Tuesday, April 22, 2014

Booty Sculpting HIIT Cardio & Abs (Week of Fat Loss Day 3 of 5) - 4/23

Warm up:
-Walking

HIIT:
-Sprint
-Complete rest
-Incline sprint
-Comeplete rest
-High incline walk
-Complete rest
....repeat an additional _x

Cool down:
-Walking

Abs:
-Dumbbell sit ups on Swiss ball
-Sit ups with elevated feet
-Lying leg lifts into reverse crunch

Dollar a Day Training: Downloadable version includes time/incline/speed specifications for the cardio workout as well as sets/reps and step by step instructions for the ab workout; I included my personal training tips and exercise descriptions for the abs movements.
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For this week's combo pack (meal plan & 5 workouts):
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I spent over a month doing cardio off the treadmill - all sorts of body weight exercises. I never thought I would say this.... it felt AMAZING to work up a good sweat on the treadmill :) I'm a girl all about the incline: BEWARE! You're booty will be feeling it after today's workout!
Gym Style Details:
Top & Crops: Lululemon

Tip of the Day: Will abdominal exercises help me lose belly fat? NO! Ladies, take notes on this tip of the day. I was fooled by magazine covers and marketing for years thinking doing 100 crunches would give me a slim waist. The myth is called spot targeting. There's some crazy idea (not so crazy - I believed it and I'm sure many of you did too) that you can pick and choose where you lose fat on your body by doing exercises that target that area (ie: inner thigh exercises to lose weight on your legs). NOPE! Like we learned on Monday, fat loss is a physiological process. Just like how we cannot pick where we gain weight, we cannot pick where we lose it either. Typically, the first place you gain is the last to go. So, are doing abdominal exercises pointless? Not exactly...you're building muscle in those areas, and we learned yesterday muscle helps contribute to fat loss through increasing the amount of calories you burn on a daily basis. If you want defined abs or all over definition, work on decreasing body fat through a combination of total body weight training workouts (on different days) and cardio, like we're doing this week!

Monday, April 21, 2014

Chest & Triceps Circuit (Week of Fat Loss Day 2 of 5) - 4/22

-Chest press machine
-Bench dips
-1 min cardio
....rest & repeat _x

-Dumbbell incline press
-Dumbbell bent over kickbacks
-1 min cardio
....rest & repeat _x

-Dumbbell flat bench flyes
-Dumbbell overhead extensions
-1 min cardio
....rest & repeat _x

-Push up holds
-Cable rope tricep pushdowns
-1 min cardio
....rest & repeat _x

Dollar a Day Training: Sets, reps, weight suggestions, and specifications for the 1 min cardio intervals are included on the downloadable workout version, as well as my personal training tips and explanations of exercise variations.
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For this week's combo pack (meal plan & 5 workouts):
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Great movement for the backs of the arms (triceps) to keep them tight for all those tank tops :)
Gym Style Details:
 Top & Skirt: Lululemon
Shoes: Nike Pegasus

Tip of the Day: Does weight training help one lose fat? Yes! The answer to that question is tricky, and I believe it is why most of us think of cardio as the solution for weight loss. Weight training primarily targets building the muscles by first breaking them down then permitting growth given proper rest and recovery. Before you worry about "building" muscles... understand that 1) muscle is more dense than fat so 5lbs of muscle physically takes up less space on your body than 5lbs of fat (=you're smaller) and 2) in order for muscle to maintain its presence on your frame, there is a calorie expenditure (=you burn more calories by having muscle). Now, in order to lift weights and complete exercises, your heart will begin working harder and your heart rate will increase, similarly to how it would during cardiovascular training (ie: running). Because there are rest periods in weight training, this type of "cardio" is more of an interval style, such as HIIT. To conclude, weight training workouts can help reduce body fat through elevating the heart rate to burn calories during the workout AND by helping an individual gain muscle mass, which also burns calories. Double win!

Sunday, April 20, 2014

Legs Circuit (Week of Fat Loss - Day 1 of 5) - 4/21

Giant Set 1:
-Barbell squats
-Dumbbell walking lunges
-Squat jumps
....rest & repeat _x

Giant Set 2:
-Leg press
-Hyperextensions on swiss ball
-Star jumps
....rest & repeat _x

Giant Set 3:
-Lying leg curls
-Dumbbell stiff legged deadlifts
-Squat jumps
....rest & repeat _x 

Giant Set 4:
-Cable kickbacks
-Star jumps
....rest & repeat _x 

Dollar a Day Training: Sets, reps, and weight suggestions are included on the downloadable workout version, as well as my personal training tips and explanations of exercise variations.
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For this week's combo pack (meal plan & 5 workouts):
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Happy week of fat loss: day one! You CAN see physical progress in just one week. Believe you can. Believe in yourself. Step one...progress pictures! The "before" pictures is always the hardest step, but take them! At the end of the week, take pictures in the same spot wearing same outfit in the same poses. No better way to kick off this week than with a sweaty, booty burning circuit :)
Gym Style Details:
Swimsuit: Victoria Secret

Tip of the Day: What is fat loss? If we're going to spend a week losing fat, we should at least understand the process, right? Lipolysis is the breakdown of stored fat in fat cells. On a deeper level, lipolysis is the breakdown of stored triglycerides into two major components: glycerol and fatty acids. This process is accomplished by an enzyme in the body known as lipase that becomes activated via a series on intracellular processes. Body fat storage is controlled by a number of factors including diet, exercise and hormones. Clearly, fat loss is a complex physiological process. If you're feeling overwhelmed with information, that is perfectly okay. The take away here is that when trying to lose fat, tackle what is most tangible first. In your case, it is most likely diet and exercise, so by downloading this week's plan, you've already made that choice to lose fat and take control!

Friday, April 18, 2014

April 20-26 Meal Plan & Dollar a Day Workouts

A one time download - weekly meal plan & 5 days worth of the dollar a day training program workouts. These items are updated each week & posted on Saturday to allow for time to grocery shop, cook, and plan when workouts fit into your schedule!

WELCOME TO FAT LOSS WEEK!
As you know these are my personal meal & workout plans. I will be heading to Florida in a week, so my goals are to lean out and tighten up this week! Join me on a week of fat loss!

About this week's meal plan: Meals are tasty and easy - no major food prep & very few ingredients. This meal plan is NOT a restrictive calorie/low carb diet; it's 5 healthy meals designed to promote a healthy metabolism to allow you to build a fit body and shed some fat!  My favorite meals 1) Green Vanilla Smoothie 2) MY FAVORITE Chicken & Fruit Salad 3) Cilantro Turkey Saute

About this week's workouts: 5 workouts consisting of weight training (legs, glutes, calves, back, chest, biceps, triceps, shoulders, abs) & HIIT cardio designed to build a fit body while decreasing body fat. Workouts that are result driven and motivating at ~45min per workout. My favorite workouts this week: Legs Circuit, Dumbbell Back & Biceps Circuit (can be done at home) & booty sculpting HIIT cardio

This is my meal plan and week of workouts that I follow; I share in hopes of reaching our goals together! As always, the meal plan serves as one day full of meals and is repeated for 7 days, which is not too long to get sick of the food but allows for food to be pre-made in mass amounts. Typically, I do 5 meals - meals 1, 2, and 4 are more of a breakfast, lunch and dinner, while meals 3, and 5 are smaller portioned meals to keep my body fed properly throughout the day. Additionally, there is an optional post-workout shake/meal that can be added any time during the day. I did not want to provide specific times to eat these meals as everyone's schedule varies; I suggest meal 1 should be consumed within 1 hour of waking and then all other meals should be spaced 2.5-3.5 hours apart (give or take depending on your schedule). My meal plan style is SIMPLISTIC; I've found the more ingredients and the longer the prep, the more likely one is to fall off the plan.
After payment, you will see a link to return to sellfy to download or you can download from a confirmation email that will be sent to the email linked to your paypal acount. This downloadable pdf can be printed or saved to your mobile device for easy access in the grocery store or gym!

For the combo pack (meal plan & 5 workouts):
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For just the meal plan: 
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For just the 5 dollar a day training workouts: 
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As always, dollar a day training program downloads will be available on each day of the week for downloading one at a time.

Fashion Friday: Nude Shoes

Nude shoes of all shapes and styles are quickly becoming a favorite of mine, especially during warmer weather seasons! Where are my shorties at?! Nude shoes will be your best friend in helping you create an appearance of longer legs, especially when paired with a dress or shorts. For those of you who are tall, as I am, nude shoes will make your legs appear a mile long!

Some of my favorite nude shoe styles:
Top Left: Target here
Top Right: Gucci here
Bottom Left: Havaianas here
Bottom Right: Michael Kors similar

My 2 favorite ways to wear nude shoes:
1) With white denim
Nothing screams beach vacation and warm weather chic to me more than white denim - shorts, capris, or pants. I love to pair white denim with a white top for a monochromatic look, which looks great when completed with a pair of nude shoes.

2) With a printed or busy top, skirt or dress
When you're making a statement with your clothing, keep the shoes simple and understated, which is when a nude shoe would work well.

Thursday, April 17, 2014

Biceps & Triceps - 4/18

Biceps:
-Barbell curls against a wall
-Cable curls with EZ bar
-Cable single arm curls
     superset with dumbbell hammer curls

Triceps:
-Cable rope overhead extensions
-Barbell close grip press
-Cable single arm pushdowns
     superset with triangle push ups

Dollar a Day Training: Sets, reps, and weight suggestions are included on the downloadable workout version, as well as my personal training tips and explanations of exercise variations.
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For this week's combo pack (meal plan & 5 workouts):
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Happy Flex Friday! My summer and winter training emphases vary slightly, so I've been enjoying a change of pace in the gym. In winter, I like to focus more on legs/glutes - lifting heavier and targeting my lower body more often. In summer - the season of tank tops and short shorts - I like to focus more on my upper body as it's exposed more and lean, defined legs, so I train upper body more often and focus on decreasing overall body fat. It always amazes me how your body is your creation and a reflection of the time and work you put into it.
Gym Style Details:
Top & Pants: Lululemon
Shoes: Nike Frees

Tip of the Day: My Friday Fact - sharing bits and pieces about myself every Friday because you all are so open in sharing your journeys and experiences with me. I've been getting a lot of new readers lately, so I thought I would share some of the basics about me this week!
Age: 23
Height: 5'7''
Location: Houston, TX
Family: mom, dad, one younger sister, and proud Auntie to a 5lb pomeranian, Lola and a toyger cat, Ziggy :)
Significant other: Anthony, my man of almost 8 years <3
Future career: dentist & entrepreneur
Favorite hobby: cooking
Favorite color: pink (is that a given?)
Favorite meal: miso salmon or coconut shrimp
Favorite junk food: flaming hot cheetos
Favorite place: Naples, FL or Dallas, TX


Wednesday, April 16, 2014

Back & Glutes - 4/17

Back:
-Cable single arm pull downs
-Cable rope seated lat pull downs
-Barbell bent over reverse grip rows
     superset with inverted rows

Glutes:
-Cable kickbacks
     superset with resistance band squatted side steps
-Barbell stiff legged dead lifts
-Barbell good mornings
     superset with glute bridges

Dollar a Day Training: Sets, reps, and weight suggestions are included on the downloadable workout version, as well as my personal training tips and explanations of exercise variations.
buy

For this week's combo pack (meal plan & 5 workouts):
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ROW ROW ROW - inverted style!
Gym Style Details:
Top & Crops: Lululemon
Shoes: Nike Pegasus

Tip of the Day: When it comes to the length of your workout, think quality over quantity. We often get in the mindset that longer, harder, faster or more is better, but that's not always the case with exercise. Also, for someone just getting into a workout regimen, thinking about an hour long workout can feel overwhelming. Fortunately, the quality of your workout is really what matters. In fact, the vast majority of my workouts are just 35-40 minutes (sometimes even just 30 minutes). 3 simple ways to increase quality to reduce the length of your workouts: 1) supersets: moving from one exercise right into the next, taking no rest in between movements 2) decreasing rest times in between sets 3) making a play list prior to working out (how many times do you stop to search for just the right song lol). You CAN get a great workout in a short period of time, knowing it's all about the effort you give to each exercise!

