LIFE ISN'T ABOUT FINDING YOURSELF. LIFE IS ABOUT CREATING YOURSELF.

Thursday, July 25, 2013

Torch Your Love Handles

Man, do I hate love handles.  They are stubborn and hard to get rid of.  They are not very flattering on a female or male figure either.  This is my most troublesome spot, grrr.  Some of you may be thinking, "What love handles, Brittany?"  Trust me, they are there.  Not many of you have seen me naked or at least I don't think you have!  Ha.  Yikes. 

So, how do we lose them?  Here is your answer: proper nutrition, exercise and sleep.  Sound similar to other exercise & weight lose approaches?  Yep, like anything else you need to have a combined effort of those areas to see results.  Doing a million crunches won't cut the fat off your back & hips...sorry!

Here is a workout I designed to help torch the love handles right off of you to reveal a sexy body underneath.  Implement this into your weekly schedule and you should see progress in a couple of weeks.  Good luck people!

peace & love
bj


Here are some helpful tips on how to perform these exercises and why they are great:

Plank Climbers
Start in plank position, with your shoulders pressed down, and your pelvis tucked. Drive your right knee to your chest, and tuck your chin, keeping your torso and hips stable. Step back to plank and repeat on the other side.  This exercise engages the entire core and has upper body benefits as well.

Overhead Squat Swing
Use a kettlebell or dumbbell to blast off those love handles. Put your feet shoulder-width apart with the bell between them, slightly in front of you. Grab the handle with both hands and squat with your hips back. Hike the kettlebell back toward your rear end (don't let it swing all the way behind you; it should stop a little behind your knees). Keeping your back flat and your arms straight, immediately stand up and press your hips forward, swinging the kettlebell upward until it's overhead. As the bell begins to arc back down, bend your knees and squat, swinging it between your legs.  This is great for core, legs and shoulders.

Side Plank With Twist
Start in a side plank with your left hand on the floor and your right hand reaching to the sky. Inhale and lift your body up until it arcs while reaching your right hand overhead. On the exhale, lift your hips, twist your torso and reach your right arm behind you under your left hip.  Awesome exercise for obliques!

Standing Extended Side Crunch
This move is a great one. Stand with your arms stretched overhead. Bend sideways, lift one knee to the side and pull your elbow to touch your knee. Straighten and repeat.  Do the other side.  Great for balance and obliques.

Rotators
Positioning is important for this move. Start on your hands and knees with your hips and shoulders at the same level, and your knees elevated and spread wide. (You should have equal weight on all four limbs, with a flat back.) Hook your right foot over your left ankle and drop your right hip by pivoting on your left foot and aiming the hip towards your right elbow. Keep your arms locked and shoulders positioned directly over your hands throughout the movement. Return to your starting position and repeat on the right.  Engages core nicely.

Burpees
Burpees are such a tough but amazing exercise to use in your love handle fat loss program. They burn a ton of calories in a very short amount of time and the variations for them are endless. For example, you can use just your body weight, you can hold two dumbbells and do them, put a jump in the beginning of the movement, use a barbell and even a frog hop. Heck, you can even throw in a pushup at the bottom portion of the movement to hit more muscle fibers.

Side Planks
Yes I know you can’t specifically target your love handles and make them shrink with spot reducing exercises, but side planks will help you tighten up and firm your entire mid section including your external and internal oblique’s. They will also help you tighten up the all important transverse abdominus. This muscle is chiefly responsible for providing lower back and lower spine support while acting as a girdle for your mid section.

Hill Sprints
Now you might be thinking I’m crazy because hill sprints don’t specifically target your love handle area. Yes I know that but there is a ton of anecdotal evidence showing that people who have added sprints into their fat loss program begin to lose inches off of their waist lines in just a few weeks from adding this form of exercise. Now why are hill sprints so good to lose belly fat and your love handles? Well, because it utilizes intense interval training. No boring and slow cardio here.  A good workout to start off with is to find the biggest and baddest looking hill in your area. I don’t care how big it is. In fact, the bigger the hill, the better your workout and the better your results are going to be. Start at the bottom and from there, sprint up the hill as fast as you can and don’t stop until you reach the top. Once you reach the top, slowly walk back down and repeat this sequence. It might be really hard at first, but just stick to it and I promise it will get easier.

Cut the Carbs
Exercise alone might not keep those love handles at bay, so cut out processed carbs—you know, the delicious stuff like breads, bagels, and pasta—and watch your alcohol intake.

Get Your Zzzs
Studies show that getting a good night's sleep can work wonders on your waistline. Eight hours of uninterrupted shut-eye a night will give you results.

Thursday, July 18, 2013

Killer Body Bootcamp: 6 Week Program

Anyone who works out has some sort of goal in mind; a reasoning for why they are there sweating.  They are either doing it for their health, to look good, to feel more energized or to socialize with friends.  Whatever your motive is, good for you!  You have made a decision that will benefit you in many ways but the hardest part is sticking with it.  Workouts can grow boring if you don't continually switch up your routine.  It is nice to have a library of exercises and circuits to pull from when you start to feel unexcited about going to the gym.  This has greatly helped me in structuring workouts.  Another element to planning/designing workouts that keeps it fresh include bootcamps & programs like P90X or Insanity.  These several week programs tend to help give you focus on specific areas and will show results within that time period; which are good motivators for people. 

