Workouts March 3-9

Monday-March 3

Cardio/ resistance training: 1 hour bootcamp 

Weights:

• Superset A: 
• Dumbbell Incline rows (30 degree)
• Dumbbell Flat chest press
• Dumbbell pull overs 
• Lateral Shoulder raises
•  Superset B: 
• Air Squats 
• Squat Thrust
• Burpees 
• Squat jumps 
• Superset C: 
• Cable Seated row
• Physio-ball Chest Fly
• Pull ups 
• Over head barbell press 

Tuesday- March 4

Cardio- Elliptical Intervals 30 mins

Abs:

• Physio-ball crunches 
• Physio-ball passes 
• Dumbbell wood choopers 
• Hanging leg raises 
• Reverse crunches 
• Cork screws

Wednesday- March 5

Cardio- Stairs 15 rounds changing directions every time

Weights:

• Superset: 
• Squats barbell 
• Step ups dumbbell 
• Dead lifts Barbell 
• Side Lunges Dumbbell 
• Superset: 
• Bicep curls 
• Bicycles 
• Dips 
• Low Plank
• Superset: 
• Leg curls 
• Leg extension
• Stability ball single leg curls 
• Donkey Kicks 

Thursday: March 6

Cardio: Elliptical Speed Intervals and Direction Change Intervals 30 Minutes

Abs: 

• Butterfly Kicks 
• Grasshoppers 
• Low Plank 
• Laying cross over kicks
• Extended arm crunch
• Figure 8 

Friday: March 7 

Weights:

• Superset A: 
• Dumbbell Incline rows (30 degree)
• Dumbbell Flat chest press
• Dumbbell pull overs 
• Lateral Shoulder raises
•  Superset B: 
• Air Squats 
• Squat Thrust
• Burpees 
• Squat jumps 
• Superset C: 
• Cable Seated row
• Physio-ball Chest Fly
• Pull ups 
• Over head barbell press 

Saturday: March 8

• Cardio/resistance training: SF Infinity bootcamp

Sunday: March 9

REST DAY! 

Five Must-do Exercises, don't put all that hard work in for nothing!

Hi all, 

I hope that you are all doing well and sticking to those fitness goals you have set in place for yourself. I myself am on a fitness mission, I have 37 days! I'm headed to my favorite place in the world Coachella music festival! Every Friday I will be posting my workout from that week, so stay tuned for that! 

 I have talked before about how important it is to lift weights! Below are 5 exercises you don't want to miss and I'll tell you why! Let's take a look! 

Deadlifts

Deadlifts are a full body exercise, it stimulates just about every muscle in the body. Deadlifts hit the legs, back, traps, abs, obliques, etc. Deadlifts are a must for building a fully developed body.

Squats

Squats are perhaps the most effective exercise you can do for overall leg development. Free-weight barbell squats are a compound exercise that hits the entire upper leg, quadriceps, hamstrings, and glutes. These are a must for sexy, toned legs.

Lunges

Lunges are great for targeting the glutes, hamstrings, and quadriceps. Lunges will help tighten up your legs and butt and give you the curves you want.

Pull-Ups

Pull-ups work the muscles of the back, biceps, and forearms. Most gyms have an assisted pull-up machine, so if you cannot do pull-ups with your bodyweight, this machine will allow you to do pull-ups with less than your bodyweight.

Dips

Dips work the muscles of the chest, shoulders, and triceps. Dips are a great exercise for overall upper body development, especially the shoulders and triceps.
Most gyms have an assisted dip machine, so if you cannot do dips with your bodyweight, this machine will allow you to do dips with less than your bodyweight.

These are all awesome exercises that you need to incorporate in your workout. These exercises allow you to hit multiple muscle groups at one time. Meaning that they will also help you build muscle in less time with less effort, while turning you into a fat burning machine!

I hope you enjoyed and it was helpful! If you weren't including these in your workout make sure you add them. Also, make sure you log your weights, you don't want to stay at the same weight weeks on end, you aren't doing yourself any good. Your weight needs to be challenging, a good rule of thumb is your last 3 reps should be difficult. Now go get your lift on! :)

Pistols...Out!
Xo

Heartbreakers Workout, Yummy Entree, and Gluten free dessert

Hi all,

Hope everyone is doing well and rocking at those goals you set in January! If you fell off track that's ok, you can always start over, just don't give up! Life is about ups and downs, good and bad. You can do it, just take it one moment at a time!

Alright getting into it, with Valentine's day tomorrow I thought I would give you a kick butt workout to get you sweaty and get those heads turning. Also, at the end is a meal that you can cook for yourself, your partner, or you and your friends! Dessert included ... duh!!! :)

This can be an at home or outdoor workout! No equipment needed. There are different levels however, depending on how hard you want to go.

Let's GO!!!!

Equipment:

• Matt
• Timer- time yourself and try to beat that time every round

Level 1- 3 rounds   Level 2- 5 rounds   Level 3- 7 rounds 

Air Squats: 30

High Knees: 40 total 

• Keep your chest up 
• Drive your knees to your chest or as high as you can 
• Don't stop moving!! :) 

Bicycles: 50 total 

Push-ups: 20

• Use variations: 
• Incline 
• Modified
• Full
• Decline 

Pull-ins: 25 

Squat Thrust: 20

REPEAT! :) 

Now that you have worked up and appetite try this yummy eat!!! It's one of my favorites! 

Tenderloin Steak with red onion marmalade 

Ingredients: 

• Cooking spray 
• 1 large red onion, sliced and separated into rings (about 2 cups)
• 2 tablespoons red wine vinegar 
• 2 tablespoons honey 
• 1/2 teaspoon salt, divided
• 1 teaspoon dried thyme
• 1/4 teaspoon freshly ground black pepper
• 4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick) 
• 
  
• Preparation 
• 1. Preheat broiler.
• 2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion to pan. Cover and cook 3 minutes. Add vinegar, honey, and 1/4 teaspoon salt to pan. Reduce heat, and simmer, uncovered, 8 minutes or until slightly thick, stirring occasionally.
• 3. Sprinkle remaining 1/4 teaspoon salt, thyme, and pepper evenly over beef. Place beef on a broiler pan coated with cooking spray; broil 4 minutes on each side or until desired degree of doneness. Serve with onion mixture

This recipe was found at: Cooking Light 

• if you want to find more clean eats! :) 

Alright ya'll it is my favorite time!!! DESSERT time!!! This is what I wait for when celebrating any special occasion! You have to live a little and treat yourself. Plus it's a clean eat item!! Don't forget though everything in moderation! 

Clean Apple pie with gluten free crust!! Yummy!! 

Ready in 1 hour 15 minutes • Makes 8 servings Gluten-Free Pie Crust

Ingredients

Crust

• 2 cups almond flour (try: Bob’s Red Mill brand)
• 1/2 tsp unrefined sea salt 2 tbsp coconut oil
• 1 whole egg Zest of 1 lemon

Apple Pie Filling

• 3 lb tart, crisp baking apples
• 3 tbsp almond flour
• 3 tbsp lemon juice
• 2 tsp cinnamon
• 1 tsp vanilla extract
• 1/2 tsp each ground cloves, nutmeg, allspice
• 2 tbsp light, unsalted butter, chilled and cubed
• 1/2 cup honey

Instructions

1. Preheat oven to 350 F. Place almond flour and sea salt into a food processor, pulse to combine, then add wet ingredients and zest, and blend until a ball of dough is formed.
2. Press into a 9″ pie plate, cover with a damp cloth, and set aside.
3. Fill a large bowl with cold water and add 2 tablespoons of lemon juice.
4. Peel, core and slice apples one at a time, and drop them into the lemon water to keep them from turning brown.
5. Once apples are soaking, drain water from the bowl and pat apples dry with a clean cloth.
6. Add remaining ingredients to apples, including remaining tablespoon of lemon juice, and toss well to combine.
7. Pour mixture into pie crust and bake 45 to 55 minutes, until the crust is golden and the mixture is bubbling on top.
8. Remove and let cool for 1 hour before serving.

