Exercise and Fitness

Be a Weekend Warrior-for August

July 27, 2011 By 4Admin01

Today I have two gifts for you, one for every single person reading this and one for 15 Booty Boot Camp newbies.

First up, tracking your progress is a key element in making sure that you reach your goals on time and exactly as planned.

Today I’m sharing with you my 30-day progress tracker so you can chart your progress from day 1 to day 30. In it I share exactly what methods of tracking you should use and why. There are also step-by-step directions on how to do it and a place for 30 days worth of pictures and measurements. You can print it up and start using it today!

A gift for you: 30-day-progress-tracker

Next; last week we moved into our new 3,000 sq ft facility and we are having a great time utilizing all the new space. While the official grand opening is not for a few months, I’ve decided to have an unofficial grand opening right now and invite 15 women to come lose weight and tone up with us.

I’ve spent the last few weeks developing my ‘Weekend Warrior Weight Loss’ program to help you drop 6-12lbs in the next 30 days. That is an entire jean, skirt or dress size! While most people are giving in to the lazy days of summer you could go into Sacramento’s Indian summer looking amazing.

And the best part is it is F.ree…… but only for 15 ladies.

Here are the details:

My team and I will take your measurements and pictures and help you fill it all in on your progress tracker. We will continue to re-measure and take pictures for 30 days.
You will receive a complete 30-day, step-by-step menu complete with recipes and grocery lists
I’ve created 2 At-home cardio workouts and
2 At-home strength training workouts
Access to EVERY Saturday Booty Boot Camp workouts with us July 30 –August 27 (workouts are at 8:30am)

Would you even know what to do with yourself if you were 12lbs lighter in 30 days? Maybe you’d take yourself to the mall for some shopping or maybe take yourself shopping in your own closet cause you can get into some of those too tight outfits that have been sitting there for-Evvvveeerrrr.

As I’m sure you’ve realized this is kind of a crazy program for me to give away for free. I’ve put hours and hours into the development of it and I could easily charge at least $97 for it (and I just might in the near future and it’ll be well worth it) but since I’m super excited about my new space and probably a little delirious from all the long hours that went into getting it ready, for the next 6 days, it’s my gift to you…..but only for the first 15 committed action takers.

To make sure I get the best group possible answer these questions:

1. Are you new to Booty Boot Camp? This program is to introduce women who have never tried Booty Boot Camp to the program.

2. Check your schedule, can you attend either the July 30 or August 6^th Saturday workout at 8:30am to have your initial pictures and measurements taken.

3. Still looking at your schedule; make sure you can attend at least 3 of the 4 (or 5) Saturday workouts between now and August 27^th.

4. Take a look at yourself in the mirror; do you see some things you’d like to change in the next 30 days and just as important, do you see a woman that is determined to get it done?

If you can answer YES to the above 4 questions then give my assistant Sarah a call at 925-321-5053. She will reserve your spot, schedule your first workouts so we can take your measurements and pictures and she will make sure that you receive the menus and at-home workouts in time to get started.

Here are your action steps:

1. Call Sarah and reserve your spot. Don’t procrastinate there are only 15 spots. 925-321-5053

2. Print up your 30-day-progress-tracker and bring it with you to your first Saturday workout.

Today is the PERFECT day to get started.

Filed Under: Exercise and Fitness, Fat loss, Weight Loss Tagged With: boot camp, bootcamp-elk-grove, Fat Loss, 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)

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.

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

At Home Ab Workout -The Video

May 5, 2011 By 4Admin01

In my last blog post I gave you a pretty high intensity at-home ab/cardio workout.

I got a lot of emails asking me questions on how to do each move so I went ahead and make a super short video showing each move.
[Read more…]

Filed Under: abdominal training, Exercise and Fitness Tagged With: belly, boot camp, elk grove, fat, lose, Sacramento

Your At Home Ab Workout

May 3, 2011 By 4Admin01

I hope you had a great week last week. I was out of touch getting everything set and organized for the Skinny Jeans Transformation Challenge that started on Monday the 2^nd. This group of 23 women are SUPER excited and I can’t wait to show you what they get done in the next 8 weeks.

In addition to their boot camp workouts, I give them quick but intense 20-30 minute workouts to do at home on their days away from camp. This is the one I’m giving them this week (in fact YOU are getting it before them). Print it out and give it a try.

If you are a real beginner (as in this is the first time you will be breaking a sweat in the last 3-6 months or more) only do each circuit 1 time. If you are intermediate, do each circuit 2 times, if you’ve been working out regularly and intensely for 6 months or more try it 3 times.

Print it up and do it 2-3 times this week.

Also, don’t forget to share this link on facebook so your friends can do it to!

Don’t Keep It A Secret

April 6, 2011 By 4Admin01

Can you guess what this is: All of the top athletes have one. Most successful business people have several. And chances are you’ve been one.

What is it?

A coach, mentor, cheerleader or even a teammate.

But what you may not realize is that having someone in your corner in the role of coach or partner (having both is the magic combination) is one of the KEY elements to your success at weight loss. It’s a fact, people perform better when they are with others or others are counting on them to come through on what they say they will do.

[Read more…]

Filed Under: Exercise and Fitness

Making Time to Exercise

March 28, 2011 By 4Admin01

The number one reason why people don’t exercise is that they don’t have time.

At least that’s what they tell themselves.

I know we are all busy. Between getting to and from work, balancing responsibilities and having time for yourself, there’s little left over for workouts.

It’s so easy to say “Things are just really crazy right now. As soon as I finish “(insert current time eater), I’ll get back to working out.” Well you and I both know that every season, every month and every week has its own set of time grabbers. Be it graduation time, kids getting out of school, summer vacation and activities, kids going back to school, final exams, project deadlines, holidays, really the list goes on and on and on and on.

Let me just put it plainly, it’s not gonna get any easier. Life is not gonna magically slow down and give you an extra 45 minutes a day just so you can work out.

You have to decide whether getting in shape, losing stubborn fat and looking and feeling your absolute best WHILE you go through life’s hectic pace is more important to you than holding on to your excuses for why you don’t have time to work out.

Last week I talked about the importance of creating a vivid, so-real-you-can-touch-it image of you in your goal body. I hope you took the time to create this new you. It is so very important and I’ll be referencing it often.

Now, take that vivid image of the new you, hold it tightly in mind and use these tips to get off your putudy and get to getting, honey.