Upper Body & Quick Core Circuit

Upper Body & Core Workout

After the brutality which was Killer WOD SBW #14 — which wasn’t bad at the time.. but the aftermath was brutal,
I decided no legs would be harmed in the making of this workout.

Here is a quick– can do during commercials– upper body and core circuit that your abs, obliques and shoulders will love me for!

500-Calorie Candy Torcher

500 Calorie Burn workout

OK… maybe you aren’t like me and didn’t eat half a bag of tootsie rolls.. well if not, good for you (show off! LOL)
Either way, I’m sure you could still use an awesome workout!
Beginners can go through this once; if you’re advanced, go through it 3 times and then you can decide if its a Calorie Torcher…. or just TORTURE!

(also download your free 12 week program here to get started!)

500 Calorie BURN- Candy Calorie Torcher!



A Super Clean Apple Crumble

apple_crumble

Fall is here and you may want some cleaner options for all the yummy desserts. This is one you can even use for a warm breakfast side

2 Apples chopped
1/2 tsp cinnamon
1 Tbsp truvia/stevia or honey

Mix the above until covered and place in a small pie dish

1/2 c oat flour (grind oats in a magic bullet or food processor)
1/4 c. whole oats
2 Tbsp olive oil
2 scoops vanilla protein
1 Tbsp Water
1/2 tsp nutmeg
1/2 tsp cinnamon

Mix the above until crumbly and top the apple mixture
Toss the pie dish into the oven at 350 for 15-20 minute

Makes 4 Servings

ENJOY!

(not ACTUAL pic…. ice cream deletes the “clean part” LOL)

3-2-1 Workout

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This workout isn’t quite as easy as 3-2-1 but its effective and you’re done in 20 mins. So with that…. LET’S GO!!

(also, don’t forget to download your FREE 12-week workout program to print & take to the gym)

Kettlebell & Abs Pyramid SBW#9

The Workout

I flew “home” to Vegas this weekend to attend and work at the Olympia Expo. This is a HUGE event that I have attended every year since 2005. It is the event to see and be seen if you are in the bodybuilding and fitness/figure/bikini world… and guess what? I just did NOT want to be there this year.
Why? you ask…

Well, for one, I’ve already spent two months without my husband this summer and he wasn’t able to attend, so 5 more days without him wasn’t making me happy… but then it was just the overall feeling that everyone was trying their hardest to get noticed. They had dieted for months just so they could spray on some tan and show off their abs for two days and I hadn’t… and I really didn’t care.

 

See, I used to be one of them. I used to talk about the Olympia for months and count down the days, and do extra cardio to look my best and get spray tanned the night before, and show up hoping that I could meet someone who could “get me sponsored” or put me in a magazine. I used to restrict my eating, even on my anniversary because it was the week before!

I have just come to realize that REAL fitness isn’t about dieting for a one-day event. Most people in the real world could care less if I have a 6-pack, and my husband would probably love it more if I had a glass of champagne on our anniversary than doing 2 hours of cardio and going to bed early.

BUT… you know what?! I still had a blast being there, because I have made so many friends in the industry over the years, its always great to catch up , to meet fans and to just remember that some of them are really about promoting a healthy life and I can’t let the few that are there for show ruin it for me. To be honest, the majority of people who have longevity in the fitness industry are real, inspiring people, who work hard just like we do. I just need to ignore the show-offs and get on with my bad self ūüėČ

With all that said now… here is a dang workout video! Boy was I glad to sweat again!!

The Sweaty Betties Workout #9

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



Intense Leg at Home Workout- SBW#6

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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!