Exercise and Fitness

The 2 Minute Workout Fix

May 23, 2013 By 4Admin01

Have you ever completely totally just NOT felt like working out?

You think: I’m too tired, I’m too sore, too this, too that. But it’s also one of those days that way
deep down you know you’re just kinda making excuses…..

It happened to me yesterday. For some reason even though I’ve been LOVING my workouts
lately I woke up, did my normal routine of walking my girl Zoe and when I got back in the house
I just did not want to go workout.

But I have two rules I live by when it comes to deciding to skip a workout and I want to share them with you. [Read more…]

Filed Under: Exercise and Fitness, Mindset Tagged With: bootcamp, exercise, habit, healthy habits

If Only You Had Enough Time

May 15, 2013 By 4Admin01

Truth: One bad meal won’t make you fat.

Equally True: One “healthy” meal or good workout won’t make you lean.

Ultimate truth: Time passes the same for us all no matter what we do. And the passing of time will multiply the choices you make day in and day out. There is no way around it.

Here’s how it all adds up: if you keep eating crappy food day in and day out time WILL multiply your efforts and you’ll end up wearing all that food on your body, as in the wiggle, jiggle and BULGE. [Read more…]

Filed Under: Exercise and Fitness, Mindset, Weight Loss Tagged With: bootcamp, elk grove, exercise, fat burning, fitness, motivation

The Critical 4th Week

February 15, 2013 By 4Admin01

I need to talk to you about something important. You may not have realized this but the most critical drop out point for most people on a new fitness and diet program is right around 4 weeks….if you’ve been consistent on your plan you are feeling good, when you look in the mirror you can see some differences; maybe your tummy sticks out less, that roll on your back is smaller, you just look tighter.

Around this time you will also notice that your current clothes fit better. You don’t have to hike your skirt up so high on your waist to get it to zip, your pants aren’t suffocating you, everything just lays a little smoother.

In fact you are feeling so good about yourself that one of two things happens: [Read more…]

Filed Under: Exercise and Fitness, Weight Loss Tagged With: boot camp, personal trainer, Sacramento Boot Camp, weight loss, weight loss motivation

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

A Pre-Schooler Taught Me This…..

February 7, 2012 By 4Admin01

Yesterday I talked about going guilt-free when it comes to food and having an open relationship with it. I gave you some things to ask yourself and I hope it helps you. But I left feeling like I was unclear…like I didn’t really state the facts as I see them so here it is:

You have to take responsibility for your actions and your decisions. Eat the cheeseburger and fries or not. Say yes to dessert or No… it is your choice. [Read more…]

Filed Under: Exercise and Fitness, Mental Health, Mindset, Weight Loss Tagged With: bootcamp, Fat Loss, healthy habits, motivation, personal trainer, Sacramento, weight loss

Guilt Free Dieting

February 6, 2012 By 4Admin01

I hope this post-Superbowl Monday finds everyone content with their eating decisions from yesterday.

I don’t mean that you should have only ate healthy things. Rather I hope you are content with the fact that you made conscious decisions of what you were going to eat, enjoyed it, and feel no guilt about it today.

I think we “dieting” women spend far too much time feeling bad about what we’ve eaten. Food becomes “good or bad” and let’s face it; except for those that are trying to get on stage and compete in a figure contest, the rest of us healthy minded but “real” women are going to eat those “bad” foods sometimes. What I often hear the next day is “oh, I was so”bad” I ate…..” . Well it hit me in the last few months that that mindset, the “I’m so bad” mindset, is way unhealthier than the food. I mean who wants to live in a constant state of guilt?

So here are 5 quick questions to ask yourself before you indulge in treats. I know it sounds like a lot but once it becomes your habit it takes about 10 seconds to think it through:

The first one can eliminate the need for the next four: [Read more…]

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

Something you need to know (personal)

December 30, 2011 By 4Admin01

This may not sit well with you, but it’s something that you need to know, and so I’m just going to come out and say it.

See, the way I see it they’re insulting your intelligence.

Who’s “they”?

THEY are the talking heads you see on TV and hear on the radio. And I’m convinced they’re trying to make you fatter.

Every year at about this time all you see, hear and read about are people making the big three New Year resolutions – more money, quit smoking, and to lose weight.

Now, I don’t know the success rate of the first two, but as a fitness expert and someone who has helped dozens and dozens of folks lose weight and get in better shape, I can tell you (and statistics prove) that most people who resolve to lose weight in the new year are doomed. [Read more…]

Filed Under: Exercise and Fitness, Media, Mindset, Weight Loss Tagged With: bootcamp, elk grove, exercise, Fat Loss, fitness, healthy, healthy habits, motivation, new year resolutions, Sacramento, weight loss