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Category: Fitness

 

Leg Workout Tips

How to have the legs you have always wanted

You may be wondering how to get the legs that you want so you can be less self conscious about them in your shorts or pants. In this video we will show you the specific exercises you can do to tighten and tone up your legs.

The key with training your legs is to make sure you are flexing your leg muscles on every rep and making sure that you are choosing the heaviest weight that you can do with good form so you are shocking your body to change.

Don’t be afraid to bulk up when you are lifting heavy because unless you are eating more calories than you are burning the heavy weights will actually help you build lean and toned muscle tissue.

Push yourself on the exercises and if you need help… schedule your free fitness assessment by clicking the button below!

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Female with perfect abdomen muscles

Melt the Fat Off Your Stomach

So you can feel sexy and confident again

You may be ready to make a serious change in your life. It is time that you finally start getting the results you want by taking control once and for all. Hopefully, you remember the days when it was easy to fit in your clothes and you felt confident and sexy.

You did not feel self conscious or think that you looked fat and out of shape in your clothes. Instead, your self talk was positive and you were more focused on the other things going on in your life as opposed to your insecure inner self talk.

You know, the self talk that is telling you that you are not in shape enough, fit enough, or sexy enough. I am sure you get annoyed and frustrated by having to not only be the perfect wife, mother,employee and fulfill all other responsibilities that you have in your life but also to have the pressure of looking perfect as well.

Utah can have high standards and your competitive spirit can get the best of you if you don’t control it. With all of the pressure to look better than ever even after having kids, running a family, while being attentive to your husband’s needs here are some tips to melt the fat off of your stomach so you can go back to being happy, healthy, and confident again.

  • focus on quality of reps instead of quantity
  • exercise all parts of your abs not just the center
  • mix and match exercises between weighted abs, cable, and medicine balls
  • rest less in between your sets to increase intensity
  • eat the right fat burning foods

If you want to take advantage of the workout plans that have been heroes to many women and changed their lives forever then fill out the form below to schedule your life changing session today!

 

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Photo courtesy of Pixabay.com

It’s easy to get all excited about fitness when you’re just beginning, but what happens down the road when/if you start hitting plateaus, seeing less progress, and the “newness” of working out wears off?  That’s when you dig deep to find some motivation.  Here are so tips on how to stay motivated to exercise.

Change up your workout program:  Every 4 to 6 weeks or whenever your program gets stale or too easy, change it up.  Swap out exercises you don’t particularly like or you’re tired of and replace them with fresh, new ones.

Change up your workout music:  If the same songs keep coming up on your Ipod you might get bored.  After the first 10 to 20 listens, your favorite playlist can get old.  Every now and then, refresh your workout playlist with new songs that energize you. 

Distance yourself from negative people:  Leave the negative Nellie’s behind and surround yourself with people who are upbeat and supportive of your fitness journey.  This doesn’t mean you have to ditch your long-time friends or your family just because they aren’t jumping on the fitness band wagon with you.  It just means you may want to distance yourself from those people and spend more time with the supportive ones.  As with any life change–from smoking cessation to giving up alcohol–you need to separate yourself from those buddies with the old habit you want to break, especially if they aren’t supportive of your new lifestyle.

