Tag Archives: personal trainer

cross fit style workout

Waterfall Workout (cross fit style workout) – Dynamax Ball Style

cross fit style workout

All you need for this cross fit style workout workout is a Dynamax Ball!

Pyramid Workouts work by doing 10 reps of everything 1x through.  Then 9, 8, etc. and so on until you hit 1 rep of each exercise.

1.  Ball Squats:  Squat all the way down until your bottom touches the ball

2. Ball Slams:  Bring the ball over head.  Slam it down.  Work to catch it on it’s bounce to conserve energy!

3.  Burpees: Place the ball on the floor.  Jump out into a push up position.  Touch your chest to the ball.  Stand back up and place the ball over your head.  Make sure your chest touches the ball teach time.

4.  Sit Up To Stand Up:  Lay down on the floor with the ball over your head.  Pull the ball over your body past your feet, rocking up onto your heels.  Stand up and press the ball over head.

5.  Squat to Press:  Squat down until your elbows touch your knees.  Stand up and press the ball over your head.

6.  Medball Slams:  Sit down, knees bent heels on the floor.  Lean back 45 degrees and slam ball side to side bringing the ball over your head between slams.  (10 reps to each side)

7.   Push Ups:  Do 10 push ups with one hand on the ball and 10 with the other hand on the ball.  Travel over the ball between each and every push up.

Time yourself and record your time below!

 

sweet potato fries

Stuffed Burgers and Sweet Potato Fries

Sweet Potato Fries

Every now and then I crave a juicy Hamburger!  The good news about eating Paleo, is you can indulge on these cravings!  You just need to nix the bun.  If you make Sweet Potato Fries you have a home cooked trendy burger treat.

Ingredients:

Stuffed Burgers

  • 1/2 lb 94% Beef
  • 1 tsp cumin
  • 2 Spicy Pepper (if you like)
  • 1 egg
  • 1/4 cup Blue Cheese crumbles
  • Sharp Cheddar
  • Sweet Onion
  • Shredded Romaine
  • Roma Tomato

Sweet Potato Fries

  • 1 sweet Potato
  • Sprinkle Everyday Seasoning
  • 1 TBSP Coconut Oil

Prep:

  • Preheat Oven to 425 degrees
  • Chop sweet potato into frie size pieces.
  • Sautee with coconut oil and seasoning until golden.
  • Spread out on cooking tray and bake for 30 min or until golden and crispy.
  • While fries are baking, remove tops and seeds from peppers.
  • Mix beef with blue cheese, cumin, and egg.
  • Stuff peppers with cheddar cheese.
  • Wrap stuffed peppers with beef.
  • Grill on low heat (to melt cheese)  until cooked or sear on both sides for 1 min and then pop into oven for 5 to finish.

Calories: 516 Fat 36g, Carbs 13g, Protein 34g

vegetarian lasagna

Vegetarian Lasagna

vegetarian lasagna

You can always add meat to a Vegetarian Lasagna, but this meal is a great way for vegetarians to get more protein in their diet.

Ingredients:

  • 3 Large Zucchini
  • 1 Stock Broccoli
  • 4 cups spinach
  • 2 cans Diced Tomatoes
  • 2 tsps minced garlic
  • 1 tsp ground pepper
  • 1 tsp every day seasoning
  • 2 Cups Fat Free Mozzerella Shredded
  • 2 Cups Fat Free Cottage Cheese
  • 1 Cup Fat Free Ricotta
  • 1 Egg

Prep:

  • Sautee Tomatoes, Garlic, Pepper, Every Day Seasoning in a sauce pot.
  • Combine Mozzerlla, Cottage Cheese, Ricotta, and Egg.
  • Slice Broccoli and zucchini vertically into thin strips.
  • Layer Pyrex Dish with sauce, zucchini, cheese, spinach, sauce, broccoli, cheese, spinach sauce, zucchini, sauce, and finally cheese again.
  • Bake at 350 Degree for 45 min or until cheese is golden brown on top.

Calories 428, 14.3g Fat, 22.5g Carbs, 3.9g Fiber, and 55.8g Protein

cross fit style workout

Beat Your Time Cross Fit Style Workout

Ok, here’s how this Beat Your Time Cross Fit Style Workout Works:cross fit style workout

  • Do the following exercises below as fast as possible performing each rep with the best form possible.
  • In between exercises do 10 pushups and 10 squat jumps (or 20 squats if you have knee issues)
  • After you complete the 7 exercises, record your time.
  • Work to beat your time the next round through!
  • Record your time below to push each other!

Beat your time Cross Fit Style Workout Exercises:

Neider to Push Press:  Do each movement 20x

Toe Taps:  20 to each side

Advanced Single Leg Squat:  10 Each Leg

Lifted Leg 1/2 V-Up

Toe Touches: 20 Per Leg

Split Jumps: 20 per Leg

Russian Twist: 20 to each side

 

Equipment Needed: Med BallWeights

 

padahastasana or hands to feet pose

4 Tips to Improving your Padahastasana or Hands to Feet Pose

padahastasana or hands to feet pose

Padahastasana or Hands to Feet pose is one of my favorite postures!

