A Little Extra Work: How to Improve Trouble Area’s

I know many of you have heard me say this but it’s true.  Forget about your scale weight and concentrate on losing inches and gaining muscle.  Muscle fuels metabolism and helps turn you into a fat burning machine.  If your unhappy with a part of your body instead of focusing on a number on a scale, focus on increasing muscle at or around that area.  For instance, many of you are unhappy with their chicken wings that jiggle.  The only thing that’s going to fix the jiggle is building muscle in the triceps and biceps.  Some folks are unhappy with their derriere.  Stop worrying about the size and concentrate on the lift.  If things are headed north you’re in good shape, just avoid the saggy south.  Finally, many of you want to eliminate your gut, this must be attacked from all three sides.  With that said let’s give you some additional work to hit those trouble areas.

Getting Rid of the Arm Jiggle

Toning arms and getting rid of the jiggles is probably one of the easiest things to do if your disciplined enough to be consistent with the training.  Add this to your training 2-3 days per week.

Exercise                                    Weight          Sets                       Reps

Close Grip Bench Press             Mod              3-4                          20

Row                              Feet Close to Wall      3-4                          10-15

Triceps Extensions              Heavy/Mod        5-6                          10-20

Dumbbell Biceps Curls        Heavy/Mod         5-6                          10-20

Getting Rid of the Other Jiggle

Keeping things firm on the backend requires the same discipline just different exercises.  Many of these we already do at Boot Camp but you may need to add an exercise, a few more sets or reps to your training 2-3 days per week.

*If you don’t want your legs to grow but want the backside firm use less or no weight and more reps.

Exercise                                  Weight               Sets                       Reps

Squats                                   Heavy/Mod          4-6                          10-20

Lunges                                  Mod/Body            4-6                          10-15

Band Walks                            Heavy                  4-6                          10-15

Bulgarian Squats               Mod/BodyWt            3-4                          10-15

Pelvic/Hip Bridge            Mod/Body Wt              4-6                          15-20

Removing the Keg to See the 6 Pack

The gut is a different animal.  You can do the perfect ab routine and your abs are going to look tight, but you won’t see them if they are covered with a layer or two of fat.  Great looking abs require a low carb/high fat diet, total body strength training and 10-20 minutes of high intensity cardio 3-5 days per week.  Improving your abs require the whole diet/fitness approach.

Exercise                                  Weight                Sets                       Reps

Low Carb/High Fat Diet  Less than 50g Carbs  3 meals                 Everyday

Bench Press/Push-ups         Mod/Heavy              4-6                          8-12

Shoulder Press                      Mod/Heavy               4-6                          8-12

Row                                       Mod/Heavy                4-6                          8-12

Lat Pull/Pull-ups                 Mod/Heavy                 4-6                          8-12

Squats                                   Mod/Heavy                 4-6                          10-20

Lunges                                  Mod/Heavy                 4-6                          10-20

Starfish Crunch                                                       4-6                          20-30

Circle Crunch                                    4-6                          10-15 each direction

Knee to Elbow Plank                                               4-6                          10-20

Run/Walk fast for 20-30 sec then run/walk slow for 1 minute.  Repeat this for 15-20 minutes 3-5 days per week.

The Little Things

Much of this will look the same as boot camp but a little extra work in trouble area’s will help you reach your goals.  Whether it’s a little extra arm work, a few extra lunges or squats, some additional road/track work or really counting and lowering those carbs, it’s all about doing the little things every day that makes the difference over time.

Kim: Take That First Step And Never Stop

Today I want to introduce you to an awesome lady named Kim.  She was one of the first people to join Fitness Boot Camp when we opened.  She overcame her intimidation of weight training and as a result has lost weight, inches and has gotten really strong.  In addition, Kim has a background in martial arts and boy, can that girl kick!  This incredible working wife and mom makes time to get/stay fit every week.  This is her fitness story!

How long have you been exercising consistently?

About two years now.

What influenced your decision to get dedicated and be consistently active?

I had not exercised in a long time and a friend from work invited me to try Expect Results Fitness shortly after it opened. My first work out I realized how horribly out of shape I was! I didn’t like that feeling and that’s when I realized I needed to take better care of my body.

How much weight/inches/jean sizes have you lost?  Or/and how much stronger are you? Or what are the changes you’ve seen in yourself?

Over that time I’ve lost over 20 pounds! I haven’t gone down too much in my jean size, but I can definitely see that my clothes fit so much better, and I feel more confident in them. I feel so much stronger as well! I would’ve never thought I could deadlift and squat over 100 pounds!

What is your favorite thing about Boot Camp?  What Exercise most scared you at first?

I love the variety in each day. If you attend a few times a week you can really work out your entire body. I would have to say the weights were the most intimidating to me. But I’ve kept increasing my weight gradually and can’t believe where I’m at now!

Can you briefly tell me why you continue to do Boot Camp?

I feel so much better after I work out! There are times when I just can’t make it to a class due to my schedule, and if I miss so many days I can really tell a difference in my energy level. It’s also a huge motivation to continue when I can see the results of my eating and work out choices.

What are some of your biggest barriers to staying active and how do you overcome those barriers?

I would say my biggest barrier for staying active is taking the time to do it. When you work all day you just want to come home and spend time with your family and relax. I try to work out as much as I can on my lunch break, or I go right after work before heading home. I know if I don’t do that, when I get home something will come up or I’ll convince myself I’m too tired.

Since becoming consistent with your exercise, what’s the biggest change you see in yourself physically and mentally?

I definitely have more confidence in how I look and just feel better and healthier. I also feel very proud of myself when I meet a goal I’ve set and have a stronger will power to make better choices for myself.

How would you classify your current eating habits?

It depends on the day…it’s harder when I’m taken out of my normal environment, like if we go over to a friend’s house or if we have a birthday party or something. Overall I would say my eating habits are good though.

Do you have a specific diet/eating strategy that you follow?

I really try to stick with low carb options and limit my desserts, which was very hard at first because I love pasta, rice, and sweets!! But again, once I saw the results of how much better I felt when I don’t eat those types of foods it helps me when I have to make that choice.

Do you have a favorite go to healthy meal or food?

I love pasta dishes! So I’m really enjoying substituting that with spaghetti squash, zucchini noodles, or eggplant when I feel like that type of dish.

Do you have advice for someone contemplating starting a fitness/weight loss journey or advice for someone struggling to stay motivated?

Just try it! Taking that first step is hard, and until you actually try it you won’t see what you’re missing out on. I had no idea how out of shape I was or how horrible my diet made me feel until I started working out and watched what I ate. When you see the difference in what you can feel like you probably won’t want to go back to the way you were before.

I want to thank Kim for sharing her story and would like to point out a few things all of us can learn from.  First, getting fit and staying fit requires you to schedule it into your day.    Whether you exercise early in the morning, at lunch or after work it must be a part of your daily schedule and become a habit.  If you make it home and its not been accomplished there is a 95% chance it won’t get done.  Second, ditching the sugar and simple carbs is not only the key to weight loss but the key to feeling better.  If you have swings in your energy and mood changing your diet will make all the difference.  Start slowly counting and lowering that total carb intake.  Last, overcome your intimidation to weight training and start getting stronger.  Strength instills confidence from every aspect of your life.  Get in the weight room and start getting strong inside and out.  Again thank you Kim for sharing your story.  I hope her story inspires you to get in the game and start your journey to a better YOU!

Braci: Can You Spare 2% of Your Day for YOUR Health?

Today I want to introduce you to an exceptional young lady who just graduated high school in May.  Braci started attending Boot Camp a little over a year ago and we’re going to miss her this fall as she heads off to college.  Braci impresses me because she is/was a high school student who came to boot camp consistently 4-5 times per week by herself.  It’s a big deal when someone her age puts a priority on health and fitness when so many other things compete for her time.  In addition, she’s been willing to try things out of her comfort zone and as a result’s gotten stronger and cut fat.  This is Braci’s fitness story!

How long have you been exercising consistently?

One year.

What influenced your decision to get dedicated and be consistently active?

I was unhappy with myself physically.  A friend introduced me to workout classes and lifting weights. I immediately fell in love with it!

How much weight/inches/jean sizes have you lost?  Or/and how much stronger are you? Or what are the changes you’ve seen in yourself?

I’ve lost around 10 pounds and went from a size 6 to a 2.  The change was so gradual, I didn’t even notice at first! In the beginning I could only do a few push-ups, but now I can do as many as the timer allows. I can also lift a lot heavier and squat heavier. I did not take measurements unfortunately. 

What is your favorite thing about Boot Camp?  What Exercise most scared you at first?

My favorite thing about Boot Camp is the people!  Everyone is so friendly and helpful.   Dead lifts scared me, but they aren’t too bad after all. 

Can you briefly tell me why you continue to do Boot Camp?

My results are too great to not show up for class.  I know I won’t feel my best if I don’t attend.  My sleep schedule has evened out from exercising too.  I will be so sad when I leave for college and can’t come anymore!

What are some of your biggest barriers to staying active and how do you overcome those barriers?

Just being lazy, but it’s a part of my everyday routine now. It only takes a short amount of time out of my day. I feel great afterwards so there is no reason not to. 

Since becoming consistent with your exercise, what’s the biggest change you see in yourself physically and mentally?

I finally have abs on my clean eating days, which is so exciting for me!! This is the smallest and most fit I’ve ever been!  

How would you classify your current eating habits?

Good, but sometimes McDonald’s just gets me Ha Ha.

Do you have a specific diet/eating strategy that you follow?

I drink a breakfast shake in the mornings and eat small snacks throughout the day to keep my metabolism up. I only keep healthy foods in my fridge, so I have nothing else to reach for. In general, I try to stay away from fast food. 

Do you have a favorite go to healthy meal or food?

Sushi, chicken salads, yogurt, or any type of fruit are my favorites.  Halo top ice cream is also the best!

Do you have advice for someone contemplating starting a fitness/weight loss journey or advice for someone struggling to stay motivated?

I suggest starting out with a workout partner.  Once I got comfortable with everything I was perfectly fine by myself!  You have nothing to lose but the weight!  A great way to think about it is that a thirty minute workout is only 2% of your entire day.

 I want to thank Braci for sharing her story.  Reading her story made me think of three things I want to share with all of you.  First, being skinny doesn’t mean healthy.  Healthy is a combination of eating right and being strong and has very little to do with your size.  Second, whether you want to lose 100 lbs or 10 lbs the process is long term and a life time of commitment.  There are no shortcuts regardless of where you are in your journey the key to getting results is  being consistent every day.  As many of you have told me after vacations it’s much easier to lose fitness than gain it.  Last, is something I never thought about until Braci put it in her closing remarks, 30 minutes is only about 2% of your day.  Can YOU spare 2% of each day for your health?  If you don’t currently, I hope you will consider it.  Your health will thank you for it!

Anna: The Only Bad Workout is the One You Didn’t Do!

Today I want to introduce you to a lady who’s a go getter, never meets a stranger, motivates everyone around her and is very direct.  (I like direct)  Anna was one of my first Boot Campers when I opened back in 2015.  I’ll never forget that 5:50 P.M. class.  They pushed each other hard and had a great time while doing it.  Anna did great until the Holidays 2015 and she disappeared.  In July of 2016 Anna reappeared with a ferociousness I hadn’t seen before.  She attacked workouts and started changing her diet and before long I would look out at the group working out and I remember thinking who’s the new lady doing squats.  It wasn’t a new lady, it was a shrinking Anna!  This is Anna’s story:

How long have you been exercising consistently?

I’ve been at it since the end of last July (2016) this time.   I actually started in April 2015-December 2015 and well…..the holidays lasted about 7 months.

What influenced your decision to get dedicated and be consistently active?

I finally got tired of my size.  I quit smoking 3 years ago and gained around 70lbs.  When I started to wear sweatpants everyday because of nothing else fitting, it was time for a change. 

How much weight/inches/jean sizes have you lost?

I’ve lost around 55lbs.  I’ve gone from a 22 in jeans (at my biggest) to a current size 10/12.   

How much stronger are you?

When I started I couldn’t do 1 normal pushup and maybe 5 chair jumps.  Now I can do about 7 in row pushups and haven’t counted chair jumps but it’s definitely more than 5.

What all do you do to stay active?

Expect Fitness Results boot camp and this crazy notion to run a marathon. 

What are some of your biggest barriers to staying active and how do you overcome those barriers?

My biggest barriers are injuries and sometimes just plain don’t want too.  I’ve learned with injuries that it is ok to rest.  If you don’t you won’t be doing anything.  As far as the don’t want to….That’s when I always try to go.  I know that’s when I need to be active the most.

Since becoming consistent with your exercise, what’s the biggest change you see in yourself physically and mentally?

My endurance and my mental state, LOL.  Exercising is truly cheaper than therapy. 

How would you classify your current eating habits?

Right now, it’s a toss-up between good and bad.  LOL

Do you have a specific diet/eating strategy that you follow?

Specifically, I try to NOT to eat breads, pastas, etc.  I love proteins and fats.  I struggle with getting good carbs (veggies).   I also eat a lot of tuna and chicken salads.

Do you have a favorite go to healthy meal or food?

I love cauliflower cheese sticks, spaghetti squash pizza, and chicken with a slice of bacon, shredded cheese and guacamole (for Lunch). 

Do you have advice for someone contemplating starting a fitness/weight loss journey or advice for someone struggling to stay motivated?

For someone starting a fitness journey just do what you can.  We all have been there and no one will ever judge you because you can only do 5 push-ups.  We are happy to see you coming and trying.  Once you get over the soreness work on progressing.  Advice to someone struggling to stay motivated: The days you don’t want to do it the most are the days you need to DO IT the most.  We all struggle from day to day, week to week.  “The only bad workout is the one that didn’t happen.”

I want to thank Anna for sharing.  Several things you can take from Anna if you’re thinking about starting a weight loss program.  Number one, if you’ve ever started and quit it’s never too late to return.  As Anna’s shown the second time is a charm!  Number two, it’s not about where you start your fitness journey but about the progress you make.  If you can only do two push-ups right now, in two months you’ll be able to do 10, 15, or 50 it’s all up to YOU!  Number three, make yourself go on the days you don’t want to.  Even if you crawl through it, the only bad workout is the one that didn’t happen.  Last, attack your workouts and diet with the ferociousness of a LION!  The intensity you approach a goal with will determine how quick you see results.  Thanks again to Anna for sharing her fitness story.  If you’ve been thinking about starting your own fitness journey I hope Anna’s story inspires you to get started!