GET LEAN AND STRONG IN 7 DAYS

SO SORRY YOU GUYS, THE LINK HAS BEEN ADDED. THE LAST DAY TO SIGN UP IS JULY 28TH SO HURRY UP AND DO IT! DON’T MISS YOUR CHANCE.

GET LEAN AND STRONG IN 7 DAYS!

You’ll Discover…
-A step by step process for incorporating healthy eating habits in your busy working life.
-How to get lean and strong without starving yourself.
-How to feel empowered to prioritize YOUR health from NOW on.

FREE 7 DAY “GOING THE DISTANCE” CHALLENGE

WEIGHT LOSS
Hey! I’m Ruth Gonzalez, founder of Ruthless Physique. Over the next 7 days I’m going to be sharing with you the exact formula I used to get lean and strong!
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WHY WOMEN SHOULD LIFT WEIGHTS

I was reading an article on theptdc.com and it really caught my eye. A lot of women seem to think lifting weights will make them “bulky” or “too muscular”. I have been lifting weights for over 7 years and I managed to still look like a woman hahaha. The article is called “77 Trainers Explain Why Women Should Lift Weights“. Women do not have the testosterone to become “bulky” and it’s a common misconception I hear. Below are a few reasons I really liked off this article:

“Strength training can increase the amount of muscle in your body, which in turn will decrease your body fat percentage, and improve your overall body composition” – Cynthia Redford

“Lifting weights means you can eat more without getting fat” – Reece Mander

“How much does your father weight? If he falls to the floor, how could you help him? Can you lift him or you will need to call someone??” – Antonio Ventin Cptrainers

“You don’t have the balls to bulk up” – Steven Hicks [this is funny because it’s true, not enough testosterone.]

“Lifting heavy will change your life like nothing else. Not only will you become stronger physically, but mentally and emotionally stronger as well. You will be able to handle anything that life throws at you.” – Kimberly Mills

“Well, going to the gym in your nice little workout outfit, with matching shoes and earbuds, wearing your hair down with makeup, walking on the treadmill for 20 minutes sure as heck ain’t gonna cut it sista’!” – Jason Ryan Edenfield

“Woman shouted for equal rights,u got them,now lift it bitch,lol,” – Wendy Mitchell

“With only cardio you will go from a big pear to a smaller pear but you will still be a pear. Weights will help change your bodyshape not to mention all the health benefits.” – Claudia Popoviciu

“Everybody wants a bikini body, but nobody wants to lift no heavy ass weight. If you want to look average, train average, ill wave to you on the stepper… Want to look above average?… Ill see you at the squat rack” – Callan Headrick

For the mama’s out there:

“Women are made to be able to lift her child and run when there is danger. Being able to lift heavy stuff without getting hurt makes your life a lot easier, if speaking beyond survival.” – Nattha Ploy

“Do you have any children? How heavy are they?” – Michael Park

“Did you know heavy weight lifting is the best defense against aging, keeps shopping for clothes enjoyable, and gives you the ability to lift and play with your children and grandchildren?” – Erika Nall

“What does your child weigh ? How many times have you lifted and carried then and for how long.” – Gerard Sheehan

 


Go lift those weights ladies and mamas! Want me to help you get in better shape to just be with your kids, hold them and love them longer? Go check out my online personal training plans here.

So which reason did you like? Leave a comment below. For the rest of the article here is the link again: 77 Trainers Explain Why Women Should Lift Weights

Enjoy!

 

BENEFITS OF SOCCER

SOCCER IS MEDICINE

Just in time for the World Cup. I recently read an article about how soccer or football can be medicine! The study was published in the British Journal of Sports Medicine. 

Researchers evaluated 31 studies which included men and women between the ages of 18 to 75. These benefits were observable after 12 weeks of training. Some benefits of soccer include:

  • It is a method of multifaceted training which stimulates improvement in cardiovascular, metabolic and musculoskeletal fitness.
  • Data analysis showed that it reduces hypertension, aids in fat loss, increases muscle mass, improves blood cholesterol, and glucose tolerance.
  • Compared with people who do not participate in any exercise, soccer showed reduced heart rate.
  • Soccer also helps with socializing and allows people to compete and gain confidence.

