30s
*1 min. Glide (choice: fwd., bkwd., sideways, mtn. climb., inchworm, crab, in-place)
2) 3 min. x Split Squat Plyos (mod: In-Place Lunge) w/ 3 Crouch Push-Up on ea. 30 sec.
*1 min. Glide (your choice; try to change it up and choose another method)
3) 3 min. x Uneven Push-Up (mod: knees) w/ 10 OH Press on ea. 30 sec.
*1 min. Glide (your choice)
4) 3 min. x Burpee (remember modifications) w/ 4 Side Lunge w 1 DB Floor Touch
*1 min. Glide (your choice)
5) 3 min. x See-Saw Stiffleg Deadlift High Pull (mod: D-L, no high pull) w/ 6 Renegade Row on ea. 30 sec.
*1 min. Glide (your choice)

Be sure to watch the video titled, "Erin's 5 Basic Moves," for a review on form and technique.  


Remember to modify all exercises to a level that suits your needs.  No sense in beating yourself up on your first go at it.  You will see better results when you do the exercises correctly...that may mean that you need to do push-ups on your knees and squat-thrust-jumps instead of burpees for the time being.  Let me know how it goes for you!  Post a comment here on my blog or at jbwebtv.com.

Thursday, May 5, 2011

100-Burpee Challenge

I read an article/ blog on CharlotteObserver.com today all about one woman's fitness challenge to herself.  She and her husband have decided to embark upon "The 100-Burpee Challenge."  Beginning with 1 burpee on night one, increasing to 2 burpees on night two...50 burpees on night fifty, etc., they will work their way to 100 burpees in one day by day one hundred.  Just to refresh your brain, a burpee is a squat down to the floor, followed by a hop out to plank position, then push-up, hop in, stand up, and jump up.

I LOVE the idea of this challenge.  Choose a single full-body exercise that is difficult for you and try this yourself at home.  I'm certain you'll be amazed at your improvement.  One single rep may be difficult for you at the beginning, but by day 50, 20 in a row may seem like a breeze.

See the article at: http://obspoundingaway.blogspot.com/2011/05/im-trying-new-challenge.html

I posted a comment to the article; below is a copy of my response:

Oh, the burpee....the dreaded burpee. Elizabeth, I am a certified group exercise instructor at the Y and a certified personal trainer, as well as being a former elite athlete (member of the U.S. National Springboard/ Platform Diving Team). I am also the fitness expert on our local morning show, "Charlotte Today." I use some form of the burpee in almost every class I teach and with nearly every client I train each and every day. 

The burpee is not only a brutal move, but just as you mentioned in your article, it is an efficient one working every major muscle group in one single effort. In performing this exercise, you get the dual benefit of both a weight training and a cardio workout: you use your own body weight as resistance (muscle toning/ sculpting) and by nature of the difficulty of the move and by performing it with some speed, you sky-rocket your heart rate (cardio benefit). It is surely a calorie-buster!

Did you know that there are an infinite number of varieties of the burpee? Make sure you reach your 100-Burpee Goal without boredom...change it up! Try the sideways burpee, the frog-hop burpee, the sumo burpee, the inverted burpee...and the list goes on. You can Google/ YouTube videos and explanations of each of these variations. Changing it up will also enhance your results...hit different muscle groups, slightly alter how you work each muscle, and confuse that body into giving you results. 

Good luck!

Read more: http://obspoundingaway.blogspot.com/2011/05/im-trying-new-challenge.html#ixzz1LVcskNZU