June 26th- Chest and triceps, of course with some cardio

Hi everyone,

Hope you all are having an awesome day and you were able to sneak in a workout! I know I have been super busy, and super tired. I am getting enough sleep, I just think I need some good quality R&R, and some quiet, me time.

I just received a request to post about the nutrition aspect of reaching those goals, I will be touching on the topic of coconuts and coconut oil tomorrow, so stay tuned for that! Other than that today I was able to get some chest and tricep work in, along with some sprints. Here it is folks, enjoy!

Chest and Tricep: 

Superset: 3x17
Cable standing chest fly
Bench, bent over dumbbell single arm kick back
Knee drive, knee drive, into wide tuck jump

Superset: with this super set I had no break in-between the first 3 exercise listed. It was one continuous superset. Try to pick a weight that challenging but do-able. An example would be that I usually chest press 20-25 pounds and I used 15 pound dumbbells for this particular set.
3x15
Chest press

Keeping dumbbells in the eccentric position (lengthening phase or upward motion) pick on side and do chest presses on one side and then switch to the other

Palms then face in when completed with the above exercise, brining weights together, you will then drop both weights to your chest, keeping your elbows as close to your body as possible, then push the weights back up

Directly after this, 3x10 high plank jumping jacks w/ tuck jump

Cardio: 
Sprits at various levels and speeds for 1.25 miles

Remember, have fun with your workouts! You are doing this to make yourself feel better, you are doing this to create healthy life time habits, not temporary ones. Love it, live it, do it!

Pistols...Out!
xo

June 23 Awesome Leg and booty workout, Cardio too!!! :)

Hello fit squad!

I just wanted to give you guys a couple updates on my workouts! Yesterday I did an awesome leg workout! I'm nice a soar and my booty feels a little bigger, in the best way possible lol! Alright here you guys go enjoy!

With this workout, please remember to try and go as heavy as you possibly can!

June 23rd: 

Warm-up: 
Leg swings:

• 10 forward to back 
• 10 side to side 

Barbell squats with no weight 10

Workout: 

Barbell Squats 5x10 

Superset: 5x10 

Alternating lunges 

Single leg hamstring bridges 

Alternating step ups with knee drive 

Barbell alternating lunges 

Barbell good mornings 

Cardio: 15 minute stair master, level 8 

June 24th: 

Cardio: 

15 minute stair master- level 8

 

Sprint intervals: 

3:00- walk incline 4% 

30 second sprints 

30 second walk

30 second sprint 

1:00 minute walk 

30 second - 6% incline- Sprint 

30 second walk 

30 second Sprint 

2:00 minute walk 

0% grade- 1:30 minute walk 

1:30 minute sprint 

2:00 minute walk 

1:30 sprint- as fast as possible 

Enjoy!! Keep up the hard work team! Remember you are worth it, and you can do anything you put your mind to! 

Pistols...Out! 

xo 

Move-SF Functional Mobility class- Friday June 20th Workout, and Cardio Workout w/ Abs

Hello everyone!

I know I haven't been posting as much this week. That is because this week, has been the week of classes for me! I posted my workouts for Monday and Tuesday, Wednesday I attended another Barry's bootcamp class with my girl Thea Nolan, and our friend Marc Crosetti, as seen below! This was after class as you can tell my our glowing faces! :)

Thursday, I went to a TRX Rip trainer course where I was able to get my workout in, by learning new movements with the Rip trainer! It was a lot of fun and I was able to learn and enjoy my time with my co-worker Precious Moreno. The class was taught by the creator of the Rip trainer Peter Holman, he was very knowledgeable and you could tell he has a real passion for what he does. It was a great class and I have been using the Rip trainer with all my clients, it is a great tool! 

Now let's talk about the class that I took on Friday! I took this class out of a private gym in SF, called Move-SF. This is the private gym that I work out of, it is a great facility, and the people that work their are very friendly and knowledgable. The owner Matt Tripp, is the one who lead the class. Matt is a Stanford graduate and he really knows his stuff, any exercise science questions I have, Matt is my goto guy. I now have time open to take his class on Friday's which I am really excited about. This is the second time that I have taken this class, but it had been a long while. 

The class works on functional mobility, while of course strengthening and toning! It consists of three 4 parts a warm-up, total body movements (some kettle bells where used, but mostly body weight), core, and stretch/ cool down to finish it up. After the warm-up, Matt went through the 6 exercises we would be doing, we did these exercises for three rounds. The first and second round lasting 1:00 minute and the last round 30 seconds of whatever you have left to give. The core portion consisted of three different exercises lasting 1:00 minute, and then we ended with a nice stretch. 

