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Full Body Blaster – SB Workout #19

February 10, 2013 By The Sweaty Betties 4 Comments

This is what my husband and I always call “our” 20 minute workout.
We made this one up a few years back, and whenever we want to do a quick, intense workout, or just something different for cardio, we fall back on this routine.
We both haven’t worked out doing this kind of thing in awhile and we haven’t worked out with EACH OTHER in… well..

MONTHS. If not, over a year. So, we decided to do “our” workout, but instead of doing AMRAP (as many rounds as possible)
we decided to just do 3 rounds, however long that would take, with as many breaks as we needed.
WHOA! I don’t remember it being so hard! I guess it really has been a long time!!

I’m not sure how long it took us to complete 3 rounds, but the rests were minimal. Basically didn’t rest until the end of each time through. My buns are killing me already, my quads and calves are feeling it… well.. just about everything is.
Here’s the routine and the weights I used are listed below:

PIN THIS!!

- For Kettlebells- I used 25 lbs. Husband used 35 lbs

-Push-ups, I ended up dropping to my knees and did about 20 each time, Hubby did 20-35

-Mountain Climbers– count right & left as ONE

- Body Rows- I eeked out 15 each time on a TRX

-Step- ups I did on a 20′ Plyo Box Hubby used a 24″ box— no weight

-Push-Press I used 20 lb dumbbells and a 40 lb Barbell (a lady stole my DB’s halfway through) Hubby used 35 lb DB’s

- Jump Lunges 12 on each leg. The goal was to do all 24 in a row… never happened.. ha! two sets of 12 for me!!
Tell me how you do!

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Filed Under: Blogs, Featured, Motivation, Training Tagged With: danny j, expert personal trainer, expert trainer, fitness, fitness expert, fitness routine, goals, inspiration, Kettlebells, metabolic, metabolism, motivation, sweaty betties, the sweaty betties, toning, training, WOD, workout

Forgiveness and letting go

February 6, 2013 By The Sweaty Betties 11 Comments

Two weekends ago, I went to a 2-Day seminar by Dani Johnson. For those of you who don’t know her, don’t worry, I didn’t either. In fact, had she not had the same name as me, I’d probably not know her either.
Ironically, while googling myself (you never know what’s out there) I found her and wow! She had wayyyyy more Facebook Fans than me! (like 100,000 more!) Who is this woman?!

I was intrigued and found out about her story, she grew up in an unstable home, was pregnant at 17, homeless and suicidal. She turned everything around and became a millionaire, a radio talk show host, a business owner of 15 business and HUGE philanthropist and was on the season premiere of “Secret Millionaire” last season!!

I could definitely relate to her earlier life story, in fact, a little too much. As I learned more about her, the more I wanted to know. It turned out, she was going to be in Dallas in January, so I decided, last minute, to go.

The workshop was called “First Steps to Success” and you could say it was a bit of a financial seminar, but much more than that. It was about how to have success in all areas of life: relationships, finances, business, etc.

One of the exercises we had to do was to learn to FORGIVE.
We were told to close our eyes and think of that ONE PERSON that we haven’t forgiven, and to picture walking up to them and telling them we forgive them and we release them.

For me, there were two people…. but wait… there were THREE.
The one person that I found hardest to forgive, was ME.

I realized this again today (it’s a sign) when one of the lovely ladies at sweatybettiesfitness.com posted her mantra for today which was: I forgive myself of any and all past mistakes

How often we end up STUCK. Stuck in our relationships. Stuck in our friendships. Stuck in our finances. Stuck in our own crap! because we can’t let go of our own mistakes?!

I sit here thinking, “I’m not stuck” but who am I fooling?
There are days (still) where I beat myself up for ALL kinds of things!! Here are a few– familiar to anyone?

I should have saved all that money when I was waitressing and making tons of cash, then I’d be rich now!
I should have stopped competing earlier and my body wouldn’t be a mess
I shouldn’t have eaten that whole (fill in the blank) I would be 5 lbs lighter by now!
I shouldn’t have invested and then changed my investments out of fear
I shouldn’t have been such a bad wife during Christmas, I’m such a brat. My husband deserves better.
I should have been smarter about things so I wouldn’t have gotten taken advantage of.

See where this goes? I mean, dang! Just reading it makes me realize how detrimental it is!!
How can I make MORE money, if I’m still thinking about all the money I wished I had saved and that I lost in the economic downturn? Thats not going to bring me more financial stability!
How can I work on getting my body healthier, if I’m always thinking about how I wished I never dieted hard in the first place and then beat myself up for overeating later?! That’s not going to help me make healthy choices!

How can I be a good wife and friend when I’m telling myself people deserve better?! That’s inconsistent!

How can I make better decisions about partnerships and business relationships, if I keep thinking that I will just get taken advantage of? I can’t!
Wow. Is it ironic, that it was easier for me to forgive the people that abused me or took advantage of me? Yet, I won’t let myself off the hook?
What might you still be beating yourself up over? What is it time to let go of and forgive?
Leave it in the comments.. or maybe just tell me that its all me. haha.

