100 "LIKES"

I have reached 100 Facebook page "likes"! I'm pretty excited about this and to say Thank you, I'm posting a FREE work out! Most of you who voted wanted a FULL BODY work out and that is what you are going to get.  I'm going to cheat a little and give you a full body work out I designed with an emphasis on the glutes.  This work out is a 1 day work out you can use to burn fat and get tone.  There are 4 circuits with 3 exercises.  You will perform each circuit 3 times before moving on to the next circuit. Now, to keep you in fat burning mode you will only rest when all 3 exercises are complete.  You will rest 45-60 seconds and then repeat the circuit until you have completed it 3 times. Here is what it looks like:

Dead lifts 3 sets 10 reps
Stability ball chest press 3 sets of 10 reps
Inverted row 3 sets of 10 reps

Stability ball leg curl  3 sets 10 reps
Push press to calf raises  3 sets 10 reps
Stability ball lying pull overs  3 sets  10 reps

Stability ball hip raises  3sets 10 reps
Reverse lunge to curl  3 sets 10 reps
Stability ball skull crushers  3 sets 10 reps

Reverse hip raises  3sets 10 reps
Med. ball double crunch  3 sets 10 reps
Plank w/ alternating hip extension  3sets of 10 reps

Now, this is 1 day I pulled from a 5 day work out program that I designed for a client in California.  She is a few week into it and LOVES it so far.  You will all hear from her very soon.  If you are interested in the rest of this program, let me know.  I will NOT be posting the remainder of this program.

Because I appreciate ALL of your support, I'm going to post the demonstration videos that go with it.  Remember, this is only 1 day of a 5 day program. Only doing this work out will result in a muscle imbalance.  It is full body, but with an emphasis on the glutes.  You should be able to FEEL that. :)

Let me know what you think! This is my pride and joy right now...I really hope you enjoy it!

As for a personal update:  I'm FINALLY taking my CPR class on Monday and that will enable to FINALLY take the CPT exam! WHOOT WHOOT! I'm excited to make this official.  This is my passion and I'm so blessed to be able to share it with you. 

Thank you again!

Amy

Body by Blue

Building Strength

First of all...where have I been?  I have been studying like crazy, training harder than normal, watching my little guy learn to walk, and putting together a "virtual training package" for long distance clients!  Whoot Whoot!  All of this hard work is paying off.  I'm down 5 lbs since I started this! This is probably the hardest most grueling thing I have done.  There are some days I think to myself, "I'm fine with where I'm at" and then the reality of a camera pointed at me hits and I focus my efforts in clean eating and busting my booty at the gym. It's come down to what I eat and when.   There are days I'm exhausted and so some tweaking is needed but I think I have got it down.  With that...I have a recipe to share.  These are Chocolate Peanut Butter Oat muffins! Awesome for BREAKFAST! Perfect combo of protein, carb and healthy fat!

Chocolate Peanut Butter Oat Muffins

1 cup oatmeal

6 egg whites

1 scoop of choc. protein powder

2 tsp pure cocoa powder

1 Tbsp Stevia

1/4 tsp of baking powder

2 Tbsp of NATURAL peanut butter

1/3 cup water

(Makes 6 muffins)

Mix the dry ingredients together in a large bowl.  Then add the egg whites, peanut butter and water.  Stir until mixed well.  Scoop into a muffin pan coated with cooking spray (they are pretty sticky) Bake at 350 for 25 mins.

Info per serving:

Calories 177

Protein 22g

Carbs 11g

Fat 5 g

Source: GO HERE

These look really runny in the bowl but they bake up very nicely! Great for the Kids too ENJOY!

As for my Training...I have added several different interupts to help keep my body in that fat burning zone.  For example: I wanted to see more muscle definiton in my legs so I added 30 jump lunges and 10 body squats in between each super set. When my work out was complete, I ended up doing 360 jump lunges and 120 body squats every day for 5 training day.  I lost 1.5 pounds that week and 1/2 inch in each of my thighs.  I was happy! 

I also added some more cardio.  When I say cardio some people automatically think of the treadmill or the elliptical.  I hate the ellipitcal.  I think it's a joke.  The only time you will see me on one of those is for some recovery time and for some rage of motion with my knees.  However, I can accomplish that on a BIKE! Sorry about my little rant...I decided to add a BODYSTEP class to my workout.  I worked it in for Saturday mornings.  This class works my "problem" areas (legs and booty)  while keeping my heart rate up.  I love it!  One more way I added cardio in was by adding 1-2  quick 15 min HIIT session. I LOVE IT as well.  I'm on a steady 1 pound per week pace.  That puts me right on target. 

