Reach Your Resolution Day 30

Today is the last day!! I want to make it burn a little but I know you can do it especially after doing this all month your ready. You will feel so great after accomplishing this! Congratulations everyone, how are you results?

Measure your waist again and weight yourself in the morning

Day 30 - Core and Cardio

This circuit is going to all be done with a timer. So get out those smart phones, I use the gymboss app it will beep when you need to switch. Each exercise including you break will be done for 1 minute.

ISO Ab Plank

Jumping jacks

Sit ups

High Knees Run

Side Obliques - You can crunch to the side

- Plank to the side or

- Use weights while standing

Burpee's

Ab Straight Leg Drops (with or without two touch)

Mountain Climbers (Remember butt down!)

Rest

Repeat 3 times if Beginners

Repeat 4 times if Intermediate 

This below is my interval timer the first step is how I set my intervals up and then the next photo is what it looks like while it is going. Hope that helps this is a great tool to have.

Reach Your Resolution Day 29

Day 29 - Full Body Circuit

15 lunges on each leg

10 pushups (can be modified by doing this on your knees)

15 Calf Raises each leg (use weight if your body weight doesn't give you a burn)

10 incline DB press

10 Kettle bell squats

10 triceps extensions or skull crushers

10 seated shoulder DB press

8 bench dips

- rest 60 seconds and repeat-

Do this interval workout on an elliptical or stationary bike

2 minute warm up

20 seconds fast

40 recovery : normal pace

(Repeat 20 sec fast and 40 seconds normal 13 times)

2 minute cool down

Reach Your Resolution Day 28

We are so close so the the last three days we are going to kick into gear with some total body circuits to burn as many calories as we can!

Beginners do 3 circuits with 10-12 reps

More Advanced for 4 circuits 8-10 reps

Barbell Bench Press (have a spotter if needed)

Ball Crunch w/ rotation

Bent-over DB Row

Medicine ball lift and chop

Full body squat

Kettlebell squat

Squat Jumps

-Rest 60 sec and repeat-

Reach Your Resolution Day 27

Day 27 - Cardio

Choose your favourite cardio activity for 20 minutes

OR

Do this interval workout on an elliptical or stationary bike

2 minute warm up

20 seconds fast

40 recovery : normal pace

(Repeat 20 sec fast and 40 seconds normal 13 times)

2 minute cool down

Feel free to email me if you have any other questions at phillipsfitnesstraining@gmail.com

Reach Your Resolution Day 26

Day 26 - Triceps/Biceps/Shoulders

Beginners do 10 reps and 3 circuits

Intermediate do 8 reps and 4 circuits

Shoulder shrug

Lateral Raise

Hammer Curls

Barbell Curl

Triceps Extensions

Cable Pressdown

- Rest 60 seconds and repeat -

Feel free to email me with questions, comments, requests at:

phillipsfitnesstraining@gmail.com

Spaghetti Squash w. Broc and Chicken

I am in LOVE with this new dish! It is so fresh, full of veggies, but delicious and satisfying.

Photo/Recipe barrowed from Ruffles&Truffles

Ingredients:

1 medium size spaghetti squash (about 2lb)

1/3 cup sundried tomatoes, chopped

4 cloves garlic, minced

1 cup frozen peas

1 broccoli crown, chopped

2 chicken breasts, grilled and sliced

1 tbsp extra virgin olive oil  (only if needed for pan)

1 cup chicken broth

grated parmesan cheese (about 1/4 cup or less)

salt/pepper, to taste

Instructions:

1. Preheat oven to 375 degrees F.

2. With a sharp knife, carefully cut the spaghetti squash in half lengthwise. Scrape/remove seeds with a spoon. Place squash halves cut side down on a baking sheet; bake for 45 minutes. Let squash cool.

3. Using a fork, scrape the inside of the squash to remove strands.

4. In a large, deep skillet, heat olive oil over medium-high heat. Add garlic. Saute one minute, then add spaghetti squash and saute an additional 2 minutes. Salt and pepper to taste.

5. Add 1/4 cup of chicken broth, sundried tomatoes, and broccoli. Saute 5 minutes.

6. Add peas, grilled chicken, and remaining 3/4 cup chicken broth. Shake about 1/4 cup parmesan cheese into mixture (just enough to thicken the chicken broth).

