5 Steps to Shed Those Extra Pounds Fast! Oh, and Facebook….

TWO TOPICS TO HELP YOU ACHIEVE PERMANENT WEIGHT LOSS!
Topic#1: 5 Steps to Shed Those Extra Pounds
Make ALL of these changes to your daily lifestyle and habits and drop dress sizes fast!

1. 98% of diet is whole-foods, avoid processed foods at all costs. This means bread, pastries, energy bars, soda, pasta, food with artificial sweeteners/coloring/preservatives. Eat only food as it comes from nature.
2. Consume the correct amount of calories/day for weight loss. Take your goal weight and multiply it by 10. This is your goal for daily caloric intake. Should never be any less than 1100-1200/day though!!! Remember, if you put your body into starvation mode it will hold onto the fat, so make sure you aren’t starving yourself! Also, on workout days make sure to eat a little bit more in the form of proteins and vegetable sources to make sure you have enough energy to push hard during your workouts!
3. Drink at the least (10) 8-12 ounce glasses/bottles water/day. Carry around a huge water bottle or jug so you can measure how much water you’ve had. Put 10 rubber bands on your wrist and everytime you drink 1 8-12 ounce glass of water, remove a rubberband.
4. Eat for what you’re about to do. Eat according to your expected activity level for the following 3 hours. If you will be sitting at a desk for the next 3 hours, then you won’t need much energy, so have a light meal. If you’ll be working out in 2 hours, eat the most nutritious filled meal of the day. Also, using a meal replacement drink can work wonders, especially for those times when you’re on the go or will be sedentary for the next few hours, but it must NOT be ‘Slim Fast’ or something ‘unnatural’ like GNC brands that have all that horrible crap in them that actually hurt not help you. I recommend Shakeology(R), if you have questions about it let me know!
5. Exercise for 30 – 60 minutes, 5 times per week. If you’re just starting out and haven’t been working out, then ease your way up to 5 workouts/wk by starting with 3x/wk, then 4x/wk the 2nd week, then 5x/wk by the 3rd or 4th week. 2-3 of the workouts/wk should be strength training of large muscle groups. And, at least 2 of your workouts/wk should be interval training ‘cardio’ style; meaning running, fast-paced walking, incline treadmill walk/run, elliptical, swimming, spinning/biking, plyometrics. To find some good programs/videos for your exercise needs go to Beachbody and click ‘Shop’ to view the fitness programs, they’re the only videos that I give my approval of as a personal trainer because they are designed and proven to get you the results you want and they come with complete nutritional plans! I do them everyday!

Topic #2: Nat’s Facebook 90 Day Beachbody Challenge
Need support and motivation from me, your friends, and others doing this awesome 90 Day Challenge? Well, guess what? This Challenge is FREE!! So to keep you on track with the above 5 Keys to Shed Those Extra Pounds and keep you motivated and supply you with the tools you need for success with your fitness goals, sign up for this 90 Day Challenge on Facebook and check out the details NOW!

Any and all questions, send ’em my way by commenting on this post or emailing me at nmeconi@customizedpt.com
XO, Nat

Get Better Results, UP your Training Intensity!

Hi Everyone!
Today I want to talk about ‘Intensity’.Intensity is a very important key in your exercise routine, and it will help you get the results you want. It is not the ‘Percieved Exertion’, rather it is the ‘load’ or weight lifted that we are talking about here. So what do you need to do then? You need to increase the weight you lift for every exercise you do in your workouts! The heavier you lift, the more ‘intense’ your workouts will be. The more ‘intense’ your workouts, the better results you will see.

Before and during your workout, commit to giving every rep, set and exercise 100%. Fully challenge yourself with each rep, set and exercise. You should be giving it your all so at the end of each set you have hit the point of absolute failure! Increase the weight your are lifting, and when you can’t increase the weight any higher than do one more rep, one more set, etc. Just remember, each time you come back and do a workout/exercise over again, try and increase the weight lifted.

Just because you are working out, does NOT mean that you are giving it your all! You may be lifting some dumbbells or swinging that kettlebell, but are you pushing yourself to the max with each rep, set and exercise? Is that weight heavy enough to challenge you during each rep and set? It better be! Remember, you have taken the time to workout, now give it your all and make it worth your while so you can see the results!

