Holiday Calories and Workouts

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…]

How to Be “That Girl”

When a new person come in to try out BBC their eyes are immediately drawn to our super-star clients.  The ones that can bang out toe push-ups and jump squats and make it look easy.

The new perspective client will often ask “did they come in fit?” “Have they always been small?” Then  they say “Maybe this is too much for me….”

My answer to this is always the same; I tell them that with VERY few exception every one of those women came in totally out of shape. Totally. As in had to sit down so they wouldn’t throw up, sore for days, couldn’t run a mile…… totally out of shape. [Read more…]

The Secret Of Spot Reducing

You’ve heard of “pear shape” “apple shape” etc. These refer to where a persons bodies stores the most fat.

About 99% of the time when I meet someone for a 1-on-1 Success Session they tell me that they need to work on one spot in particular; usually their belly, thighs, or arms. They want to hit there trouble spot hard to make it shrink.

No wonder, magazines and social media will have you believe that in order to get a flat belly you need to work those abs. Or to get a nice butt you simply have to squat and lunge more.

No don’t get me wrong squats and lunges WILL give you a nice butt. And planks, burpees and leg raises contribute to a nice midsection but not in the way you think. [Read more…]

5 Reasons You’re Not Getting Results

Ever wonder just how effective your fitness routine really is?
Quick test: Your results, or lack thereof.

If you feel that you are simply going through the motions then stop wondering about the effectiveness of your routine and start doing something new!

Check out Beast Mode Squad it is starting Monday September 23 if you want to get serious about your results there is no better time than now.

So back to your current routine…. maybe you saw great results when you first started to exercise, but now those results have come to a screeching halt.

Want to know why?
It’s because you might be making these 5 common mistakes: [Read more…]

How To Avoid The Bulky Look When Lifting

I hear it ALL. THE. TIME. Whenever I tell a client that they need to lift a little bit heavier this week since they’ve been using those 10lb dumbbells on a deadlift for 2 months now; “I don’t want to get bulky” then when I explain that they won’t actually get bulky and that more muscle will make them leaner they say: “No I really do! The last time I worked with a trainer they had me lifting heavy and my arms (legs, shoulder) got huge!”I’m going to admit something to you…..I’ve said those same words myself. I know, I know…I should know better but deep down I’m still a woman and have those deeply ingrained “bulky” fears in myself too.

But I DO know better and I’m going to explain to you the only three ways you could possibly get bulky from lifting heavy:

1. Illegal drugs – Building muscle takes a good amount of the hormone testosterone, in fact without a very high level of it is impossible to build HUGE muscles. Heck even though men who have LOTS of it naturally have to take drugs on top of their natural hormones to reach Arnold like shape and size.
So anytime you see a women with HUGE muscles; like cover her face and you may not be able to tell the difference between her and your boyfriend, then she is most likely on something black market to help that process along. Annnnd she is still working out like 6 hours a day!
[Read more…]

Do You Burn Fat or Time?

Have you ever wondered if those minutes you spend in the gym are burning fat or just time?

Unfortunately if you are like 80% of gym-goers, time is the primary thing you’re burning. I find it shocking that so many well-meaning folks are still exercising with such outdated notions of what constitutes an effective workout.

I don’t want that to be you.
[Read more…]

The 2 Minute Workout Fix

2minutes-300x226Have you ever completely totally just NOT felt like working out?

You think: I’m too tired, I’m too sore, too this, too that. But it’s also one of those days that way
deep down you know you’re just kinda making excuses…..

It happened to me yesterday. For some reason even though I’ve been LOVING my workouts
lately I woke up, did my normal routine of walking my girl Zoe and when I got back in the house
I just did not want to go workout.

But I have two rules I live by when it comes to deciding to skip a workout and I want to share  them with you. [Read more…]

If Only You Had Enough Time

focus-199x300Truth: One bad meal won’t make you fat.

Equally True: One “healthy” meal or good workout won’t make you lean.

Ultimate truth: Time passes the same for us all no matter what we do. And the passing of time will multiply the choices you make day in and day out. There is no way around it.

Here’s how it all adds up: if you keep eating crappy food day in and day out time WILL multiply your efforts and you’ll end up wearing all that food on your body, as in the wiggle, jiggle and BULGE. [Read more…]

Healthy Brunch Menu

Yesterday I hosted the first of what will soon be a BBC regular; a Nutrition Brunch & Learn.

It was a nice morning, I led a special 9am Booty Boot Camp workout and then we did a quick setup and all sat down to a simple yet delicious brunch while I threw out some facts and tips and answered questions about nutrition and fat loss. I already can’t wait for the next one! [Read more…]

Something you need to know (personal)

This may not sit well with you, but it’s something that you need to know, and so I’m just going to come out and say it.

See, the way I see it they’re insulting your intelligence.

Who’s “they”?

THEY are the talking heads you see on TV and hear on the radio. And I’m convinced they’re trying to make you fatter.

Every year at about this time all you see, hear and read about are people making the big three New Year resolutions – more money, quit smoking, and to lose weight.

Now, I don’t know the success rate of the first two, but as a fitness expert and someone who has helped dozens and dozens of folks lose weight and get in better shape, I can tell you (and statistics prove) that most people who resolve to lose weight in the new year are doomed. [Read more…]