We just finished Day 1 over here in Idaho. How did it go for you all!?
We got our burn on for sure and finished with a Jacobs ladder interval which was killer.

Reach Your Resolution!

IT. IS. ON.

I'm about to give all of you a four week plan to jump step your goals. I hope you're excited because I am! I'm going to do the exact same thing along with you. I must admit I'm guilty of slacking off during the holidays.

Record your weight and measure the nearest point on your waist, keep these to look back at later.

You can switch Day 1 and Day 2 if it fits your schedule better but the days you lift weights should not be back-to-back so keep that in mind when I post the next days.

Day 1 - 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 6 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 2 - 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


Nutrition Suggestions

This is a great post about what you should be eating while trying to be healthy, get in shape, or loose weight. These are all suggestions, but 80% of your body composition will be changed by what you feed it! I have post where you can calculate how much protein your body needs here.

Breakfast: (Pick one)
-Oatmeal
- Two Whole Eggs
- Egg White Omelette
- Sprouted grain toast with Almost/Peanut Butter

Snack: (Pick one)
- Hummus with whole grain pita or bread
- Cottage Cheese with Fruit
- Protein Shake
- Puffed Rice Cakes
- 1 tbls natural Peanut Butter
- 12 Cashews or Almonds

Lunch:
Protein- Chicken, Turkey, White Fish
Carb- Rice, Cous Cous, Quinoa
2 cups of Veggies


Snack: (Pick one)
- Hummus with whole grain pita or bread
- Cottage Cheese with Fruit
- Protein Shake
- Puffed Rice Cakes
- 1 tbls natural Peanut Butter
- 12 Cashews or Almonds


Dinner:
Protein- Chicken, Turkey, White Fish
Carb- Rice, Cous Cous, Quinoa
2 cups of Veggies

Feel free to email me with any questions or request at:
phillipsfitnesstraining@gmail.com

Certified Personal Trainer

When I was in about Grade 10, I would tell people that I wanted to be a personal trainer and everyone would be a little surprised. Especially since I didn't have a clue about working out at this age. I went to University forgetting about this idea I had of being a personal trainer. Then my sister reminded me of it this summer. So I went for it! At the time I was really big into working out, nutrition and was on my own journey of losing weight and getting healthy. 

It was a lot of hard work and long hours of studying at night while working a full time job. But it was so worth it! Last Wednesday I passed my finals and am now a Certified Personal Trainer.

Its official! I have my personal training certificate and my associates with an Emphasis in Health Science. It has been a little bit of a dream come true and I can't wait to share my passion with the world. In February I start my pregnancy class, and within the year I will be a Women's Specialist, specifically in pre and post natal health!

Protein

I think this is something that a lot of people look over especially women. I had no clue I needed protein until I got myself a trainer, now I realize how important it was for weight loss and my health.

No, you will not get bulky, you will however have the proper nutrients in your system which will help you is reaching you goal! If someone tells you that you'll get bulky just laugh at them!

A lot of things effect what protein requirements you need such as:

1. Daily Physical Activity: the more active you are the faster your protein in used

2. Daily Calorie Consumption: if you are decreasing you calories for weight loss protein will provide you with energy

3. Body Composition: if you are trying to change your body composition protein is important for its satiety (fullness) factor along with energy production

4.Sports Performance(endurance): lean body mass can be lost, protein intake will help reduce this chance

So now you might be asking how do I know how much I need:

Sedentary/not active 0.4 g/lb

Strength Athletes 0.5-0.8 g/lb

Endurance 0.5-0.6 g/lb

For example I am working of strength training right now and I weigh 133 lbs but I also want to keep my weight down so I am going to go to the higher range of protein to help with energy and feeling full

0.7x133= 93.1

So I need around 90-95 grams of protein every day to make sure I am keeping my lean muscle mass, which in turn makes my metabolism run higher (you want that!)

Good ways to get in low fat protein: 

Rice and beans

Milk and Cereal

Whey Protein Shake
Whole Eggs

Cottage Cheese (My ultimate favourite)
Hummus with whole wheat bread
Natural Peanut Butter with whole wheat bread

**Remember to keep your fibre and water intake high to go along with your protein**

Nobody is Perfect

No perfection needed! Yup, just take a deep breath and erase the "perfect" imagine, or the idea from your head, it's not needed; I'll go as far to say it is healthier not to be. How would we learn if we were?

I got a big job promotion which also meant triple the hours, and responsibility. It happened pretty quickly and within a couple days I felt I had thrown all my progress out the window but was too tired, stressed, and consumed by how my life had changed to do anything about it yet.

I was used to being slow at the gym, taking my sweet time and enjoying every moment of it. Then all the sudden I hadn't gone to the gym in 2 weeks which is a big change. I feel grumpy, chubby, sluggish, all my muscle ache, my body hurts, I can't seam to get a good night sleep and today it finally hit me. I needed to work out. But the gym was closed since it is sunday so I loaded up my purse with canned foods and used it as weights, then I did some cardio with cans in my hands to get my arm workout in. I was instantly happier, I felt so much better!

Also did I mention that I was eating chocolate bars, pretzels, subs, bacon daily - I totally fell off the band wagon big time!

It takes this imperfection for me to realize why I love what I do. Why being a personal trainer excites me! It changed my life, and it can change everyone's life. Eating healthy and working out today made me realize I can't let it slip again, it may take time but I will be 10x more effective at everything else through out the day if I am feeling healthy and good about myself. So next time you have a bad day, just let it roll of your shoulder and try your best tomorrow. It is never too late.

I pulled up a picture of me at the beginning of the summer to remind myself of the progress and how much happier I am now. I was actually more then a little shocked at the transformation. I lost 25lbs and I never want to let myself go back to my old way of life were I am grumpy and ached all over.

Disclaimer I meant to write June 2012

Cardio Eggs

This is the breakfast I eat on days I do cardio. Let me tell you it never gets old it is a little twist on classic eggs that I am in love with.

Chilli Powder on eggs with the yolks a little runny! Try it!

Garlic Broccoli Stir-Fry

I don't think I would call this "clean" only because of the cornstarch. But I modified the recipe to reduce it by half. But this was so delicious I had to share it! I eat chicken and veggies almost ever night for dinner so this was a really great way for me to feel like I got a treat. Mmm Mmm Good.

Garlic Broccoli Stir-Fry

• Ingredients

• 2 teaspoons sesame oil, divided
• 1 (1-pound) turkey tenderloin, cut into thin strips
• 3/4 cup fat-free, less-sodium chicken broth 
• 4 garlic cloves, minced
• 1 tablespoons cornstarch
• 1/4 teaspoon crushed red pepper
• 1/4 teaspoon salt
• 1 red bell pepper, cut into thin strips 
• 2 cups fresh broccoli florets 
• 1 (8-ounce) can sliced water chestnuts, drained
• 2 tablespoons low-sodium soy sauce

Preparation

1. Place a large nonstick skillet over medium-high heat until hot. Add 1 teaspoon sesame oil to pan, and tilt to coat evenly. Add turkey, and stir-fry 5 minutes or until turkey is no longer pink in center. Remove turkey, and set aside.
2. Combine broth and next 4 ingredients in a small bowl; stir until cornstarch dissolves. Set aside.
3. Add remaining 1 teaspoon oil to pan; add pepper strips and broccoli; stir-fry 1 minute. Add water chestnuts, and stir-fry 30 seconds. Increase heat to high. Stir broth mixture, and add to pan with soy sauce, turkey, and any accumulated juices. Bring to a boil; cook 1 to 2 minutes or until slightly thickened.