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

“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.

My Favorite Books

BOOKS

Lately I have been asked by quite a few people what are some books that I recommend.

If you don’t know me well, let me just tell you, I am quite the book nerd. I love to read, however, I definitely don’t get as much of a chance to read as often as I’d like.

(I know,I know, you have to make the time!! I need to make more time to read!)

Anyway, I thought I would post a few of these books so you have a great place to start if you’re looking for motivation, diet advice or just want some solid NO BS information.

“Diet/Lifestyle Books”

The Dark Side of Fat Loss— this is an e-book by a colleague of mine, Sean Croxton. I fully trust Sean because he’s def, a no b.s. guy when it comes to all things training and diet. He admits that he was wrong in the past (as was I) and he asks all the right questions of all the right people on his podcast “The Underground Wellness Show
This e-book is a great resource and you can download it now!

 

The Metabolic Effect— this book is written by a friend, colleague and mentor of mine, Jade Teta and his brother Keoni Teta. I know Jade personally and his methods of training are without a doubt things that I use in my training everyday. He’s great at simplifying difficult concepts and helping your figure out YOUR personal fat-burning formula. I love the approach, because we are all different. This is a great resource for anyone to have!

Master Your Metabolism: The 3 Diet Secrets to Naturally Balancing Your Hormones for a Hot and Healthy Body!— by Jillian Michaels. Ok another fact about me, I LOVE JILLIAN MICHAELS. I’d have to say she is my idol? Maybe. I just love her straight-forward, no B.S. approach, and in her years of working with severely obese people, I think she’s learned a thing or two. I also have  a lot in common with her (besides our careers) dealing with thyroid issues among other things. Jillian’s book is great, its not always easy to understand, or follow, but its a good, solid piece of info as well if you want to get off the weight-loss roller coaster once and for all.

 

Then I have two books that I love for self-growth, personal development and goal setting.

Twelve Pillars— by Jim Rohn and Chris Widener. O.M.G. Jim Rohn is one of my favorite speakers of all time. I sadly learned about him only 3 months before he passed away. I wish I could have seen him speak in person. This book is a simple story of a man who breaks down on the side of the road and learns some wonderful lessons from a gardner. The lessons you can apply to your jobs, your family, your weight-loss, anything! I simply cannot say enough about this book. You can finish it in less than a weekend too!

 Excuses Begone!— Dr. Wayne Dyer. I actually have the CDs of this book, because I love listening to Dr. Dyer while I drive. This book is about how you can change your mental outlook and get rid of any bad habit, any self-defeating thought simply with a shift in your paradigm.

Kettlebells and Jumps–SBW #3

Sweaty Betties Workout #3

This workout is a little shorter but doesn’t mean its easy!

You can add more time by adding a few exercises like crunches to each round, or add sprints at the beginning or end… or just leave it as is and use it for when you need a quick in/out routine for the day!

Here’s the routine:

7 Rounds of 7

Sumo-Deadlift High Pull (SDHP)*
Box Jumps/ Tuck Jumps
Kettlebell Swings**
Dips

* recommended weight for SDHP 20-55 lbs.
**recommended weight for KB Swings 15-35 lbs.

Intense workout with Jump Rope- SBW#2

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Wow! So many of you did the first metabolic workout and posted your times, some of you even posted your videos… they were awesome!!

I think that these type of workouts will become a regular part of  The Sweaty Betties page. Whats not to love about a SHORT, high-intensity workout, that you can do at home, in a hotel or anywhere you want?

This one requires a jump rope– but if you had been doing the May Challenge, you will still have yours. It also requires a barbell, dumbbells, or something heavy you can press over head (use cans of soup if ya gotta!!)

OK… well here we go… Sweaty Betties (metabolic) Workout #2

What weight should I be lifting?

How heavy should I be lifting to tone?

When starting a weight-lifting program, often a the first questions or concerns are:

“HOW MUCH WEIGHT SHOULD I BE LIFTING?”

