12 week Client Challenge!

The Challengers are Ready to WIN!

They are all up for it and ready to have a little friendly competition. They will be judged on all aspects of their loses, bodyfat, weight, measurements, and pictures. Plus how close they came to their 12 week goals.

Just because summer is here doesn't mean MY girls give up! Nope they are die hard, ready to take on any obstacle that gets in their way.

The best part about this challenge is you are all in the same boat, everyone is starting to see some serious changes now. Some have tossed out the big girl panties, some have had to go shopping for pants that wont fall off (oh dear we hate shopping for smaller pants don't we!) and some of you are starting to see muscles you never thought you would have. Some are losing bodyfat for the first time in their life and realizing just how important THAT number is verses the scale.

One of my girls just WON a trip to Hawaii through her job so she is on a mission...watch out for her!

Everyone needs this challenge for different reasons but the one you all share is the circle of support. This will be a great way to have someone there that knows EXACTLY what you mean when you say "I'm so busy" YOU ALL ARE BUSY! Or I "forgot" to eat....do you feel me glare now?

I love you all and cant wait to see all of your changes over the next 12 weeks!

Challenge starts Monday the 7th 2008!

Wanna See.....

Whats in MY kitchen???

Well as you all know I preach about the food being just as important as the workouts, so I decided to let you see whats in my cupboards and refrigerator....enjoy

When to rest......

Do you know when to rest?

Yesterday and today I woke up so tired and had no energy so I took these days off from my workouts. Sometimes if you are training really hard you risk the possibility of overtraining. If you start to feel really worn out even when you aren't working out you need a day off. Training when you are worn out will lead to injuries. It doesnt help your progress to continue to train if you need a day to rest.

Training For Fat Loss

Training for Fat Loss

I am currently training for a sprint triathalon, the danskin. It is 1/3mile swim, 15mile bike, and 3.1 mile run. My main goal is to finish, buuuuut....... I really want to lose more bodyfat. I was sick of just having the "lose bodyfat" goal. I got bored, so I signed myself up for something that was TOTALLY out of my comfort zone!

I dont know how to swim very good. So I took a few lessons and now I am practicing at least 3x a week. I hate to jog...booooooooooooring!!!!!! But I have been jogging at least 4x a week. I do love to ride bikes! woohooo!

To keep my strength and definition I am doing weight training at least 3x a week.

This training schedule is not something I would recommend to someone who want to lose some bodyfat. I am not saying this is what you have to do. As a matter of you should do MUCH less than this! Just to let you in on my workouts this summer I will post them here.

Mon. June 23rd, 2008

walk/jog intervals 1 mile up and down hills

Tues June 24th, 2008

A.M. Swam 8 lengths in the lake (same as pool length)

P.M. Bootcamp

Supersets x 3

A1)resistance band rows 15

A2)resistance band bicep curls 15

Jog around park

B1)spiderman push-up 6 each leg

B2)1-leg squat with alternate toe touch 10 each

Jog around park

C1)side plank w/ pulse-pulse, twist-twist 12 each side

C2)accordian crunch 15

10 burpees

This workout seriously kicked all of our butts! But it felt great!

Wed. June 25th, 2008

Swam 6 laps at the pool

Thurs. 26th, 2008

BootCamp!

Supersets 3x each

A1) Spiderman Climb 10 each leg
A2)Dips 12

*Jog around park

B1) Walking Twisting Lunges passing the MB to a partner 10 each leg

B2) Wall sit w/ MB shoulder press

*Burpees 10

C1)Bicycle crunches 15 each side

C2)Scissor kicks 15 each leg

*Jog around park

Lose your belly fat

Many of us refer to it as the muffin top...

With these super sculpting moves you can trim your waist back to bikini shape

Plank - 45sec



Reverse Lunges - 10 each leg



Mountian Climbers - 12 each leg



Push-ups - 10



V-Ups- 15



Reverse Lunges - 10 each leg



Spiderman Climb- 10 each leg



Push-ups - 10



Medicine Ball Twist- 15 each side



Reverse Lunges - 10 each leg



Trust me this will have you melting fat off that belly to reveal that flat tummy in no time!!!

Are you Beach Body Ready?

Today is the unofficial start of summer. While some are out eating & drinking everything in site; some of you are stressed about the future cookouts and trips to the lake and beach that are to come.

5 Things you can do to shed inches by next weekend!

1. Drink 1liter of water per 50lbs of body weight.
2. Eat 5-6 small meals or snack containing lean protein, and fruit or veggies.
3. Take a quality multi-vitamin
4. Get moving! Take a walk at lunch time, walk the dog, chase the kids around the yard, go for a bike ride. Hey you could even hit the gym. Just be sure to get your heart rate up for 15min if you are a newbie and 30 min if you have been exercising regularly for the past 3 months.
5. Preform 3 full body work-outs. These will blast fat faster than the traditional split set days (chest-triceps, back-biceps, and lower body) Make sure to keep your heart rate up while doing your weights. No more chit chat at the gym, get in and get out!

Take your measurements today and then again next Monday after you have followed these tips.

It is very encouraging to see the tape measure move even when the scale isn't budging much. After all we don't walk around with a sign that says how much we weigh....but we do tend to walk around showing everyone our waist line and back side.