One of my biggest focuses is my rear. I have strong thighs and glutes from years of dance, volleyball, and track- so keeping those big muscles from getting flabby is a must!
Here is a funny and informative article Jeff sent me today. Enjoy!
http://bretcontreras.com/2010/07/megan-foxs-butt/
Friday, March 4, 2011
Sunday, January 30, 2011
It's been a good week!
This has been a good week. I kicked up my weights this week and will be changing up the worki outs and kicking them up a notch. I've been doing well with my food, and had my cheat day yesterday. I found that the less I've eaten crap food, the less I've actually craved it. Even though I've been eating better I need to be better at tracking my actual calorie intake so that I can make sure I'm exactly on track via Jeff's instructions. I've gotten some compliments from a few friends who don't see me all the time who have noticed that I'm starting to look different which is a huge plus :)! I was already an outspoken fairly confident person before, but feeling better about my body has definitely started to bring out that extra spark of confidence.
Wish me luck this week
xo -KE
Wish me luck this week
xo -KE
Monday, January 24, 2011
Week three has begun!
Today I'm in a total funk, and am hoping that a couple of really great work out will kick start me out of it. After a very busy weekend, and lots of cardio via hours of going out dancing- I'm feeling good. I was able to add some weights on my circuit today, and am planning to do a second work out (maybe some pilates or yoga) this evening. The great thing about this work out that Jeff has made for me is that is that it is hard, and challenging, but is also fun for me since I love to lift. Finding the right work out for you is about finding something to do that you love, it is the easiest motivator ever! I really haven't had any trouble walking or anything the day after a work out, and have just had that "I had a great work out yesterday" soreness.
Wish me luck on work out number two, and keeping close to my nutrition rules (my BIGGEST struggle) as I'm out running errands today.
xo-KE
Wish me luck on work out number two, and keeping close to my nutrition rules (my BIGGEST struggle) as I'm out running errands today.
xo-KE
Thursday, January 20, 2011
So sore, but it's time to get back on the horse...er..bike
My legs were SO sore from Tuesday's work out, and so I'll have to admit, I took yesterday off. I will be meeting today with a vengence. Jeff sent me all of my nutrition info so that we can really get into specifics on getting towards my weight/body goals now that I've made it through the first week of butt kicking and getting my body back into the swing of things. I'm going to be throwing a new work out into this week's line up, as well adding weight to the work out I was doing last week. I adore weight lifting, and am excited to be adding more to my routine.
I am aiming to stretch more, and drink more water, so that I don't have the same thing happen to my legs as Tuesday.
Send me a virtual high five....here goes!
xo- KE
I am aiming to stretch more, and drink more water, so that I don't have the same thing happen to my legs as Tuesday.
Send me a virtual high five....here goes!
xo- KE
Tuesday, January 18, 2011
I did it!
I will be expecting a high five from Mr. McDole when we have our meeting tomorrow. With the work out he's given me, he wanted me to be able to do the circuits 3-4 times through, and today I did them all 4 times through! Tomorrow starts higher weights, I'm not going to lie, I'm excited.
Definitely a great feeling, I'm feeling stronger, and more confident already and it's only been a week. Photos and measurements coming tomorrow (not feeling AS great about that- but it has to be done).
xo- KE
Definitely a great feeling, I'm feeling stronger, and more confident already and it's only been a week. Photos and measurements coming tomorrow (not feeling AS great about that- but it has to be done).
xo- KE
Monday, January 17, 2011
From the Trainer: How To Burn the Fat From Those Trouble Areas
How To Burn the Fat From Those Trouble Areas
I know a lot of people want to know the secret to this topic. I can’t count how many people I have ask me, “How do I lose the flab on my stomach?” And usually they may follow that up with how many crunches and situps they do to no avail. I also get baffled looks when I tell people that we do not do crunches or situps with our clients and they get worried that they will not “flatten” their stomachs then because they aren’t “working” those muscles. I’ll share the big secret with you here.
The secret to burning fat from your body is not isolating that area of the body and just doing countless repetitions. You will just tire yourself, become bored very quickly, and possibly even injure yourself. The only thing you may do when isolating parts of the body that way is build more muscle; which yes, that is very useful and will help turn your body mass index (BMI) in a positive direction but it will not get rid of the fat. The only way to “burn” fat is to get the heart rate up and keep it up. Cardio is the best known method and you can do cardio by running or by lifting. Doing intense intervals with lifting where you are moving quickly is a great way to build muscle and to help burn fat from the body.
Performing cardio helps to boost the metabolism in the body and you will burn more calories throughout the day. Doing a countless number of situps will just tire your abdominal muscles out and you may not even burn the fat from that area as it may actually burn fat stores from a different area of the body. So those gimmicks that you see that “target” your “troubled” areas (the shake weight, the countless ab workouts such as the crunch machines and electrode (shock) methods) do not work.
