Blog

Booty Band Workout

April 26, 2017

The SUMMER SLIMDOWN SERIES Continues with Your Booty Band Workout!

Wait No Further to Tighten & Tone Your Way to Summer! 🏖

YOU CAN DO THIS! 👍

Guess What? This workout can be done ANYWHERE too! The band is so light and weighs just a few ounces, you can workout at home, at your office during your lunch break, in your hotel room, outside at the park with your kids . . . I mean ANYWHERE! So if you do not have this small, yet mighty band, I suggest you get one, as you will be able to take your workouts with you and keep your booty tight and toned! 😉

Equipment: Resistance Bands at varying strengths for different exercises. For your convenience, if you need bands, you can link on resistance bands to get the variety pack for your workout.

Tip: When performing these exercises make sure you do the movement slowly with each direction, as this will engage your muscles (booty, quad, hamstrings, inner thigh, outer thigh) the entire time, therefore creating awesome tightened and toned lower body!

Booty Benefit: Every one of these exercises you should keep your booty squeezed and engaged to better tighten, tone and sculpt your booty in addition to the sculpting the other lower body muscles.

Do: Perform 3 sets of 20 reps on each leg, then repeat the entire routine. Advanced: Looking for ways to get your cardio in too (ok, maybe not, as so many of us don’t like cardio 😩, but it’s a great way to burn some extra calories to show off your sculpted lower body). Pick one set of these movements to do between each exercise : 10 burpees, 30 jumping jacks, 20 mountain climbers, 20 high knee, 10 squat jumps.

FORWARD THIGH TONER:

Stand upright with your core tight and engaged (this means, pelvic tilt to protect lower back and ab muscles tight), shoulders back and band around your ankles and legs straight, with one foot slightly forward.
Raise your forward leg with a small movement, keeping your leg as straight as you can. Going upwards you should feel you quad muscles doing the work, then slowly lower you straightened leg and you should then feel your hamstrings controlling the movement returning to starting position.

BACKWARDS BOOTY LIFTER:

Stand upright with your core tight and engaged (this means, pelvic tilt to protect lower back and ab muscles tight), shoulders back and band around your ankles and legs straight, with one foot slightly backwards.
Raise your leg backwards with a small movement, keeping your leg as straight as you can. As you raise backwards you should feel your booty and hamstrings doing the work, then slowly bring your leg forward to starting position, as your quad muscles will be used during this movement.

SIDE OUTER THIGH SCULPTOR:

Stand upright with your core tight and engaged (this means, pelvic tilt to protect lower back and ab muscles tight), shoulders back and band around your ankles and legs straight, with one foot slightly out to the side.
Raise your leg outwards with a small movement, keeping your leg as straight as you can. As you raise your leg you should feel your outer thigh and booty doing the work, then slowly bring your leg inward to starting position, as your inner thigh muscles will be used during this movement.

SIDE INNER THIGH SCULPTOR:

Stand upright with your core tight and engaged (this means, pelvic tilt to protect lower back and ab muscles tight), shoulders back and band around your ankles and legs straight, with one foot slightly out to the side.
Raise your leg outwards with a small movement, keeping your leg as straight as you can. Then bring your leg inward by crossing in front of standing leg, using your inner thigh muscles, then slowly raise leg outward again using your outer thigh and booty muscles.

BOOTY BURNER:

Bend slightly over with your core tight and engaged (this means, pelvic tilt to protect lower back and ab muscles tight), shoulders back and band around your ankles and knees bent with booty back.
Begin moving to one side by taking small step to the side using your booty and outer thigh muscles. Do not lean into the movement (I tell my clients that is the penguin walk, and it will not engage your thighs). Stay down low using your booty muscles and your outer thigh to step outwards and also your inner thigh to bring your foot together to join your other foot. Do not let the band sag, but keep it tight by not bringing your feet too close together in between each step. If you are restricted with space, instead of going one direction with multiple steps and then returning to the other side, just step to the right in a squatting position then step to the left.

Outfit: Bottoms by GapFit, Tank Top by GapFit, Sports Bra by GapFit, Shoes by Nike

This site contains occasional affiliate links (like Amazon Affiliates) to better serve you in finding the products to assist you in your Fit Life. I do receive commission on the sale of these products, yet the prices are not any higher. I will ONLY recommend products that I use and feel will be beneficial to my readers. You can always trust me to give an honest opinion that will bring you helpful advice with encouraging content.

Best Tasting Healthy Energy Bar

April 24, 2017

ARE YOU LOOKING FOR A GREAT TASTING YET HEALTHY ENERGY BAR? 👍

HAVE YOU FOUND A DELICIOUS, EASY TO MAKE & ON THE GO SNACK? 🚙

Look no further as YOU will absolutely love these energy bars that are loaded with healthy proteins that will give you the energy just when you need it and keep you motivated and energized during your Summer Slimdown! Has this ever been YOU 🤔 . . .

✅ need a quick snack with protein after your workout

✅ running errands or at the office and you have no time for lunch

✅ want a healthy and portable snack for your kids

✅ traveling by air, car or train and can not find a “good for you” snack

✅ hate to eat most protein/energy bars because they are filled with unhealthy fats & sugars

You are in luck, these bars will be loved ❤️ by YOU, your husband, kids, grandkids, anyone! I promise you will be glad you made these and they will continue to be your On the Go Snack! Not only do they taste delicious, they are so easy to make, quick to cut into individual servings, wrap and you’ll always be prepared for a quick minute snack.

Tip: You can get most of these ingredients at Sprouts Grocery Stores for one stop quick store shopping and then for those of you who prefer to order everything online (especially you stay at home moms 😊) I have added links to Amazon for a quick online shopping too. (The pricing is always the same, there is no difference; therefore, I have linked for your shopping convenience. And many of the Amazon items are Kirkland Brand from Costco, so you get great savings too!)

FitFabForver Energy Bar to Go

INGREDIENTS:

1 c. pecans crushed (can substitute walnuts, almonds)

1 c. quick oats

1/3 c. pumpkin seeds

1/4 c. ground flaxseeds

1/2 c. dark brown sugar

1/2 c. honey (can substitute agave syrup)

4 T. unsalted butter (can substitute with 2 T. butter + 2 T. almond butter)

1/2 t. salt

2 t. pure vanilla extract

2 c. plain puffed rice cereal

1/2 c. dried cranberries (can substitute with dried blueberries & dried cherries)

DIRECTIONS:

Preheat over to 335 degrees and line baking sheet with parchment paper. Spread the pecans, oats, pumpkin seeds and flaxseeds on the sheet and bake until nuts are fragrant, which is about 8 minutes. In a saucepan, bring the sugar, honey, butter and salt to a boil over moderate heat. Simmer until the sugar is dissolved and a light brown caramel forms, which is about 5 minutes. Remove form the heat and stir in the vanilla. Drizzle the caramel over the nut and oat mixture. Stir in the puffed rice and cranberries until evenly coated. Spoon the cereal mixture (will be very sticky so work quickly) into the prepared baking sheet and spread evenly. Cover the mixture with a second sheet of parchment paper and press down to smooth out. I prefer using a rolling pin to compress the mixture more evenly. Let stand until firm, which is about 2 hours. Discard the top parchment paper and transfer to a work surface. Cut into approximately 45 bars (about 1″ x 3″ bar size) and then wrap individually. I suggest putting each bar in an individual Ziploc snack bag to keep them fresh and easy for a grab and go snack. 🏃

Time: 15 minutes prep time/ total time 2:15 minutes

Servings: approximately 45 bars or cut recipe in 1/2 if you prefer fewer bars

You are now ready for : quick protein snack after your workout (link for ideas), beating the afternoon slump, having a On the Go snack while running errands or at the office, give your kids a healthy snack with confidence, eat healthy while traveling and know that your own energy bar is not loaded with unhealthy fats & sugars.

Make your Go to FitFabForever Healthy Energy Bar for Your On the Go LIFE! 😎

7 Easy Steps to Lose Weight & Stay Trim

April 21, 2017

WHAT SHOULD YOU EAT TO LOSE WEIGHT? 🤔

ARE YOU WANTING TO TRIM DOWN BEFORE SUMMER? ⛱

DO YOU GET CONFUSED DECIDING WHAT FOODS ARE BEST FOR SLIMMING DOWN? 😕

Let me help YOU finds the foods you should eat to fulfill your needs without causing you to gain weight, but instead lose weight, slim down or just feel better! What you eat will truly determine how you look, how you feel and most of the time how healthy you will be today, tomorrow and in the future. Do you need to eat healthy every single meal? Absolutely not, as I consider “cheat meals” a little treat we give to ourselves for a job well done and also to you can enjoy some of those non-nutrituos meals that just brings a smile to our face. But, you must limit these type of meals to special occasions or treats. Here are 7 easy tips to help you jump start your weight loss with the Summer Slimdown Series.

HERE ARE 7 EASY STEPS TO EAT CLEAN, LOSE WEIGHT & STAY TRIM

Stay Away from the Scale as that can be the most frustrating thing and also very deceiving. Have you ever stood on the scale to find you put on weight after eating clean & exercising? How about losing weight after eating unhealthy? The number on the scale can fluctuate so much depending on water retention, what time of day you weight yourself or right after you eat a meal. Your weight can fluctuate as much as 5lbs. on the scale in one day! So, get off the scale and use the measuring tape or another great indicator is by the way your clothes fit . . . or don’t fit! I recommend measuring your body: chest, arms, abs, hips, thighs & calves. Write it down on a piece of paper for future reference so you can see where you are loosing weight.

It’s Never a Diet, but a Lifestyle because no one can live on a diet forever, nor would you want too! To lose the weight and keep it off you need to make permanent changes to the way you eat. Like I said before, it’s ok to have a “cheat meal” occasionally, but if you only cut back on calories temporarily or have too many “cheat meals”, you will gain back the weight quicker, as you begin messing with your metabolism. Don’t ever think of diet as all the foods you can not eat, but think in terms of your “diet” as all the healthy foods you will eat and not just short term thinking, but making this your new healthy lifestyle.

Strength Training Truly does Make a Difference yet so many focus on cardio too much and forget about weights. It is great to get your cardio in about 3 days a week, but strength training will truly help you to build lean muscle, which in turn will increase your metabolism and therefore increase your calorie burning. Focus on adding weight bearing exercises to your workouts (link here for many workouts to do at home) at least 2 to 3 days a week. Now this does not mean you need to workout 6 days a week, as you can do your cardio and weight training back to back on the same days. Once you start adding and then keeping weight training into your weekly workouts, you will find that your body shape will also begin to change. You will loose inches where you want too, but also gain awesome muscles in other areas that will give you a much leaner, stronger look.

