Wednesday, February 29, 2012

There is No Such Thing As A Get Sassy Quick Scheme

In a quest to become fit it is often tempting to take the easy way out.  We all hope there is a way to get around the drudgery of diet and exercise.  It’s because of this that late night television infomercials exist and that an entire industry of modern day snake oil salesmen have jobs.  My b.f.f. bought an odd contraption that is supposed to make your abs rock hard. Why she didn’t simply ask for help from her friend who is a professional fitness trainer and world renowned blogger ;) is beyond me. Instead she wasted $150 on a piece of junk that is currently collecting dust and taking up space in her bedroom. This miracle ab machine claims to be  a “Treadmill For Your ABS” but the truth is no product can "target" an area for weight loss.
Your body takes up fat from anywhere and we have little control, if any at all, from where fat is removed (aside from having liposuction). Basically she got served! The infomercial starring her favorite reality star was lying. It’s sad this day in age if you can’t trust a reality tv star then who can you trust?  Let’s be real here am I supposed to believe that the star of the commercial got her awesome abs by just doing the amazing abdominal machine? It had nothing to do with diet and other forms of exercise. Why is the star already ripped if the product is new? Could it be that the product is bunk.
What this ab product can do for you is to tone muscle. However, in this case,  it will usually target your oblique muscles and not so much your biggest calorie burner in your body...your thighs. But the truth is, it won't help you lose weight and get a six pack on your front side.
So basically that means she lost $150. She basically donated money to the company. I’ve got a great idea maybe reading some of my posts (for free mind you) and getting your exercise on will help you to achieve those sassy abs.

Here are my three favorite core stabilization moves. No Crunching allowed here!

1. Forearm plank-To do the plank, get down on the floor facing down with all of your weight distributed between your toes and your elbows. Position your arms so that they are bent at a 90 degree angle andyour elbows are directly below your shoulder. Use your core to hold your body in a straight line, perpendicular to the floor. Do not cheat and put your hips up in the air! Straight line!
Hold the plank for 20 seconds to start. Gradually work your way up to 30 seconds, then 45 seconds, then 1 minute. After that, set new goals for yourself, but 1 minute should be the absolute minimum you should do before advancing your core training.

2. Side plank – To do the side plank, get down on the floor on your right side with all of your weight distributed between the right side of your right foot and your right elbow. Your right arm should be bent at a 90 degree angle and your elbow should be directly below your right shoulder. Use your core to hold your body in a straight line between your feet and head. For a modification you can bend your bottom leg and put the knee on the floor. Remember No sagging hips!
Hold the side plank for 20 seconds to start. As with the plank, gradually work your way up to 1 minute and beyond. Switch to the left side and do the same thing.

3. Superman – This exercise will help build endurance in the rear side of your core – lower back, seat, and hamstrings. Lay on the floor facing down with your arms straight out in front of you, as if you were flying over your favorite city! Legs should be straight out inline with your body. No bent knees! With a very small movement, lift your head and use your inner thigs to lift your feet off the ground by only about 4 inches  This should be just enough to have you balancing all your weight on your hip bones. You should feel like you are playing a balancing game. Do not lift your arms and legs so far that it hurts your lower back. Less is more here.

Sunday, February 26, 2012

Seeking Something Different?

Just the other day one of my clients told me that because of committing to working out she had never felt sexier and didn't feel the need to wear Spanx anymore. My immediate reaction was "whoohoo" followed by one fist pump in the air. How awesome is that?  It's nice to see the rewards of  committing to fitness pay off.   I know personally, that working out makes me feel more confident.   Every time I hear a client, family member, friend or a stranger for that matter say that fitness has changed them for the better I get a little flutter in my tummy.
I talk a lot about getting out of your comfort zone and doing so will make all the difference in the world. Leaving your comfort zone in your everyday life will encourage you to live not merely to exist.  I try to practice what I preach so despite the timid midwest girl inside of me I am stepping outside of my little box and doing something daring (for me that is).  I'm scared as heck but I know making the choice to do something scary is just what I need to spice up my life. I will share my dare devil experience with you soon. I can't divulge it right now because it's going to be part of a surprise for a loved one.

I encourage you to step outside of your comfort zone not only when it comes to working out but in your daily life as well. Go ahead and light a little fire under your sassy ass!

