Strength & Tone, Cardio All-in-One! Time Challenge – “The 10’s”

Okay I did this workout in exactly 40 minutes. I pushed really hard and gave each and every exercise movement my best, that’s all that counts! I call it “The 10’s” because every exercise you aim to do 10 reps. It is a circuit type workout routine. Good luck!!

Part 1: Upper Body

Do 10 sets of: 10 Mountain Climber Hops + 10 Push ups…(so, you do 10R these 2 exercises 10 times)

(Each time I changed up the type of push ups, I did standard, wide fly and military push ups. Do push ups on your knees if necessary.)

Part 2: Core

Set 1- 10R Russian Twist (I did with feet elevated and with a 20 LB. KB, 1 twist each way = 1 rep) + 10R Lying Leg Raises

Set 2- 10R Russian Twist + 10R Lying Straight-leg Circles in each direction

Set 3- 10R Russian Twist + 10R Side Crunch/Side

Set 4- 10R Russian Twist + 10R Side-Side Pike Jumps (Start in downward dog position, hop both feet side-side as if you were jumping from one side of yoga mat to other (yoga mat width, not length)

Set 5- 10R Russian Twist + 10R V-Up Toes + Knees (Lying down w/hands overhead, take big breath in and bring hands overhead as you raise your upper body up and legs up straight at same time, reach to toes, than lower down a bit, than reach back up to knees, than lower all the way down to starting position)

Set 6- 10R Russian Twist + 10R Leg Raises

Set 7- 10R Russian Twist + 10R Bicycle Pedal Fwd/10R Bicycle Pedal Bkwd (1 pedal w/each leg = 1 Rep)

Set 8- 10R Russian Twist + 10R Lying Straight Leg Circles/direction

Set 9- 10R Russian Twist + 10R Side Crunch/Side

Set 10- 10R Russian Twist + 10R Side-Side Pike Jumps

Part 3: Lower Body

Do 10 Jump Squats before doing each exercise below.

Set 1: 10 Jump Squats + 10 Squat Thrusts (Get into plank position, jump both feet toward hands as you tuck knees to chest, jump feet back out to plank position = 1 rep)

Set 2: 10 Jump Squats + 10 ‘Skaters’/leg (Balance on 1 leg, as you reach forward with hand, squat down on leg you are balancing on and extend other leg backward, I call it doin’ the Apollo Ohno)

Set 3: 10 Jump Squats + 10R Side Lunge Jumps (Squat down on right leg and reach hands to right foot, extend left leg out to left until it is straight. Power up on right leg and hop right leg out to right as you squat down on left leg. One hop on each leg = 1 rep.)

Set 4: 10 Jump Squats + 10R Jump Kicks/leg (‘Karate kid style’ kicks, start by raising left knee hip level as you balance on right leg, jump off right foot as you kick up right leg and land on left foot. Do this 10 times with right leg kick, then 10 with left leg kick.)

Set 5: 10 Jump Squats + 10 (1-Leg) Squat Jumps/leg (Squat down on 1-leg, tap your knee or shin, then power up and hop up.)

Set 6: 10 Jump Squats + 10 Step Ups/leg (Kneel down on right knee on mat, press left heel into floor to raise up to standing, return to kneeling on right knee, do 10 times kneeling on right knee, then 10 times with left.)

Set 7: 10 Jump Squats + 10R Side Chair Step Ups/leg (Place foot on sturdy seat of a chair standing off to side of chair and facing back of chair, press heel into chair to come all the way up to standing on top of chair, return to start, do 10R/leg.)

Set 8: 10 Jump Squats + 10R 1-Leg Hip Lifts (I did these w/my heel on chair, lie on back place right heel on edge of seat of chair, raise left leg straight up toes pointing to ceiling, raise hips up as high as possible reaching left toes to ceiling, do 10 reps/leg.)

Set 9: 10 Jump Squats + 10 1-Leg Squat – Deadlift w/Shin tap/leg (Balance on right leg, extend left leg straight out in front of you, squat down on right leg and reach to left shin, straighten out right leg to standing, then squat on right leg again with left leg bent and tap right knee, return to standing. This = 1 rep. Do 10 reps total per each leg.)

Set 10: 10 Jump Squats + 10 Donkey Kicks w/Lateral Leg Raise/Leg (On all fours on floor, kick right heel back and up until leg fully extended, then keep leg straight as you bring it around to be in line with your hip, than reverse entire movement, this = 1 rep, do 10 reps per leg.

DONE! You made it. Time yourself and challenge yourself to first of all finish the workout, but then time-after-time, finish the workout faster and with the best form possible! Good Work!!

Best, Nat:)

3 Key Tips to Shed the LBS

Hi All!
Watch the video to find out 3 great tips to help you customize your exercise and diet plan to help you lose the weight and keep it off!

