Don’t allow past failures get you down. It can be frustrating waiting for results, but by a combination of cardio exercises, a healthy diet, and the right resistance workouts targeted for the butt and thighs, you will reach your goal.
Here are the essential exercises that target your gluteal muscles to give it the shape and tone you desire.

Exercise 1: Hip Lift
A great exercise to work your glute muscles is the hip lift. To do this exercise, lie on the floor with your back flat, knees bent, and feet resting on the ground. While keeping your arms at your sides on the floor, lift your bottom and lower back off of the floor. Hold for a few seconds, and then slowly lower yourself. Repeat. To work your muscles even more, lift a leg in the air when you raise your bottom off the ground. Lower yourself and then repeat, lifting the other leg.

Exercise 2: Leg Lift
To do a leg lift, lie on your side and prop yourself up on your elbow. Raise your top leg slowly into the air, as high as you can, so your legs make a “V” shape. Hold for a few seconds, and then slowly lower your leg. Repeat 10 times, turn onto the other side, and lift the other leg.

Exercise 3: Banded Shuffle
This is a great exercise to get your heart pumping and work your butt. To do this exercise, you’ll need an elastic sports band. Stand up straight with your legs hip-width apart and tie the band around your lower legs. Squat down until your thighs are parallel to the floor, your back is straight, and your abdominals are tight. While in this squatting position, take several steps to the left, then several to the right. You may need to use your arms for balance, but your butt muscles should feel a workout.

Exercise 4: Plie Squat
Another form of squat is the plie squat. If you don’t have an elastic band, this is the exercise to add definition and shape to your butt. Start by standing with your legs slightly more than shoulder-width apart and your toes pointed out to the sides. This is what ballerinas call the plie position. For balance, hold your arms in front of you. While keeping your back straight, slowly squat to the ground until your thighs are parallel to the floor. Hold this for five seconds and stand back up. Repeat 10 times.

Exercise 5: Lunge
A fifth exercise that targets the muscles of your butt, thighs, and hips is the lunge. Putting one foot out in front of the other, lower your body toward the ground, keeping your abdominals tight and your torso straight. Lower until the front knee is bent at 90 degrees and not extended past your toes. Stand back up and then extend the opposite leg and bend. Perform 10 repetitions. For an increased workout, hold dumbbells in each hand.

Exercise 6: Run or Walk
Running or walking outside or on the treadmill are other great exercises that work your butt while giving you a cardio workout to burn fat at the same time. Make it your goal to exercise 30 to 45 minutes at least three times a week, including walking or running each time.

Burn, Baby, Burn! These exercises are excellent ways to burn extra fat off your butt while adding the definition you desire. Not used to working your gluteal muscles? You’ll definitely feel the burn the first few days, but the end result will be worth the effort!

If you’re serious about transforming your body then call or email today to set up a consultation with me. Together we will create the perfect program that will quickly get you into the body that you deserve.

Don’t wait – call or email today to get started.

Let’s go through the list point by point and address the issues.

Myth #1: Cardio Calorie Burning

This one is very true!  Unless you enter ALL of the appropriate data and track your heart rate along with this data, the calorie total you get will be completely erroneous.  If you really want to track your calorie burn during exercise, your best option is to get a good quality heart rate monitor (Polar, Suunto, Garmin, etc.) and ensure you have entered all of your appropriate information (age, gender, height, weight, fitness level, etc.).  Keep in mind that tracking your heart rate for some types of workouts is not useful (i.e. strength training) as raising your heart rate is not the goal of the workout!  This may sound simple, but the concept is lost on many people…including some “trainers”.

Myth #2:  Heart Rate Monitors & Intensity

This “Myth” is really talking about three different things.  First, it is correct that heart rate monitors can create errors in specific types of activities (i.e. swimming).  Unless you have the right type of monitor, are wearing it correctly, and the sensors are kept moist (sometimes a challenge due to wind in cycling), you may get erroneous results.  However, this is rarely an issue for the average user of HR monitors…and it’s quite easily fixed in most situations.

Second, as stated in Myth #1, getting results from some exercise modes is not directly related to heart rate measurement or intensity.  When doing a strength workout, you shouldn’t really worry about what your HR is doing (unless of course is STOPS)!  Circuit style workouts and Metabolic Conditioning sessions will be a different story, but HR goals will vary based on the goal of the workout.

