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How to Lose Weight Now by Intensifying Your Walk

October 26, 2017

The weather is finally cooling off, so dust off your hiking shoes and get ready for

Toned Legs . Perky Booty . Strong Core !

Let me show you how to intensify your hike and take it to the next level! How do you intensify and speed up the results and take your hike or walk to a high-level calorie burning ➕ lower body sculpting? Well, there are some exercise moves to add to your hike or walk! 💥 I’ll show you how to burn calories, melt pounds away, sculpt your legs and lift your booty! Are you ready? Great, then let me show you how with some exercise moves to add to your hike!

First, What’s in my bag? Yes, you do need to bring some items with you. Water Bottle is the most important. 💦 I love my Takeya insulated water bottle, as it keeps water cold for 24 hours (which is awesome while being outside) it also has a spill-proof drinkable spout and convenient carrying handle. A healthy snack is a must too, like fruit 🍌 and a RxBars as they are so portable to take and give you energy during your hike. A cinch bag 🎒, I use my Adidas bag due to the many zippered pockets and its very lightweight, to put your snack, water bottle, your phone (for an emergency, but also to review this workout) and keys. Also, a great pair of sunglasses 🕶, like my Ray Ban Aviator glasses. They are lightweight and excellent at blocking the bright sun. Another very important item, is comfortable and supportive hiking shoes👢. I love my Merrell hiking shoes as they are verycomfortable, sturdy, breathable and stylish for a hiking shoe! Also if you are walking instead of hiking to do this workout, then Nike Walking Shoes are excellent for durability, comfort and stylish good looks……I mean seriously, we do want to look good when working out, right? 👍

Let’s Get this Hike Started!

Now if you truly want to burn calories and sculpt your legs, glutes and calf muscles you need to hike (or walk) the hills, not just the flat trails (or roads). When you add rocky terrain, elevation and intensity, that is when you begin to torch calories. 🔥 The calories burned almost double when you hike hills with intensity versus flat terrain. When I say intensity, I mean going at a pace that challenges you. How do you know? You want to challenge yourself by incorporating a HIIT (High Intensity Interval Training) to your workout. How do you do that? Consider 0 being no exertion to 10 being your maximum exertion, you want to hike with intensity at about an 8 or 9 for a small duration then bring your intensity down to about a 3, 4 or maybe 5 for a longer duration. By taking the HIIT to your hikes and walks, you will begin to feel and see the changes in your cardiovascular ability, with major fat-burning and also the improved strength in your lower body!

Incorporate these ⬇️ exercise moves during your hike or walk. Then depending on your fitness level will determine how much time to hike in between each move. Determine the length (via distance or time) and then evenly distribute the exercises accordingly. For example: a 1 1/2 hour long hike with 8 exercises, I suggest you stop about every 7 to 8 minutes or so stop and do the exercise, then hike again for 7 minutes, etc, etc. Find a good rhythm that works best for you!

FULL LUNGE: Look for fairly level ground to perform this exercise. I know that the ground will not be perfectly level, but that is good, because the instability will require you to use your core muscles to keep your balance! You will be getting a core workout and improving your balance too! Stand with one foot in front of the other foot, with front knee slightly bent and back leg straightened. Keep shoulders back, core tight, and slowly lower into a lunging position. Think about the back knee lowering to the ground more than the front knee bending, as this keeps your weight off your front knee and more focused on the glutes. As you lower your knee, keep the back leg and booty muscles very tight and squeeze when you lower and slowly raise back to starting position.
Booty Tip: Really squeeze your back glute as you lower, but mostly as you begin to raise back up. This will engage your glute muscles, which helps build up and strengthen your booty!

Do: 3 sets of 15 reps on each leg

▶️Back to your hiking or walking, lean legs ahead!

PULSE LUNGE: Again, look for fairly level ground to perform this exercise. I know that the ground will not be perfectly level, but that is good, remember the instability will require you to use your core muscles once again to keep your balance! You are getting a core workout and improving your balance! Stand with one foot in front of the other foot, with front knee slightly bent and back leg straightened. Keep shoulders back, core tight, and slowly lower into a lunging position. Think about the back knee lowering to the ground more than the front knee bending, as this keep your weight off your front knee and more focused on the glutes. As you lower your knee, keep the back leg and booty muscles very tight and squeeze, then pulse by staying low to the ground. This is a small movement and the lower you are to the ground the more difficult the move.
Booty Tip: Really squeeze your back glute as you lower, but mostly as you begin to raise back up.

Do: 3 sets of 15 reps on each leg

▶️Let’s get going again, a perkier booty is just around the corner!

FULL SQUATS: Look for fairly level ground to perform this exercise, but it is not required, as you will be keeping both feet on the ground for stability. Stand with your feet shoulder width apart and shoulders back and core tight. Place your hands on your hips and keep your core tight and engaged. Slowly begin to lower your booty, like you are sitting in a chair, making sure your knees do not extend past your shoes. Try to lower so that your quads (thighs) are about parallel to the ground, then slowly begin to raise up until you get back to starting position with a full extension of your legs.
Booty Tip: As you begin to raise to starting position, really tighten and squeeze your booty and keep it fully engaged the entire time.

Do: 5 sets of 20 reps

▶️Keep it going and keep it moving, you’re torching those calories!

