Write It Down And See Change

The time has come my friends to take your workouts to the next level. Maybe that means you add a few extra minutes to your normal workout time, take a new fitness class or do a funky fresh workout at home that challenges you. Whatever it is that you choose I recommend you write it down in an Exercise journal. One of the benefits of an exercise journal in a home scenario is that it serves as a reminder to work out. If the exercise journal is sitting in a prominent location around the house, it will serve as a reminder of fitness goals.

I really like this 20 minute, full-body workout to help you reach your goals. Some of these exercises don't even require equipment or can be done with simple items found around your home.

Here is what you do: Do four 20 second sets of all these exercises with 10 seconds rest in between each set. Exercises are completed constantly during the 20 second set. Between physical exercises, take 45 seconds to relax.

1. Push Press aka Chest Press: Start by lying on your back with a neutral spine. There should be a small pocket of space under your lower back and neck. Keeping a can (the heavier the better)  from the cupboard in each hand, a press is when you bend down into a lift then pushup with your hands extending up towards the ceiling.

2. Knee-High Running on the Spot: Be sure your knees come up to waistline height. If you are doing this one to music make sure to pick something upbeat like Can’t Hold Us - Macklemore & Ryan Lewis

3. Push-ups: If you can't do regular push-ups, modify them and do them on your knees.

4. Lunge Jumps: Have one leg in front of the other in a comfortable distance. Drop the trunk knee down towards the floor without reaching it, then come up once more pressing the weight via your front heel. Quickly alter feet placement while "jumping."

5. Crunches (Sit-ups): You can do these countless ways, but be sure to switch your core muscles "on" for the best outcomes.

6. Squat Jumps: With your feet just out from shoulder width, come down into a lift (bend your legs, certainly not your back) with one hand coming in contact with the ground. Then this exact same hand comes up to above your head in the jump. The other hand is on your hip. Alternate hands every set. Or to vary it up try using both hands at the same time! That will take things up a notch.

Now STRETCH! Never skip out on this part.

Here are three moves you need to incorporate into your stretching program. If you do nothing else please add these three moves. Hold each stretch for 15-30 seconds

1. Torso Twist

Sit on the floor, back straight, shoulders down, abs engaged, and legs extended in front of you. Bend your right knee to place foot flat on the floor. Wrap your left arm around your right leg and twist to your right side, supporting yourself by placing your right hand behind you. Breathe deeply and hold. Repeat on opposite side.

2.Childs Pose

Come to hands and knees with your hands shoulder-width apart, knees hip-width apart, abs engaged, and back flat (spine neutral). Keep your knees and ankles separated and your toes curled under as you shift your weight back over your heels, lengthening your spine, relaxing your head and neck, and reaching forward through your fingertips. Breathe deeply and hold.

3.Lie on your back with both legs in the air. Place your right ankle on your thigh above your left knee. See the shape of the number four? It is there, just upside down. Reach your right hand through the open space created by your right leg and grab your left hand that is reaching around the outside of your left thigh. Slowly bend your left knee. You should feel a stretch on the outside of your right hip.

To increase the stretch, twist just the pelvis a bit to the left and the stretch should intensify

Try to do the program three times a week for the best results.

Want a journal you can dedicate just to exercise? Check this link out:
Exercise Journal

Avoid These....

I want you to have knowledge that will empower you. I want you to stay healthy and avoid diet-related diesases. I’m hear to give tell you the truth-straight up.

So that being said here is the first installment in a new recurring segment in the Sassy Girl Fitness Blog dedicated to foods to avoid.

For example…

Supplements can be a godsend to your health or a huge waste of money.

Yes, calcium, saw palmetto, and folic acid, offer real health benefits. But things like gingseng for energy or garlic for lowering cholesterol are a waste of money because they are unproven. Some supplements like St. John’s wort might even do harm to you.

Stay Away From Margarine.

Here is a straight forward answer for you. Stick margarines are loaded with partially hydrogenated oils. YUCK! Not so good for your heart. Trans fat increases bad cholesterol and promotes heart disease.

Fat-Free Sweets: The Truth!

Fat-free foods are great for people who want the taste but not the fat in cakes, cookies, ice cream and other goodies. But unfortunately some of the “fat free” foods contain just as many calories as the regular food. UGH! And some have additives like sorbitol that can cause diarrhea.

You can be happier knowing that you are making smart food choices for you. You are in control of your health and that my friend is super sassy.

R&R

You watch what you eat and get exercise but are you taking into account how important REST is to your fitness goal? There are a whole host of things REST can do for you to improve your fitness like increased energy levels, quicker recovery time and stronger muscles.

Here are 3 reasons why you need to get your Zzzzz....