Thursday, February 23, 2012

Sassy Skin

Most of us are always trying to get glowing skin. We buy very expensive potions and lotions, pay a ridiculous amount of money for facial treatments and sometimes we inject posion into our face only to have little to no results. I’m guility of paying $140 for a 1 oz bottle of Le Mer Creme. What??? Stupid I know but you know what I looked EXACTLY the same after using the cream. Dumb Dumb Dumb!!!
The answer to having J-LO glow skin isn’t in the creams or going the facial clinic. The answer is plain ole Exercise and Healy Eating! You can do that!

What you need to do:
Just for the record you need to do weight training, cardio exerise and flexibility to have a well rounded fitness program. For a radiant glow you need cardiovascular exercise. Anything that keeps your heart and lungs pumping (walking/running/spinning/whatever it is that you love to do) will keep the blood traveling and makes your skin looked flushed when exercising. What are the results after what do you get? Healthy glowing skin
You should/must do cardiovascular exercise 3 times a week and aim for 45 min. You should work at a moderate/high intesity and try for non stop activity.

Not only will you get luminious skin from exercise but one of the most fun benefits...FAT BURNING! Who doesn’t love that? Your heart and lungs will get stronger too so there is a lower risk of early death. So get your cardio on and not only you will feel confident post-workout but your skin will be ready for it’s close up.

Try this at home exercise routine to pump up your glow. Use it before a big night out to boost your mood and leave your skin beautiful and glowing. Now that is super sassy!

Circuit 1:

  • Wide leg squats with hands behind head (like you’ve just been arrested and told to put your hands behind your head) 10x
  • Push ups or kneeling push ups 8x
  • Forearm plank 30 seconds (make sure your hips are inline with your shoulders and that you are pulling your abs in and up)

*Complete each exercise within the circuit with no rest in between. At the end of the circuit rest 1 minute and repeat
Circuit 2:
  • Split squat 8/side
  • Superman 20 sec
  • Forearm side plank 20 sec

*Complete each exercise within the circuit with no rest in between. At the end of the circuit rest 1 minute and repeat
Circuit 4:
  • Jumping jacks 8 sec, 12 sec rest
  • Running in place 8 sec, 12 sec rest
  • Jumping jacks 8 sec, 12 sec rest
  • Running in place 8 sec, 12 sec rest

*Complete each exercise within the circuit with 12 sec rest in between.

Sunday, February 19, 2012

New Mommy Fitness Facts

A few months ago my dear friend had a baby and I know it was a life changing experience for her and her husband. The new routine was difficult but so rewarding. I noticed that she didn’t have time for her. She had no time to allow herself  to sit and relax. I know that the overwhelming feeling she experienced is not uncommon. If you quit taking care of yourself it’s totally understandable that one would start to feel upset about her appearance and then start to feel the stress of caring for a new born.
So in honor of my girlfriend I am writing this post for her.
It’s been 2 weeks since you’ve welcomed your bundle of joy
I know you may be anxious to start getting your pre baby body back but you should not carry anything heavier than your new baby. No physical activity for 6 weeks. That means that you should take full advantage of your significant other and let him or her do any and all of the physical stresses IE: changing the stinky cat tray. Remember if you had a c-section that is 8-10 weeks of healing time.
Time has been passing fast and it’s been 6 weeks already
This is a wonderful time for getting to know your baby and take lovely strolls around the neighborhood. It isn’t a good idea to try to rush your fitness along though. If you hurry this stage you might end up taking more time to get back to your pre-pregnancy bod. Your body has been through a tremendous amount of stress don’t make things worse.
  •   Gentle exercise 3 times a week and make exercise about feeling good. Pay attention to how you feel.
  •   Try your best to get rest. Nap when the baby is napping. Every baby book says it....they know what they are talking about. Listen
  •  Hydrate, Hydrate, Hydrate
  •   Make sure the breasts are well supported and breast feed BEFORE exercise.
  •   Eat at regular intervals

6 weeks to 2 months and beyond
You’ve got into the swing of things are are settling into a routine but make sure you are making the time to take care of you. Make sure your goals are achievable and DO NOT over train.  Here are 5 things you must include in your fitness program.
  •   Aerobic fitness but stay away from high impact exercise because the stress on the pelvic floor make cause a small leak of urine. So that means you MUST do your Kegels.
  •   Strength training
  •   Endurance
  •   Flexibility
  •   Pelvic floor exercises aka kegels

In conclusion a sassy girl always listens to her body and stops when things just don’t feel right. It took 9 months to make your baby so don’t expect your body to bounce back in 2 months. It takes time. Slow and Steady wins the race!

Thursday, February 16, 2012

When It Comes To Makeup...Workout Without

Should you wear make up during a workout session?
It’s a bad idea. It clogs your pores and may create skin problems for you. Not cute! I know that some people go to the gym to be seen and potentially meet someone so I understand wanting to look your sassiest. I do want to share with you what I’ve learned over the years.
I’m a strong believer that if you take care of yourself the less make up you need. If looking good at the gym is a priority for you I would say that having a good skin cleansing routine paired with breathable moisturizer, no foundation, no bronzer and no blush is the way to go.  Once you start sweating your body will produce that rosy glow so there is no need for bronzer or blush. Think about it this way. If you apply make-up before working out, you'll just sweat it off, and the rest will smear all over the place.

Here are my favorite go to items:
Covergirl LashBlast Volume Blast Waterproof Mascara
I wasn’t so sure about this one. I was afraid of having raccoon eyes but even during a high energy sweat session this stuff stayed on. No black smears running down my face and even better I totally forgot that I was wearing anything!

Victoria’s Secret Beauty Rush Lip Gloss
Not only is this gloss yummy tasting it looks super sassy too! They have a wide variety of flavors and tons of colors so you are guaranteed to find something that floats your boat.

No scent and leaves your skin feeling oh so soft.

But the best advice I can give you is to go Au Naturel during a workout session.

Sunday, February 12, 2012

There Is Nothing Sassy About Soda

I was recently talking to my brother about his self discribed “need” for soda. I was flabbergasted at how little information he knew about the syrupy sweet soft drink he was putting into his body. I think it’s safe to say most of us know that most sodas are loaded with sugar and caffenie so not only is it bad for your teeth, your pancreas but it dehydrates you.  The evidence of the ill effects of putting this into our bodies is mounting. I found some information that is pretty straight forward and I feel the need to share it with you because a sassy girl should always be up to date on healthy facts.
If you drink just 2 cans a day and the scale has not gone up you are not in the clear. Soda can not only add inches to your waistline but can put you at risk for stroke, heart disease, kidney damage, and type 2 diabetes. Even if you drink DIET soda you are not in the clear. Aspartame (the main ingredient in Diet Coke) accounts for more than 75% of complaints reported to the FDA. The most common adverse reactions include headaches, dizziness, attention difficulties, loss of memory, and vision problems. Not to mention that aspartame also effectively kills ants.
If that information alone isn’t enough to help you quit the fizzy stuff look at the calorie content of a can:

One Can of Soda

The calorie calculations:
  • One 12 ounce can has about 150 calories
  • One can a day times 30 days (one month) = 4,500 calories
  • One pound of fat = 3,500 calories
  • One can a day for 12 months (one year) = 54,000 calories or 15.4 pounds of fat!

Ok so soda is bad what what should you drink instead? Here are some sassy ideas:
  • If it’s fizz you are looking for try SELTZER water. The fun bubbles are a much healthier option and has 0 calories per serving.

  • Keep a jug of water refrigerated at all times. It has to be prepared fresh daily or sealed well because once it tastes a bit stale, you’re turned off of it for awhile.

  • Squeeze fresh lemon or lime juice in the water, as much as you like, tossing in the just squeezed fruit wedges too.

  • If you find in the beginning that you just have to have some, keep a small bottle refrigerated. Just a sip or two will probably help to satisfy your craving. Just be careful to only take sips when you’re on the verge of guzzling a 2 Litre bottle of cola.

Wednesday, February 8, 2012

Does This Blog Make My Ankles Look Fat?

What are cankles? It's a slang term for the fat that deposits above the foot making it impossible to tell where the calf ends and the ankle begins. The are 3 reasons why you might have annoying cankles...1. your weight 2. your genes 3. poor circulation, but kidney disease, heart failure and pregnancy can also cause wide ankles. Whether you are carrying a few extra pounds or were just born that way there is a solution for you. I’m sure you can guess what I’ll say EXERCISE! Like I’ve said before you can’t spot train. Body Fat is Body Fat and all of it operates the same way no matter where on your body it is. Be it your belly, thighs or buttocks your body burns fat the same way but the pattern you burn fat depends on your genes. So by all means, tackle cankles with a enthusiastic workout, but whether your ankles are going to lose fat before your thighs is strictly up to your genes. Don't get frustrated.

Here are some ways to sassify your ankles:

Begin by walking.  Walking is the best form of exercise to reduce weight all over your body equally. It helps with your appearance, muscle tone, body composition and over all health.  Slowly begin jogging and then running.  Once you feel your fitness is better try running at a top speed for short distances.  Short distance running but at a faster speed will help reduce plumpness around calf muscles.

Jump squats will help in reducing cankles.  Stand with feet shoulder-width apart and hands on your hips.  Lower your body down into a squat position with back erect and curved backward at bottom level.  Your thighs should be parallel to the floor and with chin held straight, jump as high as possible, land with soft knees.  Once you land, lower your body back to the squat position.  Repeat this approximately 5 times and work your way upwards to a point where it is possible to perform 2 sets of 10 repetitions each.

Doing a Calf Raise will increase your chances of helping those cankles out too.  Stand a few feet away from a wall facing it.  Place your feet hip-width apart and palms on wall at chest level for balance.  Slowly raise your heels away from ground to a point where you are standing on balls of feet and toes.  Pause for 10 seconds and then lower back to original position in a slow manner.  Repeat this 3-5 times gradually working up to 20 repetitions.  Then try this involving only one foot at a time keeping the other tucked behind you.

Ankle inversion is another helpful exercise form.  Seat yourself in a chair with some back support and stretch your right leg forward.  Rotate your ankle inward and hold in this position to a count of 6.  Repeat this 8-10 times.  Now lower your right foot and follow the same process in your left.  You can follow this up by practicing eversions where each foot is rotated outwards with the same amount of repetitions.

Jumping jack step exercise is great for calf muscles and helps to reduce cankles.  Stand at the bottom of your staircase, feet placed together and hands on hips.  Jump up onto the first step using both feet and back again to floor.  Jump back and forth for about a minute or so to strengthen your calf muscles.  A simpler version would be to stand erect, feet together, and hands at sides.  Jump and place your feet slightly wider than shoulder width pulling your hands upwards together simultaneously.  Jump again to original position lowering your hands down at sides.  Perform this rhythmically 5-10 times gradually working upwards.

Remember a sassy girl always gets a doctors approval for before beginning any exercise program. You want to be sure you don’t have any underlying conditions that are undiagnosed. Especially in this case. Water retention and weight gain in your ankles might be to blame for a disease. It’s always better to be safe then sorry. Make an appointment with your PCP today!

Wednesday, February 1, 2012


You know the type. Totally skinny arms, legs and underweight but her belly is a little flabby.  Although she doesn’t take up a lot of room being skinny-fat isn’t healthy.  Spending an endless amount of time on the cardio machines every single day but never lifting a single weight is useless. Strength training and diet is the only way to prevent muscle loss and increase muscle mass. The bottom line is excess fat can and does lead to underlying serious issues, such as cardiovascular diseases and even cancer just to name a few. No, having high fat percentage is not a death sentence for everyone, but it certainly can be for most.
How not to be skinny fat:
Tip #1:
Being a sassy girl means you have a fun social life but it’s important to know that just relying on exercise to “make up” for a few too many nachos at your favorite restaurant doesn’t work. If you want to lose body fat focus on your diet. Yes, the free chips that come with your cosmo are yummy and addicting but those extra calories won’t keep you fitting into your favorite pair of jeans. Going to the gym for extra time the next day doesn’t allow you to indulge in junk. If you eat badly all of the time you are increasing your cortisol level and cortisol breaks down muscle and increases fat storage. BOO! If you create a calorie deficit in your diet you can burn extra calories through exercise.
Tip #2:
Get ready for your closeup! Admit it your phone could use a few more photos that don’t feature you and your BFF out at some badly lit joint.  Take pictures front/back/side and weigh yourself every 2 weeks so you can track your progress. Do this before your workout sessions.  Start weightlifting and cut down on your cardio. I guarantee you will see your body change.

Train smarter, not harder and results will follow!