Make friends at the gym:  Gym friendships can be great for motivating you to hit the gym, because you don’t want to let them down by not showing up, or simply because having a gym buddy can make working out more fun.  But those friendships can also help others.  There are charity events, such as 5K’s and bike rides, happening throughout the year.  Get together with your gym buddies, train, challenge each other, form teams, get out in the fresh air, help a great cause, and have fun!  Don’t feel like competing?  That’s okay.  Team up to volunteer at the event instead.  Pick a task requiring a lot of movement, standing, and so on to help you burn more calories while providing a service.  Keep your eyes and ears open for events in your area.
Keep a fitness journal:  Have sections in your journal for weights/measures, food intake, exercise, positive affirmations, comments, and so on.  Make it personal.  Record compliments you get from loved ones and strangers alike, your weight, healthy foods to try, new exercises you’d like to introduce into your program, and so on.  Look back now and then to see how far you’ve progressed and where you need to improve.
Create a vision board:  A vision board helps you organize your goals–what you want out of your fitness program, life in general, or any number of aspects of your life–made with poster board and magazine cutouts, PowerPoint, or Pinterest, to name a few.  Do it however you want. Let’s take fitness, for example.  You could have a Pinterest board for your goals and how to get there, another with fitness tips, another for your favorite exercise demos, another board for clothes you’d like to get when you lose weight, and another for positive affirmations.  Keep checking your board (s) and reorganize as needed.
Set SMART goals:  Make sure your goals come from way down deep inside and are:
  • Specific:  Decide why you want to lose weight and how you’ll get there. “I will lose 20 lbs. by November 15.”
  • Measurable:  This goal above is measurable.  You’ll weigh yourself regularly and be able to see if you’ve lost 20 lbs. by November 15 or not.
  • Attainable:  Take into consideration your fitness level, health issues, work, family, community involvement, and so on.  What can you physically do and where can you fit it into your schedule?  It’s fine to squeeze in 10 minutes of exercises 3 times a day to get the recommended 30 minutes.  You don’t have to be a superman or woman, shoving aside everything else in your life to exercise for hours on end.  Another example is, if you want to run a marathon but have never done it before, you need to realize that you won’t be ready in 2 months.  Work up to it.   Do what you can and stick with it. 
  • Relevant:  Set a goal that is important to you, not one that you think you should set because your friend said it would be a good idea.  Setting a goal to exercise and lose weight because you want to lower your blood pressure is good, while exercising because your mother told you to is not.  Again, it has to come from a place deep inside you or you will have a harder time sticking with it.
  • Time-sensitive:  Set a start date and stick to it.  “I will start today toward losing 20 lbs. by November 15,” has a starting and ending point to determine whether or not the goal is met.  On November 15  you’ll either be down 20 lbs. or not, but it’s something to work toward, with a sense of urgency attached to it.

Offer yourself healthy rewards:  Give yourself a weekend away, a spa day, a new gym bag–anything non-food related and within your budget–as a reward for mini goals reached. 

Visualize goals being met:  Fantasize about stepping on the scale and seeing that you’ve lost those 20 lbs.  How does it feel?  How do you react?  How do others react?  Imagine yourself buying smaller clothes.  For the first time in years you can fit into your favorite pair of jeans.  Imagine enjoying a stroll through a Farmer’s Market, picking up great new fruits and veggies to try.  Imagine walking with a lighter step.  Drink it in and make it happen for real.

Don’t compare yourself to others at the gym:  Everyone is different with different goals, body types, health issues and so on.  Concentrate on your program, your goals, and your needs, not someone else’s.  So you don’t look like the co-ed with 2% body fat ripping up the treadmill.  That’s okay.  Go at your own speed and do what’s right for you. 

Believe in yourself:  You can do it.  It took you a long time to gain the weight you want to shed.  Give yourself time to lose it.  Be good to yourself.  Be understanding.  If you have a bad day, so be it.  Get back on track the next day.  Weight loss will happen if you believe in yourself and your ability to develop a healthy lifestyle.   

Take it one day at a time:  This may be frustrating, but weight loss takes time and patience.  A good weight loss rate is 1-2 lbs. per week.  Forget the miracle drugs and starvation diets.  Do your body a favor and lose weight by eating healthfully and mindfully, getting at least 30 minutes of exercise daily, getting proper sleep, reducing stress, and ditching bad habits (excessive alcoholic consumption, tobacco use).  

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Build a Bigger Chest and Arms

You may be wondering how to build up your chest and arms up more. Maybe when you look in the mirror you are noticing that your chest is not as full and defined as you would like it. Or when you are wearing your tank, you wish that your arms had a little bit more size to them. Wouldn’t it be nice if you could fill out your shirt and have all of your friends notice just how much size you have put on in the right places.

We hear a lot of men say that they would love to put on more muscle on their body and that they are not looking to be bulky like those bodybuilding magazine guys… but let’s face it most guys would like to have a little more muscle on their body and feel more alpha. Think about the confidence that you would feel by adding those extra few inches on your arms and chest.