This recipe found at: Oxygenmag.com 

• in case you are looking for more clean dessert ideas! 

Alright guys there you go! I hope that you get sweaty, and hungry and you enjoy!! Have a Happy Valentine's day!! Much love!!

Pistols...Out! 

Xo 

10 Fitness Myths

Hi all, 

I hope everyone is doing well! I know that sometimes it is not easy to workout or it doesn't feel like you are on the right track. Here are 10 myths that may help you out! 

Myth #1 – You need to join a gym to get fit. Not everyone is a gym person, and that’s perfectly ok. Read this Lifehacker article to learn how to get a full body workout with nothing but your body.

Myth #2 – Yoga is for everyone. Yoga can yield great results, but don’t assume you can do every position. Some bodies just aren't built for yoga's challenging poses.

Myth #3 – You need to drink a ton of water when you exercise. Athletes may actually be more in danger of overhydration than dehydration.

Myth #4 – Running very long distances is good for your heart. Maybe it feels like anyone is up for a marathon these days, but keep in mind that extreme running can actually be bad for your heart .

Myth #5 – You should eat during your workout. Love those GU gels? It doesn’t help for workouts shorter than a couple hours, according to some experts .

Myth #6 – Egg yolks are bad for you. Been missing your fried eggs sunny side up? The fat in egg yolks help to reduce LDL, or the bad cholesterol, and eating eggs won’t affect your cholesterol balance. But cholesterol can actually provide other health benefits too, like brain repair, you just want to monitor your consumption, because they can be bad in excess. Also, you should always check with your doctor before changing your cholesterol intake if you have a medical history or concern.

Myth #7 – If women lift heavy weights, they’ll look too much like men. Not true, since women don’t have the same level of testosterone as men. It is actually extremely difficult and sometime impossible for women to get "bulky" from lifting weights. 

Myth #8 – You can lose weight just by exercising more. Experts say that diet and exercise are both key to losing weight, although good habits in one area can influence behavior in the other. 

Myth #9 – Drinking water can help you lose weight. Evidence for the idea that drinking lots of water flushes toxins from your body that keep you from being lean is slim. Drinking water also doesn’t make you less hungry, but can help you feel fuller before a meal, therefore eating less. 

Myth #10 – Stretching before working out is crucial. Experts are now saying that stretching is more important post-workout than beforehand. However, preforming a dynamic warm-up can help prevent injury. 

Hope you all have a great day and week!! Keep up with those goals and resolutions. Doing some physical activity is better then nothing!! 

Pistols..Out
xo 

How to Successfully Make Your New Years Resolution Stick

Hi all,

Hope everyone enjoyed the holidays and had a great New Year!!! For many people the new year comes with new resolutions and new goals to reach. Unfortunately many of us tend to quit before we've started, or let them slip through our finger with out us really noticing.

Some fun facts about New Years resolutions:

• 45% of Americans Make New Years Resolutions 
• The good news is that a Journal of Clinical Psychology study found that people who make resolutions are 10 times more likely to change their behavior than those who don't.
• The bad news however, is that short-term urges can trump long-term plans. Another Journal of Clinical Psychology study reports that 54 percent give up on their resolutions within six months -- and only 8 percent ultimately succeed by the end of the year

The questions is how can you prevent yourself from being the 54% and kick ass and become the 8%.

• MAKE A PLAN- create specific behaviors, don't just say I'm going to lose 30 pounds this year; make a plan to do so! Get your calendar or planner and mark out the times everyday that you are going to workout. Set alarms and reminders, or even get a jar and every time you don't go to the gym or workout you put $10 in and at the end of the month you donate it to your favorite charity. 
• DO ONE THING AT A TIME- don't take on too much. Choose one resolution and give it all you got. This doesn't mean you can't work on more than one resolution per year, it just means you shouldn't focus on more than one at a time.
• PRACTICE EVERYDAY- daily practice allows people with average talent to achieve extraordinary things. For example, the best marathon runners don't show physiological differences in lung capacity or muscle. The difference lies in how much each runner trains in the weeks leading up to the marathon.

