fitness – Page 3

Coffee Lovers Delight! (Recipe)

July 8, 2011 By 4Admin01

Starbucks, Pete’s, heck even McDonalds all have a blended Iced Coffee drink. And as hot as it’s been, I know you might have gotten a little tempted to indulge in one. Or even if ordering one of those calorie filled concoctions is not an option for you, you have to admit, it does look pretty tasty and the partakers look pretty happy with their purchase……until they go to get into their skinny jeans or their halter tops springs up like a roll-up shade. Even now that you can customize them at certain places and make them “lighter” they still aren’t really a good fit for you and the goals that YOU have, right? Right.

But you do not have to go the rest of your life without ever experiencing the joys of blended coffee. I have a frozen coffee delight that does fit right into your “get leaner” plan and it’s delicious. You could even have it for breakfast guilt free. The recipe is below. Blend one up and enjoy.

Iced Raspberry Mocha!

Brew one cup of coffee (I used Hazelnut, regular is fine, as is decaf),

add 4 ice cubes

1 3/4 scoop Prograde Lean Chocolate Flavor Meal Replacement

2 tbsp. pecans (or almonds)

1/4 c frozen raspberries.

Blend. Enjoy!

Filed Under: Recipes, Weight Loss Tagged With: boot camp, bootcamp-elk-grove, 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)

Fat Flushing Recipes

June 3, 2011 By 4Admin01

In just 18 days it will be officially summer. I’m pretty sure the weather will catch on eventually, but until it does, just think of all this weird gloomy stuff as an extension on the time you have to get your summer body on.
This coming Monday, June 6th my 14-day Fat Flush starts and it’s gonna help a lot of women get going in the right direction, and you should be one of them.
I’ve been spending the last few hours creating the nutrition plan that will go with the 2 weeks of Fat blasting workouts and I wanted to share two of the recipes with you.
[Read more…]

Filed Under: Fat loss, Nutrition, Recipes, Weight Loss Tagged With: bootcamp, bootcamp-elk-grove, elk grove, elk grove boot camp, fitness, healthy breakfast, personal trainer, 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.

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!

29 Simple Ways To Be Fit

April 15, 2011 By 4Admin01

Far too often fitness is presented as complicated and confusing.

Nothing could be farther from the truth.

Being fit comes from living the following simple everyday practices:

[Read more…]

Filed Under: Fat loss, Mindset, Weight Loss Tagged With: boot camp, bootcamp, fitness, personal trainer, Sacramento, tips, weight loss

Done-For-You (no self-control required)

April 13, 2011 By 4Admin01

Yesterday we talked about the importance of portion control cause at the end of the day it really is about calories in and calories out.

I wanna show you some of my favorite done-for-you portion control snacks cause I’m sure you’ll agree that some things are harder to “control” than others (mmmmmm……peanut butter).

With these things you can snack and stay right on track with your portions or indulge in some treats without guilt.

Could This Be YOUR Problem?

April 11, 2011 By 4Admin01

Have you been working out with good intensity, regularity and under the guidance of a fitness professional for 30 days or more and you have not lost any weight or felt your clothes get looser?

If you say no to any one of those, first go address and remedy that. (I know a good fitness professional with a great program if you need a name ;D ).

If you said yes to all 3, then you my friend probably have a bit of an issue with food portions; sticking to them, knowing them and/or measuring them. You see in the end after all is said and done about manipulating time frames, rotating carbs and counting protein grams, it’s still about calories in and calories out.

If you’re like me, counting calories is kinda crazy-making and unless you eat 100% of your meals at home, it’s not always realistic or easy to count every calorie accurately which makes me crazier.

An easier way is to watch your portions. It’s pretty easy, you can do it with any meal, made by anyone and it works!

Look, you can work out until you drain every last drop of sweat out of your body but if you’re calories are too high, you won’t make progress. Take the time to look over these tips and start on them at your next snack or meal.

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.