Increase the weight lifted instead of the # of reps/sets you do. In order to lift heavier for a specific exercise, you will have to decrease the # of reps/sets you do for that exercise. Lifting heavier is good for you! Don’t be afraid of getting bulky ladies! We do not have the hormones men do that make them bulky. Lifting heavier means you are increasing that intensity and will get you the results you want! The best part about lifting heavier, your weight training sessions won’t take as long! You shouldn’t be weight training for more than 40 min – 1 hour max.

Always jot down your performance. Record the weight/reps/sets you did for each exercise so that next time you know what you should aim to beat!

“In life, we acquire what we desire, we don’t receive what we ignore.”

Figure out your 1 Rep Max for large muscle group exercises. Bench press, squat, deadlift, rows are all large, multi-joint/muscle group exercises. To find your 1 Rep Max, find the weight for bench press that you will max out at about 10 reps. Multiply that weight X 100, than divide that # by 75 and this is the estimate of your 1 Rep Max. For example if I maxed out at 10 reps on bench press at 80 LBS, I would–> 80LBS X 100 = 8000, 8000/75= 106.6LBS is my 1 Rep Max.

For Intensity, I would focus on doing 80%-85% of your 1 Rep Max. And every week or so doing 90% of your 1 Rep Max. Remember as you get stronger you will need to recalculate your 1 Rep Max!

Best of luck in your Intesity Training!! Keep up the awesome work
Health & Happiness,

Nat

Need Motivation to Stay Consistent with Exercise & Diet?

Hi RawFitnesser’s!
So as some of you may have already experienced, when you start up an exercise plan and new healthy diet, you may be totally on-point and motivated for the first few weeks to maybe even a month or so…but eventually a lot of people lose that drive and motivation they first had when starting out. Today I want to talk about how staying consistent is key to achieving the weight loss and wellness goals you want so bad. Without consistency, you will not achieve those goals, and without motivation and drive it will be impossible to stay on track with your fitness program and remain consistent.

So how do I get the motivation and drive I need to stick to my plan?

Follow these tips below, take into consideration that everyone is influenced differently in what may motivate them

Visualize:
What works for me best is if I have a ‘role model’. Choose your favorite celebrity, athlete, or whomever you think has a healthy physique and aim to sculpt your body to have similar characteristics. Again, I want to reiterate the phrase ‘healthy physique’! By healthy, I mean toned, strong, attractive, positive. My three ‘role models’ are Felicia Romero/Linz Kaye/Kathleen Tesori. Print out photos of your ‘role models’ and post their pictures on your refrigerator, when temptation knocks at your door, look at those photos and remember your goals, and avoid going into the fridge for any unhealthy or unnecessary eats!
Also, visualize yourself leaner, stronger and more toned. Visualize yourself feeling healthy and more energetic!
Music:
Find the right beats to beat procrastination and pump up your motivation! Get a good playlist, and not just one playlist, make several different playlists so that you have variety for each workout to avoid boredom! Music should be upbeat, inspirational, positive, hardcore, whatever type of music that puts a little pep in your step. Studies have proven that music helps people get motivated to exercise and helps them push harder during their workouts, as well as make the exercise more enjoyable!
Competition:
Compete against yourself if you aren’t into participating in competition or sports. Try to beat your previous week’s records, whether it be in reps, sets, or time, set a goal for each workout you do so that you have something to work toward during each daily workout.
Fitness Buddy or Group:
Having another person to keep you accountable and help you stay motivated is an awesome way to keep on track and stay consistent with your exercise and diet plan. Whether it be a personal trainer, a friend, or a group of people; I suggest having someone there who will take no excuses, be strong for you, push you, and make you check in each week with them with your prior week’s achievements and performance.

My “Role Models” Below: Felicia Romero, Linz Kaye, & Kathleen Tesori

To Your Health & Happiness!

Lower Body Pump it Up!!

