GET AN HOURGLASS FIGURE WITH THESE 4 EXERCISES

Incorporate these 4 exercise to get that hourglass figure. Working out your back with these exercises will help give that illusion of an hourglass figure. Try it out!

  1. TRX Underhand Row
  2. Straight arm pulldown
  3. Seated Row
  4. Lat pulldown
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FAT BLASTING 10 MINUTE HIIT WORKOUT

10 MINUTE HIIT WORKOUT
For all the busy people, stay at home parents, etc. This one’s for you!
I was reading an article an that said if you 10 mins to spend on social media, you have 10 mins to workout!
All you need is:
  • Yourself
  • A variety of body weight exercises
  • Can do attitude
  • Room to workout
Try this 10 min HIIT workout!
4 exercises – 5 reps each and repeat until 10 mins are up!
No rest in between.
Set your timer!
  1. Supermans
  2. Squats
  3. Jumping lunges (or stationary whatever is most comfortable for you)
  4. Push-ups (can be modified)

Leave a comment below if you broke a sweat and would like to see more workouts like these!

SIGN UP FOR MY SUMMER SLIM DOWN PROGRAM ONLY $40 FOR NOW! CLICK —> 12 WEEK SUMMER SLIM DOWN

Enter code “EARLYBIRD” for $25 off! HURRY, LIMITED SPACES LEFT AT THIS PRICE.

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12 WEEK SUMMER SLIM DOWN (VIDEO)

Hello savages!

Challenge time! I am hosting a 12 WEEK WEIGHT LOSS CHALLENGE!

This challenge is not focused on how many reps or types of exercises you can do, or going on a diet or limiting yourself. This challenge is about giving you more. More energy, energy to run with your kids or play sports, better sleep, gain strength, and confidence.

You’ll be in a group of like minded people who just want to take that small step to make a change in their lives. I’ll give you all the tools you need to succeed.

Challenge will start July 9th.

The first 15 people to sign up will only pay $40! Enter code “earlybird” to sign up. Limited stock only. I will be taking more people but price will continue to go up as time progresses. Follow the link here to sign up.

  • Do you have zero energy after work?
  • Do you seem to only eat once a day?
  • Is it hard to keep up with your kids?
  • Do you gas out carrying your kids?
  • Do you do cardio for hours with no results?
  • Do you want to lose that stubborn fat?
  • Are you short on time?

The results people get from any challenge or program is directly proportional to their commitment level.


Workouts can done at home or at the gym. Some examples below:

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!

 

WORKING OUT FOR BUSY MOMS

  1. If you work, try to to wait till after work to get your workout in. It probably won’t happen. So, get your workouts before you do anything, whether it’s work or before the kids wake up. Even as a stay at home mom, you are more likely to workout if you get it out before the babies are up.
  2. Schedule it as part of your day as a non-negotiable. You are more likely to keep an appointment if you have it blocked off in your calendar.
  3. Planning helps but knowing what you are going to do when you get that time to workout is also very important. When you have your workout ready beforehand you have a chance of getting your workout out faster.
  4. If you get a lunch break or if you are a stay at home mom and you are eating lunch, take a walk or run during that free time. Make sure you get your meal in first.
  5. I believe having your kids as part of your workout routine helps mommies stay in shape. Have fun with your babies or your toddlers. While they are lying down next to you do planks, sit ups, squats, lunges, etc. You get the point. If they are toddlers play a game of tag or push them on the swings. Make it fun for both of you.
  6. If you go to the park or jungle gym, use the benches for step ups, run with your stroller, or walk around in the sand.
  7. I said this before but running with your kids is the best way to get a work out in. Play tag with them. Soccer is a good sport to incorporate toddlers. You get cardiovascular benefits because of this.
  8. Be a ninja. Get a workout in when you get 10 minutes of free time from your kids. Run around for 10 minutes, do lunges for 10 minutes, jumping squats etc.
  9. Go outside. This is especially important for new moms. A lot of new mom’s are so excited and love their new babies so much that they just sit and watch their kids. Remember sitting down does not expel that many calories. If your kids are awake, put them on the stroller and walk around the block or go to a park.
  10. Don’t beat yourself up. You are a mommy and time with your kids is very important. Sometimes you are going to miss a workout and that’s totally okay, just don’t make it a habit. Remember being healthy allows you to give your child more.

Check this blog post for more tips on fitness for moms here.


If you’re a mom, tell me your thoughts on exercising. What are some things you do to get you working out and active? Leave a comment below.

BENEFITS OF COMPOUND EXERCISES

What is a compound exercise? A compound exercise incorporates several muscles or muscle group at one time.