I hope this helps you to stick to your resolutions! You can do whatever you set your mind too, you just have to believe in yourself and don't let anyone or anything get in your way! Excuses don't get you there, will power does (excuses also don't burn calories...lol). Now go and kick some ass!!!

Pistols...Out
Xo

Want to Look Like a Super Model....

Hey guys,

I hope everyone is enjoying the holiday season. With New Years coming up and all the weight loss resolutions. I thought I would share my story with you of what it entails to look like this. (below, that's me on the right).

This is me now.... 

I'm I still fit and in shape, you bet I am. I go to the gym between 3-5 times a week for about an 1:30. I love working out, it makes me feel strong and empowered. I love eating right, it makes my body feel good, my skin clearer, and my hair and nails healthier. Overall it just makes me better. 

Let me tell you about the long journey it has taken me to get to were I am today, and that is HAPPY WITH MY BODY who I am. Since my competition it has taken me about a year and half to get to that point. 

The second picture was taken on my most recent vacation, which reset me and made me think clear again. It brought me back to who I was before my competition, happy and content with who I  am with confidence galore! I love myself and I am a very positive person. However, being as fit as I once was, did some serious damage. 

While in training I had to take pictures and send them to my coach of my front, side, and back to track my progress. Well after it was all over I continued to do this, I was able to see my rapid weight gain from eating like a normal person and not working out like a wilder beast. Here is what I was doing...

Getting to look like a fitness model was exhausting and hard work. No joke I spent 4 hours, 6 days a week, in the gym to get in that shape for 4 months, previous to that it was 2 hours 5-6 days a week for 4 months. In total that is an 8 month process, it doesn't happen over night. Also, mind you some girls did do it in 4 months with a stricter diet then I had. (thank god for head starts, cause my diet wasn't anything fabulous either.)Here is what I did when I was at the gym. 

Speed School Bootcamp: 1 hour 

Snack and talk time with my coach: 2 TBSP of peanut butter, 5 Strawberries, and a protein shake

Weights: 1 hour

Abdominals: 30 minutes 

Stairmaster: 1 hour 

Here is a sample of what my eating looked like EVERYDAY OF THE WEEK, for 8 months. Also, keep in mind my sauces, rubs, dressing, everything was low sodium, non-fat, no sugar, everything was monitored, weighed out, and portioned controlled. 

Breakfast: Protein, veggies, good carb

Snack: Protein, fruit, good fat 

Lunch: Protein, veggies, good carb 

Snack Protein, veggie, good fat 

Snack 2: Protein, veggie

Dinner Protein, veggie

If hungry before bed: almonds 

Trust me I felt great, my confidence was through the roof. The diet was hard I had to pack my dinners when I would want to go out with friends, or eat before. The temptation was intense, also NO DRINKING not even a sip or an occasional glass of wine. This was easy though I was the designated driver for my friends which kept me from the temptation when I was out. 

After my competition was over, where I did place 4th out of 40 in model and 2nd in my division in Bikini. I thought I would stay that way forever. Until the lights went off and I was able to eat like a normal human being again. I blew up like a balloon gaining 30 pounds. This deflated that confidence I had worked so hard to get. I thought for sure I would either stay that way forever or that it would be super easy to get it back..... boy was I wrong. 

Ever since I lost that amazing body I have been striving to get it back, working so hard for that 6-pack, but in a real world situation. The truth is I don't have 4 hours everyday to workout, and for females to have a 6-pack you have to be 8-12%, normal is 16-20%. It's not easy we are made to hold onto fat! Also there are other factors going out with friends, socially drinking, not getting enough sleep. 

The truth is, with those factors I can't get that body back, and to be honest, when I think about giving those things up I don't want to. I love being able to eat things when I want to, I LOVE PIZZA, there I've said it. Life is to short, to not eat the things you want the most. However, you can do it moderately, you can find a healthy balance. 

That is what I have done. Eat when I'm hungry and eat healthy, organic choices, and workout whenever I have time. Take the stairs instead of the elevator, doing squats in the kitchen while I wait for dinner to cook. Whenever I have that extra time and I'm standing around I try to be active. Now most importantly what do I mean by healthy foods. 

