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Sunday, May 25, 2014



100 Butt Burns (50 each side)
100 Prisoner Squats
30 Side Lunges – 15 reps each leg
30 Walking Lunges – 15 reps each leg (light weight dumbbells optional)
50 Side-Lying Leg Lifts – 25 reps each leg, use ankle weights

Saturday, May 24, 2014

Tips to Stay on Track for Memorial Day Weekend

Memorial Day Weekend is here and it's time to have some fun in the sun! 

 Whatever your plans may be this weekend, remember this. This is a lifestyle, not a diet. Choose healthy, use portion control, and keep your eye on the prize and you can't go wrong. 

Here are some tips for any given holiday: 

1) Limit alcohol to 1 to 2 servings at the most. Make sure to dilute your alcoholic beverage with a bit of water for added reduction of calories 

2) Bring a couple of Ziplocks filled with nutritional snacks. Trail mix, nuts, raisins, grapes, protein bars are just some of many great choices. 

3) Hold a glass of water in your hand and sip your water a little at a time while mingling or standing around at the appetizer table. 

4) Don't fill up on a lot of appetizers. Treat yourself to one or two so you do not feel deprived, but have a limit in mind beforehand. Save your calories for the main course. Do make wise choices and focus on selecting things that are good for you like fruits and veggies. 

5) Keep yourself busy. Make it about the people you're seeing. Socialize, mingle, help out in the kitchen, play with children. Make it a feed-your-soul kind of day! 

6) Memorial Day Weekend is the perfect time to enjoy SO MANY healthful foods prepared in a summery way! GRILLING TIME IS HERE! Enjoy your favorite veggies on the grill. Brush on some Low-Calorie Marinade or Dressing on them. Have some nice shrimp on the Barbe! Get creative. The trick is to plan ahead and create a dish that you will thoroughly enjoy while still eating healthy at the same time! 

7) Keep your exercise appointments with yourself throughout the weekend. This will help to keep you mindful, motivated, and on track. It will also keep your metabolism working efficiently throughout the holiday festivities 

8) Make your earlier meals of the day lighter and reserve more calories than usual for the holiday meal 

The whole point is to do everything possible to set yourself up to succeed and continue to make progress.

Most importantly, remember that this journey is about progress and not perfection. The key is to make wise choices while not feeling deprived and making it a slice-of-life weekend! 

Stay strong, stay the course, and remember that you can do anything you set your minds to! 



Tuesday, May 20, 2014

What's a Refeed?

What's a Refeed?

HIGH CARB DAY TO BURN FAT! When dieting & in a calorie deficit (cutting ) your leptin hormone levels will drop down with low leptin levels it becomes much harder to burn body fat as leptin is KING of all fat burning hormones, so including a re-feed DAY into your cutting diet is highly recommended. 

On a re-feed day you increase your carbohydrate intake by 100% (or more) increasing your calories up to maintenance level or slightly above so you are in a calorie surplus for this day (but still in a weekly deficit).

This re-feed is designed to boost your metabolism and increase your leptin levels so that you can continue to burn fat like a furnace!

My favorite re-feed foods are: Frozen yogurt, rice, oats, bananas, pancakes and yes, low fat cookies or anything low in protein/fat and high in CARBS!

WHAT IF....????

If one thing was holding you back from taking advantage of this opportunity of becoming a Beachbody coach, what would it be?…what if

And for a second, I want you to play “what if” with me…what if you became a coach?”What if” you never made a penny but you got healthier–that’s it! You started drinking shakeology (for a discount), working out consistently with the help of your fellow coaches, what if you started feeling better, being present in your family’s lives, having more energy and just feeling ALIVE! Would it be worth it?
“What if” you shared Beachbody with a friend who was diabetic, depressed and on a downward spiral just praying for someone to reach out and help notice them..they just aren’t in a place to get started on their own. They are defeated. YOU are THAT person! YOU reach out and play a huge part in changing/saving their life! Would it be worth it?
“What if” you jumped wholeheartedly into this opportunity and committed to doing whatever it takes? You do the small, consistent tasks daily no matter what’s going on in your life because you not only dream of something better, you KNOW it’s out there and you are DETERMINED to get it! You commit to be here a year from now! You have big dreams and realize this is an amazing outlet to get you there! You do the 3 vital behaviors relentlessly because you KNOW you were DESTINED FOR GREATNESS! In 2 years, you are making a six figure income, helping people–feeling blessed and humble and thankful! Would it be worth it?
“What if” you forgot about it…this coaching thing’s not for me..fears, apprehensions, preconceived notions, whatever the reason…you just don’t want to do it. You don’t have to. But I challenge you today to think about the things in your life that make you unhappy or miserable…what are you doing about them? Five years from now, will you be having the same bad day– overworked, underpaid, tired and stressed? What if you DID something about it instead. Would it be worth it?

