Do You Wanna Be “That Girl”?

October 3, 2011 By

Today I want to talk you about greatness. I don’t mean change the world greatness. I mean personal greatness. I know that sounds lofty but hear me out. I saw this picture and quote on Facebook (see below) last week and it got me to thinkin…..

I have several clients that have been with Booty Boot Camp for 1 year, a few just made 2 years and a few more still are coming up on 3 years. If you watch them in class they’re kinda awesome. They’re working hard but they’re fast, use more weight and have impeccable form.  Most of them also have run several half-marathons, too-many to count 5 and 10k’s, some have done triathlons and even full marathons. These are regular women, most are moms, work full-time, have spouses. The younger ones are building their careers and starting their families. They’re just like you basically.

When new ladies come in to try out BBC they often notice these dynamos and will ask “did they come in fit?” “Have they always been small?” “Maybe this is too much for me….” [Read more…]

Filed Under: Exercise and Fitness, Mental Health, Mindset, Weight Loss Tagged With: , , , , , ,

How Quickly This Happens

September 28, 2011 By

I survived! Lol, (of course I did. I’m silly). Thanks for all the emails and texts last Wednesday before my lumbar puncture (aka: spinal tap) it helped a lot. In the end it was pretty uneventful. Mild discomfort and a slight headache but it was more my mind freaking me out than anything else. The Doctor was actually a workout enthusiast too so while my spinal fluid dripped outta me, we talked about working out. He was telling me about deadlifts and Squat cleans and I was like yeah, yeah, cool…..is it done? lol He was trying to distract me I know. It didn’t work but I appreciated the effort. [Read more…]

Filed Under: Mental Health, Mindset, Weight Loss Tagged With: , , , ,

I’m A Baby When It Comes To This…(help!

September 21, 2011 By

This is going to sound strange but I can twist an ankle, sprain my back, jar my knee or tweak my shoulder and if I get any of these injuries while competing in an event or trying a new exercise move, it’s all good. I ice, stretch and move on. But schedule an appointment for pain, as in a Doctor’s office and I am a TOTAL baby! LOL! I admit it; I’m a medical-pain baby.

Today I get a lumbar puncture (aka spinal tap!) and I know in my head it’s not that big of a deal but the other side of my head is still freakin out. So at 8:15 think of me :).

In honor of lower backs I want to tout the benefits of doing lower back exercises. You may not know this but a strong lower back is just as important to having a flat belly as direct abdominal exercise. I know that may sound strange but the two muscles groups actually work together, when once relaxes the other engages so you want them to have an equal amount of strength.

Here are a few other benefits to having a strong lower back:

1. You use your lower back muscles ALL. THE. Time. Seriously, if you’re not lying down, you’re using them. If you don’t make sure they are strong enough to handle all that work, expect lower back pain later on in life.

2. If you sit in a chair all day for work staring at a computer you put your back under even more stress. In fact, back pain is one of the leading causes for employee absenteeism. Fortunately, you can help out that situation just by concentrating on sitting up straight.

3. Also, strong lower back muscles will help you stand up straight as well and that make you look better, more confident and thinner!

The great thing about most low-back exercises is that they can be done almost anywhere and without equipment.

The superman is just one of my simple favorites. You can start by doing 2 sets of 10. Make sure to pause for 1-2 seconds at the top of the move.

 

Alright, I’m positive I’ll be back later this week totally a-ok but I had to let my nerves out a little this morning.

Filed Under: Exercise and Fitness, Weight Loss Tagged With: , , , , ,

Workouts For Your Workday (printable workout)

September 20, 2011 By

A couple of weeks ago I asked you what you wanted me to blog about next and one popular one was quick workouts you could do at work. So I made some for you.

There are 3 different workouts one to fit every type of workplace. But don’t stop at the office. These are also great anytime, quick little calorie burns to help you reach your goals that much faster and to just leave you feelin’ good. [Read more…]

Filed Under: abdominal training, Exercise and Fitness, Fat loss Tagged With: , , , , ,

A Candy Bar For Breakfast AND a Flat Belly

September 16, 2011 By

Ok, so not really a candy bar, you know I would never set you up for an insulin rollercoaster like that, but I have something else I think you’ll like. One of the breakfast smoothies off the new Flat Belly Boot Camp 2.0 menu has a shake called Almond Joyousness and it’s good for you peoples. How bout that? [Read more…]

Filed Under: abdominal training, Nutrition, Recipes, Weight Loss Tagged With: , , , , , , , ,

NO EXCUSES!

August 28, 2011 By

Moment of truth time…….you’ve been doing it for a while now, probably longer than you realize. Again and again, you come up with a reason why you’re going to start TOMORROW.

Before you know it, you wake up one morning and you’re 5 lbs, 10 lbs, or 15 lbs heavier than you were a few months ago!

Enough is enough. Now is the time to stop making excuses, to stop putting your fitness on hold, and to start working out and eating to support your goals. Period. [Read more…]

Filed Under: Mental Health, Mindset, Weight Loss Tagged With: , , , ,

5 Must-Do Butt Exercises

August 23, 2011 By

We all want a nice booty, right? It’s always the best accessory in your clothes, summer or fall.

So here’s the truth: your nutrition does have a LOT to do with the shape of your backside. It doesn’t matter what the condition of your booty is now and what your goal is. In order to make a difference (lift, smaller, more muscle, shape, maybe GET a booty if you currently don’t really have one to speak of….). Nutrition will, in fact, support that goal and help you reach it.

BUT, you also need to throw in some serious resistance training to get some strength and shape (yes, even if you want a smaller bum) and that’s what I’m going to talk with you about today.

Incorporating the following 5 exercises in your regular strength routine will help you burn fat, shape and firm your booty, sculpt surrounding muscle groups, and rev up your metabolism. [Read more…]

Filed Under: Exercise and Fitness, Uncategorized, Weight Loss Tagged With: , , , ,

Skinny Jeans Approved Desserts (Recipes)

August 10, 2011 By

The two biggest “challenges” my clients often face when they are trying to stick to a plan to get lean, as far as nutrition goes, are alcohol and sweets. Sometimes one or the other, sometimes both.

That’s why during the last Skinny Jeans Transformation Challenge, I challenged the teams to come up with healthy desserts under 200 calories per serving that were made up of a majority of whole foods (meaning minimal processing), contained at least one “super-food” and tasted good enough to satisfy the urge to grab a jumbo cookie, brownie or bowl of ice-cream (you do get those too right? It’s not just me?…..).

Well they came up with 3 and I’m finally sharing them with you today (Hint: The ice pops are PERFECT for these hot summer days). [Read more…]

Filed Under: Fat loss, Nutrition, Recipes, Weight Loss Tagged With: , , , , , ,

My New Favorite Word

August 3, 2011 By

One thing I hope you’ve all learned from my blog and emails is that even though fitness is my career, I’m just a regular woman like all of you. I mean we all have different things that fill our days and stress us out at times but we all have them –busy days and stressful situations.  Just like you; first thing when my eyes open in the morning, the laundry list of the 10 hours worth of things that I need to accomplish in 3 hours starts running through my head. Sometimes laundry is actually on that list, boooo!

But just like you (and maybe a little more so) I also know that one of the most important things on that list is my own workouts. And just like you, my first thought is often: “I don’t have time for that! I’ll squeeze it in later”. [Read more…]

Filed Under: Mental Health, Mindset, Weight Loss Tagged With: , , , , , ,

Be a Weekend Warrior-for August

July 27, 2011 By

Today I have two gifts for you, one for every single person reading this and one for 15 Booty Boot Camp newbies.

First up, tracking your progress is a key element in making sure that you reach your goals on time and exactly as planned.

Keep track of your progress at Booty Boot Camp

Today I’m sharing with you my 30-day progress tracker so you can chart your progress from day 1 to day 30. In it I share exactly what methods of tracking you should use and why. There are also step-by-step directions on how to do it and a place for 30 days worth of pictures and measurements. You can print it up and start using it today!

A gift for you:  30-day-progress-tracker

Next; last week we moved into our new 3,000 sq ft facility and we are having a great time utilizing all the new space. While the official grand opening is not for a few months, I’ve decided to have an unofficial grand opening right now and invite 15 women to come lose weight and tone up with us.

I’ve spent the last few weeks developing my ‘Weekend Warrior Weight Loss’ program to help you drop 6-12lbs in the next 30 days. That is an entire jean, skirt or dress size! While most people are giving in to the lazy days of summer you could go into Sacramento’s Indian summer looking amazing.

And the best part is it is F.ree…… but only for 15 ladies.

Bring out your inner warrior at Sacramento's Booty Boot Camp

Here are the details:

  • My team and I will take your measurements and pictures and help you fill it all in on your progress tracker. We will continue to re-measure and take pictures for 30 days.
  • You will receive a complete 30-day, step-by-step menu complete with recipes and grocery lists
  • I’ve created 2 At-home cardio workouts and
  • 2 At-home strength training workouts
  • Access to EVERY Saturday Booty Boot Camp workouts with us July 30 –August 27 (workouts are at 8:30am)

Would you even know what to do with yourself if you were 12lbs lighter in 30 days? Maybe you’d take yourself to the mall for some shopping or maybe take yourself shopping in your own closet cause you can get into some of those too tight outfits that have been sitting there for-Evvvveeerrrr.

As I’m sure you’ve realized this is kind of a crazy program for me to give away for free. I’ve put hours and hours into the development of it and I could easily charge at least $97 for it (and I just might in the near future and it’ll be well worth it) but since I’m super excited about my new space and probably a little delirious from all the long hours that went into getting it ready, for the next 6 days, it’s my gift to you…..but only for the first 15 committed action takers.

To make sure I get the best group possible answer these questions:

1. Are you new to Booty Boot Camp? This program is to introduce women who have never tried Booty Boot Camp to the program.

2. Check your schedule, can you attend either the July 30 or August 6th Saturday workout at 8:30am to have your initial pictures and measurements taken.

3. Still looking at your schedule; make sure you can attend at least 3 of the 4 (or 5) Saturday workouts between now and August 27th.

4. Take a look at yourself in the mirror; do you see some things you’d like to change in the next 30 days and just as important, do you see a woman that is determined to get it done?

If you can answer YES to the above 4 questions then give my assistant Sarah a call at 925-321-5053. She will reserve your spot, schedule your first workouts so we can take your measurements and pictures and she will make sure that you receive the menus and at-home workouts in time to get started.

Here are your action steps:

1. Call Sarah and reserve your spot. Don’t procrastinate there are only 15 spots. 925-321-5053

2. Print up your 30-day-progress-tracker and bring it with you to your first Saturday workout.

 

Today is the PERFECT day to get started.

 

 

 

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