What did you think about this article? Do you play soccer regularly? Who’s your team in the world cup. Leave a comment below.

ENDOMORPH BODY TYPE | HOW TO TRAIN AND EAT FOR YOUR BODY TYPE

endomorph body type female

Let’s start with the basics.

What is an endomorph body type? Curvaceous, small-waisted, full figured and pear-shaped. These type of body types usually carry their weight on the lower stomach, hips and thighs instead of being evenly spread around the body. The way the fat is distributed around the body can make a bit more difficult to lose weight. Don’t despair, with the right nutrition and training endomorphs can achieve great results!

Nutrition

Endomorphs usually have some kind of carb sensitivity. High-carb foods are converted to sugar at a faster rate and most likely with be stored as far rather than be burned for energy. Because of this endomorphs tend to have a higher body fat percentage.

Since endomorphs are carb and insulin sensitive the best type of nutrition comes from a balance of macronutrients. Carbs should come from mostly veggies and unrefined, high-fiber starches. Foods to avoid: bread, cereal, crackers and cookies! For macronutrients you are looking at a range of 30% carbs, 35% protein, and 35% fat. For breakfast opt for a high protein and fat meal.

Being Active

Since endomorphs have a hard time losing fat with nutrition alone, well-rounded cardio and resistance training program will benefit the endomorph best. Endomorphs should exercise to boost metabolism. Fitness for endomorphs is a lifelong program. The good thing about endomorphs is that they can build muscle fast, staying lean requires work due to their slower metabolism.

Cardio

Sitting down at work or watching Netflix and chilling is not good especially for the endomorphs as they burn less calories than other types while at rest. For cardio endomorphs should do HIIT 2 to 3 times a week at less than 30 minutes and low intensity steady cardio 2 to 3 times a week at 30 to 60 mins.

Weight Training

Weight training is imperative for an endomorph only because having more lean muscle mass expels more calories and helps the endomorphs metabolism. Focus on compound exercises and circuit training with very little rest.

To learn more about endomorphs, check out this article by ACE and click the link here.


So what kind of body type are you? Leave a comment below.

Do you want to see a workout created specifically for endomorphs? Let me know in the comments below.

Weight Loss Challenge

weight loss challenge

Hello! I’ve had a lot of people ask me how I’ve lost weight that I decided to create a jump start mini challenge to help people lose weight! It’s only $10! The challenge will begin February 26 and run till March 23. You have until Feb 23rd to sign up! There will be prizes for the top 3 people who have the most overall weight and fat loss. Winners will be announced March 28th! Don’t miss out on this! If you are interested send me a DM or email me!

weight loss challengeJump-Start-Mini-Challenge

 

Weight Loss Diaries | Introduction

weight loss

Hey savages! New vlog is up.
Welcome to the Weight Loss Diaries
This one is a little different since I cannot work out for 5 weeks! Let’s see if I can lose weight with a calories cut!
Please give this video a THUMBS UP if you enjoyed it!
SUBSCRIBE to my channel for more weekly videos!


Valentine’s Day Special! (ends 02/14/18)

Lose 10 lbs or more in 21 days!

For a limited time only I am doing online coaching for 21 days for $50!

This includes:

  1. Macro nutrient breakdown for your body type and height,
  2. Recommended workout schedule and work out to follow
  3. 24/7 support through email or chat
  4. Free downloadable “What Foods to Avoid” pdf included! Send me a dm or email so we can get started! Limited space only! (This deal ends on Valentine’s Day.) Sign up below: 

Lose 10 pounds in 21 days

valentine's day

Valentine’s Day Special!

Lose 10 lbs or more in 21 days!

For a limited time only I am doing online coaching for 21 days for $50!

