Stay Focused

We have some pretty extraordinary ladies at Get StrongHer. Some are super strong, some extra fast, a few have the endurance of the Energizer bunny.

Others still are so determined, nothing stops them, nothing.

In fact, I truly believe that everyone has a gift, some just haven’t uncovered or acknowledged what theirs is yet.

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Pop Squat and Skate -BodyWeight Workout (video)

Let me tell you about this workout….I headed to my studio to shoot the videos. And that’s all I think of it as; shooting a video, not a workout. I do all my takes, get the angles I want and head back to my home office. A few hours later I start getting a throbbing soreness in my glutes. It kept getting more and more intense until the next day I woke up and I wasn’t sure if I was sore or seriously injured. Truly, It was bad. And every bit of it deep down in my butt cheeks. Nowhere else. [Read more…]

3 Moves. One Killer Workout [Video]

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…]

The Critical 4th Week

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I need to talk to you about something important. You may not have realized this but the most critical drop out point for most people on a new fitness and diet program is right around 4 weeks….if you’ve been consistent on your plan you are feeling good, when you look in the mirror you can see some differences; maybe your tummy sticks out less, that roll on your back is smaller, you just look tighter.
Around this time you will also notice that your current clothes fit better. You don’t have to hike your skirt up so high on your waist to get it to zip, your pants aren’t suffocating you, everything just lays a little smoother.
In fact you are feeling so good about yourself that one of two things happens: [Read more…]

My Step By Step Meal Prep For The Week

“If you fail to plan you plan to fail” you’ve heard that saying before right?planning-the-menu-notepad-300x300
It can sound cliché but it is actually a very accurate saying especially when it comes to your nutrition for weight loss.

Waking up each day and winging it or just saying “I’ll try to make good choices” is leading you down a path that takes you nowhere near results!

But I know that it can seem so daunting and time consuming to prep for an entire week. But it’s really not and the more you do it the quicker you will become at it.

I decided to share my personal menu and prep time line with you all so you can see how easy it can really be.

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Ditch the Plateau! (spring cleaning time)

A plateau is when you feel like you’re doing everything right but you’re not seeing the changes you expect to see on the scale or in your clothes. Basically you’re not progressing.

Sometimes it really is a matter of your body holding on to those last few pounds and you needing to pull out some tricks to get your body to let go of them. However in my experience working with lots and lots (hundreds!) of women I find that really there are just some things you need to buckle down on and clean up (usually in the diet) to get back on track and get over this “plateau”.

So since it’s now officially spring let’s do some spring cleaning of your weight-loss habits.

These are the top 3 areas that most of us aren’t really being as diligent as we can: [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…]

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…]

Why Soda Is Making You Fat!

If you’ve been drinking one or more sodas every day, that aluminum can in your hand is to blame for those extra digitsget educated at Sacramento's Booty Boot Camp on the scale. We’re not talking a couple pounds either. We’re talking long term weight gain. One can of cola adds more than 100 calories to your daily intake. That’s over 10 lbs of additional body fat every year.

Obesity, type-2 diabetes, and soda addiction have all risen together steadily and scarily over the past decades. Coincidence? Not a chance. Soda is sabotaging your body. [Read more…]

A Pre-Schooler Taught Me This…..

Yesterday I talked about going guilt-free when it comes to food and having an open relationship with it. I gave you some things to ask yourself and I hope it helps you. But I left feeling like I was unclear…like I didn’t really state the facts as I see them so here it is:

You have to take responsibility for your actions and your decisions. Eat the cheeseburger and fries or not. Say yes to dessert or No… it is your choice. [Read more…]