Keep Your Ass on Track w/Weight Loss…The Most Important Question

The Most Important Question….

What is keeping me from achieving my weight loss goal?

CONSISTENCY!

If you aren’t consistent with your diet and exercise routines, you will have a hard time reaching your fitness goals. What do I mean by consistent? Exercising 4-5 times every week using a structured exercise program designed for your goals and needs. Eating healthy on a consistent basis, following healthy eating habits 99% of the time, eating to live instead of living to eat.

Why is this so important? Because, you need to live a healthy and active lifestyle in order to look healthy, remember the saying “You are what you eat”. Eating unhealthy meals and snacks here and there add up over the weeks, months and year. It adds up to a couple extra or several extra added pounds of fat, and fat is not what we want to add to our body…we want muscle! You must follow a healthy diet ALWAYS! No twinkies, snickers bars, bacon-wrapped filet mignon here and there!

If you are trying to shed the pounds you have got to be CONSISTENT! Fight your cravings for the nutrient deficient snacks by creating healthier snacks and meals for yourself. For example, if ice cream is your choice learn how to make natural strawberry sorbet at home, which is fat free and much healthier for you. And most importantly come to the realization that food is just simply food! Don’t let it run your life or it will ruin your life. EAT TO LIVE, DON’T LIVE TO EAT!

Exercising regularly is key too. Keep that blood pumpin’, burn calories, and build muscle. Increasing your muscle mass will increase the number of calories your body burns daily as well as increase metabolism. You will have more energy, feel happier, be less likely to succumb to cravings, and exercise will aid in weight loss and fat loss. When you workout, you are more likely to eat healthy that day because you don’t want to reverse all the hard work you just put in lifting weights or doing cardio.

HOW CAN I STAY CONSISTENT? IT IS HARD TO, I KNOW!

Just like anyone else, I get cravings and maybe get a little lazy here and there…so what is the number one thing that keeps me on the right track? GOALS!!!!!

I don’t just workout everyday and eat healthy everyday for the hell of it, I have goals that keep me motivated and push me through every workout. YOU MUST HAVE GOALS, long term and short term goals, TO STAY CONSISTENT! Goals should always be specific, measurable, attainable, relevant and time-bound.

Short Term: Daily, Weekly & 30 Day Goals. Everyday you should challenge yourself to eat healthy and workout. Take it one day at a time. Each week you should plan to complete a certain number of workouts and eat healthy 99% of the time. Your 30 Day goal can be a 5 pound weight loss goal, decreasing your body fat by 3%, adding 1 mile to your longest running distance, etc. Your short term goals should help you get a step closer to some of your long term goals.

Long Term: 1 Month, 3 Month, 6 Month, 1 Year, etc. 1 month is in between a short term and long term goal. In 1 month you could train to run a 5K. In 3 months you could lose as much as 12- 24 pounds if you work really hard. Have you ever wanted to bike in a cycling event and maybe raise money for a charity? Than sign up for a 20, 40, 63 or even 100 mile cycling event that is 6 months – 1 year out. Knowing that you have to be in shape for this event, getting people to sponsor you, and the desire to finish the race well will keep you motivated to stay consistent with your diet and exercise routines!!

So…SIT DOWN NOW AND WRITE DOWN YOUR SHORT & LONG TERM GOALS, STAY CONSISTENT, STAY HEALTHY!!

Yours Truly,
Nat

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:)

Kettlebell Meltdown, Burn the LBS and Lose the Weight!

So every couple months I take a ‘rest’ week to rejuvenate my body, and everyone should. Your body needs a week to recuperate and recover from the stress and work you put it through week in and week out. When I say ‘rest’ week, this does not mean that I don’t workout. I do less intense workouts and take fun fitness classes like hot yoga, spinning, or zumba of course!! This way I give myself a ‘revival’ period, mentally and physically.
So today’s workout, I must admit…was not quite a ‘rest’ routine. But, I was giving myself a break from my usual 6 mile interval sprint training run which is quite brutal, so in my book this was a ‘rest’ workout from what I would have done today, lol….enjoy!

Check out my previous exercise video posts or YouTube for demonstration on how to perform these exercises.

Complete 4 Rounds of the exercises below as a circuit:
1. Kettlebell Step-Ups (10R/Leg)
2. Kettlebell Clean & Press (10R/Arm)
3. Double Kettlebell Swing (20R)
4. Kettlebell Single Leg Squat (10R/Leg)
5. Jump Rope/Scissor Shuffle/Jumping Jacks/Jump Squats (1 min; last round do 2-3 minutes)

Notes:
*Complete # of reps for each exercise, than move right onto next until you finish all exercises/reps which is one circuit. Take a short 30 seconds break and continue until you complete 4 circuits/rounds.
*Choose a weight heavy enough in which you max out at 10 reps for each exercise.
*Kettlebell Step-Ups- I held a Kettlebell in ‘racked’ position at my shoulder (same leg stepping up) and did step-ups on a chair.
*For #5- I did this workout to some dance music. So for #5 I would do Double Skip Jump Rope until the verse changed, go right into Scissor shuffle until music changed up, and so on. I usually did 10-20 jump squats per round.
*Scissor shuffle – Similar to what you do on a cross country skier machine but you are jumping as you scissor legs.

I was literally dripping sweat at the end of this workout but I really enjoyed it. The Jump Rope/#5 part was fun to do to music and I must admit it was quite a little dance party in my house! Try it out and challenge yourself to do all 4 rounds to burn off those pounds!!


Keep those fitness goals in mind, remember what you’re working out for!!! 🙂

Who Needs Rest Anyway?!

Who Needs Rest Anyway?!Perform 2-3 rounds of the following exercises.
Do each move for 40 seconds of ‘all out’ effort, move to next exercise with no rest in between. Take a quick 5-10 sec break between rounds.
1. High KB Swing/Double KB Swing
2. 1-Arm KB Swing
3. 1-Arm KB Swing
4. KB Figure 8’s
5. KB Squat-Tri.Ext.
6. KB Side-Side-Overhead Press
7. KB Suitcase DL’s
8. DBL KB Burpee, SGL KB Diag Press
9. KB Wide Halos
10. KB Wide Halos
11. KB Upright Rows
12. KB Knee Repeater
13. KB Knee Repeater
14. KB Thrusters
15. Push Ups
16. KB Russian Twist
17. KB Hip Raise + Press
18. KB Side Bridge Raise
19. KB Side Bridge Raise
20. KB Leg Raises


Keep up the GOOD WORK:) – 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

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 –