LOW PULSE SQUAT: Ok, I know this move looks a bit awkward 🙄 and looks like I am doing something else. . . .but hey, this move is worth it for a perky booty, so who cares! Look for fairly level ground, but it does not have to be perfectly level, as the un-level terrain requires you to use more core muscles to keep yourself balanced when keeping your body in a low pulse position! Stand with your feet shoulder width apart with shoulders back and core tight. Place your hands on your hips. Slowly lower your booty so your quads (thighs) are parallel to the ground and keep it there, then slightly raise and lower in a pulsing manner. This is a very small movement, but you will feel the burning sensation in your quads. Yea, that means it’s working! Make sure you keep your weight in your heals the entire time, then you know you are using your quads and glutes for this exercise and not your knees. Tip: If you feel it more in your knees, that means your weight is forward in your toes, so shift your weight back to your heals.

Do: 5 sets of 20 reps

▶️Are you feeling those leg muscles burning yet? I bet you are!

ELEVATED LUNGE BACKWARDS: Look for a rock, log or something that is about 2 to 3 feet off of the ground. If you are walking, look for a bench or low wall. Stand with feet shoulder width apart, keeping your shoulders back and your core tight and engaged. Place your hands on your hips or by your side. Then raise your left leg up to the rock or other study item facing yourself away from the rock. The right leg will have a slight bend, but make sure your weight is central, not leaning forward. Slowly begin to lower into a lunging position, keeping your shoulders back and head elevated. As you lower make sure that your front knee does not extend past your shoe. If it does, then you need to expand your lunge, having greater distance between your feet. Then slowly begin to raise back to your starting position. Tip: You should feel this movement in your front quad, but also in your back booty, but you must squeeze each time you elevate to the starting lunge position. This will be one complete rep.

Do: 3 sets of 15 reps on each leg

🚦Stop, don’t leave this spot! This time don’t go anywhere, just turn around, face forward and do this next exercise!

ELEVATED LUNGE FORWARD: Again, look for a rock, log or something that is about 2 to 3 feet off of the ground. If you are walking, look for a bench or low wall. Stand with feet shoulder width apart, keeping your shoulders back and your core tight and engaged. Place your hands on your hips or by your side. Then raise your left leg up to the wall or other sturdy item, facing towards the rock. The left leg will have about a 90 degree bend, while the right leg will be kept fairly straight. Slowly begin to lower into a lunging position, keeping your shoulders back and head elevated. As you lower make sure that your front knee does not extend past your shoe. If it does, then you need to expand your lunge, having greater distance between your feet. Then slowly begin to raise back to your starting position. Tip: This move you should feel more in your front quads, with some strength also being used from your booty. This will be one complete rep.

Do: 3 sets of 15 reps on each leg

▶️On the road again . . . I just can’t wait to get on the road again! 🎼

KICKBACK: Look for something to hold on too, like a tree, hopefully a branch that doesn’t have thorns, ouch . . or a high level rock that you can hold onto . . .or maybe your hiking partner 👫 thank you Tom 💞! Always fun to have a partner go on this hike with you and do all these crazy lower body exercises too, trust me they will love you for it later. Stand with shoulders back, core tight and engaged (yup, I do say that a lot!) and get into a lunging position, but keeping both legs straight the entire time. Keep the front leg steady and strong and then raise the back leg keeping it straight and foot slightly flexed. Really squeeze your booty tight and do small pulses elevating your leg with each move, but never touching the ground until you finish your set. After your 3 sets of 15 reps on one leg, then do the same move on the opposite leg for 3 sets. Tip: This is a very small and controlled move that you should feel in your glutes, but also in your core! So keep it tight and think about engaging your abs, obliques (side abs) and lower back muscles (this is your core) this entire time.

▶️Almost done . . . can you still feel your legs????

SQUAT JUMP: This time, I do want you to stand on complete level ground, so this should be the last exercise (WOO HOO) probably where you started at the beginning of the trail if you are hiking or possibly your driveway if you were walking back to your home. You do not want to twist your ankle with this move so you need level ground. This is also a fantastic way to finish your workout with a blast of “give it all you got to the very end”! Get into a squat position with shoulders back, core tight, feet about shoulder width apart. Lower into a squat and then quickly accelerate into an upwards jump, returning to starting squat position. Be sure that you are landing softly on your feet, not twisting your ankles, and also keeping your weight back into your heels, in order to protect your knees. Now when I did this move (as you can see above) I thought I was jumping sooooo high🚀 ……yet it looks like my feet are barely off the ground. 😆 Tip: So, do not worry about the height of your jump, just make sure you are using your quads to lift you up and then using them again to bring you back to the squat position.

Do: as many as you can, by now your legs should be to the point of exhaustion, so it might be just a few moves, but thats ok!

YIPPEE ALL DONE . . .YOU’RE CLOSER TO TONED LEGS . PERKY BUTT . STRONGER CORE .

CONGRATS, You are done! 👏 By now your legs probably feel like jello, as you truly took your lower body to the point of exhaustion and you will definitely feel this tomorrow! 😱 NOW, make sure that you get yourself some lean protein, I prefer a great protein shake, within the next 45 to 60 minutes in order to feed your muscles the protein they need! When you tear down your muscles like this, the best thing to do is fuel up with protein and then rest the muscles for the next 24 hours, they need time to repair and build back up.

Christie, “your personal trainer to Get Fit & Stay Fit”

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Amazon Hiking Finds

This site contains occasional affiliate links (like Amazon Affiliates) to better serve you in finding the products to assist you in your Fit Life. I do receive commission on the sale of these products, yet the prices are not any higher. I will ONLY recommend products that I use and feel will be beneficial to my readers. You can always trust me to give an honest opinion that will bring you helpful advice with encouraging content.

Guiltless Football Foods!

October 20, 2017

Are you ready for some football?

How about some fabulous football foods to eat without the guilt?

BONUS: I have some special guest’s ready to share their recipes with you too!