Don’t Create all Calories the Same, because the type of food you are eating can make all the difference to weight loss, slimming down and de-boating. A calorie is not a calorie, you must think about what you are putting into your mouth and how it will benefit your body or be a detriment. If it comes in a box (processed food) it’s usually high in fat, sugar and sodium. Look to the natural colors of the rainbow by eating fresh fruits and veggies that are high in antioxidants, vitamins, minerals, fiber, etc. Every meal should include a fruit and veggie, and even better yet, have most of your meals filled with fruit, veggies and lean protein. You will feel fuller, and find you are not as hungry after eating, because you have loaded your body with healthy nutritious items that are also filled with fiber.

Proteins and Healthy Fats should be your Friends as they each have amazing benefits to fueling your body and creating satiety. The lean protein will fill you up and build muscle, which will also keep your metabolism elevated and then burn fat. Look for healthy plant based fats like olive oil, avocados, nuts which are all healthy, within moderation, and will create fillings of fullness. There are so many ways to get lean protein now, even if you are not a meat eater. If you choose meats, make sure they are lean. Other great options is non-fat greek yogurt, nuts and legumes and seed items like quinoa.

Think when You’re Eating don’t zone out, as that leads to overeating. When you eat, don’t sit in front of the TV, computer or while reading, as you will usually not have any idea how much food you have eaten, unless you have healthy food that is plated for one sitting. Also, try to remember to slow down and eat each bite and swallow before putting another bite in your mouth. Your stomach can take about 20 minutes to determine when it’s full, so slow down as you will better realize when you are full and not overeat and actually lose weight, because you stop eating well before you are full.

Don’t Skip a Meal, it will actually work against you and put weight on. When your body does not get the proper fuel through healthy foods or enough food, you actually end up over eating for one meal or even worse your body begins to burn precious muscle to supply your body with much needed energy. You should be eating 6 to 7 small “meals” throughout the day, so your body gets fueled about every 3 hours which will keep you metabolism elevated and burning fat. Use this weekly food tracker below to monitor your meals each day.

Let me know how your SUMMER SLIMDOWN SERIES is working for you! 📧 Are you eating healthier? How about exercising more? Adding weight training? Trying new workouts or FIT Shop fitness equipment?

Drop me an email or reply below and let me know how you are doing or if you need any suggestions, encouragement, inspiration or maybe just a congratulations for doing such a great job! 😊

FIT Shop

April 17, 2017

ARE YOU READY FOR THE SUMMER SLIMDOWN SERIES? MAKE SURE YOU HAVE EVERYTHING FOR YOUR WORKOUTS ✅

DO YOU NEED HELP FINDING THE BEST FITNESS ITEMS TO GET FIT & STAY FIT? 💪

WOULD YOU LIKE TO KNOW WHAT A PERSONAL TRAINER RECOMMENDS? 👍

It is not easy to know what fitness items are the best for you when you are trying to lose weight, tone up and get strong. Let me take the confusion away by showing you what a personal trainer uses when training their clients and also for their own workouts too. Also, there are so many awesome products that are great for traveling to help keep your workouts going strong while on the road. Let me introduce to you FIT Shop. You will now be able to go to one place, FIT Shop, (link here) to get the best fitness items you want and need! There have been so many athletic stores closing down, which can make it difficult for you to find out on your own which athletic items you need to help reach your goals.

You can now go to www.FitFabForever.com anytime and click the FIT Shop on the navigation tabs. There you will find personal trainer recommended products 🔆 for your workouts, fabulous items to make exercising more fun, 😊 portable items to pack for traveling ✈️ to help you stay on track with your workouts and then there are some “just because” items because I want to share them with you!

DO YOU WANT TO ROCK YOUR WORKOUTS AT HOME? 🏡

Go to the Personal Trainer’s “Let’s Get Started” List

ARE YOU TRAVELING FOR WORK OR ON VACATION AND NEED PORTABLE ITEMS TO PACK FOR WORKOUTS? ✈️ 🚙

Go to the “FitFab to GO” List

ARE YOU READY TO UP YOUR WORKOUT’S ? 💪

Go to the Personal Trainer’s “Taking it to the Next Level” List

DO YOU ENJOY FINDING AWESOME ITEMS . . . NOT THAT YOU NEED THEM BUT . . . JUST BECAUSE? 👛

Go to the Personal Trainer’s “Fabulously Fun” List

GET READY TO “TAKE AWAY THE EXCUSES” TO A FIT LIFE, BY SHOWING YOU WAYS TO GET YOUR WORKOUTS DONE AT HOME, ON THE ROAD AND JUST HAVE FABULOUS FUN DOING IT!

FIT Shop will be YOUR New Go To Place for all of YOUR Fitness Needs . . . Get Ready for New Updated Items Weekly, SO Keep Checking Back for Many Must Have Items! 😊

Get Ready for Summer Slimdown

April 11, 2017

Are YOU wanting to lose some extra pounds before summer gets here? ⛱

Do YOU get frustrated and bored with the same cardio workout, but want to lose weight and tone up? 👍

Then YOU are ready for the FitFabForever Summer Slimdown Series !!! 😊

Each week I will be showing YOU exercises that can be done at home or on the road to burn calories and also eat clean idea’s so YOU will be ready for summer! It is less than 2 months away before summer, so let me help YOU get ready for swimsuits 👙 , shorts, sleeveless shirts & dresses! You might feel confused and frustrated about the best way to torch calories and burn away excess fat, so let me help you find some of the best exercises to give you the biggest bang for you buck! When you exercise, it is nice to know that the exercises you are doing will truly make a difference when you are trying to lose some weight and tone up. So, let me show you some of the highest calorie torching /fat burning exercises that will get YOU ready for summer and tone you up!

Turn your regular CARDIO into a fat melting 💥 muscle toning 💪 workout!

“take biking to a new level”

BIKE RIDE . (500 calories burned in 35 minutes) This can be done inside or outside, but if you go outside you will get the best fat burning workout if there are hills. Also, I suggest bringing a sports bag with sunscreen (this is my favorite sunscreen) and take your cell phone too in case of an emergency! Break up your bike movements with approximately 3 minute intervals. Starting with : 1. warm up 2. standing climb (booty off the seat) 3. seated climb (hills preferred) 4. standing climb 5. seated climb (hills preferred) 6. sprints 7. standing climb 8. seated climb (hills preferred) 9. sprint 10. standing climb 11. sprint

“best overall body workouts”

KETTLEBELL SWING . (500 calories burned in 30 minutes) The kettlebell is an awesome piece of equipment to burn excess fat while toning your body. Do each move for about 2 minutes. 1. warm up first with kettelbell double swing, holding the bell with both hands and feet hip width apart, knees slightly bent, bring the bell between your legs and swing up to chest level and return, keeping your core tight the entire time. 2. jumping jacks 3. single arm kettle bell swing 4. running in place with high knees 5. double arm swing 6. jumping jacks 7. single arm swings Repeat the entire set.

“can do anywhere workout”

STAIR CLIMBING . (500 calories burned in 40 minutes) You can do this workout inside on a stair climber, inside stairs or even go outside and enjoy the nice weather if you have a place with stairs, maybe a hotel, school bleachers, office building, etc. If you are outside, make sure you bring your insulated water bottle to keep you hydrated and cool! Do each move for about 2 minutes . 1. warm up with easy climb 2. increase to moderate level intensity climb 3. go as fast as you can climb 4. slow pace climb for recovery 5. walking lunges 6. moderate level climb 7. high level climb 8. walking lunges 9. moderate level climb 10. high level climb 10. walking lunges. Repeat the entire set.

“get sunscreen & kick board ready”

SWIMMING . (500 calories burned in 45 minutes) If you have access to a pool , I highly recommend taking your workout to the water. Grab a kick board and get ready to kick away the fat and tone your arms, abs and legs. Don’t forget sunscreen and good polarized sunglasses! 😎 Do each interval holding the kick board when doing laps and for about 5 minutes. 1. frog kick 2. flutter kick 3. kick as hard as you can, any stroke 4. slow recovery kicks 5. run in place with high knees 6. frog kick as fast as you can 7. flutter kicks 8. kick as hard as you can, any stroke 9. slow recovery kicks (Coming soon for summer is my FitFabForever pool workouts🌊 , you won’t believe the workout you will get with just a few pieces of equipment in the water . . . YOU will love it! 💗 )

🔥 Get ready to add these BODY WEIGHT EXERCISES

to your workouts for MAJOR calorie burn! 🔥

When you are doing your weight training or regular cardio workouts and want to torch some extra calories for fat burning, incorporate some of these body weight moves into your workout! Do you need some workout ideas, link here for many workout routines?

HIGH KNEES SPRINT . (Burns 12 calories / minute ) Run in place as fast as you can, bringing your knees up high. Your arms should be moving with each step in a powerful & strong swing.

SPEED SKATERS . (Burns 13 calories / minute ) Just like it sounds, you pretend you are skating from one side to another. Jump to the right side, keeping knees bent, bring the left foot to meet the right foot but try not to touch the foot to the ground, then immediately jump to the left side and try to keep the right foot from touching the ground.

JUMP SWITCH & LUNGE . (Burns 12 calories / minute ) Stand in a lunge position, bend your knees to 90 degrees, then jump as high as you can while swinging the arms overhead, then land with the opposite foot forward in a lunge.

SQUAT JACK . (Burns 11 calories / minute ) Drop into a squat position, bringing your hands in front of you with bent elbows, jump your feet wide straightening arms and legs to make a jumping jack, then lower back into a squat.

BURPEE . (Burns 8 calories / minute ) From standing position, bend knees and place hands-on the floor, jumping feet back to plank position, then bring knees back to chest and jump up extending hands overhead into a upright jump.

I promise if YOU incorporate these cardio burning workouts each week and the body weight exercises to your regular workouts YOU are going to lose weight, get flatter abs and toned body at the SUMMER SLIMDOWN SERIES!

Get Ready . Get Set . Get Results

April 7, 2017

DO YOU FEEL LIKE YOU ARE STUCK IN A RUT? 😔

IS THE SCALE NOT BUDGING OR YOUR CLOTHES NOT GETTING ANY LOSER?

HOW ABOUT SOME IDEAS FOR MOTIVATING YOU? 🤗

Let me help YOU find the ways to GET READY, GET SET and then GET RESULTS! 👍 One of the biggest factors in determining your health, fitness level and weight is that you must be moving your body every day! I don’t mean just from the car to work or taking kids to school, or maybe moving around your home cleaning up after everyone . . . yes, these are all important things, but you need to set time aside everyday (YES everyday) to move your body! Now, I don’t mean an intense workout every single day, but you should be getting your lungs breathing heavily, your blood flowing quickly, your muscles and joints being challenged. Have you heard the saying, “If you don’t use it, you lose it!”. ⚠️ That saying is so true , especially about every single organ, muscle and joint in your body! Also, with that comes one of the greatest benefits . . . YOU WILL ALSO LOSE WEIGHT!

