Monday, February 20, 2017

Ab exercise method that actually burn fat

Don't let the burn you feel in your abs after doing 100 sit ups or crunches fool you to thinking that it's burning belly fat because IT IS NOT. That is the oldest and most outdated misconception you can hold on to.

You need to execute more intense movements that involve bigger muscle groups in order to command your body to tap into fat reserves. In doing so, your body will then use your "overall body fat" as fuel, which then over time, lower your overall body fat percentage, which includes the fat in the belly area.

To give you an idea on how to effectively hit your ab muscles to maximize your result and effort, try doing this instead.

Coaching cues:
Spider climbers for 60 seconds or to failure, followed by crunches for 15-20 reps or until failure. Repeat 5 rounds. 30-60 second rest between sets.

Beginners, please modify the exercise as suggested in this video. When performing crunches, please DO NOT pull on your head/neck. Instead, focus on really contracting/flexing your entire core area as though you're about to get punched in the gut and you're trying to tighten it to brace for the punch.

Also, please ensure the middle of your back never leaves the ground. Press it against the ground during the crunch forward so there is no gap or space between your back and the ground.

Sunday, February 12, 2017

Your Vibe Attracts Your Tribe

It can be very telling the kind of vibe you put out each day simply by noticing the experiences you're attracting into your life.

The kind of vibe you are putting out there is a result of the care you give to your Self. Are you taking good care of yourself?...your body, mind, heart?

A good gauge to tell you whether the energy you exude is a healthy one, take notice of who you choose to be close to, or who you predominately surround yourself with.

If you are proud of those people you choose to surround yourself with, they make you feel inspired or productive, or they just plain feel good to be around, then your contribution to your own personal power is STRONG.

This puts you at an advantage to do more good things for you and others because when you feel good, you do good.

Monday, February 6, 2017

Eggs: Free range, cage free, or organic? What to choose and why?

It's no big secret that eggs are one of the most nutritious superfoods, fat-burning and muscle building. The more you familiarize yourself with updated research, the more you'll understand what I'm talking about.

The question is, which do you choose? Free-run, free-range, cage free or organic? If you're eating lots of eggs, and you're not choosing the right kind, you're wasting your time.

Which one is the "happy hen"? Meaning, which one is the most humanely raised and healthiest kind for you? Here's your 60-second answer.

Tuesday, January 31, 2017

One Strong Mama – Transformed!

My beautiful client Kathryn is One Strong Mama and a busy executive.

When we met, she was on her way to giving up carbs. Oh no!! I had to coach her back into adding carbs steadily throughout her day working around her activity level.

She was also a "cardio queen" but soon realized she wasn't getting any further with her fitness goals doing that. She felt stuck and needed a plan that would work around her busy schedule.

This is where I coached her into the mentality of "eat more, lift more"... and because she had no previous major injuries I also got her to "jump more" (plyometrics) ..she never liked me very much for this part lol. I just tell her, "hate me now, love me later!"

We added variety and fun to her workouts and focused on building strength over simply focusing on "weight loss". The side effects of doing so is way more rewarding.

She is diligent at following my program and amazes me with what she can do!! Best part, she tells me people at her work younger than her were admiring her fit body and want to know her secret!

You rock, girl! Thanks for all the fun and laughter. Always looking forward to seeing you!

Friday, January 27, 2017

No time? No problem! Try this quick Fat-Burner!

I'll plough through this real quick to show you your SHORT and SWEET kick-a** workout today!

We're going to cover your chest, back, arms, and push those legs pass their comfort level to chisel them into shape, all while getting your cardio in to boot!

Keep in mind, there are only 3 exercises and I'm showing them real quick, but you have to complete each exercise for 10 reps, and repeat the entire sequence five rounds. Take a 30-60 second break between rounds.