Third, using RPE (Rate of Perceived Exertion) is a valid thing to use as a general guideline.  However, if you are doing a workout where it’s helpful to track HR, then knowing exactly what your HR is can be an extremely valuable training tool.

BONUS POINT:  The other thing to keep in mind about heart rate and accuracy is that the heart rate ZONES that you find on most charts/cardio equipment/graphs are completely USELESS!  They are rough estimations based on a “general” population (what the hell is that anyway?) and are probably many beats away from your actual zones.  The most effective way to find out your ACTUAL zones is to get an exercise metabolism test (aka VO2max).

Myth #3: A Slave to the Scale

This is true, with a big BUT (or BUTT…depending on your perspective)!  Muscle weighs more than fat and you shouldn’t rely on the scale completely.  However, if you are significantly overweight or obese, then the scale will be an accurate measure of progress.  At FRESH!, we often see people make excuses and feed their denial by justifying that they are gaining muscle when the scale doesn’t move.  Doing some 3lb dumbbells for a couple workouts at the gym is not going to build muscle or make you gain weight.  In fact, muscle is more metabolically active than fat, so the more muscle you have, the HIGHER your metabolism will be.  That means you will burn MORE calories every day than someone of the same size, weight, and gender who has less muscle.

For example, let’s say you have two people, each is 5’6″ and 150lb.  However, one of those people is 12% body fat, and the other is 30% body fat.  Even though they are the same height, weight, age and gender, they will have COMPLETELY different body compositions, physical appearances, metabolic rates, fitness levels, and physical capacities.

Myth #4:  Fat burning & Exercise Intensity

Your body does NOT dig into fat after you’ve burned through all the carbs.  This is simplifying the situation to the ridiculous!  Your body is ALWAYS using some proportion/mix of carbohydrates and fat regardless of the exercise intensity.  In a 100m sprint you may be using predominantly carbs and in a marathon, you may mostly use fat.  However, there is always some contribution from the other system.  Your brain runs solely on carbohyrates, so if you run out completely, you will not be able to function.  Have you ever seen people hit the “wall in a marathon” or “bonk” during exercise?  This is a reason behind it.

Also, the intensity of your exercise along with the efficiency of your metabolic pathways (what you’ve trained for) will determines the ultimate mix of carbs/fat being burned during an activity.  Highly trained people are better able to utilize their fuel stores for activity (whether aerobically or anaerobically)

Myth #5:  Protein Shakes

I completely agree on this one.  EAT REAL FOOD!  If you are planning well and have control of your schedule, there should be very FEW real “emergencies”.  When this starts to happen every day or every couple days, they aren’t “emergencies”, they are just poor planning!  Get interested in the quality and source of the food you are putting into your body and once you are consuming the most high quality fuel possible, it will have a remarkable effect on your health, mindset, and results!

Myth #6: Spot Reduction and “Toning”

It’s true that you can’t do situps to lose belly fat, or bicep curls to lose fat on your arms.  However, the description of this “Fact” is ridiculous!  From a technical perspective, the statement is accurate, but it completely missed the point.  Yes, with practice, your body will become more efficient, you will burn less energy to accomplish the same goal.  If you never changed anything about your workout, you would start producing diminishing returns.  In other words, you would reach a “plateau”.

Now, the idea of fitness is that we are continually challenging our body to adapt.  Therefore, if you get more efficient at doing an exercise, just increase the challenge!  There are many ways to do this.  You could

• Do more reps with the same weight
• Do the same reps with more weight
• Change the style, variation, angle, speed, etc. of the movement
• Or do a completely different activity

So, high repetitions are a great part of your program…as long as its not the ONLY thing you do.  You need to switch things up regularly.  This is where so many people go off track.  They don’t know what to do.  Hire a qualified and experienced Personal Trainer to help you out and teach you what you need to know to get the most out of every workout session.  At FRESH!, we like to say that with our guidance, we can easily get you twice the results in half the time compared to your normal training plan!

Myth #7:  Calories In/Calories Out

While we hear this all the time, it’s not always the case.  If everything in your system is functioning great, then this principle will likely apply.  However, MOST people struggling to get fit and lose weight have messed up their system through so much abuse to their body and lifestyle that their system doesn’t function correctly anymore.  They need to dial in many other factors to get their hormone profile and metabolism under control before the calories in/calories out equation will be even close to working correctly.  That’s why FRESH! takes a holistic approach to getting results.  We realize that exercise and nutrition will only get you so far…and it’s often not the best place to start.  So many people end up spinning their wheels for years because they aren’t focussing on the correct areas of their health and lifestyle.  To find out what those are for you, just ask us.!

Myth #8:  Cardio and Weight Loss

Once again, the concept is correct, but it’s not explained well.  At FRESH!, we like to free people of the concept that they need cardio to lose weight.  In the traditional sense, you never have to do cardio again if you choose to.  You can still lose weight.  Most people spend hours slogging away on a “Deadmill” or elliptical because they think that’s the best way to lose weight.  Yet, this is one of the worst uses of your exercise time.  Your heart doesn’t care WHY it beats, it just adapts to the demands placed on the body by pumping more blood to the working muscles.  Therefore, if we work our muscles more, the heart will pump more blood to them.  Simple concept, but rarely followed properly.

An analogy I often use to drive the point home is…”Do you ever see a FAT sprinter?”  The answer is no in case you had to think about it.  Yet sprinters rarely ever run for longer than 5 or 10 minutes continuously.  They do strength training, speed and power work, and watch their nutrition.  By building a solid base of muscle, training regularly, and eating well, they boost their metabolism and continually challenge their body to adapt.  THAT’s how they are so lean and fit.

Next time you are at a marathon, look around and see how many overweight and obese runners there are.  Just because you can complete a marathon doesn’t mean you are a fat burning machine.  In fact, it’s often the opposite!  This is another area where are VO2Max test and Resting Metabolism Assessment are very helpful. They will make sure you have the right information to make SMART training decisions.

Myth #9:  Workout on an empty stomach

Working out on an empty stomach (especially intense activity) is a great way to “bonk” (feel nauseous, dizzy, etc.) and leave you feeling frustrated about your exercise attempts.  Even eating something small will help give you energy to make it through your workout.  Everyone is different with how close to an exercise session they can eat, but in general, it will take at least 20 minutes for the food you eat to be useable for fuel.  Once you start exercising (especially intense activity), the blood is shunted away from your digestive organs and sent to the working muscles.  That means any food not digested already will just sit in the stomach waiting for you to stop exercising.  This can cause discomfort and gastrointestinal issues with certain activities.  Therefore, plan your meals and workouts accordingly.  That means going for a hard run right after Thanksgiving dinner is probably NOT a good idea.  Though a casual walk with light movement will usually help with digestion!

Myth #10:  Ice Cold Water & Fat Burning

You can shock your system by jumping into a frozen lake too, but it may not help you lose fat!  The problem with this myth is that water is not absorbed until it reaches body temperature.  Therefore, any cold water consumed will just sit in your stomach until it warms up.  This can cause challenges during exercise as the water is “sloshing” around in your stomach while you are doing those burpees!  That’s a recipe to see what you had for lunch!

So, drink room temperature water.  It will be absorbed and get to do it’s important job much quicker!  Plus, your stomach will thank you!

Servings: 5

Here’s what you need…

• 2 (5oz) cans wild albacore tuna, packed in water
• 1 cup fat-free Greek yogurt
• 2 Tablespoons champagne mustard
• 1 teaspoon dried dill weed, plus more for garnish
• dash of freshly ground pepper
• 1 green apple, shredded
• 2 cups green cabbage, shredded
• 4 cups organic mixed greens

1. Drain the tuna and flake in a medium bowl. Add the yogurt, mustard, dill and pepper. Mix until creamy and well combined.
2. Add the shredded apple and cabbage. Mix well.
3. Arrange mixed greens on plates, then use an ice cream scooper to place the tuna mixture. Sprinkle with dill weed.

Nutritional Analysis: One serving equals: 140 calories, 1 fat, 210mg sodium, 13g carbohydrate, 2g fiber, and 20g protein.

Servings: 1

Here’s what you need…

• 1/4 cup Greek Yogurt, plain, fat free
• 1/4 cup low fat cottage cheese
• 1 scoop high quality strawberry or vanilla protein powder
• 1/4 cup fresh berries
• 1 Tablespoon pecan pieces, toasted

1. In a small bowl use a whisk to combine the yogurt, cottage cheese and protein powder. Mix until well incorporated.
2. Place half of the yogurt mixture into a clear cup, top with the berries and then the remaining yogurt mixture. Top with pecans.

