12th of Day of Christma...
On the Twelfth Day of Christmas my Trainer gave to me 12 Step-ups 11 Burpees 10 Folding Lifts 9 Triceps dips kicks 8 mountain climbers 7 Squat Touch-backs (every two is one rep) 6 Reverse Jack Hammer Crunch 5 Turn-over Kicks 4 Walk out push-up Side T-Plank (alternate sides) 2 minute arms...
6th Day of Christmas Wo...
On the Sixth Day of Christmas my Trainer gave to me 6 Reverse Jack Hammer Crunch 5 Turn-over Kicks 4 Walk out push-up Side T-Plank (alternate sides) 3 Squat Star Bursts 2 minute arms circles 1 Rolling Get-up Today do all six of these exercise and tomorrow you will...
2nd Day of Christmas Wo...
On the Second Day of Christmas my Trainer gave to me 2 minute arms circles 1 Rolling Get-up Today do both of these exercise and tomorrow you will receive the 3rd day exercise to add them. Arm Circles: Stand with your feet apart and arms out to your side and...
Super Energy Food 2
Super Energy Food 2 In my Diamond Barbell Blog Post..1 meal to never eat again It talked about never eating carbohydrates alone. All 5 super energy foods are carbohydrates and with energy boosts, a spike in insulin levels will occur and you could crash, so always pair any of these...
Super Energy Food 1
Super Energy Food 1 In my Diamond Barbell Blog Post..1 meal to never eat again It talked about never eating carbohydrates alone. All 5 super energy foods are carbohydrates and with energy boosts, a spike in insulin levels will occur and you could crash, so always pair any of these...
1 meal to never eat aga...
1 meal to never eat again Today’s post is short, sweet and is designed to help you stay lean by following a one simple rule. Be mindful of this rule especially when you find yourself needing to throw a meal together last minute. Number 1# Rule:...
Gazpacho Soup
I have been craving gazpacho soup, and this is the perfect for the spring. This recipe is one my favorites. Preparation time : 20 minutes Ingredients: 5 medium ripe tomatoes (chopped) 1 medium cucumber, peeled 1 medium onion, peeled 1 medium green bell pepper 1 medium red pepper...
2 New Favorite Things
I am always looking for new favors to add to my meals, and I found two dressing that will blow your mind. Cindy’s Kitchen has been around awhile, but I recently began to clean up my diet a little bit more my incorporating organic and gluten free products. Both of these...
Foam Rolling
It’s that time of year for many to step up their game to look good, feel good and to compete. If you are serious about losing weight, exercising, or training, then you should have a set of tools that you like to incorporate into your training. These tools can be absolutely...
Lose your last 10 lbs
6 Plateau tips to lose your last 10 lbs 3 day rule: On day 1 and 2 eat the same calories and on day 3 up your calories just a little, then on day 4 you are back to your same calories repeat. *Note women should be eating 1200 a calories. Increase your small meals daily: Change 4...
What to eat before a ru...
Before the run Running on EMPTY is a bad idea, especially on long or intense outings. Whether it is morning, noon or night, make sure you have something in your belly to provide the energy you need to fuel a run. Timing of a pre-run meal is important, too, particularly early...
2 of 5 foods
Multigrain Bread While research has found that consuming more whole grains can help reduce the risk of heart disease and cancer while also serving as a great source of vitamin E, iron and fiber, most people incorrectly assume that multigrain and seven-grain breads must do the...
1 of 5 foods that peopl...
Low-Fat Peanut Butter Often times, seeing “low-fat” on food labels falsely leads us to believe the item must be a healthier alternative. But when it comes to low-fat peanut butter, RDs agreed – stay away from it. ACE-certified personal trainer Ruth Frechman, RD,...
Spring Salad for Brunch
Asparagus Salad Topped with Poached Eggs (Recipe courtesy of eatingwell.com) This asparagus salad topped with poached eggs is satisfying yet light, making it a nice option for lunch, brunch or even dinner with some crusty bread. Roasting brings out a toasty flavor in the asparagus....
Kneeling Kick Outs
Kneeling Kick-Outs Set: 1 Reps: 1 minute each side Weight: Rest between Sets: How Many days a week: 3 Kneel on the mat with your right knee bent and out to side of your body. Left knee positioned on the floor. Your palms are positioned flat on the floor. Kick out to the side by...
Eat Right to Run Well
Eat Right to Run Well Runners have different body types, shapes and sizes; as a result, food is not a one-size-fits-all proposition. While training, the single most important thing to do is experiment with different types of food and notice what supplies the most energy and best...
February Boot Camp Resu...
At Chicago Women’s Fitness Inc., I give fitness assessments and set goals for all my clients. Goals can vary, but mainly the women that join my boot camp are there to lose weight and get in shape. February’s Boot Camp Results 9 lbs lost in 4 weeks 5% body fat...
A Better Post-Workout S...
Scholars, trainers and athletes have all debated the subject of stretching. One thing that they all agree upon is that in order to increase range of motion and flexibility, one must stretch. Depending on your goals, stretching before exercising is not necessary for those who workout less...Does 4-6 meals per day ...
Yes, Skipping meals and starving yourself has the same effect as overeating. Research has shown that only a small number of women that starve themselves lose weight, and women that skip meals tend to overeat or eat unhealthily at their next meal, continuing the cycle of weight...Lose up to 12 lbs in 14 days
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