I have listed below some of my favorite healthy recipes, plus I have some awesome recipes from some very talented food bloggers who really know how to make healthy food look amazing, but also taste delicious! Get your taste buds prepared and your grocery list ready; your friends & family will be thrilled to have these foods prepared for their next football game! From dips to soups & sandwiches to desserts, I’ve got you covered for the entire game.

Below are just a few of the fabulous recipes these ladies share on Instagram, I suggest you connect with them to find even more amazing, healthy & delicious recipes . . . and many times they share some beautiful messages and verses to start your day off right!

You are part of the #FitFabCommunity so if you have a favorite recipe you would like to share, we would love to know about it! Remember when posting on Instagram to hashtag #FitFabCommunity and tag me @Fit.Fab.Forever or you can also email me the recipe! I am looking forward to some fabulous pictures of you working out, healthy eating, recipes, etc. to post on FitFabForever Blog and social media!

Fabulous Food Blogger Favorites

CARDINALS CORN SALSA: recipe by @AmericasGlutenFreeGirlfriend

☀️Courage is what it takes to stand up and speak, Courage is also what it takes to sit down and listen ☀️ Throwing it back to this super delicious must have Avacado Corn Salsa 😍😍 It’s a BBQ hit! Don’t miss this recipe, get the link in my bio now!! Happy Blessed Night!! ❤️❤️❤️ #salsa #appetizers #yummyfood #winstonchurchill #tbt

A post shared by 🌸Natalie🌸 (@americasgfsweetheart) on May 4, 2017 at 6:14pm PDT

PATRIOTS Pea Soup: recipe by @misspickledplum

Vegetarian Split Pea Soup – You won’t miss the meat in this savory and warming Vegetarian Split Pea Soup Recipe. So easy to make, the only three steps to follow are shop, chop and simmer! #splitpeasoup #souplover #vegetarianrecipes #healthyeat Recipe -> https://www.pickledplum.com/recipe/vegetarian-split-pea-soup/

A post shared by Food blog 🍜 Caroline Phelps (@misspickledplum) on Oct 6, 2017 at 8:50am PDT

BEARS (un)Baked Brownies: recipe by @ChocolateCoveredKatie

💗The Ultimate Unbaked Brownies – gooey, melty, fudgy, thick chocolate brownies that can be made in under 5 minutes! . . This is one of the most popular recipes I’ve ever posted, and for good reason! If you want to try them, just google “unbaked brownies” or click the direct link to the recipe at the top of my profile: @chocolatecoveredkatie. . . Feel free to tag me if you make them, so I can see and like your pictures 💗 . .

A post shared by Chocolate Covered Katie (@chocolatecoveredkatie) on Sep 24, 2017 at 12:42pm PDT

DOLPHINS Donuts: recipe by @kelsey_wolfe7

HAPPY MONDAY! Get your week started with these Pumpkin Donuts w/ Peanut Butter & Cinnamon Crunch Glaze!!! Donut Recipe: 2 ripe bananas 1 cup pumpkin purée 1 cup oats 1 tsp baking powder Glaze: 1 tbsp coconut oil 2 tbsp @betterbodyfoods Peanut Butter powder Blend all your ingredients together in a food processor. Spray nonstick spray on your donut pan and pour in batter. Bake at 375*F for about 25 minutes. Allow donuts to cool for a few minutes. Then microwave 1 tbsp coconut oil for about 20 seconds. Stir in 2 tbsp @betterbodyfoods Peanut butter powder to make a glaze. Then, sprinkle crushed up @cascadianfarm Cinnamon Crunch cereal on top! Hope you all have the best week!!! “In the same way, let your light shine before men, so that they may see your good works and give glory to your Father in heaven.” ‭‭Matthew‬ ‭5:16‬ ‭

A post shared by Kelsey • EAT WHAT YOU CRAVE • (@kelsey_wolfe7) on Oct 16, 2017 at 5:09am PDT

✔️A must have: non-stick donut pan to make these delicious donuts!

Christie’s Favorite Football Foods

BEARS BBQ Chicken Sandwiches: place chicken breast in chicken broth, enough to cover the meat, in the crock pot (my must-have for cool weather cooking), cook all day long until chicken falls apart, drain any excess liquid, then stir in your favorite BBQ sauce.

Vikings Victory Dip: layer hummus, diced tomatos, chopped cucumbers, diced red onions, diced kalamata olives, feta crumbled cheese, chopped mint.

4to9er’s Layer Dip: (you choose the number layers) layer black beans (drained & rinsed), salsa, fresh corn, diced green onions, green chiles, sliced black olives, light cheese, light sour cream, chopped cilantro.

GIANTS Guacamole: mashed fresh avocado, fresh corn, diced scallions, chopped cilantro, tobacco, fresh squeezed lime juice (to prevent browning)

LIONS Grilled Shrimp Skewers: marinate – 2 lime’s squeezed for lime juice, 1 T olive oil, 1 T. chopped cilantro, 1/2 jalapeño (seeded) and chopped, garlic clove, salt and pepper to season. Marinate shrimp, skewer shrimp alternating with peppers and pineapple chunks, then place on BBQ.

SAINTS Spinach & Artichoke Dip: drain artichoke hearts and chop (14 oz.), mix in 1/2 c. reduced fat mayonnaise, 1/2 c. light cream cheese, 1/2 c. parmesan cheese, 1/2 c. part skim mozzarella cheese, 1 T. chopped scallions, garlic, salt & pepper to taste. Bake in baking dish 350 for 20 – 30 minutes.

FALCONS Fries: 2 zucchini cut into strips. Whisk 1 egg white & 1/4 c. milk in one bowl. Combine 1/2 c. parmesan cheese & 1/2 c. seasoned bread crumbs. Dip zucchini in egg mixture then roll in bread crumb mixture. Spray baking sheet, place zucchini on sheet. Bake 425 from 20 – 25 minutes.

