Moderation is KEY to reaching your goals!

Hi everyone,

Hope you are all doing well, I'm sorry I have been M.I.A for a while but i'm back. I was on vacation and trying to recover from my amazing time at Coachella. I haven't been consistent with my workouts, that's why I haven't posted them. I will start again with my week workouts on Sunday! I have some more exciting news, I am going to start selling my workouts for $1- this will include sets and reps. Eventually I want so start adding videos as well, so you know exactly what you are doing, and what I'm talking about, but for now it will be basic!

Now I want to get into an important topic that I think a lot of people don't think about, and/or realize. EVERYTHING IN MODERATION, no matter what it is.

Let's look a little further into it with these key points:

• If you workout too much, you overtrain your body and cause negative effects, but if you don't workout enough you won't see the results you are looking for and will most likely stay the same. 
• You always want to mix it up and keep your exercises to a minimum. There is no reason to do 20 leg exercises on leg day, pick a few and focus on those. If you are training for life you have plenty of time to add new exercises into your workouts! 
• If you don't eat enough your body will hold onto your fat and you will not be able to build muscle or in some cases even lose weight. If you eat too much you will gain weight because you have more calories coming in then going out 
• If you sleep too much then you will feel tired and groggy and your body will have been fasting for too long, thus leading to holding on to fat for energy stores. If you don't sleep enough you will be tired, lag, and your performance will be down, you will also hold onto fat because your body will need energy to run, thus leading to weight gain. 

How to make sure you are doing everything in moderation and getting the best bang for you buck, or in this case bang for you muscles!! :) 

• When working out you need to listen to your body, it will let you know when it's tired or you need to rest. If you are soar stretch and give you self a message, Self Myofascial release is a great way to do this. (click on the link for more information and basic ideas.)
• In order to make sure you are working out enough log your workouts or block off time in your calendar. Create a reward system, if you go to the gym you get to keep you $10 if you don't you put the $10 in a jar and at the end of the month donate it to your favorite charity! It's a win-win situation! 
• When working out a muscle group you don't want to exceed more then 5 exercises, 3 is usually perfect and it's great if you are in a time crunch. You also always want to mix up your sets and reps to keep your body guessing, one week do 3 sets with 15 reps, next 4 sets with 12 reps. 
• Also, you want to split up your muscle groups and workout between 3-5 days a week! 
• Getting into eating, believe it or not if you don't feed your body enough you will store fat and might hold onto that weight. 
• You need to feed your body fuel! This means proteins, complex carbs, and good fats, here are some examples: proteins-lean turkey, beef, pork, chicken; fats- nuts, nut butter, avocado, coconut oil; complex carbs- oatmeal, brown rice, rice cakes. 
• If you don't you are more likely to become skinny fat as well, this means that all your muscle will be gone and you will be left with fat, so you may be skinny but there will be no muscle definition or tone. 
• However, I would also like to mention that if you have a sweet tooth like me, it's ok to eat sweets in moderation. Perfect example I have a piece of dove dark chocolate miniatures it's yummy and does the trick. Also, I like to have a drink every once and a while so I will have a glass of Red Wine with dinner on the weekends. 
• A good way to keep yourself on track is to track your calories! The website I like to use is my fitness pal, it's free and easy to use! 
• This brings us to sleep! When you sleep your body recovers and repairs, sleep is so important! You should aim for 7-8 hours any more will actually have negative effects on your body in the long run as well as not enough. You need that happy medium! Here are some awesome benefits that you get from sleep. 

Those are my tips for keeping yourself on track and doing everything in moderation! I hope they help you get closer to your goals! Keep up the great work, you are worth it! Until next time...

Pistols Out..

xoxoxo

March 31st- April 6th

Hi all,

My end date for my goals is coming up and I am super excited! I've been trying to tone up for Coachella, my favorite music festival here is the U.S. I have a couple more days and I'm super excited. Not every week, or ever day has gone exactly the way I was hoping, but that's ok! I love to live life and feel that you should! Everything in moderation! I also had a day where my body was exhausted, so I listened to it, took the day off, and felt better then ever the following! I am exactly where I wanted to be and happy with my results!

Like I said I still have a few more days, but for the most part I have dropped 6 pounds, which is what I wanted and I have toned up and I can see more definition! I'm stoked!