Strength Training to start and ending with my version of some cardio kickboxing moves, one of the best ways to get your body into fat burning mode:)Strength Training Circuit
Warm-up: Jump Squats – 15 reps; 2 sets
Circuit: Perform each exercise below for given # of reps, go from one exercise to next until completed all exercises once, this is 1 round. Complete 3 rounds of below exercises.
1. Plie DB/KB Squat (10-12 reps)
2. Squat Clean (10-12 reps)
3. BB Side Split Squat (10-12 reps)
4. 1-Leg KB Racked Squat (10-12 reps/leg)
5. Seated Leg Curls (10-12 reps)
6. Leg Extensions (10-12 reps)
7. Calf Raise (10-12 reps/leg)
—–
Cardio Training (I will post video for the cardio section in next few days) [30 Minutes]
Circuit 1: Do each exercise for 45 seconds of all out effort, then rest for 15 seconds before moving to next exercise. Perform each exercise back-to-back. Do 2 full circuits of below exercises. I put # of reps I did in 45 seconds for each exercise so you know approximately how many reps you should hit.
1. KB Burpee Swing Up (10 reps)
2. DBL KB Front Squat (21 reps)
3. KB Russian Twist (feet elevated) (30 reps)
4. Jumping Jacks (50 reps)
5. Side-Side Pike Jumps (34 reps, 1 rep = 1 jump R + L)

Circuit 2: Do each exercise for 45 seconds of all out effort, then rest for 15 seconds before moving to next exercise. Perform each exercise back-to-back. Do 2 full circuits of below exercises. I put # of reps I did in 45 seconds for each exercise so you know approximately how many reps you should hit.
1. Dynamic Jump Squat Duck Unders (2) + Shuffle Jab L+R (10 reps)
2. Twist Boxer Shuffle (25 reps, 1 rep = 1 jump R+L)
3. Knee-Up Jump Kicks (R) (18-20 reps)
4. Knee-Up Jump Kicks (L) (18-20 reps)
5. Plank Side Jump Tucks (18-20 reps, 1 rep = 1 jump R+L)
6. Split Squats (3) w/Kick Up (R) (13 reps)
7. Split Squats (3) w/Kick Up (L) (13 reps)
8. Sumo High Knees (40-42 reps, 1 rep= 1 knee-up R+L)
9. Front-Side Kicks (R) (15-17 reps)
10. Front-Side Kicks (L) (15-17 reps)


Tell me how it went! How can I help you?! – Nat – 🙂

Cardio Hoopla

A little bit of body weight mixed with kettlebells will tighten up your physique and help you work toward your fitness new year’s resolutions! Do 2-3 rounds of the exercises below. Perform each exercise for 45 sec of effort and 15 seconds of rest in between exercises.1. KB Vertical Swings
2. Pendulums
3. KB Swings (Single or Double)
4. Plank Rows
5. Plank Rows
6. Power Jacks
7. Stability Ball Pike-Push Up
8. Airplane Jump Lunges
9. Double KB Front Squat-Press
10. 10 Mountain Climbers + 1 Push Up
After last round completed, do jump rope for 1000-1500 skips or 12-15 minutes.
Enjoy!

=Nat=

TRX & Kettlebell Interval Challenge!

Sculpt those arms, legs, butt and abs with this interval training workout using body weight techniques, kettlebells, and the TRX Suspension Trainer. Jump start your New Year’s resolutions to lose weight and tone up and jump on the Raw Fitness train! Challenge yourself this month and perform all the workouts on my You Tube page or http://www.RawFitnessTv.com site. All of my workouts will boost your metabolism, burn fat, and help you feel better physically and mentally! Enjoy!*Each part: 1st round do the non-TRX movement, 2nd round do the TRX movement (if you have one). If you don’t have the TRX yet, just perform the non-TRX movements for each round.

Part 1: 2 Rounds @ 15 sec rest, 45 sec effort
1. Running Man or TRX 1-Leg Lunge
2. Running Man or TRX 1-Leg Lunge
3. KB Heavy Pants or TRX Low Row
4. KB Dips or TRX Dips
Cardio 1: 2 rounds, 30 sec effort, no rest
1. Mountain Climbers
2. BKWD Lunge Knee Up or TRX Sprinter Hops
3. BKWD Lunge Knee Up or TRX Sprinter Hops
4. KB Deadlift Squat Thrust

Part 2: 2 rounds, 15 sec, 45 sec
1. 1-Leg Hip Raise or TRX 1-Leg Squats
2. 1-Leg Hip Raise or TRX 1-Leg Squats
3. Push up w/Squat Thrust or TRX Chest Press
4. KB Russian Twist or TRX Plank Crunch
Cardio 2: 2 rounds, 30 sec effort, no rest
1. Jump Lunges
2. Pendulums
3. KB Swing
4. TRX Pikes or V-Knee Chest Tucks


Any questions about the TRX, send them my way, I LOVE the TRX!!! Health & Happiness, Nat 🙂

Max Your Bod!