Nutritional Analysis: One serving equals: 260 calories, 6g fat, 307mg sodium, 11g carbohydrate, 4g fiber, and 38g protein.

Whatever your reasons may be, skipping breakfast puts your kids at a distinct disadvantage. And while you know breakfast is the most important meal of the day, approximately 40 percent of children don’t eat breakfast on a regular basis.

Why do kids need breakfast? What are some fast, easy, and healthy foods to serve your family in order to get them ready for a good day? Keep reading to find out.

The Morning Necessity
Breakfast provides the fuel that is needed by all bodies to start the day. When your child wakes in the morning, his or her tank is empty and it is time to “break the fast” so to speak.

Food gives the energy needed to function mentally and physically. Don’t believe it? Consider this: Studies have shown that children who eat breakfast before school perform better on their reading and math scores, have longer attention spans, visit the school nurse less frequently, and are better behaved in class.

As if improved school performance weren’t reason enough to get your kids into eating breakfast, kids who eat a healthy breakfast are better able to get the daily nutrients they need. They are more likely to eat recommended levels of essential vitamins and minerals such as calcium; magnesium; phosphorus; riboflavin; folate; iron; and vitamins A, C, and B12. Breakfast-consuming children also have lower cholesterol levels.

Some kids, especially teenagers, skip breakfast because they’d rather sleep in or because they think skipping breakfast will help them lose weight. Unfortunately, skipping breakfast to lose weight is a myth.

In fact, those who don’t eat breakfast are more likely to have a greater body mass index (BMI) than those who do, since skipping breakfast makes kids so hungry they eat extra calories later in the day to make up for their skipped morning cuisine.

Easy, Healthy Options
Why aren’t your children eating a healthy breakfast each day? If it’s because your family is too rushed in the morning or you think you don’t have extra time to make them a homemade nutritious meal, it’s time to change your thinking. There are plenty of easy, fast, healthy foods to have readily available for your kids to grab and eat on the way.

Any food is better than no food for breakfast, but healthy foods give your kids the energy they require to make it until lunch. A great way to knock out breakfast is to handle it the night before by hard-boiling some eggs. Hard-boiled eggs are a great source of protein and are fast and easy in the morning.

You can also keep some small yogurt containers in the refrigerator for your kids to grab on the go. And of course, keep whole-grain bread, English muffins, or bagels on hand to toss in the toaster.

You can also warm up microwavable oatmeal or let the kids eat cereal bars in the car. Keep whole-grain, low-sugar cereals on hand that kids can eat with low-fat milk or yogurt. And lastly, keep fresh fruit such as apples, bananas, and pears readily available to eat on the go.

These are all nutritious options that are easy for moms or even kids to make themselves.

Good Start
So before rushing out the door tomorrow morning, make sure to give your kids a good start to the day. Fuel them up with a quick, healthy breakfast. They may not thank you, but their stomachs, minds, and teachers will.

Healthy eating goes hand in hand with maintaining a consistent and challenging exercise program. Call or email me today to get started on one of my programs that will get you feeling younger and more energetic than you thought possible.

Don’t wait – call or email today to get started.

Below is a list of 5 foods that you should never eat.

These foods will derail your fitness and weight loss efforts every single time.

In addition, I will suggest a healthy substitute for each of these off-limits foods.

By simply swapping out the items below you will quickly and effortlessly become healthier, leaner and fitter than you are today.

Do-Not-Eat #1: Anything Fried
Fried food is loaded with fat and calories while offering zero nutritional value. It’s a lose-lose! Sure, fries and chips TASTE good, but healthier items also taste good. Just say no to the deep fried items on your menu. You’ll be thinner, healthier and won’t have greasy fingers.

Try This #1: Broiled
If you simply must have a French fry, then make them at home in your oven. Use sweet potatoes, as these are a more complex carbohydrate. Cut into matchsticks, drizzle with a tablespoon of olive oil along with a dash of salt, then place in your oven on broil. Mix every 5 minutes until the fries are tender on the inside and crispy on the outside.