I stay away as much as I can from processed foods. I shop the boarders at the grocery store for the most part. If you can find it in nature I'll eat it. Some other tips I use, when we go out to eat I ask for a togo box right away and but half of it in the box, other wise I'm tempted to keep eating while I wait for the box to come at the end. I don't eat to the point that i'm full, I eat to where I'm content. When I'm hungry I drink a glass of water first and then try some protein (when you are hungry those are the usual suspects). 

I try to live my like healthy and happy. I believe that I am beautiful inside and out. I have so much to offer this world, and life will pass me by to fast and I will have too many miserable/ sad sulking moments if I focus on what I think is wrong with my body. If I get jealous of someone who is skinner then me, who I think I looks better then me. The truth is there will always be a person like that out there, but there is only on ME and I can be the best me possible and so can you. 

This New Year focus on making healthy choices, not trying to look like Victoria Beckham or who ever it is you want to look like. The truth is you will never look exactly like them, and why would you. You are an original, you don't want to die a COPY!!! Embrace your beauty, be kind to yourself. Look at yourself in the mirror everyday and tell yourself something nice! 

I know I had a lot to say, but I hope it helped, I hope you read it all!!! I believe in you, and anything is possible if you want it bad enough!!! Dream big, and take one small step at a time! Happy Holidays everyone and have a Happy New Year! May you be surrounded by those you love and care for most! Much love xo

Pistols...Out! 

Blast Those Holiday Calories

Hey all,

Hope you are doing well and staying on track with those goals, even with all the yummy holiday food around. I know it can be difficult, but remember you are not alone, we are all right there with you! Keep it up and stay strong. In honor of this wonderful holiday season, here is a workout you can do anywhere all you need is a resistance band! I also want to mention that whenever you are exercising you want to make sure you properly warm up to prevent injury. A Dynamic warm up is best.

Equipment:
Resistance band
Matt (if you would like)
Bench, Chair, or Steady Surface

The Workout: 

25 on each arm Tri-pod pop outs

• You will begin in a Single arm plank
• Next, either walk both feet forward or hop into a squat (your anchor arm will stay connected with the ground) 
• Then you will either walk both your feet out to the starting position or hop out 
• REMINDER: if you are feeling pain in your low back, you can either 1. start by walking out 2. hold your breath as you jump back into a plank position 

30 Leg lifts

• It is important that if you feel any pressure in your low back that you either bend your knees or not allow your legs to travel as close to the ground
• IMPORTANT: you want to focus on keeping the middle of your back on the ground at all times, once you feel your back traveling away from the ground you have gone to far. 

30 Split jumps 

30 Squat to press with resistance band 

20 push-ups

• Try to do as many regular push-ups as you can and then when needed drop to your knees (even if it's just one, it still counts!)
• If you want to make it difficult you can put your feet up on a sturdy surface, just make sure from your head to your tail bone stays in one straight line. 
• REMINDER: you shouldn't feel any pressure or pain in your low back 

20 Tricep dips

• IMPORTANT: on your way down make sure that your hips are directly under you head

25 Plié Squats

• Yes, guys you can do this move too! I have had many of my boot campers do it! Don't be scared! 
• IMPORTANT: Make sure you stay on your toes the whole time, don't let your heels drop (or do your best) 

30 Chest press w/ resistance band 

• IMPORTANT: Stand tall, make sure you abs are engaged, you can switch feet halfway through too 

15 on each arm Kick backs with resistance band 

• IMPORTANT: make sure that your back stays flat, there should be no curve. It is better to use a mirror to prevent bad form 

10 on each side plank walk ups 

Squat and tap 1:00 min 

Squat Jumps 45 sec

Jumping Jacks 1:00 min

REST 1:30 ( or as long as you need to, until you have caught your breath) 

REPEAT 2-3x

I hope that you guys enjoy and it helps you blast some of those holiday calories! Keep it up! You are strong, powerful, and can do anything you but your mind too. I believe in you, you have to believe in your self! 

Until next time, Much love! 

Pistols... Out xo