At Home Cardio Workout (video)

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…]

Cardio Alone CAN’T Do It

You wanna look good in shorts, tanks, swimsuits, and your own skin?

You need to build muscle and shed fat.

I’m on a mission to finally convince the women of Sacramento that building muscle is the best way to NOT look bulky (totally goes against the common beliefs I know)

We’ll talk more about how to build muscle in another email but what about the shed fat part?

The best way to do that is cardio right? You sweat buckets, the elliptical machine or treadmill tells you that you’ve burned 737 calories in your workout, you must be on the right track.

Well I’m gonna give you some bad new but only because I want you to succeed. [Read more…]

Lose This, Not That -Lift Weights To Look Leaner and Younger

I know you probably jump on the scale every other day to make sure you’re on track or to confirm how off-track you are. But what if I told you that you’re focusing on the complete and total wrong thing?

I know you’ve heard this before: The scale is deceiving. But hold on, I’m not trying to make you feel better about losing “only” 1 pound this week. I’m trying to tell you that you are barking up the wrong tree all together! Keep reading….. [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 I find it shocking that so many well-meaning folks are still exercising with such outdated notions of what constitutes an effective workout.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…]

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…]

My Top 10 Smoothie Recipes (and a contest)

A couple of weeks ago I had a few clients in a row ask me for some good smoothie recipes so I compiled my top 10 and shared it with all my clients. There are some really tasty recipes in that little booklet like Chocolate covered cherries, Chocolate Peanut Butter, and even a Green smoothie that is delish. They are hearty and nutrient packed so these are actually meals in a glass.

I really enjoy smoothies for breakfast because I can cram greens, flax and chia seeds in there and start my morning off feeling great.

But today I was going into my website to pull down the recipe booklet and I thought of you all; my faithful readers and I decided to share it with you too.

 

So here it is: [Read more…]

Try This One Thing For 30 days (get leaner)

In my line of work, the one thing I’ve gotten used to is people looking for that one little “secret” or “magic pill” to lose weight quicker……and while there isn’t a pill, there are definitely some tips and tricks that can speed the process along.

But there’s this one that is so simple and so effective but is often overlooked. In fact when I start to tell people how to do it they usually just start nodding their head like “yeah, yeah ok I got that, but what else?”

Sometimes I wanna grab their head, stop it from nodding and say : No, really pay attention, this is BIG and you’re just throwing it away!”

What is it? [Read more…]

Alcohol and Fat Loss

This time of year we can’t avoid the parties and  its evil twin “Alcohol”.

If you know me, you know that I am a big advocate of a balanced lifestyle. I preach moderation NOT restriction.

So let’s talk a bit about our friend “alcohol”

Alcohol And Fat Loss – Can You Have Both?

One question that often presents itself to many dieters who are trying to shed the excess weight that has accumulated over time is whether or not alcohol can be included in their diet plan.

Alcohol is something that most adults do like to indulge in from time to time – some more often than others. [Read more…]

Let’s Break It Down To The Basics

When you first start off on your mission to drop some L-B’s the most impacting factor is the calorie deficit you create. You need to burn more than you take in.

Side note: In the beginning it really is that simple. As you progress, lose more weight, get leaner and more fit, sometimes more manipulation is needed but for the sake of this post, let’s just talk about you being a beginner or intermediate exerciser.Learn to eat right at Sacramento's Booty Boot Camp [Read more…]

If It Wiggles and Jiggles You Need To Be Doing This….

The number one question I get asked is: “How do I make my belly (triceps, butt, thighs, or pick your problem spot) tight and firm?”

And here is my answer (and a workout to help get it done)…..

If it wiggles, jiggles, is puffy or bulges, then that is excess fat and excess fat is shed by proper nutrition and cardio (interval preferred). The “toning” or strength training exercises that you do for said problem spot, will build shape, size (if desired), and the overall form of your body.

Let me put it like this; let’s say you have triceps (the back of your arms) that move a little too freely when you move your arms and you start a intense regimen of strength training to firm them up, you can in fact build killer, awesome triceps muscles but if you don’t get the fat that’s actually doing the wiggling and jiggling off the top you won’t really be able to see the fruits of all your labor.

On the flip side, if you only dieted and did cardio and never added any muscle with resistance training, then you would end up with a smaller arm with less fat that jiggles but it would still definitely jiggle.

So you need the trifecta combo of proper nutrition, strength training and interval cardio.

Intervals are actually not complicated at all and there are hundreds of options that you can do right in your own home without any equipment. I show some of them in this 3rd and final clip from our morning show gig last week and I lay the exact workout for you right underneath it.

 
Wiggle and Jiggle Buster (warm up for 5-7 minutes before)

Quick Feet moving in and out – Tip: keep your feet close to the ground; it’s not a huge lift. You’re really only lifting your heels. Take fast tiny steps out nice and wide past your shoulders and all the way narrow. Keep your knees slightly bent the whole time. You should get your heart rate up and feel a burn in your hips and thighs! -20 seconds

Speed Skaters –30 seconds –Tip: Exaggerate your arm movements. We want to use as many muscles as possible and burn lots of calories.

Single leg deadlift –10 reps on each leg (this is the recovery move. You can also swap it out for a move that targets your personal trouble spot)

Do entire circuit 5 times.

Ok so now for an awesome workout combine all three workouts from the last 2 blog posts and this one into one calorie burning, juggle busting, booty shaping, sexy arms, flat abs workout in about 30 minutes.

Have fun!