Has your exercise routine gotten stale?
Boredom with your routine quickly leads to shorter and shorter workouts, and then before you know it you’re skipping the gym altogether.
While it’s common knowledge that the most effective exercise routines aren’t routine at all, most of us stumble through the same exercises every time we hit the gym. And then we wonder why our results are lackluster.
In order to really see results your routine must continuously change and challenge your muscles in new ways. Here are 5 ways to refresh your existing workout routine in order to see quicker and more dramatic results…
Refresh #1: Circuit Training
The days of doing single sets of each exercise are over, now it’s all about circuit training. Increase your workout intensity by creating a circuit with 4 exercises and moving quickly between each one. Circuits will keep your heart rate up for longer periods at a time and will force your muscles to work double time.
Always choose different exercises to be included in your circuit, to really keep up the intensity and the challenge. Also vary the resistance and increase the load at each session.
Refresh #2: Go Heavier
Most of us grab the same weights each time that we exercise, simply out of habit. Unfortunately this is one habit that is seriously hindering your results. Next time that you reach for a set of dumbbells grab heavier ones. This will force you to do fewer repetitions, and will challenge your muscles with greater intensity.
Always use a spotter when using a heavier weight than you’re used to.
Refresh #3: One Side at a Time
Do you find yourself doing presses, curls, raises and squats with both arms/legs at the same time? Increase the challenge and focus by singling out each arm and leg alone. Focus all of your effort and concentration on that single movement and be sure to increase the weight as you’re able.
Have you tried single legged squats lately? The act of using one leg forces all of your core stabilizing muscles to pitch in. Start without any weight at all, simply focus on your form and range of motion. You’ll be surprised how sore you feel the next day!
Refresh #4: Pump Up Music
Do you have a personal exercise playlist? This is a quick way to instantly add some pep to your workout. Spend time selecting each song to add to the playlist. These songs should be ones that get your toes tapping and get you in the mood to move. Songs with a strong beat are always a good choice.
Make your playlist long enough to cover your entire workout time. It’s great to have fun, upbeat songs without any repeats. Unless you have a specific song that really gets you going – in that case play it on repeat!
Refresh #5: Know Yourself
Are you highly competitive? Then the best way to push yourself during your next workout is to exercise with someone who is in a little better shape than you. You’ll spend the workout pushing yourself to new heights.
Are you happiest in nature? Then move your workout to the great outdoors. Find a new and challenging outdoor activity to immerse yourself in.
Are you a social person? Then structure your workouts around a group of likeminded, fit individuals. Don’t try to go at it alone.
Tap into that unique part of yourself that make you tick and cater your workout time in a way that best suits your needs. You’ll be happier with your results and you’ll be more likely to stick with it for a longer period of time.
Use these quick and effective workout refreshers in your routine to instantly see improved results. Don’t forget to change things up often, and to always keep your muscles guessing.
If designing and redesigning your workouts doesn’t sound like something you want to spend time figuring out, don’t sweat it, let me do the work for you. My programs are specially designed to blast fat and to build muscle in all the right places.
And you’ll never get bored or do the same routine twice when you’re working out with me!
Call or email me today to get started on a fat loss program that really works.
Out with the old, in with the new! Are you up-to-date on the latest rules in fitness?
Popular belief about the most effective exercise techniques to achieve the highest level of fat loss and the best results vary from decade to decade. New studies come out, more data is considered, and we get smarter, more efficient, and more sophisticated in our knowledge and techniques.
Here are 5 NEW fitness rules that will help you take your routine and your body to the next level of success…
1. NEW Fitness Rule: Exercise Partners
A decade ago the mantra was that having a workout partner was the holy grail of accountability and success. Article after article touted the magic of workout partners, and so fitness enthusiasts across the globe obediently found their own fitness friend.
While this rule was made with good intentions, the reality is that not all workout partners are beneficial for your results. In fact, many exercise partners actually serve as a distraction rather than an asset when it comes to getting the most from your gym time.
The new rule about exercise partners goes like this: the right exercise partner can enhance your results, but the wrong exercise partner will tank your gym time. Choose your exercise partner with care, or choose to workout alone if no one in your life can fill that role.
2. NEW Fitness Rule: Athletic Shoes
Athletic shoes have undergone major changes over the past decade. Designs used to emphasize stability and cushioning, with bulky designs intended to give you the most support possible.
Today biomechanical experts have introduced the concept of minimalistic footwear, suggesting that it reduces injuries. While the bulkier shoes from yesteryear prompted strides with a forceful heel strike, putting stress on joints, the minimalistic designs encourage a softer landing with a mid-to-forefoot strike.
Should you swap out your favorite pair of workout sneakers in favor of a more barefoot design? Not necessarily. Simply working on softening your stride by eliminating heel strikes could also do the trick.
3. NEW Fitness Rule: How To Get A Six-Pack
The old school way to a six-pack was to save your ab workout for the end of your gym visit. You’d stop at the exercise mats to spend ten minutes cranking out crunches and sit-ups.
Today the popularity of stability exercises and functional training is on the rise. This means engaging your core (abdominal) muscles throughout your entire workout, not in an isolated movement after your main workout is complete. Exercises that require that you stiffen your core against resistance strengthen your abdominal wall, while protecting you from potential injuries.
Avoid an exercise routine that’s centered around seated weight machines, as these do not engage your core. Instead seek out free weights, cable machines, resistance bands and other stability exercises. And remember to squeeze those abs while you work it!
4. NEW Fitness Rule: How To Do A Push Up
Push ups from your knees are so last millennium! Not only does this position put unnecessary pressure and stress on your knee joints, it’s not as challenging as other techniques since it doesn’t allow for full range of motion to be achieved.
So what do you do if a full push up isn’t manageable? Find another angle, rather than drop down to your knees. Place your hands on a counter or low bench and assume the full push up position with your back flat and spine straight.
As your strength increases lower the angle of your push up until you are doing a full, traditional push up.
5. NEW Fitness Rule: Your Pre-Workout Meal
Have you ever struggled through a workout on an empty stomach, fighting hunger pains as you feel the burn, simply because you read somewhere that exercise on an empty stomach burned more fat? You can stop doing that.
New research is showing that eating a small, sensible meal before your workout results in a higher fat-burning rate compared to workouts out on an empty stomach. It has also been shown that your workout will be more intense and more effective when hunger isn’t on your mind.
Keep your pre-workout meal small and sensible, such as a protein shake or half a banana with a scoop of almond butter. The intention of the pre-workout meal is to provide energy and fuel for your muscles in order to get the most out of your time in the gym.
You’re going to love me for this tip because it’s so simple and yet it makes all of the difference when it comes to your fitness results.
The sad truth is that more than 90 percent of gym goers fail to achieve the level of results they want—even after a full year of faithfully going through their routine.
Maybe you can relate.
It doesn’t have to be this way. I believe that you deserve to get the highest level of results possible from that valuable time that you invest in exercise.
The simple concept below has the power to dramatically accelerate your fitness results…
The results you achieve are equal to the intensity of your workout.
In other words, you get what you give when it comes to exercise and results.
If you simply go through the motions, while staying in your comfort zone, then results will always be a hope for tomorrow and not today’s reality.
So what exactly do I mean when I say intensity?
Intensity is a measure of how much energy you’re expending while exercising. The harder you push yourself, the higher your intensity. When you’re simply going through the motions of a routine, without digging down and giving it your all, the workout lacks intensity and your results will disappoint.
During your workout pay attention to how you feel. Could you be working harder? If the honest answer is yes, then step it up a notch. It’s worth it…
In addition to seeing awesome results quickly, there are two more benefits to bringing up your exercise intensity.
