Sacramento – Page 3

2014 Is The Year Of….

January 15, 2014 By 4Admin01

In 2014 I am going to talk to you a lot about getting stronger and getting faster.

In fact that is going to the focus of our work in our Sacramento fitness studio.

And if you are interested in losing fat and “toning” up then you’ll want to pay close attention because getting stronger and faster can make the fat loss and toning thing happen in a flash.

I know. I spent all of 2013 transforming myself and those are the main things I focused on.

You see I spent most of 2011 and 2012 doing squats to have a nice butt. Push-ups to have great arms. And I ran long distances to burn fat.

I stayed chubby. [Read more…]

Filed Under: Fat loss, Mindset Tagged With: Fat Loss, Sacramento, strength training, strength training for women

Time to Improve Your Self Image

December 17, 2013 By 4Admin01

There is a secret out there that leads to instantly having a better self-image (keep reading it’s not what you think)

Before I let you in on this secret, consider that Self-worth for many people is tied to physical appearance, namely overall body size.

Is it any surprise?

You and I are bombarded with images of celebrities in skimpy and seductive outfits. And even some positive publications like my favorite fitness magazine (Oxygen) while promoting a fit and healthy lifestyle (full of strength training!), are not actually portraying a realistic image that every women is going to have the time or interest to look like.

Side note here: I am not against using images like this for motivation, but you have to keep it in
perspective.

So here’s that little secret: [Read more…]

Filed Under: Mindset Tagged With: Olympic lifting, Sacramento, strength training, strength training for women

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

My Step By Step Meal Prep For The Week

October 29, 2012 By 4Admin01

“If you fail to plan you plan to fail” you’ve heard that saying before right?
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.

[Read more…]

Filed Under: Nutrition, Weight Loss Tagged With: meal planning, personal trainer, Sacramento, weekly meals, weight loss

3 Minute Creepy Ab Workout (video)

October 17, 2012 By 4Admin01

Who doesn’t love a good ab burn? (well actually I don’t at all but I like the results soooooo, a girls gotta do what a girls gotta do)

A few months back I filmed some short but intense ab workouts, I posted the plank video about 3 weeks ago (find it on my blog here: Mini Planks Of Death) and even though it looked simple I had a lot of people come up to me and say it sure did sneak up on them!

So if you liked that one you’re gonna love this one! I call it the: Creepy 6-Pack. It’s just 2 exercises and you can follow along right with me for the entire workout.
[Read more…]

Filed Under: abdominal training, Exercise and Fitness Tagged With: abs, belly fat, boot camp, bootcamp-elk-grove, flat stomach, Sacramento

Follow Along Ab Workout (video)

September 19, 2012 By 4Admin01

In yesterdays newsletter I talked about getting flat abs and how it has a LOT to do with your overall eating habits as well as the form of cardio you engage in most often.

And while I stand behind the fact that spot training will not give you your dream flat abs, working your abs does have a place. But don’t waste your time with boring crunches. I made a few follow along videos a couple of months back and I’m going to share them with you starting with this one:

You can actually follow right along with me. But warning, I do a lot of moaning and groaning, LOL. It burns!

BTW- My friends at Prograde have this product called Metabolism and they just completed a double blind clinical trial that proved that users of their Metabolism product experienced 8 X great abdominal area fat loss compared to a placebo! That’s pretty durn good! Here is the info on the study and it’s on sale right now for 13% off when you enter code SKINNY13 at checkout

Burn 8X more belly fat!

Alright enjoy the video. I’ll share another next week so try to get this one done 2-4 times before then.

Filed Under: abdominal training, Exercise and Fitness Tagged With: abs, belly fat, bootcamp, elk grove, Sacramento

I Dare You

June 1, 2012 By 4Admin01

I just got back from a fantastic family trip to the Grand Canyon. The hiking there is so beautiful.

Here is a picture at one of our rest points.

Now I wouldn’t say I’m afraid of heights in the strictest sense, but if given the choice I’d rather not hang out too close to cliffs, so getting past that and just enjoying the challenge of the hikes, the company I had and the beautiful scenery took a couple of deep breaths and focus (to start anyway, once I got going my fears were the furthest thing from my mind).

As I was thinking about all that I would have missed had I let my fears get the better of me I realized that today of all days would be the best day to write about it because today is: National Dare Day (you didn’t know?!)

Usually the word “Dare” makes us think of being challenged to eat worms, kiss a stranger, moon somebody or spontaneously yell out something silly in a crowd; that kind of thing. But today I want to dare you to do something that’ll help make you healthier, more fit or more focused.

Take your pick. I DARE YOU TO:

– Not a runner? I dare you to go run a mile right now and see how fast you can get it done (run/walk is fine just do it!)

– Post your before picture on facebook and announce to your fb community that you are starting your fitness journey now! (tag me if you do!)

– Try a new workout: Boot Camp, Dance Cardio (even if you don’t have rhythm!) and Power Yoga are all good options if you’ve never done them. We offer all at BBC and you can try one or all of them as my guest. Call me and I’ll put you on the guest list(s) 916-57-BOOTY.

– Sign-up for Tough Mudder! You can be on the BBC team. Sunday September 23 (email me if you’re interested)

– Sign-up for an event like a run or cycle event and pick a level higher than your norm or a level that scares you to think about (for instance, always run a 5k? Register and run the 10K!)

– Strip down to your undies, stare at yourself in the mirror and out loud say all the things that you like about your body without saying one single negative thing, meaning you can’t say I have great ___except…. Doesn’t matter how small the likes are: I like my wrists, my collar bones are quite lovely, I’ve got fantastic fingernails! You’re laughing but some of you have been verbally abusing yourselves for so long you may have to start with those fingernails….

– Avoid for one full weekend (Friday, Saturday, Sunday) one thing that you SWEAR you’d shrivel up and die without eating/drinking.

– Eat something that’s considered healthy you’ve never tried ’cause it looks or sounds “weird”

But most of all I DARE YOU TO:

– Actually achieve the goals you’re always talking about achieving.

– I dare you to put the work in

– Make the sacrifices

– Feel the burn

– Drip the sweat

– I dare you to stop making: exceptions, justifications and excuses for why you can’t possibly do ___ or give up___ or make time for ____.

I DOUBLE DARE YOU TO: FINALLY SUCCEED!

Happy Dare Day!

Filed Under: Exercise and Fitness, Fat loss, Mindset, Weight Loss Tagged With: boot camp, bootcamp, Fat Loss, fitness, healthy, motivation, personal_training, Sacramento, weight loss

Ditch the Plateau! (spring cleaning time)

March 20, 2012 By 4Admin01

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…]

Filed Under: Exercise and Fitness, Fat loss, Mindset, Weight Loss Tagged With: bootcamp, elk grove, Fat Loss, fitness, healthy habits, personal trainer, Sacramento, trainer, weight loss

My Top 10 Smoothie Recipes (and a contest)

March 16, 2012 By 4Admin01

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…]

Filed Under: Fat loss, Nutrition, Recipes, Weight Loss Tagged With: boot camp, bootcamp, fat burning, Fat Loss, fitness, healthy breakfast, personal trainer, Sacramento, weight loss

Healthy Brunch Menu

March 5, 2012 By 4Admin01

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…]

Filed Under: Nutrition, Recipes, Weight Loss Tagged With: boot camp, bootcamp, exercise, Fat Loss, healthy habits, healthy_breakfast, motivation, personal trainer, Sacramento, weight loss