▶️Add any fresh cut veggies or sliced pita bread to any of the dips above and then get ready to enjoy the game for the BEST Football Food without the Guilt!

GO . . . . . . TEAM! 🇺🇸

CLOTHING: Top by Nike, Bottoms by Nike (Get your favorite team leggings at Nike Fan Gear!)

Christie, “Your personal trainer to help you Get Fit & Stay Fit”

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Best Way to Lift + Tighten the Booty!

October 5, 2017

Do you want to lift your booty? Could it use a little tightening?

Then you are ready for the Lift + Tighten Booty Workout!

This workout is designed to be done at home, outside, or at the gym . . . so pretty much anywhere! You can do the workout without resistance bands, but I recommend you get one if you want faster results in booty toning and tightening. I was traveling on the road during this workout, and did not have my own bands, I personally use Dynapro Bands myself, as I think they are one of the best. Luckily the hotel I was staying at had resistance bands in their gym, so I grabbed one and took it outside for my workout. Don’t worry I did return it afterwards! The weather was so nice outside, which motivates me, and I would rather be enjoying the outdoors getting in my strength training. Where do you like to workout? Pick a place of motivation for you . . . your home, outside, gym, any place that makes you happy to workout. Yes, you can be happy to workout, it should be the time you commit to yourself. Need motivation?

What motivates you to get your workout done? Think about what get’s you motivated. Maybe it’s a vacation coming up with your hubby ❤️, or you love the way you feel after your workout, do you get excited to have some alone time, maybe playing your favorite music, some of us enjoy the time working out with our husbands for quality bonding time. Everyone is unique in their journey and what motivates them, so I challenge you to find your source of motivation or maybe someone who inspires you to get your body moving and commit to a regular workout schedule!

The Do Anywhere Lift + Tighten Booty Workout

EQUIPMENT: Resistance Bands

CLICK✅here for more information.

DO: 3 sets of 20 reps

FULL LUNGE: keep your core tight, forward knee should not extend past your shoes and shoulders back. Repeat lunges on both legs.

PULSE LUNGE: stay in a low position where your front quad is about parallel to the ground and pulse your booty. Don’t forget to switch legs between each set.

PULSE SQUAT: stay down low where your booty in pushed back (like you are sitting in a chair) and pulse with small movements. If you can slightly lift your toes during this move, then you know your weight is where it is suppose to be . . . in your booty and not your knees.

FULL SQUAT: lower to where your quads are parallel to the ground, then fully extend and squeeze your booty at the top end.

SIDE LIFT: keeping legs in a slight squat position lift one leg out to the side using your outer thigh and booty. Stay on one leg for entire set before switching legs.

BOOTY LIFT: stay in a slight squatting position then lift your leg backward using your booty muscles then slowly bring back to starting position. Remain on one leg for entire set before switching legs.

🔆CHALLENGE: Do you want an extra booty burn? Faster results? Then do the entire workout a second time and get ready to feel the burn . . . just remember you are getting that much closer to a tighter + toned booty!

OUTFIT: bottoms by Athleta, bra top by Athleta, Tank top by Athleta

Christie, “your personal trainer to Get Fit & Stay Fit”

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It’s Never Too Late #BodyGoals: Be a Part of the FitFabTransformation!

October 3, 2017

Is it too late to start weight training? NO!

Am I too old to see a difference? NO!

Will weight training only benefit my muscles? NO!

Follow along with this fabulous 58 year old woman, as she shows you that it is never too late to start weight training. She is going to be sharing with you about her #bodygoals for stronger muscles and a more toned body. Bonus, not only will her muscles get stronger and more toned, but bones require the impact of weight training to get stronger too. . . . if not, she could actually look like the grandmother she is. Yes believe it or not, she is a grandmother of 2 fabulous grand babies and doesn’t look like it, but she wants to gain strength in her body that she currently does not have. Read her quote below about why she wants to be a part of the FitFabTransformation:

“Healthy, active, cardio lover [avid skier too, I know I’ve seen her] who realized grand babies can get really heavy, very quickly. I needed to change my workouts to keep up. Anytime I ever lifted weights before, I would hurt my back and then give up on them. My workouts with Christie are amazing, because the only thing on my body not sore [yes, she said she found muscles she never knew she had . . . ] is MY BACK! One thing for sure, I would have never worked this hard doing it on my own, because I didn’t know the proper form, now . . . . LOVE IT! ADDICTIVE! #nevertoolate” by Beth as part of the FitFabTransformation

She began her very first workout this last week and knew nothing about the proper form in weight training. That is a big problem for most women, and why so many get injured so easily. Also many women I have trained over the years shy away from weights because they are intimidated by the unknown of a strength training workout because they fear the will get too muscular. That is why I have started this FitFabTransformation to help women realize it is never too late to start, but you need to follow along and be educated on the proper form. Also, unless you plan on lifting really heavy weights + take supplements, you will not get too muscular, our bodies are just not designed that way. We have so little testernone compared to men, and as we age, our levels drop even more. So, let’s begin on this journey together with Beth!

First, how about you? What body transformation, nutritional goals and/or inspiration are you wanting? Be a part of the FitFabTransformation Community by following along on the FitFabForever social media accounts, blog posts, or email me and share with me and the other FFF Community your #bodygoals or maybe #nutritionalgoals! 🔆Did you know that when you share your goals with someone else, your chances of succeeding more than double! So come join us, see below⬇️

Instagram . Twitter . Facebook . Blog Subscription . Email Me

Beginners Guide to Upper Body Workout

IMPORTANT: When doing an upper body workout, your form is extremely important in order to protect your neck and back from injury. Keep this proper form the entire workout! ALSO, do what Beth does, stand in front of a mirror (even the reflection of a TV works) to watch your form.

