3 Moves. One Killer Workout [Video]

October 7, 2014 By

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…]

Filed Under: at home workouts, Exercise and Fitness Tagged With: , , , ,

I AM NOT….

September 8, 2014 By

I’ve been meaning to write this post for a couple of months. You see a couple of months back I realized that I was still hanging on to some old destructive ways that were threatening to take me back to a place I have no desire to go to.

Those of you that know me know that when it comes to fitness progress and assessment the scale is not one of my go-to indicators.

For so many reasons the scale is pretty much no good when it comes to tracking how much you’ve progressed. All of the following can give you a skewed reading one way or the other:

  • What you’ve eaten in the last 24 hours
  • Your digestion – some of that food may still be in your digestion system. I’ll leave it at that…. [Read more…]
Filed Under: Mindset Tagged With: ,

At Home Butt and Ab Workout [Video]

September 5, 2014 By

Today I’ve got a great, quick booty and Ab workout for you to get you ready for Butts and Guts that starts at Get StrongHer Monday September 15th.

We did it all without weights but you could definitely add some resistance to the first two moves.

Go heavier on those walking lunges and moderate on the jump squats to make it more of a strength workout. Add just a bit of resistance to both to keep it a metabolic cardio session that’s a bit tougher than bodyweight.

Remember the early bird discount for Butts and Guts goes away Saturday at 1pm so don’t forget to grab your spot right now.

Before I get toe the  video I’ll quickly give you the details:

This is NOT our boot camp program. While you will break a good sweat and feel this all over your body, these are special dedicated Glute (your booty) and Ab sessions focused on hitting your glutes from all three angles: Minimus, medius and maximus and those Abs.

 Date: September 15th –October 1st (3 weeks)
 Time: Mondays and Wednesdays 7:00 – 7:45pm
 Location: Get StrongHer Studio 45 Quinta Court Suite D

To lock in your spot Click Here

Okay, here is the link to the video Kim and I made:

 

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

3 Quick Ab Tips Plus Sneak Peak of Ab Annihilation (video)

July 31, 2014 By

Everyone loves to train abs! And tomorrow I am opening up early bird registration for our Ab Annihilation 21-Day program that starts Monday August 11th.

In fact Kim, a coach a Get StrongHer, is one of the reasons I decided to run this program. This girl LOVES to train abs and jumped at the chance to help develop and lead the 21-day program.

We made a short video of a quick ab workout you can do at home and it also has some of the moves we will be doing in Ab Annihilation.

[Read more…]

Filed Under: abdominal training Tagged With: , , , ,

Check Out These Results

July 21, 2014 By

I’ve been on a motivation kick the last couple of weeks cause I know how easy it is to slide into a blahzay attitude about our fitness goals over the summer only to panic once fall hits and we gotta wear those jeans again. Yikes.

Plus it’s no fun to lose the SAME 10 pounds over and over again. Or to work up to doing toe push-ups or a max weight on a squat only to let that slide and have to work on getting it back. Starting over sucks in most cases.

Ultimately we always want to be improving. Getting better. Sometimes that means actually losing fat or gaining strength, sometimes that means sticking to a plan better than you have any summer before. Better is better.

Today I want to share some motivational pic of getting better. On June 28th we wrapped up our first ever Fierce For Photos 8-week transformation challenge with a professional photo shoot and these ladies look so good and confident I know it’ll motivate you to get in your training session today and the rest of the week!

Check them out and get motivated!

(excuse my blog/website it’s still under construction)

FFP-Thi FFP-Tesia [Read more…]

Filed Under: Transformation, Weight Loss Tagged With: , , ,

Are You Lazy?

March 17, 2014 By

Ok so don’t get offended. I’m probably not talking about you, but I know a lot of lazy people.

21-day challenge at Sacramento gym for women

  • People who would rather have a root canal than go do a workout.
  • People who choose take-out over home cooked, every night of the week because it’s easier than cooking.
  • People who would rather spend time looking for that “magic pill” to and get instant results than put in the work.

Now let me be the first to raise my hand; I have lazy days for sure. [Read more…]

Filed Under: Mindset Tagged With: , ,

One-Arm Total Body Strength Training Workout

March 4, 2014 By

Today I have a great video for you with a workout you can do while traveling, if you missed a session in-studio or if you just need an extra strength training session.

Unlike my most recent videos this is all about strength training. Putting on some lean muscle so you can burn more calories when you do cardio or when you sit at your desk.

So here it is:

[Read more…]

Filed Under: Exercise and Fitness, Strength Training Tagged With: , , ,

2014 Is The Year Of….

January 15, 2014 By

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: , , ,

What You’re Really Eating (this is kinda gross)

January 10, 2014 By

WARNING: THIS IS GROSS, BUT YOU NEED TO KNOW IT.

Before the first detox in September I told you about pink slime; the unsightly chunks of sinew, cartilage, bone, fascia and other musculoskeletal system innards that are tossed into a centrifuge and end up in YOUR food.

Many people after learning about the pink slime swore off beef.fear

But it’s not that easy.

You see there is PLENTY of gross stuff in all kinds of processed foods.

For instance:

Flame Retardant–Laced Soda -The toxic flame retardant chemical brominated vegetable oil, or BVO, was initially used to keep plastics from catching on fire.

Scientists have linked too much BVO to bromide poisoning symptoms like skin lesions, memory loss, and nerve disorders.

For decades, the food industry has been adding it to certain sodas, juices, and sports drinks to keep the artificial flavoring chemicals from separating from the rest of the liquids.

Paint Chemical in Salad Dressing -Titanium dioxide is a component of the metallic element titanium, a mined substance that is sometimes contaminated with toxic lead.

The food industry adds it to hundreds of products to make dingy, overly processed items appear whiter.

Commonly used in paints and sunscreens, big food corporations add it to lots of things we eat too, including processed salad dressing, coffee creamers, and icing. [Read more…]

Filed Under: Nutrition Tagged With: , ,

What Your Typical Diet Is Doing To You

January 8, 2014 By

I hear this all the time: I can’t afford to eat “super-healthy” foods. Does it really make that big of a difference?

My usual reply: sure cheap white bread, big boxes of cereal and gallons of milk are pretty cheap but you’re going to pay for it later with your health.

The truth is that the average North American diet is a breeding ground for health issues and diseases.

I pulled this right from ajc.nutrition. org it states: In the United States, chronic illnesses and health problems either wholly or partially attributable to diet represent by far the most serious threat to public health:

-Sixty-five percent of adults aged ≥20 y in the United States are either overweight or obese
-More than 64 million Americans have one or more types of cardiovascular disease
-Fifty million Americans are hypertensive
-11 million have type 2 diabetes
-37 million adults maintain high-risk total cholesterol concentrations
-In postmenopausal women aged ≥50 y, 39.6% have osteopenia
-Cancer is the second leading cause of death (25% of all deaths) in the United States, and an estimated one-third of all cancer deaths are due to nutritional factors,
including obesity.

There is no mistaking, the average diet is truly detrimental.

Not to be a Debbie Downer but here are some more health issues linked to the typical North American diet: [Read more…]

Filed Under: Fat loss, Nutrition Tagged With: , ,
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