You might be asking, where do I find the time to do this? 🤔 You must make it a priority! Everyone has 24 hours, 7 days a week and I have seen many people stay in great shape with crazy schedules! I must praise my husband, Tom, 💗who travels around the world for many years and still has maintained to stay in great shape and not gain weight (okay, maybe we both put on a some extra pounds during vacation, but you gotta enjoy too! 😀 ) But, when we get home, we focus on exercising everyday (some of those days are just stretching) eating clean and get ourselves back on track.

So, let me help you with a tool that I think helps many people stay on track and then GET RESULTS! Print out my Weekly Fitness Schedule below and at the beginning of every week, write down what time each day you are going to get yourself moving and what body part you will concentrate on! When you break down the body parts for exercise, you don’t get stuck in a rut, because you continually work and challenge every part of your body. You know what happens then? You will not get bored with the same workout and the best part . . . YOU WILL CREATE A STRONG, BALANCED & TONED BODY! Isn’t that what YOU are looking for? I know I am, and when I commit to moving my body, everything else seems to run more smoothly too.

Do you need some ideas for your workouts? Go to my blog for your workout ideas to help you get a workout in at home or on the road. I promise YOU this! If you do some form of movement/exercise every single day for 2 weeks, you will feel so much better and I bet you will also lose weight, trim down, feel more energetic, have a clearer mind and ready to stick with it! It will truly start to become a lifestyle that will benefit you for the rest of your life! 🙂

Hey, do you need some motivation to get yourself going? Why don’t you treat yourself (or as our daughter would say, “treat yo’ self ” 😀 ) to a little “gift” at the end of every week for achieving your weekly workout goals! Here are my suggestions as a personal trainer, because these “gifts” will also assist you in your fitness goals and be wonderful reminders of your progress!

8 WEEKS TO SUMMER Get Ready . Get Set . Get Results (1 inexpensive “gift” you give to yourself each week leading up to summer⛱)

Water Bottle . Hydration is so important while working out, but why not have one that is cute, and keeps your water cold! Seriously, even during the heat of summer these water bottles have kept my water cool and when it’s cold you will drink more too! Look at these great new colors!

Workout Top . Yes, we all love having something new to wear, so why not buy something that looks good, gives you support and makes you feel good too! This is one item that you will always use while working out and can never have too many . . . ok maybe you can have too many, but they will get great use! I love wearing a bright colored sports bra with a tank over it, it adds some great color to a normal, boring tank top!

Yoga Mat . If you don’t have one, I highly recommend getting one for your workouts, especially when you do your yoga and stretch day. It is nice to have a little bit of padding and also it’s a better way to hold your poses and not slip. How do these wonderful colors not motivate you to roll it out and do your yoga and/or stretching?

Candle . Seriously who doesn’t love the scent of a candle . . . now think about lighting this new candle while you are doing your stretching? Hey, you might like stretching so much more by lighting the candle, you might even do it more than one day a week! I find that when I light a candle that has a wonderful and calming scent (like jasmine or lavender) it relaxes my mind and body so much more, and the house smells good too!

Workout Bag . Whether you are doing your workout at home or at the gym, it’s always a great idea to have your bag ready to go at a moments notice with a few of your favorite fitness items. The weather is nice outside, grab your bag and take your workout outside! Getting ready to travel via plane or car, grab your bag and take your workouts with you!

Travel Bags . Whether you are traveling out of town, to the gym or just need a refresher in the car during the hot summer months, bring a cute travel bag to store items to freshen up after your workout! Maybe put in a facial towelette to cleanse your face, sunscreen, some powder to freshen your face, hair ties and then perfume. Now you are ready to go on with your day!

You Did It Bracelet . Wear this bracelet as a reminder to yourself about how hard you worked and how committed you are to living a healthy lifestyle by moving your body everyday. Sometimes it’s the simplest things we can wear that can have a huge impact on giving ourselves a little pat on the back for making wise choices, even when some days we did not want to do anything!

Ready Set Go Bag . You’ve done it, you’ve worked hard, now load up your bag with sunscreen, magazine, book, your water bottle, and head to the beach, pool or out shopping! Hey, you could even use it as a yoga bag to put your yoga mat in it! Reward yourself with a day (or maybe 1/2 a day or even an hour) by going and spending time relaxing and congratulating yourself on a job well done! 🏆

GET READY . GET SET . GET RESULTS . I know you can do it! Let me know how you are doing by replying below or send me an email at Christie@Fitfabforever.com.

Top Secrets Revealed for Weight Loss

April 4, 2017

TOP Secrets Revealed for Weight Loss and Get Slim Strategies!

Let Your Personal Trainer share with you what works best to lose weight and slim down! Don’t make it complicated, just follow these easy tips to achieve your fitness goals faster. ☛

“don’t wait another day, YOU can do this”

Be Realistic. Putting on weight takes time, usually months/years to gain extra pounds, yet everyone is expecting to lose weight overnight. 😏 Yes, that would be awesome if that happened, but being realistic will set you up for goals that are attainable, not expectations that will disappoint you. 😫 The most successful way to lose weight is to work hard by planning in advance your meals, scheduling your workouts and then most importantly is you must always believe in yourself . . . believe YOU can succeed. Motivation can set you apart from others, by reminding yourself that you are doing this for yourself, your health and your family. YOU can do it 👍 and I challenge you to look everyday for success in something you have done to benefit your health! Every little step forward you take should be the motivation you need to keep going . . . and yes there will be steps backwards, but that’s ok too, everyone does; just remember why you are doing this and be patient with yourself to see and feel the results!

“achieve your goals by writing them down”

Concrete goals. When you put down in writing 📝 what you are wanting to achieve, the greater the success you will have. And remember to be specific. When you have a clear image about what you want, with a distinct vision, like lose 10 pounds in 2 months or workout 4 times a week, eat healthier by having breakfast every morning for a month, etc. , the faster your goals will be achieved. A focused target works because it spells out exactly what success looks like and that means more motivation for you. You can clearly see if you are obtaining your goals or how you might also need to adjust something to accomplish your goals. I highly suggest writing down your goals in a fitness journal that you set somewhere in your home that you will look at everyday; maybe next to your bed or in your bathroom while getting ready, or the kitchen.

“prep time = success”

Meal Planning. Have you ever walked into your home starving and are ready to eat anything in sight? 😜 Well I have, and it’s usually chips and salsa that I will be eating if I haven’t pre-planned by having healthy snacking options and/or meals pre-planned. Think ahead, maybe on a Sunday, by planning and preparing your meals and snacks for the upcoming week. I like to go to Costco and get my healthy, organic foods for the week and have meals and snacks ready, so when I get home, I have something ready to eat or quickly prepare. Having your snacks in a meal prep container helps with snacks and also for quick meal preparation. If you know me well enough, I like foods that are healthy and quick and doesn’t require a lot of time in the kitchen. . . and I think that is many of you too!

“exchange white meals for healthy nutritious ones”

Eliminate white foods. Yes white flour can add so much weight and empty calories to your diet. Think of baked goods, snacks, crackers, white rice, white breads, etc. all of these foods have been stripped of nutrients like fiber and antioxidants which can help you feel full and shed pounds. Also think of white sugar, which has no nutritional value whatsoever and will pack on the weight faster than anything. Instead think brown, nutrient filled foods. Here are some easy changes that work for me in my diet. When I am wanting breads, I prefer a great Ezekiel bread, that is loaded in nutrients that will fill you up and tastes great and then put some almond butter on top. Or instead of white rice, I love quinoa that is so versatile and can taste different every time you fix it, just by changing the topping you put on it. A great cracker alternative is Wasa, just add a piece of low fat cheese, or avocado and slice of tomato, or even a nut butter and some jelly. If you need some ideas on clean eating meals, find a great cookbook, like SkinnyTaste. for inspiration.

“the BEST do anywhere workouts”

Exercise early. Yes, get up buttercup! ⏰ Studies do show that when people workout in the morning they are more successful to sticking with their exercise program. Why you ask? Because the days activities do not get in the way of completing your workouts. If you start off the day working out, then you know it’s done and then work, kids, etc don’t get in the way of getting your workout completed. Keep it simple and obtainable, you don’t have to go to a gym, almost everyone of my exercise routines in my blog can be done at home or in a hotel. So if you have kids at home, go find your own place in your home and do your workout before they wake up or maybe while they are getting ready to school. Or if you are traveling for work (or for fun), all of the workouts on my blog can be done in a hotel room. My favorite portable workout equipment is resistance bands and resistance tubes, you get an excellent workout and you can do it anywhere, so you won’t have to miss a workout!

“build muscle and burn the fat away”

Build Muscle. Yes, the more muscle you have the more calories you body burns. Muscle building exercises don’t only tone and shape your body, but increases your metabolism too! Women who lifted weights twice a week for 2 years lost more body fat and didn’t gain as much belly fat as women who did not lift. There are so many ways to get a great muscle building workout in, even in your home. For an excellent all over body workout, try kettlebells I love how they build, tone and shape your body everywhere! Boxing at home for toning and shaping your body is a also a great workout. You can never go wrong with dumbbell weights for defining and building up muscles which again will rev up your metabolism. So, start thinking about more strength training workouts to include every week, and then get ready to see the weight start to drop off.

Now that you know the TOP SECRETS revealed for weight loss, share with someone else! Let your loved one’s know or a good friend what your goals are and how you want to achieve them. When you share with someone else, you feel more accountability to achieving your goals, so let the secret out! Hey, share them with me, I would love to hear what goals you have set for yourself, email me directly at Christie@FitFabForever.com or reply below!

Detox Sugar and Watch the Weight Drop Off

March 27, 2017

Feeling Tired? Bloated or Overweight? Sick all the Time?

The Answer Many Times is SUGAR!!!

Did you know that most people consume sugar 3 X the recommended allowance? It’s time to DETOX SUGAR from your diet. Cutting back on sugar has real proven benefits to make YOU feel rejuvenated and also drop pounds! Why you ask? Because sugars trigger a spike in your blood sugar level, which eventually lead to a energy crash. Then comes the feeling of sluggishness, no energy, moody and foggy mind . . . then some people turn right back to sugar to try and get energy again. This becomes a vicious cycle, and in turn, you start to put on weight.

