Back aches? Headaches? A runny nose? No one really likes going to the doctor but if these symptoms occur more often than not it may be time for you to make an appointment with your doctor in order to avoid the long term affects of these symptoms. Read the full story

If you’ve been keeping up with me on Twitter you know that Saturday mornings are one of my favorite workouts of the week. I’m not 100% sure why especially considering my gym has been getting busier and busier these last few Saturday mornings, but there is just something about training on Saturdays that gets me excited.

Well, there are a few reasons that I love my Saturday morning workouts:

• I’m up early but not TOO early
• I have more time to be in the gym than any other day of the week (even though my workout will probably be the same time frame)
• I don’t have to ‘do’ anything (like go to work) right after so I push myself EVEN harder
• There is just a great energy

Saturday morning workouts get me PUMPED for the rest of my day and the rest of my weekend. I want to start your weekend off the same way – so I thought I’d share one of my favorite Saturday sweat sessions with you. So that you too can start your weekend off the right way! Read the full story

Sitting on the couch…vegging in front of T.V…the perfect way to end the day.

Gym today was tough.

It was leg day – LOVE training legs – except for today. For some unexplainable reason I had a POUNDING headache. It started probably 20 minutes before I got to the gym and by the time I started the first set of my workout – I wanted to scream. Read the full story

Its the time of year when gym ‘newbies’ are flocking to the gym to fulfill their New Years Resolutions – whether it’s to follow a flat stomach workout, lose 10lbs, tone your legs, get rid of flabby arms or to get a flat stomach. No matter the goal – for many it may be their first time in the gym. The gym has a certain ‘Code of Conduct’ that many newbies or regular gym goers may not be aware of and following these unwritten guidelines can be important to your comfort level in the gym.

What are these unwritten rules in the gym? What mistakes do you need to avoid in the gym in order to avoid dirty looks and make sure that you are comfortable?

Avoid these Five Mistakes in the gym and you’ll feel a lot more comfortable while working out – ensuring that you look like a ‘regular’ at the gym instead of  a ‘newbie’.

Mistake #1 – Social Hour

In many cases – especially during busy gym times – people use the gym as a place to socialize. It’s not that big of a deal until you are chatting up a friend for 15 mins and occupying a piece of equipment that someone else is waiting to use. If you’re going to chat – do so away from any piece of equipment someone wants to use. My best suggestion – avoid social hour in the gym – go in – get your workout done and call your friends after.

Mistake #2 – Weight Collector

If you like to collect things – the gym is not a place to start collecting anything – especially weights during the peak time. If your workout requires you to use multiple sets of weights try to take only what you need and put it back – so that other people can get their workouts in as well.

Mistake #3 – Chatty Cell Phone Talker

I understand that for some work related reasons some people need to have their cell phones on them at all times. HOWEVER – texting during your workout – or talking on the phone during your workout to your best friend – really isn’t necessary. If its something THAT extremely important that it can’t wait – then wait on your workout. Spending 20 mins on a treadmill talking to your friend benefits no one – if you can talk to someone your heart rate probably isn’t high enough to even start burning fat – so why waste your time an energy? Plus, when you’re on the phone you’re not paying attention to what’s going on around you – increasing the risk of injury. Plain and simple – leave your phone in your locker – you’ll be back in 30-45 minutes.

Mistake #4 – Smell TOO Good

No one wants to smell bad – but there is such thing as too much of  a good thing. Putting on TOO much perfume before your workout to try and cover up a bad smell can actually make you smell worse.  When your heart rate increases – you perspire more – which increases the chances of an odor. If you are really concerned – pay attention to what you are eating and try to avoid foods with too much garlic.

Mistake #5 – Cleaning

In today’s world where we try to avoid getting sick at any cost – you’d think that more people would be courteous and wipe down machines and equipment after use. Plus – who really wants to sit in someone else’s sweat? EW!!! Avoid sharing germs and wipe down equipment after you use it.

Keep these things in mind next time you are in the gym to ensure a great workout. These mistakes to avoid in the gym are a common courtesy that everyone – new or a regular – should keep in mind in order to let everyone get the best workout and continually improve their bodies.

In the pursuit of a flat stomach one cannot forget the importance of a good leg workout.  However, sometimes life comes at you fast and you don’t have time to get to the gym. No worries! These four leg exercises can be done anywhere – in the comfort of your own home, at the gym or at the track.   It doesn’t matter WHERE you workout – as long as you workout!

Leg training days are some of my favorite workouts – I love the feeling of my legs getting stronger and my glutes getting tighter, plus there is just something awesome about not being able to walk up the stairs the next day – haha.   Plus, one of the many benefits of a good leg workout – is that it will help you get rid of cellulite in some of those problem areas. Read the full story

Today’s workout was shoulders/legs (a GREAT idea courtesy of @mandystafford from Twitter).  That’s one of the best parts of social media – exchanging ideas with people all over the fitness industry.  Mandy and I always compare our workouts – and once she told me about this split, I knew I had to try it and I LOVE it. Not rocket science, but it’s different than my last 4 week routine and my body loves it.

I’ll be lifting weights again Monday – which will be chest/biceps and my third weight day is back/triceps.  Combining body parts this way allows me to work each body part just a little bit harder – and means I’m just a little bit sorer the next day (but we all know that I love feeling the results of my workouts!)

Quick tip – make sure to change up your weight routines or workouts every four weeks. This will keep your muscles from getting too used to the exercises. It will also ensure that you are continuing to build muscle and burn fat, while you do your flat stomach workout and getting you closer to reaching your fitness goals.

So, enough chatter – here’s today’s workout.

*The letters denote supersets. So, if two exercises have the same letters in the left hand column, this means that they were done immediately after each other with no rest, until after the second exercise has been completed.

I switched it up this week and made Monday my Upper Body Workout day. I’m training with a friend tomorrow and we’re doing legs, so instead of skipping a day I just flip-flopped the workouts. My arms are beat after this workout today. I could still feel the leftovers from Saturday’s workout, even though I didn’t do anything yesterday. But that’s the BEST part.

What’s even more exciting is I’m starting to really notice some major changes in my arm definition and strength – which for me are my two biggest measures of the effectiveness of my workouts.

So, instead of writing down my workout for you, because I love sharing what I’m doing in the gym, and because I’m a visual learner – I made a quick video of my workout for you to check out.  Please let me know if you have any questions about the exercises, my workouts, or would like some help with your workouts – I love helping and talking about fitness – so please don’t hesitate to let me know!

[youtube]http://www.youtube.com/watch?v=OWOLS56sKtQ[/youtube]

Who doesn’t want a butt like Monica Brant? I know I do!! I found this awesome video of Monica Brant, from one of her FEM Camps, demonstrating some exercises that are great for your glutes! And when it comes to having a nice bum – I’m all in – so I had to share!

Depending on how you train you can make good use of the exercises Monica Brant shows in this video. If you train legs one day or lower body one day – you can take this exact routine she demonstrates and make it your leg workout for the day. Or if you prefer to do a full body workout – choose 3 of the exercises Monica demonstrates and add them to your full body routine in place of what you are currently doing for legs. Its a great idea to change up your workouts every few weeks to keep your muscles guessing as to what you’re doing next.

[youtube]http://www.youtube.com/watch?v=_pxYtwehlaU[/youtube]

I know I’m excited to incorporate some of these exercises into my workout (short season IS just around the corner). I’m really looking forward to trying the reverse hack squat and the single leg leg press, incorporating the heel movement (which targets your hamstrings).

What’s your favorite exercise to tone and tighten your glutes?

Just a quick post – and a quick workout help you lose weight and get flat sexy abs. We don’t always have tons of time to spend at the gym, but when we’re there we want to make sure we can get the most out of our workout. So I shared with you one of my total body quick workouts that I do when I don’t have a lot of time to workout. This workout will hit every body part – your arms, legs, and core – get you in and out of the gym quickly and make sure that you are one step closer to getting the body and abs you have always wanted.