What if?

(REPOST from Jessica Nelson) 

Bowser Nelson

Monday, April 21, 2014

Bikini-Super Model Ready: Brazil Butt Lift® Master Series & Me as your FREE Coach

What is it?

Brazil Butt Lift® Master Series is the 30-day advanced workout program that will train you like a supermodel. Creator Leandro Carvalho builds on his proven TriAngle Training method, adding advanced tools like the stability ball, ankle weights, and dumbbells to help tighten your core and develop long, lean legs—in addition to your perfect booty. Leandro’s shorter, more intense Master Series DVDs will work the three major muscles of your booty from every possible angle. They’ll also help trim your midsection and strengthen your back by making you constantly engage your core as you strive to maintain your balance with the stability ball. You’ll complete several rounds of precision resistance and sculpting moves in each session, giving your booty added lift in less time while toning your sexiest all-over bikini body in just 30 days.

About Leandro Carvalho

Leandro Carvalho’s innovative training techniques embrace many influences from his native Brazil, where he earned a physical therapy degree and
began his extensive dance career. His exercise methods are so effective, the world’s top lingerie models seek him out to help lift their bootys
while sculpting lean, sexy thighs. Leandro’s also renowned in the fashion world as the supermodel’s secret to a perfect butt—many of his Success Stories strut the glamorous runways of New York, Paris, and Milan. His signature workout, Brazil Butt Lift, was named “Best Fitness Class” by New York Magazine, and helped secure his reputation as the Brazilian Butt Master.

What makes the Master Series unique?

Brazil Butt Lift Master Series includes 3 butt-perfecting workouts that will challenge you like nothing Leandro Carvalho has created before. In these advanced exercises, you’ll add a stability ball, ankle weights, and dumbbells to your moves to help you achieve your best-ever bikini body. Because the stability ball challenges you to maintain your balance with every move, it keeps your core constantly engaged, thus helping to tighten your midsection and strengthen your upper body. The dumbbells
and heavier ankle weights provide added resistance to help you shape a firm, round booty and long, lean thighs. That’s why the Master Series isn’t just a butt workout—it’s a full-body workout.

How does the Master Series work?

Forget bulky thighs. Leandro’s proven TriAngle Training method works the three major muscles of the buttocks: the gluteus maximus, medius, and minimus—
from countless angles. It’s Leandro’s unique angles that enable you to focus on the “heads” of your muscles (where they attach to your pelvic bone and hamstrings) for the sexiest results. This is why Brazil Butt Lift can shape, lift, and firm your booty like no other workout. And with the Master Series, he adds more resistance, more angles, and specialized training tools like the stability ball, so that in addition to developing your legs, arms, and bum bum, you’ll keep your core engaged with every move to help get your best-ever overall bikini body.

>>Order Brazil Butt Lift Master Series Challenge Pack >>

What you get:

Start your first 60 days with 6 booty-blasting workouts.

  • Booty Basics. Learn Leandro’s butt-lifting moves and techniques.

  • Bum Bum. Scorch calories and tighten your booty.

  • High & Tight. Take your butt to new heights!

  • Sculpt. Tone and shape your entire body.

  • Cardio Axe. Burn fat with dance-based cardio.

  • Tummy Tuck. Sculpt your flat, sexy abs.

And the best booty-sculpting tools:

BOOTY MAKEOVER GUIDE. Customize your workout program to achieve your desired shape.

BOOTY MAKEOVER CALENDARS. Schedule workouts for lifting YOUR butt type.

FAT-BURNING FOOD GUIDE. Get an easy-to-follow meal plan filled with mouth-watering, flavor-packed recipes.

TRIANGLE TRAINING WORKOUT CARDS. Use them to work out on the go.


Plus bonus gifts:

6-DAY SUPERMODEL SLIMDOWN. Jump-start your results.

STRENGTH BAND. Add resistance to accelerate booty firming.***

BUM BUM RAPIDO Workout. Short on time? Lift your butt—fast.

FREE Online Support. Get support from experts and peers, and keep track of your progress.

Exclusive bonus workout: Order the Brazil Butt Lift 90-Day Booty Bundle Challenge Pack on and you’ll receive the exclusive bonus workout DVD, Leandro’s Secret Weapon. A $19.95 value–FREE!

Then, perfect your booty with 30 days of advanced workouts.

In this phase, Leandro adds more tools, resistance, and angles to work multiple muscles at the same time and help you get your best bikini body ever.

3 Advanced Workouts:

  • Bikini Body. Sculpt sexy muscles all over with the stability ball and hand weights.

  • Higher & Tighter. Elevate your bum bum and trim your core with advanced moves using the stability ball.

  • Ipanema Booty. Shape a firm, round booty using heavier weights.