Perform 2 rounds of each part. Perform each exercise until you “max out”, for about 45-60 seconds. Minimal rest in between of at most 15 seconds.Part 1:
1. KB Squat Double Lunge
2. 1-Leg Squat Switch
3. Double KB 1-Leg DL (R)
4. Double KB 1-Leg DL (L)
5. Ball Hip Raise/Leg Curl
Part 2:
1. KB Push Ups
2. Inverted Rows
3. Wide Fly Push Ups
4. KB Squatted Rows
5. Feet Elevated Dips
Part 3:
1. Ball Pikes
2. 1/2 Curl + Press
3. Ball Oblique Jackknife
4. Lying KB Shoulder Tap
5. Ball Plank Climbers

*Alternative exercise for inverted rows if you don’t have dip station. Take two chairs, side-by-side, about 2-3 feet apart, rest broomstick on seat of chairs, lie on ground under broomstick, grab broomstick, palms facing back and row your body up as one unit.
*Alternative exercise for feet elevated dips. Sit on chair, place palms on edge of seat, move butt forward off chair, lower and raise body as one unit with or without feet elevated.


Pump it UP! 🙂 – Nat –

Beach Bod Workout

Part 1: Perform 2 rounds. “Max out” on each exercise (go until fatigued) in 45 – 60 seconds. (I put which muscle groups the exercise works next to the movement. C=Cardio, S=Strength)1. Low Hop Squats (Quads, Hams, C, S)
2. Squat Thrust, Push Up, Jump Up (Upper Body, C)
3. 1-Arm Side Hip Lift (R) (Hams, Thighs, S)
4. 1-Arm Side Hip Lift (L) (Hams, Thighs, S)
5. Elbow Plank Hops (Core, C)
6. Step Out Squats (R) (Hams, Thighs, S)
7. Step Out Squats(L) (Hams, Thighs, S)
8. Reptile Push Ups (Upper Body, Core, S)
9. Dips w/Kick Ups (Upper Body, Core, S)
10. Airplane Bike Twists (Core, S)
11. Dive Bombers (Upper Body, S)
—-
Part 2: Perform each exercise twice for 20 seconds of effort and 10 seconds of rest between exercises.
1. Mountain Climbers (Core, C)
2. Supermans (Back, C, S)
3. Sumo Jump Squats (Hams, Thighs, C)
4. V Knee-Chest Tucks (Core, C, S)

-Nat-

21 & Done!

Great workout for your whole body. As requested by a viewer I’m including the main muscle group that each exercise works out. Thanks for the requests and always love hearing from my viewers! Below is the workout description.Do 3 Rounds of the following 7 exercises. Perform each exercise for 45 seconds of effort with 15 seconds of rest between exercises. I set my GYMBOSS interval timer for 21 rounds of 15 seconds, 45 seconds intervals.
1. Kettlebell Thrusters (Arms, Quads)
2. Kettlebell Swing (Hams, Glutes, Core)
3. Kettlebell Double Rows (Arms, Back)
4. Kettlebell Rotational Deadlifts (Right) (Core, Hams)
5. Kettlebell Rotational Deadlifts (Left) (Core, Hams)
6. Kettlebell Plank Row (Right) (Core, Arms, Back)
7. Kettlebell Plank Row (Left) (Core, Arms, Back)

Have Fun!!:)


🙂 Nat

Endurance Time!

Great workout to test your cardio endurance and improve your strength. Perform 2 rounds of the following exercises. This workout is and interval training routine in which you will perform each exercise for 45 seconds of effort, and rest for 15 seconds before moving on to the next exercise in the circuit. At the end of round 2 perform (1) 45 second interval of Jump Knee Tucks to finish out the routine. Good Luck!
1. FWD/BKWD Jump Touch
2. KB Swing
3. Side Squat Thrust
4. Alternating Step Ups
5. Lizard on the Run
6. Prisoner Bicycle
7. Airplane Jump Lunges
8. Side Plank Lifts (Left)
9. Side Plank Lifts (Right)
10. V-Crunch
11. Pike Side Jumps
12. Kick Ups
13. KB Russian Twist
14. Ball Plank Knee Tucks
15. 1-Leg Lifts Wall Sit (Left)
16. 1-Leg Lifts Wall Sit (Right)
2nd Round do (1) 45 sec. interval of Jump Knee Tucks.

Keep Up the Great Work!!


-Nat-