Do-Not-Eat #2: White Bread
White bread products have zero nutritional value and are quickly converted by your body into sugar. So you may as well eat a cupcake. Even breads that are technically wheat, but are as soft and smooth as white bread, should be avoided. Don’t be afraid to discard the bread from your sandwich or to push away that bread basket. Your waist will shrink and you’ll lose that bloated feeling that high carbohydrate meals give you.

Try This #2: Sprouted Grain Bread
If you must have bread, then stick with sprouted. Sprouted grain bread is a lot easier on your digestion and is packed full of nutrients. Two delicious brands are Food For Life’s Ezekiel bread, and Manna Organics. Sprouted grain breads are often kept in the freezer section since they don’t contain preservatives to prolong shelf life.

Do-Not-Eat #3: Creamy Salad Dressing
You were so good to order a salad, but then you ruined it by drenching the salad in fattening creamy dressing. Just a few tablespoons of creamy dressing contain more than 20 grams of fat and hundreds of calories.

Try This #3: Vinegar Dressing
Salad dressing is meant to lend flavor to the salad, not fat and calories. Vinegar-based dressings pack amazing flavor in with minimal fat and calories. You can even mix your own dressing at home. Take high quality vinegar, fresh lemon juice, salt and pepper, your choice of dried herbs, and a bit of olive oil.

Do-Not-Eat #4: White Rice
I’m sure by now you’ve heard that white rice is not a healthy choice. Just like white bread, white rice has zero nutritional value – other than calories. Fiber and vitamins have been removed and the glycemic load will quickly prime your body for storing fat.

Try This #4: Brown Rice
Brown rice has three times the amount of fiber, more B vitamins as well as other nutrients, won’t sky rocket your blood, and will keep you feeling fuller for longer. That should be enough to convince you to swap your large pile of white rice out for a small pile of brown rice.

Do-Not-Eat #5: White Sugar
Sugar and high fructose corn syrup are the epitome of anti-fitness food. Nothing will destroy your progress, expand your waist and plummet your energy levels like sugar will. If you only take away one do-not-eat food from this article please let it be sugar.

Try This #5: Fruit
Don’t turn to artificial sweeteners to get your sweet fix, instead turn to nature’s wholesome source of sugar: fruit. Eat organic fruit that is seasonal and locally grown. Stay away from dried fruit and fruit juices, as these are high in simple calories.

Eating right, along with challenging exercise, is the formula for a toned, lean body – so guarantee your results by teaming up with me.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.

Call or email today to get started.

Lindsay is still with FRESH! and has become one of the Superstars in our group program.  From where she started on Day 1, it’s been a remarkable journey that transformed virtually every aspect of her life from her thoughts, self-confidence, family relations, work, relationships, fitness level, and body.

The entire Team at FRESH! are happy to have Lindsay as part of our community and look forward to helping her reach all of the new and exciting goals we can dream up together!

Thanks Lindsay for the great energy and enthusiasm that you bring to our studio!  See you at the next workout!

It’s a great time of year to spend a few days with those we love and to give thanks for all of the privileges we enjoy in life.  Like most holidays, it’s also a time of indulgence and plenty.  While indulging is a great thing to do, it doesn’t have to be a complete disaster for your fitness and nutrition plans.  In fact, if you are on a proper plan and not some crazy crash diet, indulgence is a regular part of your life and will make you more successful in the long run.  (FRESH! believes in the 90/10 rule.  Each clean 90% of the time, and your body will easily handle your indulgences 10% of the time)

At FRESH!, there are a few key principles we follow that guide our actions each day and help our clients see such amazing results!  In this post, I’ve compiled a few of these gems and also added in a couple great Thanksgiving workouts for you to do (because exercise and physical activity should be a regular part of each day).

The Big Picture

• Do something ACTIVE every day (this can be anything from stretching, a walk, or an intense strength workout)
• Mix up your intensity (Easy, Moderate, Intense)
• Mix up your style of training (strength, cardio, agility, balance, power, etc.)
• Learn new skills and try new things.  Your training should help you grow as a person
• Live each day and make your decisions based on who you ASPIRE to be, not who you are now

Ok, on to some specific Thanksgiving Tips

• Prepare your meal using the BEST QUALITY ingredients from the best sources (forget about low fat and stuff like that)
• Eat your meal on a SIDE PLATE and have only ONE serving (that means more for leftovers!)
• Do something ACTIVE after your meal (get your family up and go for a walk or take the kids outside to play)
• Eat at regular intervals throughout the weekend (AVOID starving yourself…it will help you avoid overeating)
• Enjoy dessert, but keep the portion small

OK, now that the basics are out of the way, here are some more advanced tips.  Thanksgiving is a busy time.  Schedules are packed, there is a lot of preparation, and workouts are one of the first things to go.  That’s why I’ve put together 2 simple workouts for you.  They don’t require any equipment, the time needed is VERY short, and you can do them anywhere…even in your kitchen!