Matt is FANTASTIC at correcting your movements and making sure that the correct muscles are engaging. He's cueing is excellent and makes the class easy to understand. I really enjoyed my time, and felt like a got in a great workout. I really enjoyed the stretch at the end because I really need to focus on that, and a lot of class do minimal stretching, and it usually is not correct to make sure you are stretching out the correct muscles. I also, really enjoyed the music which is a big thing for me! Overall I would HIGHLY recommend this class to anyone, the more you go, the better you will become at the movements, and most importantly the stronger you will become. Also, the movements that are preformed in the class you use in everyday life, such as reaching for or with objects, stretching, shifting weight rapidly, as well as pulling objects. Also, no matter what level of fitness you are you will be able to rock this class, and it will also rock you! 

Before I attended Matt's class this is what I did: 

Cardio: 

Stair-master: 15 mins, level 7, fat burner 

Superset: 

Tire sledgehammer hits: 10 pound hammer, 3x15 (on each side) 

5 sprints (recovery back) 3x

ABS: 

25 toe touches 

no rest into-

25 alternating toe touches 

no rest into-

20 second uneven v-up hold (right leg) 

no rest into- 

20 second uneven v-up hold (left leg leg)

no rest into-

20 second uneven v-up hold 

no rest into- 

20 second low plank hold

no rest into-

20 second high plank hold 

no rest into-

20 second low plank hold 

no rest into-

5 on each side plank up downs (10 total) 

no rest into-

50 butterfly crunches 

no rest into-

50 regular crunches 

Hope you all are having a great weekend! Make sure you do something active, but also do something fun! YOLO!!!! Talk to you guys next week, and here is a challenge for you, try a class out that you have been wanting to try, or that you have been thinking about for a while! It is a great to mix up your routine, and have fun with it! You never know what you will get out of it! 

Pistols...Out! 

xoxoxo

Cardio workouts with abs and a TOTAL BODY butt kicking workout!

Hi all you go getters!

I hope that all of you are having a great week and working hard! This week is going to be a little crazy for me, but super exciting. We are doing an event with Lululemon next week, and I'm going to be able to participate! I will be modeling a work to gym look, I was fitted with some awesome pieces I will share with you all next week.

Other than that, we are doing another event with Barry's bootcamp for work tomorrow, which I am super excited about! I will be taking the class with a couple of friends, which will change the dynamic since I went by myself last time. I also, kind of feel like I get so in the zone it doesn't really matter who is around me, but it is always nice and I always welcome the energy of a good friend, nothing can beat it! :)

I am also going to be getting TRX Rip trainer certified coming this Thursday. I already have my TRX Suspension certification, so I am excited about this one too! I will share the details with you guys later on this week!

Since, I am going to be doing Barry's Bootcamp tomorrow, I have been trying to keep it light so I can go in 100%. I have just been doing cardio and abs so far this week! Below is what I have done, also I put a workout together for you all as a special treat, ENJOY!!!

Monday- Run
Ran 3.3 miles- included

• Straight run for 2.2 miles 
• 2 hill sprints 
• Lyon street steps 
• Straight run to the bank and then home for 1.1 miles 

Tuesday- 

Stair master- 

• Fat burner 
• level 8
• 30 minutes 

Abs: 

• In and out crunches 4x25 ( in and out) 
• W's 4x15
• Bicycle crunches 4x20 on each side 
• Self hang knee raises 4x12 

Special Tuesday Workout: 

50 on each leg mountain climbers:

8-12 Plyo push-ups 

100 Jumping Jacks 

50 total walking lunges 

25 on each side Grass hoppers 

15 Squat Jumps 

25 light-medium weight standing dumbbell shoulder press 

15 tuck jumps 

50 light-medium weight bent over dumbbell rows 

25 standing bicep curls with step up

30 tricep dips 

Have fun and Kick some ass!! Just remember you only have to do that exercise once, so push through and get all of those reps in! I know you can do it, I believe in you, just believe in yourself and don't stop moving.... until it's over of course! :) 

Pistols...OUT

xoxoxo 

Barry's Bootcamp SF

Hi all my worker-outers,

I hope that you all are having a great weekend! I know that I had a busy one! I told you guys that I was going to take Barry's Bootcamp this weekend, and I did. I didn't take it with Barry, but I did take it with his right hand man Martin George! There was no way I was waking up on a Sunday to get my ass handed to me at 8:15am, I am human too, so I opted for the 1:15pm class.

