The Technique To Burn Fat and Build Muscle Fast!

If you’ve hit a plateau with weight loss or are just bored as heck with your workouts and need something to light things up, you should give cardio accelerations a try!

What is cardio acceleration?

Cardio acceleration is when you combine high-intensity cardio with strength training.  Instead of taking a typical rest break between your lifts, you do some type of cardio, all out, for one minute.   I prefer to jump rope, however, you could do any type exercise for your cardio acceleration.  Here are some examples: running in place next to the bench, jumping jacks, squat thrusts, skaters, dumbbell cleans, step-ups, etc.

fullsizerender-1Jumping rope is hands down my favorite tool for keeping my body conditioned and agile.  Read more about the benefits for jumping rope along with training tips here: https://healthyjustice.wordpress.com/2017/01/02/jump-in-lean-out-with-jump-rope-training/

What is the benefit?

I got turned on to this training technique when I did Jim Stoppani’s Shortcut To Shred program.  His program did get me shredded.  Another benefit is that there is no hem hawing around waiting for the next set, which is perfect for my adult ADD;) LOL.

My hubby always teases me because if I’m not doing cardio intervals between sets, I’m stretching;)  This was him poking fun of me yesterday when I was stretching between my bench presses.  LOL

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One thing I REALLY love about this technique is that it fills in for my 20-30 minutes of cardio on the step mill or treadmill!

  • Check this out, 20-30 minutes of these high-intensity intervals burns more fat than spending that amount of time on a treadmill. Trust me, your metabolic rate will be up the entire workout and that means you are burning a lot of calories during and after your workout!

I now cycle through this program twice a year, and lately, I’ve been throwing in cardio accelerations with my leg day once a week.

After doing a set of squats, I do 100-200 revolutions jumping rope.  (BTW, I’ve been performing squats recently with a box to make sure I’m nailing my form and getting good and low).

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If you’re worried that the cardio could take away from the strength of your lifts, here is research that Stoppani shares from his Shortcut To Shred Training Overview:

A University of California, Santa Cruz, study found that when subjects did cardio between weightlifting sets, they were able to recover better because of increased blood flow. Cardio acceleration elevates your heart rate, which means more blood pumps to your working muscles throughout your workout.

Ready to HIIT it now?  Let’s go!!

Hourglass Workout Plan: Get Beach and Bride Ready

monroeIf mother nature blessed you with a natural hourglass shape, lucky you!  I’ve been working to enhance my curves for years, and weight training has made a world of difference.  Even Marilyn lifted weights, along with diet, to keep her voluptuous body firm.

You can absolutely create the look of a shapely silhouette by building up your shoulders and back, tightening up the abs and sculpting the glutes.  The Hourglass Workout is a week’s worth of workouts that I’ve designed to create killer curves and burn off body fat.

  • There are 5 workouts with a rest day mid-week.
  • Complete each superset or tri-set then rest one minute before starting the next set.
  • beginners perform 1-2 sets/advanced perform the instructed amount.
  • Use the ab circuit twice a week on non-consecutive days.
  • Cardio should be done at least 3 days a week.  The bootcamp workout on Day 5 is considered a cardio day.

Follow this, along with nutrition tips I’ve provided in the links at the bottom page, to compliment your workouts.  If you would like to receive personalized fitness and nutrition programs, check out my about section and send me a message.

Day 1: Monday— Legs/Shoulders

Superset: 4 sets

Deep squats: 12 reps

Step jumps: 12  http://www.bodybuilding.com/exercises/detail/view/name/box-jump-multiple-response

*modify using a smaller box

Trisets: 3 sets

Walking lunges: 24 total steps

Dumbbell sumo squat: 15

Lateral bound with dumbbells: 30 total http://www.bodybuilding.com/exercises/detail/view/name/lateral-bound-

Trisets: 3 sets

Shoulder press: 15 reps

Lateral raise: 12 reps

rear delt fly machine: 15 reps

Day 2: Tuesday— Chest/Biceps

Giantset: 4 sets 

Dumbbell incline press: 15

Plyo push-ups: 12 http://www.bodybuilding.com/exercises/detail/view/name/plyo-push-up

*modify on knees

Dumbbell fly: 15

Step ups: 24 total http://www.bodybuilding.com/exercises/detail/view/name/step-up-with-knee-raise

Giantset: 3 sets

E-Z bar curl: 12 reps

Dumbbell incline curl: 12 reps

Hammer curl: 12 reps

Jacks: 30 seconds

Day 3:  Rest day  

Day 4: Thursday— Back/Triceps

Superset: 4 sets

Barbell deadlift: 12 reps http://www.bodybuilding.com/exercises/main/popup/name/barbell-deadlift

Machine row: 12 reps

Giant set: 3 sets

One arm row: 12 reps

Dumbbell pullover: 12 reps

Wide grip pulldown: 12 reps

Bench jumps:

Triset: 3 sets
Cable over head extension: 12 reps

reverse grip pull-down: 12 reps

bench dips: to failure

Step ups: 24 total

Day 5: Bootcamp

Perform 3 rounds for 1 minute for all exercises. Rest 1 minute & repeat.
  1. Weighted Burpees *perform this with dumbbells
  2. Curtsey lunges *holding dumbbells  http://www.bodybuilding.com/exercises/detail/view/name/kettlebell-curtsy-lunge
  3. Slow floor sprints *a slow controlled version of a mountain climber.  When you bring your knee in toward the chest, don’t let your foot touch the ground.  Hold for a second, then switch.
  4. Axe chop with medicine ball *picture at bottom page
  5. Single leg deadlift *30 seconds on one leg and 30 on the other
  6. Low plank crossover *cross one leg over the other in plank position, almost touching floor, repeat on the other side.
Ab circuit: 3 rounds, rest 1 minute after each round.
  1. Decline crunch: 15 reps
  2. Stability ball pike press/or knee tuck: 10 reps https://healthyjustice.wordpress.com/2014/03/26/total-body-workout-you-can-do-at-home/
  3. Side plank hip drops: 10 each side, hold last rep up for 10 seconds http://www.bodybuilding.com/exercises/main/popup/name/side-bridge
  4. reverse crunch:  15 reps
  5. russian twist with medicine ball: 20 reps

Ax Chop with medicine ball

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Nutrition and Lifestyle Blogs:

https://healthyjustice.wordpress.com/2016/05/30/get-healthy-for-the-summer/

https://healthyjustice.wordpress.com/2016/06/13/buff-bride-5-tips-to-lose-weight-stay-healthy-for-your-wedding-day/

Build-A-Booty Part 3

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In this workout I have included several of my favorite exercises along with plyometric exercises at the end.  These will all help build up your glutes and improve athletic performance.  Plyometric training recruits fast twitch muscle fibers which means building stronger glutes and burning more body fat.

Warm up for 5-10 minutes.

Sumo Deadlift– keep your chest lifted.  A modification is to hold one dumbbell with both hands to perform this movement.

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Skaters- you can modify this by not using a kettle bell.  Advanced option is to superset the sumo squat with skaters.

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Cable squats– begin this exercise by stepping back far enough to feel resistance with the bar.

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Leg press jumps– set the weight low enough to propel off the platform and complete the suggested number of jumps.  If you don’t have a machine like this, perform squat jumps on the floor and hold a 5 or 8 lb dumbbell in each hand.  Advanced option is to superset this with the cable squats.

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Pullthroughs- step forward to where you feel tension on the rope.  When you stand, squeeze the glutes.

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Reverse Abduction- we are putting a spin on this machine.  Hinge forward slightly at the hips.  Push out and pause for 1-2 seconds.  Advanced option is to superset this exercise with the pullthroughs.

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10 min of plyometrics

I set up a circuit format and it was awesome!  You can see the video on instagram @ https://www.instagram.com/ndenisejustice/?hl=en

We spent 40 seconds at each station and we went for 4 rounds.  Pace yourself and do your best.  If you get through 1-2 rounds, that’s great.  Have fun and train with passion!

Here are the stations:

  1. Weighted broad jumps
  2. Step jump
  3. Weighted bosu jumps
  4. Medicine ball slams

 

Build-A-Booty Part 2

Building a beautiful fit booty requires you to literally work your butt off, however, that doesn’t mean the process can’t be fun!  I love glute day!  Working out these large muscles challenges me to push my body, and I love that feeling!  I also enjoy the variety of exercises and methods you can use to train your glutes.

Working out with a friend that brings passion into her workouts helps keep it fun and challenging.  You see him or her hitting a certain number of reps, or practicing good form and it makes you want to push that much harder.

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practicing sassy poses with Sarah between sets;) LOL🍑🍑

My recommendations for the Build-A-Booty Challenge:

  1.  Train your glutes/legs twice a week.  For example, Monday and Thursday, just make sure to have enough days between to rest the muscle groups.  For another complete leg workout: https://healthyjustice.wordpress.com/2014/09/08/rockin-leg-routine/
  2. Warm up for 5 minutes with cardio and use the foam roller to stretch before starting.
  3. Practice the guides from Build-A-Booty Challenge Part 1:  https://healthyjustice.wordpress.com/2016/04/22/build-a-booty-challenge/

Here is a complete workout that Sarah and I did last week.

Hip Thrusts 4×12

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I like starting with this move to isolate and activate the glutes.  I wrap a pad around the barbell and use  large weights because it makes it easier to get into position.  A modification is to do a bridge on the floor.

Deep Squats 4×12

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My focus is on going deep and having a strong mind-body connection.  I choose a weight that allows me to get that depth while keeping good form.  A modification is to perform a squat on the smith machine.

Single Leg Press 4×8-10

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I don’t have to put any weight on the leg press for this exercise.  You can use the non-working leg to self spot if you need that little bit of help on the push up.

