Hi Everyone! I would like you to meet Mirka! (yes, the cutie on the right).. Mirka is a true success story. When she started working out with me, she was 30 lbs overweight, and although that isn’t all that much weight to lose, when you have a small frame like hers, it’s alot of work! She did it in a 5 month time frame. Over the last year, Mirka has found true inner strength. Her confidence level has increased, her mindset has changed and her outlook on life is one of exuberance and happiness. I wanted to share her workout with you today to inspire other young women to expand their belief that we can all do it. Although the work is hard, the results can be life changing.
Workout Schedules can be confusing. Do this, do that.. when? how? how often?
It all comes down to your particular goal!
Weight loss
In a weight loss environment, it’s important to do something every day! burning calories is the one thing you have to keep doing, on top of a strong nutritional foundation. Here’s an example of how this should look like
Monday: weight training – all body
Tuesday: cardio – 45 minutes
Wednesday: weight training – all body
Thursday: cardio – 45 minutes
Friday: weigth training – all body
Saturday: cardio – 45 minutes
Sunday: play time!
The key to weight loss training is training the body as a whole. Isolation moves will definitely get you stronger, but not necessarity in a look that you aiming for. Remember that before you get those striations (lines), you have to deplete the body. And that means movement and nutrition!
Sculpting
This is when we are training to get those “lines”… nutrtiion here is key as well.. here’s how I do it
Monday: Weight training – push muscles, legs and core
Tuesday – yoga followed by cardio
Wednesday – weight training – pull muscles, legs and core
Thursday – yoga followed by cardio
Friday – weight training – all body combos
Saturday – yoga followed by cardio
Sunday – play time!
Weight training in this environment becomes more in isolation, heavier weight load and high rep count.
If you don’t know your routine before you start your workout, chances are you will spend too much thinking and not enough time doing. Always have a workout plan BEFORE you start, then place your equipment around you so there is easy access… Always speak with a trainer if you are not sure what or how to get things done. Maximize your time by knowing what you’re doing.
How do you train to reach your goals? share your plan with me, i love learning how others do it!
A few years ago, i headed a satellite gym inside of a sports facility. The tone of this satellite gym is high energy, all body, bootcamp sort of format. Lots of fun! Every week, as new members came in, my classes became crowded yet i was not allowed to “limit” the amount of participants in the class. The result was that I sometimes “missed” seeing that one client really struggle. And yes, some did get injured, it was that type of class. (more…)
It’s funny the myths that are out there! I overhear people give their friends advice on how to loose body fat, on how to eat properly, on how to get fit.. most of it is WRONG!!!! Let’s take a look
Myth 1 – You only have to do cardio 20 mts before breakfast every day to loose body fat – FALSE
The truth is that cardio workout before breakfast is a strong tactic to burn body fat if and only if it’s done for a minimum of 45 minutes then is fueled with a protein rich meal. Your body uses it’s stored energy for the first 20 minutes then will go to the body fat as a secondary source of energy, go longer to see the benefits
I hear women speak on how they prefer to do cardio workouts instead of weight training. How they feel they get better workout, how they burn more fat… yet, they also speak of the scale not moving fast enough or not moving at all… they are frustrated with the lack of results…
the answer is the weight room!!
Here’s how it works… building muscles takes more energy than cardio work (unless you train like freak and do marathons!) – and then, a strong and lean muscle mass needs to fuel constantly. It will go directly to bodyfat for fuel as this is the fastest and easiest fuel to attain. It doesn’t stop there!  a strong muscle mass burns calories 24/7 to stay healthy, to repair and rebuild.
It’s funny the myths that are out there! I overhear people give their friends advice on how to loose body fat, on how to eat properly, on how to get fit.. most of it is WRONG!!!! Let’s take a look
Myth 1 – You only have to do cardio 20 mts before breakfast every day to loose body fat – FALSE
The truth is that cardio workout before breakfast is a strong tactic to burn body fat if and only if it’s done for a minimum of 45 minutes then is fueled with a protein rich meal. Your body uses it’s stored energy for the first 20 minutes then will go to the body fat as a secondary source of energy, go longer to see the benefits
Hi Everyone! I would like you to meet Mirka! (yes, the cutie on the right).. Mirka is a true success story. When she started working out with me, she was 30 lbs overweight, and although that isn’t all that much weight to lose, when you have a small frame like hers, it’s alot of work! She did it in a 5 month time frame. Over the last year, Mirka has found true inner strength. Her confidence level has increased, her mindset has changed and her outlook on life is one of exuberance and happiness. I wanted to share her workout with you today to inspire other young women to expand their belief that we can all do it. Although the work is hard, the results can be life changing.
