How to Be “That Girl”

November 7, 2013 By

When a new person come in to try out BBC their eyes are immediately drawn to our super-star clients.  The ones that can bang out toe push-ups and jump squats and make it look easy.

The new perspective client will often ask “did they come in fit?” “Have they always been small?” Then  they say “Maybe this is too much for me….”

My answer to this is always the same; I tell them that with VERY few exception every one of those women came in totally out of shape. Totally. As in had to sit down so they wouldn’t throw up, sore for days, couldn’t run a mile…… totally out of shape. [Read more…]

Filed Under: Exercise and Fitness, Mindset Tagged With: , ,

The Secret Of Spot Reducing

September 21, 2013 By

You’ve heard of “pear shape” “apple shape” etc. These refer to where a persons bodies stores the most fat.

About 99% of the time when I meet someone for a 1-on-1 Success Session they tell me that they need to work on one spot in particular; usually their belly, thighs, or arms. They want to hit there trouble spot hard to make it shrink.

No wonder, magazines and social media will have you believe that in order to get a flat belly you need to work those abs. Or to get a nice butt you simply have to squat and lunge more.

No don’t get me wrong squats and lunges WILL give you a nice butt. And planks, burpees and leg raises contribute to a nice midsection but not in the way you think. [Read more…]

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5 Reasons You’re Not Getting Results

September 20, 2013 By

Ever wonder just how effective your fitness routine really is?
Quick test: Your results, or lack thereof.

If you feel that you are simply going through the motions then stop wondering about the effectiveness of your routine and start doing something new!

Check out Beast Mode Squad it is starting Monday September 23 if you want to get serious about your results there is no better time than now.

So back to your current routine…. maybe you saw great results when you first started to exercise, but now those results have come to a screeching halt.

Want to know why?
It’s because you might be making these 5 common mistakes: [Read more…]

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

Don’t End Up Skinny Fat

September 18, 2013 By

Skinny fat? ….what in the world is that??

The official definition (from wikepedia): Normal weight obesity is a condition of having normal body weight, but high body fat percentages and has the SAME health risks as traditionally classified obesity.

Translation: This is a person who has dieted so aggressively that her body has used most of her muscle for fuel leaving her with more fat than muscle and although she may be “skinny” and fit into her smaller jeans she is in fact obese.

Her clothes will hang and sag in all the wrong places, she ends up smaller, but is still not happy with how she looks. All her hard work has left her “skinny fat”. Or normal weight obese. Yikes!

But it’s no joke, in my 1-on-1 days I used to work with women who weighed pretty close to 100 pounds and yet had clinically obese levels of bodyfat made from years of starvation diets and aerobics. [Read more…]

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What Is Beast Mode Squad?

July 16, 2013 By

Who Else Wants To Get Lean, Feminine, Sculpted and FIT

I think it’s pretty safe to assume that if you are on this email list or a reader of my blog then you are into fitness and want to LOOK like it!

Over the last few emails I talked about all the myths and misinformation you may have been seeing and or practicing for years to achieve your goal but you’re just not getting anywhere.

Things like: Hours of cardio, light weights w/ high reps to tone, super low-calorie diets, low-fat diets, banishing carbs, ughh….just writing that list makes me feel weak and deprived.

Well it’s time to change all of that and I want to introduce to you something that is so near and dear to my core about how fitness should be: [Read more…]

Filed Under: Exercise and Fitness Tagged With: , ,

How To Avoid The Bulky Look When Lifting

July 15, 2013 By

I hear it ALL. THE. TIME. Whenever I tell a client that they need to lift a little bit heavier this week since they’ve been using those 10lb dumbbells on a deadlift for 2 months now; “I don’t want to get bulky” then when I explain that they won’t actually get bulky and that more muscle will make them leaner they say: “No I really do! The last time I worked with a trainer they had me lifting heavy and my arms (legs, shoulder) got huge!”I’m going to admit something to you…..I’ve said those same words myself. I know, I know…I should know better but deep down I’m still a woman and have those deeply ingrained “bulky” fears in myself too.

But I DO know better and I’m going to explain to you the only three ways you could possibly get bulky from lifting heavy:

1. Illegal drugs – Building muscle takes a good amount of the hormone testosterone, in fact without a very high level of it is impossible to build HUGE muscles. Heck even though men who have LOTS of it naturally have to take drugs on top of their natural hormones to reach Arnold like shape and size.
So anytime you see a women with HUGE muscles; like cover her face and you may not be able to tell the difference between her and your boyfriend, then she is most likely on something black market to help that process along. Annnnd she is still working out like 6 hours a day!
[Read more…]

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Just Because It’s Burning Doesn’t Mean It’s Working

July 12, 2013 By

So far we’ve covered two important factors of getting a more fit lean look: 942821_143260745857409_360405175_n-224x300

1. Focusing on the composition of your body (percentage of fat vs. Muscle) rather than the scale alone.                      

Remember, if you focus just on the scale and ONLY diet and slow-go cardio to lose weight then you’ll most likely the weight you lose will be a majority of muscle and water and you’ll end up being a smaller version of your starting apple or pear shape.

2. Cardio NOT being an effective means for fat loss and how too much can be detrimental.
[Read more…]

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

Cardio Alone CAN’T Do It

July 11, 2013 By

You wanna look good in shorts, tanks, swimsuits, and your own skin?

You need to build muscle and shed fat.

I’m on a mission to finally convince the women of Sacramento that building muscle is the best way to NOT look bulky (totally goes against the common beliefs I know)

We’ll talk more about how to build muscle in another email but what about the shed fat part?

The best way to do that is cardio right? You sweat buckets, the elliptical machine or treadmill tells you that you’ve burned 737 calories in your workout, you must be on the right track.

Well I’m gonna give you some bad new but only because I want you to succeed. [Read more…]

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Lose This, Not That -Lift Weights To Look Leaner and Younger

July 9, 2013 By

I know you probably jump on the scale every other day to make sure you’re on track or to confirm how off-track you are. But what if I told you that you’re focusing on the complete and total wrong thing?

I know you’ve heard this before: The scale is deceiving. But hold on, I’m not trying to make you feel better about losing “only” 1 pound this week. I’m trying to tell you that you are barking up the wrong tree all together! Keep reading….. [Read more…]

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

Do You Burn Fat or Time?

July 3, 2013 By

Have you ever wondered if those minutes you spend in the gym are burning fat or just time?

Unfortunately if you are like 80% of gym-goers, time is the primary thing you’re burning. I find it shocking that so many well-meaning folks are still exercising with such outdated notions of what constitutes an effective workout.

I don’t want that to be you.
[Read more…]

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