10
minutes to a stronger, tighter you! I'm SERIOUS. You don't need a lot of time
to get strong and fit. Just work smart.
Here's
a combination of killer cardio with leg workout. While you're at it, why not
tighten your chest and back of arms?
1.)
Wide squat jump followed by dumbbell wide squat, and walk out into push-up.
Perform 10 rounds fast.
2.)
Then, immediately move into wide stance front lunges, 10 reps total.
Take
a short 30-60 second break. And repeat. Go for a MINIMUM of 10 minutes.
Beginners,
you can try this exercise too, but don't worry about jumping or using weights.
You
can even do each exercise individually so you can practice your push-up on your
knees, or elevate yourself by putting your hands on a bench and doing push-ups
on your knees from there. You'll still get the same killer affect because it
will be intense for you. Trust me!
For
the more advanced, you honestly don't even need dumbbells. Your legs will be on
fire regardless! Just be sure to put in your best effort to jump high!!
NOTE:
When performing the front lunges, be sure that your knees do not shoot pass
your toes when you're in the lowered position. Beginners, you do not need to go
so low on the lunges.
By now, you
probably know that organic foods not only taste better, but are better for you
as they do not contain pesticides, growth hormones, antibiotics or any other
harmful chemicals that not only affect your health [i.e. hormone disruption,
cancer, brain toxicity, etc.], but is hurting Mother Earth.
However, if choosing organic food is not currently in your budget, no
problem. Don't sweat it! Just learn to choose smart. Here's how in my 60-second
answer.
Sometimes, you have to NOT BE in
order to BECOME. For me, this means there was self pity and self hate before
there was self love and courage. A lot of guilt and doubt before learning to be
unapologetic and standing strong for what I believe in.
Rarely do I experience those
negative emotions nowadays, but every now and again depending on where life
takes me, those negative emotions do try to creep their way back into my life,
but that's OK because there's beauty in that — it serves as a kind reminder of
how far I've come, and how quickly I can now snap out of it.
I know you have similar
experiences, so try to remember how far you've come. No matter how tough things
got, through all the thick and thin, somehow you made it. You managed to arrive
at where you are today, safe and sound. I find that so beautifully fascinating
... Don't you?
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.
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.
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.
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!"
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!
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.
**PLEASE
NOTE:
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.