It is the first time in class your shoulders get a break, if you don’t have proper posture, we suggest to check this review!

By the time I am coming up arms and head together from Hands to Feet pose, I feel like I have finally awakened for my day.  My muscles feel exponentially looser and I feel as if my spine has lengthened a foot!

I was going through the posture correctors 2018 and came to a conclusion that Padahastasana had helped me unlock the secret to yoga:  Use your own strength to stretch your body.  It’s really no secret my instructors said it and now I say it all the time, “Pulling is the object of stretching!”  This posture, however, was the first posture where I actually found this to be true.

I used to and still have very tight hamstrings, but I do have to say that the muscle enhancement pills also helped out.  Every class that I am able to lock my knees makes me so happy.

Here are 4 tips to lock you knees, Lock Your Knees, LOCK YOUR KNEES!:

  1. Make sure to glue your body to your legs and get your elbows as close as possible to each other behind the calf muscles.  After you can grab your heels, your next goal is to touch your face to your shins–not to lock your knees
  2. Use your Breath:  Like every yoga pose, you want to maintain normal breathing in this posture.  With your inhales, pull harder on your heels.  With your exhales, roll forward weight in your heels and lift your hips up to the ceiling.
  3. Use your Quadriceps muscles:  The quadriceps is the hamstrings’ antagonistic muscle.  Your hamstrings bend your knee and your quadriceps extend the knee.  If you want to “Lock your knee” (or extend it)   You have to use your quadriceps.  The more you work to constantly and consistently contract your quadriceps, the more your hamstrings will be forced to slowly open up and stretch.  ****Using on your strength won’t pull muscles.  Make sure to never bounce into a posture.  Then you are using strength and momentum.  This combo can pull muscles.
  4. Imagine your Head Moving Down your Shins:  Once you can lock your knees, the goal then becomes to lengthen your spine.  Imagine your head sliding down towards your toes.  To do this, you will need to continue pulling with your biceps.  Then try to depress and retract your shoulder blades so you can use your back strength to open up your upper spine.

Muscles Contracting:

  • Biceps
  • Quadriceps
  • latissimus dorsi
  • rhomboids

Stretches: 

  • Spine
  • hamstrings
  • hips
  • glutes
  • Erector Spinae
  • trapezius

Compresses:

  • Large intestine
  • Small intestine
  • Abdomen

Stimulates:

  • Digestive System
  • Heart
  • Nervous System
  • Brain

Bikram says Padahastasana or Hands to Feet Pose Benefits us by:

  • Improves digestion
  • Stretches out the the wrists.  Helping with Carpel tunnel and arthritis, using Kidney Atlas.
  • Opens and Stretches the Hamstrings
  • Stretches the spine.
  • Improves Sciatica
  • Awakens you, sending blood to the brain.
  • Stimulates the nervous system
  • Tones the abdomen
lose weight quickly

5 Tips to Lose Weight Quickly

You’ve got a hot date this weekend,lose weight quickly

Your high school reunion is next month,

Maybe your sister is getting married and you want to look your best for the family photo.

Whatever the reason, we often find ourselves regretting our failure to stick to a healthy diet 1-3 weeks out from a big event.  We need to lose weight quickly!!

While a week or two might not be enough time to transform you into a Calvin Klein model, it is enough time to at least take away the bloat and perhaps drop 5-10lbs.

Here are my Top 5 Rules to Lose Weight Quickly!

1.  Nix the Sodium!:

  • There is so much sodium in the average American diet.
  • If it’s processed, you can guarantee that there is sodium in it!  
  • Check your labels, work to cut out as much sodium as possible.
  • What’s wrong with sodium you ask? Your body needs to have a certain level of sodium to allow the body to function properly.  When your sodium increases you must retain water to keep your sodium levels within normal saturation levels; unless until you have flushed the sodium out.  If you always eat high sodium foods, you are ALWAYS retaining water.  Nix the sodium and you might drop 3-5lbs in water weight right away!

2.  Stick to your Ratios:

  • If you want to lose weight eat 1g Protein for 1g of Carbohydrate you eat.  
  • Think about it, we call it low carb, but all you are actually doing is balancing your protein to carbohydrate ratio.  
  • This is why most diets seem to be “low carb.”  
  • Diets aren’t actually “low carb.”  Americans just eat too many carbs to begin with which is why you want to lose weight in the first place.

3.  Eat Veggies:

  •  If you eat enough veggies to balance out the protein you eat I promise you won’t be hungry.  
  • Veggies take up space filling your stomach.  
  • We often cheat on diets because we feel hungry: Fill up on veggies and you will have less reason to cheat.  
  • Veggies also contain lots of fiber to help you “push” some of the old crap you previously ate through the system.–You’ll feel less bloated when you have less sticking to your intestine walls.  
  • Season them with low sodium seasonings such as any of the Mrs. Dash line to add more flavor to your meals.  