7. Reduce heat to medium-ow. Cover skillet and simmer for about 3 minutes.

8. Serve with fresh shaved parmesan cheese.

Reach Your Resolution Day 25

Day 25 - Cardio or Break

Depending on your goals or how you're feeling take a break or go for a short 25 minute cardio session

Reach Your Resolution Day 24

Day 24 - Legs

Beginners do 3 circuits

Intermediate do 4 circuits

20 reps per leg Walking lunges

10 reps Lying hamstring curl

15 reps Body Squats

18 reps per leg Calf Rise - hold DB at sides and increase weight with each circuit

12 reps Decline sit ups holding 10lbs weight

- Rest 60 seconds and repeat -

Reach Your Resolution Day 23

Day 23 - Cardio

Choose your favourite cardio activity for 25 minutes

OR

Do this interval workout on an elliptical or stationary bike

2 minute warm up

20 seconds fast

40 recovery : normal pace

(Repeat 20 sec fast and 40 seconds normal 15 times)

2 minute cool down

Reach Your Resolution Day 22

Were going to go back to focusing on specific muscle groups again. Noticing a trend? You always want to alternate working those stabilization muscles with working out just major muscle groups.

Day 22 - Chest/Back/Core

Beginners do 12 reps and 3 circuits

Intermediate do 10 reps and 4 circuits

Incline DB Chest Press

Push Ups

Kettle-bell Renegade Row

Supported Dumbbell Row

Iso-abs (Plank) 1 minute (if you need to break this up into 30 seconds)

Sit ups with Medicine Ball (to make this harder find a slanted bench)

V sits for 30-60 seconds

Rest 60 Seconds and Repeat

Reach Your Resolution Day 21

Day 21 - Cardio

Choose your favourite cardio activity for 20 minutes

OR

Do this interval workout on an elliptical or stationary bike

2 minute warm up

20 seconds fast

40 recovery : normal pace

(Repeat 20 sec fast and 40 seconds normal 14 times)

2 minute cool down


How is everyone feeling?! I would love some feedback or request.
Feel free to email me if you have any other questions at phillipsfitnesstraining@gmail.com

Reach Your Resolution Day 20

Day 20 - Weights

For beginners you can do 3 set of 10 reps
For intermediate you can do 4 sets of 6-8 reps
All of these exercises can be done with two legs to make it easier if you are not yet ready to try it with a single leg. Slow and steady wins the race in this case.

This is a circuit so you want to do these all back to back with no rest and then rest after you finish one round and then start again. A video is linked to each exercise.

Ball DB Chest Press

Prone Iso-abs {Plank}

Single-leg cable row

Ball Bridge

Single-leg DB Scaption

Single-leg balance reach 

- Do what you are comfortable with here. If you can do front only that's fine but try to do all three a couple times on each leg

Body Squat 

- Make sure you aren't pushing your knees forward! This is very hard on your knees so watch the video and if you have a friend to help watch from the side and let you know how your form is that's great!

Box Jump w/ Stabilization 

- Take at least 3-5 second at the bottom to stabilize yourself

*Rest 60 sec - Repeat*

Reach Your Resolutions Day 25

Day 25 - Cardio or Break

Depending on your goals or how you're feeling take a break or go for a short 20 minute cardio session

Reach Your Resolution Day 19

Good job everyone - so close only 11 more days to go!

Take a break, stretch and remember to eat healthy.

Reach Your Resolutions Day 17+18

                                                                Day 17 - Weights

                                                                           For beginners you can do 2 set of 10 reps

For intermediate you can do 3 sets of 6-8 reps

All of these exercises can be done with two legs to make it easier if you are not yet ready to try it with a single leg. Slow and steady wins the race in this case.

This is a circuit so you want to do these all back to back with no rest and then rest after you finish one round and then start again. A video is linked to each exercise.

Step up, balance to overhead press

Ball DB Chest Press

Single-leg cable row

Single-leg DB Scaption

Single-leg squat

Rest 60 sec - Repeat

Day 18 - Cardio

Option 1 - Repeat day 2

Option 2 - Briskly walk for 35 minutes

Option 3 - Skip Rope Interval (Below)

Option 4 - 30 minutes of Dance Central Kinect (Use playlist mode so there isn't any breaks and do planks and sit ups during the free style dance section)

Some may giggle at option 4 but being fit it also about having fun and being happy. Dancing makes me so happy even if it is to a video game in my living room!

Skip Rope Interval

2 minutes normal skipping

1 minute fast pace skipping

3 minutes wind mill skipping - hold skip rope in one hand and twirl rope at side as you jump. Switch and repeat with other arm

5 Burpee's (but as you jump up jump over the skip rope)

3 minutes high knee jumps

5 Burpee's (but as you jump up jump over the skip rope)

3 minutes wind mill skipping - hold skip rope in one hand and twirl rope at side as you jump switch and repeat with other arm

1 minute fast pace skipping

2 minutes normal skipping

Should take around 25 minutes

Reach Your Resolution Day 15 + 16

We are going to work on our stabilization muscles again this week.

