I just sent over my final posting to BRIDES Magazine, regarding my top 2 exercise and diet tips for the bride to be.
While putting this together, I realize that these tips pretty much sum up what all of us need to do to get lean and stay lean for life.
It doesn’t get any simpler than this… but simple works!
For BRIDES MAGAZINE
As someone who has struggled with my weight my whole life, I have always found the most difficult times to be when traveling or on vacation. As an emotional/boredom/comfort eater, up until recently I have always let me health and fitness regress when on the road. I guess it’s just really easy to tell yourself “screw it. I’ve been really good, now it’s time to kill it and let loose!” At least that’s how it’s been for me for the longest time. And I know firsthand as a boot camp instructor how many other fitness enthusiasts out there battle the dangers that travel can pose to one’s midsection. (more…)
This program is specifically designed for the bride-to-be who’s looking to maximize her sexy for the day she says “I Do!” Not only will this program whittle your middle fast but it will also build a head-turning pair of toned arms and an awe-inspiring set of sculpted shoulders, the perfect physical accessories for your strapless or sleeveless dream wedding dress.
You will perform 3 total body workouts per week alternating between Workout A and Workout B and taking at least 1 day of rest between workouts (e.g. perform on Monday, Wednesday, and Friday). The beauty behind these whole body workouts is that they use total body exercises that work your arms, legs, and abs at the same time. The result? Maximum fat loss and lean muscle growth so that you both lose inches in AND add definition to all of the right places. Plus I even threw in a bonus cardio interval training workout using that body weight cardio exercises that you can perform at home that is scientifically proven to burn 9x more fat than long, slow, boring cardio. Time to crank it for the big day! (more…)
I have worked with a lot of people and one of the most important components in getting my clients the best results around is by piggybacking on some sort of deadline. There is no better example of this than with a new bride to be. It’s amazing what happens to women as soon as they set a wedding date- they are ready and willing to do whatever it takes to get in their dream dress and inspire awe in all those who attend the most important day of their life. (more…)
I have worked with a lot of people and one of the most important components in getting my clients the best results around is piggybacking on some sort of deadline. There is no better example of this than with a new bride to be. It’s amazing what happens to women as soon as they set a wedding date- they are ready and willing to do whatever it takes to get in their dream dress and inspire awe in all those who attend the most important day of their life.. (more…)
Here’s the rapid fat loss boot camp workout of the day:
50-10 Interval Five-Exercise Total Body Circuit: You will alternate between 50 s of work and 10 s of rest for reach exercise in the following circuit. Perform this circuit up to 4x for 20 total minutes.
Exercise#1- Triple Squat- Close, Normal, Wide
Exercise#2- V-Sit DB Shoulder Press
Exercise#3- Kneeling Opposites
Exercise#4- Wall Sit Hammer Curl
Exercise#5- Dynamic Side Pillar
Crank it!
BJ
The Bootcamp Workout of the Day
Rapid Fat Loss Resistance Training
I. Pre-Workout: Movement Prep- 5 Minutes
Dynamic Warm-up: 50-10 Five Exercise Warm-up Circuit
Exercise# Exercise Variation
1 Stationary High Knee Run
2 Jumping Jacks Variation
3 Stationary Lunge, Overhead Reach, and Twist- Left Leg Forward
4 Stationary Lunge, Overhead Reach, and Twist- Right Leg Forward
5 T-Pillar Stabilizations
II. Workout: Resistance Training- 20 Minutes
50-10 Interval Five Exercise Total Body Circuit
1 Double-Leg: Bilateral Knee-Dominant- 1.5 Squat Variation
2 Push: Vertical Push- DB Arnold Press
3 Single-Leg: Unilateral Hip-Dominant – Single-Leg Good Morning Variation
4 Pull: Vertical Pull- DB Hammer Curl
5 Core: Lateral/Rotational Stabilization or Hip-Dominant- Leg Raise Variation
III. Post-Workout: Corrective Stretching and Self Massage- 5 Minutes
Option A- Corrective Foam Rolling: Perform at least 5-10 rolls OR 30-60 s of rolling on each muscle group
Lower Body: Front/Inner/Outer Thighs, Outer Hips/Glutes (optional- Calves/Lower Legs, Tennis Ball Quad/Hip Flexor)
Upper Body: Upper Back/Thoracic Spine, Lats (optional- Tricep, Tennis Ball Chest)
Option B- Corrective Stretching: The Ultimate Stretch at 5 reps/leg
Option C- Corrective Stretching: Hold each high priority stretch for at least 30-60 s
Quad-Hip Flexor + Overhead Band Chest Stretch Combo @ 60 s/leg
Glute/Piriformis Stretch @ 60 s/leg
Calf-Hamstring Stretch @ 60 s/leg
Upper Trap/Internal Rotator Stretch @ 60 s/arm
Crank it!
BJ
With Super Bowl Sunday just around the corner, the time is now to start prepping for the smorgasbord of goodies for your football party. However, why not make a couple tweaks to some of your favorite party food recipes to make them healthier and more figure-friendly come kickoff?
The following is a comprehensive list of both approved food choices and/or healthier substitutes for traditional party foods. Use this list to satisfy your taste buds while saving at least hundreds if not thousands of calories in the process. If you use these strategies consistently for parties and social gatherings over the course of the year, this could prevent 5-10 lbs of fat gain… easily! (more…)
As a fitness trainer, I get a lot of questions regarding “What exercises are best for ______” fill in the blank. One of the most common areas of concerns is the lower body, specifically the butt and thighs. Today I’m going to share my personal favorite lower body exercise and all of its awesome variations. It’s called the Rear-Foot Elevated Lunge Variation (a.k.a. Bulgarian Split Squat). This exercise is so effective that you’ll pretty much make your body thunder-thigh proof once you master it! (more…)
Step Two- The What and When: What do you want to accomplish and when do you want to accomplish it by?
So we already figured out the obvious: you want to look better and maximize your sexy! So, now we need to establish what objective goal(s) need to be accomplished in order to realize this subjective dream.
Well, from a logistics standpoint and keeping things as cost effective as possible, there are three major ways I track “look better” progress with my clients, in order of importance from least to most important: (more…)
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