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…]
So I posted this picture last week on the facebook fanpage
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…]
Things have been crazy at the BBC HQ. Last Saturday we had 18 ladies start the 21k challenge. I’ll keep you posted on how they do.
This challenge is a little different from the programs I usually do because instead of giving them done-for-you menus, the ladies each have their own calorie intake goal and are making their own food choices, making sure to note their portions and record everything. Since I don’t believe in starving yourself (all it does is make you lose muscle, not fat) most of the ladies have gotten a number far higher than any other “diet” that they’ve done in the past. I think a few were quite happy about that “huge” number of calories they could eat and had visions of Starbucks lattes, snack size bags of chips and other “goodies” they could now afford to have in their daily life.
Well when I slightly balked at the suggestion a particular client had that she could still eat her McDonalds in the morning, her SB skinny frappe in the afternoon and have her serving of ice cream every night and still stay within her calorie goal for the day. She asked me: “Well why not? As long as I stay in my calorie range, why can’t I eat whatever I want?” [Read more…]
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.
[Read more…]
Ok, so not really a candy bar, you know I would never set you up for an insulin rollercoaster like that, but I have something else I think you’ll like. One of the breakfast smoothies off the new Flat Belly Boot Camp 2.0 menu has a shake called Almond Joyousness and it’s good for you peoples. How bout that? [Read more…]
One thing I hope you’ve all learned from my blog and emails is that even though fitness is my career, I’m just a regular woman like all of you. I mean we all have different things that fill our days and stress us out at times but we all have them –busy days and stressful situations. Just like you; first thing when my eyes open in the morning, the laundry list of the 10 hours worth of things that I need to accomplish in 3 hours starts running through my head. Sometimes laundry is actually on that list, boooo!
But just like you (and maybe a little more so) I also know that one of the most important things on that list is my own workouts. And just like you, my first thought is often: “I don’t have time for that! I’ll squeeze it in later”. [Read more…]
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:
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 6th 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 27th.
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.
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)
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 3rd 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!
Last week my boot camp and I were featured on the local Fox station and I wanted to share the clips with you and give you the actual workouts we did in the segments . They are very quick and you can get a great “off-day” workout in in about 5 minutes.
In this first one I show some of my favorite [Read more…]