Rock Your Workout

Are you having trouble burning off those pounds and feel like you are in a rut?  Stress no more!!  Put your tennis shoes on and rock some plyomentrics!! 

Plyometrics (jump training) is a high intensity exercise that will sculpt your body and burn the fat all at the same time.  Because of its super intense nature, plyometrics will even burn fat in those stubborn areas that seem to never want to change.  Also you will gain an enormous amount of power and strength with this type of workout.  Sounds like a pretty good deal huh?

Incorporating plymetrics into your program will definitely get you the results you want, but you want to make sure to add it slowly.  As I mentioned earlier they are VERY intense and you will need to build up to full potential.  I will list off a few examples below:

Lower Body: squat jumps, split jumps, box jumps, toe taps on a box, depth jumps, etc.

Upper Body: clapping push-ups, chest pass with medicine ball, overhead toss with medicine ball, etc.

You can start putting plyometrics into your program as intervals.  Perform an exercise continuously for 10-30 secs in the beginning working your way up to a full 60 seconds.  Rest until your heart rate lowers (usually 60-120 seconds) and do another bout of exercise.  Do 3 sets of one exercise out of 5-6 and then move to the next.  You can also do them in a circuit  by performing 5-6 exercises one after another until finished with the set and then rest.  When you become more advanced make sure to up the intensity and add 2-3 more exercises to your routine!

Adding this type of training will get you the results you want and fast!  Happy Jumping:)

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We all know there is an enormous amount of information regarding fitness and wellness, but how do we know it’s all true?  Here I am going to summarize some of the biggest myths there are cycling around the rumor mill!

Myth #1. Crunches will give you flat abs: Think again ladies and gentlemen crunches will not give you that flat stomach you desire and burn the fat.  The will strengthen your muscles, but will not get rid of that layer of fat that hides them.  You cannot spot reduce to get great abs!! It is a combination of strength training and cardio that will improve overall fat loss.  With those improvements is when your sexy six pack will show it’s face!

Myth #2. Always exercise on an empty stomach: Your body cannot function without fuel.  There are lots of rumors out there stating to do cardio first thing in the morning on an empty stomach, but is not exactly the healthiest approach.  About 30-60 minutes prior to your workout you should eat a small meal ranging from 200-300 calories consisting of protien and carbs.  For example you could eat a banana and a small fat free yogurt.

Myth #3. Fat will turn into muscle with exercise: Fat does not turn into muscle.  When you achieve fat loss it is because your body is dipping into your fat storage and using for energy.  Your fat cells are burned as energy which is what lowers your body fat levels.  Your muscles, on the other hand, will grow due to hypertrophy if you are on a program for them to do so.  Hypertrophy is simply the increase in the size of muscle cells which results in more muscular definition.

Myth #4 Stretch before you warm up and exercise: Stretching before you warm up can actually create more problems and injuries because your muscle are cold.  When you do a 5-10 min warm up in “warms” your muscle up and makes them more flexible for stretching.  If you want to stretch before your workout make sure you warm them up first!

Myth #5 Women will bulk up with weight training: Women do not produce nearly enough testosterone for them to bulk up like male bodybuilders.  If this is in fact your desired look, you will have to supplement to achieve your goals.  So ladies don’t be afraid and show all those men up in the weight room!

Myth #6 You will burn more fat with longer durations of cardio: Actually the important thing is total calorie expenditure.  Performing high intensity training techniques that keep the heart rate elevated will burn more calories overall than long drawn out cardio sessions.  Some examples are plyometrics, HIIT, and hill sprints.

Myth #7 Working out more will get me the body I want:  When you workout more than needed you can stress your body and overtrain.  This can result in high levels of the stress hormone cortisol which only breaks down the body.

Take all of the information I have given you just now and put on your DO NOT DO list!  There are plenty of certified trainers and fitness professionals that can give proper information to you.  Utilize them and set yourself up for success!