And 3 all-new tools:

STABILITY BALL. Engages your core with every move, for your ultimate bikini body.

SCULPTING GUIDE. Follow Leandro’s fitness and nutrition plan to succeed.

MASTER SERIES 30-DAY CALENDAR. Shows your daily workout, plus a hybrid option that includes the original Brazil Butt Lift DVDs.

Plus, get a FREE bonus gift:

Weekend in Brazil 3-Day Cleanse. Jump-start your results with Leandro’s special 3-day plan.

Exclusive bonus workout: Order the Brazil Butt Lift 90-Day Booty Bundle Challenge Pack on and you’ll receive the exclusive bonus workout DVD, Cardio Carnivale. A $19.95 value–FREE!


  • A 30-Day Supply of Shakeology—The Healthiest Meal of the Day®.*

    Simplify your nutrition with the convenient and delicious daily superfood protein shake that helps give you energy for your workouts, reduces junk-food cravings, and may help you reach your fitness goals faster. A nutrient-dense combination of antioxidants, phytonutrients, adaptogens, and many other rare ingredients gives your body superfoods you can’t get from a normal diet. 100% vegan option now available.‡


  • FREE 30-Day Trial Membership in the Team Beachbody Club.**†

    When you’re part of the Team Beachbody community, you have all the tools, support, and accountability you need to commit to a healthy lifestyle, including:

    • 10% discount on all purchases

    • Meal plans personalized for your goals

    • VIP access to your favorite trainers and Beachbody® experts, including live chats, exclusive videos, nutrition tips, and delicious recipes

    • Your own personal Coach for guidance and support

    • Access to SuperGym®, where you can win cash or prizes just for logging your workouts every day

    • Message boards and chat rooms to help you find new friends and workout partners, and get advice and support from the entire community

*With Shakeology Home Direct, you’ll receive this item every 30 days, shipped directly to your door and billed to the credit card you use today in the amount of $129.95 a month—only about $4.33 a day!—plus a Super Discount s&h fee of only $2.00 per unit. You may cancel at any time to avoid future charges by calling Customer Service.
**After your first 30 days, you’ll be automatically billed to continue your Team Beachbody Club membership at a cost of $2.99 a week, billed $38.87 per quarter in advance to the credit card you provide today. You can cancel either at anytime to avoid future charges by calling Customer Service.
***Strength Band contains natural rubber latex, which may cause allergic reactions.
†Offer not valid for current paying Team Beachbody Club members.
‡These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Consult your physician before beginning any exercise program. Results may vary. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition.

Sunday, April 20, 2014

Top 10 Obesity Related Diseases

I can help you reach your fitness goals with my online personal training/coaching!!  Message me to learn more at 

Many people suffer from the condition of being overweight. Unfortunately, sometimes this problem becomes out of control, and a person can become obese. This is extremely bad for your health, and there are several diseases that are worsened by obesity or even caused by obesity.
1. Diabetes
Obesity is a significant factor in the development of type 2 diabetes, which occurs when your body has developed a resistance to insulin. Being overweight allows yours cells to become insulin resistant. In some cases, those with type 2 diabetes have reversed the condition by losing weight.
2. Cancer
Being overweight can increase your chance of developing various cancers by 50%. For women, being overweight by only 20 pounds places them at a much higher risk of cancer.
3. Infertility
Obesity can lead to hormonal level changes that can lead to infertility and ovarian cancer in women. In overweight men, this can lead to a much lower sperm count.
4. Skin Infections
It is sometimes more difficult for obese individuals to keep their skin as clean as it needs to be. The skin can form creases where sweat can be trapped and cause irritation that lead to infection.
5. High Blood Pressure
Your blood pressure generally increases right along with your weight, and high blood pressure is a leading cause of death of Americans. Your doctor can give you medication to regulate your blood pressure, but you need to get yourself to a healthier weight for good health.
6. High Cholesterol
Your cholesterol levels usually become too high when you are overweight, and those high levels can cause heart attacks. Chronic high cholesterol can lead to heart disease.
7. Ulcers
The obese may develop painful gastric ulcers. Overweight men are more likely to develop this condition, but women have also been known to be affected.
8. Back Problems
Your body, especially your back, can suffer when it is expected to carry very large amounts of weight. You may have lower back pain, osteoporosis, osteoarthritis or even structural damage to your spine if you are obese.
9. Gallstones
Obese women often develop painful gallstones. While rare, men may also be affected.
10. Heart Disease
Obesity is a primary cause of coronary heart disease that can lead to stroke or heart attack. Losing weight and regular exercise can greatly reduce your chances of developing this condition.
If you feel your weight is becoming a problem, see your doctor right away. Nothing is more important than your health, and your weight can be controlled with proper intervention. by Elizabeth Sisney
repost from