#1: CARDIO! Do cardio on non-weight training days (30-45 minutes) and weight training days (20-30 minutes).

#2: DO CARDIO AFTER WEIGHT TRAINING. Do 20-30 minutes cardio (intervals) after weight training.

#3: WATCH WHAT & HOW MUCH YOU EAT. 3 meals/day with 2 snacks if needed. At least 60-70 ounces water/day. No processed food. 1 Meal replacement protein/health shake every day.

Incorporate these 3 rules into your lifestyle and you’ll be sure to see improvements in your energy levels, body fat%, lean muscle mass, and advancement toward your fitness goals!

Health & Happiness,

Nat:)

Fears – Roadblocks to Achieving Your Weight Loss Goals

Read this if you…overeat, binge eat, for anorexia, hate exercise, can’t keep from eating sweets or salty snacks/treats, ‘live to eat vs. eat to live’…..
Fear’s, we all have them. Some people are afraid of spiders, some of public speaking, and some…of the dark! I’m not here to talk about arachnophobia today though. I’m here to talk about “limiting beliefs” that lead to “limiting behaviors”.

Fear’s and limiting beliefs are similar in that they’re created by imagining some negative outcome in the future. You may be afraid of public speaking because you imagine that you will forget your lines, sound/look silly or uneducated, or be laughed at. Well it’s time to face these fears, feel the fear and do it! Don’t let these limiting beliefs and fears stop you from taking the necessary steps to achieve your dreams.

Usually, when trying to overcome a fear, you will have to TAKE THE RISK OF THE UNCOMFORTABLE…remember, ‘nothing ventured, nothing gained’.

All decisions we make are based on our associations to what actions will produce, PAIN or PLEASURE.
PAIN – linked to a negative outcome, situation, fear, or negative loss.
PLEASURE – linked to a positive outcome, experience, or positive gain.
We link some ideas, images, sounds, and situations to ‘PAIN’ and some to ‘PLEASURE’.
People have differences and similiarities in their linkages to PAIN and PLEASURE.
The MAIN POINT here is this. The FEAR of PAIN and OUR BELIEFS that an action will LEAD TO PLEASURE are driven by our PERCEPTIONS OF REALITY, NOT REALITY!

These ‘Perceptions of Reality’ are created based on past experiences/life events. Over time you’ve developed associations and beliefs based on past experiences. The problem here?…some of these past experiences created ‘limiting beliefs’ within you that now affect your behavior to future situations you deem are similar to this past experience and in turn, this leads to limiting behaviors.

Limiting Behaviors are those that are holding you back or are ‘disempowering’ you.
Example: An association to public speaking – ‘you will fail, people will laugh’ – leads to limiting behavior…you don’t share your opinion/voice, don’t excel at job or don’t get promoted as a result.
Example: An association to eating sweets – developed as a child, ‘you feel satisfied/happy when indulging in sweets’ – leads to limiting behavior…now when you’re unhappy/stressed, you eat sweets to feel happy, but it keeps you from losing weight and achieving your fitness goals!

So What Do I Do????
1. FACE YOUR FEARS AND QUESTION THEM! Write down a list of all of your fears, disempowering beliefs, and things you associate with pain. Questions their validity. How rediculous is this belief?
2. ASSOCIATE EACH DISEMPOWERING BELIEF TO PAIN. For each disempowering belief say, ‘If I allow this belief to negatively impact me it will cost me or keep me from __________.’
3. For each disempowering belief write down, ‘I want to _______, but I scare myself by imagining ______.’
4. REPLACE THIS ‘IMAGINATION’ or ‘FEARFUL FEELING’ with feelings you associate with positive outcomes.

Example: Indulging in sweets or Overeating – ‘Living to Eat instead of Eating to Live’
=> You Say: “If I don’t eat/snack on this donut, I’ll miss out on the feeling of satisfaction/fullness.'(False!)
=> Rather Realize: “If I keep believing this and eating sweets too much, eating when unnecessary, and ‘living to eat’; I will gain weight, suffer from health problems, and undo all my hard work at the gym!
=> State the Truth: “I want to eat healthy/avoid sweets, BUT I scare myself by imagining that I’ll be missing out on something good, the feeling of satisfaction, and filling of some void.”
=> The Reality & New Associations: “If I stick to a healthy diet, avoid unnecessary sweets and unhealthy foods, and learn to ONLY ‘Eat to Live’; I WILL lose weight, improve my health, feel proud and confident, and see the results materialize from my workouts.”

YOU CAN overcome the roadblocks, YOU CAN face your fears, it may be uncomfortable and challenging, you may experience setbacks, but be determined to achieve your goals and push through day-by-day! You can apply these methods in all aspects of your life. Get out there, achieve the unexpected, be strong, and FACE YOUR FEARS!!

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