4Admin01 – Page 11

Coffee Lovers Delight! (Recipe)

July 8, 2011 By 4Admin01

Starbucks, Pete’s, heck even McDonalds all have a blended Iced Coffee drink. And as hot as it’s been, I know you might have gotten a little tempted to indulge in one. Or even if ordering one of those calorie filled concoctions is not an option for you, you have to admit, it does look pretty tasty and the partakers look pretty happy with their purchase……until they go to get into their skinny jeans or their halter tops springs up like a roll-up shade. Even now that you can customize them at certain places and make them “lighter” they still aren’t really a good fit for you and the goals that YOU have, right? Right.

But you do not have to go the rest of your life without ever experiencing the joys of blended coffee. I have a frozen coffee delight that does fit right into your “get leaner” plan and it’s delicious. You could even have it for breakfast guilt free. The recipe is below. Blend one up and enjoy.

Iced Raspberry Mocha!

Brew one cup of coffee (I used Hazelnut, regular is fine, as is decaf),

add 4 ice cubes

1 3/4 scoop Prograde Lean Chocolate Flavor Meal Replacement

2 tbsp. pecans (or almonds)

1/4 c frozen raspberries.

Blend. Enjoy!

Filed Under: Recipes, Weight Loss Tagged With: boot camp, bootcamp-elk-grove, fitness, healthy habits, Personal training Elk Grove, weight loss

Mojo Retention Tool –Stay Motivated, Lose Weight

June 16, 2011 By 4Admin01

Hey there, have you ever been looking at a magazine (like inStyle, Oxygen, Shape, etc.)or been watching a movie or video and got a tingle of motivation to go for a run, clean up your diet or get in a kick booty workout? You may not have even been trying to get motivated, but something just sparks you without your even trying and bam! you are ready to GET IT DONE!

I love that feeling. And while it does happen on it’s own sometimes, it is actually one of the major tools I use to stay motivated. It’s also one of the first things I ask new clients to do; find something to get you motivated when you need a little push.

You see, day one of a new eating plan or exercise program is always exciting. You’re pumped, motivated, focused….. that can last from as short as a few days for some to as long as a few weeks for others. But at some point, no matter how determined you are, you hit a patch where you lose your motivation a bit (or maybe totally). It happens and you need to have some tools to help snap you back into go-get it mode.

Here are some of my favorite pictures, they are all from a Nike campaign that not only motivates but makes you smile and feel good about being an actual, breathing, non-airbrushed woman :).

Have a look:

Filed Under: Exercise and Fitness, Mental Health, Mindset, Weight Loss Tagged With: bootcamp, bootcamp-elk-grove, elk grove, elk grove boot camp, fitness, healthy habits, personal trainer, weight loss

This IS The Truth and There’s No Way Around It…

June 10, 2011 By 4Admin01

Before reading this any further, take a second and look down at your body. Hopefully you see lots of changes from your regular exercise program and have a few things to feel proud of. However, for most of us, there are still those nagging things that we’d like to address; a little extra belly fat left over. Maybe a little more thigh spread than we’d like. Perhaps you’ve lost a lot of weight but you still want/need to lose some more. Ok, have you identified some of your goals?

Here is the truth. I’ve tried it, tested it on me and hundreds of others. My friends have tried it, my colleagues all over the world have tried it. Every angle has been addressed, every method tested. And this one truth does not change…..

YOU CANNOT OUT-EXERCISE A BAD DIET

IF YOU WANT RESULTS, YOU HAVE TO HAVE A NUTRITON PLAN……AND STCK TO IT.

. (that means period)

Fat Flushing Recipes

June 3, 2011 By 4Admin01

In just 18 days it will be officially summer. I’m pretty sure the weather will catch on eventually, but until it does, just think of all this weird gloomy stuff as an extension on the time you have to get your summer body on.
This coming Monday, June 6th my 14-day Fat Flush starts and it’s gonna help a lot of women get going in the right direction, and you should be one of them.
I’ve been spending the last few hours creating the nutrition plan that will go with the 2 weeks of Fat blasting workouts and I wanted to share two of the recipes with you.
[Read more…]

Filed Under: Fat loss, Nutrition, Recipes, Weight Loss Tagged With: bootcamp, bootcamp-elk-grove, elk grove, elk grove boot camp, fitness, healthy breakfast, personal trainer, Personal training Elk Grove, weight loss

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

May 27, 2011 By 4Admin01

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 3^rd 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!