If you are looking for a boost in your work out, try adding in the jump lunges and body squats. Or simply add in 2-3 HIIT sessions after your work outs. GO HERE for a great example. It WORKS!

Now for chest excersies:

I suggested negative only push ups the other day on Facebook...

The best way to build strength in an area is to do Negative only reps.  For example, I'm working on my chin ups.  In order to build extra strength, I start in the "up" postition and slowly lower myself down in a 4 sec.  count.  I do 3 sets of 8-10.  You can use this for push ups as well.  Start in push up postion and drop down quickly but controlled and raise yourself slowly to a 4 second count. 3 sets of 10 will get you off of your knees while doing push ups in NO TIME!  The flat bench chest press:  start with weights directily above you, lower as fast as you can controled and push up slowly.  To make this a little more advanced, do alternating arms.  Keep the opposite arm locked while pressing the other. You see where I'm going with this...I will have example videos up soon.  Until then....

Thanks ladies!

CONTEST:  It's almost over!  Try the Neg. only Push ups and tell me what you think. 5 POINTS

The misunderstood CARBS

First of all, thanks for voting on the polls this past week.  I have to admit, the carb question was kind of a "trick" question. All of you got half the question right by answering, "depends on what carbs you eat".  The other half of the answer is, "depends on WHEN you eat them".  Now remember, this is all information I have studied and practiced myself.  I'm not a nutritionist but I think most would agree with me. Let's get into it! 

So many people have this preconceived notion that carbs make you fat.  This is NOT true! It's the over consumption of calories and not enough exertion of energy.  Carbs are in fact essential to your weight loss goals. They are the main source of energy for your body. They help regulate your body’s blood sugar levels.  There are two classifications of carbs, simple and complex. Simple carbs are easily digested and include foods like, fruits and honey.  Complex carbs are more of the starchy foods like whole grains. Now, some of you are wondering, "how much do I GET to eat?"  The answer is; it all depends on your goals.  For fat loss and muscle gain, carbs should generally make up the highest % of your macronutrient calories (50%-70% daily).  1 gram of carb is equal to 4 calories. Here is a list of carbs. Ideally you want to consume most of your daily intake from the upper part of this list.

·    Legumes: kidney beans, black beans, black-eyed peas, lima beans, red beans, marrowfat peas, chickpeas, pinto beans, butter beans, navy beans, lentils

·    Fruit: apples, oranges, apricots, peaches, pears, grapes, kiwi, mango, watermelon, honeydew, cantaloupe, rhubarb, plum, pineapple, papaya, grapefruit, grapes, blueberries, strawberries, blackberries, raspberries, cranberries, cherries

·    No-sugar added apple sauce

·    Light Yogurt (no sugar added)

·    Other Vegetables: artichoke, beets, pumpkin, rutabaga, squash

·    Whole Grain Breads: 100% Whole Wheat, Pumpernickel, Rye, Oat Bran, Buckwheat, Barley Kernal

·    Other Grains: barley, basmati, quinoa, 100% whole wheat tortilla wraps

·    Oatmeal, oat bran

·    Sweet potato, yam

·    Wild rice, brown rice

·    Couscous

·    Cornmeal

·    Cereals: All-Bran, Special K, Cheerios, Fiber One, Bran Chex, Bran Flakes

·    Pasta – any type

·    New potatoes

·    Corn, Peas, Parsnips

·    Bananas

NOTE: I NEVER count my fresh veggies! I eat as much of those glorious things as I can.

Now, let's talk about the "timing" of carb consumption.  There is tons of research out there that shows that

Glucose tolerance is highest in the morning. So, enjoy your oatmeal! Now, ideally the perfect scenario would be an am work out.  You would have your breakfast with a large portion of your carb intake about 1 hour before your work, and your post workout meal (1-2 hour window) would carry most of the rest. PERFECT! This is because your body, post work out, is prime for carb consumption just like in the a.m.  Now if you absolutely can't work out in the morning you can tweak this a bit. Have most of your carbs for lunch and afternoon snack, and then have the last bit post work out. Just remember, the absolute best times to consume carbs are in the morning and post work out!