Filed Under: Blogs, Featured, Real Talk Tagged With: danny j, expert personal trainer, goals, inspiration, motivation, sweaty betties, the sweaty betties, truth

Wham Bam Thank you Mam-20 Minute Workout

January 22, 2013 By The Sweaty Betties 3 Comments

Hey y’all I’ve been having a little bit of problems with my videos lately, but I want to get some workouts to ya right away!!

Here is a fun one, you can do something like this with almost any different exercise, just one minute of each then a minute rest and start again. Use it as a full-body quick workout or a fun routine for cardio instead of boring treadmill jogging!

Make sure you PIN this one and follow my boards on Pinterest

and sign-up for the newsletter below so you don’t miss these or the other fun stuff I don’t always talk about here!

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Filed Under: Challenges, Featured, Motivation, Training Tagged With: abs, cardio, challenges, danny j, expert personal trainer, fitness, goals, healthy, inspiration, metabolic, metabolism, motivation, sweaty betties, the sweaty betties, training, weightloss, WOD, workout

I have food issues

December 11, 2012 By The Sweaty Betties 14 Comments

“I have food issues”
Do you?
Many of you will nod your head, in fact, I would too…

Until, I started giving it a deeper thought… hmmm

Here’s what I have to say and I realize it might not be popular

Filed Under: Featured, Real Talk, Vlogs Tagged With: addictions, alcoholism, ana, anorexia, BED, binge, binge eating, bingeing, bulimia, danny j, ED, expert personal trainer, fitness expert, food addiction, food addictions, goals, healthy, inspiration, metabolic, metabolism, mia, real talk, sweaty betties, the sweaty betties, truth, weightloss

Leg Day

December 6, 2012 By The Sweaty Betties 4 Comments

Hey Sweaty Betties!
Lets get going on a workout today!
I thought legs and butt would be a great focus since #1. Who doesn’t want a more toned tush? and #2. your glutes and your legs are your largest muscle groups so you’ll get much more calorie burn out of doing these exercises!

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Filed Under: Featured, Motivation, Training Tagged With: brazilian butt, brazilian butt lift, danny j, exercise expert, expert personal trainer, expert trainer, fitness expert, glutes, goals, inspiration, legs, motivation, sexy legs, sweaty betties, the sweaty betties, toning, training, weightloss, WOD, workout

Train the Trainers Coaching

November 30, 2012 By The Sweaty Betties Leave a Comment

I have been a successful personal trainer since 2004. I have great experience with personal branding and knowing what works when it comes to building your personal training business.

I hosted a “Train the Trainers” Webinar in November 2012 and had a great response not only for new trainers wanting to know where to begin, but also existing trainers wanting to grow their business.

(click link to listen to the free webinar)

I am now offering personal, one-on-one business coaching for trainers who want to take their practice to the next level, or just want to start off on the right foot.

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I am offering 3 introductory sessions for $299

You must first fill out an APPLICATION

Then you can pay here in full or in two installments and we will set up your coaching sessions.

You can also email me at [email protected]

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Filed Under: Training Tagged With: certification, danny j, expert personal trainer, fitness, goals, healthy, inspiration, marketing, motivation, personal training, real talk, SEO, social media, sweaty betties, the sweaty betties, training, workout

Fitness Holiday Gift Guide

November 27, 2012 By The Sweaty Betties Leave a Comment

A Sweaty Betties Holiday Gift-Giving Guide

are you wondering what to give your fellow fit gals for Christmas? Do you need to just drop a giant hint to your husband/boyfriend/parents? Here’s a great gift guide full of some of MY personal favorites and some of these are also a hint to my hubby… so make sure you leave this page open and pass the link around;)

Workout Clothes- when you’ve been working out as long as I have, you realize that a brand spankin’ new workout outfit can make you have the best workout of your life! Seriously! I used to just think “Oh I’m going to get sweaty anyway” and just wear scrubs to the gym… but I got the cutest workout top and pants from a friend.. and man! Nothing like a feeling of looking good to feel good! Here are a few of my favorite brands (and a little less $ but cuter (in my opinion) that Lululemon)

MPG (Mondetta Performance Gear)- This is great gear for runners, yoga peeps, weight lifters and group exercisers. Just good quality and I LOVE the colors and how they change it up each season.

I have this exact top. I LOVE the color. One of my faves

WOD Gear- I’m totally into Crossfit, even though I don’t belong to a box. These are super cool clothes for the crossfitter (and just cool chick) in your life

I love the wide waistband pants… very slimming

Lorna Jane Activewear- OK I was visiting in Marina Del Rey and just walked into a Lorna Jane Store. I had vaguely seen the brand before, on Instagram, but I fell in LOVE after really seeing their stuff. OMG–> Seriously, Lulu just needs to go. Not only do they have fun colors, styles, etc. but I LOVE the brand message: MOVE, NOURISH, BELIEVE.
Powerful Stuff. They do have a few stores in California (based in Australia) but you can shop online.

I don’t have this top yet, but I’m in love with the back and I want it!

