Exercise and Fitness

3 Moves. One Killer Workout [Video]

October 7, 2014 By 4Admin01

I get asked a lot what I do for my own workouts.

I actually do a nice blend of our boot camp and Beast Mode Squad moves with one exception; When I am on my own I like to keep my workouts to 3-5 moves tops and I do lots of rounds vs lots of moves and just a few rounds each.

It’s not that it’s any better or more effective, it’s just that when I’m working out solo its tough enough to stay motivated. If I have to keep changing moves referring to my notes I would probably loose motivation and bail. Plus I often need them to be fast. And with minimal equipment switching and one-time setup I can usually do 5 rounds of just about any circuit in under 30 minutes. BOOM. Done.

So I keep it simple. A few moves I can remember and then I go!

This one is my new obsession cause it has three things I love: Step-ups, explosive movement and lots of sweat.

You can do this at the gym the next time you’re there or you can do it at home with just a box or chair and a pair of dumbbells.

Scroll below the video for full instructions [Read more…]

Filed Under: at home workouts, Exercise and Fitness Tagged With: boot camp, Booty workout, Fitness trainer, personal trainer, Sacramento

At Home Butt and Ab Workout [Video]

September 5, 2014 By 4Admin01

Today I’ve got a great, quick booty and Ab workout for you to get you ready for Butts and Guts that starts at Get StrongHer Monday September 15th.

We did it all without weights but you could definitely add some resistance to the first two moves.

Go heavier on those walking lunges and moderate on the jump squats to make it more of a strength workout. Add just a bit of resistance to both to keep it a metabolic cardio session that’s a bit tougher than bodyweight.

Remember the early bird discount for Butts and Guts goes away Saturday at 1pm so don’t forget to grab your spot right now.

Before I get toe the video I’ll quickly give you the details:

This is NOT our boot camp program. While you will break a good sweat and feel this all over your body, these are special dedicated Glute (your booty) and Ab sessions focused on hitting your glutes from all three angles: Minimus, medius and maximus and those Abs.

Date: September 15^th –October 1st (3 weeks)
Time: Mondays and Wednesdays 7:00 – 7:45pm
Location: Get StrongHer Studio 45 Quinta Court Suite D

To lock in your spot Click Here

Okay, here is the link to the video Kim and I made:

Filed Under: abdominal training, Exercise and Fitness Tagged With: ab workout, bigger butt workout, butt workout, sacramento gym for women

One-Arm Total Body Strength Training Workout

March 4, 2014 By 4Admin01

Today I have a great video for you with a workout you can do while traveling, if you missed a session in-studio or if you just need an extra strength training session.

Unlike my most recent videos this is all about strength training. Putting on some lean muscle so you can burn more calories when you do cardio or when you sit at your desk.

So here it is:

Fat Burning Mini-Band Workout

December 23, 2013 By 4Admin01

I know you’re busy this week and you may be tempted to skip your workouts but don’t.

That is the perfect recipe for gaining 5 lbs before the New Year (yup it can happen that quick).

I made a quick video of some moves you can, and even though I went to my boot camp studio in Sacramento ca you can do this same workout at home. All you need is your trusty mini-band. [Read more…]

Filed Under: at home workouts, Exercise and Fitness Tagged With: at home workout, Fat Loss, mini-band workout, quick workout

Don’t Believe These 3 Strength Training For Women Myths

December 13, 2013 By 4Admin01

You’d think I’d be used to it by now but nothing irks me more than when good people are misled by fitness myths.

Things like:

-Eating 1200 calories or less per day is the sweet spot

-Lift light weights for more reps to tone

-Doing an hour or more a day of cardio will help you lose fat fast

-Crunches are great for the abs

These myths sabotage results and keep people miles from their fitness goal.

So as the new year approaches and people are starting think about a get-fit plan for the 2014, I feel it’s my responsibility to warn you about the bogus rumors going around about strength training.

Strength training for women is my absolute first workout love. It’s what got me into the fitness industry in the first place.

I started lifting weights at 15 and even still, over the years I’ve fallen victim to the myths I’m about to dispel. [Read more…]

Filed Under: Exercise and Fitness, Fat loss, Strength Training Tagged With: Sacramento, strength training, strength training for women, weightlifting

Workout For Your Abs (Video)

December 11, 2013 By 4Admin01

If at the top of your wish list this year is flat abs then you’ll love todays video.

It is an interval and Abs workout that will definitely make your abs ache tomorrow.

I must warn you this IS an advanced workout. If you are not already working out at my Sacramento boot camp or in some other program regularly and consistently then you will need to either pick a different workout or modify this one.

I put the details on the workout and also on how to modify it below. [Read more…]

Filed Under: abdominal training, Exercise and Fitness Tagged With: ab workout, belly fat, boot camp sacramento

Stop Making Excuses…Start Seeing Results

December 2, 2013 By 4Admin01

Why aren’t you at your goal weight today?

It’s not like you started your fitness journey yesterday…this has been a goal that you’ve been working towards for years.

So why haven’t you achieved it yet?

Now listen really closely to all the reasons that are popping into your mind right now. Grab a pen and paper and jot them down.

These reasons you’re giving for failing to reach your goal are really very clever excuses. So clever that you convinced yourself that they were legit. [Read more…]

Filed Under: Exercise and Fitness, Mindset Tagged With: bootcamp, motivation

3 Weekend Weight Loss Tricks

November 22, 2013 By 4Admin01

The weekend is upon you. Do you have plans? Do those plans include exercising, eating well, and staying fit?

According to some research, women consume about 115 more calories each day over the weekend than they do during the week. Those extra calories can tack on about nine to ten pounds each year.

And I don’t need to tell you that with the arrival of holiday season that 115 extra calories is probably a huge underestimation.

That is why you need a few tips to help you to avoid weekend weight gain: [Read more…]

Filed Under: Exercise and Fitness, Fat loss, Weight Loss Tagged With: bootcamp

Holiday Calories and Workouts

November 21, 2013 By 4Admin01

It’s that time of year where if you allow it, everything can get in the way of you getting your workouts in.

The average person gains 7-12 pounds during the holiday season.

Of course a HUGE part of that is in the food that is everywhere but just as key is the lack of consistent workouts.

Put at its absolute most basic, you gain weight when you take in more calories than you expend. And if you are eating all kinds of yummy treats (more calories) and not burning anything extra it’s easy to see where those pounds just creep on. Not don’t misunderstand me; you CAN NOT out work a bad diet. [Read more…]

Filed Under: Exercise and Fitness, Fat loss Tagged With: bootcamp, exercise, exercises, Fat Loss, weight loss

At Home Cardio Workout (video)

November 12, 2013 By 4Admin01

Hey There,

I’ve got a new video for you today.

It’s a quick @home workout that is one of the ways we do “cardio” at BBC.

I actually made it for the participants in this years Little Black Dress Transformation Challenge but I thought I’d share this one with you all as well. [Read more…]

Filed Under: Exercise and Fitness, Videos Tagged With: fat burning, fitness, follow-along, home workout, video