1️⃣Keep slight bend in knees

2️⃣Tilt your pelvic area (think about rotating your pelvis forward by tucking your booty in)

3️⃣Posture – keep your shoulders back and relaxed away from scrunching up towards ears

4️⃣Keep core tight by contracting ab muscles

5️⃣Breathe do not hold your breath

DO: 3 sets of 10 reps, begin with a very light weight like, 3 lbs. to begin just like Beth and then increase weight once you can complete 3 sets of 10 reps and keep your body in proper form, like the above description ⤴️

PUSHUPS: Start with the women’s pushup, like Beth. She did 3 sets of 10 pushups but only lowered 1/2 way to the ground. Her arms and core are not strong enough yet to do a full womens pushup. That is ok, you must start somewhere, and better to do that with good form, than full pushups with bad form.

SHOULDER PRESS:

OUTWARD LIFT:

FORWARD LIFT:

BACKWARD LIFT:

FORWARD BICEP CURL:

OUTWARD BICEP CURL:

HAMMER CURL:

BACK ROW:

BACK FLY:

CHEST PRESS:

CHEST FLY:

Beth is on her way to an amazing #bodygoal of getting stronger, what about you? What’s your goal? Get ready to follow along on Beth’s journey and watch as she transforms her body! #strongnotskinny .

Don’t forget to connect on social media and subscribe to the blog for the latest update on her journey and other FFF Community Transformations, I would love you to join us and also feature you too!

Let’s Go & Get Ready for Your FitFabTransformation!

Christie , “your personal trainer to Get Fit & Stay Fit”

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Lose Weight by Amping Up Your Cardio Workout!

September 27, 2017

Do you get on the treadmill, elliptical, bike, etc and do the same thing the entire time and wonder why you do not lose weight?

Would you like to take your cardio routine from “good” to a serious fat burning workout?

Then get ready for a quicker, more effective, fat burning, cardio workout. The best workout to burn fat is HIIT – High Intensity Interval Training. This workout below, I designed will get you moving from one piece of cardio equipment to the floor, then back to the cardio equipment. No more mind-numbing cardio workout with few calories burned. This workout can amp up your metabolism and reduce the fat mass of your body. Why does this work? These short, intense intervals have been shown to speed up your metabolism, hence more fat 🔥 burning!

Don’t miss Christie’s favorite post-workout recipe below too! ⬇️

Read this article below if you need more convincing on why you need to amp up your cardio with HIIT! Already convinced, head on down below for the workout!

“HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time. “A high-intensity workout increases the body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery,” says Eric Salvador, NASM, NSCA, head instructor at The Fhitting Room in New York City. “This afterburn effect is referred to as excess post-exercise oxygen consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular aerobic and steady-state workouts.”

Increases Your Metabolism. Combing high intensity with interval training results in EPOC, which speeds your metabolic rate and “translates into a metabolism boost for up to 48 hours after a complete HIIT routine,” says Salvador. This means you’ll still be burning fat even after you’ve left the gym.

Quick and Convenient. Long gone are the days of not having enough time for exercise. HIIT workouts can be done anywhere: at home, in a hotel room, in a park, at the beach, etc. And most are 30 minutes or less! Who can’t spare that?” by DailyBurn.com

Fat Burning Workout

Pick your piece of cardio equipment. Like the treadmill, elliptical, bike, rowing machine, whatever your prefer . . . you can even do this outside and choose running/sprinting.

DO: 1️⃣alternating 30 seconds on cardio equipment + 2️⃣30 seconds floor exercise. Follow the numbers below for sequence and you choose the intensity depending on your fitness level. Level 1 is more moderate, while level 2 is more intense.

TIP: be careful when stepping off cardio equipment, so you do not fall and keep your distance back from treadmill if you keep it moving while off.

CARDIO Equipment Options or any other equipment you choose

▶️Treadmill: very fast walking (level 1) or running (level 2) Looking to purchase a treadmill? Link here for a very extensive and informative treadmill review!

▶️Biking or spin bike: staying seated (level 1) or alternate booty off the seat (level 2)

▶️Elliptical Machine: steady pace (level 1) or “running” using arms too (level 2)

FLOOR Exercises (follow the routine below, alternating with your cardio)

1️⃣30 seconds cardio

2️⃣SQUAT & JUMP 30 seconds

▶️30 seconds slow cardio

3️⃣30 seconds cardio

4️⃣PUNCH JUMPING JACKS 30 seconds

▶️30 seconds slow cardio

5️⃣30 seconds cardio

6️⃣SKATERS 30 seconds

▶️30 seconds slow cardio

7️⃣30 seconds cardio

8️⃣SCISSOR KICKS 30 seconds

▶️30 seconds slow cardio

9️⃣30 seconds cardio

🔟HIGH KNEES 30 seconds

▶️30 seconds slow cardio

⤴️REPEAT the entire workout: 1️⃣time for Beginner Level 2️⃣times for Intermediate Level 3️⃣times for Advanced Level

YOU DID IT! AWESOME! You should be in a full sweat, heart rate accelerated, with major fat burning going on, NOW it’s time to replenish and re-load your body with a nutritious and delicious protein snack.

Christie’s Favorite Protein Snack: Chocolate/PB Protein Shake (it tastes so delicious, you won’t believe it’s nutritious!)

