Per Racheal Crosgrove Q&A in Womans Health - The dreaded “muffin top” is made up of fat, so you can’t flex it away. Instead, focus on full-body exercises that burn more calories and get your metabolism revving long-term. One of the many effective exercises is the lunge with single-arm press.
Hold a dumbbell at your right shoulder and stand with your left foot three feet in front of your right. Lower into a lunge.
As you stand, press the weight overhead. Lower it back to your shoulder and repeat. Do 10 to 12, then repeat on the other side.
Holding a weight on one side while doing a lower-body move makes your core work harder to stabilize your body. The result: You’ll burn calories, rev your metabolism.
Patty Hartong Fitness Tips
My Blog is designed to help my clients understand the importance of exercising correctly. ie: using proper form - being aware of their personal limitations – and using correct modifications. Currently - you cannot view the workouts, or exercises until you have worked with me on proper technique. The workouts currently posted are advanced. http://calfitnessandyoga.blogspot.com
If you would like access and currently attend my CSD Group Fitness Class, or train with me individually, sent me an email requesting permission.
Cheers - Patty
Bikini Challenge Nutrition reminders and rules to follow –
8 weeks – NO EXCUSES!
The following rules are your rules for life.
Note: Once you meet your goal you will continue to eat following these rules in order to maintain your body. There is not a finish line to this challenge. You will find that once you are in your jeans, the way you eat and workout will have become a way of life for you.
1. Eat breakfast within 15 minutes of waking up followed by a meal every 3-4 hours. You must fuel your body (not starve it) to get your metabolism revving and keep your blood sugar stable starting first thing in the morning. Your body is in a fasted state when you wake up because you have not eaten for 8-12 hours. Being in a fasted state means your body wants to store fat. Your metabolism is in the gutter at this point and you are definitely not burning fat. Also skipping meals increases your likelihood of metabolic syndrome which includes decreasing your good cholesterol, increasing your blood pressure and worst of all increasing your belly fat. Why is this? Fasting decreases insulin sensitivity which means your body becomes insulin resistant, or it has trouble removing glucose from the blood. Do not skip meals!
2. Have a Fruit or Vegetable ever 3-4 hours with every meal. Never Eat Protein by itself. Eliminate all processed carbohydrates and you have to earn your unprocessed starchy carbs. Some carbohydrates raise your blood sugar faster than others. You want to completely avoid...Make it a point to have a fruit or vegetable at every meal with your protein source. You can also choose one of the starchy unprocessed carbohydrates from the grocery list to have with your breakfast and in the meal immediately after your workout and your post workout shake. These are the two meals in your day that your glycogen stores and blood sugar will be the most depleted and you will need those starchy carbohydrates.
3. Have a protein source at every meal. Never eat carbohydrates by themselves. Protein contains the building blocks of what your body needs to build a buff bod. Never eat carbohydrates alone. Carbohydrates raise your blood sugar, some faster than others, telling your body to go into storage mode. Protein blunts this increase in your blood sugar keeping you in a stable fat burning mode. At every meal have a source of protein with a carbohydrate. It is important you eat a protein with each meal to keep you in a fat burning state all day long. For your breakfast, lunch and dinner shoot for 4-6 ounces of protein which looks like the size of the palm of your hand. You do not need to get your scale out, just eye ball it but make sure you are getting enough.
4. Eat healthy fats daily. Don’t be afraid of fats! You need good fats in your diet. Plenty of nuts, avocado, olive oil and fish – these are essential to making you healthy! And most recently research is supporting coconut oil/milk as an important addition to your diet. Add it to your shakes or use it as part of one of your meals. There has also been research that shows Omega 3 fats, the kind found in fish, increase and help regulate your body’s fat burning potential!
5. No more caloric beverages. Drink mostly water. Drink ½ your bodyweight in ounces of water every day. Being dehydrated is not acceptable when it comes to achieving a fit and fabulous body and getting into your jeans. Being dehydrated takes away from your exercise performance, leading to decreased results, causes fatigue and increases your cortisol levels, your stress hormone that breaks down muscle tissue. Your pee should be clear. If your pee is not clear you are not drinking enough water. You can have tea and coffee in moderation.
