100 Push-up Challenge. Are you in?

100 Push-up Challenge.

I Think that push-ups are one of the most overlooked exercises. It works out a lot of the body. They work on upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging the abdominal muscles.

With pus-ups being so great. I thought I would do a 100 push-ups a day for 30 days. I think I will keep this simple. The rules are, you must do them all with proper form. Not all of the push-ups need to be done at once. Fell free to split them up over the day. This will also boost your metabolism throughout the day.

I will keep you posted on my results. I will be using the perfect push-up to do all my push_ups. I will leave a link at the bottom. I want to get the most out of this challenge. Let's have fun and get in great shape together.

Detox lemon and mint water.

Lemon and mint water is a healthy and invigorating alternative for those who struggle to drink enough water because they do not care for the taste. Even if you enjoy the taste of water, infusing it with this combo not only hydrates but also offers detoxing benefits.

Lemon water enhances immunity and boosts energy and mood. Mint leaves improve digestive health and help oral hygiene. When added to water, mint provides a touch of sweetness without the sugar. Both lemon and mint are excellent sources of vitamin C.

This refreshing and hydrating drink is perfect to enjoy first thing in the morning!

You should be moving more!

Having Trouble Hitting You Fitness Goals?

Does this sound familiar. I go to the gym or boot camp classes 2 to 3 times a week and I still don't get the results I want. I work out really hard and still nothing. I am so frustrated I just want to give up.

I am hear to help. I get clients that say things like this all the time. When we started to look at what is going on, it always come down to one thing Consistency! When you only workout 2 to 3 times a week you will not get the results you want. 

Let me explain. There are 168 hours in a week. Most people only workout for an hour per workout. That is only 3 hours a week you are working out. That leaves 165 hours that you are doing other thing. Some are important things like sleeping, eating, working and bathing. I am sure that I am forgetting some things.

Lets break it down a little. Let start with working out 3 hours a week leaves you with 165 hours. Sleeping 8 hours a night leaves you with 157 hours. Working lets do 10 hours a day for 5 days a week. giving 2 hours hear for travel and a little overtime. That leaves you at 107 hours a week. Lets say eating 4 hours a day that is 28 hours a week. Leaves you 79  hours a week. 

If you just changed you workout to one hour a day. That is an increase of 2 time what you are currently doing. I am not saying that you work out need to be in a gym everyday. I like to go hiking,  swimming, walking or you could try some classes. My point is you should be moving more.

What You Need to Know to Lose Belly Fat.

So you want to get rid of some belly fat.

And you can’t help but be on the lookout for that magical exercise that will give you flat abs once-and-for-all.

I’m sorry to burst your bubble of hope…

But all the ab crunches in the world won’t make a dent in your belly bulge, as long as you continue with your unhealthy lifestyle.

This isn’t a cutting edge discovery. In fact, by now it’s common knowledge that spot reduction is a myth.

 And yet, time after time, I’m asked to reveal the exercise, or exercise machine, that gets rid of stomach fat.

There is no such magical exercise.

The magic is found in altering your diet and exercise routine to promote fat loss from your overall body, including—but not limited to—your midsection.

Here’s how to really get rid of that belly fat:

 Flat Belly Tip #1: Cut Out Processed Foods

 You know how Disneyland has the FastPass tickets that allow you to cut to the front of the ride lines?

Consider processed foods as a FastPass ticket to belly fat.

I wouldn't be surprised if future studies show that the over-processing, chemical additives and high fructose corn syrup that are pumped into processed food specifically adds fat around your belly.

If you want to lose pounds then stay away from sugars, sodas, chemically altered fats, processed, packaged, fried and preserved foods. 

 Flat Belly Tip #2:  Eat Fresh, Whole Foods

Once you’ve cut the garbage out of your diet, fill in the void with fresh foods such as:

Green veggies
Whole fruit
Lean, high quality meat
Colorful veggies
Whole grains, in moderation

While these foods may seem boring at first, stick with it long enough and you’ll grow to love the unadulterated flavor of real food.