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Hey everyone!!  I’m going to give you a some tips that will not only help you stay on track, but will also kick start you journey to the new you.  And here they are:

1) Do not yo-yo diet:  Eating clean and staying healthy is a lifestyle change not a 3 month can I do it contest.  Really educate yourself on how to cook and mix the proper foods to create delicious meals without all of the nonsense calories.  Grab yourself a food journal and write down everything you eat to help you stay on track while making the change.  It’s a good idea to keep that journal around at all times even if you have been living the lifestyle for years.  Everyone has their slip-ups and a food journal will help keep you accountable for what you are eating.  What it boils down to is making that commitment to yourself and making the change!

2) Lift those weights and schedule your workouts!:  Make you workouts a priority in your life like its meeting or lunch with friends.  It will soon become routine and more like a hobby! And ladies… Lifting weights will not bulk you up and make you look like a man unless you are taking hormones and have a specific program designed to you.  All it will do is shape those beautiful muscles and create much desired definition.  Did I mention muscle burn more calories for your body than fat?  That’s right 1 pound of muscle burns 6 calories a day as oppose to 1 pound of fat only burning 2 calories per day.  That doesn’t seem like a lot, but trust me when you add up the difference, muscle is much better at working in your favor than fat!  Lifting weight will also prevent you from the dreaded and unattractive “skinny fat!”.

3) Do your cardio:  Performing cardio is a huge factor for fat loss.  If you want to drop the pounds then get your butt on the treadmill or stair master!  Yes I know cardio can be boring so you have to switch it up.  It is ok to give the cardio machines a break and step outside or into the aerobics room.  Dancing is a great form of cardio and guess what ladies… you burn some major calories while learning to shake your booty!!!  Who wouldn’t enjoy that:)  Also take your self for a hike and incorporate some hill runs or go to a track and perform some sprints and plyometrics!  It’s ok to not do the normal cardio routine day in and day out!  Spice up your sweat sessions and you will be happier and achieve your results in the long run.

4) Schedule you time:  This is a big one.  Way to often to we all get so caught up in life that we actually forget to enjoy it.  Schedule time for yourself like it is a business lunch.  Make the time for you and relax a bit.  My favorite thing to do is lay in a tub full of hot water and bath salts and give myself a mini facial.  Use products from the kitchen and whip up a face mask to apply while soaking in the tub.  Mix these ingredients and leave on for 20-30 minutes and then rinse with warm water!

• 1/2 over-ripe banana
• 1/2 over-ripe avocado
• 2 Tbsp unflavored full-fat yogurt
• 1 tsp olive oil

5) Create a vision board:  This is a big one!  Envision your end result and go for it!  Put pictures up on and in your fridge and pantry to remind you of your goals and keep you on track.  Keep a small picture in your wallet or purse to help you stay away from cheat meals and bad foods.  Make your dream a reality in your eyes and believe it will happen and before you know it you will be rockin the sexy body!

These are my 5 favorite tips for you to achieve your goals!  Happy workouts:)

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Ok… It’s time to let your secret desire out and let the world know that not only do you want nice abs, but you want the volumptous rump also.  Why can’t you have your cake and eat it too huh?!?  That’s right it’s time to tighten your tush and show off those sexy lines.  First things first…  Firm buns are sexy of course and the tighter they are the better your posture will be.  Having a strong rear end can also help improve the performance of athletes and aid in stability and injury prevention.

When training your glutes you want to make sure all muscle fibers are activated.  Working out with a weight that keeps tension on your butt during the whole exercise is your goal.  You really want to focus on sqeezing your tush at all times during your workout to really engage those muscles and force change.  Here are a few exercises that will help you build up your backside:

1) Step-ups:  Find yourself a bench and some dumbells.  Place one foot on top of the bench and raise your body up pushing through the heel of your foot.  Lower back down and repeat.  Do a set of 10-12 and then switch legs.  If using dumbells is to difficult you can use your body weight.  I stress again to push through your heels on the way up.

2) Walking lunges:  Grab some dumbells and stand with your feet shoulder length apart.  Place one foot in front of the other as if you are walking and lunge down.  You want to make sure your knee of the lunging leg does not go over your toe.  Makeing sure both legs are at 90 degrees and the bottom of the lunge will prevent this from happening.  Now push through your heel and raise back up and switch legs.  Repeat this movement and continue so you are walking and lunging to create a walking lunge.

One technique you can also use is pre-exhaust training.  This is one of the single most effective techniques to get stubborn muscles to respond to training.  How it works is you will perform an isolated exercise that ONLY works your target muscle (in this case your glutes).  Immediatly after you will perform another exercise (compound exercise) that works your target muscle AND other muscles.  This training type essentially pushes your target (pre-exhausted) muscle harder.  Here are a couple examples of isolated exercises that work only your glutes:

1) Bridges: To do this lie flat on your back and and bend your knees to a 90 degree angle with feet flat on the floor.  Raise your hips towards the ceiling like you are making a bridge and squeeze your glutes during the whole movement.  Lower back down to the floor and repeat.  Perform 12-15 to pre-exhaust and adjust your weight according to your training level.

2) Doggie back kicks:  Get on the ground on all fours ( hands and knees on the floor) so you are in a doggie stance.  Lift one knee off the floor and kick it back.  Bring that knee back down but do not let it touch the ground and repeat the movement.  Complete this exercise with each leg for one pre-exhaust set.

There you have it.  Tighten that tush and get ready to flaunt your backside!

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That’s right… YOU! SEXY! NOW!  Ladies it’s time to take control and let your inner sexiness run wild!  Isn’t she ————–> hot!!  You can be too… All you have to do is believe you are sexy and you will be sexy!  Now comes the sexy regimen.  Invest in yourself and your beauty time.  Make it your sacred time to primp and pamper your sexy body!  Here is some hot advice to get you on your way to the inner vixen waiting to emerge!

Get skin (and attitude) to GLOW:Create your own mini facial regimen and do it at least once a week.  I quick tip… grab yourself a bowl of hot water and let your face soak up the moisture from the steam to open up your pores.  Place a towel over your head and use it as a mini tent/sauna to help keep the steam focused on your skin.  Perform this method for up to 10 min, but not any longer.  Once done wash your face with cleanser or a light scrub and splash off with cool water.  This will help your pores close back up and keep from letting dirt and grime back in!  And there you have it… beautiful skin and amazing confidence to go show off!

Invest in the little black dress:  That’s right ladies the LBD… Every woman should have that black dress that shows off their sexy curves!  It is mandatory that you have one in your wardrobe so if you don’t I suggest you get shopping!

Groom it ladies:  Give yourself a manicure and pedicure once a week… Keep you eyebrows shaped and tamed at all times.  Choose a day every few weeks to really pamper yourself and feel good from head to toe!

Stay clean and fresh:  Make sure to bathe once a day… That is a staple for feeling and being sexy.  Always be cuddle ready with your soft skin and hair!  You never know when someone is going to want to be close to you.  Make sure to smell good at all times.  That means use scented lotions, body sprays, and perfumes.  You can even buy sweet smelling shampoo and conditioner.  Keep your mouth in tip top shape!  Brush and floss at least 2 times a day and make sure to always have mints with you. 

Feel sexy underneath your clothes:  Check out the latest Frederick’s of Hollywood or Victoria’s Secret catalogue and get yourself some sexy underwear.  Even though most will never see what underneath… you will have that confidence and sex appeal that will drive them wild!

Well ladies with this advice I expect all of you to get out and be sexy!  Knock them dead with your exuberant confidence and vixenish attitude:) Remember sugar AND spice is very nice!!

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When starting out on a new weight loss program it can be easy to get sidetracked and discouraged.  when the results you want seem so far away that little voice telling you to give up and give in will try to take over… but you can silence that voice and take charge of your success and not only achieve your rock-hard body, but grow in all areas of your life.

Breaking through the barriers that life throws at you can be challenging.  It’s up to you to stay determined and keep going.  It may take a few month to really see some change, but trust me if you stick with it you WILL start see the results you want.

Surrounding yourself with an awesome support system will help you stay on track.  Update your friends and family on your progress and even keep a journal for yourself.  Create an online blog to write about your weight loss story and maybe you will become the next internet fitness sensation!  Whoever it is that will keep you on your toes, get them on board with your journey.

Make your workouts count!!  When you see those people in the gym spending hours on end doing cardio at a moderate speed, I beg you NOT to use them as inspiration.  Remember intensity intensity intensity is one of the most important parts of the equation.  Make your body burn… Make it hurt… Make it sweat!!  A short more intense workout trumps a long steady-state cardio session anyday!  Just make it count!!!

Most importantly nutrition is your best friend during your journey.  You will have slip ups and stray, but do not beat yourself up and stress over it.  Take it one day at a time and just get right back on track.  Remember your workouts mean nothing if your nutrition is not right in line with them.

What it boils down to is stay determined and remember you are in it for you 100%!! Push yourself and you WILL get results!

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Yes we have all heard the phrase “no pain no gain”, but what does it actually mean? I am going to break it down for you right here right now!

First things first… not all pain is good! Any kind of joint pain or sudden sharp muscular pain should be taken seriously.  If this occurs it is highly recommended you consult your doctor.

No pain no gain simply reflects intensity.  How intense is your workout and are you feeling your muscles burn?  One example of good muscular pain is the slow burn that will kick in when you are about 3/4 done with your set.  The last few reps within the set your muscles should be on fire!  That is a good indication your workout intensity is where it should be.

Another good muscle pain is DOMS (delayed onset muscle soreness).  This kind of pain is created from micro-tears within the muscular tissue that the body needs to repair.  This can take 1-2 days to creep up on you and may take up to 7 days to go away.  To help alleviate the pain hop on a cardio machine or toss your running shoes on and take a jog outside.

Push yourself and get results, but make sure to listen to your body during your workout!

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 We all know Jessica Biel has one the hottest bodies in hollywood thanks to here trainer Jason Walsh.  Well here it is!!  The break-down of how she keeps those fab abs and tight butt…

Celebrities are always in the spotlight and under the scrutiny of the media which forces them to be aware of their body image.  Don’t be fooled by all of the gimmicks that are endorsed by celebrities… There is no magic pill or magic drink!  It boils down to hard work and dedication to making it happen!  Jessica Biel knows first hand how to get it done.  Here key to success is intensity!

For her cardio.. Jessica Biel focuses on interval training on a track.  It ranges between 200m sprints at 75% and 100m sprints at 100%.  These are performed for 6-8 repetitions depending on what was worked the day before.  This type of training is scorches more fat and gets you leaner quicker than long strung out bouts of cardio.

To get those killers arms and shapely legs, Jessica does circuits made up of chin-ups, squats, and deadlifts.  To spice up the intensity she will perform the squats and deadlifts on one leg.  Don’t worry ladies these exercises will only make your body hot and sexy and not big and bulky!

There you have it…. Get the body of one of the sexiest celebrities in Hollywood!  I want to see you rockin that new hot bod with pride!

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If only it was that simple… right?  Well it is with the right motivation to keep you pumped up and ready to rock!  If you want these buns of steel you are going to have to make the commitment to get them.  Here are some great tips to keep you on track and Just Do It!

1. Visualize:  Creating a visual image of how you want to look and feel is one of the most powerful ways to stay on track.  Find a photo that resembles what you envision for yourself and keep it with you at all times.  Every time you look at it remember to Just Do It!