I have designed a 6 week total body bootcamp that is sure to make you sweat, drop weight, sculpt and tighten.  In order to see good results you should do the workouts 3-4 times per week.  I would pair this 6 week training with clean eating as well.  Focus on cutting out things like pop, candy, baked goods, fast food and alcohol.  You will see even better results when you clean up your nutritional intake.  Also, give your maximum effort for each exercise and you will see the difference.  Don't just go through the motions to get it done with.  Really think about what you are doing.  Contract your muscles with precision and execute each movement knowing it will take you one step closer to your fitness goal (or just getting through the 6 weeks!).  Crank up the music, lace up your tennies and get going!
 
*I would love to hear from anyone who does this program.  Before & after pictures would be awesome.  Tips, hints and feedback are all welcomed!*

Here is my Killer Body Bootcamp: 6 week program!

peace & love
bj

WEEK 1


 WEEK 2

 WEEK 3

 WEEK 4

 WEEK 5

 WEEK 6

Tuesday, July 16, 2013

Gluten Free Rhubarb Squares Recipe

GLUTEN FREE RHUBARB SQUARES

Ingredients:

Crust
1 cup gluten free flour
1/3 cup powder sugar
1/3 cup softened butter

Filling
1 cup granulated sugar
1/4 cup gluten free flour
2 eggs (lightly beaten)
1 teaspoon vanilla extract
3 1/2 cups fresh or frozen finely chopped rhubarb

Directions

1. Combine crust ingredients (gluten free flour & powder sugar; cut in butter until mixture resembles coarse crumbs

2. Press into bottom of a greased 11x7x2 inch pan

3. Bake @ 350 F for 12 minutes

4. For filling: combine sugar, gluten free flour, eggs & vanilla extract in a medium bowl

5. Stir in finely chopped rhubarb; pour over warm crust

6. Bake @ 350 F for 35-40 minutes

7. Cool

8. ENJOY!

peace & love
bj

what you need to make gluten free rhubarb squares

cruz cutting in the butter for the crust

finely chopping up the rhubarb

crust baked and filling is ready to pour over

filling poured on top of warm crust


all done cooking gluten free rhubarb squares!









I Love To Plank

Planks are an extremely effective way to engage your entire core.  All fitness levels can perform a plank of some sort; whether it be modified or advanced.  Doing crunches is so 10 years ago.  The fitness world has evolved and science has helped show that there are many more efficient ways to work your core than doing the standard crunch. 

Having a strong core is sexy and healthy.  It helps maintain posture, gait and inner core muscles the support your joints & organs.  The bio-mechanics of your walking, jogging, sitting & running will improve with core strength.  You may find that simple everyday tasks are easier because you have a stronger core.  It literally improves your quality of life!

I found a great plank workout on Women's Health.com.  I incorporated the exercises into my own template and changed some of the sets & reps for my personal goals; along with mixing other exercises in with them.

Happy Tuesday!

peace & love
bj

Wednesday, July 10, 2013

Leg & Ab Workout

Here is a leg & ab workout that I designed for my sister and I to do this evening.  We wanted to keep it fairly short (45 mins.) and I had the motive of doing exercises that wouldn't burst open my poison ivy blisters on my lower legs. 

This is a nice combination of movements to work your legs and abs.  Go heavy with weights.  Take minimal rest.  Blaze through it in no time!

peace & love
bj

Monday, July 8, 2013

Inspire Me

It seems to be hard to get off our asses and get back into working out after a nice vacation like we just had over the 4th of July.  I fortunately did not feel that way this time.  I think it is because I have made working out a habit.  I live and breath for that one hour everyday that I get to put my body through a tough workout to make it better.  I love the feeling of sweating and melting away my day's frustrations.  I love how a heavy squat bar feels pressing against my shoulders.  I know that the burn that seems to lock up my muscles at points will result in me being stronger than I was last week. 

Working out is tough and hard!  If it was easy, everyone would do it.  It takes discipline and determination to stick with it day in and day out.  Maybe you are the type of person that needs someone to work out with to keep you accountable or maybe you just need a swift kick in the rear. 

I put together a list of absolutely inspiring and motivational fitness quotes for you to read.  I hope this helps you kick start your week and get back into healthy habits and living!

peace & love
bj

"You want me to do something... tell me I can't do it." -Maya Angelou

"In the world there are believers and then there are non-believers. For all of you non-believers out there, I have something to say to you…never underestimate the heart of a champion." - Rudy Tom Johnavich

"I've learned that something constructive comes from every defeat." - Tom Landry

“To uncover your true potential you must first find your own limits and then you have to have the courage to blow past them." - Picabo Street

”Keep on going, and the chances are that you will stumble on something, perhaps when you are least expecting it.  I never heard of anyone ever stumbling on something sitting down.” - Charles F. Kettering

"Those who do not find time for exercise will have to find time for illness." – Earl of Derby

"Take care of your body. It’s the only place you have to live." – Jim Rohn

"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity." – John F. Kennedy

"I’m not out there sweating for three hours every day just to find out what it feels like to sweat." – Michael Jordan

"Strength does not come from physical capacity. It comes from an indomitable will." -Mahatma Gandhi

"Just do it."™ -Nike

"You miss 100% of the shots you don't take." -Wayne Gretzky

“God builds barriers in life not to keep us from obtaining what we want but to see how bad we really and truly want something.... You will break the wall down if you want it bad enough” - Birdo (Bubba) Lee Richards III

"You know that little voice inside your head that tells you that you can't?  Crush that guy with sweat, guts and determination!" - Unknown

"The difference between want and need is self control." - Unknown

"Toughness is in the soul and spirit, not in muscles." - Unknown

"Motivation is what gets you started.  Habit is what keeps you going." - Jim Ryun