The first benefit is that when you bring the intensity you’re able to shorten exercise time. This means less time spent sweating away in the gym and more time doing the things you really love. All while getting even better results than
with longer, low intensity workouts.
One thing to remember – it’s important that you never sacrifice proper form in favor of intensity. As soon as your form starts to be compromised, reduce your intensity to where proper form is achieved.
I’m here to help you transform your body (and your whole life!) through the power of fitness.
Call or email today to get started on a fitness plan that will bring the intensity and deliver the results.
Seems like everyone has been asking how to shape up their behind lately, so I’ve decided to let you in on a few of my closely-guarded booty-building secrets.
Most of my clients have one of the following things to say about their bum:
- Help! My booty is too big;
- Help! My booty is too saggy; or
- Help! My booty is too flat.
Now let’s tackle each of these challenges with solutions that will give you the best booty ever!
I. Help! My booty is too big.
If you are suffering from an over sized behind then do the following 3 fat-blasting workouts to reduce, tighten and shape your bum.
Fat-Blaster #1: Run
Running is a great way to burn off extra body fat while developing strong glutes. Follow these 4 tips to target your glutes while running:
- To target your glutes focus on extending your hips and keeping your chest lifted.
- Roll all the way forward onto your toes with each step, in order to engage more of your glutes.
- Run up hills, stairs, or on the treadmill at an incline.
- Run on a sandy beach or gravel path – the uneven surface forces you to work harder to stabilize your lower body.
Fat-Blaster #2: Elliptical
The elliptical works well for streamlining your behind – but only when used properly. Follow these 4 tips to get the most from your elliptical workout:
- Posture matters. Don’t drape your upper body over the front of the elliptical machine – this will bring the focus to your quads and lower back instead of your glutes. Instead keep your back straight and posture good.
- Put the incline of your machine higher than seven percent. This will ensure that the emphasis is on your glutes instead of your quads.
- Push down with your heels with each stride. Also sink down into a squat for 30 second intervals while striding.
- Let go of the handles. This will force your core to stabilize you.
Fat-Blaster #3: Swim
Swimming laps is a sure way to burn tons of calories. Follow these 4 tips to get the most from your time in the pool:
- Start each lap with an explosive push from the wall. Place the soles of your feet flat against the side of the pool, bend your knees and explode forward with your legs.
- Use flippers. Sounds silly, but try a few laps with a kickboard and flippers and you’ll quickly feel the intense emphasis on your glutes.
- Vary your kick. Go from flutter to froggy kicks to target all of your glutes.
- Try some in-water squat jumps: stand in chest-level water with feet shoulder width apart, toes turned out. Bend your knees and lower your hips down then explode upward, pushing through your heels.
II. Help! My booty is too saggy.
The solution to a saggy bottom is to target your glutes. Try the following 3 bum-lifting exercises at home – these require no equipment.
Bum-Lifting Exercise #1: Hyperextension with leg curl
Lie facedown on the floor with your arms extended above your head and knees together. Bend your knees and curl your heels toward your glutes, contracting your glutes. Lower your feet back toward the floor, raise your chest and shoulders up and hold for one count before returning to the start position. Do 15 repetitions.
Bum-Lifting Exercise #2: Plank pull
Get into a plank position with hands directly under your shoulders and feet spaced shoulder width apart. Contract your core, lift your left leg with flexed foot, then raise your heel up in a quick motion for 15 reps. Keep your core contracted throughout the exercise and back flat. Repeat with right leg.
Bum-Lifting Exercise #3: Side-lying bicycle
Lie on your right side with your elbow directly under your shoulder and legs stacked on top of each other. Bend your right knee back slightly. Lift your left leg about 6 inches into the air, then draw if forward to a 90 degree angle, keeping your foot flexed. Swing your leg back, pointing your toe and extending your lower back. Do 15 repetitions and then repeat with right leg.
III. Help! My booty is too flat.
In order to build a shapely behind you’ll need to head to the gym. The following 3 booty-building exercises will give your bum a serious shape-changing workout.