He didn’t get like that with a shake weight! He used strength training and good nutrition habits!
Typically our body “burns” fat in reverse order of how we store it. How we store it is genetic and cannot be changed. For instance, males usually store their fat around the midsection first and females generally store around the hips and thighs. Unfortunately, those will be the last places you lose your fat. So, don’t get discouraged too soon!
Lifting weights and building muscle will increase how many calories you burn throughout the day as well since it takes more energy to work muscles; compared to fat which takes very little energy. Doing cardio through lifting will build muscle and boost your metabolism throughout the day. So, cardio through lifting is a win-win if you want to get stronger and lose weight! You can still do your running, if you enjoy doing that, between your workouts.
It’s also good to keep in mind that 80% of how you look is your nutrition! You can do the best workouts ever and have the best trainer ever, and you won’t make progress on losing bad weight.
One last bit, a trainer who knows his/her stuff gets very annoyed when you say you want to “tone” your muscles. Tone refers to the amount of tension there is on the muscle and does not in any way describe how a muscle looks. Use “defined,” “lean,” “chiseled,” or “ripped” to describe how you would like your muscles to look!
-J.McDole
I know a lot of people want to know the secret to this topic. I can’t count how many people I have ask me, “How do I lose the flab on my stomach?” And usually they may follow that up with how many crunches and situps they do to no avail. I also get baffled looks when I tell people that we do not do crunches or situps with our clients and they get worried that they will not “flatten” their stomachs then because they aren’t “working” those muscles. I’ll share the big secret with you here.
The secret to burning fat from your body is not isolating that area of the body and just doing countless repetitions. You will just tire yourself, become bored very quickly, and possibly even injure yourself. The only thing you may do when isolating parts of the body that way is build more muscle; which yes, that is very useful and will help turn your body mass index (BMI) in a positive direction but it will not get rid of the fat. The only way to “burn” fat is to get the heart rate up and keep it up. Cardio is the best known method and you can do cardio by running or by lifting. Doing intense intervals with lifting where you are moving quickly is a great way to build muscle and to help burn fat from the body.
Performing cardio helps to boost the metabolism in the body and you will burn more calories throughout the day. Doing a countless number of situps will just tire your abdominal muscles out and you may not even burn the fat from that area as it may actually burn fat stores from a different area of the body. So those gimmicks that you see that “target” your “troubled” areas (the shake weight, the countless ab workouts such as the crunch machines and electrode (shock) methods) do not work.
He didn’t get like that with a shake weight! He used strength training and good nutrition habits!
Typically our body “burns” fat in reverse order of how we store it. How we store it is genetic and cannot be changed. For instance, males usually store their fat around the midsection first and females generally store around the hips and thighs. Unfortunately, those will be the last places you lose your fat. So, don’t get discouraged too soon!
Lifting weights and building muscle will increase how many calories you burn throughout the day as well since it takes more energy to work muscles; compared to fat which takes very little energy. Doing cardio through lifting will build muscle and boost your metabolism throughout the day. So, cardio through lifting is a win-win if you want to get stronger and lose weight! You can still do your running, if you enjoy doing that, between your workouts.
It’s also good to keep in mind that 80% of how you look is your nutrition! You can do the best workouts ever and have the best trainer ever, and you won’t make progress on losing bad weight.
One last bit, a trainer who knows his/her stuff gets very annoyed when you say you want to “tone” your muscles. Tone refers to the amount of tension there is on the muscle and does not in any way describe how a muscle looks. Use “defined,” “lean,” “chiseled,” or “ripped” to describe how you would like your muscles to look!
-J.McDole
Wednesday, January 12, 2011
I hope I can walk tomorrow. [fingers crossed]
Day number 2, threw in some extra cardio this morning - that isn't part of the instructions from McDole. I was feeling a little stiff and a pretty motivated- which is a nice feeling.
My eating was a win, with a side of lose. I ate well all day, and then lost to a few extra breadsticks tonight at Olive Garden. This is a mass improvement from my previous habits though, no candy, cookies, or junk in general.
I did THE workout tonight, and did it all the way through like a good trainee should. While it felt amazing during, I am already sore and have doubts about my ability to walk like a normal person tomorrow. The feeling is amazing though, this soreness is proof to my healthier lifestyle.
Feelin' good, but feelin' tired. Wish me luck tomorrow.
My eating was a win, with a side of lose. I ate well all day, and then lost to a few extra breadsticks tonight at Olive Garden. This is a mass improvement from my previous habits though, no candy, cookies, or junk in general.
I did THE workout tonight, and did it all the way through like a good trainee should. While it felt amazing during, I am already sore and have doubts about my ability to walk like a normal person tomorrow. The feeling is amazing though, this soreness is proof to my healthier lifestyle.
Feelin' good, but feelin' tired. Wish me luck tomorrow.
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