Ok enough about that, I hope your goals are looking the same way, on the up side! If not, don't beat yourself up, just keep trying you will get there! As long as you believe and tell yourself you can, you will! :) Alright here was my workout for the last week!

Monday 31st: 

Cardio:  Sprint Intervals: 30 minutes 
Weights: 

• Superset: 
• TRX Single Leg Squats 
• TRX Bicep Curls 
• TRX Rows 
• Superset: 
• Free motion chest fly 
• Bent over rear delt rows 
• Plank glider pull ins 
• Speed ladder 3x down and back  
• Superset: 
• Dumbbell Squat 
• Free motion Donkey kicks
• Butterfly kicks 

Tuesday 1st: 

Cardio:  Elliptical intervals of forward and back pedal 

Abs: 

• Superset: 
• Alternating toe touch 
• Spiderman high plank
• Reverse crunches 
• In and Out crunches 
• Up and down Scissor kicks 

Wednesday 2nd:  OFF

Thursday 3rd: 

Cardio:  Elliptical Intervals 

Weights: 

• Superset: 
• Seated Machine Row 
• Machine Hamstring curls 
• Tricep Dips 
• Superset: 
• Barbell Deadlifts 
• Seated lat pull downs 
• Over head tricep extension 
• Superset 
• Bent over row 
• Donkey Kicks 
• Machine ab crunches 
• Single arm lat pull downs 

Friday 4th: 

Cardio:  Elliptical intervals 

Weights: 

• Superset: 
• Barbell squats 
• Squat trust with bicep curl, to press
• Seated Arnold press
• Superset: 
• Dumbbell box step ups 
• Bicep curl with diagonal punches 
• Push ups 
• Cable lateral raises 
• Superset: 
• TRX single leg get ups 
• Incline dumbbell chest fly 
• Hanging leg raises 

Saturday 5th: 

Weights: 

• Superset: 
• High Plank Dumbbell rows 
• Bosu Squats 
• Lateral shoulder press, hammer curl, to press
• Bosu get ups 
• Superset: 
• Side lunge with row 
• Kick backs 
• Hanging leg raises 
• Inchworms
• Jumping jacks
• Superset: 
• Barbell Good mornings
• Box jumps 

Sunday: OFF

I hope you enjoyed seeing what I was up to this week, and it inspires you to get creative with your workouts as well! I wish you all the best with your goals and I know you can do it! 

Here are some progress pics just incase you are curious :) 

As of April 6th-124 pounds

At the Start March 3rd 130 pounds 

Workout March 24th- 30th

March 17-23 Workout

Hi everyone!

Hope you had a great week, I know I did! This week was actually a little crazy for me! My dear friend and client participated in her first fitness competition. She rocked it on that stage, she participated in the Novice (beginner) Bikini division at the NPC Governors' Cup! She put so much hard work and time into getting from point A to point B! We trained together 5-6 times a week, and it was quite the journey she went from 31% body fat to 15% in 11 weeks! All with proper diet, exercise, and dedication. This is not a sustainable meal or workout plan, but it helped her to reach her goal and now that she is done we will work on a healthy way to keep her muscle and return to a less restrictive diet! 

I am really proud so I wanted to share it with you all! Thanks for listening, anyways with the crazy week I didn't get in as many lifting days as I would have liked but that's ok! Life is about balance! :) 
Monday 17th: 
Cardio: Elliptical intervals  

Tuesday 18th: 
Cardio: Elliptical Intervals 
Weights: 
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 

Wednesday 19th: 
Cardio: Elliptical Intervals and Viper Workshop  
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: 
• Bosu Lemon Squeezes 
• Plank up downs 
• TRX Roll out 
• Bird dog crunches 

Thursday 20th: 
Cardio: Elliptical Intervals 
Abs: 

• Crunches (left, center, right, center) 
• Leg Lifts 
• V-ups 
• Plate Twists 

Friday 21st: 
Cardio & Weights: Hurricanes 

• 
  
• DB Plank row, squat,curl, stand press 
• Med ball V-ups
• Donkey kicks 
• Sprint @ incline: Super set 
• Bench hip bridges 
• Med ball russain twists 
• DB rear bent over flys 
• Sprint @ incline: Super set 
• Tricep push ups  
• Leg lifts w/ pop
• DB Curtsy Squats 

Saturday 22nd and Sunday 23rd: REST 

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

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