Sunday, June 30, 2013

THE DO-ANYWHERE TRAVEL WORKOUT

Traveling for the holiday this week? Don't let being out of town and away from the gym throw off your workout schedule! Staying as active as possible and eating as healthy as possible while on vacation will make such a difference in how you feel when you get back!  There are so many fun ways to get your fitness in...run, hike, swim, bike, play tennis, find some stairs that want to challenge you and own them. Get out there, get sweaty and have some fun with it! Here is my Do-Anywhere Travel Workout. It will get your heart pumping, your muscles working and your body sexy!
GET. TO. IT.

THE DO-ANYWHERE TRAVEL WORKOUT

1 minute Jumping Jacks
1 minute Mountain Climbers
25 Push Ups
1 minute Plank

1 minute Squats
25 Squat Jumps
1 minute alternating Reverse Lunges
25 Lunge Jumps

25 Tricep Dips (find a bench, ledge or some surface you can place your hands on)
12 Plyo Jumps (find a bench, ledge or some surface you can jump on and off with both feet)
1 minute alternating Step Ups (find a bench, ledge or some surface you can step up on)
1 minute Toe Taps (find a bench, ledge or some surface you can alternate tapping your foot on)

1 minute High Knees
1 minute Burpees
25 Tricep Push Ups
1 minute High to Low/ Low to High Plank

25 V-Ups
1 minute Bicycle Abs
1 minute High Plank with Alternating Knees In/Out
1 minute High Plank with Alternating Shoulder Taps

*Sprint, run or jog 3 minutes

*Repeat 2 times (or more if your body can handle it)!!!



Saturday, June 22, 2013

HOW TO GET LEAN! The 7 simple things you can start doing today to build the body of your dreams!

Most of the clients I work with, have similar goals...lose fat, build muscle and GET LEAN! Long, lean, sculpted, strong muscles is what most of us are working and striving for.  It motivates us to get our workouts in, eat clean and live a healthy lifestyle.  We want to see the definition of our muscles and feel our bodies getting toned and tight. Make it happen this summer! You can absolutely get the lean, beautiful physique you want, by just adopting 7 simple practices. It is all about the choices you make. What you choose to do everyday makes a huge difference in how you look and feel.  What do you choose for yourself? What's it going to be? Choose to get lean! Here are 7 things you can start doing today to build that dream body! Let's get to it!!!

1 - Increase the intensity of your cardio workouts and switch up your resistance training program. You have to bump up your cardio...you can do that by increasing the duration, speed or intensity. Take your cardio up a notch and watch the fat melt off our body. ;) Same with your resistance training program.  How long have you been doing the same exercises in the same order with the same weights?  Change it up!  Dropsets, supersets, change the number of reps, change the exercises you are doing.  Shake things up!  Make those muscles work!!!

2- Want lean muscle? Eat protein.  As simple as that. ;) Guys...make sure you are consuming 1.5-2 grams of protein per pound of body weight. Girls...you are going to want to try and hit 1 gram of protein per pound of body weight.

3- Limit your consumption of fruit to 2 servings a day.  Yes, fruit is good for you but, fruit also has a lot of sugar and calories. Most people rely too heavily on fruit for snacks and as part of their meals. Eat more veggies and lean protein and less fruit.  No more than 2 servings a day.

4- No carbs or sugar after 3 pm.  If you think about it...what snacks are you reaching for late afternoon, early evening and worst of all, midnight? Carbs and sugar. When our energy is low and our hunger levels are high, we tend to crave carbs and sugar.  Definitely not the way to go if you want to get lean. By establishing a cutoff time and staying away from carbs and sugar in the evening, you will not only see the muscle definition you want, you will also notice your cravings start to dissipate.

5- Dry out and ditch the booze. Not only is alcohol full of empty calories, it also lowers your inhibitions, decreases your ability to burn fat and decreases the quality of your sleep. If you want to get lean, you absolutely have to eliminate or decrease the amount of alcohol you consume.

6- Make sure you are drinking enough water...64-96 ounces a day. Water is essential. You need to be hydrated in order for your muscles to work properly. If you are not drinking enough water it will decrease your metabolism and you will burn less calories.  Drink up!  It makes a difference!

7 - Sleep. There is no way around it!  If you want a healthy, lean physique, you absolutely have to make sure you are getting enough sleep every night.  You need to give your body a chance to recover and repair your muscles so you are ready to take on your workouts the next day.  It also regulates the hormones associated with weight gain and fat storage.  Too little sleep can cause your body to produce a hormone called cortisol.  Google it. ;) Lack of sleep is directly related to increased belly fat and weight gain.  It is not about hitting snooze. ;)  It is making sure you go to bed early to give your body the proper amount of sleep it needs to build those beautiful muscles and rejuvenate your body!