Have you tried to cut back sugar and failed? Let me help YOU, by showing you ways you can successfully detox the sugar in your diet and gain the energy, clear mind and slimmer body you have been looking for. One of the most difficult food item for people to cut from their diet is sugar. The reason is because your body become addicted to sugar, due to the fact that when you eat sugar, your body steps up production of “feel good” chemicals to your brain. So how are you to detox the sugar from your diet? I suggest cutting back sugar in every meal, not completely eliminating, that way your body and taste buds can adapt to less sugar. I know that when I have gone through a stage of eating to much sugar (usually around the holidays) that I find myself craving it more and more! When I first start to cut back the sugars, I crave them at first, but eventually my body starts feeling so much better and I begin to eliminate the urge to eat them.

How do you detox the sugar? Let me clear up the confusion for you about sugars. We all enjoy having something sweet to eat, but did you realize how much sugar is in the foods we eat everyday? We usually know when we are eating a dessert that we are consuming sugar, like a candy bar, but you might be surprised what other food items that are loaded with sugar.

First, let me share with you some foods that have very high sugar content and should be the first foods to be eliminated from your diet. Go through your pantry and start to eliminate these items so you will not be tempted to eat them and consider these ✅substitutions.

Candy Bar: 1 bar 36 grams ✅Eat a piece of dar chocolate
Raisins: 1/2 c. 43 grams ✅Eat grapes
Fruited Yogurt(depending on brand): 8 oz. 20 -43 grams ✅Eat plain yogurt w/ fresh fruit
Cola/Sprite: 12 oz. can 33 grams ✅Drink WATER
Grape juice: 1 c. 35 grams ✅Drink Soda water with slice of citrus
Canned soups: 1.5 c. up to 15 grams ✅Check labels for healthier versions
Salad dressing: 1 T. (most use a couple T. for a salad) 4 grams ✅Make EVOO/vinegar
Tomato Sauce: 1/2 c. 12 grams ✅Check labels for healthier version
Granola/Protein Bars: 1 bar 9-12 grams ✅Eat an apple with nut butter

2. By adding protein to your meals, you will more satisfied and full and get all the amazing benefits of protein. Read my article in Scottsdale Health Magazine/Blog Post for more information on the Power of Protein.

3. Not all carbs are created equal, and some are actually good for you. But almost all refined carbohydrates (think white breads, white flour products,etc.) have so many added sugars to the product that there is truly no health benefit to eating them. So switch it up and trade your refined carbs for whole-grain (whole wheat products, etc.) foods.

4. YES, you can still eat sugar and desserts, but why not get your sweetness from some sugar alternatives. BUT, you still need to limit the amount with these products too, but at least you will get some nutritional benefit.

Maple Syrup (pure): 52 cal. T. the darker the color the more flavor & antioxidants. Nutrients – calcium, iron, magnesium, potassium, zinc, thiamin, niacin, B6. Uses – beverages like coffee (iced or hot), vinegarette dressings, oatmeal, pancakes
Honey (pure,raw): 64 cal. T. the darker the more flavor. Nutrients – flavonoids, antioxidants, anti-bacterial. Uses – unflavored Greek yogurt, hot beverages, oatmeal
Molasses: 58 cal. T. the darker the more nutrient dense. Nutrients – potassium, calcium, iron, antioxidants, magnesium, B6. Uses – BBQ sauces, chili, baked beans
Stevia: 0 cal. but it is a processed item that can cause stomach distress in some people. Nutrients (stevia leaf) – calcium, potassium, magnesium, zinc, Vit A. Uses – beverages, smoothies, salad dressings, baking
Coconut Palm Sugar: 45 cal. 1 T. unrefined retains the nutrients. Nutrients – potassium, zinc, iron, calcium, polyphenols. Uses – sprinkle on fruits, coffee, Greek yogurt

Don’t let sugars destroy your path to a healthy lifestyle, always look for ways to minimize the sugars in your foods and seek ways to swap in these more nutritious alternatives!

DETOX SUGARS and get ready to WATCH THE WEIGHT DROP OFF . Get More Energy . Clearer Mind . De-Bloat . Clearer Skin . Better Sleep

Let’s CONNECT! Join me on social media by going to my homepage and clicking on my Instagram, Twitter, Pinterest and/or LinkedIn buttons! 😀

DEFINE: Get your Arms Ready for Spring

March 21, 2017

The first day of spring is upon us . . . are your arms ready to be revealed? 🤔

Are you looking for some ideas & inspiration to create some definition? 👍

Well, this is usually the time of year that most people (my training clients too) are wanting to get their arms in shape for short sleeves, tank tops, sleeveless tops & dresses. And why wouldn’t you want your arms to look strong and toned and feel awesome with the confidence to wear spring and summer clothing! Through my 6 years of personal training this is probably my number 1 request for body part changes, along with perkier booty and flatter abs. So get ready, blog posts are coming in the near future to show you what exercises to do in order to DEFINE those problem areas too. 👏

So, let’s get started with the arms today. Before I really started to do weight training, my arms were skinny and did not have much definition to them. My husband, Tom, called them “pencil arms” ✏️ . . . and I don’t think he meant that as a compliment. lol 😉 But he was right, I focused so much on cardio and legs that I neglected strengthening my arms and it showed. Here is the great news, it truly does not take long to build up your arm muscles and create nice definition, but you must do an arm workout at least 2 times a week. Remember, if you don’t use it, you lose it! And NO, it’s never too late! I am 53 years old and there are even many women older than me who have taken the challenge to get their arms looking stronger and more toned and they look amazing! So, let’s get started NOW, so you feel armed and ready for spring! 💪 Tee hee, get it?

First, when I say arms, I mean shoulders, biceps, triceps, back muscles. For my own workouts and for my training clients, I stress the importance of symmetry when exercising. Our bodies are 3 dimensional and the more you work on exercising all areas of your arms, the stronger you will be and the more pleased you will be with the appearance. So, lets get started!

DEFINE Your Arms Workout

Equipment Needed: use any of these items and also change up your equipment for variety which promotes better & faster results, with Dumbbells, Kettlebell, Medicine Ball, Resistance Tubes, Resistance Bands. Not all exercises below can use everyone of these exercise items, but look for ways to incorporate them in your workouts! I have linked the exercise equipment for your convenience, if you need to buy any items. Also, each exercise below is from a previous workout, some concentrating on arms, others mixed in for an overall body workout; but, I have linked those to the previous workouts too, in case you want to view those.

” the BEST upper body move for definition “

PUSHUPS: (equipment used: your body) Start in a plank position with your arms straight and hands directly below shoulders on your mat. Your body should be in a straight line from your head to your toes (some of us have a protruding booty, so it will not look straight, when it actually is 🙄). Keep your core engaged and do not let your hips dip into a sagging position (no camel back). Slowly bend your elbows and lower your chest to the mat, keeping your core engaged. Then press upwards back into your plank position. If you are not strong enough yet, then drop to your knees and do a women’s pushup. As you begin to get stronger, start incorporating 1, 2 etc. men’s pushups with the women’s pushups until you can do all men’s pushups. This is one of the BEST exercises you can do for upper body strength, in addition to gaining core strength. Now that’s what I call great multi-tasking.

Do: 3 sets of 10 reps, working up to 3 sets of 20 reps.

” no slouching, droopy shoulders allowed “

OVERHEAD SHOULDER PRESS: (equipment used: resistance tube) Stand with feet shoulder width apart and knees slightly bent. Keep core tight the entire time, by rotating the pelvic forward and engaging your ab muscles. Grab the resistance tube (or a dumbbell) in each hand. Place feet on top of the tube and extend handles up to shoulders. The further your feet are apart on the tube, the more difficult the move is. Slowly raise hands above until arms are straight, then slowly lower hands back to the starting position. Variety: dumbbells, medicine ball, kettle bells or the resistance band. The reason I like the tube, is because it is very portable and great for travel to hotels, the beach or park. Warning, the shoulder muscles do require good strength to lift overhead, so best to start off with a lighter weight and work up to heavier weights, as long as proper form is maintained. What determines if the weight becomes to heavy, is if you can not maintain proper form, as many times the lower back muscles try to overcompensate for weaker arm muscles.

Do: 3 sets of 15

” create guns of steal “

OUTWARD BICEP CURLS: (equipment used: kettle bell) I prefer outward bicep curls over forward bicep curls, as it isolates your bicep muscle better, requiring greater muscle strength, and in turn, bigger and more defined muscles. Place your feet shoulder width apart and knees slightly bent while engaging your core (tuck in booty while tightening your ab muscles, to protect your lower back). Grab the kettle bell with one hand and palm facing upward and arm straightened by your side. Then slowly raise hand to about 90 degrees, while keeping elbow in tight. Raise the kettle bell by curling inward until the kettle bell is by your shoulders. Then slowly lower stopping once your hand is almost to starting position, but not full extensions, as I want your bicep muscles engaged the entire time throughout the set. Variety: dumbbells, resistance tubes, resistance bands, medicine ball.

Do: 3 sets of 15 reps on each arm

“no back arm dingle dangle allowed”

TRICEP RAISES: (equipment used: dumbbells) Place your feet shoulder width apart and stand upright keeping your core/abs tight. Straighten your arms and keep them that way while placing them behind your booty. While arms are straight lift them slowly (small move) away from your booty, then slowly return to starting position, yet keeping your hands from coming forward by your legs. Also, make sure that your shoulders are relaxed and lowered, as I want your arms to do the work. Also, keep your arms slightly elevated when you return to starting position, as that will require your arms to stay engaged during the entire set. When you do this, you should feel this in your tricep muscles (the muscle on the back part of your arms) but you must keep them strong & tight during the entire move. Variety: resistance tubes, kettle bell, resistance bands, medicine ball.

Do: 3 sets of 15 reps

“you’ll be ready for backless & strapless dresses”

BACK FLY: (equipment used: dumbbells, exercise ball) Sit on top of the exercise ball with your feet on the ground and knees bent at 90 degrees. If you are not using the ball, you do the same move standing. Slowly bend at the waist and lower your chest to a bent over position. Grab your heavier weight (as back muscles are usually a much stronger muscle) and have your finger tips facing one another. Slowly begin to raise your weights by lifting your elbows up towards the ceiling and keeping a slight bend in your elbows. As you bring the weights upward, think about pinching your shoulder blades together to really engage your upper back muscles. And when you lower the weights stop at your knee area before raising the weights back up for your next rep. By stopping the weights at your knees instead of bringing the weights together where they touch, this will keep your back muscles engaged the entire time. Variety: resistance tubes, resistance bands.

Do: 3 sets of 15 reps.

SUMMARY:

Pushups 3 sets of 10 reps
Overhead Shoulder Press 3 sets of 15 reps
Outward Bicep Curls 3 sets of 15 reps
Tricep Raises 3 sets of 15 reps
Back Fly 3 sets of 15 reps

LET’S CONNECT! Go to my homepage and let’s connect on social media!

