Fat Free December -31 Days of Healthy Habbits

December 5, 2011 By

Booty Boot Camp December Calendar

This past weekend I got to hang out with some of my awesome Boot Camp clients who totally impress me. First on Saturday at the baby shower for Jessica F. who is 7 month pregnant, still doing boot camp and kickin butt!(she is cleared by her doctor of course). And Candy K, who ran an entire Marathon at CIM! About 5 other clients and myself ran relay legs of the marathon to show our support. Those two ladies are truly impressive and totally something to aspire too!

But with that going on and still getting the LBD Project underway I totally forgot to send out this Fat Free December calendar I created for you. Every day has a new habit or an action step that you can take so that come 2012, you’ll be looking leaner, not fatter (we don’t want that!).

Go ahead and print it up. You’ll need to do a little catch up so go ahead and spread out the first 4 days over the next week and you’ll be right on track.

December Calendar

The average person puts on 7-12lbs this time of year. That’s average. Meaning some gain more than that! And yes, some gain less but who wants to gain any?! Follow the daily steps on this calendar; add a little focus and stick-to-itiveness and you’ll be looking good come January 1st!

 

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You Say You’re Ready. But Are You REALLY Ready? (final steps to Rockin it)

November 18, 2011 By

Looks like yesterday’s post touched a nerve with a lot of you. It seems having to wear whatever can make you look somewhat presentable has been an ongoing problem for many. Trust me, I’ve know the feeling well at times.

But I have to ask you, are you really tired of it yet? I mean so tired of it that it makes you wanna scream, cry and go for a run all at once? I ask cause I’ve know that feeling too. Standing in my closet for the umpteenth time in a week staring at all the clothes that absolutely do not fit or if I can get them on, clothes I wouldn’t be caught dead wearing in public cause of the squuuuzzeeeeeeee and bulge effect going on. Ughhh……. It’s so frustrating. I have literally cried in my closet………and then gone out and ate a tub of ice cream, a small tub, but still. [Read more…]

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When’s The Last Time You Had A Choice? (Rock the LBD pt 2)

November 17, 2011 By

So why did I pick an LBD as the focus for this next challenge? I know some of you prefer color and some of you even prefer pants or skirts. I get it. But it’s not just about the little black dress, it’s about the way you feel about your body that gives you the confidence to wear a LBD if that’s what you choose.

Did you catch those last few words……”what you choose”.  Choice. When was the last time you actually had a choice in what to wear? I mean I know you have a choice in the general sense of the word; you pick your pants, your shirts, your shoes…..but do you pick those items cause you LOVE them? Feel great in them? Look in the mirror and smile when you’re in them? Or, are you like a lot of women who pick what they want based on what they would like to hide? What doesn’t show the bulge here and the ripple there? What hides the size of your _____ (butt, arms, legs, hips, etc.)?

Getting to choose based on color, style, occasion……..that my friends in a very good feeling. And I want YOU to feel it. That’s the real focus and motivation behind the LBD Project that I’m going to lay out for you this Monday. You feeling good, looking good, losing body fat, attacking your new years resolution before January, and having a choice in what you wear through the holiday season and for your everyday life thereafter.

Alright so with that said here are steps 2 and 3 of ‘5 Steps To Rock Your Little Black Dress’

Step 2: Set A Deadline –You have your goal dress (see step one) but when do you want to get there? Putting a date on a goal gives it real meaning. Something like “I will fit into and wear my LBD for the LBD Project after-party on Friday January 6th.

Step 3: Make a plan, Set a schedule –You’ll need to decide what you are going to do for exercise and how you are going to eat for the duration of your “project”? Once you’ve decided on the best methods for you, schedule it out.  Look, we all get busy, overwhelmed, tired, etc. and if you leave it up in the air as to when you are going to actually do the things you need to do to reach your goal and reach it on time they won’t get done and if they do, they won’t happen consistently. So pull out your planner (E or paper) and actually schedule in the days and times you will do the following:

  • Strength train
  • Interval cardio (about 20 minutes ea session)
  • Plan meals for the week
  • Prep meals for the week

BTW- If that seems overwhelming don’t panic. I’ve got a plan mapped out for the LBD Project that covers all of that. All you have to do is show up to the workouts to cover the exercise portion and for the nutrition, simply print the menus or order your food online (more about that very soon).

Alright, steps 1-3 take the most time so go ahead and get caught up. Tomorrow I’ll tell you the final steps and I might even up the doors on the LBD a little early for a handful of action takers (did I mention there’s a party after?)

P.S. I still want to see your LBD pics on my fanpage. Post them on the wall here: http://www.facebook.com/sacramento.bootcamp

 

A picture of us at our last BBC party

Join the Booty Boot Camp family

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5 Steps To Rockin Your Little Black Dress

November 16, 2011 By

It’s here! The season of tempting baked goods, limited-time-only coffee house drinks, cold weather that makes you wand stay bundled up, short days and the openly accepted excuse to drop off of all your hard work and progress (or to delay the start of making some until January) –The Holidays.

I’ve got a question for you and I’m betting I know the answer: [Read more…]

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Weigh More, Smaller Jeans Size

November 14, 2011 By

So I posted this picture last week on the facebook fanpage

look and feel leaner with Sacramento's Booty Boot Camp

 

 

 

 

 

As you can see it shows a lady that went from 127lbs to 136lbs and is clearly smaller, tighter and more defined.

Since you’re a reader of this blog I’ll assume you know the “how” but do you know the “why”?

 

Well let me go over both briefly and simply. [Read more…]

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Let’s Break It Down To The Basics

October 5, 2011 By

When you first start off on your mission to drop some L-B’s the most impacting factor is the calorie deficit you create. You need to burn more than you take in.

Side note: In the beginning it really is that simple. As you progress, lose more weight, get leaner and more fit, sometimes more manipulation is needed but for the sake of this post, let’s just talk about you being a beginner or intermediate exerciser.Learn to eat right at Sacramento's Booty Boot Camp [Read more…]

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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: , , , , , ,

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.

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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: , , , , ,

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: , , , ,
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