Thursday, October 27, 2011

This is BIG!!!

This post has been in the works for a few weeks. I'm so excited to share this with you! It's official, I'm starting my personal training certification with NASM! I will be sharing my entire experience here with you. I'm excited to further my knowledge and pay it forward. It's time to celebrate! I plan on completing this process in the next 60-75 days! It will be a challenge with my 5 little ones at home but, it will be worth it. So while I'm completing that challenge I have one for you. Are you up for it? I will be giving away 3 prizes. 2 are for the top 2 people who earn the most points and the 3rd will be raffled off. Let me explain how this will work. For every time you leave a comment, share a post on Facebook or Twitter, refer a friend or even vote on one of the polls, you will earn a point.  I will be posting little challenges here and there and they will all be worth a certain amount of points. If you complete them, you get the points. There will be a minimum of 25 points required in order to qualify. It's easy! You are probably wondering what the prizes are...Ok, I will tell you!

10 personal training sessions by ME! valued at $500.00
1 Purify Cleanse and Detox system valued at $130.00
30 day supply of Zrii Achieve, all natural meal replacement valued at $108.00

How does that sound! Just in time for NEW YEARS! I'm SO excited, and I hope you are too!

Let's get started, here is the first challenge:

These are 3 required challenges you must complete to enter into this contest  WORTH 5 pts!

1st-   Leave me a comment at the end of this post, telling me you are up for the challenge and WHY!
2nd-  Become a follower of this blog (located on the right)
3rd-  Forward this post to at least 2 friends via email or share this post on Facebook, Twitter,or even your own blog. (located at the end of this post by the comment box, or use the "spread the word" located on the right)

NOTE: You will need to let me know you have completed the 3rd challenge by CC me at  in your email.  Also, anytime you refer a friend you need to have your friend let me know via comment box or email.
See...It's EASY!
Help me get the word out!!!! I will be sharing what I learn right here, so stay connected! LET THE GAMES BEGIN!  and thanks for all your support thus far!

If you are not from my area and would still like to participate, please do! We can make different
arrangements regarding your prize.

"Only as high as I reach can I grow, only as far as I seek can I go, only as deep as I look can I see, only as much as I dream can I be."
~Karen Ravn~

CONTEST RULES: Must be 18 years old or have parents permission to qualify. All Zrii distributors are ineligible for product prizes. Please be honest in your reports of completed challenges.  I reserve the right to refuse services and prizes to anyone I feel is ineligible. Please feel free to email any questions to

Tuesday, October 18, 2011

Full body work out!

The audio on this is hard to hear...
This is a descending pyramid circuit.You will start with 10 reps each exercise. Then rest for 20 seconds and repeat with 9 reps each exercise. Then rest for 20 seconds and repeat with 7 reps each exercise. You will continue until you work your way down to 1 rep each exercise. You will then rest 60 seconds and REPEAT! The exercises are: bent over dumbbell row, body squats, push ups, forward lunges and floor sit ups.
You can do this at home or in the gym. You can add this to the tail end of a work out, or add it to your cardio days. It will get your heart rate up and work all the major muscles in your body. Warning: ITS TOUGH! 

For those of you who need to start on your knees for push ups, I have demonstrated the CORRECT way to do them. Notice there is a straight line from my knee all the way up to my shoulder. Too many make the mistake and bend at the waist. Do as many as you can not on your knees first. You will  be able to build the strength you need to get off your knees. Try it!

If there is something you want to see or hear my opinion on...let me know! I'm up for ideas.

"Opportunity is missed by most people because it is dressed in overalls and looks like work."
~Thomas Edison~

Saturday, October 15, 2011

Battle Belly Fat!