Books– I’m a total book nerd and you can see my past post on my FAVORITE inspirational & workout books

Gym Bags- Hello!! The one thing I love to have besides cute workout gear, is a cute gym bag! It makes carrying my jumprope, workout papers, towel, water and ID much more fun. (and stylish) Here are two really cute ones:

oGorgeous- these bags are to DIE for. Seriously. I am lucky enough to call the designer, Cassey, my friend, and I saw how much work she puts into each bag.. insane. The quality is amazing, they are lined, have cool zippers and pouches where you need them and are cute in and out of the gym (Mine has become my day to day purse. LOL) Great for yoga mats too!

and there’s even cute Yoga bags!

LiveWell360- these are also some sassy bags I just came across. I love the colors and they have cute inspirational quotes on the liner! LOVE!

love the yoga strap on this one!

Fitness Jewelry- a bunch of you wanted some dumbbell, kettlebell and other assorted fitness jewelry, so here were a few I found

cool tire and sledgehammer necklaces

Creative Galina etsy for Dumbbell Necklaces

www.gymgems.com for other silver dumbbells

Motivational Jewelry- my favorite bracelet all year that I wear almost everyday, is my Cynthia H Designs “Believe in Miracles” I love to have little reminders

LOVE these!

EQUIPMENT:

JumpSport Fitness Trampoline- This is just so cool, especially if you live in a tiny apartment, as I do now.. and sometimes things get a little boring! These things are fun, foldable and there’s a lot more you can do than just bounce!

JumpSport Fitness Trampoline

Kettle Bells/Dumbbells- gotta get em!! All the SB Workouts need at least SOMETHING!!

Motivation & a Plan- Well hello! I’m totally going to plug my own site! Get a Sweaty Betties Fitness Membership, you’l get weekly emails with meal plans, motivation, workouts to follow and monthly webinars and calls with ME and other experts. BAM! Your year is covered.

Eco-Friendly Re-usable Water Bottle- I found this cool water bottle on the Egg Whites International site. You can private label them (A SB Bottle??) but they are carbon filtered, so you can fill your water up anywhere and have safe, clean water! Great for the environment and travel!

TRX System- this is a cool ass gift– a little pricey and I’m totally glad I WON mine. A must-have for the hardcore at-home gym person. These are so great for creativity, core, balance and strength

Footie Pajamas- There is something ridiculous, yet cozy and sexy about one-piece pajama sets. I totally want one!!

One-Piece Pajamas

Stocking Stuffers:

Dry Shampoo- this is the workout girls dream. I swear. You just can’t wash and style your hair every day because you’re sweaty. It just wrecks it (plus who has time?!) Blow dry your sweat out, spray this is to tame the grease and it smells amazing! You won’t want to wash for a week! LOL BONUS: Under $5

Socks- I’ve been getting socks for years for Christmas. Nothing like a cute pair of fun lifting or crossfit socks. I love these socks from Sox Box they have all different colors and fun words!

Jump Rope- I’ve bought plenty of jump ropes in my day. I used to try and find the cheapest ones I could, which were still around $7.99 and buy about 10 of them for my group training classes. Unfortunately these things would break after just a few uses and I’d end up pissed! I finally broke down and decided to pay a little more for a rope and honestly, it was a great investment. Ever since the May Jump Rope Challenge I’ve gotten to be a better jumper, plus, you can take your cardio with you anywhere. Here is a cute pink rope (its the one I got!)

Headbands- I’m going to do a shameless plug for my own personal “I am a Sweaty Betty” Sweaty Bands.. but honestly, Sweaty Bands are the best invention in head bands, ever. I love throwing my hair in a pony tail, throwing on one of my three (and hopefully soon to be more) Sweaty Bands and just go! They are so cute, easy and don’t slip! They have sooo many, you’ll want at least … well.. half a dozen. LOL

Sin<less Cocktails- I’m not a big drinker. Once in awhile (like once or twice a year) I like to have a drink, but I hate the calories and I’m totally a sweet, cocktail girl. So, I was soooo excited to find this brand who not only makes a low-calorie cocktail mix, but they do it with stevia and other healthier ingredients– TOTAL QUALITY. Seriously, read their “about us” page and you’ll love the company as much as you do the drinks. Anyway, they have a LIMITED HOLIDAY MIX of flavors, including: green apple, vanilla sour, and cinnamon! YUM!

Filed Under: Blogs, Featured, Product Reviews Tagged With: danny j, expert personal trainer, fitness, goals, healthy, inspiration, Kettlebells, low-carb, motivation, paleo, sweaty betties, the sweaty betties, training, workout

Upper Body & Quick Core Circuit

November 20, 2012 By The Sweaty Betties 2 Comments

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!

Filed Under: Motivation, Training, Vlogs Tagged With: abs, challenges, danny j, expert personal trainer, fitness, goals, healthy, inspiration, metabolic, metabolism, motivation, nutrition, sweaty betties, the sweaty betties, toning, training, truth, weightloss, WOD, workout

Killer WOD SBW #14

November 19, 2012 By The Sweaty Betties 5 Comments

What’s a WOD?!
Its Workout of the Day!

Today’s WOD is brought to you by WOD Gear, they make some kick ass workout clothes and you get a chance to win one of two outfits by entering in this contest until TUESDAY at midnight PST.

So get over there and make sure you LIKE them on Facebook!