Beginners, don't worry, I’ll also provide you with an idea on how to modify the workout if you're somewhat new to this. So if you don't have a BOSU ball, don't worry. You can use a stool or a step, anything that doesn't move and will give you some elevation to assist you. The BOSU is meant to add challenge to the workout as it is an unstable surface. :-) 

When performing the bent over 2-arm row, remember to keep your back neutral, abs braced, knees slightly bent, and please, use a pair of weights that is challenging enough that you want to grunt on your last 2 reps.

Saturday, January 21, 2017

3 Things you NEED to know NOW about Fat vs. Muscles

• A pound of muscle takes up about 18% less space than a pound of fat, so as you burn fat and replace it with lean muscle tissue, you'll actually look leaner, not bulkier. 

Muscles are denser than fat, so they weigh more. This is why sometimes you can lose inches around the booty, but the scale hasn’t budged much. And that’s A-OK! ;)

• Muscle speeds up your metabolism trying to maintain its existence in your body. This is why you might have noticed that some of the most fit people enjoy more food, while burning more calories, even in their sleep!

Monday, January 16, 2017

Eat good fats to burn bad fats

OK, straight up! You NEED to eat good fats to efficiently burn bad fats. Period.

If you talk to anyone who deliberately got into great shape, they will tell you they had to include good fats in their diet.

But the KEY here is to realize what amount will work for you, not against you. In other words, portion size is important.

In this quick video, I'll give you a general idea on proper portion size and a list of good fats foods so you can start including them in your diet.

Friday, January 13, 2017

Keeping things simple, fun, and just plain smart!

I've taken a lengthy break from sharing any kind of wellness-fitness-related-work on social media... for good reasons.

I focused on my private coaching/training business while I took my time to figure out a different approach to "sharing information".

After almost a year of exploring this idea, I am now even more convinced: Life DOES NOT have to be complicated, but somehow, we continue to make it so. Let's stop this unhealthy momentum right now!

Most things CAN be kept simple, yet remain effective. Workouts can be minimal, yet transformative. Healthy recipes can be delicious and easy. Helpful information can be simple, yet significant.

My goal from here on is to break down fancy words and complicated explanation. The intention is to keep everything simple, fun, and just plain smart.

Get ready to press the reset button -- together! ;) Stay tuned for further insights and inspiration on everything wellness and fitness in the coming days. -- with

(For those who are still following me, thank you so much for your love and patience. You did not go unnoticed. ♥)

Friday, January 6, 2017

Don't make this BIG mistake after the holidays

Just because you didn’t workout for a few weeks don’t go back to the gym and go hard right off the bat like you haven’t missed a beat. You’re just asking for injuries.

These injuries can be immediate or delayed. If delayed, it means you think you got away with it, but few days later you don’t know why your knee hurts, or why your back hurts. 

The few "hard core" workouts you execute right off the bat will not make a difference to the results you’re after other than increase your chance of injuries. Come back into the game steady. Do half of what you would normally do before the holiday break, then slowly build your way up from there every other day. 

What will make a difference to getting and keeping great results is your regularity and consistency in working out, not your "one-hit-wonders" here and there.

Let’s put it this way, your workout regime is like being in a relationship. You can’t just start and stop; you can’t expect to spend the next few weeks showing your partner your respect and affection and then stop just because you got lazy. The relationship won’t last the test of time. Even if it does, it won’t be a truly fulfilling one. 

This is the same with your workout regime. It can’t be a temporary thing. If you choose it as part of your lifestyle, it only works best when you make it a permanent thing.

It doesn't have to be hard core, it doesn’t have to be everyday or all the time. Just be regular. Be consistent. Even if it’s twice a week, this is more effective in producing long-lasting results than if you were to spend only a short period of time (few months) working out hard 4-6 times a week.

Wednesday, April 6, 2016

You can't build lean muscles just by going to the gym

Most people think they can just go to the gym and they will grow lean muscles in all the right places. Unfortunately, it doesn't work like that. To put it simply, I tell my clients: Lean muscles are made in the kitchen, built in the gym, and grow in your sleep. This is why you've got to eat all the right nutrients in the most balanced portions, execute the most effective exercises consistently, and get enough "rested" sleep at night. It's a science. It's an art. There's no short cut. Period.