Superset the Single Leg Press with the Bulgarian Split Squat 4×10

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Make sure your working leg is positioned well enough in front so the knee tracks over the ankle.  Keep your chest lifted.  Think about pushing up through the heel so you will better activate your glutes.

Sumo Squat 3×15

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I like doing these between two benches to get more depth and recruit more glutes.

Superset Sumo Squat with Single Leg Deadlift

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I love heavy Stiff Leg Deadlifts more than anyone, but this exercise is challenging in a way that will wake up untapped muscle fibers.  Work your balance, core and different muscle fibers to get even the most stubborn glutes to grow.

A modification is to do this on the floor.  I stand slightly off center on top of the bosu ball.  

NOTE:  If you haven’t done single leg work, you’ve got to start working it into your training.  We all have one leg/side that is more dominant and stronger than the other.  Single leg exercises addresses those muscle imbalances and helps you gain even greater strength and power in your athletic lifts.

Enjoy your workout and make sure to stretch!💞

 

 

Build-A-Booty Challenge Part 1

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The infamous “Tiller butt”used to be a joke in my family, especially among the cousins, as something we didn’t want to inherit.  My how times have changed and now that voluptuous booty is something that is desired!  I got what I wished for and didn’t wind up with the “Tiller butt,” so now I’m building it;)

Just to clarify, I’m not interested in getting a BIG BUTT as much as I’m interested in building a FIT BUTT! I think a nice round and muscular booty is attractive, so I’m a bit obsessed with training my glutes.

If you want a shapely fit butt then my Build-A-Booty Challenge is for you!

Here are the guidelines:

  1.  Go Deep!  When you are doing squats, go low and break parallel.  You are not engaging all the muscles of the glutes if you are not going low.  Lighten up the weight if that is what it takes for you to get it down.
  2. Work Hard!  The glutes are dense and thick muscles so you can’t play around with light weight and expect to get results.  Attack your training with intensity.  Go as heavy as you can while keeping perfect form.  Superset, dropset, and hit every plane of motion.
  3. Train Smart!  You are training hard and getting your muscles sore so rest is crucial. If you are continually tearing down the muscles with no rest they can’t come back bigger and stronger.
  4. Be Passionate!  When you are passionate about something you will find a way to overcome challenges and not let anything stand between you and the object of your desire.  Focus in and remove distractions.  When you are performing an exercise focus on nailing your form and squeezing your glutes.
  5. Be Patient!  Fit Booties aren’t built in a day or in two weeks!  I’ve been weight training seriously for ten years, and I’m still building my glutes.

I will be sharing workouts in the weeks to come to go along with your challenge, but for now make a mental shift and apply these guides in the way you approach your training.

033I’m available for personal and group/partner training as well as health coaching. If you have a lot of weight to lose and need support, that is my specialty.  I’m a certified personal trainer/lifestyle fitness coach NESTA/Health Coach NDP. I can work with you locally or out of state. Send me a message, and I will be happy to share my services with you.

 

 

 

 

 

 

 

 

Give Yourself The Gift Of A Great Butt

One of the most beautiful parts of Christmas is giving gifts to those special people in your life.  It’s so much fun finding that perfect gift for the ones you love and the joy you feel when they open it up and love it.  Imagine how much fun it would  be to give yourself a gift that would bring you incredible joy and satisfaction.  Why don’t you start to think about giving yourself the gift of a toned and trim body!  Instead of worrying about all the weight gain from the holidays, you can focus on the incredible gift you are going to reward yourself with of a great booty or tighter tummy:)

You can start today with this Christmas Booty Challenge.  It’s a simple way to work toward a realistic goal.  Come Christmas Day you will be so thankful you gave yourself such an amazing gift!

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Summer Shred Workout

022 Ready to kick it up a notch and light up your metabolism to get in shape for the summer?  This high intensity interval workout will get you on your way!  Running on a treadmill or Elliptical can get boring, especially when the weather is nice.  My summer shred workout can be done outdoors and replace those monotonous cardio machines.  I  do a workout like this about 1-2 times a week in place of running and I love it!

Here are some brief exercise descriptions:

Dumbbell swings:  (or Kettlebell swings)  Grab one dumbbell and swing it between your legs.   Dynamically swing the weight up and thrust your hips forward.

Plank thrusts:  Assume a push up position.  Keep your legs straight as you jump your feet them toward your hands.

Single leg jump:  Squat on one leg and touch the floor with the opposite hand (ie. squat on right leg, reach to the floor with the left hand), then dynamically jump up on that working leg and reach the arms overhead.

Spider push ups:  As you perform the push up, bring the right knee toward the right elbow.  Alternate to the left.

Prisoner Squats:  Place your hands behind your head and perform a deep squat.  Your tempo should be moderate to fast.

Side Plank:  Place your left forearm under your shoulder.   Stack your legs and extend them out to your right side.  Push your hips up high and hold.  repeat on the other side.

You can modify this and make the workout your own.  I like to throw in Jump Roping or Squat Jumps.  The key is to perform explosive types of movements and exercises that work your core.