Booty-Building Exercise #1: Dumbbell Squat
Place your feet wider than shoulder width apart, and turn toes out. Hold a dumbbell in each hand at your sides. Inhale as you squat down, keeping your back straight and tummy pulled in. Exhale as you press up through your heels and return to a standing position. Do 15 repetitions.
Booty-Building Exercise #2: Dumbbell Lunge
Stand with feet together and a dumbbell in each hand at your sides. Inhale as you lunge forward, keeping your lunging knee directly over your ankle. Exhale as you push off with your lunging heel, and return to the starting position. Do 15 repetitions and repeat on the other leg.
Booty-Building Exercise #3: Straight-legged Deadlift
Stand with feet shoulder width apart, a dumbbell in each hand with palms facing your thighs. Inhale as you bend forward at the hips, keeping your back flat. Lower the dumbbells down until you feel a pull in your hamstrings. Keep the dumbbells close to your legs as you exhale and straighten your legs, focusing on contracting your glutes. Do 15 repetitions.
Want to get your best booty as quickly as possible? Call or email me now to get started on a unique fitness program that will get you on the fast track to your best booty ever or sign up for a FREE Brazilian Booty Camp Class
As much as we love exercise (and you know we do!) exercise alone will not get you a toned stomach.
Your diet is a huge part of the equation.
Someone could workout all day long, but then eat in a way that promotes major fat storage, and they wouldn’t have a toned, beach-ready tummy.
While your diet is probably not terrible, the 5 secrets below will help you improve it even more. And a cleaner diet means flatter and more attractive abs.
Diet Secret #1: Don’t eat late
This is the most simple and effective way to flatten your abs. Instead of eating less food late at night, simply don’t eat late at all. Try these tips…
- Brush your teeth right after dinner. Once your teeth are clean, you’ve put an end to your consumption for the day.
- Change things up. If your evening routine revolves around food then find a new routine.
- Let the habit form. The first few weeks will be tough, but soon your new no-food-late routine will feel normal.
Diet Secret #2 Drink more water
Drinking lots of water is another extremely simple way to promote fat loss. Chronic dehydration triggers false hunger signals that causes you to eat extra, empty calories. Try these tips…
- Drink a big glass of water before each meal. This will make you less likely to overeat.
- Replace sugar-filled sodas, coffee drinks and juices with water. This tip alone can make a huge difference in the shape of your body.
- Carry water with you throughout the day.
Diet Secret #3: Load up on fiber
Most of us do not get enough fiber in our diet. This is a problem since fiber is essential when it comes to getting lean. Fiber-filled foods are low in calories and are filling, so you’ll be eating less and getting lean. Try these tips…
- Turn salads into meals. Add a serving of lean protein to a large pile of greens for a guiltless meal.
*Try the recipe for Sweet & Smokey Chicken below and serve it on a bed of greens.
- Include vegetables in every meal. The benefits to eating more veggies are too many to list, so just know that your body will become healthier and leaner with each fibrous bite.
- Fruits are a tasty source of fiber. Eat fresh, seasonal fruits every day.
Diet Secret #4: Eat fewer carbs
Now we didn’t say to cut out all carbs, but rather to eat fewer carbs. These diet secrets are meant as lifestyle changes for you to stick with long term. Eating fewer carbs is a realistic and very effective way to flatten your tummy. Try these tips…
- Choose whole grain bread and pasta instead of white. Whole grains are less likely to be stored as fat. That being said, limit the amount that you eat.
- Eat half of the carbs. Make your sandwich open-faced and cut down the size of your pasta serving.
- Avoid carb-filled snacks. Instead of crackers or chips, have a hard boiled egg, a protein shake, fresh fruit or veggies.