  1. They burn more calories. Since you are using your more than one muscle group, your body will burn more calories doing compound exercises.
  2. They improve intermuscular coordination. Meaning it allows muscles and joints to work together to improve how they work together.
  3. They elevate your heart rate and can work to improve cardiovascular fitness. Your body is using multiple muscles at once so your body is working harder to keep up with the movement which elevates your heart rate and improves your cardiovascular fitness.
  4. Can be considered a form of dynamic flexibility. 
  5. Improve movement efficiency. They can actually help improve movement skills and dynamic balance, which can actually help improve overall quality of life.

If you want to read more on the 5 benefits above, read more here.


What you think? Do you do more compound exercises when it comes to your training? 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.

BENEFITS OF USING AN ONLINE PERSONAL TRAINER

1. Work out at any time you choose – Since you don’t have to meet a personal trainer in person at a specific time you have the freedom of working at whatever time benefits you and fits in your schedule.

2. Less expensive – Most personal training sessions sold in gyms are sold in bundles or charged at a per hour rate. These bundles can range from $300 to $500. Online personal training has hardly any overhead costs so a prescribed workout plan can cost from $25 to $100.

3. Communication is easier – You can communicate with your online personal trainer – depending on their preference – in any messaging form. Whether it’s email, text, direct messages and more you have more access to your trainer.

4. Motivation – Your online personal trainer will make sure they are reaching out to you to keep you motivated and checking off your workouts.

5. Self-confidence – Some people don’t want to go to a gym to work out because they are intimidated. With an online personal trainer you can get a home workout prescribed to you done at the comfort at your own home until you build the self-confidence to actually go to the gym.

Have you ever received online personal training? How was your experience? Leave it in the comments section.


Check out my online personal training plans here.

FAT BLASTING HOME WORKOUT – GLUTES, ABS AND 15 MIN HIIT FAT BURNER (VIDEO)

fat burning workout

AT HOME FAT BURNING WORKOUT – GO!

Here’s a quick booty home workout you can do practically anywhere and you don’t even need weights or resistance bands. Of course it helps to add a little resistance. Exercises are on the video but you can find them below as well:

GLUTES

  • Pull throughs – 3×12
  • Kickbacks – 3×12 each leg
  • Kickback pulses – 3 sets till failure
  • Supermans 3×10
  • Donkey Kicks 3×12 each leg
  • Goblet Squats – 3×12
  • Calf Raises – 3×20

ABS

  • Superset – Reverse Crunch + Bicycle Crunch – 3×20
  • Superset – Vertical Toe Touches + Russian Twists -x20
  • Superset – Knee Tucks Mountain Climbers – 3×20

15 MIN HIIT

  • Jumping Lunges for 30 secs, 1 minute walk around and repeat for 15 minutes. Burn baby burn!

MAKE SURE TO SUBSCRIBE AND GIVE A THUMBS UP FOR MORE VIDEOS LIKE THESE! LEAVE A COMMENT BELOW AND TELL ME HOW YOU LIKED THE WORKOUT!

I am currently on my 6 week summer program and I will be creating a series based on that. Get my summer program here.

Enter code “summerready” for $30 off!

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Have any exercise or health related questions? Drop me a message below!


 

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5 Nutrients Your Body Needs

  1. Carbohydrates – they are preferred source of energy for your body and give it fuel for daily activities. The energy comes from the break down of starches and sugars into it’s simplest form, monosaccharide, in which your cells will convert it to usable power.  Carbs come from fruits, vegetables and grains not just junk food. There are certain organs in your body that require carb fuel source such as the kidneys and brain.
  2. Protein – You can find protein in eggs, soy, legumes, meats, and whole grains. Protein gives your body a pool of amino acids which are the building blocks of all your cells. Protein supports your body structure such as your bone and skin tissue. Protein also repairs cells if they become damaged and antibodies are made up of protein which help fight off with inflammation and infection.
  3. Fat – Fat has twice the amount of calories per gram as a protein or carb but it is highly concentrated energy that can be stored by your body for later use. It provides cell structure to membranes and cushions your internal organs to help prevent damages to tissue. Fat also acts like a vehicle that delivers certain nutrients. Fats can come from animals, plants, fish and nuts.
  4. Vitamins and Minerals – These are small molecule foods that support your health. Vitamins aid in energy production, healing wounds, eye and skin health, and bone formation and immunity. Minerals on the other hand, provide structure for your skeleton, regulate your cardiovascular health, and help regulate your nervous system. Eat a well-balanced diet should be enough to cover all the vitamins and minerals you need. Make sure to get a variety of fruits and veggies to ensure this.
  5. Water – Water is extremely important for your body. After all your body is mostly water! Water helps maintain your body temperature at normal levels, lubricates and cushions joints, protects your spinal cord, and removes waster through urination. Water has to be replaced anytime your body loses water through sweat or evaporation.

Are you getting these 5 nutrients every day? Leave a comment below!


FOR ONLINE PERSONAL TRAINING AND NUTRITION CHECK OUT MY PROGRAMS AT HERE. I can create a nutrition plan just for you!