Eating a diet filled with the foods listed above will give your body all the nutrients it needs to shed pounds and lean out.

Flat Belly Tip #3: A Consistent, Challenging Exercise Program

The absolute best way to fight the battle of the belly bulge is with a consistent, challenging exercise program.

•  Consistent: You should exercise 3-5 times each week. 
• Challenging: If you want to see results then keep your body guessing with new exercises and varied intensity. 

My exercise programs are specifically crafted to get you into the best shape of your life.


 I’d love to hear from you. Call or email today to get started!

Why You’re Gaining Weight!

Why You’re Gaining Weight (and how to stop it)

Tired of gaining weight? Of course you are – none of us enjoy it when the number on our scale begins to climb. So why are you gaining that extra weight now?

That is a valid and frustrating question. And the answer is often found in recent changes in your life.

According to Edward Abramson, Ph.D. the author of Emotional Eating, “Any change in your life circumstances can produce changes in eating and exercise, which leads to weight gain.”

Let’s dive into the major changes in your life that have caused that annoying weight gain…

Life’s Fat Traps: We all gain weight for different reasons. You often hear about one-size-fits-all weight loss solutions that take little or no consideration of how the extra weight piled up in the first place. To experience true weight loss it is important to understand why you gained it in the first place.

Think back to the time in your life when your weight was just right. Were you in your teens? Your twenties? Or maybe your thirties? Picture yourself as you were at your ideal weight. Now when did things change? Was it a gradual addition of pounds that accumulated over a span of multiple years? Or did you gain it all at once?

Check out the following weight gain triggers and determine which one is responsible for your plight.

College: The college years are some of the easiest for gaining weight. In fact, a recent study by Cornell University found that on average, college freshman gain about 0.5 pounds a week - almost 11 times more than the average weight gain among 17-and 18-year olds and almost 20 times more than the average weight gain among American adults.

Marriage: There’s nothing like holy matrimony to encourage a barrage of calories to overtake your diet. Late night comfort snacks are always more enjoyable when you have someone to share them with—and who better than the person who pledged to stick by your side through sickness and health?

Pregnancy: Talk about a great time to gain weight! And we’re not just talking about women here—most men admit that they gained ‘sympathy’ pounds right along with their wife. Hormonal changes along with strong encouragement from everyone you know to indulge in anything their heart desires leave most pregnant women with a feeling of entitlement when it comes to food.

Career: Though you may not realize it, your career choice plays a major hand in your weight. Those who go from an active lifestyle to spending 8 hours a day behind a desk and another 2 hours commuting almost universally gain weight. Conversely, people who spend their 8 hours in constant motion find weight loss a natural byproduct of the job.

New Habits: Close your eyes and go back to the fat trap that triggered your weight gain. What changed in your lifestyle? To help sort things out, I’ve broken things down into two specific behavioral categories.

Eating Habits: Did your eating pattern change at this time in your life? If your weight gain occurred in college then maybe you went from eating 3 square meals to an all-you-can-eat buffet style cafeteria. Or if marriage was your weight gain trigger, then maybe you went from eating small meals to fattening comfort food. Pregnancy brings on the perfect environment for a change in eating habits. You go from eating normally, to eating ‘for two’, to munching on your baby’s snacks right along with him! Your job can also dictate your eating schedule. Long hours and early meetings may cause you to grab a donut or chips from the vending machine.

Activity Level: The second category that leads to weight gain is your activity level. Simply put, what kind of exercise were you doing before your life changing event and how does it compare to your current exercise regime? Chances are good that you were doing more exercise before your weight gain began—which means that you are doing less exercise today! Go ahead, think back to the exercises or physical activities that you used to do and compare them to your schedule today.

Your Transformation: You’ve figured out which fat trap in your life led to weight gain, and then narrowed down the exact behaviors that changed as a result, so this naturally leads us to a solution.

It’s time to make a change.

Call or email today to get started on a fitness program that will make you immune to all of life’s fat traps.

Once you start working with me, those numbers on your scale will quickly change direction. Let’s do this!