Filed Under: Exercise and Fitness, Media, Weight Loss Tagged With: boot camp, bootcamp-elk-grove, elk grove boot camp, exercise, fat burning, Fat Loss, Personal training Elk Grove, weight loss

Sexy Arms Workout

May 25, 2011 By 4Admin01

When you think of nice arms, you probably picture tight, lean arms without any excess jiggle. You probably picture arms with definite curves and shape vs an arm that appears to be more tubular shaped.
Now some women like a super cut athletic look, almost a little on the muscular side, and some like the “long lean” look with soft definition. Surprisingly, both are achieved with pretty similar methods (in the beginning at least).
Now how do you get ‘em? Biceps curls, Triceps dips? Yes, those are a part of it but you’re probably forgetting a muscle that makes all the difference – your shoulders, your side delts to be exact. You see, your side delt muscle actually takes up the top third of your arm and is one of the main things that give you that “separation” in your arms so that you have shape. Again, you can make that definition as strong or as soft as you prefer but either way, you’re gonna want to work those muscles if nice arms for the summer is your goal.

Crunchless Abs and Food

May 24, 2011 By 4Admin01

Last week my boot camp and I were featured on the local Fox station and I wanted to share the clips with you and give you the actual workouts we did in the segments . They are very quick and you can get a great “off-day” workout in in about 5 minutes.

In this first one I show some of my favorite [Read more…]

Filed Under: abdominal training, Media Tagged With: belly fat, boot camp, bootcamp-elk-grove, Fat Loss, Sacramento

Weight Loss Tips, Tricks and Recipes

May 13, 2011 By 4Admin01

This week I shared with you my own experience with losing 15lbs in 3 weeks and how I did it eating what some would consider a crazy high amount of calories.

I want to stress again that my goal is not to make you think that YOU need to, or should, lose that much weight that fast or that YOU can eat as many calories as I did and still lose weight.

But some of you have asked me why I can eat so much and still lose weight and the answer is; [Read more…]

Filed Under: Nutrition, Recipes, Weight Loss Tagged With: boot camp, bootcamp, bootcamp-elk-grove, fat burning, Fat Loss, healthy breakfast, healthy_breakfast, personal trainer, Personal training Elk Grove, weight loss

Sample Diet Day

May 11, 2011 By 4Admin01

In case you missed it yesterday I told you about my 2,000+ calorie a day “diet” and how it’s helped me lose 15lbs in 3 weeks. (15lbs in 3 Weeks -My True Story)

I’ve gotten LOTS of questions about it and I want to clarify a few things and show you exactly what I ate and help you modify it for you.

But first, let me show you my food journal for a typical day of my eating plan. [Read more…]

Filed Under: Nutrition, Weight Loss Tagged With: boot camp, diet, Sacramento, weight loss

15lbs In 3 Weeks –My True Story

May 10, 2011 By 4Admin01

If you are reading this and you are one of my clients then you know about a personal health struggle I dealt with last year into early this year. If you are not one of my clients, then let me sum it up for you in 2 sentences: I had the worst possible case of Valley Fever (a respiratory fungus infection) you can get, it spread throughout my body for over 18 months and caused all kinds of health problems. While I was going through all of this I was physically unable to work out AND due to some early misdiagnosis, I was under extreme mental distress because I thought I had been dealt a near death sentence.
I am happy to say, I was properly re-diagnosed, have been on medicine for 3 months now and am at about 90% of normal.
I’m telling you this because during all this, I’ll admit it…I put on some weight. I’m human. But now that I’m feeling pretty darn fantastic I have been on a mission to get back to my old self and my old body…. the body I had a couple of years ago before all this drama started. The body that actually fits the clothes that are in my closet (can you relate?). I am 100% determined and dedicated and I have lost 15lbs in the last 3 weeks. [Read more…]

Filed Under: Exercise and Fitness, Fat loss, Mindset, Weight Loss Tagged With: boot camp, bootcamp, bootcamp-elk-grove, elk grove, elk grove boot camp, Fat Loss, personal trainer, Personal training Elk Grove, weight loss