Blog Archives

Short & Sweet (and Seriously Effective) Shoulder Workout

Even if you don’t have a lot of time, you can give the time you have your very best! If you want a great pump but you are short on time, here is a great shoulder workout that is short and sweet – but potent!

Trainer Notes: NO rest between paired up exercises. Click on the exercise to see video instruction.

5 Give it Your BestSuper Sets:
Shoulder Press with Lateral Raises

Shoulder Press 15lb  + 10 5lb Lateral Raises
Shoulder Press 20lb + 10 5lb Lateral Raises
Shoulder Press 25lb + 10 5lb Lateral Raises
Shoulder Press 20lb + 10 5lb Lateral Raises
Shoulder Press 15lb + 10 5lb Lateral Raises

5 Super Sets
Arnold Presses with Bent-Over Rear Delt

Press 15lb + 12 8lb-10lb Rear Delt Raise
Press 20lb + 12 8lb-10lb Rear Delt Raise
Press 15lb + 12 8lb-10lb Rear Delt Raise
Press 15lb + 12 8lb-10lb Rear Delt Raise

4 Sets of Upright Row 
45lb Bar x 12
(Add weight each set)

If you limit your rest and have a good spotter, this workout should tear your shoulders up (in a good way I mean!) lol
Have a good workout!!

Cellulite: Why We Have It – and How to Get Rid of It

One of my facebook friends, Patti, asked me a great question this week. She asked “Is there any REAL help for cellulite dimples? Bought some smaller shorts today :), but now, there’s that cellulite!!!”

I’ve got good news – I DO have an answer! Here it goes!

celluliteMy answer isn’t a cream, nor is it a complicated surgical procedure. My solution is something that has been around for years – diet and exercise. Surprised?

You see, I don’t believe the issue is always the lumpy fat we call cellulite. I think the problem due to the amount of body fat we gain, as well as the muscle we lose. The unfortunate combination can leave skin loose and lumpy. Cellulite can also be a problem after losing weight because the weight loss leaves our skin loose, and many times people lose muscle if they aren’t working out or getting enough protein.

“What causes cellulite?”

celluliteLet’s look at the facts. Women, who do not exercise, lose an average of 5 pounds of muscle per decade before menopause and up to a pound a year thereafter. Since cellulite is more common for women, this causes a couple of problems.

Each pound of lean muscle lost decreases your metabolism, making it easier to gain weight. If you already have a problem with cellulite, the slowing metabolism will only make matters worse. Weight gain causes the cellulite to be more pronounced as the fat cells grow.

If that wasn’t bad enough, the firm muscle that once supported the skin and fat is now shrinking. Lumpy fat cells are growing, and smooth firm muscle is withering away. Have I scared you into working out yet? I’ll try harder! 🙂

Although diet and exercise may not get rid of all the cellulite in the world, it can make a HUGE difference. A low-calorie diet can reduce and manage overall body fat, affecting the size and visibility of cellulite. Exercise can preserve and increase lean muscle mass, which can prevent, and even reverse, a lot of the problems.

“I gain muscle too easily so I don’t like to lift heavy weights because it just makes me bigger than I already am”.

strong legsBuilding lean muscle not only increases your metabolism to help fight weight gain, but it builds firm shapely muscle to support our aging skin. The problem is, many women who already feel like they are already too thick, are scared to lift heavy in fear of appearing bigger. This fear often keeps them away from the very thing they need most – weights.

Resistance exercise is not what makes people look thick, DIET is what makes people look thick. If you want to trim down your thighs or waistline, you have to reduce calories. If you don’t, you will just be a more fit version of the thick you. Unfortunately, many women start lifting weights, which builds much needed muscle, but they keep the same amount of body fat (because they aren’t paying close enough attention to their diet), so they do feel bigger. The key to success is to reduce body fat and build muscle. Then, you will be one happy camper with less noticeable cellulite – and you’l be stronger, fitter and healthier.

Butt implantsHere is a perfect example of how adding muscle mass can drastically improve cellulite. I googled butt augmentation to find a before and after photo of someone who just added “muscle” (pictured left). As you can see, just by increasing the simulation of muscle mass greatly improved the appearance of her body fat. Of course she didn’t have to go under the knife to get that result, but it’s a great illustration of the point I’m trying to get across to you today. (…and if that doesn’t make you want to do squats, I don’t know what will!)

tone legsSome may argue my theory, but I have seen too many transformations as a result of diet and exercise that are undeniable proof that it works. Although diet and exercise may not always get rid of the problem completely, I bet it works ten times better than any cellulite cream on the market!

GET TO WORK!

Here is a great lower body conditioning workout that not only will help burn fat, but will tone muscle. Powerful plyometric exercises are another great way to build muscle mass – plus it burns a LOAD of calories to help with reducing body fat. Give this workout a try and you’ll realize why we call it Dead Legs!

DEAD LEGS:
Mission: 
3 rounds for time

20 Jailhouse Squats (prisoner squats)
20 Mary Catherines (plyo switch lunge)
20 X Squats (Squat wide, jump feet together and then back out wide, making an X)
20 Crisscross Squats (180 Jumps)
20 Bridges (butt lifts – with hands and feet on floor, lifting butt to up toward the ceiling)
1-Minute Wall sits 

%d bloggers like this: