"Today's Motivational quote for Womens Workouts"
If your New Years resolution is to get into great shape then I have some great news for you.
I am here to HELP YOU!
I have decided that in 2012 I will HELP as many women as I can get into better shape!
I have several big things planned but for now just know that you can follow along (here on my blog or Youtube) and I guarantee that the information you get here will help you.
I will be posting great diet tips and workout advice.
I will show you what to do and more importantly what you can avoid so you don’t spin your wheels.
And don’t forget that if you need help all you have to is ask me…I will be glad to answer any questions you have.
Until tomorrow…
– Amber
I hope everyone had a great holiday!
Now we only have one more (New Years Eve) to go and then IT’S ON!
Most of clients are still in holiday mode but it is important that I keep them on track this entire week.
I am still doing FULL BODY circuit style workouts with my clients this week.
Here is a routine for you that is short and sweet:
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Warm Up (5-10 minutes on elliptical, treadmill, etc)
Circuit #1
Squats – 15 reps into
Push Ups – 15 reps into
Body Weight Rows – 15 reps
Rest 1 minute
Repeat 2 more time for a total of 3 circuits
Rest 2 minutes then go to circuit #2 (below)
Circuit #2
Dumbbell Shoulder Press – 15 reps
Dumbbell Curls – 15 reps
Overhead Dumbbell Extensions – 15 reps
Rest 1 minute
Repeat 2 more time for a total of 3 circuits
Rest 2 minutes then move on to Abs
Ab Workout
Bicycles – 20 reps
Power Crunches – 20 reps
Ab sliders – 20 reps
Complete 3 rounds of each
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See short and sweet but…INTENSE!
Hope this workout helps you through the week.
Other News
I am so excited!
We are putting our finishing touches on our newest fitness product and it should be ready in a week or so!
If you like circuit training and are ready to get into great shape for the New Year then this is the program for you!
Stay tuned for more details and as always if you have any questions just use THIS FORM to contact me.
– Amber
TRX Workouts are great for women!
A lot of women are not familiar with the TRX Suspension Trainer when they start working out.
They think that the only option is to use the regular weights and machines that they are used to seeing in the gym.
When I talk to women who want to begin personal training with me I always tell them that we will incorporate the TRX trainer into their routine.
When I design my TRX Workouts for my female clients I am able to accomplish almost everything I can with traditional weights.
By using your body weight for resistance you can get an incredible workout and great results!
The versatility of using the TRX Suspension trainer is an added benefit!
I can create exercise programs using ONLY the TRX trainer and not have move all over the gym.
I can position my clients in one location and design a complete circuit training workout using just the TRX Suspension Trainer.
For my clients that travel the TRX Trainer is great!
I design their workouts for them and they are able to take and use the TRX Suspension Trainer wherever they are.
Since I am such a big fan of using the TRX I will be adding for TRX related exercise tips and videos to my blog in the very near future.
– Amber
Have any questions about using the TRX Suspension Trainer in your workout routine?
Let me a comment or contact me…I will be glad to help!
Even though I am in the midst of redesigning my blog I still need to get out some helpful tips to you today.
The holiday madness is in full swing and if you aren’t careful you could really slip up this time of year.
I thought I would share with you the strategies I use with my clients for the holidays.
Workout Tips
- Stay dedicated to your workout routine! – With the hustle and bustle, last minute shopping, and other obligations it is very easy to skip the gym this week. DON’T DO IT! Get in there and get it done. Make it a priority and set aside time to workout. We all need to burn a few extra calories this week so don’t make it worse by skipping the gym.
- Use Full Body Workouts – Get more bang for your buck and use Full Body workouts this week. Train the big muscles first and work your way down to the smaller ones.
- Use circuit training to maximize your effort – I train my clients using “circuits” of exercise. This keeps the heart rate up and keeps you burning far more calories than a traditional slow pace workout.
Eating Tips
- Stay on your nutrition plan – stick as closely as possible to the nutrition plan that you follow everyday. Eat frequently and keep your protein/carb/fat ratios in check. DON’T SKIP MEALS!
- Eat just before attending your holiday events – Just before you attend any holiday event where there will be tempting foods make sure you eat (or drink a protein shake) just before the event. This will keep you full and reduce your hunger level. DON”T GO TO A HOLIDAY PARTY HUNGRY!
- Reduce your carb intake for a few days prior to the holidays – We use this strategy to reduce to damage from the extra calories that WE ALL tend to consume during this week. I tell my clients to reduce CARB calories for a few days prior to the holidays. This way any CARBS (usually cookies, cakes, etc. this week :0) will in essence just replace the calories we have taken out. I understand the calories are not the same quality (simple vs. complex) but it does help!DON’T OVERDUE YOUR CARBS ALL WEEK LONG!
- Reduce your carb intake AFTER your events as well – directly after the holidays I also recommend that my clients keep their CARB calories low for a few days. This helps level them back out and gives them some sort of structure to follow.
- Don’t keep leftovers around the house – Get rid of the leftovers! Don’t keep the leftover cookies, cakes, and holiday treats in the house once you are done. It is way too tempting!
- Get back on your eating plan after the holidays – Once your holiday events are over get right back on your plan. Most people turn the holidays into an all out over eating fest! Make it a point to get right back on your diet after the holiday madness is done!
Enjoy your holidays but don’t let it turn into something you regret next week. The New Year is right around the corner so start off with a good plan and hit the ground running!
Amber
Do you any holiday eating tips that have helped you out in the past?