Diet Secret #5: Only wholesome sweets
Refined sugar-filled sweets will quickly add up around your waistline. Learn to enjoy natural sweets. Try these tips…
- Fruit is natural candy. When you stop eating refined sugar you’ll find fresh fruit to be more sweet and delicious than ever.
- Do not eat foods that contain white sugar or high fructose corn syrup. These items are the worst for your abs.
- Try wholesome sweeteners, like pure maple syrup, raw honey or dates in your cooking instead of white sugar. Get white sugar out of your kitchen.
Take these diet secrets and run with them. These tips, along with a challenging and consistent exercise program, are the formula for a toned, lean body.
We’re here to help you meet your fitness and weight loss goals, so guarantee your results by teaming up with Cali 4 Fitness.
You deserve that fit and attractive body – We can help you get it.
Call or email today to get started.
SWEET & SMOKEY CHICKEN
This chicken has awesome flavor and is quick to make on a weeknight. Serve with a leafy green salad and a side of asparagus or broccoli for the perfect flat abs meal.
Makes: 4 Servings
Here’s what you need…
4 bone-in, skin-on, organic chicken thighs
1 teaspoon smoked paprika
1 teaspoon garlic powder
1 teaspoon ground cumin
1 Tablespoon olive oil
1/4 teaspoon allspice
1/2 teaspoon onion powder
1 packet Stevia
dash of salt and pepper
Preheat oven to 425 degrees F.
Rinse the chicken and pat dry. Place in a large ziplock bag.
In a small bowl combine the remaining ingredients. Add to the ziplock bag and toss until the chicken is fully coated.
Place the coated chicken thighs on a broiling pan. Bake for 40 minutes.
Nutritional Analysis: One serving equals: 248 calories, 18g fat, 428mg sodium, 1g carbohydrate, 0g fiber, and 18g protein
Bathing suit season is right around the corner…are you ready?
Most people want to slim down before baring it all, so I’m here to warn you of the 5 Flat Tummy Myths that could waste your time:
Myth #1: Do extra crunches to flatten your abs.
Excessive crunches aren’t the answer for tight abs. In order to achieve a toned look you’ll have to focus on burning off the layer of fat that is covering up your tummy.
- Tip: Don’t obsess about crunches – instead focus on fat burning.
Myth #2: Take diet pills to speed results.
I know it’s so tempting! The ads make compelling claims about the power of popping a pill, but don’t fall for it. There is no ‘magic pill’. Diet pills are more likely to burn through your pocketbook than to slim you down.
- Tip: Don’t pop a pill – instead burn calories with intense exercise.
Myth #3: Turn to packaged diet products to boost results.
Don’t fall for the foods that are packaged as ‘diet’ or ‘weight loss’ aids. Quite often these products are packed with refined sugar and other artificial ingredients that your body doesn’t need, and certainly won’t help you attain that tight tummy.
- Tip: Don’t eat packaged diet foods – instead stick with nutritious whole foods.
Myth #4: Avoid all carbohydrates in order to achieve tight abs.
Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while slimming down. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars.
- Tip: Don’t give up all carbohydrates – instead stick with wholesome carbs.
Myth #5: Starve the chub away.
Trying to lose weight by starving yourself is not only ineffective it can also be dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you’ll disrupt your metabolism and slow your results.
- Tip: Don’t starve yourself – instead eat small wholesome meals throughout the day.
Now that you know what not to do in order to achieve tight abs, it’s time to go over your flat tummy game plan. Here’s what you need to know in 3 simple steps:
Step One: No more junk.
The best way to do this is by purging your kitchen. Throw out the sugary, processed and fat-filled foods. Once the junk has been cleared out, don’t buy any more of it. Remember that your beach-ready abs depend on what you eat – don’t eat junk!
Step Two: Eat whole foods.
Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.
Step Three: Come train with me.
This is the most obvious step. You’re ready to get into great shape and I’m in a unique position to make that happen for you. Call or email email@example.com to get started on an exercise plan that will get you those amazing abs.
Cali 4 Fitness