Beyond the Basics

March 17, 2017

TAKE YOUR WORKOUT TO THE NEXT LEVEL !!!

Here is the Equipment Required to get You There! ✅

Spring is here 🐝 , which means dresses 👗, shorts, sleeveless shirts and bathing suits 👙 . . . are you feeling ready? 🤔 Or do you think your body could use a bit of tightening, toning and strengthening to give YOU the confidence before summer? 👍 Well, pack away the heavy clothes and bring out the sunshine, longer days and lighter clothing, because I am going to get YOU ready with body confidence! 👏

Many times after the end of a season, we find ourselves stuck in a rut, and this is usually the same for our workouts too. I tell my clients all the time, if you truly want to see changes in your body, you MUST change up your workout routine! You can do this quite easily just by incorporating new fitness equipment to your existing exercises, or link on one of my many blog posts workouts for new ideas. For example, change out dumbbells for a kettle bell workout. Or you can use sliders in place of the treadmill or jogging. The more variety you have in your workouts, the better and faster you will be to taking YOUR body to the next fitness level! You can link here for my personal training basic equipment list that everyone should have but this list below will take you Beyond the Basics.

“slide away those calories”

Sliders: If you have never tried the slider for your workout this is a great piece of equipment to add to your workout. I have many of my personal training clients use it and also I incorporate it into my own slider home workouts or when I am traveling (they are so light and portable, so you can take them anywhere). What I like is the high intensity cardio you can get, but it’s also a fabulous way to tone your legs and build up a perky booty! It’s such a simple item but so versatile and very effective: incredible for all levels of fitness and sport, cardio, strength, toning, stability and core abdominals. When you work out with gliding discs your hands or feet never leave the floor so it’s a total body workout that’s low impact.

“swing, tone & burn away fat”

Kettle bell: This piece of equipment is completely versatile and I love using it myself, but also have my clients use it during their workouts. You can link on my upper body kettle bell workout and lower body kettle bell workout to get some great ideas to use for your exercises. What you will find when using the kettle bell is that the heavy weight requires a lot of strength to maneuver around all while getting your heart rate up at the same time. The kettle bell works all muscles for balance, agility, build strength, and improve your endurance. Now that’s what I call an excellent multi tasking workout, as you will feel your upper body, lower body, core and heart rate all accelerated which equates to a fat burning + body sculpting workout!

“suspend to new heights in fitness”

TRX: Suspension training is probably the best way to target your core muscles, but your upper body needs to be strong enough to support yourself before you can begin. You can modify your exercises by using both legs for stability before going to one leg or by moving closer to the anchored equipment on the door to ease the strength needed for your arms. As you build strength, you can begin to increase the level; therefore, gaining more core strength too. TRX will burn fat, increase endurance & improves flexibility and help you push yourself to the limits in order to get results. What is also great is that it’s so portable, so you can take it on the road with you while traveling to hotels or use it in your home or outside, giving you the flexibility to keep your workouts going no matter where you are.

“weighted for weight loss”

Weighted Bar: When you use this bar you will find that the weight is distributed completely different than when using dumbbells, which helps challenge your body in a new way. I like to use the weighted bar with my clients and for myself while standing on a Bosu ball. Now if you are a beginner at working out , I would not recommend this, but if you have worked out for quite awhile, I suggest using the bar with the Bosu ball. When you combine the 2 pieces of equipment, you challenge your body to balance on the ball (great core strengthening) all while using the weighted bar for your upper body workout at the same time. This creates a better all body workout vs. standing in one position doing your upper body workout. The bar comes in many weights, and I would recommend a 12 lb. bar for a beginner, 15 lb. bar for intermediate and 20lb. + bar for advanced.

“punching towards your goals”

Boxing: If you ever boxed before you will know why boxers have very lean, yet extremely strong bodies! It is a very tough, heart pounding workout and an excellent way to tone your arms and core. When I train my clients I have them wear the boxing gloves and I wear the boxing mitts for them to hit. But if you are boxing solo, then I highly recommend the punching bag for you to throw your punches at. What I love about boxing is that anyone can do it, because you can increase the intensity or you can bring the level down quite a bit, even to a level where you can sit and do it. I want to share a very personal story with you about how anyone, and I mean anyone can get a great workout boxing. My dear sweet dad just passed away a few weeks ago and he truly was a fighter until he went home to be with our Lord. This amazing man had Parkinson’s Disease, but that never stopped him from going to physical therapy and boxing to get stronger! He always pushed himself to the limits and when it comes to our fitness & health, I highly suggest you get out of your comfort level, your excuses and challenge your body to new heights!

So, rememeber in your fitness journey through life, what you put into it, is what you will get out of it. There is NO easy way to loose weight or get the body of your dreams . . . BUT anything is possible and if you want something bad enough you will do what it takes to get yourself there! It’s a lifelong journey & lifestyle to a fit & healthy life, ONE that only YOU can choose how you’re going to live it!

Let’s Connect! Share with me by replying below, emailing me or joining me in social media (links on front page) and tell me about how your health & fitness journey is going so far and/or how I might be able to help you!

Detox Your Body for Flatter Abs

March 13, 2017

It’s time for spring cleaning or shall I say spring cleansing, which means detoxifying your body!

I have been traveling lately with my husband all over the world 🌎, and I must admit that I have not exercised as much as I normally do 😤, or eat as healthy 🍎 as I would like too and yes I drank more wine 🍷 that I should have! 🙄 So, I am ready to DE tox, DE bloat & DE stress my body! Do you feel the same way? Are you ready to join me? It is really not that difficult to do, yet the benefits will be felt both physically and mentally!

Would YOU like to recharge, rejuvenate, and renew as YOU can always benefit from a cleansing. Winter is coming to a close and spring is just around the corner, so let’s come out of hibernation. This is a way we can jump-start our bodies for a more active life and healthier life. Most people think a detox is a deprivation, but actually it’s just getting back to the basics of what our bodies need and what they don’t need! It’s a giant jumpstart for your health and also a reboot for your metabolism. Come join me, as I feel it’s never a bad thing to detox and rejuvenate our bodies . . . and hey, it’s going to be time for shorts and swimsuits 👙 soon, so let’s spring clean our bodies!

WHY You (and I) Need to Detox!

Because you feel like crap.

When you wake up in the morning, are you feeling less than vital, vibrant, alive, joyful and full of energy? 😝 How about these toxic symptoms, like fatigue, brain fog, achiness, digestive issues? I say YES to some of these and I bet YOU do too! Most people don’t connect what they’re doing to their bodies to how they feel.

YOU can’t lose weight and keep it off.

You think that losing weight is just a matter of calories in/calories out, eating less and exercising more. Is that working out for you? For many people that is not the answer! The problem is sugar and flour 🍞 calories are WAY different and they trigger addiction and overeating. Second, they spike insulin and inflammation, which makes you store belly fat and blocks your ability to feel full. So, sugar calories are worse than whole food calories, as it spikes insulin and triggers inflammation, a double whammy guaranteed to mess up any attempt at long-term weight loss.

You can’t control your sugar and carb cravings.

Did you know that sugar and flour are biologically addictive? That’s because it takes over your taste buds, brain chemistry, hormones and metabolism. How scary is this? Sugar 🍭 is eight times more addictive than cocaine. If you are trying to use willpower to lose weight you will fail.

You need to de-stress your mind.

Do you have too little sleep 😴, too little exercise, too much bad food, too much stress, not enough time for ourselves? Through my years as personal trainer, I have found many clients who answer yes to these questions. That’s when you know it is time to reset your life with a simple detox! By eating healthy, sleeping 7-8 hours a night, exercising, self-love, all this works to get your body and mind back to a healthy state!

LET’S DO THIS 7 DAY DETOX TOGETHER! 😃😃

So how do you detox? I am sure you are wondering what you need to give up. Let me share with you how very simple this is! I promise that in just a few days of the detox, you will start to feel more energy, less bloated, clearer minded, sleep better and less stressed. So, I am going to keep this easy, as I will also be following these same action items as you, because I am ready to get back to the feelings of strength, mental clarity and de-bloated! Also, remember this is only a 7 day detox to jumpstart your body to a healthier you and then after this detox, you can return to “normal living” but hopefully you will limit the unhealthy items you bring into your diet and commit to exercising on a regular basis.

1 DRINK MORE WATER. I know that sounds so simple, but most of us do not drink enough water. As it is so easy today to find water, bring water with you with portable water bottles . . . yet I do think most of us tend to drink enough water throughout the day. Usually we try to drink more water when we’re trying to lose weight or curb our appetite, but the truth is that proper water consumption is an essential element of a truly healthy lifestyle. When it comes to detoxifying, water is one of the most important ways to help get rid of the toxins that have built up in your body over time, especially when we travel, eat unhealthy foods and drink more alcohol than normal . . . yes, that is what I have done lately! So YES, drinking 8-10 glasses of water per day is a great starting point, but you need significantly more when it comes to detoxifying the body and starting anew. Also, I take a probiotic every morning, as I find this helps keep my intestinal track running smoothly!

ACTION: drink 2 full glasses of water (with fresh sliced lemons if you have it) upon waking up, then 1 full 8 ounce glass of water before every meal and also with every snack and finishing with 2 full glasses before bedtime!

2 ELIMINATE COFFEE. Yes, I am going there, and I know my husband, Tom, does not want to hear this one 🙀, but caffeine isn’t a nutrient; therefore, it does not give your body anything good or helpful. If your body doesn’t readily recognize a substance, then this substance can be stored as a toxin because the body doesn’t know what to do with it. So, I know what you are thinking . . . (yes, Tom & our daughter, Madeline) why drink tea, as it has caffeine too! I personally love my organic green tea in the morning, but those coffee drinkers don’t think this is a viable alternative. Well, there is caffeinated tea! Let me tell you why you should consider it! When you compare and contrast coffee with green tea, you will see why making this one simple swap can do so much for you. For one thing, green tea has antioxidants which can help go after and get rid of toxins in the body even though green tea does have some caffeine, it’s a negligible amount. Coffee ☕️ may help to wake you up in the morning, but it doesn’t give you anything important in the way of nutrients, yet tea does. Green tea also can help you to detoxify every single day if you drink enough of it. The antioxidants in green tea simply can’t be matched and so with every steaming cup, you are doing something good for yourself.

ACTION: Yes, this does mean swapping out that morning coffee with tea, I promise it will only take a short while to get used to and you are helping yourself every single day.

