No Gym Workouts!

Alright guys, this one actually will be short and sweet because I am back at the airport this morning flying out to New York City. I have gotten a few emails from people who are currently travel or have moved to an area where the nearest gym is 45 minutes away wanting to know how to get an effective fat burning workout done without having any gym equipment. Great questions and I totally understand because I experience the same dilemma when I sometimes travel to hotels that do not have gyms or all they have are a few pieces of cardio equipment.

While I am in NYC for the next few days, I will be doing these kinds of workouts the whole time not just because I don't feel like finding a gym but also I'll be a little strapped for time so I don't to just get the workout done as fast as possible while still reaping the benefits!

So here is a No Gym Body Weight Workout you can do anywhere!

P.s. are we friends on FaceBook yet?

Why you still aren't getting any results!

I recently did a post on FaceBook about my workout buddy and how she makes the world of difference with my fitness and with my every day life. We do not workout together every day and we actually don’t see each other every day, but having someone to hold you accountable with your goals in business, fitness, relationships, whatever it may is incredibly important and can be the exact reason why you aren’t getting anywhere with your goals. We all have our ego and we all want to “do it on our own” showing how strong and independent we are, which is awesome because ultimately you only have yourself to hold responsible if you do not have the life you want, but at the same time we all also experience ups and downs where it is important for those who know us can help pick us up and remind us that we can do this and anything is possible! I work out on my own 3-4 days a week and workout with a partner 2-3 days a week and I enjoy both times because sometimes I don’t even realize that I am being lazy in my own workouts or in my business until my workout partner or business coach shows up and give me the “What are you doing!? Come on, quit wasting time lets get this done! You can do more!”.


So here’s a few tips to help you tell if you have gotten a little comfortable in your workouts

4 Minute Fat Loss!

While I was in Vegas this past week, I had the pleasure of meeting fitness experts from all over the world (literally). Some were from Norway, the UK, and some were here in the states. I was amazed at how much knowledge and expertise there was in one room and have never learned so much about fitness in my life…and I’m a trainer!

One of the guys I met is named Mike Whitefield…you may have heard of him in another one of my emails or seen him on the internet, but basically he used to be 105lbs heavier then he is now and got tired of feeling tired pretty much! Through his research and experimenting with his own physique he found a way that he dropped the 105lbs and kept it off without using cardio equipment at all! So I was informed that what he does is just Finishes his workouts with 4 minutes of cardio. What?! 4 minutes?! Yea, I wasn’t buying it either because on my low days I do AT LEAST 20 minutes!

After trying out these workout finishers though...I fully believe it!

Workout Finishers

How to eat carbs and still have a flat belly!

I LOVE CARBS! We all love carbs and I have never had to give up carbs to get abs or to flatten my stomach so if anyone tells you that you do they are trying to get you on some yo-yo diet or unhealthy eating plan to give you fast results that won't last the second you start putting carbs back in your diet.

There are a lot of different ways to enjoy healthy carbs and still have a flat stomach including pasta! Here are a few tips to help you understand how to enjoy the foods you love while still having a flat stomach!

Eat carbs with a flat belly!

Maybe YOU are the problem...

“There are no limits. There are only plateaus,
and you must not stay there, you must go beyond them.”-Bruce Lee

Me and Craig

I am finishing up my stay here at the Aria in Las Vegas this morning typing away and reviewing everything from yesterday’s Mastermind meeting and I had a some time before checking out so I figured I’d come down here to Starbucks to do some writing, emails aka work (it’s 6am) and low and behold I run into the infamous Mike Whitefield from Workout Finishers who is also sitting here at Starbucks doing the exact same thing! It kind of made me laugh because not too often do you find other people who fly out to Vegas to wake up early to do business, but in this industry you do…and it’s so much fun! I spent yesterday meeting tons of people, learning so many different stories, and then learning from the best of the best Craig Ballantyne and Bedros Keuillian about the fitness industry. (If you don’t know who they are just google any of those names and you’ll get hundreds of hits). One of the main things that every single one of these guys emphasizes is that your business, your idea, your focus needs to be how you can help other people…what can you help them with that they are missing right now? Regardless of your industry, whether it’s fitness, real estate, makeup, interior design, computers, it doesn’t matter….I completely understood all of this from a fitness aspect. I want to help people get the look and body they want so they can feel better about themselves, boost their confidence that will translate into other areas of their life, help them overcome their biggest eating and workout obstacles, and help them achieve their goals in every aspect of life. However, it wasn’t until after leaving the meetings last night that something clicked that it’s not just about that. I think we all genuinely want to help people and make a difference, but sometimes we always think that it is putting ourselves in a service environment….

Maybe You are the problem and YOU NEED TO HELP YOURSELF.....

How to travel, eat clean and still workout!!

I am writing this to you from Las Vegas as I am meeting with some awesome fitness people in a couple hours and I was trying to think of what one of the main struggles people experience in regards to health and fitness and for me…well it’s figuring out how to eat healthy and get in workouts while I’m traveling without my home gym! I spent all day yesterday in airports (literally for about 9 hours between layovers and flying time) and I haven’t been in my gym at Powerhouse downtown since last Friday for any workout sessions! Holy moly that’s not ok because I am a firm believer in exercising a good 5-6 days a week. So what do you do when you can’t go to your gym and you are pretty much limited to quick food and restaurants you aren’t familiar with? Here are some tips that I have figured out on my own and that I am incorporating as I travel here in Vegas!

Here are all the eating and workout tips for traveling!
P.s. if you enjoy this post then join my mailing list so I can keep em' coming straight to ya!!

Serious Shoulder Workout to Burn Fat and Build Strength!

I recently switched up m y lifting routine and am now going with heavier weights, lower reps with more sets. I usually superset a lot of my lifting and stick with a high rep range, but for the next few weeks I’ll be following this format with most of my lifting days. All of the exercises in this video were performed in a 5×5 format meaning I chose a weight that I could perform 5 reps of for 5 sets with 1:00 rest in between sets. When choosing your weight, as always the last 2 reps should be a struggle for you to push out to make sure you are challenging your muscles. The ONLY exercise I did not do the 5×5 format is with the Push Press at the end. I did 6 sets of 3 reps with about 45 seconds rest in between (rest time will vary with each person, you want to rest long enough that you can perform the next set with proper form while still challenging yourself). I demonstrated each exercise and my workout in this video so you guys can try it out on your own! *If you are lifting heavier then normal make sure you have a spot so you do not injure yourself!!

Here is the Workout Video and Description!