Do you want to lose that unwanted belly fat? First, you need to understand why your body may be storing extra pounds around the middle. It's a hormone called Cortisol.  Cortisol is a hormone that is produced by the adrenal cortex in the adrenal gland. You may have heard it referred to as the "stress hormone" and that high levels are often associated with fatigue and lack of sleep. This is true however, we can't sleep away 10 pounds. (that would be nice though) It's also important to understand that Cortisol is also produced by pretty much any type of exercise. But, the good news is that exercise also produces other hormones that offset the effects of Cortisol. One of them is Growth Hormone (GH). This is pretty much the most effective hormone produced in your body that helps you gain muscle and burn fat. GH is also AWESOME in fighting the effects of Cortisol. So we now know that both Cortisol and GH are produced in our bodies by exercise, so we need to create as much GH as we can to fight the Cortisol and burn that belly fat. My favorite trainer ever, Roman from Roman Fitness System, has figured out a way to train that will do just that! It's called Lactic Acid Training. He explains ALL the details in his work out, Final Phase Fat Loss, which I have done 3'x and LOVE it! I will just give you the basic run down. Now some of you may know what lactic acid is, it's the stuff that flows through your body and cause's it to hurt a little. (muscle soreness) So, your body naturally wants to fix itself and to do so, it needs to regulate the acidity. Your body produces, guess what, GH to do so! Here's how you do it...When you are lifting the weight, you are producing a lot more lactic acid than when you lower it. For those of you who really understand what I'm talking about, lactic acid training to some degree can be thought of as "inverted tempo training". So you will be lifting the weight over a period of 4 seconds and lowering the weight extremely fast. For example:

Yes, these are mine!

LIFT the weight over a period of 4 sec
LOWER the weight as fast a possible with good form
IMMEDIATELY begin the lifting again

NOTE: You will want to do a full body work out structured like this, and be on a structured diet.

I have personally trained like this and have seen results!
If you need more info to incorporate this into your work out, let me know. 
Try it out and let me know after a few week, what your results are.

Nutrition Tip:
How many of you use butter, PAM or even veg. oil to grease your pan?
I'm sure there are a few... but try coconut oil instead. Coconut oil is one of the best "fats" to use for cooking. Even though coconut oil provides a generous amount of fat and calories, it has been proven to increase your body's metabolic rate. This makes it easier to lose weight! Now, a reasonable amount to use would be about 1-2 tsp three times a day for cooking.  I use it when cooking my eggs or to saute my veggies. It tastes GREAT!

"If you really want something, you can figure out how to make it happen."

Monday, October 10, 2011


Exercises: Squats
This exercise targets your quadriceps, activate your core and just about every other muscle of your lower body including your glutes, hamstrings, and calves.
How to Squat
1) Stand as tall as you can with feet spread shoulder-width apart. Your lower back should be naturally arched. Hold your arms straight out in front of your body at shoulder level. Brace your core and hold it that way throughout the entire exercise.
2) Lower your body as far as you can by pushing your hips back and bending your knees. Pause and slowly push yourself back to the starting position. Your torso should stay upright and your arms should stay in the same position from start to finish. The tops of your thighs should be parallel to the floor or lower.
keep your core tight and don’t let your lower back round.
Keep your weight on your heels, not your toes throughout the entire exercises. You should be able to wiggle your toes at any given moment during your squat.
Knees should always follow the direction of your toes.
By adding a jump at the end of your squat, you will increase your heart rate and switch your body to fat burning mode. Try 10 squat jumps at the end of every circuit throughout your workout. By the end of your workout, you will have added 120 squat jumps. Increase reps each week and also add in some weights every few days to really challenge yourself.
Let me know below how you are doing each week and make sure to add the strength you gained and the inches you’ve lost around your thighs!

Looking for a snack that will help curb your sweet tooth?

Try: a handful of frozen grapes and raw nuts! YUM!

I hope these demonstrations help...ENJOY!

Tuesday, October 4, 2011

Legs That Get Noticed

Legs That Get Noticed: Here is an exercise I use at the end of my leg workout to really burn out my legs. I also use them throughout my workouts on non-leg days to keep my heart rate soaring, tapping into fat burning mode.

Here’s How
1. From a standing position, lower your body into a split squat
back leg- stand on the ball of your foot with heel raised
keep your core tight
keep your chest up
2. Quickly switch directions and jump with enough force to propel both feet off the floor (scissors kick)
3. Repeat, alternating between each leg

Try This
At the end of your workout or for a warmup:
Split squat jumps for 30 seconds (count these every workout to see how you advance)
Rest 30 seconds
Repeat for a total of 5 minutes
Your legs will be SCREAMING!

168% -> That’s the percentage increase in core activation when people think about tightening their abdominals, according to a Utah State University study.