Women, as we all know our rear view is not always what we would like it to be!
We tend to hold fat in our lower body and have a hard time showing muscle and/or definition in our butt and legs.
If your booty needs some work..... try this workout I did yesterday. Good Luck!
Warm-up before you start to make sure your lower body is ready to go!
*TREADMILL - WALK ON A INCLINE OF 8.0 SPEED OF 4.0 -4.5 FOR 10 MINUTES
* CABLE BUTT SQUATS - 4 SETS OF 25 REPS
* GOOD MORNINGS - 4 SETS OF 15 REPS
*SMITH MACHINE - GLUTE PRESS - 4 SETS OF 25 REPS
*STIFF-LEG DEAD LIFTS - 4 SETS OF 15 REPS
* SMITH MACHINE SQUATS ( GO DEEP) - 4 SETS OF 12 REPS
*SMITH MACHINE LUNGES - 4 SETS OF 12 REPS EACH LEG
* KETTLE BELL SWINGS - 4 SETS OF 25 REPS
* LYING LEG CURL - 4 SETS OF 12 REPS
* CABLE GLUTE KICKBACKS - 4 SETS OF 15 REPS EACH LEG
END WITH WHEEL - AB CRUNCHES - 100 REPS
* Use a weight for each exercise that allows you to be fatigued on the last rep
Know that we can work out hard and then not get the results we want due to a poor diet.
EAT CLEAN, WORK HARD, AND YOU WILL SEE RESULTS!
Tuesday, June 26, 2012
Tuesday, June 12, 2012
No time to workout? Try this.....
Try this workout if you are short on time and want to burn some fat fast!
Greg, Mary, Melissa , and I did this workout Friday evening.
4 of my clients did it yesterday.
* KETTLE BELL SWINGS ( 55LBS) - 40 REPS
* WALL BALL SHOTS - ( 20LB. MED. BALL) - 40 REPS
* ROPE SLAMS - ( 55LB ROPE) - 40 REPS
* KNEE BALL SLAMS - ( 15LB. MED BALL) - 20 EACH LEG
5 ROUNDS OF 40 REPS EACH = 200 REPS FOR EACH EXERCISE
It took Greg 27 min.
Me 32 min.
Try it and see how you feel the next day!
Greg, Mary, Melissa , and I did this workout Friday evening.
4 of my clients did it yesterday.
* KETTLE BELL SWINGS ( 55LBS) - 40 REPS
* WALL BALL SHOTS - ( 20LB. MED. BALL) - 40 REPS
* ROPE SLAMS - ( 55LB ROPE) - 40 REPS
* KNEE BALL SLAMS - ( 15LB. MED BALL) - 20 EACH LEG
5 ROUNDS OF 40 REPS EACH = 200 REPS FOR EACH EXERCISE
It took Greg 27 min.
Me 32 min.
Try it and see how you feel the next day!
Monday, June 11, 2012
Are you Going to be FIT, or are You Going to be HEAVY?
Sure, we all like to sit on the couch and stay in our nice , soft bed just a little bit longer in the morning but, does our lack of movement give us the healthy, fit body we're looking for or does it keep us in the same unhealthy, unfit body year after year?
On any given day the decision to get up off the couch and/ or get out of bed and EXERCISE can be a tough one to make. I hear excuses day after day, year after year as to why people just "can't" find the time to workout.
Is it that you "can't" or is it that you just really don't want to do what it takes to get the results you want?
Nothing worth having comes easy!
So ask yourself, "Do I really want to be fit and feel better physically, mentally, and emotionally?"
If the answer is, "YES, I DO!"
Then the first place you may want to start is the way you speak to yourself about EXERCISE.
We always think that we need to find willpower to do things we don't want to do, but what we really need is "WANT POWER". If we want anything badly enough , we will find the time and a way to get it!
Consider exercise a reward that you give yourself everyday- something that you are lucky enough to GET to do every day!
Picture your future self. Imagine the cost of not exercising- what you're going to look like and feel like, then imagine the benefits you will gain 1 years, 5 years, 10 years, and even 20 years from now!
Our future self will only be as good as the decisions we make today!
So what's your excuse?
Have you worked out today?
On any given day the decision to get up off the couch and/ or get out of bed and EXERCISE can be a tough one to make. I hear excuses day after day, year after year as to why people just "can't" find the time to workout.
Is it that you "can't" or is it that you just really don't want to do what it takes to get the results you want?
Nothing worth having comes easy!
So ask yourself, "Do I really want to be fit and feel better physically, mentally, and emotionally?"
If the answer is, "YES, I DO!"
Then the first place you may want to start is the way you speak to yourself about EXERCISE.
We always think that we need to find willpower to do things we don't want to do, but what we really need is "WANT POWER". If we want anything badly enough , we will find the time and a way to get it!
Consider exercise a reward that you give yourself everyday- something that you are lucky enough to GET to do every day!
Picture your future self. Imagine the cost of not exercising- what you're going to look like and feel like, then imagine the benefits you will gain 1 years, 5 years, 10 years, and even 20 years from now!
Our future self will only be as good as the decisions we make today!
So what's your excuse?
Have you worked out today?
Thursday, May 17, 2012
Thursday night workout
It was a beautiful night for an outdoor workout!