Express Workout #1

• Body Weight Squats (20)
• Push-ups – from floor, back of couch, or kitchen counter (10)
• Sit-ups – or clamshells (10)
• Supermans – regular, alternating, or “flying” (10)
• Stairs – run up and down your stairs 1o times*

* if you life in a rancher or condo, touches opposite walls of your house 10 times

Express Workout #2*

• Go for a brisk walk/jog
• Every second block, pick UP the pace by 50% and hold this until the end of the block
  
• Repeat 10-15 times (turn around after 7-10 intervals)
• Walk/Easy jog for the remainder of the way home
• Take 5 minutes to stretch your legs

* OK, so you can’t do this one in your kitchen, but it’s good to get outside and enjoy some fresh fall air!

Well, have a fantastic Thanksgiving, and please let us know your thoughts by posting in the comments below!

This is a common place to end up, usually after a few months on the same exercise routine. In the beginning your body responds to your routine with lost pounds and gained muscle tone, then one day all results screech to a stop.

Why does this happen? And, more importantly, how can you prevent it?

Your muscles adapt quickly to any repetitive routine. Remember that the definition of ‘insanity’ is to do the same thing over and over while expecting different results. This holds true for your workouts.

When your results stop, it’s time to do something new.

• The problem: Your muscles have adapted to your routine.
• The Solution: It’s time to apply the concept of muscle confusion.

Muscle confusion is a way to keep your body guessing by changing your routine.

I have good news – the following 4 strategies are guaranteed to crank your workouts up to the next level and to deliver better results.

Strategy #1: Use a Drop Set

Drop sets are often used to fight off exercise plateaus. This technique is great for increasing muscle strength, endurance and for adding to the cardiovascular benefit of your workout – which results in more fat burn.

This is how to do a drop set: When you perform an exercise to exhaustion, don’t stop there. Drop the weight by 80% and do another set.

You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set. Use this technique only once or twice per workout, on the final set of the exercise.

Strategy #2: Focus on Negatives

Each time that you do a weight lifting repetition you are using three types of strength.

1. Positive strength: lifting the weight.
2. Static strength: holding weight in a contracted position.
3. Negative strength: lowering the weight.

Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. It is understood that the negative portion of each repetition is just as important as the positive portion, possibly more important.

Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.

If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.

Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.

Strategy #3: Use Active Rest

Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don’t waste precious minutes with long rest periods.

While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest. Do one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.

• High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.
• Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they’re straight and you’re in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
• Side-to-Side Jumps on Bench: Stand on one side of an exercise bench. Place the foot closest up onto the bench, jump up and switch feet, then land on the opposite side of the bench.
• Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
• Side-to-Side Ab Twists: With feet close together, jump and twist your legs left to right – holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.
• Jump Lunges with Pop Squat: Start in a lunge position, lunge down then quickly jump up, switching your leg position in midair, land in an opposite leg lunge. Once you’ve done both legs, jump straight into a squat.
• Medicine Ball Squat Jumps: With feet wider than shoulder-width apart hold a medicine ball at chest level. Squat down until your knees are at a 90 degree angle. Explosively jump up, raising the medicine ball straight over your head.

Strategy #4: Modify the Exercise There are certain exercises that are considered ‘staples’ in the gym.

The squat. The lunge. The chest press. The shoulder press. The bicep curl. You get the idea…

While you shouldn’t throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:

• Squat on a Bosu ball or balance board.
• Place a weighted bar across your shoulders and do walking lunges.
• Use an exercise ball for chest presses instead of the bench.
• Do a full squat between each repetition of shoulder presses.
• Do a shoulder press between each repetition of bicep curls.

If you’d like a sure-fire way to break through your fitness plateau and to melt away unwanted fat, then contact me for a fitness consultation.

Call or email today – I look forward to hearing from you.