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!
- TRX Underhand Row
- Straight arm pulldown
- Seated Row
- Lat pulldown
Website: ruthlessphysique.com (Online Training available)
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.
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:
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”
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.
What is a compound exercise? A compound exercise incorporates several muscles or muscle group at one time.
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.
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!
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.
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.
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 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.
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.
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.
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:
15 MIN HIIT
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!
Have any exercise or health related questions? Drop me a message below!
Are you getting these 5 nutrients every day? Leave a comment below!