6. Save shakes and bars for emergencies when whole food is not an option except for post workout when a shake will be your best choice. Post workout you should have a shake. Otherwise, you can have a shake as a snack blended with some fruit if whole food is not available. Limit your consumption of over processed, high sugar, low nutrient foods including many of the protein and health food bars. Check the labels of the bars for high fructose corn syrup and hydrogenated fats. Stick with the rule: if you can’t pronounce the ingredients you probably don’t want to eat it.
7. Optional: Supplement daily with a Multivitamin, 3-6g Omega 3 Fish Oils and 2000 IU of Vitamin D3. If your body is deficient in any of the vital nutrients you will not burn fat and get into your jeans. Taking these supplements daily is your insurance policy that you are getting everything your body needs to function optimally. Check with your doctor before starting new vitamins ore medications.
8. Always drink a workout shake either during your workout or within 10 minutes of finishing your workout. Use a high quality whey protein shake (with 20- 30 grams of protein) mixed with fruit or other carbohydrate. You will not get everything out of your workout if you skip this step. You must replenish your body immediately after your workout with quick releasing carbs and fats (a shake is best) to ensure optimal recovery.
9. Keep this journal of what you are eating and follow these rules 90% of the time. Keeping a journal will keep you accountable and keep you on track. To get into your jeans you must keep track of what you are doing so you can look back and make changes if you need to. If you don’t keep track you will think“I am following these rules “most of the time.” But consistently when someone says “most of the time” to me and isn’t writing it down, they are following the rules about 70% of the time which will not get them in their jeans. Keep in mind you do not have to be 100%. Give yourself 10% of your week to relax and enjoy life but stick to the rules the other 90%.
10. You should spend time each day de- stressing. High Cortisol levels (your stress hormone) has been linked to high belly fat and will keep you from getting in to your jeans. Take 10 minutes every single day to do one of the following:
• Close your eyes in silence, practice deep breathing
• Take a hot bubble bath
• Take a Jacuzzi
• Stretch or do yoga poses in silence (alone)
• Write in a Journal – get up 10 minutes earlier and just write and let your
Subconscious flow. Buy a nice journal for this only.
• Get a pedicure or a massage or facial – you deserve it!
• Watch a Funny Movie.
Cheers - Patty
Rules From Rachael Crosgrove, Female Body Breakthrough
What is your REALAGE? - go to Realage.com and take the test.
Weekend Challenge #1 - 11 exercises 50 sec effort and 10 sec rest (Interval)
7 -MIN WARMUP
· Jump Rope Training - use this as your warm up - Set your timer for 15 rounds and two intervals of 10 and 15 seconds. You will complete 15 rounds of 20 seconds of jump rope work and 10 second of rest. Try to change the style of your skipping for each interval. One more thing, if you don’t have a jump rope - then do high knees, jumping jacks, scissors, or something similar to get your heart rate up and your legs working. (I did not count by jumps but down the road we will).
· For this workout you will need your Interval timer. Set your timer for 12 rounds of two intervals. The first interval will be set for 10 seconds and the second one for 50 seconds. Your goal is to push as hard as you can during each 50 second interval to complete as many reps as possible for each exercise. The 10 seconds in between is just enough to write your reps down.
My scores for this workout: 1-22-11 (beat all my old reps from 1-15)
Shoulder Push-ups – 38 reps (you are in a rev V-butt up)
Prisoner Jump Squats – 70 reps (squat jumps)
Mountain Climbers – 108 reps (each jump counts as 1)
Clapping Push Up on your knees– 28 reps Jump Lunge – 56 total reps(alternate lunge with jump)
Bicycle rotation Abs on floor – 94 reps (each knee to elbow counts as 1)
Single Leg ext - Tricep Push-ups (on knees) – 23 reps
Forward & Backward Lunge w/ single leg Jump Up (left) – 22 reps
Forward & Backward Lunge Jump Up (right) – 25 reps
V-Up Side Crunch (left) – 30 reps V-Up Side Crunch (right) – 30 reps
Burpees with a jump – 12 reps
Cheers - Patty