“WILL I GET BULKY/MUSCULAR IF I LIFT TOO HEAVY?”

This video will help to answer those questions

(Don’t have a workout program? Download the Free 12-week program now)

Here is a cliff notes section of different rep ranges

Low Reps (1-5 reps) : Generally, exercising for low reps emphasizes muscular strength and neurological improvements.
In other words: Your gains are more strength than size or endurance.

Medium Reps (6-12 reps) : When you lift for medium reps, you get some strength, but not as much. Your body responds by increasing muscular size, primarily.
In other words: Your gains are more size and endurance than strength.

High Reps (13-20+ reps): When you lift for high reps, you get little strength, but more endurance. Each repetition doesn’t require that much strength, so your body doesn’t require better neurological efficiency or muscular size.
In other words: Your gains are more endurance than size or strength.






What is the BEST Protein Powder for Weight Loss and Toning?

Weight Loss Shake - Protein Powder

“What kind of protein powder will help me lose more weight?”

WILL protein powder help me lose weight?”

“My friend started doing these protein shakes and she’s lost 10 lbs. Should I buy that shake?”

Here is the answer:

There is NO protein powder that makes you lose weight or helps you tone.

(here is a quick rant I did after this blog was posted)

“WHAT?! What does it do then???? Why am I spending my money on it? Why am I told to use it??!”

OK, OK, calm down… here is the deal—> PROTEIN is one of three macronutrients: Carbs, Proteins, Fats.

Lets do a quick lesson in nutrition:

Carbs (Carbohydrates)– carbs are used for ENERGY. Carbs convert to glucose which is the only fuel your brain functions on (hence, why you feel so dumb on low/no carb diets) Carbs include sugars and many people have dubbed them BAD… this is not the case. They are essential. Carbs are found in fruits, grains, vegetables, and sugars.

Fats— another “bad” one. Fats don’t make you fat.(too many fats can… but, I digress) Fats are essential for making hormones as well as feeling FULL. Fats are pure energy, but are used/digested slower than carbs. Fats are found in seeds, nuts, meats, and oils.

Protein-– protein is essential for building structure– hair, nails, skin, etc. Proteins are slower digesting and can help you feel full as well, and therefore (you might) eat less. Protein is found in some grains, eggs, cheese, and meats.

Soooo… that being said, as you can see, there are no “Special fat-burning powers” or “magic slimming properties” specifically of protein or even any kind of protein powder. In fact, due to the fact that protein powders are mixed to make a liquid, most of them are digested faster, so they don’t even provide the same benefits of satiety as, say, chewing on a big piece of meat.

HOWEVER– you still NEED protein. EVERY DAY. If you work out, you need MORE protein. Protein helps build/rebuild muscle. Many successful weight-loss programs (and even I suggest) that you eat protein with each meal. The point here is, its NOT the “brand” or the kind of powder that matters. Powders do have their place. They are convenient– a lot of people find that they don’t have time to prepare “meals” all the time. They are a great alternative for vegetarians or for people who don’t digest meat well. Protein is essential in any weight-loss program because it helps build muscle (which increases metabolism) and it helps the “dieter” feel full and doesn’t create a spike in blood sugar.

“Should I even bother buying protein powder then?”

SURE!! If you have a hard time eating meat or getting in enough protein for your daily needs, then yes, its still a good idea to supplement with a shake. It still is always best practice to choose REAL food, over processed food when you can. Powders are great for travel and in between meals or post-workout.

“What kind of protein powder should I buy?”

Whey is a quick digesting protein that is generally cheap and easily mixable. If you are allergic to whey or dairy, you may want to try a liquid egg white protein or powdered egg white protein. Try and steer away from soy, as nearly all US Soybeans are genetically modified and soy has been shown to raise levels of estrogen, increasing cancer risks.
If you are vegan– look for pea, rice or hemp protein powders, (VEGA is one Vegan brand that I am aware of) You can read up on different kinds on the Bodybuilding.com Protein Guide.