"BODY BLAST"
WARM -UP WITH -
100 - WALKING LUNGES
4 TIMES :
12 - SHOULDER PRESS SQUAT THRUSTS
20- KICK-UPS
16 - STANDING BICEPS CURLS
16- TRICEPS CURLS
50 - BODY WEIGHT SQUATS
20- FROG CRUNCHES
ENDING WITH-
100- WALKING LUNGES
Monday, May 7, 2012
Clean Eating - Starts With a Plan
As a Personal Trainer for over 23 years now ( Wow! Has it been that long!?) a big issue that my clients struggle with when trying to commit to a healthy lifestyle, is knowing "what to eat ?" and " what to purchase at the grocery store?"
There is so much conflicting information out there ( eat low carb, eat low fat, eat only grapefruit... and blah, blah, blah!!) - where do you begin?
As I say every day " 80% of what you look like is what you eat!"
That being said, here is a "Clean Eating Grocery List" to take with you for the next time you go to the store:
* Tuna Fish packed in water
*Eggs
* Lean cuts of meat ( poultry, fish, beef)
* Fresh vegetables & frozen ( stay away from canned)
* fruit
*quinoa
* oatmeal
* brown rice
* Low fat milk products - skim milk, cottage cheese, Greek yogurt , low fat string cheese
* Ezekiel Bread
* Tea
* Coffee
*bottled water
* Reduced calorie mayonnaise, ketchup, or mustard
* rice cakes
* extra virgin olive oil
* Natural Peanut butter ( only 1-2 tablespoons per day = 190 calories)
* Natural ( no salt) almonds & walnuts
Once you decide to improve your diet, plan your meals, and take the practical steps of removing unhealthy and tempting foods from your kitchen ( car and/ or office!) it wont be such an overwhelming task to eat clean and get the body and results you want.
Remember: YOU CAN NOT OUT TRAIN A BAD DIET!
There is so much conflicting information out there ( eat low carb, eat low fat, eat only grapefruit... and blah, blah, blah!!) - where do you begin?
As I say every day " 80% of what you look like is what you eat!"
That being said, here is a "Clean Eating Grocery List" to take with you for the next time you go to the store:
* Tuna Fish packed in water
*Eggs
* Lean cuts of meat ( poultry, fish, beef)
* Fresh vegetables & frozen ( stay away from canned)
* fruit
*quinoa
* oatmeal
* brown rice
* Low fat milk products - skim milk, cottage cheese, Greek yogurt , low fat string cheese
* Ezekiel Bread
* Tea
* Coffee
*bottled water
* Reduced calorie mayonnaise, ketchup, or mustard
* rice cakes
* extra virgin olive oil
* Natural Peanut butter ( only 1-2 tablespoons per day = 190 calories)
* Natural ( no salt) almonds & walnuts
Once you decide to improve your diet, plan your meals, and take the practical steps of removing unhealthy and tempting foods from your kitchen ( car and/ or office!) it wont be such an overwhelming task to eat clean and get the body and results you want.
Remember: YOU CAN NOT OUT TRAIN A BAD DIET!
Wednesday, April 25, 2012
Dieting makes You Fat!
Frequent dieting increases the risk of obesity and weight gain- according to a study from the University of Helsinki in Finland. Researchers examined the effects of dieting on the risk of obesity and weight gain over a 25 year period. The more often a person dieted, the greater the risk of obesity and weight gain. The effects were independent of genetics. Dieting promotes weight gain because it encourages preoccupation with food, suppresses the metabolic rate, and places an overemphasis on weight gain rather than weight maintenance. Genetic factors are important in the risk of obesity, but frequent dieting makes you FAT!
( International Journal of Obesity- 2012)
This is why it is so important to incorporate a "clean" eating and exercise plan into your every day life!
That is the only thing that works!
Consistency is key!
( International Journal of Obesity- 2012)
This is why it is so important to incorporate a "clean" eating and exercise plan into your every day life!
That is the only thing that works!
Consistency is key!
Tuesday, April 24, 2012
CAN YOU BE FAT & HEALTHY?
NO.
MOST PEOPLE WHO ARE FAT ARE LESS HEALTHY THAN THEY SHOULD BE.
OBESITY is one of the most urgent public-health threats today! Being overweight raises your risk for virtually every major illness: heart disease, type 2 diabetes, chronic arthritis and most cancers. When researchers at the American Cancer Society followed one million people for 16 years, they found the higher their body mass index, or BMI, the higher their risk of breast, uterine, stomach, and liver cancers. Experts are still debating whether obesity takes years off your life; it most certainly takes life out of your years! Obesity makes every day things - walking up stairs, shopping, running after your children, mowing the grass, and just getting around on a daily basis- much more difficult!
The point is, if you want to be vital and active NOW and in your FUTURE- you will be far better off in every area of your life - if you MAINTAIN A HEALTHY WEIGHT!
HAVE YOU WORKED OUT TODAY?
MOST PEOPLE WHO ARE FAT ARE LESS HEALTHY THAN THEY SHOULD BE.
OBESITY is one of the most urgent public-health threats today! Being overweight raises your risk for virtually every major illness: heart disease, type 2 diabetes, chronic arthritis and most cancers. When researchers at the American Cancer Society followed one million people for 16 years, they found the higher their body mass index, or BMI, the higher their risk of breast, uterine, stomach, and liver cancers. Experts are still debating whether obesity takes years off your life; it most certainly takes life out of your years! Obesity makes every day things - walking up stairs, shopping, running after your children, mowing the grass, and just getting around on a daily basis- much more difficult!
The point is, if you want to be vital and active NOW and in your FUTURE- you will be far better off in every area of your life - if you MAINTAIN A HEALTHY WEIGHT!
HAVE YOU WORKED OUT TODAY?
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