4.  Drink Water:  

  • Your sodium levels do not balance out with one glass of water and the amount you drink can affect your eyesight, if your dehydrated and your eyesight is going away then try googling Eye doctors near me or visit your local clinician for treatment.  
  • Take eating sushi for example:  When you go out for sushi and have soy sauce with your roll it’s like you just consumed 1 tsp of salt.  Imagine instead of putting that tsp in your body you put it in a 8oz glass of water.  Now add 8 oz of water and pour half the glass out.  You are left with 1/2 a tsp of sodium.  After the next glass you’ll have 1/4 and so on and so forth.  
  • The more water you drink, the less water your body needs to retain to bring it back to it’s normally sodium saturation.  
  • Oddly enough, the more water you drink the less water you will retain.  
  • DRINK WATER!

5.  Don’t Restrict Calories Too Much:

  • The mistake most of us make is we restrict calories too much.  
  • This causes your body to go into “starvation mode,” meaning your body will shut down bodily functions to conserve calories.
  • If you cheat one day before you event you will stop losing weight and your body will for sure hold onto the calories during and after the function, making you rebound to a higher weight than you started at.
  • Eat at least 1200-1400 calories if you are female or 1400-1600 calories if you are male to avoid going into starvation mode!

 

If you look at any diet you will see it typically follows these rules.  The only difference is instead of telling you the science, they simple tell you the foods to eat.  Here are some “Safe” foods to consume and still drop weight quickly.  Stick to these foods, we’ll call it the What Courtney Eats Based on all the Diets she’s read about Diet.

Safe Foods:

Get creative!  Make something new!  I bet you won’t be bored.  Here are some recipes that might help you stay on track!

blueberry protein muffins

Blueberry Protein Muffins

Healthy Recipes

Chicken Tacos

chicken curry

Chicken Curry

green smoothie

Green Smoothie PB&J

And a couple recipes that will keep you on track.  Beware the following recipes do have cheese so make sure that you drink extra water to flush out that sodium!

Spicy Stuffed Pepper Burgers

Spicy Stuff Pepper Burgers

Spinach crust pizza

Spinach Crust Pizzas

gluten free lasagna

Gluten Free Lasagna

 

 

 

green smoothie

Green Smoothie

green smoothieGreen Smoothies  are an excellent way to get in more greens, fiber, and protein!

You need a good blender, but you can have a lot of fun making weird concoctions.

Here is a green smoothie I made up that tastes like a peanut butter and jelly sandwich!

Ingredients:

  • 2 Cups Spinach
  • 1/2 Cup Carrots
  • 1 Banana
  • 1/4 cup berries
  • 1 serving Cytomax Vanilla Whey
  • 2 TBSp PB2
  • 6oz Coconut Water (or water)

Prep:

Green Smoothie Nutrition Facts:

262 Calories 2.9g Fat 26.7g Carb 4.5g Fat 35.7g Protein

 

crock pot round roast

Healthy Crock Pot Round Roast

crock pot round roast

Ingredients:

  • 3-4lb Round Roast
  • 1/2 bag Baby Carrots
  • 2 Onions
  • Salt
  • Pepper
  • Garlic  Powder
  • Olive Oil
  • Everyday Seasoning
  • minced garlic
  • Beer
  • Sriracha

 

Prep:

  • crock pot round roastMarinate Round Steak with Salt, Pepper, Garlic Power, and Olive Oil.  Use as much as you need to create a fine coat over meat.  
  • Sear roast on each side for about 2 min.
  • Add to Crock Potcrock pot round roast
  • Deglaze the pan with half of the beer to get the remnants of the beef off the bottom then add to crock pot.
  • Chop onions into think slices then add carrots and onions to crock pot with the remaining beer, desired sriracha (I recommend starting with 1tbsp), and some everyday seasoning.
  • crock pot round roastCook on high for 4 hours or low for 8-10 hours.

Crock Pot Round Roast is one of the leanest ways to eat beef.  If you are sick of chicken, this is your recipe!  Serve with a green salad for a perfect paleo meal!  a 4lb roast makes 10 servings.  Each serving has 384 Calories, 10.3g Carbs, 4g Fiber, 11.1g Fat, and 50g Protein.  Talk about a great way to stick within your ratios!

 

lose weight without changing anything

What You Can Do To Lose Weight Without Changing Anything

Alright, I understand not all of us like to exercise.

Making a lifestyle change is never easy and I realize you may not be ready to hop on board with exercising and nixing the pizza just yet.

Personal Trainers call this the Precontemplation Phase.  (Click out HERE to see what phase you are in)

If you are in the Precomtemplation Phase then check out this video for the one thing you can do to lose weight without changing anything about your exercise or the foods you eat.

 

PS:  When you have been tracking for a while and notice you tend to go over on your calories more than you stay below, go out for a walk and log that.  You’ll get some calories back.  You might just be headed down the road to contemplation.

running drills to improve running form

Running Drills to Improve Your Running Form

 

running drills to improve running formYou know it is important to have good running form, but often it is developing that good running form that is hard.

The 3 main keys to good running form is:

  1. Mid Foot Strike
  2. Angles:  Dorsiflexed foot and knee to 90 degrees
  3. Forward Tilt

Here are some running drills to improve running form: