* By appointment only

Category: Personal Training

city creek update update

 

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!

http://bit.ly/YMy3zF

Should you weigh yourself regularly or not? Well, if you’re trying to lose weight, it’s a good idea to step on the scale on a regular basis to monitor your progress, keep you accountable, and head off any major weight re-gain. Weigh yourself once a week, every two weeks, some studies even suggest daily–whatever works for you. If you get out of the habit of those weigh-ins, it’s easier to slack off and write off that banana split you had last week…and the chocolate cake you ate three days ago…and the apple pie you had for a snack today. Allowing yourself a cheat day once a week is fine, but if you extend that on throughout the week and into the next and the next, without the benefit of a weigh-in, you could suddenly find you’ve gained back some, all or more than the weight you worked so hard to lose. But it’s important to realize that adopting a healthy lifestyle is more important than the number staring back at you on the scale. Relying too much on the scale could damage your self-esteem and be the equivalent of a wrecking ball headed straight for your motivation. So you may tend to either give up and gain more weight, or obsess about your weight to the point where you’re dangerously thin. Concentrate on eating a healthy diet and exercise most days of the week–and log it. Put it in writing to help keep you going. And, try to have fun with it.  You could have a family weight loss game for, say, 8 weeks.  Give small, fun prizes for the most weight lost each week, and total weight lost at the end of the game.  You could also play a nutrition game involving family members picking fruits and veggies of a certain color or two to try out, then searching cookbooks and online resources to find recipes using those foods.  Have a taste test to see which recipe wins as family favorite.  Make eating healthy, weight loss, and exercise a fun adventure! If you prefer to weigh yourself, here are some tips to keep in mind: 1. Use the same scale at each weigh-in for consistency 2. Weigh yourself in the morning before you eat breakfast since food and liquid can effect your weight 3. You may consider foregoing clothes if you weigh-in at home, and shoes as well, since they can add up to five pounds to the scale As you work out and eat healthier, your body will experience changes.  Muscle doesn’t weigh more than fat, it’s just denser, so it takes up less space.  If you build muscle, you will burn more fat.  With more muscle mass and less fat, your body will look leaner even if you haven’t necessarily  lost weight in the process. If you know that the weight gain is due to unhealthy eating habits, take charge.  Pull yourself back on track by analyzing your food intake and modifying your exercise routine. It’s important to have a healthy relationship with the scale.  Use it as a tool to help you manage your weight, but don’t obsess over it.

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!

 

Fill out my online form.

10258343_660585243994766_466251132969815383_o

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

 

 

Fill out my online form.

logo_home-pad

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.