3 CUT SUGAR/CARBS . You would probably be quite amazed at just how much sugar can hold weight onto your body, bloating you and giving you headaches. Also, the same holds true for simple carbohydrates like white rice, white bread, and white pasta. The thing to remember is that sugar and these simple carbohydrates 🍞 are void of any nutrition and they can actually be damaging to your health. Like many other things that you consume, such food will eventually be stored as toxins because the body doesn’t know what to do with it. This means that when you cut sugar and simple carbohydrates out of your diet, you are helping to eliminate the potential of toxins in your body. I hate to say this, but YES, wine is included here, as it does contain sugars! As for carbs, you can still eat carbs, but you want to choose true whole grains like quinoa (my favorite), barley, oats and brown rice. By making this change will ensure you get fiber and nutrients that will help you to detox.

ACTION: Cut the sugars & carbs in your diet. Read the labels of the foods you have been eating as you will probably be surprised to know how much sugar is in it. Also, switch out the simple white flour carbs for complex carbs with whole grains. It might be a hard adjustment to make at first, but you will come to appreciate the taste and texture of the healthier carbs.

4 EXERCISE/DE-STRESS. We tend to look at exercise as simply a way of losing weight, yet it has great power in helping you to detoxify. Did you know that every time you get the organs working by sweating and putting your body in motion, you are helping to move along and flush out toxins? When you are exercising 💪 , you are giving your body what it wants and what it is designed to do. When you exercise, you are sweating out toxins and then when you hydrate after a good workout, you are also helping to flush out additional toxins in this way. And now that the weather is getting nice, you can take your workout outside or do it anywhere, especially with portable equipment. So, when you exercise on a regular basis, you help to keep the toxins moving out. Exercise is one of the most beneficial ways to detoxify your body; because when you sweat it out, you are doing something wonderful to create better long term health.

Also, exercise is a wonderful way to reduce stress in your life. It’s so very important to remember just how harmful stress can be to you in your everyday life. When you don’t know how to manage your stress, it can get the better of you and then contribute to health problems, and, therefore, turn into toxins in the body. A big part of detoxifying is to get rid of that stress or at least learn how to manage it. Stress = toxins, so do your part to minimize both.

ACTION: Get moving! You really need to move your muscles, joints, bones and get the blood flowing and start sweating in order to detox your body. Aim to workout at least 3 times a day on a regular basis, but during this 7 day detox I challenge you to workout for 7 days straight. Now that doesn’t mean high intensity for every day, but add yoga or pilates or even a long walk or hike on some days. After this detox, hopefully you will feel the great benefits of exercise and then try to make it a true priority, at it is a wonderful way of rewarding your body! And guess what? You will look better too!

JOIN ME AND LET’S DO THIS DETOX TOGETHER! 👯

I would love to hear from you as to how it is working for you, so let me know and reply below!

Best Body Ball Workout for Sculpting, Toning & Loosing Inches

March 3, 2017

GRAB AN EXERCISE BALL & DUMBBELLS AND GET READY FOR THE BEST OVERALL BODY SCULPTING WORKOUT!

Why do I think that the exercise ball is one of the best ways to lose inches, create curves and tone your muscles? 🤔 As a personal trainer, I have my clients always do one of their workouts on the exercise ball, because the ball is unstable and requires you to use your core muscles to stabilize your body while performing your exercises. Whether you are sitting on the ball, laying on the ball or your feet are on top of the ball, you will always need to use your core to stay steady. With the ball, you can also reach areas of your body to tone that are usually difficult to reach; like the back of your legs, to boost up your booty and tone up your hamstrings.

For your convenience, I have links to Amazon, for ease of finding and purchasing, if you want, and the cost is exact same to you as if you searched for the equipment yourself. That is what I love about the Amazon links, I can show you exactly what I am talking about.✅ If you need to purchase a ball, you need to get the correct size for your body. If you are under 5’2″ then you should get the smaller ball at 55 cm. For a height of 5’3″ to 5’9″ I recommend the medium size ball at 65 cm. And if you are taller than 5’10” I suggest the largest ball at 75 cm. I have found that these recommendations for sizes has worked very well with my clients to perform almost every exercise. If you are needing an exercise ball, then you can click on this link to get one. Also, you will need dumbbells with a lighter, medium and heavier weight to perform different exercises. Dumbbell weight set for : Beginner 3lb., 5lb. & 8lb. Intermediate 5lb., 8lb. & 10 lb. Advanced: 12 lb., 15 lb. & 20 lb. If you are needing any dumbbell weights, you can click on this link to purchase some weights.

ARE YOU READY TO LOSE SOME INCHES . CREATE CURVES . TONE YOUR MUSCLES ?

Equipment Required: Exercise Ball, Dumbbell Weights (assorted sizes)

” tight and toned chest muscles are a must “

CHEST PRESS: Women usually do not think they need to do chest exercises, but they do! ✅ You want these muscles to be tight and toned and it will also help strengthen your back muscles too. Sit on top of the ball and then place your feet on the ground, then slowly walk your feet away from the ball so that eventually your upper back will be laying on top of the ball. Then make sure to elevate your booty so that your lower back is not sagging, think of your body in a table top position. Grab your heavier dumbbell weight and place on top of your chest area. Use your core to keep yourself stable, in order to not roll off of the ball . . . see this is where the core workout comes in place to balance yourself. 👍 Slowly raise the weights from your chest directly overhead until your arms are straight. Then slowly lower your weights back to your chest level, yet not touching the area with your weights. As you perform this exercise really engage your chest muscles and you will also begin to feel your booty and quads needing to do work extra work to keep yourself up.

Do: 3 sets of 15 reps. (Heavy Weights)

You Can Do It: by moving your feet closer together, the more you will intensify your core muscles. When your feet are placed close, the more you will use your core to keep yourself balanced. And then the further your feet are apart, the easier it will be to keep your balance and not require as much core strength. So strive to keep moving your feet closer as you get stronger.

” a must for better posture “

CHEST FLY: Do you want nice posture? 😃 Well then, it is important to do an exercise like this to strengthen the chest and back region, as it helps improve your posture by expanding these muscles. This move is very similar to the chest press, but a bit more difficult as your weights are moved further away from your body, so a medium weight would be best for this exercise. Sit on top of the ball and then place your feet on the ground, then slowly walk your feet away from the ball so that eventually your upper back will be laying on top of the ball. Then make sure to elevate your booty so that your lower back is not sagging, think of your body in a table top position. Grab your intermediate dumbbell weight and place on top of your chest area. Use your core to keep yourself stable, in order to not roll off of the ball. As you grab your weights, your finger tips should be faced inwards. Slowly raise the weights from your chest directly overhead until your arms are straight. Then slowly bring the weights out to the side then slowly bring them back together, keeping your arms slightly bent. As you perform this exercise really engage your chest muscles and also you will begin to feel your booty and quads needing to do work also to keep yourself up.

Do: 3 sets of 12 reps. (Intermediate Weights)

” get rid of the dreadful bra bulge “

OVERHEAD LAT: Do you even know where you lat muscles are? 🤔 Many people, especially women do not have any idea, but they do know that they hate that fatty, untoned area hanging around their bra area that they want to get rid of. Welcome to your lat muscles! By toning and strengthening these muscles, you will prevent the back bra bulge! 😩Sit on top of the ball and then place your feet on the ground, then slowly walk your feet away from the ball so that eventually your upper back will be laying on top of the ball. Then make sure to elevate your booty so that your lower back is not sagging, think of your body in a table top position. Grab one heavy dumbbell weight with both hands and place on top of your chest area. Use your core to keep yourself stable, in order to not roll off of the ball. As you grab your weight, extend your arms up over head. Slowly lower the weight behind you keeping your arm straight. Then slowly bring the weight back up to where it is directly overhead.

Do: 3 sets of 20 reps. (1 Heavy Weight)

” get ready for great curves ahead “

SHOULDER PRESS: Don’t you love when you can see strong shoulder muscles on a woman in a sleeveless shirt? 👍This is a great exercise to create curves and tone your upper shoulder (deltoid muscles). Sit on top of the exercise ball with your feet on the ground and knees bent at 90 degrees. Keep your shoulders back, neck in a neutral position, your core very tight and engaged. Grab your intermediate weights and rest them on top of your thighs. Then elevate your weights with your knuckles facing backwards and bring the weights to shoulder height with your elbows bent. Slowly raise the weights bringing them directly overhead with the dumbbells touching together at the top, then very slowly bring the weights back to the starting position where the weights are by your ears. When performing this move make sure that you are keeping your core tight the entire time so you do not arch your back which can strain your lower back region.

Do: 3 sets of 15 reps. (Intermediate Weights)

” the strong sexy muscle every woman wants “

BICEP CURL: The bicep is one muscle that almost everyone wants to have toned and defined. 💪 So many women identify toned biceps as a sign of great strength, so get ready to curl! And I must say that with consistent strength training, it will not take you long to see this incredibly sexy muscle develop. Sit on top of the exercise ball with your feet on the ground and knees bent at 90 degrees. Keep your shoulders back, neck in a neutral position, your core very tight and engaged. Grab your heavier weights and rest them on top of your thighs. Then rotate at your shoulders so your weights are out away from your body. Slowly curl the weights up to your bicep muscle then slowly lower the weight back to where the weight almost touches the ball. When performing this move make sure that you are keeping your core tight the entire time so you do not arch your back which can strain your lower back region.

Do: 3 sets of 15 reps (Heavy Weights)

” a must for strapless, backless and sleeveless “

BACK FLY: With spring and summer approaching, you will be wearing more sleeveless, strapless and backless shirts, so get your back toned and ready to be shown off! Having strong back muscles will also assist you in having better posture too, now isn’t that a win win! 👌 Sit on top of the exercise ball with your feet on the ground and knees bent at 90 degrees. Slowly bend at the waist and lower your chest so it is almost touching your thighs. Grab your heavier weight and have your finger tips facing one another. Slowly being to raise your weights by lifting your elbows up towards the ceiling and keeping a slight bend in your elbows. As you bring the weights upward think about pinching your shoulder blades together to really engage your upper back muscles. And when you lower the weights stop at your knee area before raising the weights back up for your next rep. By stopping the weights at your knees instead of bringing the weights together where they touch, this will keep your back muscles engaged the entire time.

Do: 3 sets of 20 reps. (Heavy Weights)

” best booty building butt burn “

SINGLE LEG LIFT: Are you wanting your booty to really get perkier? 👍 Have you done some butt exercises that you don’t really see or feel a difference when doing it? Well, this is truly one of the best butt burning exercises that I have everyone of my clients do! Yes, you will feel it, and you might even get a cramp in your leg, but I guarantee it will work the booty and back part of your legs (hamstrings). Lay on your back on the ground or matt, keep your shoulders back and your head in a neutral position. Place both feet on top of the ball and elevate your booty off of the ground. You will really need to use your core muscles to keep your balance. Now lift your left foot off of the ball and straighten your leg, keeping your right foot on the ball. While keeping your left leg elevated, slowly pulse upwards and downwards; this is a very small move in order to engage your hamstrings, calves and butt!

Do: 3 sets of 20 reps on each leg

You Can do It: Keeping your arms straight by your side is the easiest way to maintain your balance. To challenge yourself, lift your hands off the ground and then eventually removing both arms off of the ground, you will become much less stable requiring much greater strength in your core muscles! Try it!

” don’t forget to tone and tighten the back side”

DOUBLE HIP RAISE: Looking for a great exercise to tone the back of your legs, creating curves and building up muscles? This exercise is awesome for toning your legs and also your core. Lay on your back on the ground or matt, keep your shoulders back and your head in a neutral position. Place both feet on top of the ball and elevate your booty off of the ground. You will really need to use your core muscles to keep your balance. Keep both feet on top of the ball and legs bent at about 90 degrees. As you elevate your booty, keep it up there and then slowly pulse upwards and downwards; this is a very small move in order to engage your hamstrings, calves and butt. Make sure that when you are pulsing you really squeeze your butt to engage those muscles!

Do: 3 sets of 20 reps.

You Can do It: Keeping your arms straight by your side is the easiest way to maintain your balance. To challenge yourself, lift your hands off the ground and then eventually removing both arms off of the ground, you will become much less stable requiring much greater strength in your core muscles! Also, for even more booty building, add one of your dumbbell weights by placing it gently on your abs while you slowly elevate your hips upwards and downwards.

THE TOTAL BODY BALL WORKOUT is from your shoulders, back, biceps, chest to your glutes, quads, calves and always your core! NOW that is a workout from your head to your toes! ✓

Outfit: Bottoms by Lucy, Top by Nike, Sports Bra by Lululemon

Don’t Hate Cardio Try this Fat Burning Workout

March 1, 2017

DO YOU HATE DOING CARDIO? DO YOU THINK YOU HAVE TO BE ON THE TREADMILL OR OTHER CARDIO EQUIPMENT FOR AN HOUR TO GET RESULTS?

Then Take Your MEDICINE . . . . . . . . . .BALL 🎾 , that is, to Your Workout! ✓

What if I told you that staying on one piece of cardio equipment for a long period of time at the same interval & intensity is actually not that efficient in burning calories. 🤔 I personally do not enjoy my cardio workout days either, so that is why I would rather BE EFFICIENT, GO FAST & GET RESULTS without spending so much of my time on one piece of cardio equipment! ✅Adding a medicine ball (you can link from here to get a medicine ball if you need one) to your workout will take your cardio workout from ineffective, long & boring to a fat burning workout with results! If you do not know what a medicine ball is, it’s a weighted ball, used for a greater intense cardio and strengthening workout. The ball comes in varying weights, and of course the heavier the ball, the more difficult the workout. I always recommend starting with a lighter weight, in order to keep great form, and then as you get stronger, then increase your weight. For a beginner, I would start with a 6 lb. to 8 lb. ball, an intermediate level would be a 10 lb. to 12 lb. ball and the advanced level would be at least a 15 lb. ball. Give me 20 minutes and you will feel your HEART PUMPING . LEGS POUNDING . ARMS STRONGER . CORE TIGHTENED for a fat burning overall body cardio workout and it’s ONLY 20 MINUTES!⏱

MEDICINE BALL CARDIO WORKOUT

SQUAT LIFT: Stand with feet shoulder width apart, shoulders back and core tight. Keep your neck in a neutral position, as to not strain it. Grab the medicine ball with both hands without gripping it tightly. Lower into a squat position by pushing your booty back, like you are sitting in a chair. This will utilize your quads and glutes instead of putting strain on your knees. Also, make sure that your knees do not extend past your shoes when you squat. As you squat, keep the ball in front of you. Now as you straighten your legs from a squatting position, lift the medicine ball overhead and then return to the starting position. So, as you squat, the ball will be close to your abs then when you stand up the ball will follow upwards then once your legs are straight your arms should also be straight with the ball overhead. This is one complete rep.

Do: 5 sets of 20 reps

WOODCHOPS: Stand with feet shoulder width apart, shoulders back and core tight. Keep your neck in a neutral position, as to not strain it. Grab the medicine ball with both hands without gripping it tightly. Lower into a squat position by pushing your booty back, like you are sitting in a chair. This will utilize your quads and glutes instead of putting strain on your knees. Also, make sure that your knees do not extend past your shoes when you squat. Now twist only at your core to bring the medicine ball just past your right knee, but still keep your knees facing forward in a squat position. Begin to raise from your squat position and rotate at the core, and begin to lift the ball over your left shoulder. I tell my clients to think of the move this way: It is like you are grabbing an item off of the floor on your right side, then rotating at the core to place this item on a shelf over your left shoulder. This move from lower right to upper left is one complete rep.

Do: 3 sets of 20 reps. on each side

SIDE SQUAT LIFT: Stand with feet shoulder width apart, shoulders back and core tight. Keep your neck in a neutral position, as to not strain it. Grab the medicine ball with both hands without gripping it tightly. Step to the right side and lower into a squatting position, keeping the ball close to your core. Make sure to squat by pushing your booty back, like you are sitting in a chair. This will utilize your quads and glutes instead of putting strain on your knees. Also, make sure that your knees do not extend past your shoes when you squat. Now bring your right foot back to meet your left foot and straighten your legs and lift the medicine ball over your head. So remember, as you side squat, the ball will be close to your abs then when you bring your feet together and stand up the ball will be lifted overhead. The move is: squat to the right, bring right foot back to meet the left foot and lift ball up overhead as you straighten your legs. This is one complete rep.

Do: 3 sets of 20 reps. on each leg

SIDE LUNGE LIFT: Stand with feet shoulder width apart, shoulders back and core tight. Keep your neck in a neutral position, as to not strain it. Grab the medicine ball with both hands without gripping it tightly. Step to the right side but keep you left leg straight for a side lunge move, keeping the ball close to your core. Make sure when you lunge, you push your booty backwards. This will utilize your quads and glutes instead of putting strain on your knees. Also, make sure that your right knees does not extend past your shoes when you lunge. Now bring your right foot back to meet your left foot, keeping your left leg straight the entire time. When your feet are together then lift the medicine ball over your head. So remember, as you side lunge, the ball will be close to your abs then when you bring your feet together you will extend the ball overhead. The move is: a forward facing lunge to the right side, returning back to starting position then lifting the ball overhead. This is one complete rep.

Do: 3 sets of 20 reps. on each leg

SKATERS: Stand with feet shoulder width apart, shoulders back and core tight. Keep your neck in a neutral position, as to not strain it. Grab the medicine ball with both hands without gripping it tightly. Leap to the right side bringing the left foot to follow but not placing it on the ground, all while staying down low & keeping the ball close to your core. Make sure when you leap, you keep your weight backwards. This will utilize your quads and glutes instead of putting strain on your knees. Also, make sure that your right knees does not extend past your shoes when you leap and do the best you can to keep the opposite foot from touching the ground. Now leap back to the left side and keep the right foot off the ground when your feet meet. The medicine ball will be kept close to your core the entire move. So think about ice skating when doing this move, you will leap to the right, bringing the left foot to follow without touching the ground and then leap back to the left side without right foot touching the ground. This is one complete rep.

Do: 5 sets of 20 reps.

STATIONARY RUNNER: Stand with feet shoulder width apart, shoulders back and core tight. Keep your neck in a neutral position, as to not strain it. Grab the medicine ball with both hands without gripping it tightly. Bend the right knee while keeping the left knee slightly bent and stationary. As you bend your right knee bring the medicine ball to the knee then as you extend your right leg back, raise the ball overhead. The ball should be kept right above your forehead and do not let the ball go behind your head as that can create strain on your lower back. Think of this move as you are running in place with the same leg moving forward every time. Hence the name stationary runner😃 ! The move is: stay in low squat type position, bring your right knee up to meet the ball, then extend your right leg back while you elevate the ball overhead. This is one complete rep.

Do: 3 sets of 20 reps. on each leg

MEDICINE BALL: Trust me this is an excellent way to get a cardio workout done and you don’t have to go on a boring piece of cardio equipment 💤 and do the same thing over an over again and not really get an intense fat burning workout. So get your medicine ball and join me in this workout and let me know how you did! 👍

LET’S CONNECT: Instagram Twitter Pinterest LinkedIn (You can link to my social media accounts on the home page, I would love to hear from you!)

Outfit: Bottoms by Athleta, Top by Nike, Sports Bra by Lululemon

FIT Travel to Nashville or Any City

February 14, 2017

HOW TO STAY FIT WHILE TRAVELING ✈️ OR LIVING IN NASHVILLE . . .

OR ANY CITY 🏙 FOR THAT MATTER !

Let me help YOU take away the excuses for thinking that it’s too difficult to workout while you travel, or worry that you do not have access to a gym. Many times we just need to look out our window 👀 to see the opportunity to get a great workout in! Do you live in a city or plan on traveling to a new city soon? Great, I have an easy workout for you to do! Do you live near a park 🏞 or when you travel is there a park near you? Great, I have an easy workout for you to do! Sometimes we just need to think outside the box (or shall I say the gym) to get your exercise done! ✅ Or maybe where you live the weather is getting nicer outside ☀️ and you want to get a great workout in, but just don’t know what to do besides going on the treadmill. Let me show you a FREE, EASY and FAT BURNING WORKOUT you can do anywhere !

” walking, running, biking, etc. trails and much more to make your trip healthier & easier “

NASHVITALITY APP: I found this app when I traveled to Nashville and I thought it was fabulous! I was staying in downtown Nashville (a bit cold and gloomy, but still enjoyed getting outside) and this app showed me great walking/running/biking trails and that is just the beginning of what this app can do. There are so many cities now that have easy access apps or just the internet alone, can give you trails maps and parks that are close to where you are staying, so you can get a great workout done and see the city at the same time! So pack your travel FIT bag with all your things, especially your water bottle and hit the road! 👍”The places we live, work, learn, worship and play shape our habits, and our habits shape our health. We are what we eat: if junk food surrounds us, we will eat junk food; and if we put healthy food within reach, we eat better. Physical activity is essential to health, and we move more when we have convenient, safe, inviting places to be active. We will live longer, healthier lives when we surround ourselves with healthy choices and weave opportunities for healthy living into our communities. NashVitality celebrates the spirit that is creating healthy, active communities everywhere in Nashville. Mayor Dean’s leadership in challenging Nashvillians to walk, to run, to play, and to get more familiar with all the healthy places in our city calls on us all to catch the spirit.” by Nashvitality

” you see a sidewalk, I see a workout ready to begin “

WALK/RUN/SPRINTS: (a.k.a H.I.I.T. Workout) Look for a long sidewalk, big grassy area or any kind of walkway that you have room to exercise on. 🏃 Depending on your fitness level, you can incorporate walking, running and sprinting into this exercise. Wear a watch (I prefer my Apple Watch) as you will want to time yourself while performing this segment. You can warm up by walking, jumping rope or even mountain climbers for 2 to 3 minutes. This should be an intensity level of 3 to 4, with 10 being the highest intensity. Then you will bring your intensity level up to a 8 to 9 by either walking as fast as you can or by running or sprinting for 1 minute on, then 1 minute lower intensity (back to 3 to 4 level) . Continue to do this high level intensity for 1 minute, then follow with a low level intensity for 1 minute for a total of 8 times = 16 minutes total. Finish with a slow walk for 1 to 2 minutes bringing your heart rate back to normal. The total time will be approximately 20 minutes.

” those aren’t just stairs, they are a cardio, lower, upper body, fat burning workout “

STAIRS: (Cardio, Lower Body and/or Upper Body Workout) Finding stairs is really much easier than you might think. 🏢 In your home. In the park. In the hotel stairwell. In your office building. There are so many exercise’s that you can do with stairs. If you do not have stairs at home, this is a great at home step to use for a stair workout. Cardio: you can run up and down stairs (just be careful with your footing, so yo do not trip) which will bring your heart rate up quite quickly and you will also get an excellent lower body workout too. Many people do not incorporate stairs into their workouts, yet this small addition can make a big difference to adding variety to your workouts and using your leg muscles in a completely different way. Lower Body: lunges are an excellent way to target your quads (thigh muscles), glutes (booty), calves and hamstrings. Start by facing the stairs and place your front foot on the top stair and back foot on the ground and lunge, you will feel your muscles working much harder than a regular lunge. Now turn around and have your back to the stairs and place your back foot on the stair and your front foot on the ground. Again this slight elevation will give your muscles a different challenge. Upper Body: believe it or not, you can use the stairs for some upper body workouts too. Pushups can become easier by placing your hands on the stair and your feet on the ground. The slight upper body elevation will make this move slightly easier. If you want more of a challenge, you can place you feet up on the stair and your hands on the ground, while this slight elevation makes it more difficult for your upper body. Now turn around and have your back towards the stairs and place your hands on the stair (with fingertips facing away from the stair) and your feet on the ground and do a tricep dip. The stairs can be a great “gym” for every part of your body!

” a fabulous way to see the sights “

BIKE RIDING: Who doesn’t love to ride a bike? 🚴 I think this is one of the greatest ways to see a city and get some sort of exercise in too! I did a fabulous city bike tour in Copenhagen in September and it was such a fun way to see the city, as you can cover so much more area than when you are walking and you get a bit of exercise in too! Now depending on how far you go and what speed you are riding your bike, will determine the level of exercise you are getting. You can increase and decrease the intensity throughout your ride and by adding hills you will target you lower body too! In all my travels lately, I have noticed so many cities (NYC FIT Travel and Chicago FIT Travel have great bike rentals in the city) that offer an easy way to rent a bike and see the city and trails to follow along so you know where to go, bathroom locations, restaurants and mileage for distance. So, next time you are in a city look for bike rentals to get around town, it’s a nice way to exercise, it’s cheap and it’s a lot more fun than taking a cab or trying to drive yourself and then finding parking.

” the local events always creates great memories, like the Nashville Predators “

SPECIAL EVENTS: Every city has something special to offer and exploring the sights and entertainment always make the visit more memorable. You end up taking a little piece of the city home with you, by experiencing the local flavor and festivities! Now, for our family if the city has an NHL team to go watch 🏒, that is always one of our favorite things to do! This is a definite favorite when we go to NYC, as it’s a must for us to go watch the NY Rangers play. I love to seek, explore and enjoy all that every city has to offer no matter what the size of the city is. From starting out the day with a great workout (hopefully outside so I can really take in the local feel) then exploring the city (most times by walking or biking) to finishing the day with a local event. Check the local papers, get online or talk to the locals about the great things to do in and around the city! If you can keep your workouts going while traveling, and see some sights, you are going to go home feeling better and more refreshed.

Now if you are traveling for business, I always recommend an early morning workout or early evening workout after work, depending on the weather and daylight, to get some fresh air ☀️ and alleviate the strains of work, even if it’s just for 30 minutes. You will feel more refreshed, get a chance to see some of the city sights and get your blood pumping ❣️ for more clarity for your day!

WAKE UP 😴 . WORKOUT & SEE THE SIGHTS 💪 🚴 . EXPLORE THE LOCAL EVENTS 🏙 . GO HOME FEELING REFRESHED 😀 .

NO Gym Required to Get Fit . Loose Weight . Tone Up

February 10, 2017

I am taking away all of the excuses to Getting Fit . Loosing Weight . Toning Up

Many of you have set New Years resolutions to get healthier by loosing weight, toning up and eating healthier, actually 21% of YOU, with 12% adding self improvements to their list too. BUT here is the disappointing facts, 92% fail while ONLY 8% succeed at achieving their resolution. So, let me help you by taking away the excuses of working out! As a personal trainer, I hear so many people say “I hate going to the gym”, “I have no time to workout”, ” I travel for work, and can’t find the time”, “I don’t know what to do for my workout”, “I don’t like cardio or the treadmill, it’s so boring and takes too long” . . . .

LET’S TAKE AWAY THE EXCUSES! You do not need to go the gym, you can do this cardio, fat burning workout at HOME, OUTSIDE, HOTEL, you only need a space of 6 feet by 6 feet! So, get ready to be one of the 8% successful stories for achieving your fitness goals! I recommend doing cardio 2-3 times a week and add some great strength training workouts in addition to your workouts! You can find many strength training workouts with and without weights on my blog.

STEP UP/STEP DOWN or HIGH KNEES: Whether you are inside or outside look for a step, bench or low, sturdy piece of furniture. Stand facing the items with shoulders back, core tight and engaged with feet about shoulder width apart. Raise your right leg placing your foot on top of the item, then lift yourself up bringing the left leg up to meet the right foot. Then lower your right foot back down to the ground and then your left foot coming back down to get back to the starting position. Think of it this way: right foot up, left foot up, right foot down, left foot down. That is one complete set. By elevating yourself up and down and using a lot of strength in your legs, you will find your heart rate elevating quickly. If you do not have any items to step up on, then run in place with high knees, tapping your hands to your knees with each move.

Tip: yes you will feel your heart rate elevating with this move, but it is also a serious booty lifter move too . . . . . because I know that whether female or male, no one wants a droopy booty! 🙄

Do: 5 minutes on right leg (resting when needed) then 5 minutes on left leg (resting when needed)

BURPEES: I know what you are thinking, ugh! I know that because that is what I think when I do burpees too! 😩 But it is a major calorie burner, so as my husband loves to say “suck it up buttercup”, so think of that ! Start in a standing position, with shoulders back and core tight and engaged. Drop into a squat position with your hands placed on the ground. Kick your feet back into a plank position while keeping your arms extended and strong. Immediately return your feet to the squatting position then jump up from this squat position.

Tip: I was sure that the burped got its name due to the burping sensation I get when doing these 😩, but no it is actually named after Royal H. Burpee who invented this movement, who knew?

Do: as many as you can for 1 minutes, then rest 1 minute, then as many as you can for 1 more minute

MT. CLIMBERS: Whew, at least you are done with burpees, right? But don’t count this exercise off as easy, it’s an excellent way to get your heart rate back up in a very short amount of time and you will use your entire body! Start in a pushup position with your weight supported by your toes and your hands, keeping your arms straight. Bend your left knee and hip, bringing the left leg in until the knee is under your hip. Now let the fun begin . . . in a very quick movement bring the right leg into the same position while bringing the left leg back into starting position. Think of this movement as a plank where you are running in place, alternating each foot. 🏃

Tip: Not only is this a great way to get a cardio workout in and strengthen your legs, but your abs are also getting a great workout. Just make sure you keep your abs tightly tucked in and engaged.

Do: as many as you can for 1 minute, then rest 1 minute, then another set for 1 minute

SQUAT JUMPS: You will be using a lot of strength in your legs while also doing this explosive move . . . can you say, calorie and booty 🍑 burner? Start with your feet shoulder width apart and shoulders back. Keep your back straight and chest up and squat down until your quads are about parallel to the ground. Now push with the balls of your feet jumping straight up into the air as high as you can, using your quad muscles. When your feet touch the ground again immediately get back into a squat position and then jump again. Remember to keep your booty back as to not allow your knees to extend past you shoes, as that will prevent knee strain.

Tip: sounds easy enough, right? Well, this move is very explosive and requires a lot of strength to go from a squat position to jumping, so as you get tired you will not be able to jump as high as you did at the beginning, that’s ok, do the best you can! 😉

Do: as many as you can for 1 minute, then rest 1 minute, then another set for 1 minute

SKATERS: I love this exercise, not only because it is a great way to elevate your heart rate or even tone your legs, but because I think of my son who plays college ice hockey and the endurance and leg strength you need to do that! 🏒 Start in a squat position then jump sideways to the left, landing on your left leg. Bring your right leg to meet your left ankle trying not to let it touch the ground. Then reverse the direction by jumping to the right with your right leg. This will complete one rep. As you do this move, remember to really push off with your leg to extend the placement of your foot as far as you can. Think of yourself skating as you do this move . . . like those amazing hockey players with such strong legs and glutes (or as I call them booties)! 😀

Tip: as you get stronger you will be able to jump farther away and engage your inner and outer thighs more.

Do: as many reps as you can for 2 minutes, then rest 1 minute, then as many reps again for 2 minutes

PUSHUPS: Yup, I just said pushups! I know that you are thinking really, after all that you just did! But, remember you have really worked your legs hard and have done excellent cardio workout, now I want you to finish by getting a quick, yet extremely effective upper body workout! 💪 Begin by facing the floor placing your hands under your shoulders and slightly farther out than shoulder width. (The closer your hands are the harder the exercise is.) Then lower yourself downward until your chest almost touches the floor. Then press your upper body back up to the starting position while squeezing your chest muscles. If the traditional (a.k.a men’s pushup) movement is too difficult, then do the women’s pushups, working towards eventually doing the traditional ones.

Tip: when you are pushing back up, think about pulling in from your belly button towards your lower back, as this will prevent lower back pain, but also engages your core better and makes the pushup “easier”.

Do: try to do 2 sets of 20, alternating or ending with women’s pushups if needed

EXCELLENT! You just had an intense cardio and strengthening workout that will help you GET FIT . LOOSE WEIGHT . TONE UP . I know you will be one of those 8% stats for achieving your new years resolution, and if you did not make a resolution this year, your commitment to getting healthy and strong will always be a success story! 👍