How to take proper progress pictures

How to take amazing progress photos

Not that there are any RULES, but this is the most effective way, I’ve found, when taking progress pictures of my clients and myself ūüėČ

Please be kind, I tried to strip down to give you an idea, I felt very vulnerable



How to PROPERLY take measurements and ditch your scale!

measuring-tape

“I¬†feel¬†like my clothes are getting looser but the scale hasn’t budged! What gives?!”

As a trainer I’ve heard this¬†many, many times! In fact, when you are “doing it right”; exercising while dieting, this may happen more often. Muscle tissue is more dense than fat and it takes up less space. So if you are gaining lean muscle (good) while at the same time losing fat (also good) you may not see the scale move (this is OK!!) but you ARE actually getting smaller!
Besides taking measurements, progress pictures are a GREAT way to track progress.
It’d hard for us to see the small incremental changes day-to-day and we might feel like we aren’t getting anywhere, but I guarantee, that quarter inch adds to another and another and soon we have inches and pant sizes lost!
So, if you don’t want to throw your scale out.. fine. BUT don’t let tha be your only measuring tool to track your progress.


Inspiration & Perspiration TICKETS

Inspiration (2)

INSPIRATION & PERSPIRATION WORKSHOP

So excited to meet you all to educate, motivate, inspire and have fun!!!

Do you ever feel soooo tired of dieting? 

Do you want to just have balance and not think about food ALL. THE. TIME?

Does it seems like some people can eat whatever they want and you can’t?¬†

Have you wondered how you can find balance in your life?

Do you want to be successful but you feel “blocked”?

This workshop will be for you! Our intended audience is someone who has done the extreme diets in the past or who is brand new to fitness and wants to make sure they “do it right.” You don’t have to be an expert or a newbie, we will approach topics in a way to get you thinking healthy and have success in ALL parts of your life.¬†

You will leave this weekend with

-a renewed sense of self-confidence and self-love

-ways to deal/cope with stress and anxiety

– knowing how to balance work, family, life AND fitness

-knowing how and what kind of food to prep

-what diets are complete CRAP

-why calorie counting is complete BS

…and some great affirmations, meditations and yoga poses for healing.

WARNING This workshop is NOT for you if:

  • You are offended by f-bombs, in your face truth and learning that what you have always believed may not be true
  • You think happiness comes from a number on a scale or a clothing size
  • You are looking for someone or something outside of you to tell you what, when and how much to eat
  • You are not ready to dig deep and look at the root cause of your issues with food and body image
  • You don’t enjoy the company of AMAZING women who want you to succeed and will show you how
  • You make excuses for why you can’t afford anything, do anything or BE anything

We will have 2 workouts on Sunday, so be prepared! We will also cater lunch both days and breakfast is complimentary at the host hotel.

Amazing guest speakers including:¬†Angie Gooding- Body Image Specialist¬†and Rebekah “BEX” Borucki of BexLife.com!!

Angie Gooding

Rebekah “Bex” Borucki

Prizes from Sponsors, prize for whoever travels the farthest! Shuttle to strip in Vegas, meet new girl friends! Get away for a great weekend in Vegas!

You will leave this weekend with new friends, new hope, and a new love for yourself. 

Here are the details:

Dates: Sat. Oct. 20th & Sun. Oct. 21st

Time: Fri. 5-7pm meet & greet social (not required) Sat.10-6pm, Sun. 9-4pm

Cost: $225 per person if paid before Sept. 5th ($240 with Early Bird Payments)

**$275 if paid Between Sept. 5th and Oct. 5th and $299 after October 5th.

Where: Courtyard Marriott Las Vegas South in Las Vegas (mins from the strip)

HOTEL DISCOUNT CODE: SWEC or call 1-702-895-7519

— Group Rate: $109/night. We’ll have a FB Group in Sept for those who want to split rooms/cost–

BREAKFAST & LUNCH provided. FREE Wi-Fi. Airport Shuttle. Shuttle to Las Vegas Strip & Shopping.

EARLY BIRD AND GROUP DISCOUNTS (click on star for pricing)

Ass With Sass (Knee-Friendly Booty Workout)

asswithsass

Holla!! Ok I’m back in the swing of things, and before I post another Sweaty Betties Metabolic Workout, I wanted to do a GLUTE specific one because, after a 22 hour car ride… MINE needed it! I have a feeling a lot of you could use it too ūüėČ

There are 6 exercises– done for 30-45 seconds each and you can repeat 3 times.
Do this at the end of your workout, or just add it any night while you’re watching your favorite shows

(twice a week is recommended)


Labor Day Workout!

Screen shot 2012-09-02 at 9.58.05 PM

It’s your day off– but we still need to get a quick sweat—–>try this QUICK, no-equipment, Holiday Workout! DBAB!

Go through 1-5x depending on your level or ability or craziness ūüėČ

SPEED SKATER DEMO

DONKEY KICK DEMO

Intense Leg at Home Workout- SBW#6

Screen shot 2012-08-28 at 1.35.20 PM

I’m on a kick of 4 Rounds for time

**video below

Best Advice Ever

START DATE: Dec 10, 2009 163 lbs. END DATE: June 6, 2010 122 lbs.

I had to share this, as I couldn’t have said it better myself, its from an interview by one of my beautiful clients from 2011 and I just wanted to share:

Q. If another woman told you she wanted to start training, what is the one piece of advice you would most want to give her?

A. “Role models are wonderful and a great resource, but I believe that true,¬†long lasting motivation is not something someone else can give you or you¬†can “find”(now, where did I put that motivation again?).¬†

You have to make it happen, for yourself, on purpose. 

Don’t passively wait for it to come along.¬†

Take control.

You create your own motivation when you stop yourself from eating garbage when everyone else is or no one else is looking.

You create¬†it when you take no excuses and hit the gym no matter what because champions¬†don’t sleep through their workout.

You create it when you truly believe that you are an athlete and a winner, despite what everyone else says, thinks or does.

I think the biggest problems people have in getting started are in¬†realizing that someone else isn’t going to do it for them and actually¬†believing that they are worth the effort.”

START DATE: Dec 10, 2009 163 lbs. END DATE: June 6, 2010 122 lbs.

 

WOW. Powerful stuff. I saw this woman (who is a single-mother of a teen) gain control of her life, her health, ended up setting goals for herself (competing and running FULL marathons) and was truly inspired.
I always say, my clients truly inspire me and this is why.

If you’d like to read the rest of the article, you can find it here:

http://promotingwomen.blogspot.com/2011/05/korie-maxfield-interview.html

Sweaty Betties Workout #5- Brutal Metabolic Workout!

www.thesweatybetties.com

The most brutal so far!! Took me 22+ mins. (stopped time for a pee break– all that jumping!! LOL)

www.thesweatybetties.com

* Beginners start with 25, 20, 15, 10, 5

**Intermediate try 45, 35, 25, 15, 5

“AB”solutely Sweaty ab routine!

ABsolutely Sweaty Abs

Will this workout get rid of your pooch… nope.

Sorry, I gotta keep it real– clean up that diet, get rid of that shit..

BUT this routine is going to tighten and tone those abs, so they will lie flat and firm and you can stand tall and feel amazing!
Try this workout alone or just add the abs to the end of your lifting day, either way, you’re sure to feel it tomorrow!

Short Intense at-home workout in 15 mins or less– SBW#4

Sweaty Betties Workout #4

Here you go kids!
I had a few technical issues with the first video, so you will just get to see the sweaty aftermath:) This is a great short workout, can be used as cardio or you can add a 5th Round.