2. Make a plan: Write down all of your goals in a journal.  Make sure to have you long term goals as well as your short term goals.  Keep it realistic and you are more likely to stick with it as you see results.  Assign a day to do a weekly assessment for yourself and track your progress and write down how you feel and don’t forget to Just Do It!

3. Spread the word:  Tell anybody and everybody from your family to your friends to your co-workers.  Making your goals public will force you to stay accountable for your progress.  It will also provide verbal motivation and positive reinforcement from your peers that will keep you pumped up about your goals. 

4. Reward yourself:  After achieving each short term goal let loose! Go out and have a good time because you have earned it… Take yourself shopping or make an appointment for a massage and pamper yourself.  Rewarding yourself for your hardwork will keep you motivated to climb that mountain and win the battle of the bulge.  Remember YOU are the most important person in your life and you must love every inch!

5. Take the emotion out of it:  When to much emotion is put into working out it can take away from your progress.  There will be exercises that are more challenging than others and that’s more reason to do it rather than simply not do it and say you hate it.  That is giving to much credit to something that doesn’t deserve it.  Take your emotions out of the gym and don’t think about it.  Just Do It!

6. Stay Positive: Yes you must stay positive through your whole transformation.  There will be hurdles to get over and mountains to climb, but you can do it!  Put motivational quotes around your home and in your car for you to see and read everyday.  Keep your eye on the prize, stay focused, and Just Do It!

Working out is as easy as 123 when you have to motivation and drive to stick with it.  Those buns of steel didn’t get that way just sitting around… There are many hours of sweat and hard work that made them look like a million bucks!  YOU are the only one who can change yourself… So Just Do It!

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Do you want to be shredded?  Do you want to look sexy in that bikini?  It’s summer time coming up and who doesn’t want to take a little vacation to the beach and blow everyone away with there amazing abs!  Here are 6 helpful tips to get you closer to that sleek and slender 6 pack!

1. Eat, eat, eat:  Diet is everything. Eat 5-6 small meals throughout the day making sure to pair healthy fats, lean protein, and complex carbs.  This will keep your metabolism fired up and ready to burn away the fat!

2.  Cardio, cardio, cardio:  Getting in your cardio is what will burn away the fat that is hiding your amazing abs!  Mix it up with tossing a couple days of interval training (short bursts of high intensity cardio for 20-30 minutes) and/or plyometrics into your routine.  You can also split it up and do a cardio session in the morning and one at night.  Just make it count!

3. Strength train:  Getting in the gym and tearing  up the weight room will build muscle that will help in torching fat.  Not only does strength training shape your muscle to look beautiful, it also kick starts your bodies furnace to stay hot all day.  And ladies don’t worry about getting big because our bodies are not equipped to gain large amounts of muscle with out help.

4. Drink lots and lots of water:   recommend to drink 1 gallon of water a day, but make sure you at least drink 1/2 your body weight in ounces.  For example: If you weight 100 pounds you would drink half of that in ounces so it would be 50 ounces of water.  You can add a tiny pinch of sea salt to your water to help your body absorb and retain it.  Water helps your body flush away toxins and keep all of your organs hydrated.

5. Supplement with protein shakes:  Getting the proper amounts of protein is crucial when you want to burn belly fat and show off those abs.  The proper amounts to consume are dependant on your activity level as well as your initial goal, but a good guide is .07-1 gram of protein per your lean body mass.  It is also important to drink a quality protein power such as Whey Protein Complex which can be found at www.personalpowertraining.com.

6. Make it happen:  Make the commitment to yourself and everything will change.  Not only will you look amazing, but your confidence with be radiating and you will shine like a star!  Set your goals, stick to them, and don’t let anyone get in your way of achieving them!  Remember… YOU have to power to change anything!

There you have it… your abs are already making their presence known!  I can’t wait to see you on the beach with your rockin 6 pack!

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