Day 15 - Weights

If you are a beginner or working on Endurance do each workout 12 times with light weights.

If you are working on Strength/Muscle Mass do 2 sets and 8 reps with moderate to heavy weights.

Below are the exercises, I would advise watching the videos that they are linked to for proper form and instruction.

Rockette Press

Tow Drag Plank

Flamingo Curl

Wood-Chop Crunch

Tabletop Row

Skull Crusher w/ Dumbells

Pendulum Raise

Curtsy Salute

Side Oblique bend w/ Dumbell

This is a total body stabilization work out, it may be hard starting out but go slow and push through!

Believe in yourself because I know you can do it.

Day 16 - Cardio

You can do this on a bike, elliptical, or treadmill. Pavement is an option if weather permits.

Below is an interval routine, this is great for your heart rate, fat burning rate, and wonderful to get back into the motion of things.

3 minutes slow walking

3 minutes brisk walking

5 minutes speed walk/jog/run

1 minute brisk walk

5 minutes speed walk/jog/run

1 minutes brisk walk

5 minutes speed walk/jog/run

3+ minute slow walk

Total time 26+ minutes

I need 16 more facebooks likes who wants to help me!?

Visit my Facebook page here - and don't forget to like it!

Reach Your Resolution Day 14!!

We made it two weeks!! Yoohoooo how are you all feeling??

Tomorrow morning take the chance to weight yourself and measure the smallest part of your waist; compare these to your records from two weeks ago. Hopefully you are seeing some progress. Don't forget 80% of changes in your body composition is effected by food.

Day 14 - Cardio

Choose your favourite cardio activity for 20 minutes

OR

Do this interval workout on an elliptical or stationary bike

2 minute warm up

20 seconds fast

40 recovery : normal pace

(Repeat 20 sec fast and 40 seconds normal 13 times)

2 minute cool down

Feel free to email me if you have any other questions at phillipsfitnesstraining@gmail.com

Reach Your Resolution Day 11+12+13

When lifting weights make sure to always do a couple of reps with a lower weight to warm up the muscle groups.

Day 11 - Legs

Beginners do 2 circuits

Intermediate do 3 circuits

20 reps per leg Walking lunges

10 reps Lying hamstring curl

15 reps Body Squats

18 reps per leg Calf Rise - hold DB at sides and increase weight with each circuit

12 reps Decline sit ups holding 10lbs weight

- Rest 60 seconds and repeat -

Day 12 - Cardio or Break

Depending on your goals or how you're feeling take a break or go for a short 20 minute cardio session

Day 13 - Triceps/Biceps/Shoulders

Beginners do 10 reps and 2 circuits

Intermediate do 8 reps and 3 circuits

Shoulder shrug

Lateral Raise

Hammer Curls

Barbell Curl

Triceps Extensions

Cable Pressdown

- Rest 60 seconds and repeat -

Feel free to email me with questions, comments, requests at:

phillipsfitnesstraining@gmail.com

Reach Your Resolution Day 10

Day 10 - Cardio

Choose your favourite cardio activity for 20 minutes

OR

Do this interval workout on an elliptical or stationary bike

2 minute warm up

20 seconds fast

40 recovery : normal pace

(Repeat 20 sec fast and 40 seconds normal 13 times)

2 minute cool down

TRX Certified

I had the honour this weekend to get TRX Certified. If you don't know what TRX is I would love to show you. It is an amazing suspension training system that takes the strain off of your joins and gets you an amazing total body functional work out. I am excited to now be offering personal TRX training sessions to my clients! It can be done in a gym or right in your home all we need is a door way.

45 Minute TRX Personal Training Sessions in home or at a gym 

Only $12

Email me to get your session set up today

phillipsfitnesstraining@gmail.com

Reach Your Resolution Day 9

Last week we focused on Stabilization and Balance which is the foundation we all need to build and maintain to be healthy and help prevent injuries in the future. This week I am going to focus on more specific muscle groups and strengthening the major muscles.

This week we are going back to the basics of weight training. This is the part about training I Love!

Day 9 - Chest/Back/Core

Beginners do 10 reps and 2 circuits

Intermediate do 8 reps and 3 circuits

Incline DB Chest Press

Push Ups

Kettle-bell Renegade Row

Supported Dumbbell Row

Iso-abs (Plank)

Sit ups with Medicine Ball (to make this harder find a slanted bench)

Rest 60 Seconds and Repeat

Reach Your Resolution Day 8

Depending when you started this you can feel free to trade this day with another so that your rest day lands on a convenient day for your life style. 

Take the day and stretch!

Reach Your Resolution Day 7

Day 7 - Cardio

Choose your favourite cardio activity for 20 minutes

OR

Do this interval workout on an elliptical or stationary bike

2 minute warm up

20 seconds fast

40 recovery : normal pace

(Repeat 20 sec fast and 40 seconds normal 13 times)

2 minute cool down


How is everyone feeling?! I would love some feedback or request.
Feel free to email me if you have any other questions at phillipsfitnesstraining@gmail.com

Dinner at the Phillips

I wanted to share what we are cooking at our house this week. Keep in mind these meals are healthier then what some might be used to, but these are the kind of meals I eat when I am trying to maintain weight not lose weight. I would usually make little modifications to meals to cut calories so when I do I'll write those in red below the recipes.

Dinner at our House this week

PF Chang’s Lettuce Wraps

Cheesy Quinoa, Broc and Grilled Chicken

This meal is a treat! I would skip it if you are trying hard to lose weight.

Balsamic Chicken w/ Rice and Green Beans

Basil Chicken in CoconutCurry Sauce w/ Rice and Broc

Skip the coconut milk or 1/2 the coconut milk

Grilled Chicken SpaghettiSquash

Use grapseed oil instead if you have some

Blackened Chicken andCilantro Lime Quinoa w/ Veggies

Lean Steak on the BBQ with Broccoli

Reach Your Resolution Day 6

Day 6 - Weights

For beginners you can do 2 set of 10 reps
For intermediate you can do 3 sets of 6-8 reps
All of these exercises can be done with two legs to make it easier if you are not yet ready to try it with a single leg. Slow and steady wins the race in this case.

This is a circuit so you want to do these all back to back with no rest and then rest after you finish one round and then start again. A video is linked to each exercise.

Ball DB Chest Press

Prone Iso-abs {Plank}

Single-leg cable row

Ball Bridge

Single-leg DB Scaption

Single-leg balance reach 

- Do what you are comfortable with here. If you can do front only that's fine but try to do all three a couple times on each leg

Body Squat 

- Make sure you aren't pushing your knees forward! This is very hard on your knees so watch the video and if you have a friend to help watch from the side and let you know how your form is that's great!

Box Jump w/ Stabilization 

- Take at least 3-5 second at the bottom to stabilize yourself

*Rest 60 sec - Repeat*

Reach Your Resolution Day 5

Day 5 - Rest

Enough said. You don't want to overtrain so for the day take a break!

Remember to eat well.

Reach Your Resolution Day 3+4

The last couple days we worked on legs and core, this next workout we are going to focus more on arms and stability. Stability is very important to develop before focusing on major muscles.

Day 3 - Weights

For beginners you can do 2 set of 10 reps
For intermediate you can do 3 sets of 6-8 reps
All of these exercises can be done with two legs to make it easier if you are not yet ready to try it with a single leg. Slow and steady wins the race in this case.

This is a circuit so you want to do these all back to back with no rest and then rest after you finish one round and then start again. A video is linked to each exercise.

Step up, balance to overhead press
Ball DB Chest Press
Single-leg cable row
Single-leg DB Scaption
Single-leg squat
Rest 60 sec - Repeat

Day 4 - Cardio

Option 1 - Repeat day 2
Option 2 - Briskly walk for 35 minutes
Option 3 - Skip Rope Interval (Below)
Option 4 - 30 minutes of Dance Central Kinect (Use playlist mode so there isn't any breaks and do planks and sit ups during the free style dance section)

Some may giggle at option 4 but being fit it also about having fun and being happy. Dancing makes me so happy even if it is to a video game in my living room!

Skip Rope Interval

2 minutes normal skipping
1 minute fast pace skipping
3 minutes wind mill skipping - hold skip rope in one hand and twirl rope at side as you jump. Switch and repeat with other arm
5 Burpee's (but as you jump up jump over the skip rope)
3 minutes high knee jumps
5 Burpee's (but as you jump up jump over the skip rope)
3 minutes wind mill skipping - hold skip rope in one hand and twirl rope at side as you jump switch and repeat with other arm
1 minute fast pace skipping
2 minutes normal skipping

Should take around 25 minutes