Fast and Fierce Fitness
August 2, 2011
Are you a woman who’s always carting the kids around, working, running errands, working, meeting the plumber, working, cleaning the house and…. countless other day-to-day tasks? Yet you are tired of being tired – and all the other old “excuses” – and…
- Have a few “trouble spots” you’d like to work on
- Want to fit into your favorite “old” jeans again
- Would love to strengthen your muscles beyond those “grocery bag” bicep curls
- Know diet alone won’t cut it
- Need an organized plan you can do at home or at the gym… and in a reasonable amount of time
In other words, you’re busy but ready to SEE RESULTS with a REAL workout that fits into YOUR schedule. One that will improve your health, confidence, relationships, professional life, finances and even your faith.
But does such a thing exist? You bet, and you can get started right now with the program I created.
I designed the “Fast and Fierce Fitness Made Fabulously Fun!” (a.k.a. “5F”) workout program and e-book to truly inspire you to regularly engage in physical activity. After all, being physically fit can fill you with happiness and provide a plethora of wellness. It helps you think clearly, walk confidently, feel great and look even better. Like I often say: Be Fit. Be Smart. Be Happy. And I believe this is a gift we all truly deserve.
Even better is that your being fit not only positively affects you, but everyone around you, including your family, friends and co-workers. This harmonious effect then extends past your world and into your community and beyond. And yet…
– According to the Journal of the American Medical Association, 33% of Americans are obese and 25% are overweight. That means over half of Americans have 20lbs or more to lose! Even with obesity being a common news theme, statistics like that are downright shocking.
– Gallup-Healthways Well-Being Index, shows that 63.1% of adults in the U.S. were either overweight or obese in 2009. This is an even higher statistic. But then there’s this. . .
– Regarding females alone, 2-4% of girls and women will struggle with an eating disorder or borderline condition. That translates into 5-10 million females!
Together those statistics tell us more than 65% of Americans have some sort of unhealthy relationship with their weight… from one extreme to the other! Scary isn’t it? Even scarier is that these extremes are both growing and deadly.
So what can we do about it? It all starts with one word: balance.
INSPIRING BALANCE AND CHANGE FOR A HEALTHY LIFESTYLE
That’s right. Without balance in your life, you will never find that happiness and wellness I mentioned earlier. Because balance CENTERS and GROUNDS you. It gives you a sense of CALM, a place to come back to when life gets a little (or a lot!) crazy. And I know no better way to achieve balance than through physical fitness. Better yet, through a structured, consistent, challenging and fun, fun, fun program like Fast and Fierce Fitness Made Fabulously Fun!
I know this because fitness has been there to keep me balanced my whole life. I was a gymnast growing up and even competed on scholarship in college. And I didn’t stop there.
I went on to earn my Certified Strength and Conditioning Specialist (CSCS) certification by the National Strength and Conditioning Association. This is one of the most recognized designations in the fitness industry, and it enabled me to do something I absolutely love… working with collegiate and professional athletes!
But I’ve also continued to feed my competitive spirit as an IFBB Fitness Pro competitor, and I’m proud to say I’ve been very successful…
Most notably, I won the prestigious NPC Nationals in just 1 record-setting year (when most competitors take several) to earn my IFBB Fitness Pro card. I’ve also earned a top-10 ranking internationally as one of the most recognized competitors in the fitness industry.
Even through my successes and progress I, too, have fluctuated in weight and intensity over the years. Just 20lbs, give or take, depending on what I had going on in life or was focusing on physically then… gymnastics, competition, lifestyle health or just overall wellness. And while that 20lbs wasn’t nearly what many people are dealing with these days, it still felt pretty drastic to me.
Since fitness had just always been my way of life, though, I also always had a training regimen to lean on. A program that was targeted and changed to meet my goals at that time. And THIS kept me CENTERED… balanced. Because…only consistency in physical exercise can you achieve a fit lifestyle.
Thankfully, this consistency is something you can learn. I’ve seen it time and time again with my clients when I help them move past the short-term, quick fixes to achieve their fitness needs, goals and desires with a targeted workout program.
And now…. IT’S YOUR TURN to achieve your own fitness dreams – maybe some you’ve never even thought of – with Fast and Fierce Fitness Made Fabulously Fun!
My 12-week workout program is for woman just like you who want to finally follow through and…
– Work on those trouble areas
– Get more energy to last throughout the day
– Combat weight-related diseases like high cholesterol and high blood pressure
– Combine cardio and resistance training into one workout
– Hit all your muscle groups
– Burn serious calories
– Tighten your midsection
– Lengthen and lean out your legs
– Develop your arms
– Challenge yourself
– Try a FUN workout for a change
All IN JUST 30 MINUTES a day with the help of my guidance, step-by-step breakdowns and color photos of each exercise! PLUS, you can do my 5F workouts at home, in the gym or while traveling with the most basic fitness equipment out there.
And when you’re done… fitness WILL be a part of your lifestyle, too. You’ll be so used to carving out time for yourself everyday, getting your blood pumping, sweating up a storm… it will just be ingrained into your life. Besides… You. Will. Look. And. Feel. Fabulous. Why in the world would you want to stop?
That’s right… you won’t. You’ll keep going. Now you just have to get started. And I will be the one to guide you to your fitness goals with Fast and Fierce Fitness Made Fabulously Fun!