INGREDIENTS:

1 c. almond milk

1 scoop protein powder

1 T. cacao

1 T. Organic PBFit (this will be your new favorite food item)

1 tsp. Organic Coconut Oil

1 frozen banana (if not frozen, I add a few ice cubes)

1 tsp. chia seeds

DIRECTIONS: Place all ingredients into a blender, (my favorite and most efficient item is my Magic Bullet) and blend until smooth. Pour into glass, drink and enjoy, knowing your body is getting the protein it needs after your intense workout without destroying the fat burning.

✅Links to my favorites!

Organic PBfit

CLICK✅here for more information.

Organic Coconut Oil

CLICK✅here for more information.

Magic Bullet

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Christie, “your personal trainer to help you Get Fit & Stay Fit”

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Burn Calories + Strength Train in One Workout!

September 12, 2017

Are you ready to see some improvements in your body?

Do you know how to change up your exercises to get the best results?

Then bring the cardio into your strength training workouts with this simple addition!

You can do this at home! At the gym! Hey even most hotel gyms, that’s where I did this workout below! When you add a medicine ball to your workout you get the awesome benefits of burning calories and fat, in addition to toning and strengthening your body! This is one of the best fitness tools I have found to add the weight for your strength training + brings your heart rate up for the cardio = toning your body and burning calories/fat! Now who doesn’t what to multitask when getting your exercises in? I know that I do!

I have used the medicine ball for many of my home workouts, for my clients workouts, also while exercising at the gym and I have also found that most hotels have added them to their gyms too. If you are not familiar with medicine balls (Mb), they come in a variety of weights. I have the 8lb., 10lb. and 12lb. balls to better vary the workouts for my clients and also for myself. If you are wanting to add the medicine ball into your home workouts, I would suggest the following (preferably 2 sizes, or start with the lightest weight then eventually add the next weight):

Beginner Level: 6lb. + 8lb.

Intermediate Level: 8lb. + 10lb.

Advanced Level: 10lb. + 12lb.

Burn + Strengthen Workout

DO: 3 sets of 20 reps. for each exercise, resting for about 1 minute in between each set. Do not rest much longer than that, as I want you to keep your heart rate elevated during your exercise (for best calorie/fat burning), then bring it down slightly during your rest, then bring it back up.

TIP: Keep your movements at a quick pace, while maintaining proper form, to bring your heart rate up.

WOODCHOP: (cardio, abs, quads, glutes, shoulders) Grab the Mb, stand with feet shoulder width apart, bring the Mb to the outer right knee while squatting, then rotate bringing the Mb to the upper left shoulder and return. Do not over extend while raising the Mb, keep it in front of you to protect your lower back.

SQUAT & LIFT: (cardio, quads, glutes, shoulders) Bend into a squatting position with feet shoulder width apart and Mb in both hands right above your knees, quickly straighten your legs while bringing the Mb overhead, squeezing your glutes before returning to starting position.

LUNGE & LIFT: (cardio, quads, glutes, abs, biceps) place left foot in front with knee bent at 90 degrees an back leg bent at 90 degrees while holding Mb at chess level, quickly extend upwards while keeping core tight and elevate Mb overhead and then return to starting position. Do not forget to rotate to opposite leg forward after your 3 sets of 20 reps.

KNEE EXTENSION: (quad, glutes, abs, shoulders, biceps) this move requires strength and balance;therefore you will be limited on how quickly you can do the movement. Stand on left leg which is slightly bent, bring right knee up to meet Mb at waist level, while keeping a strong core, extend right leg back at the same time as extending the Mb overhead. Do not forget to rotate to opposite leg forward after your 3 sets of 20 reps.

TRICEP EXTENSION: (cardio, core, quads, triceps) Stand with feet slightly apart and knee bent, keeping the core tight the entire time, grab the Mb with both hands and place behind your head, then quickly extend Mb overhead until arms are straight, then bring Mb back to starting position.

AROUND THE WORLD: (cardio, quads, shoulders, biceps, core) Stand with feet shoulder width apart and knees slightly bent, grab Mb and place outwards from right hip, in a controlled movement, rotate the Mb around in a full circle, while keeping core tight. One rep. is when the Mb returns to the starting position.

AB ROTATION: (cardio, arms, core, glutes) Stand with feet about shoulder width apart with a slight bend, grab the Mb and extend arms outwards while keeping core very tight, then rotate the ball to the opposite leg. The foot opposite the ball will turn slightly. Also if you core is not very strong, I suggest starting this movement without a Mb and then eventually work up to a light weight Mb, around 4lb.

Outfit: leggings by GapFit, bra top by Athleta, tank top by Athleta

My favorites medicine balls for this workout, and all are available on Amazon:

4lb. Medicine Ball:

6lb. Medicine Ball:

8lb. Medicine Ball:

10lb. Medicine Ball:

12lb. Medicine Ball:

Christie, “your personal trainer to help you Get Fit & Stay Fit”

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Change Up Your Workout Routine

September 5, 2017

Do you get stuck in a rut for your workouts?

Then it’s time to wake up and change it up!

Why do you need to change up your workout routines? Because you body begins to adapt to the routine and then it does not need to work as hard; therefore, you get less bang for your buck! What does that mean? You don’t burn as many calories, and your body doesn’t have to work as hard as when you first start a new exercise routine. Your body actually gets a bit “lazy” and goes into automatic mode where it is not challenged as much. So how can you change it up? Whether you are at home or traveling, I challenge you to look around you for another way to exercise.

Here are some ideas to help you change up your workouts:

Swimming (pool, lakes, public pool, ocean)
Biking (outside – hills preferably, spin bike, regular indoor bike)
SUP (ok, I have never done this but definitely want to try it!)
Walking/Sprinting (outside – hills preferably, treadmill)
Kayak/Rowing (I just kayaked recently in Minneapolis while visiting our son, and it was a great way to get my upper body and cardio workout in, try it!)

