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Articles Tagged: exercise

Rhonda’s 12 Week Weight Loss Journey: Weeks 11 and 12

Over the past 12 weeks we have shared our client Rhonda’s trials, tribulations and victories as she has candidly given us a first-hand look at what it’s been like for her on her health and fitness journey.

Too often, weight loss is sold as something that is (or should be) “simple and easy,” but as we all know, it isn’t. Weight loss takes trial and error, patience, and most importantly, the ability to get back up on it after you fall off the horse.

Hopefully this series has provided a more realistic view of what it’s like to commit yourself to a newfound weight loss program and has shown that with persistence and determination, you can and will reach your goals.

In Rhonda’s final entry, we continue on from her Weeks 9 and 10 DiaryContinue Reading Rhonda’s 12 Week Weight Loss Journey: Weeks 11 and 12 »

Rhonda’s 12 Week Weight Loss Journey: Weeks 9 and 10

What does it take mentally, physically and spiritually to successfully reach your weight loss and health goals?

Follow along with Rhonda Guzman and she addresses this question in her 12 week journey as she takes control of her weight, health and happiness by investing the time and effort into following a workout and nutrition program at our training facility.

Each week, Rhonda will update us on how her program has been going and what’s going through her mind as she jumps into the journey with both feet.

Continuing on from Rhonda’s Weeks 7 and 8 Diary, here’s parts 9 and 10… Continue Reading Rhonda’s 12 Week Weight Loss Journey: Weeks 9 and 10 »

Rhonda’s 12 Week Weight Loss Journey: Weeks 7 and 8

What does it take mentally, physically and spiritually to successfully reach your weight loss and health goals?

Follow along with Rhonda Guzman and she addresses this question in her 12 week journey as she takes control of her weight, health and happiness by investing the time and effort into following a workout and nutrition program at our training facility.

Each week, Rhonda will update us on how her program has been going and what’s going through her mind as she jumps into the journey with both feet.

Continuing on from Rhonda’s Weeks 5 and 6 Diary, here’s parts 7 and 8… Continue Reading Rhonda’s 12 Week Weight Loss Journey: Weeks 7 and 8 »

Rhonda’s 12 Week Weight Loss Journey: Weeks 5 and 6

What does it take mentally, physically and spiritually to successfully reach your weight loss and health goals?

Follow along with Rhonda Guzman and she addresses this question in her 12 week journey as she takes control of her weight, health and happiness by investing the time and effort into following a workout and nutrition program at our training facility.

Each week, Rhonda will update us on how her program has been going and what’s going through her mind as she jumps into the journey with both feet.

Continuing on from Rhonda’s Weeks 3 and 4 Diary, here’s parts 5 and 6… Continue Reading Rhonda’s 12 Week Weight Loss Journey: Weeks 5 and 6 »

Top 3 Things You Need to Lose Body Fat Now

Look, I get it. Getting motivated to stick to a weight loss plan is hard, and staying motivated as the weeks grind on is even harder.

Going down that path–fighting your body every step of the way as you push yourself further into  unfamiliar and uncomfortable territory–can seem so insurmountable that you find yourself thinking of reasons you shouldn’t do it before you’ve even begun the process.

In today’s post I am going to break this process down into components that are easier to wrap your head around, which will help you attain–and retain–the drive to keep pushing towards your goals, so you can get on the road to weight loss and finally reach the goal physique you’re looking for. Continue Reading Top 3 Things You Need to Lose Body Fat Now »

Instagram Workouts from Bikini Competitors are a Waste of Your Time

How many times have you browsed Instagram, Facebook, Women’s Health Magazine, or another website and seen the latest “bikini competitor leg/arm/shoulder/butt workout?”

Images of hard, lean bodies jump out at you from the screen—seemingly-impossible levels of muscle definition on perfectly proportioned bodies with just the right amount of sweat and goosebumps… before you know it you have goosebumps of your own just thinking about what it would be like to have that body for yourself.

At the beach… all eyes on you, super confident in that bikini. Walking into the gym… girls whispering to each other about how you must be a competitor, and coming up to ask you for exercise advice. Fitting into all the tiny little dresses that you want to wear to the club and having them fit your body like a glove. Heck, having ANY outfit you wear fitting perfectly.

Even reading this right now, I am willing to bet the hair is standing up on the back of your neck slightly—and that’s exactly the response that fitness marketers use to lure you in, because if you think a product is going to provide you with that body (and the lifestyle that you imagine comes with it), you’re going to buy the product at whatever asking price, no questions asked! Continue Reading Instagram Workouts from Bikini Competitors are a Waste of Your Time »

Dangerous Curves Ahead: How to Build a Better Butt

It seems like lately, it is all about the bum–it has taken over the internet, literally. This booty-licious trend is one that I actually like. I mean, what female wants a flat, flabby behind? None that I know of! Sure, some abs and biceps will look nice and probably fill out your clothes well–but ladies, you need some curves. The backside is where it’s at… am I right?

Having a great behind isn’t only something to be achieved by professional fitness competitors or models anymore. Every woman on the planet wants one. It is an essential part of our female physique, so it’s important for us not to ignore it. I am pretty sure that most of the time when you check your Instagram feed, you see women who embrace their curves, especially if they’ve worked hard for them.

I am constantly flooded with questions from females asking, “Lucy, how can I get a nice butt?” Well, there is definitely more to it than just genetics, and believe me that when I say that for my own rear, I have put a ton of work into it! This didn’t just happen overnight… and I wasn’t simply blessed with good genetics–I had to bust my ass for my results (no pun intended). Continue Reading Dangerous Curves Ahead: How to Build a Better Butt »

20-Minute Stress Relief Routine

Stress is one of the most under-appreciated functions of the body. Not all stress is bad—in fact some stress is necessary for growth and improvement. Besides, it’s impossible to completely avoid stress as stressful things happen on a daily basis.

Stress becomes a real problem when it’s chronic—in other words, when you’re always stressed out. Frequent, ongoing stress results in elevated levels of cortisol—again, something that is beneficial in small amounts but quite problematic when high all the time.

What does chronically elevated cortisol do? In addition to shutting down the immune system, it results in fat gain and muscle loss, amongst other negative effects. The bottom line is, we need to find effective ways to manage and eliminate stress so that it doesn’t have the ability to produce these negative effects in our bodies. Continue Reading 20-Minute Stress Relief Routine »

Lifting Weights Causes Breast Shrinkage: True or False?

“Am I going to lose my breasts by lifting weights?” This is a very common question that enters women’s minds when they first begin considering weight training. After all, most of the photos we see online of really fit women show either relatively flat chests, or breast augmentation, so it’s understandable that one would assume this was the case.

This concern has scared many women away from incorporating weight lifting into their workout regimen as a part of achieving their dream body. It is pretty clear that media doesn’t help this, as it continually promotes weight lifting with images of extremely-muscular women on stage strutting their “stuff” with no natural breast tissue to speak of. Continue Reading Lifting Weights Causes Breast Shrinkage: True or False? »

Effective Training for the Middle-Aged Man

It’s a fact of life that as we progress through the years, our bodies tend to break down—unfortunate but true. However with proper attention paid to your fitness habits, you can not only slow this process down, but even reverse some of the ageing affects that have occurred.

Instead of waiting around for all kinds of diseases to attack and damage our bodies, we can choose to fight back. We can choose to exercise. A few of the hundreds of benefits of weightlifting and exercising include the prevention of heart disease, stroke, high blood pressure, diabetes, obesity, back pain, osteoporosis, psychological effects… I could go on and on. Continue Reading Effective Training for the Middle-Aged Man »