There are numerous studies that show that men who are more confident have better relationships, advance more in their careers, and overall have a better quality of life. Think about how you felt when you were in your early to late teens. The energy, confidence, and power that was there was something that I am sure you would love to feel again. So if you are looking to increase the size of your chest and arms there are a few things that you are going to want to do.

  1. increase the intensity in your chest and arm workouts
  2. train your chest and arms more often during the week
  3. choose exercises that hit different angles
  4. switch up your arm routine every few weeks
  5. have a muscle/mind connection with your lift

For your FREE CHEST AND ARM Workout Audit fill out the form below

 

 

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Schedule Your FREE Fitness Assessment by emailing [email protected]

By: Tamara Watt

 

 


Chocolate Cherry Protein Shake

Add The Following

 

ü 1 1/2 cups (unsweetened) almond milk

ü 2 scoops of Chocolate “Max Lean Protein” (this is great for a thick shake)

ü 1/2 cup (4oz) frozen unsweetened black cherries

ü 1 Tbsp. of 100% Pure Unsweetened Cocoa Powder

Add 3-5 ice cubes for extra thickness

 

Blend until creamy smooth (1 Minute in your high speed blender or bullet). Enjoy!

 

AND

 

 

Chocoholics Delight

**Perfect Post Workout Recover**

 

Add the Following

2 scoops of Chocolate “Max High Five”

1 1/2 cups of Cold Water or C.C. Milk (Carb Control)

1/2 cup of raspberries (frozen Unsweetened)

1/4frozen banana

1 tbsp. 100% Pure Unsweetened Cocoa Powder

1 Tbsp. of Natural Peanut Butter or Almond Butter

Add 4-5 ice cubes for extra thickness

Blend well for 1 Minute, to create a creamy thick texture!

Enjoy!

By: Tamara Watt

 

 Made with oat flour & Stevia, Simple & delicious!!!

Preparation Instructions:

Preheat oven to 350F°.

Combine all ingredients in a bowl.

Drop by rounded tablespoons onto ungreased cookie sheet. Press down slightly with fork to create lines.

Bake for 8-10 minutes.

Ingredients

  • ¾ cups Natural Peanut Butter (crunchy OR creamy
  • ¼ cups Oat Flour (Red Mill Brand)
  • ½ cups Stevia In The Raw
  • 1 whole Egg Beaten
  • 1 teaspoon Baking Soda

By: Greg Marshall

Excerpt from his book: Body Fit

When working with proteins, you should always have Incomplete Proteins in your diet. “Incomplete Proteins are proteins from plants and legumes such as beans, rice, tofu, and certain vegetables.

These provide lower amounts of proteins per gram and should be combined together in order to provide a meal higher in protein, such as rice and beans.

Incomplete proteins are also higher in carbohydrate content than complete proteins. Vegetarian and vegan diets typically consist of these proteins.”

By: Tamara Watt

1 scoop Max Lean pro (vanilla)
1/3 cup old fashioned oats
½ cup Better’n Peanut Butter (found in the organic section of Kroger’s)

Microwave peanut butter for about 30 seconds to soften. Mix in the Lean Pro. You can microwave the PB/Lean Pro mix a little more (about 15 seconds) to reach a smooth consistency. Do not over microwave. Do not cook the oats. Fold in the oats and drop tablespoons full onto wax paper. Refrigerate for approximately a half hour. You can adjust recipe depending on how many cookies you want. This recipe will make approximately 6 cookies.

By: Tamara Watt

Directions: Description: High Protein, Italian inspired baked cheese omelette.
Ingredients:
• 5 egg whites
• 1/2 cup evaporated skim milk
• 1/2 cup low fat cottage cheese
• 1 cup spinach
• 1/2 cup grated Parmesan cheese
• 1/8 teaspoon pepper
• 1 tablespoon Italian parsley (optional)
Instructions:
Preheat oven to 350 degrees. Coat a 9-inch cake pan with olive oil cooking spray. Place all the ingredients in a food processor or blender. Mix till smooth. Pour into the prepared pan and bake for 30 to 35 minutes or until mixture is set. Sprinkle with parsley. Serve warm.