Benefits of Changing Up Your Workouts

6. HIKING: The weather is so hot at home that I have not gone hiking for months, so when Tom and I (and my sweet mom) traveled to Park City recently, hiking was a wonderful welcome to a new workout, or so I thought! Tee hee! Actually it was awesome, with the nice cool weather and beautiful scenery, but I think my legs and my heart forgot about the challenge that was ahead. That’s exactly what I am talking about when you change it up . . . shocking your body to burn more calories and also “find those muscles” that have not been used in that capacity lately.

When you hike up a steep incline, your heart rate accelerates requiring great oxygen intake, just like when running on the treadmill, sprinting on a bike or any other form of cardio exercise. But because my body had not hiked up such steep hills recently, my heart rate jumped upward quickly and I could feel it. I always suggest a High Intensity Interval Training (HIIT) for the best calorie and fat burning, but only 1 or 2 a week. What is HIIT? It is when you bring your heart rate up quickly for a short duration then back down repeating it over and over for a short allotment of time, usually 30 minutes maximum. Once I get my heart rate as high as I would allow it, I walk at a slower pace and on more level ground, before challenging myself with the next hill. That is what HIIT is, bringing your heart rate up, then back down, then back up again repeating this for the entire workout.

Your target heart rate is a number I highly recommend you get to know. I always know almost to the exact number what my heart rate is, thanks to my Apple Watch, but also by being in tune to my body. I know that when my heart rate gets to 165 to 170’s, it’s time to bring it down, as I can feel it in my heart, lungs and head. Now if you see the chart below and know my age . . . (ok I’m 53 years old, yikes, I don’t feel that old!) I get my heart rate a bit out of the maximum range, but I am an avid and consistent exerciser for many years, and I don’t reach this maximum HR very often and I always bring my heart rate back down quickly to about 120. Tip: The more you exercise, the faster your heart rate lowers, which shows signs of good fitness, as your heart can recover quickly and efficiently. I always recommend you see a doctor before starting to exercise and of course any strenuous workouts. Read this article from the American Heart Association to further educate yourself.

Target Heart Rate Chart provided by American Heart Association

Age	Target HR Zone 50-85%	Average Maximum Heart Rate, 100%
20 years	100-170 beats per minute	200 beats per minute
30 years	95-162 beats per minute	190 beats per minute
35 years	93-157 beats per minute	185 beats per minute
40 years	90-153 beats per minute	180 beats per minute
45 years	88-149 beats per minute	175 beats per minute
50 years	85-145 beats per minute	170 beats per minute
55 years	83-140 beats per minute	165 beats per minute
60 years	80-136 beats per minute	160 beats per minute
65 years	78-132 beats per minute	155 beats per minute
70 years	75-128 beats per minute	150 beats per minute

“provided by the American Heart Association”

The workout is done and it’s time for “Quit’n Time”! Changing up your workouts brings a great feeling of accomplishment but also challenges your body in such a wonderful way! Your heart, your body and your mind all benefits from this change. The first day after my initial hike, I could feel my lungs and heart being challenged and my muscles were sore and fatigued the next day, all signs that I changed it up and my body responded. This is how you build a stronger heart, lungs and also muscles! By the time I went on the 2nd and 3rd hike that week, I could feel my body adjusting and not as fatigued or sore. Now that is a great feeling and I know that my body benefited from this change.

How will you change up your workout this week? This month?

Try something new and see how well your body responds!

I would love to hear about your new workout and how it went, let me know by replying below or emailing me at Christie@FitFabForever.com

Outfit: shorts by Lululemon, top by Athleta, jacket by Athleta, hiking shoes by Merrell

My 2 Favorite Hiking Items:

Merrell Hiking Boots

CLICK✅ here for more information.

Apple Watch 38mm

CLICK✅ here for more information.

Christie, “your personal trainer to Get Fit & Stay Fit”

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The 7 Best Body Weight Exercises

August 25, 2017

Do you struggle to find the time to workout?

Give me 20 minutes!

Can you do this workout without any fitness equipment?

Yes, it is called your body weight!

Are you in a hurry and looking for quick, easy & healthy snacks too?

Your problems has been solved! This is your Fast & Effective Workout with Easy & Nutritious Snacks to Go! PLUS, see my 2 new favorite products below!

As a personal trainer, I have found that many people find reasons why they can not workout, do you find yourself doing this? Let me help you find the solution to getting your workout done! If you feel like you don’t have time to workout, then first think about the health benefits to your body and then start to make it a priority. I guarantee when you look at your schedule, you can find 20 minutes in a day to exercise or get up 20 minutes earlier. What if you don’t belong to a gym. No worries, this workout requires no weights, except your own body weight. Is it difficult to get your workout done while traveling? This workout can be done right in your hotel room too.

Give me 20 minutes of your time and the only thing required is for you to show up!

Tip: I am going to keep this workout as simple and quick as possible. I have minimized the directions so you just have to follow along with the pictures! Find a space about 5′ x 6′ and get ready to do a quick upper body, lower body & ab workout.

Do: 3 sets of 15 reps for each exercise. If you have more time, do the entire routine a second time if you are looking for a more challenging workout!

Body Weight Workout

SIDE LUNGES: (Quad & booty) stay low, keep shoulders back and core tight while lunging from right to left.

BOOTY LIFT: (Booty, abs & hamstrings) keep your shoulders above your elbows, core tight, booty tight and elevate your leg keeping it straight and pulse upwards.

