Do you want to get healthy & happy but are confused about where to start?
I hear ya friend. Take my hand and let's start this journey together.
The perfect 52 page introduction to nutrition, fitness, and happiness.
Simpler is better. Let's not over-complicate things or else you won't stick to it. If you want to see results you must make the right decisions over and over until they eventually become an automatic behavior aka a habit! Did you know that over 40% of the actions we perform daily are habits and not decisions? Let's build some good habits together so you can make healthy & happy a habit for life!
A party without cake is just a meeting. Isn't that the truth!? Say goodbye to the low calories, the guilt you get when you eat a piece of cake , and the strict meal plan diets. Say hello to nutritional freedom. I introduce you to Flexible Dieting (your new best friend). It is a sustainable way of eating that has no food off-limits and eliminates the cravings and binges. You simply eat 80% wholesome and nutritious foods and then treat yourself to 20% yumminess each day. "An Oreo a day" is my personal motto.
Join our Flexible Dieting University online course for four weeks of lessons on flexible dieting basics.
Learn about Flexible Dieting & Nutrition in these articles:
Gone are the cardio bunny days: I broke up with cardio and you should too (learn why here). I believe in putting the focus on lifting with heavy compound exercises and a lil' sprinkle of high intensity interval training (HIIT). Can you stick to two hour workouts 6 days a week forever? Doubt it. Can you commit to 45 minute workouts 4-5 days a week? Heck yes! You got it. Wake, pray, slay. No need to workout for hours every single day. You've got to have time for a social life!
From home to gym, from 4 weeks to 12 weeks, from strengthening to stretching... I've got it all.
You are beautiful. Strive for progress not perfection. I am a perfectionist so when I am not feeling my best my mind likes to make me think I am a failure. So I tell myself, stop it! The most beautiful thing about women is that we are beautiful during all stages of life: lean, soft, thin, muscular, curvier, pregnant, or athletic. Remember, even your flaws make you beautiful. No one is perfect.
Still confused and want some more guidance? As a husband & wife team, we provide nutritional and training coaching that is personalized for you. First we get to know you. Then we write your bomb program, invite you to our Facebook support community, and checkin with you bi-weekly to make sure we are on track to meeting your goals.
Sorry but it is not possible to spot reduce or choose what parts of your body to lose the fat in. All you can do is lose overall body fat with exercise and a healthy diet.
You should lift weights at least 3 days a week. We recommend 4-5 days a week. Keep in mind you don't want to overtrain so having some rest days is key.
You should allow 48 hours in between training sessions for the same body part. So if you trained glutes on Monday you may train glutes again on Wednesday if desired. Therefore, you could potentially work the same body part 1-3x/week depending on your personal goals.
How much weight you lift is dependent on your experience and your 1 rep max (1RM). Your 1RM is how much weight you can lift one time with good form but would not be able to lift a second time. Let's use deadlifts as an example. If your deadlift 1RM is 100lb then we can use that to determine your rep ranges for other workouts. On days you lift low reps (1-3) you will want to be around that 100lb range. However on days you lift medium (4-7) or high (7-10+) reps you will lift <100lb. If that is confusing then stick with a simpler concept: Lift as heavy as you can, without compromising good form and timing. If you got through a set of 10 reps easily without breaking a sweat, you need to increase the weight.
There is no such thing as just toning or building long muscles. Strengthening is going to build muscle, it's that simple. Whether you do hi reps, medium reps, or low reps is up to you. You can maximize muscle development results but combining all three. So if your goal is to build your arms you could do arms 3x/week (MWF) using high reps Monday, medium reps Wednesday, and low reps Friday. That is just one example. Learn more about cycling rep ranges here.
Proper workout order is: dynamic warm-up > lifting > cardio > static stretching.
If you are performing an isolated movement lift like bicep curls or a lat pull down, rest for 30 seconds. If you are performing a heavier compound movement like squats or deadlifts, rest for 2-3 minutes.
Let's use an example to explain this. Say a training program says to do "3 sets of 10" of a bicep curl. This means you would do the bicep curl 10x for 3 rounds. So it would resume like this: Lift 10x, rest 30sec, Lift 10x, rest 30sec, Lift 10x. That's it!