Motivation

Rest will help increase your motivation. I know that lack of motivation to work out is one of the main reasons most people don’t. Once you get in the habit of working out your energy levels will improve and you will be more likely to workout. So if you aren’t working out already what are you waiting for?

Immunity

A stressful life that is very full and doesn’t leave you time to rest and relax you are leaving yourself open to illness. This problem is easy to fix. Take some time for you and you will be less likely to get an infection. Your immunity will increase with just a little more relaxation. Get comfy and clear your thoughts.

Heatlhy Blood

Rest helps lower blood pressure. So no complications for you. Also rest improves blood flow to the muscles so you are guaranteeing oxygen to your working muscles.

Why Am I Not Losing Weight?

We all make mistakes but when it comes to weight loss I’ve seen it all from consuming “Diet” food to taking weight loss supplements. Here are 4 common mistakes I see all the time. Losing weight isn’t that complicated if you commit and change your lifestyle.

1. Trying out out exercise a bad diet.

Wanna burn out fast? Keep eating poorly and do extra exercise. That’s a formula for failure. Exercise helps with weight loss but a great body is made in the kitchen. Watch what you put in your mouth. You can do all the ab work in the world but if you want a lean midsection it all starts with what you are eating.

2. Avoiding Weights

How many times have you seen someone trying to lose weight by doing a tremendous amount of cardio? It’s not the best way to burn fat.  Yes, cardio does burn calories but only during activity and the afterburn doesn’t last long. If you are looking to burn calories for hours after your workout pick up some weights.

You need both cardio AND weight training.

3. Cutting out FAT

Eating Fat does NOT make you fat. Yes, fat is higher in calories than pure protein but some fats are good for you and aide in weight loss. For example: Avocado. So go ahead and eat healthy fats while controlling your total calorie intake.

4. Excuses

Don’t set yourself up for failure by making up reasons why you are overweight. “I have bad genes” or “I’m just so busy.” If there is a will there is a way. Make a plan for success. Plan your workouts, plan your meals and get ready to watch yourself succeed.

Eat Carbs? Make Sure You Eat Some.

Low carb diets are all the rage because of plans like Atkins, South Beach, The Zone are always getting attention. Basically you reduce your carbohydrate intake and you force your body into a state of ketosis (where it burns fat for energy instead of glucose and glycogen).  As a result you burn more body fat and store less of it. Sounds great, right? Well there are side effects of going too far and create a carbohydrate deficiency in your body.  

1) VITAMIN AND MINERAL DEFICIENCY:-  

Yes, processed carbs like bread, pasta and rice are not so great but that means fruits and veggies are now your main carb source if you cut out starchy carbs.

If you cut out these foods as well you will run into trouble like high blood pressure, heart problems, mental impairment, organ damage, vision problems. Fruits and veggies are an excellent source of vitamins and minerals and they support almost every function in the body. Important things like keeping your blood and organs healthy, preventing cancer, preventing diabetes, removing waste materials and supporting metabolism.

2) FIBRE DEFICIENCY:- Fibre is an indigestible type of carbohydrate. If you completely eliminate carbohydrates from your diet then you also eliminate fibre and then you miss out on the benefits. If improving blood glucose control, promoting optimal bowel health and preventing cancer sounds good to you then be sure not to cut out all carbs.

I totally believe that overall low carbohydrate diets are an effective weight loss tool and also promote a healthy lifestyle. They also allow you to clean up your diet and cut out  unnecessary starchy, processed and calorie heavy carbohydrates (such as bread and pasta) whilst keeping the natural, low calorie and nutrient rich carbohydrates (such as fruits and vegetables).

However, your body can not function without carbohydrates. It’s important to know the side effects of completely cutting carbs from your diet.

Make sure you eat a selection of fruits and vegetables which will give you adequate servings of fibre, vitamins and minerals.

Sassy Simple Tricks

Take better care of your body. It’s the only one you have. Here are 4 simple things you can do to be more mindful of how you treat your body. You can lose weight without doing anything too drastic. You just have to be a little careful of what you do everyday.

Just Chew

‬Chew Strong Mint Gum that is!

‬‪​When you feel a snack attack coming on chew sugarless gum with a strong flavor. Why? Well, gum that packs flavor might prevent other foods from being as tasty. Be aware of this the next time you are watching your fav TV show or spending hours on end checking your "friends" Facebook profile pics.

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Practice, Practice, Practice

Do Yoga

Wanna be more mindful when you eat? Do yoga. Why? Those that are more connected to their bodies needs tend to have a calm sense of self awareness. They notice the large portions in restaurants but eat only enough to feel full. They don't stuff themselves on a regular basis.