Tuesday, April 15, 2014

No Equipment Cardio & Ab Circuit

Warm Up:
-Jumping jacks
-Rest
-Jumping jacks
-Rest

Circuit:
-Squat jumps
-Sprint
-Crunches
-Rest
-Alternating jumping lunges
-Sprint
-Russian twists
-Rest
....repeat _x

Cool Down:
-Jumping jacks
-Rest
-Jumping Jacks

Dollar a Day Training: Downloadable version includes time/rounds specifications for the cardio workout as well as sets/reps and step by step instructions for the ab workout; I included my personal training tips and exercise descriptions for the abs movements.
buy

For this week's combo pack (meal plan & 5 workouts):
buy

I believed and I achieved.
Gym Style Details:
 Top & Crops: Lululemon
Shoes: Nike Duel Fusion

Tip of the Day: Believe you can and you're half way there. I am just a normal chick... I work. I go to school. I clean my home. There are days I want to lay in bed and watch TV. There are days I want to eat my body weight in pizza. I don't have a super power for motivation or for getting fit. I believe I am capable of living a healthy life and finding fulfillment in the physical, mental, and emotional results that follow. Belief is the first step! If you can begin to believe you can and will achieve your dream body, you just took the biggest step. Are you believing in yourself? What can you do to start??

Monday, April 14, 2014

Chest & Shoulders Circuit - 4/15

-Dumbbell incline chest press
-Dumbbell shoulder press
-1 min cardio
....rest & repeat _x

-Barbell upright rows
-Barbell flat bench chest press
-1 min cardio
....rest & repeat _x

-Cable side lateral raises
-Push ups
-1 min cardio
....rest & repeat _x

-Cable rear delt pulls
-Medicine ball psh ups
-1 min cardio
....rest & repeat _x
Dollar a Day Training: Sets, reps, weight suggestions, and specifications for the 1 min cardio intervals are included on the downloadable workout version, as well as my personal training tips and explanations of exercise variations.
buy

For this week's combo pack (meal plan & 5 workouts):
buy

Gym Style Details:
Top: TJ Maxx
Shorts: Lululemon
Shoes: Asics

Tip of the Day: Sleep for results! Sleep is often an underestimated and undervalued element in seeing results. In fact, it's one of my top tips for those just getting into a weight training program and those looking to push through a plateau. Exercise, especially weight training, physically breaks down muscle fibers, and via proper rest and recovery those muscle fibers can repair and repeal, revealing results. The essential piece in the equation is *rest* and recovery. I can physically feel when I'm not getting enough sleep; my body feels sore longer, my metabolism feels slower, and the obvious energy levels suffer. Whether it's getting to bed earlier or setting the alarm clock back a bit, make sleep a priority!

Sunday, April 13, 2014

Legs & Glute (Lunge Emphasis) - 4/14

-Dumbbell single leg lunges with back foot on bench
-Leg extensions
-Leg curls
-Barbell walking lunges with kickback
-Dumbbell side lateral lunges
     superset with dumbbell reverse lunges

Dollar a Day Training: Sets, reps, and weight suggestions are included on the downloadable workout version, as well as my personal training tips and explanations of exercise variations.
buy

For this week's combo pack (meal plan & 5 workouts):
buy

Count 1-2-3 on the negative! Total game changer! Don't believe me?! Try it out and let me know how you feel the next day....oh my, ouch, ahh, eeeek. You know, those good feelings ;)
Gym Style Details:
Top & Crops: Lululemon
Shoes: Nike Pegasus

Tip of the Day: Lunges? Squats? What's your preference when it comes to booty sculpting?! First, let's begin with some booty anatomy; yes, there is such a thing! Your butt actually consists of three gluteal muscles: gluteus maximus, gluteus, medius, and gluteus minimus. Different exercises that target the glutes will target these three muscles in different ways. Additionally, it's nearly impossible to target just the glute muscles as other leg muscles, such as the quadriceps (front of legs) and hamstrings (back of legs) will engage to complete a particular exercise. Personally, I prefer lunges over squats to target the gluteus maximus (the "meaty" portion of the butt). Squats require a great deal of balance and developed core and hip control, which takes time to develop; contrary, lunges are a unilateral movement, meaning they are one sided, which enables to me focus better on engaging the glutes. There are so many variations of lunges that target the legs and glutes in different ways. I included many of my favorites in today's workout.