Now, with Thanksgiving this week try to be extra active. If you aren't a major gym junkie and won't be hitting up the gym on Turkey day, go for a walk instead of taking a nap after the big meal. But, ENJOY your day, you deserve it! I will have your damage control 6 pack abs work out ready for you by the end of the week. :)

I just wanted to say how thankful I am for my health and the health of my family. It has been a good healthy year. I'm also thankful for you in sharing my passion for health and fitness.

"Appreciation can make a day, even change a life. Your willingness to put it into words is all that is necessary."

~Margaret Cousins~

CONTEST: Find my new page on facebook HERE and hit "like". If you aren't a facebook user, just forward this on to a friend and don't forget to let me know so I can give points. This will be worth 5 points!

Just a heads up, I'm thinking about doing a mid-way give-a-way! So, keep in mind that every time you "share" my post or blog or get someone to "like" my page on facebook, you get a point. (Just let me know you did it) fabfitwithfive@yahoo.com

Have a wonderful Thanksgiving!

Less rest/ More work

I'm not a big fan of cardio. I only hop on a treadmill to perform HIIT or to cool down/recovery. Some people love cardio and that is great however, keep in mind THIS post. So, some of you may be wondering how I keep my caloric burn and heart rate up. Well, I incorporate my cardio into my weight training. Some of you who I may run into at the gym will notice, I don't stand around, chat, or take rest periods lasting longer than about 45 seconds. My work outs are designed in super set format, and I usually perform 4+ circuits. This keeps my heart rate up the entire time and I continue to burn calories longer post workout. Now, on my strength training days, I do something a little different because my goal isn't focused on burning fat it's to build strength and muscle. The burning fat just happens. So, I add whats called a dynamic interrupt. These come in real handy when you are waiting for a piece of equipment that is being used when the gym is too crowded ;) It's designed to keep your heart rate up. So in between circuits I perform a series of body weight exercises. Such as; jumping jacks, mountain climbers, push ups, lunges, squats and plank. It usually lasts for about 2-3 minutes. Visit HERE for a leg workout you can use as a dynamic interrupt.

In summary, cut your rest time down, stop socializing, stay moving, and push yourself! You will see results!

I will be posting a shoulder work out this weekend to start off your new week next week!

CONTEST: vote on both of my polls for 5 points! Just make sure you let me know you voted. (easy) I'm working on a post and it's based off these results!
If you are new to the contest, I have labeled all posts with, "contest". These posts include small challenges that help you earn points. You can also use that to get caught up!
Don't forget to check the comments from THIS post! There are some awesome recipes! Thanks to all who shared!

Thanks everyone!

"Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish."
~John Quincy Adams~

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~

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,http://www.romanfitnesssystems.com/ 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."

~Cher~

Thanks!

Not fast enough?

Ok, I see this happen a lot, and I have experienced it A LOT! The number on the scale either slows way down while on it's way down, or it stops moving all together. There are a number of theories. Most people want to cut calories and increase exercise. This seems like the most accurate "guess" but it's not entirely correct. I have a solution for you. It's called muscle confusion! Some of you may be confused right now but give me a chance to explain. As we set our calorie intake and do our 30 mins or more of exercise each day, day in and day out, our bodies get "comfortable" with it. Once we reach the point of "comfort" we need to throw our bodies for a loop! It's as easy a making a change! If you have been running as your choice of exercises, change it. Try something different, like weight training or resistance training. Changing your work out is key! If you have been eating the same foods, make a change. Try this for one week, and I will guarantee a downward movement on the scale. Get rid of all complex carbs for 7 days. Yep, it's not for the weak of heart. It will take a large amount of self control, but you have it in you! Stay away from ALL breads, pastas, rice, potatoes, and any other grains. Eat mostly protein and veggies at every meal, with some added fruit here and there. You will break through this "slow spell", I promise.

Now some of you may be thinking "she is seriously nuts" and I guess I would have to be a little crazy to have already tested out some of the theories I'm sharing with you. However, I know these things work! Test it for yourself.

"It's lack of faith that makes people afraid of meeting challenges, and I believe in myself." - Muhammad Ali

ABSolutley!

Happy Thursday!

Today I'm giving you an AB workout! The key to a strong and lean body is to have a strong core!

Some of you are going to LOVE me and others might want to yell and scream at me. This one is tough!

You will need: stability ball and a medicine ball or weight

Circuit #1- (rest only 45 sec in between circuits NOT exercises)

10 reps -medicine ball crunch- keep elbows locked and sit up while pushing the ball up to the ceiling

10 reps- stability ball crunch- a sit up that is performed on the stability ball

30 seconds- plank position - get into push up position, back straight, abs tight, and lower down so you are resting on your forearms. Make sure your elbow and shoulder are in line, and hold!

REST 45 seconds and repeat 3 times

Circuit #2

HIIT session- sprint 1 min walk 1 min repeat 4 additional times

Circuit #3

10 reps- medicine v-up- lay down, arms start above your head with elbows locked. While keeping legs straight bring them up, simultaneously reaching up to touch your toes with the ball or weight

30 seconds each side- side plank- same plank position just resting your weight on one arm and face sideways. Keep hips up and abs tight. Try to keep your body in a straight line. Shoulder needs to be incline with elbow

10 reps each side- Russian twist- start in sitting position, bend knees and lift off the ground. Hold medicine ball or weight close to body and while keeping back straight but slightly leaned back, and abs tight, you will twist side to side using your core.

REST 45 seconds and repeat 3 times

Circuit #4

Finish with another 10 min HIIT session- 1 min sprint, 1 min walk.

Don't hate me yet...try it for 3 weeks and you will see a GIANT change in your core area.

Fun thing about this work out is that it takes care of your cardio session too!

CHALLENGE: Try timing yourself the first time you try it. The idea is to do as much of it without rest as possible...you want to burn! Each time you do this, try to beat your last time.

Note: this is a modified version of the ab work out I'm currently using...if you are advanced, send me a message and I can give you the other half! ;)

Good luck and enjoy!

Nutrition tip: There are a lot of people who work out early in the morning and don't eat before they do. This is crazy! (unless you are on some extreme program) Your body needs fuel to perform properly. You need to eat a healthy meal or small snack with protein before you work out, so those nutrients can feed right into those muscles. Some of you may be thinking, "but I can't eat that early". My advice is to start small, grab a handful of nuts and a half of an apple. Or have one piece of whole wheat toast with peanut butter. Also, remember to eat a high protein snack or meal within 30 min of completing your work out. It will help with the muscle building process.

Wellness advice: Remember your affirmations? Are you using them? If not, START! It will change your life. Also, find something to do for yourself for 15 mins. Read a book, take a walk, or just sit quietly and meditate. Taking this time for yourself is big. It's important for us to "unwind" so our bodies can handle the stress that is around us.

"Nobody who ever gave his best regretted it." - George Halas

Thanks!

HIIT It!

Yesterday, I focused on those who just love cardio. Well, what about those of you who HATE cardio...I have something for you too. It's called HIIT. It means High Intensity Interval Training. This type of training allows you to burn more calories than slow and stead cardio in half the time. It also keeps your metabolic rate elevated for a longer period of time. Sounds good to me! Here is how it works, you are going to alternate periods of intense work with periods of rest. Here is just 1 example:

Work Rest
1 min 1 min

1 min 1 min

1 min 1 min

continue for 15-20 mins

You can do HIIT on any cardio machine. For a treadmill your work speed/incline should be set to a difficult level. Then your rest should be exactly that, a rest. Walk and recover.

NO WORRIES! If you don't have cardio equipment, do this outside. Sprint for 1 min, then walk for 1 min. HIIT is hard but extremely effective. I add it to the tail end of my workouts to get an extra burn. Or, I do it if I don't have time for a full session of slow and steady cardio. Try it and let me know what you think.

Nutrition Tip:
I hear so many people talk about how they wish they had more energy. I have a suggestion, make sure you add one serving of lean protein to each meal and snack. This is a big deal. Eating only carbs at a meal or snack will cause your blood sugar to spike and then drop fast, and this leaves you feeling fatigued, hungry, and you may even experience cravings for more carbs. Eating protein at every meal and snack will help you control your blood sugar levels and leave you feeling satisfied longer.

You might be thinking, "who wants to cook at every meal and snack?" Well, NOT ME! I pre-cook a few chicken breast at the beginning of the week, and that way, I have them ready at what ever time of day I want them.

Other protein sources that are great: raw nuts (walnuts are the best for you), natural nut butters, eggs, cottage cheese, and all natural Greek yogurt.

So my healthy snack idea for you today is: 2 tbsp of all natural peanut butter and 1 apple. Use the PB for dipping. SO YUMMY!

Wellness Idea:

Compliment someone else's progress today. Everyone knows some who who is working on a healthier lifestyle. Let that person know how awesome they are doing, or encourage them to keep going. You will be surprised how good it makes YOU feel.

Thanks, and...

"Just Do It"- Nike (love it)