Drink Aware

‪​Limit Alcohol

‬‪​Everyone has an occasion that calls for alcohol. When this happens  always follow the first drink with water instead of moving directly to another cocktail, beer, or glass of wine. Alcohol has more calories per gram (7) than carbohydrates (4) or protein (4). Also after a few you end up mindlessly eating chips, bar nuts and other "bad" foods.

‬‪

Snooze

‬‪​Sleep More, Weigh Less

‬‪​Need a reason to get to bed a little earlier? Sleeping an extra hour a night could help a person drop 14 pounds in a year! Why? Sleep replaces idle activities and the usual mindless snacking. Awesome! Plus sleep helps your skin look better! So really its a double win!

These 4 things are totally doable and not brain science so pick at least 1 (I'd love you to do all 4 but I realize that's a lot to ask) and challenge yourself to change.

Increase Your Calorie Burn

Yes exercise affects your metabolism. A great exercise routine can boost your calorie burn.

Cardio burn.

Cardiovascular exercise burns calories (anywhere from 300-700 a session) and improves your body’s oxygen consumption.  Examples include cycling, jogging, sprinting, skipping, rowing and walking. Cardiovascular exercises also slightly increase your metabolism for a few hours after exercising. You can burn up to 15% more calories than normal in the 48 hours following a cardiovascular workout.  So if you normally burn 2000 calories per day and you do a cardiovascular workout three times per week which burns 500 calories a session then you could potentially burn an extra 3600 calories per week

Carve it out.

Resistance training or strength/weight training anything that involves using resistance to build strength and muscle mass.  An example would be lifting free weights or body weight training. You do burn calories during the workout but the after burn effects last much longer. You will notice your metabolism will increase because you have increased your muscle mass.  Muscle requires more calories to maintain than fat. So that means you should perform resistance training at least 3 times a week to increase the overall amount of calories you burn each day.

What should I do to increase my METABOLISM?

The simple answer is: Both. Doing both kinds of exercise can give your metabolism quite a spike.  Regular cardiovascular exercise increases the amount of calories you burn through physical activity whilst regular resistance training will increase your lean muscle mass and therefore increase the number of calories you burn while at rest.  

You can exercise to boost your metabolism but you need to get your diet right too. All the exercise in the world won’t help if you consistently eat a poor diet. What you eat in private shows in public.

I'm including 2 different types of workouts for you to try. The first one is a jump-free workout. Perfect for those of you that live in an apartment building and can't jump or those that don't like to jump. The second workout is a full body blast workout for those of you who want a little ass kicking sassy style.

Have fun!

Jump-Free

1 min march in place

5 ankle circles on each leg

10 arm swings

20 standing calf raises

15 squats

10 pile squats

10 lunges on each leg

5 push-ups

15 triceps dips using a chair

20 Russian twists

5 pilates roll-ups

10 donkey kicks on each leg

20 bird dog on each side
15 side lunges
2 min march in place
*Do this routine twice*

Full Body Blast

40 jumping jacks

15 squats

20 lunges (on each leg)

40 mountain climbers

5 burpees

50 bicycle abs

20 sec. superman

5 push-ups

40 high knees

20 vertical leg crunches

30 sec. plank

40 mountain climbers

Behave Yourself

Just because I love sharing my workout wisdom and helping people reach their goals, doesn't mean I am not human. There are a few things that sometimes get under my skin when I’m training a client.

Here are a few. Make sure you watch your mouth if you want to have a one on one workout.

Whining

No one likes a whiner and, if you're a personal trainer, you really dislike complainers. I just don’t get it. Will someone please explain why you complain that I’m pushing you during your workout? You are paying me to work you out and if you want results my job is to make sure it happens. You have to expect to be worked out pretty hard. And why would you want to complain and impede your progress?

Fibbing

Why do this? There is no need to lie to me that you did the workout I designed for you. No need to lie about what you recently ate or drank. No one wants to look bad or let down their trainer, but it's essential to tell the truth. I can’t adapt your fitness plan accordingly if you are not telling me the truth about what happens when we aren’t together. Remember you are PAYING me to help you, so fibing is only hurting you.

Chit Chat Too Much (Or Not Enough)

If you gossip too much I have to keep redirecting you to the workout you are doing. A session isn’t cheap so don’t waste time talking about your neighbor’s love life. But...If you don’t talk at all, it’s almost impossible for me to help you set goals that are right for you. Stay focused on the task at hand and communicate properly.

Ignoring

There is a method to my madness and the workouts I create for you are NOT random and are carefully thought out. I do this for a reason. I DO NOT expect you to do more or less than your plan calls for. If you work out more than called for or eat less, it can really mess with your results. And, if you do too little, then you can't expect full results. Simply put, if you believed in a trainer enough to purchase their services, then believe in them enough to follow their advice!