This includes:

  1. Macro nutrient breakdown for your body type and height,
  2. Recommended workout schedule and work out to follow
  3. 24/7 support through email or chat
  4. Free downloadable “What Foods to Avoid” pdf included! Send me a dm or email so we can get started! Limited space only! (This deal ends on Valentine’s Day.)Sign up below: 

The Petite Advantage Diet |Day 21 | Final Thoughts

weight loss

Hey savages!

Today marks the last day on the petite advantage diet! Watch my vlog for more information and reach out to me if you have any questions.

Final Results: Went from 169.6 to 162.6. I lost 7 lbs total in 21 days. There are different variables that prevented me from losing any more weight. On the third week of the diet I had surgery so I could no work out. I also got swollen and bloated due to surgery and pain medication.

All in all I know I could’ve lost 10-15 lbs.


Let me help you lose 10-15 lbs in 21 days. Leave your name and e-mail and your goal so I can better help you reach your goals below:

For a limited time (V-Day special valid until Feb 14th) only get 21 days of online coaching for $50! This includes:

  1. 24/7 e-mail support
  2. Macro calculations for your weight and height (whether your goal is weight loss or gain weight)
  3. Recommended workouts and workout schedule

Calories

I have been craving In n Out forever and I finally decided to eat some today! It was was glorious, but dairy does mess up my stomach. I know the diet is over but I am going to continue to be consistent.

Since I cannot work out for another 5 weeks I am going to eat 500 calories less than it takes to maintain my same without any exercise. My TDEE (total daily energy expenditure) is 1800 calories, so minues 500 I will be eating 1,300 calories a day and see how that goes! I will keep you all updated on the weight loss.

myfitnesspal


Final Thoughts vlog below:


Let me help you lose 10-15 lbs in 21 days. Leave your name and e-mail and your goal so I can better help you reach your goals below:

Limited time offer!

The Petite Advantage Diet | Day 16

healthy lifestyle

Hello savages!

Day 16 of the Petite Advantage Diet.

As you all know, I have been doing Jim Kara’s Petite Advantage Diet my way. I am eating 1,100 calories for 2 days straight followed by a day of 1,600 calories day and repeat. 

I started the diet on January 2nd. I went from 169.6 to 163.6. I lost 6 lbs in 2 weeks which is not bad at all. I also had a breast augmentation done on Monday so my weight will be a little different due to swelling and surgery. I weighed myself today and I was at 165 lbs. I don’t think it’s accurate because my body is still trying to recover from this surgery. I will keep you guys update on this!


Are you interested in the diet yourself? I can guide you through the diet, breakdown of macros and exercise regimen, as well as 24/7 email support. Click here to learn more!


Calories and meals

A lot of my food has been take out because I am not able to cook just yet. It looks like I really need to bump up my protein because that is what I am lacking.

myfitnesspal

 

 


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The Petite Advantage Diet | Day 15

denver omelet

Hello savages!

Day 15 of the Petite Advantage Diet.

As you all know, I have been doing Jim Kara’s Petite Advantage Diet my way. I am eating 1,100 calories for 2 days straight followed by a day of 1,600 calories day and repeat. 

I started the diet on January 2nd and I am going on 2 weeks today. I went from 169.6 to 163.6. I have lost 6 lbs in 2 weeks which is not bad at all. I also had a breast augmentation done on Monday so my weight will be a little different due to swelling and surgery. I will keep you guys posted on that as well.


Are you interested in the diet yourself? I can guide you through the diet, breakdown of macros and exercise regimen, as well as 24/7 email support. Click here to learn more!


Calories and meals

Hey guys! Although I have not been able to exercise I am still trying to maintain my diet. I am going a little over the fat and I need to work on that and I will. Check out the food I ate today and the calories. I did go over a little bit but that’s okay! Most of the meals that you see where brought by my family so I tried my best to eat as little as I needed to fit my macros.

myfitnesspal

 


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