**For more training routines you can check out my fitness and inspiration book, “Fast and Fierce Fitness Made Fabulously FUN!” This is a twelve week program, complete with exercise descriptions, photos of each movement, motivational guidelines, tracking system, progressions for each level of fitness, weekly upgrades on fitness programs, and most of all, FUN creative workouts that leave you more energized, looking great, and feeling fantastic!!! Or if you would like a more specialized program to specifically meet your needs and goals be sure to check out my online training programs or online nutrition.
Exercise Time Well Spent
August 2, 2011
August is hot in most parts of the country but not so much here in sunny southern California. Fortunately we have had moderate temperatures, and we all get to enjoy summer a little longer before kids go back to school. Whether your kids are starting school or have started, now is the perfect time to begin mapping out the new fitness goals and routines. It seems like the optimal time to begin a new exercise program once the kids are off to school, and your schedule begins to have a little consistency. Now it just becomes a matter of using your time wisely.
It has happened to the best of us. We have the best of intentions of completing our daily “to do” list, and sometimes life just happens and then neither do the checks on our list. What are you wasting your time on? That may sound like a harsh question, but you know when you say “I’m so busy I can’t find time to exercise,” you know that is just an excuse right?
In a perfect world we would have time every day for our favorite type of exercises. This isn’t always the case. The Surgeon General recommends 30 – 60 minutes of exercise “most days of the week”. If you don’t have a block of 30 minutes does that mean you should lie on the couch and eat bon-bons? Nope. It just means you should do two smaller blocks such as 15 minutes of crunches or lunges during your favorite TV show, while cooking dinner, or after you put the kids to bed. You can have a more intense workout the next day. Research has shown you can even break it into ten minute segments! Now that should be an inspiring option to chose over no exercise.
It doesn’t have to be a full hour to count. Every bit you do adds up. So, on those days where you think it just won’t work time wise – I dare you to find 10-15 minutes that DOES work. The body will benefit, the mind will be happy, and the spirit will feel rejuvenated.
So in a crunch, here is a the perfect full body 10 minute circuit you can use at home, you don’t even need a gym.
10-10 MINUTE SUPER Circuit:
30 jumping jacks
10 dips
15 lunges on each leg
30 crunches
30 front leg kicks each side
10-20 push-ups
30 side leg kicks each side
30 second plank hold
30 plie squats
30 oblique crunches each side
As you get stronger, you may be able to work through this rotation 2-3 times in your ten minute workout session. This is a great metabolism boost, calorie burner, and body energizer. I look forward to hearing how you feel after you complete this ten minute workout.
For more training routines you can check out my fitness and inspiration book, “Fast and Fierce Fitness Made Fabulously FUN!” This is a twelve week program, complete with exercise descriptions, photos of each movement, motivational guidelines, tracking system, progressions for each level of fitness, weekly upgrades on fitness programs, and most of all, FUN creative workouts that leave you more energized, looking great, and feeling fantastic!!! Or if you would like a more specialized program to specifically meet your needs and goals be sure to check out my online training programs or online nutrition.
Back to School, Fitness Basics
August 2, 2011
The summer season is about to wind down quickly and the kids are headed back to school. The first week or so of school is typically getting back into good study habits, remembering note taking skills, and using the basic learning tools.
The same should apply when you are beginning or refreshing your fitness routine. Going back to the basics is always a solid building block to set your foundation. With good form and fitness techniques, you are bound to get results faster, safer, and better quality.
Here are the TOP 5 form reminders to remember during your “Back to Basics” workouts:
- Back Straight: Keep your spine long and straight during activities and you will get to keep your spine for a long time. If you need extra support try using an upright bench or even perform the exercise in a seated manner. Keeping the spine straight will improve its strength naturally, so no need for extra back support braces. (These can actually weaken the muscles surrounding the spine because with the support they are no longer fully engaged.)
- Muscle vs. Momentum: Be sure you are “lifting” the weights using your own strength and not swinging to maneuver the weights. (We have all seen “that guy” in the gym who is swinging on the lat pull down bar and looks as if he is about to pull his shoulders out because the weight is too heavy. Don’t be that person). If you find yourself using momentum, drop the weight to a lighter amount and continue to add to the repetitions. It is much better to have proper form to strengthen the body, rather than try to manipulate a heavy weight.
- Abdominals pulled in: This should probably be the number one reminder. It is imperative on every movement you perform, to keep the abs pulled in towards the spine. Plus you can actually strengthen the muscles just by keeping them pulled in. You can use this technique in your day to day activities like standing up. Before you stand up, pull the abs in real close to the body. Pretty soon you will be creating a new healthy living habit, and as a result, your waist will look like it has shrunk!
- No locking: Keep a slight bend on the elbows and knees when performing the exercises. They should never completely “lock out” or become straight. It can damage the joint. This will also provide you better balance when you performing an exercise standing up.
Coordinate Breathing: An easy way to remember when to inhale and exhale is to exhale when your exert (the two “e’s” go together). For example if you are doing a biceps curl, begin with an inhale, then on the exhale (when the muscle is exerting or working) curl the bicep lifting the hand up towards the shoulder. The breathing does not have to be a massive inhale and exhale, just keep it close to natural breath.
Enjoy these tips, they are easy enough to apply to your current fitness routine or the new routine you are beginning this season.
For more training routines you can check out my fitness and inspiration book, “Fast and Fierce Fitness Made Fabulously FUN!” This is a twelve week program, complete with exercise descriptions, photos of each movement, motivational guidelines, tracking system, progressions for each level of fitness, weekly upgrades on fitness programs, and most of all, FUN creative workouts that leave you more energized, looking great, and feeling fantastic!!! Or if you would like a more specialized program to specifically meet your needs and goals be sure to check out my online training programs or online nutrition.
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