5 Ways to Make Your Workout More Effective

Hi all,

I wanted to give you some tools to help make your workouts for effective. To make sure you are getting the most out of your time when you workout! Let's get into it!

1. Make exercise fun- you should enjoy what you are doing, it should be fun and exciting. Exercise shouldn't be something that you dread. Find a class that you enjoy, try circuit training, run outside (with your pet or a friend), try buddy training. You can also try hiking, swimming, high intensity interval training. Experiment and find something that you look forward to doing!

2. Make sure you have an awesome play list- You want something that is to your liking and that is upbeat. You want music with high beats per minute (around 120bpm) to keep you pumped for your workout. Some good choices include electro, pop, rock, and hip-hop. I usually pick a pod-cast or a pandora station to insure that my music is always changing but staying within the same genre.

3. Mix up your sets, reps, and exercises- this will keep you from hitting a plateau, as well as keep your workouts interesting. It will help blast fat and keep you seeing those results. Some examples of different sets and reps include, 12/12/10/10 or pyramids 15/12/8/15/12 (start light in weight and getting heavy and then back down). For exercises, I like the Big Book of Exercise by Men's Health , it is great for variations and new fresh ideas! They also have one for women, but they are exactly the same exercises! :)

4. Don't be afraid to lift weights- weights are awesome for building lean muscle mass, building strong bones, and blasting fat. It is a myth that if you lift you will get bulky, keep the weights light and the reps high. Always make sure to log your weights so you can go up in weight. This will also keep you seeing results! I lift all the time and I'm not even close to being bulky. Actually it helps give you those curves and definition, and best of all be less flabby! It helps you burn more fat throughout the day too, weights are amazing! Start lifting if you haven't been, you'll thank me later

5. PROPER FORM- I can't stress this enough! There have been too many incidents where I have been at the gym and see someone preforming an exercise incorrectly. This is going to cause injury and muscle imbalances. If you aren't sure ask a trainer at your gym, they are always more than happy to help you out! Also, if you are really uncomfortable or unfamiliar get one or two training sessions to make sure you know what you are doing! The most important things include stand upright, abs should always be engaged, your spine should be in a straight line, and engage your glutes.

Those are my 5 tips to help make your workouts more effective! Hope you enjoy and they help you improve your workout!

Until next time...

Pistols..Out!
xo

March 17-23 Workout

Hi everyone!

Hope everything is going well in your world and you are staying happy and healthy. I just want to give you guys a quick reminder that not all workouts are perfect, not everyday is going to be a great one, some days will be hard, and some days you won't eat perfect. It is ok! You don't have to keep following those trends or beat yourself up, you can start again the next day. Sometimes you need rest, or just to treat yourself to something yummy because it's been a while. Everything in moderation! It's not a sprint it's a marathon and you need to be able to know when your body needs a break or when to treat yourself a little bit. Life is too short make sure you are enjoying your workouts and what you are eating! Ok let's get into this weeks workout!

Monday 17th: 
Cardio: Sprint Intervals 
Weights: 

• Superset: 
• DB Squat press
• DB Squat 
• DB Bice curl 
• Superset: 
• Leg extension machine 
• Free motion bicep curl w/shoulder flexion 
• Free motion chest press 
• DB Lateral raises 
• Superset: 
• DB reverse lunges 
• Incline chest press
• Revere crunches 

Tuesday 18th: 
Cardio: Elliptical Intervals 
Weights: 

• Superset: 
• Cable Row 
• Machine Leg Curl 
• Cable OH Tricep Extension 
• Superset: 
• Cable rear delt row 
• Donkey kicks 
• Machine Trunk Flex 
• DB Lat pull throughs 
• Superset: 
• Hip Bridges 
• Lat extension 
• Rope Tricep pull downs 

Abs: 

• Grasshoppers 
• Hip bridge to v-up 

Wednesday 19th: 
Cardio: Elliptical Intervals and Sprint Intervals 
Weights: 

• Superset: 
• DB Over head press 
• Pull-ups 
• Free motion standing donkey kicks
• Superset: 
• Traveling lunges 
• DB chest press
• Bicep curl 
• Cable Row
• Superset: 
• Free motion squat 
• Seated DB overhead tricep extension
• Leg press calve extensions 
• Side delt raises with DB 

Thursday 20th: 
Cardio: Elliptical Intervals 
Abs: 

• Decline Crunches 
• Crunches (left, center, right, center) 
• Leg Lifts 

Friday 21st: 
Cardio: Elliptical 2x Intervals 

• Superset: 
• DB Squat press
• DB Squat 
• DB Bice curl 
• Superset: 
• Leg extension machine 
• Free motion bicep curl w/shoulder flexion 
• Free motion chest press 
• DB Lateral raises 
• Superset: 
• DB reverse lunges 
• Incline chest press
• Revere crunches 

Abs: 

• Physioball crunches 
• Hanging side crunches 
• Plate twists
• V-ups 

Saturday 22nd and Sunday 23rd: REST 

Weight check in: 
Last week: 127lbs      This week: 125lbs

I hope you guys enjoyed and you are keeping up with your workouts and goals! Have a great week! Until next time! 

Pistols..Out! 
xo

March 19th Workout Challenge! Step up your workout!

Hi all,

Just wanted to give you a little workout challenge! You can incorporate this into your cardio or weight workout, but save it for the end!

Alright here it is, you will complete 3 rounds. Preform each exercise for 45 seconds and take 15 seconds of rest in between each exercise (make sure you set up before you start). When you complete each round take anywhere from 1:30 sec of rest to 3:00 minutes depending on your physical activity level!

Workout: 

• TRX Mountain Climbers 
• If you don't have a TRX available you can do regular mountain climbers
• Make sure that you keep your butt down and engage your core 
• Pace yourself to ensure you make it through the 45 seconds 

• Med Ball Slams 
• Pick a weight that you feel comfortable with between 6-20 pounds
• I choose 10 pounds and that was plenty 
• Make sure you are sitting in your squat 
• When you bring the ball above your head make sure you come up on your toes 
• Catch and repeat
• If you don't have a med ball, do squat jumps! 

• Battle Ropes (little waves)
• Sit in a squat 
• Make sure the rope as a little bit of slack before you start
• Keep your chest up and make sure NOT TO ROUND YOUR BACK 
• ENGAGE THAT CORE!!! :) 

• High Plank Jumping Jacks w/ Hop In
• If the hop in is too much, just do the high plank jumping jacks 
• Make sure you keep your butt down 
• PACE YOURSELF 

• Split Jumps
• Keep your chest up 
• Make sure you have securely landed before you jump again 
• Use your arms to help with momentum (30% comes from upper body) 
• Again, pace yourself 

Alright all GOOD LUCK!!! You are going to crush it! :) 

Workout March 10th-16th

Hi guys and gals,

Hope you had a great week! Here is how my workouts went this week! Enjoy!

Monday:

Cardio- 30 minute sprint intervals

Weights: 

• Superset: 
• Barbell Squat
• Dumbbell Reverse Lunges 
• Physioball Single Leg Bridge Curls 
• Leg Extension Machine
• Superset: 
• Bicep Curls 
• Bicycles 
• Bench Dips 
• Low Plank 
• Superset: 
• Barbell Deadlift 
• Barbell Side Lunges 
• Free Motion Donkey Kicks 
• Machine Leg Curl 
• ABS: 
• Physio-ball crunches 
• Floating Toe Touches 

Tuesday: 

Cardio: Elliptical- Count down from high resistance to low for 15 minutes
Sprint intervals for 15 minutes

Weights: 

• Superset: 
• Dumbbell Incline Row 
• Dumbbell Flat Chest Press
• Dumbbell Lat pull over 
• Dumbbell Side Raises 
• Superset: 
• Air squats 
• Squat thrusts
• Burpee's w/ push up 
• Squat jumps 
• Superset: 
• Seated rope rows high 
• Physioball chest fly
• Pull ups 
• Seated Dumbbell Over head press
• ABS: 
• Hanging leg raises (left, center, right) 
• Butterfly kicks
• Figure 8

Wednesday: 

Cardio: Walk Hill on treadmill increasing incline every minute, hold at top for 5 minutes and bring back down 

Thursday: 

Cardio: Elliptical 30 minutes 

Weights: 

Superset: 

• Barbell Squat
• Dumbbell Reverse Lunges 
• Physioball Single Leg Bridge Curls 
• Leg Extension Machine

Superset: 

• Bicep Curls 
• Bicycles 
• Bench Dips 
• Low Plank 

Superset: 

• Barbell Deadlift 
• Barbell Side Lunges 
• Free Motion Donkey Kicks 
• Machine Leg Curl 

Friday: 

Cardio: Jump Rope 5 minutes. 

Sprint intervals for 15 minutes 

Weights: 

• Superset: 
• Dumbbell Incline Row 
• Dumbbell Flat Chest Press
• Dumbbell Lat pull over 
• Dumbbell Side Raises 
• Superset: 
• Air squats 
• Squat thrusts
• Burpee's w/ push up 
• Squat jumps 
• Superset: 
• Seated rope rows high 
• Physioball chest fly
• Pull ups 
• Seated Dumbbell Over head press
• ABS: 
• Grasshoppers 
• Leg lifts 
• Crunches (left,center, right, center) 

Saturday and Sunday: OFF 

PROGRESS PIC: 

Last Week: 130 lbs

This Week: 127

Hope this is helpful and hope it is also motivating! Just keep trying and make sure to always mix it up whether it's with exercises, weights, or reps!!! 

Thanks everyone, hope you had a great weekend! 

Pistols...Out! 

xo

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