Awesome Ab workout

Ab Circuit: 

• Superset: 




• Hanging leg raises (right, center, left) 4x15

• Low plank hold: 4x1:30 



• Russian twists (w/ medium weight) 4x25 on each side (50 total) 

• Crunches (center, right, center, left) 4x25 on each side

Monday July 14th Chest, Tricep, and ab day- Tuesday July 15th TABATA killer leg day!

Hi all my shining stars!

I hope that you are having a great week! Remember to take time to appreciate yourself, even if it is in the waking hours in the am. Appreciate everything you have, and everyone who is in your life. Take time during the day to stop and enjoy life, and find the simple beauties in life! Here is my moment from this morning:

Alright folks, here is what I have been up to so far this week: 

Monday July 14th: 

Abs: 

Captain's Chair leg raises: 5x20 (on each side left, right, center) 

Crunches 5x25 (on each side center, left, center, right)

Chest and Tricep: 

• Superset: 
• Barbell Chest press 4x15
• Decline leg raises 4x20 
• Superset: 
• Standing cable chest fly 4x12
• Incline sit ups 4x20
• Superset: 
• Incline dumbbell chest fly 4x15
• V-ups 4x20 

Cardio: 30 minutes stair-master (fat burner) 

Tuesday July 15th: 

Leg day: TABATA 4 rounds 20 sec on, 10 sec off

• Dumbbell Bulgarian Squat left leg 
• Jump rope 
• Dumbbell Bulgarian squat right leg 
• Jump rope 
• Dumbbell step ups 
• Jump rope 
• Goblet Squat 
• Jump rope 

I hope this inspires you to get your workout in too, and gives you some new creative ideas!! 

Enjoy! 

Pistols Out..

xo 

Weekend workouts!

Hi everyone,

Hope you were able to get your workouts in this weekend, I had a great weekend and a fun workout this weekend. I helped Thea train her weekend ladies bootcamp! Check out what we were up to!

Friday July 11th: 

Circuit: 3x12 

• Seated machine chest press 
• Single leg hamstring bridges 
• Chin-ups 
• Med ball decline sit ups w/ twist 
• Lateral to front shoulder raises 
• Captains chair leg lifts ( leading with right, then raising the left leg to meet the right,  bring both down together- this is one rep, repeat leading wight he left.) 
• Tricep dips 

Saturday July 12th: Infinity SF workout

• Cardio: 3x 
• walking lunges 1/4 up hill
• jog to beginning 
• Reverse run 1/2 up will 
• jog to beginning 
• Sprint all the way up the hill 
• Leg Strength: (round 1: 30sec,30sec, 30 sec; 2 round 20 sec rounds) 
• Speed ladder: 
• single foot tap in box, with high knee drives 
• quick feet in each box 
• low squat in box jump out to wide squat 
• Dumbbells: 
• Right leg reverse lunge 
• Left leg reverse lunge 
• Split jumps 
• Light kettle bell 
• Side lunge right leg w/ step in 
• Side lunge left leg w/ step in 
• Skaters 
• Heavy Kettle bell 
• Sumo squat 
• Narrow squat 
• Squat jump 
• Upper body strength: (round 1: 30sec on 10sec off; round 2 45sec on 15sec off)
• TRX: 
• Push up
• TRX: 
• Shoulder Y raises 
• TRX: 
• Tricep dips 
• Dumbbell 
• Curl to shoulder press 
• Challenge ABS: (round 1: 50 sec on, 10 sec off; round 2: 40 sec on 10 sec off; round 3 30 sec on 10 off) 
• Round 1: 
• Dumbbell alternating toe touch w/ leg lift 
• Kettlebell lemon squeezers 
• Kettlebell full sit up to stand 
• High plank hand to foot 
• Round 2: 
• Kettlebell Russian twist 
• Sprinters 
• Dumbbell side plank rotations (optional leg kick) 
• Mountain climbers 
• Round 3: 
• Kettlebell jack knife  
• High plank jumping jack with tuck jump 
• Dumbbell side v-ups (each side is one station) 

Sunday July 13th: Leg day

Circuit: 4x

• Donkey kicks 20, 15, 15, 20 ( on each side)
• Barbell reverse lunges 20 total 
• Narrow squat 2 pulses, jump out into wide squat, then jump in repeat 20 
• Lying band pulses 20 

Cardio: 30 minute stair master 

Well all that is what I've been up to! Enjoy and until next time...

Pistols..Out! 

xo 

Dinner with Thea Nolan and our amazing clean eating recipes for turkey lettuce cups and mango curry chicken salad! Also, HIIT Back and Bicep day too!

Hi everyone,

I hope that you are having a wonderful week, that you are able to get those workout in when you can, and you aren't beating yourself up for the ones you can't! Remember it is a journey not a race, to build healthy habits takes time! :) You will get there one way or another!

This week has been a bit busy for me, and I was able to have a little date night with my good friend and fellow blogger Thea Nolan. We had a wonderful girls night... full of gossip, laughter, and of course wine! :) Here is a link to Thea's awesome Mango Curry Chicken Salad , it was so yummy! You have to give it a try!

 Here is the recipe for my yummy in your tummy turkey lettuce cups! Severing for 3-4 people. All ingredients found at Trader Joe's :)

Ingredients: 

• 1 package-98% fat free ground turkey 
• 1 head of organic Ice burg lettuce 
• 1 pack of Shiitake mushrooms 
• 1 yellow onion 
• Basil pesto paste 
• Balsamic dressing (oil based) 
• 1 pack of dried cranberries 
• 1 tube of goat cheese (plain) 
• 1 pack of sliced almonds 
• grape seed oil 

Seasonings: 

• Ground pepper (milled) 
• Garlic powder 
• Oregano 

Cookware: 

• wooden or metal spatula 
• large cooking pan 
• oven approved dish
• large mixing bowl 

1. Dice 3-4 mushrooms and 1/2 of the yellow onion 

2. Oil large pan with grape seed oil, set heat to medium 

3. Add diced veggies- and 1 Tbsp of balsamic dressing (or to your liking) 

• let sauté for 5 minutes, then add sliced almonds 

4.Add turkey meat to the same pan and season to your liking with pepper, garlic powder, and oregano 

5. Mix meat with veggies together 

6. Add 2 Tbsp of basil pesto paste and balsamic 

7. Set oven to 400 degrees

8. Cook until completed 

9. Pour cooked mixture into a large mixing bowl 

10. Add package of dried cranberries, 2 tbsp of pesto paste and balsamic dressing, and 1/4 cup of sliced almonds 

11. mix together 

12. pour mixture into oven approved dish 

13. Cover mixture with goat cheese, to your liking

14. Put into oven for 10 minutes, or until cheese is lightly browned 

15. While dish is baking in oven, pull apart the ice burg lettuce for cups 

16. When dish is ready to come out of the oven, it is ready to be served! 

ENJOY! 

HIIT Back and Bicep workout: 

Warm up: 4xAMAP assisted pull-ups 

Superset: 

• 5 Plate bent over rows, with 1 twist on each side at the end of the 5th row 3x10
• Standing Kettle bell bicep curl, into overhead press w/ a squat (fast) 3x15
• Glider high plank 1 jack, 1 tuck, 6 total mountain climbers 3x10 

Superset: 

Cable column standing reverse lat pull down in a lunge: 26,22,20

• For this exercise you will step back into a lunge, alternating legs each time. 
• The leg that steps back, that same hand will lead the lat pull 
• I.E. if you step back into a left leg lunge you will pull your left elbow back first then right, when step back into the column you will release both sides together slowly (between 3-5 seconds)
• Repeat on the other side. 
• Single arm step up on bosu, to hammer curl, to shoulder press 3x15 on each side 
• Scissor kicks 3x25 on each side 
• Supermans 3x20 
• W's against the wall 20,15,12 

I hope you have a wonderful day, and remember you are worth it! Get your workouts in, they are for you, to feel better inside and out! You are a rock star, keep shining bright! 

Much love, 

Pistols 

xo

Reach your fitness goals now! 6 easy steps to get you there!

Hi you awesome go getter! 

Here are some quick tips to help you get closer to your fitness goals! I hope that they help, just remember that you are made for greatness, and you can do anything you put your mind to! :) 

1. Don't Be Afraid to Build Muscle

Many women believe that the only way to build muscle is through lifting weights. Simply put: that's not true. Resistance training using tools like your body weight, resistance bands and medicine balls is a great way to not only build muscle, but sculpt and re-shape your body with lean muscle. 
The best way to begin re-shaping your body is to begin a resistance training workout three times per week. A great way to get into resistance training is by taking a class or getting a personal training session. Boot camps are another great option, they are known for using a variety of functional tools and body weight exercises to challenge their members to create lean muscle.

2. Make a Plan and Keep It

Having a plan is the difference between the individual who makes a New Year's resolution to work out and quits a few months later, and the one who sticks with it. We have all heard, "no one plans to fail, but they do fail to plan."

Whether the plan is to meet a friend at the gym everyday at the same time or it's to get moving during your lunch break, sticking to your plan will help you reach your workout goals in a timely fashion.

3. Work Out With a Purpose

Working out just to say you did is wonderful, but not much in the way of long-term motivation. If you don't have a plan or a purpose for working out, it will become difficult to stick with an exercise program.

Losing weight is a goal many women have in mind when they begin a lifestyle change. However, it is wise to consider other benefits of an exercise program such as improved health, increased agility, coordination and overall fitness level. Those are all tangible reasons that will serve as motivation to continue a long-term exercise program.

4. Increase Fluid Intake

When you work out more, you need more fluids to replace the minerals and nutrients lost via sweat. Yes, you should be breaking a sweat during your workouts. A great combo drink that will be sure to hydrate is half coconut water and half water. The coconut water—or other sports drink—contains electrolytes and the water hydrates your body.

Also, a good rule of thumb to know how much water you need daily is to take your current weight, divide in half and the number you are left with is the amount of ounces you need to consume per day to be hydrated. For example, a 150 pound woman would need to consume about 75 ounces of water per day.

5. Kick Your Cravings

Cravings can be an indicator of nutrients lacking in your diet. It can also be a sign that you're thirsty or tired. Before you grab that cookie, try drinking a glass of water or taking a nap, if possible. Often, when your body is not properly hydrated or caught up on sleep, the symptoms can manifest themselves in the form of cravings.

6. Have Fun

There's no law that says exercise has to be boring. Most trainers and everyday people who have lost weight and kept it off know that exercise should be fun. Work out by doing what you love. If you love dance, Zumba is a great way to get your blast of cardio. If you seek a challenging workout that involves interval training and resistance workouts, then an outdoor boot camp is for you.

Don't let the trial and error way of thinking derail your attempts at sculpting your body and making lifestyle changes that will last a lifetime.

These tips are tried and true and brought to you so you don't have to experience all the common fitness pitfalls that can slow your progress.

July 7th- Chest, Tricep, Abs, and Cardio

Hi all!

Happy Monday! Here is my workout from today, enjoy!

Workout: 

Superset: 

Bala-core Chest press with rotation, dumbbell, alternating- 20,15,12 (below is a pic of a balacore) 

Band bent over tricep kick backs- 20,15,12

Spider crawl w/ push up- 2 crawls for 1 push up (going left to right after every push-up) 

Superset: 

Band Chest fly- 5:5 ratio 3x10 (that means 5 seconds pushing in, 5 seconds coming back) 

Med ball (medium weight) close wall slams- 3x15

Cable front shoulder raises- 3x15

Superset: 

Incline dumbbell close chest press- 15,12,10,8

Single arm seated dumbbell tricep extension-4x10 

Physio-ball crunches (Center, Right, Left) 4x25 (each side) 

Cardio: 

30 minute sprint intervals: 1 min on, 1 min off 

ABS: 

Leg lifts: 5x12

Butterfly kicks: 5x30 sec 

Plank hold: 5x30 sec

Hanging Leg raises: 5x15 (on each side- left, right, center) 

Get crackin! 

Pistols...Out! 

xo 

I can do anything, anything, anything... I want and so can you!

Hi everyone,

I hope that you are having a great weekend, and you were able to get some awesome workout time in! This weekend marked my two years of living in San Francisco. It has had it's ups and downs, and I have had my battles, but all and all I have come out on top and I am exactly where I should be.

There are many things that I have wanted out of life, and I have always been a firm believer that if you do your very best, and put all your positive thoughts into whatever it is you want you will get it. You will reach those goals, or those things you dream about. You must believe in yourself and know that you have the will power to get you to where you want to be.

I have moved from Albuquerque, New Mexico to San Francisco, CA.  I have started my carrier as a personal trainer and have just begun to make an impact. I have started my blog, that is every changing and growing, just like me. I have had several jobs that have taught me a lot. I have worked at Crunch, for Bootcamp SF, and now for Plus One at one of the most amazing tech companies in the world! I also work for myself privately.

I moved to SF, I was so ecstatic to be here, and had no cares in the world, until I realized one day that I no longer fit into my jeans. This can way on a girl, and I didn't feel 100% myself. This was a harsh reality, but I knew that I needed to find a routine again. Moving to a new place, takes your routine away, you are starting over, you need to find what works best for you at the time. It took me time to find a workout schedule that worked for me, things that I loved, that I really enjoyed. I had a trainer back in Albuquerque, which made it a lot easier to do things, and to keep up with my workouts. It was hard to adjust to relying on myself, but I made it happen. I found my routine, I stopped making excuses. The weight fell off and I toned up, I got my grove back and I fit back into my jeans.

Life has been good to me, but I have also worked hard. I have never allowed myself to say no, and have made sure to aim high, and always believe that I CAN do it.

I have also found the love of my life. He supports me in everything I do, and he couldn't be more proud of me. Having that support has been great, it helps me get through my days that is for sure.
This is another piece to the puzzle you will need in order to make your dreams a reality. An awesome support system. Yes, you should always embrace constructive criticism, that is how you will grow, but no one should harp on you for your dreams or goals. They should help you in anyway that they can, they should push you, help you, do whatever is needed from them to help you get to where you are going.

I wouldn't be anywhere without my support team, it consists of my mom, my dad, my man, my best friend, my girls, all my close friends, my clients, and my co-workers. They are all such an inspiration and help me get through tough times, help me when I need advice. This is curtail you can't do it alone.

We are only confined by the limitations we give ourselves. Aim high and reach for the stars kids, don't let anything get in your way! Believe in yourself and keep telling yourself you can. You can do anything you put your mind to! Stay positive, remember everything happens for a reason, and just keep telling yourself that you can!

Until next time...

Pistols...Out!
xoxoxo