No Jiggle Arm blaster

I train A LOT of brides!  Like a bikini competitor, there is NO margin for error on getting your look right.
You need to be camera ready and one area women struggle with is the “bat wing.”

Bat wing:  That jingle jangle part of the arm that NO one wants.   I’m very sure some snarky man named it that but I assure you that in MY studio, my clients do not rock a bat wing.  EVER.

Ok.. we have to do a full body workout and our symmetry has to be correct. Lots of tricep, back, guns but this one is a finisher that really pretties up the back of the arm.  Plus it hits that lat nicely so you can rest assured your strapless dress will lay flat. Your whole upper body will thank you.

Keep your chest lifted and your core tight as you press down.  I use a weight that is heavy enough to load the muscle but I do not want to see my clients struggling to press the bar down using their back.  I am almost moving too much in my video.
Focus on feeling the work in the back of the arm and squeeze.  Don’t just go through the motions “I wish I were somewhere else.”  Put the focus into those muscles!

This is one finisher we use  and feel free to hold it for a few seconds at the bottom for some extra burn.

Oh.. you won’t get to see that gorgeous, lean physique if your food isn’t spot on! So hit those macros!!
xoxo

HIIT: full body Kettle bell blaster

This is a Kettle bell pass through, plus twist.  This is a huge move and pretty tough if you are  not used to using kettle bells.  Start in a squat position and pass the bell under your leg and around, you are going to have to use some big force to get it back up high enough so it is level.  You want to “high five” the bottom of the bell; Keeping it level as you twist.   I’m using a 30 pound bell here. I did this for 5 rounds of 30 seconds.  It’s crazy. I don’t think it ‘looks’ nearly as hard as it is. I was sweating filming clips!

Smart girls tips to being successful resolutioners

Every January, a gazillion people rush the doors of gyms everywhere. These people are  called New Year’s Resolutioners.  Every year, 2-6 weeks later, many of these resolutioners quit and become a statistic in the game of fitness.

If you are thinking that this is going to be your year to get fit, I am going to tell you exactly how to be a success and not a NYR statistic.

TIPS
 Start Now.   It’s just a few weeks before the new year. However, letting everything go because you are starting in January could result in an extra 7-10 pounds through the holidays.  Even doing some workouts will help keep pounds from creeping up during party season.   Another great reason to begin now, is that you  can start the new year with a few pounds lost!  That’s motivation!

Ok.. so you want to  wait until January to show up.

1.Make a plan:

Smart girls have a plan of action!
Smart girls have a plan of action!

Make a plan based on your goals. Start with specific short term goals.
WRITE IT DOWN!
Example: I will be 1 size smaller by  Valentine’s day.
An arbitrary goal such as “I want to lose weight” is not the way to go!
Small, achievable goals will always win.

How will you execute this plan?
Be specific on how you will do this.
Write it down!
 “I will go to the gym 4x a week after work”

How will you execute that plan?
“I will schedule my workouts like meetings.”
or
“I will get up early before the kids go to school for my workouts.”

Stick to your plan no matter what. Your goals are important! And for you moms out there with a busy schedule, remember this.
“If mama ain’t happy, ain’t nobody happy.”

Create a habit by creating a visual.
It takes 21 days to create a new habit.
Set your self up for success by creating a visual to get you through your first 21 days.  I, myself, use a spread sheet to track my progress.
This visual was created by one of my clients! It’s awesome!

My client created this awesome visual.
My client created this awesome visual. Yep, it says no drinking for 21 days.  Here’s a secret, that will REALLY help!

TIP: Selfies: Start your program with selfies!
Everyone needs to take some rockin selfies so you can see your body changing.  If you don’t know how to do it, check out my tutorial.
Set up your selfie day each week. I always shoot on Friday. It’s not right after the weekend! I am accountable each week and look forward to seeing changes.

Yes, I take them too. I have to be accountable!
Yes, I take them too. I have to be accountable!

TIP:  Work on only 1 day at a time.
I’m telling you from my own personal experience, long term goals are overwhelming. I am very focused on what successes I can have today.
If I don’t get something right today, it’s ok.  I will try again tomorrow.
Soon, I have strung together many successful days and THAT  is how you get to your goal. 

TIP: Stop trying to be so perfect all the time.

You don't even have to try!
You don’t even have to try!


Getting in shape is not about being perfect all the time, it’s about being consistent.
I have seen clients do great for 6 weeks and one slip up derails them for 6 months. They throw the baby out with the bath water over one ‘misstep’.  Well.. there are no missteps. This is your life. You are eating food, eating well and taking care of your body.  Count your successes and stop adding up your failures.  You can have, exactly what you want, but you have to stop beating yourself up if you can’t be perfect.

TIP: Stop punishing yourself
I just saw a thread on FB from a girl who created all kinds of punishments for herself for when she strayed from her meal plan.  That is just so wrong!
Food is NOT bad. Exercise is NOT punishment.  If you are so inflexible with your meal plan, that you willingly punish yourself for straying, you must change your mindset. Negative reinforcement will NOT help you be successful. Please, do not start down this road!

911:  what if you feel like giving up?

No Results:Not seeing immediate results can be a huge frustration for people starting a new program. For fat loss, you should not set up to lose more than 1 pound a week.  Setting your goals up properly will help you keep your head in the game. If you are looking for starvation, low carb or otherwise immediate results, you are going to rebound and regain more weight.  So put that out of your head. Namaste. This time you are on a path to solid weight loss with real sustainable results. Slow and steady wins this race.

Time excuses are real, but you have to problem solve them out the same way you do any other problems.  If your sink needs fixing, you will for sure problem solve that. So why would you let something get in the way of your health?

Other Excuses: Stop finding them, stop allowing them to be the reason you don’t get what you want.  If you have small children, find a gym with child care.  If you have too many things going on to train, you are out of sync with your health.  There are people who are just as busy as you who find time to train. Find some balance!  Ask for help, problem solve and get what you want. You can do this!

Secrets to setting your custom macros in MyFitnesspal

 

How do you track your macros?

If you are tracking your macros and would like to set them up in MyFitnessPal.com
This is how you will do it.
——————————————–
My Fitness Pal

Click on HOME>SETTINGS>UDATE DIET/FITNESS PROFILE

Update your profile

 
choose what you want to do from the dropdown.
UPDATE PROFILE
Now: in the menu click
GOALS>CHANGE GOALS >CUSTOM

make your goals custom

 

WARNING: MyFitnessPal will ALWAYS try to revert you back to ‘guided’.
You may end up repeating this step more than once. GRRRR. I check my macros
every day so I don’t eat from their guided recommendations.

Here's that crazy macros page with percentages!
Here’s that crazy macros page with percentages!

Don’t Panic. Make your macros look like mine.

When you use the drop down, it won’t be exact so get as close as you can. I went ‘over’ in carbs and under in fats because my fats are out of control.
I’d rather be a tad under because I go over every day. Carbs, I burn like crazy.

I removed all the other macros like sodium, etc.
Be sure to put your FIBER in though. That’s important!!

If you have done your macros DON’T ADD YOUR EXERCISE IN!
MyFitnessPal will adjust your macros and ask you to eat more food.
If I have done your macros for you, your exercise has been added in!!

 Double check it twice to make sure it took it and didn’t go back to ‘guided’.

Now.. check it everyday to make sure it didn’t go back to ‘guided’.

Do you need a meal plan or help with your Macros??
I can do that for you!!  http://www.sleekbodymethod.com/mealplan.htm

Top 5 reasons to hire a personal trainer

Image
Mitt training with my brides gets great results!

Why should you consider hiring a personal trainer?  These are the top 5 reasons.
1.Knowledge:
Many clients tell me that they want to get in shape, but don’t know what to do or how to start.  They may join a gym and do the elliptical for hours on end and get some results. However, navigating a huge floor of equipment could be overwhelming. A good trainer will create a clear plan for you based on what YOU want to achieve.
Let’s be honest.  We can DIY only so much.  Call a professional if you’ve hit the wall of success. Sometimes a fresh set of eyes will
set your progress in the right direction.

2.Motivation :
Not every client has the motivation and self-discipline to keep  up a workout schedule that creates results.  A good trainer will know how to keep you moving in the right direction.  It’s okay to admit that you can’t stay consistent without the motivation of a trainer.  Every client is different.  Knowing yourself is a giant step in reaching your goals.

3.Accountability:
Setting your workouts up as appointments means someone expects you to attend your workout session.  Being accountable to a trainer is one of the main reasons many of our clients attend Sleek Body. Your workout sessions are as important as your other appointments.  We miss you when you don’t attend.

4.Individualized Results
What are you training for?  Hiring a trainer for bridal fitness is as specific as hiring a trainer to train you for a boxing match.  Every training scenario is different.  There are variables to consider such as  time lines,  how often you can train, nutritional requirements, and more.  A good trainer will be able to develop a specialized program that works with the clients goals.
What results do you want? Many clients come to Sleek Body in preparation for an event such as a wedding, reunion, or vacation.  Other clients simply want to get in shape. However, most clients have a vision of what they want their finished body to look like.  A good trainer will be able to use different training techniques to produce the results their client is looking for. For example:  If you are interested in sleeking out without bulk, that workout is going to be specific.  There are many exercises that work for different results, but there are also exercises that are counter-productive to  specific looks..  A good trainer will show you what to do and also what not to do.

Generic workouts produce generic results

5.Breaking/stopping plateaus:  Studies show that fitness seekers get results for the first six weeks of their programs, then plateau or stop seeing results.  A good trainer will know how to help you break plateaus, or avoid them as much as possible.

Should YOU hire a trainer? 
  One of our clients had been a gym member for several years and after starting Sleek, finally lost those last ten pounds she’d been fighting with. She walks with a bounce in her step, she said she feels 10 years younger and feels her stress levels have gone down.
She said it was the best decision she has made.  You can do it!!  

What kind of training is available?
My studio offers Private personal training, small group (couples or duets) and group personal training.
Group personal training is our most popular because our clients receive the services my privates do with meal plans
and unlimited workouts at a fraction of the cost.  If you are not in ST. Louis, MO  I can help you with online training.
You can get more information on my program at http://www.SleekBodyMethod.com