“What else should I look for in a Protein Powder?”

QUALITY! Very often with protein, you get what you pay for! Did you know that most of the whey protein companies get their whey as byproducts of the cheese industry? Interesting stuff. Just understand that if a product is significantly cheaper than other products, they are probably using substandard ingredients. This is not always the case, but do not purchase based solely on price.

TASTE! You have to drink it, so make sure you like it. There is no one brand that I suggest to everyone, because some people like thick shakes, some people like a “chocolate milk” consistency. It really just depends on YOU. Some supplement stores will let you try a sample before you buy.

Here are a handful of brands that I have tried (or have had friends recommend) as a place to start– understand that I don’t recommend them over a whole-food based diet, but do recommend for reasons stated above. (and YES I still use powders)

Isagenix — made with no artificial sweeteners (sucralose/aspartame), no soy or gluten and adaptogens for adrenal health, with some of the highest quality I have seen. The IsaLean also has enzymes for digestion and live cultures for gut health. It has AMAZING ingredients and quality, you get what you pay for on this one.

Gaspari Myofusion— a thicker whey shake, I love the taste of this one, but def. a preference thing. Some people do not like the consistency. Great mid-priced brand and reputable company

Optimum Nutrition (ON) Whey— this one is thinner and I think tastes better with almond milk than water. Not a personal favorite but it has great reviews on bodybuilding.com. I prefer to cook with this one. Uses sucralose.

Muscle Pharm Combat— similar to ON. High reviews. Has a blend of 5 different proteins for sustained release. My husband actually works for this company so I can get it free but I honestly don’t care for it all that much. (just goes to show you how much tastes vary!!) Uses sucralose.

Nature’s Best ISOPURE— a whey protein ISOLATE. not a blend, more grams of protein per serving. Isolates are great if you are really dieting for a show or need straight protein, no carbs, etc. Great taste.

Muscle Milk– have a lot of great flavors, but higher in fat. Some controversy on possible lead?? I think Muscle Milk tastes delicious, but haven’t heard the best things about the quality.

Dymatize Elite– a thicker protein, similar to Gaspari, a little higher price, but popular brand and reputable company.

Share with someone who might find this helpful!! And I LOVE to hear your comments!!

*FTC Disclosure: some links above are affiliate links in which I may receive a commission if used. ALL opinions are that of my own and I do NOT endorse products that I don’t believe in or wouldn’t let my own children use.

July Challenge “Lunge for the Gold”

lunge

What is the #1 Exercise of trainers for toning thighs inside, outside and all around? LUNGES.

lunge

Lunge for the Gold

Besides the squat, lunges are a staple exercise that NO strength or toning program should be without. They are great for stability, strength, tone, and shape AND there are a ton of variations!

July will be a month of lunging for the gold– We want those sexy leg sweeps, tight tushes (yep, lunges hit the bum too!) and gorgeous gams to show off the rest of the summer!

Here is the Challenge–

(Add these to your workout routine or do them  4 days per week)

Week #1 (July 1- 7)

HIGH REP LUNGES –These are great for women who say their legs grow very easily, if you have a hard time with getting bigger thighs; do these anyway because they will help with stability and get ready for more progressive work

3 sets of 30 walking lunges 

Week #2 (July 8-14)

SIDE LUNGES– these are going to target inner and outer thighs—BAM!

3 sets of 20 side lunges EACH leg

Week #3 (July 15-21)

REVERSE LUNGE WITH WEIGHTS— this one will target that tush a little more, plus adding some weights will help increase muscle building

3 sets of 24 Reverse Lunges (12 each leg)

Week #4 (July 22-31)

JUMPING LUNGES-– these are a plyometric move (please make sure you’re comfortable with the past 3 weeks or stay on week #3) Jumping Lunges help increase power, get the heart rate up and help really condition the lower body

3 sets of 24 jump lunges (12 on each leg)