Martin is an incredible instructor, taking his classes to the next level and pushing them to their limits, I know I hit mine. Martin made sure to go around and correct form, as well as challenge people by adding a touch for of resistance. We didn't stop, not once, you are moving the whole class, or at times fighting to do so, but some how he keeps you motivated and moving. The music was upbeat and blaring to keep that energy level high (not my favorite list of songs, but still enjoyed it).

It was by far the hardest class that I have taken in a while, I was sweating bullets, and I'm now dead tired. The class is split into two groups in the beginning, a treadmill group, and a floor group. The treadmill group is always running and going up and down in both incline and speed, always trying to hit your max. As for the floor group, the steppers are set up when you enter, you just have to grab two different sets of weights, light and moderate (8's and 10's for me). These are used interchangeably throughout the workout depending on the exercise.

Overall the class was everything I could have hoped for. I signed up for more, so they are definitely doing something right. I can't wait until next weekend, but feel like I might need it in order to recover lol. Here is a picture after the class of Martin and I.

After the workout, they have an awesome protein shake bar! They label all the ingredients, as well as the nutrition information up on the screens behind the bar. The staff is nice, and the shakes are packed with protein. It is perfect for a post-workout meal, I had the PB&J super yummy! It was a great way to end my visit. 

That was my fun Sunday adventure! I hope you were able to get something fun and active that you enjoyed in this weekend! Remember always try new things, and push your limits, it will only make you better, stronger, or smarter (if you are lucky all three)! Until next time.... 

Pistols...Out! 

xo

Night out with Thea Nolan, June 12th and 13th workout! Back and Biceps, Circuit training, and cardio!

Hi all,

Happy Friday! I hope you all had a great week and you have some fun things planned for this weekend, I know I do! I was able to attend the grand opening of Barry's Bootcamp in San Francisco last night with my dear friend Thea Nolan! She is absolutely amazing, and I was so honored to be her date. If you have time you should also check out her awesome blog...

http://theanolan.blogspot.com/2014/06/lululemon-palo-alto-my-favorite-finds.html

She also, is into fitness, but also touches on recipes, and fashion! Her blog is amazing, and so is she!!! For all my SF local ladies, she also runs an outdoor all ladies training group that meets in the marina at 10:00am on Saturdays. The class is $20 and there is also an event afterwards, the company is called Infinity.

Anyway, the event was amazing, I am going to be able to attend a Barry's Bootcamp class this weekend instructed by Barry himself! I'm so excited and can't wait to share my experience with you all! Here is a pic from last night, so fun! I met such wonderful people, including Erica Stenz one of there awesome female instructors, she's in the middle in the red dress!

Alright my fitness freaks, here is my workout from the past 2 days! 

Thursday June 12th: Back and Bicep 

Superset: 

Assisted pull ups 4x12

Assisted chin ups 4x12

Mountain climbers 4x50 (on each leg) 

Superset: 

Dumbbell hammer curl, into a bent over lunge, to row, to stand 5x10 on each side 

Cable handle lat rows, with a lunge step back 20-rows x 10 lunges on each side for 5 rounds 

Incline medball sit ups with twist 5x10

Friday June 13th: Circuit and Cardio 

Superset: 3x45 sec on, 15 sec off 

Barbell squat press

Lying chest fly 

Split jump, split jump, squat 

Physioball high plank pull ins 

Supermans 

Superset: 4x20 

Adduction machine 

Abduction machine 

Physioball hamstring pull ins 

Physioball crunches (Center, left, right) - 20 on each side 

Cardio- 15 minutes, fat burner, level 9, Stair master 

Have fun all! I will keep you posted on my Barry's bootcamp experience!! I'm so excited!! 

Have a great weekend, be safe, have fun, and do something active! 

Pistols...Out, 

xo

June 11th Cardio Day- TABATA Style!

Hi everyone!

Here is my awesome workout from today! It was a lot of fun and the time flew by, before I knew it 8 rounds where over!

For those of you who don't know what Tabata is, let me share a little bit with you. There are 8 exercises, each exercise is performed for 20 seconds and you get 10 seconds of rest between each exercise. You want to get in as many reps as you can each round, and every round after you want to try and increase that number! Once you have completed one round take anywhere from 30sec to 2:30 minutes, you just want to make sure you are recovered before you begin! Here is what I did today;

8 rounds-20 sec on, 10 sec off 
Double cable seated lat pull downs
Tuck jumps
Jack Knives
Single arm chest press with step forward and back (each arm for 20 seconds)
Squat with plate twist
Dumbbell high plank row, curl to stand and press
Narrow squat w/ lateral jump

Enjoy!