Let's do it!  Start making these changes today and you absolutely can have a lean, sculpted, beautiful body!

Saturday, May 18, 2013

KEEP BUILDING A BEAUTIFUL BODY


Looking to build a beautiful back and get some sexy "guns"? This one will do it!!! The Tabata Intervals will elevate your heart rate and get your body burning calories. The strength training sets will build and sculpt some gorgeous muscles! Perfect. GET TO IT!!! Build your dream body...one workout at a time! 

TABATA INTERVALS WITH BACK AND BICEPS

Tabata Interval:
Burpees (1 minute)
Jumping Jacks (1 minute)
Jump Rope (1 minute)
*Repeat 2 more times
Bicep Curls (Dropsets/3 sets/12 reps each set/dropping the weight each set) (ie. 17 lbs, 15 lbs, 12lbs)
30 Alternating Reverse Lunges with Bicep Curls
12 Bent Over Flyes
15 (each leg) Single Leg Deadlifts with Bent Over Rows
Single Arm Bent Over Rows (Dropsets/3 sets each arm/12 reps each set/dropping the weight each set)
*Repeat 2 more times


Tabata Interval:
High Knees (1 minute)
Plyo Box Jumos (1 minute)
Side Leaps (1 minute)
*Repeat 2 more times
Crazy 8's Bicep Curls (8 - 1/2 way up all the way down, 8 - 1/2 way down all the way up, 8 - Full range of motion)
24 Renegade Rows
12 Upright Rows
24 Pushups
Medicine Ball Abs (25 Center - Sit up throw the ball, catch it and go back, 25 Seated Oblique Twists - feet elevated, twisting side to side, touching the ball to the ground each time)

Tuesday, April 30, 2013

GET TONED, GET LEAN, BE SEXY


Want to get toned, lean and sexy???  This one will Get. It. Done. Combining cardiovascular and resistance training will elevate your heart rate, burn calories, build lean muscle mass and get you looking  and feeling shredded, fit and fabulous! ;) All you need is your body, a 
stopwatch, dumbbells and a Bosu or Fit Ball. Let me know how it goes!!!




TABATA INTERVALS WITH CHEST & TRICEPS

Tabata Interval:
Side Leaps (1 minute)
Burpees (1 minute)
Jumping Jacks (1 minute)
Jump Rope (1 minute)
*Repeat 2 more times
30 Alternating Reverse Lunges
15 Chest Presses with Reclining Glute Lifts/Head on a Bosu or Fit Ball
15 Reclining Tricep Extensions with Glute Lifts/Head on a Bosu or Fit Ball
Crunches / Your choice (4 minutes)
*Repeat 2 more times

Tabata Interval:
High Knees (1 minute)
Squat Jumps (1 minute)
Lunge Jumps (1 minute)
Mountain Climbers (1 minute)
*Repeat 2 more times
Pushups (1 minute)
Tricep Dips (1 minute)
30 Alternating Side Lunges
15 Chest Flyes with Glute Lifts/Heels on the Bosu or Fit Ball
15 Overhead Tricep Extensions
*Repeat 2 more times

Wipe your sweat and stretch. ;) Awesome.

Tuesday, February 12, 2013

FEBRUARY FULL BODY WORKOUT CHALLENGE

Alright guys! ;) I've got an AWESOME Full Body workout challenge for you! IF YOU WANT CHANGE, YOU NEED TO CHALLENGE YOURSELF! I did it with my small Group Training last week and they said it was one of the hardest workouts we've done! That's a pretty good testimonial ;) they kick some serious butt on a weekly basis! Here you go! Let me know how far you get and definitely how you feel the next day! GET TO IT!!!

FULL BODY WORKOUT CHALLENGE
*All you need is your body and a set of dumbbells.
*Repeat the following circuit as many times as you can, increasing the reps each time by 2.
(ie. start with 2, next set do 4 reps of each exercise, next set do 6 reps, 8, 10, 12, etc. all the way to 24)
Let's GET IT!!! :)

2-24 @ of:
*Jumping Jacks
*Squat Jumps
*Mountain Climbers
*Pushups
*Grab a set of dumbbells and get to work...
*Shoulder Presses
*Bicep Curls
*Upright Rows
*Bent Over Flyes
*Tricep Dips
*Reclining Chest Press
*Crunches (your choice)
*Repeat, increasing reps by 2 each time!