QUAD LIFT: (Quads, arms, abs & booty) support your body on your elbows, elevate your booty slightly, keep core tight and elevate your straightened leg and pulse upwards.

INNER THIGH LIFT: (Inner quads, abs & booty) Lie on one side, supported by bent elbow, shift weight back slightly while bending knee of back leg and straightening front leg. Slowly elevate leg using inner thigh muscles and elevate leg as high as possible without compromising form.

OUTER THIGH LIFT: (Outer quad, abs & booty) Lie on one side, supported by bent elbow, shift weight forward slightly while bending bottom leg and straightening top leg and flex your foot. Slowly elevate top leg using outer thigh & booty muscles with a controlled pulsing movement.

V SIT: (Abs) Sit on your booty while shifting weight back to your arms, keeping core tight, elevate feet off of the ground and slowly bring your knees into your chest.

PUSHUPS: (Chest, back, shoulders & biceps) Men’s or women’s pushups depending on your strength. Remember to keep your core tight the entire time.

Outfit: leggings by Athleta, top by Athleta and bra top by Lululemon.

Grab & Go Snacks for Healthy on the Run

Here are some quick, easy and healthy snacks for after your workout or anytime of day!

🔆 1 slice toasted sprouted grain bread (I love Ezekiel Bread) + 1/2 mushed (not very professional sounding, but that’s how I think about it) avocado (small size) + dash of salt & pepper.

🔆 1 medium apple + 2 tablespoons almond butter (or any nut butter spread, forget the days of Jif that is filled with sugars and extra fats)

🔆 Individual yogurt (siggi’s is truly the best and my favorite) + medium apple (a perfect post-workout snack with fiber and protein)

🔆 1 scoop of whey protein powder blended with cocoa, almond milk + PB Fit peanut mixture (you want a healthy delicious treat, this is your answer . . . don’t be surprised that it tastes like a peanut butter cup, that is Tom’s favorite 🙂 I promise it’s healthy) My go to product is my Magic Bullet, you can blend your drink and then to keep your smoothie extra cold, my new favorite “water” bottle is by Takeya! I love how the insulation keeps it cold for 24 hours, BUT there’s a no-drip, drinkable spout too! (I hate putting my germ-y hands on the lids to open, not with this bottle, just twist and drink from the spout) You will get rid of your other bottles once you try this one!

Quick Product Reference for You & both are Now on Amazon Prime!

Takeya is the BEST insulated water bottle I have EVER used and I love the leak-proof drinkable spout with screw top lid, so you won’t lose it. While driving I place it in my cup holder and can open it with one hand.

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PB Fit is my favorite new ingredient I to add to my protein smoothies. I promise you will wonder why you didn’t start using this product sooner! Also, get ready for some great recipes using PBFit too!

“CLICK ✅here for more information”

Now go find your 20 minutes today and get your workout done, and then enjoy one of the easy “snacks-to-go” to keep you moving on with your day!

Christie, “your personal trainer to help you Get Fit & Stay Fit”

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FIGalicious Recipes

August 22, 2017

Do you want to know the secret ingredient to add sweetness and flavor without additional sugar or salt + get loads of fiber?

Get ready for “Simply Beautiful/Simply Delicious” Healthy Meals made with figs!

I was absolutely surprised about the endless benefits of figs and how adding them into your diet can add so many amazing health benefits to your body. When I was in Las Vegas for the IDEA Fitness Convention last month, I had the opportunity to meet California Figs and learn about all the fabulous benefits of including figs in your meals. They are not just about great taste, although that is one of my favorite benefits, but the nutrition element will shock you! Here are just some of the nutritional benefits, but read below for even more information !

Fat Free . Sodium Free . Cholesterol Free . High in Fiber . Antioxidant Rich . Prebiotic Food .

FIGalicous Cinnamon Yogurt Bowl

INGREDIENTS:

8 ounces fresh figs, halved (California Figs are the best)

2 cups Icelandic Siggi’s Yogurt (or your favorite brand, that’s mine)

1 T. honey, plus extra for drizzle

1/4 cup chopped nuts

Pinch of cinnamon

DIRECTIONS:

Heat honey in a medium sized skillet over medium heat. Place the halved figs cut size down and cook until carmelized, which is about 5 minutes. Remove from heat and set aside.

Spoon yogurt into a bowl, sprinkle cinnamon on yogurt, place figs on top with chopped nuts and then drizzle with honey, if desired.

Prep Time: 1 minute

Cook Time: 5 minutes

Serving Size: 2

Great Recipes made at California Figs below, or link on California Figs for an extensive list of recipes.

Stuffed Figs with Yogurt and Grand Marnier by California Figs

INGREDIENTS

½ cup Greek yogurt
2 tablespoons orange zest
½ teaspoon chopped fresh thyme, leaves only
1 tablespoon Grand Marnier liqueur
12 large dried California Calimyrna figs
1 tablespoon finely chopped salted almonds
24 small mint leaves; for garnish

PROCEDURE

Mix yogurt, orange zest, chopped thyme, and liqueur together until smooth; set aside. Remove stems and cut figs in half lengthwise. Divide and spoon scant tablespoons of yogurt mixture onto cut side of each fig half. Sprinkle with chopped almonds and garnish with mint sprigs. Arrange on platter or individual serving plates. Store in refrigerator until ready to serve. Serve cold or at room temperature.

Yields: 24 appetizers

Farro & Fig Salad with Arugula and Feta

INGREDIENTS

1 cup semi-pearled farro
2 cups water
2 tablespoons lemon juice
1 tablespoon red wine vinegar
2 tablespoons extra-virgin olive oil
1 medium shallot, minced (2 tablespoons)
1 teaspoon Dijon mustard
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
1/4 heaping teaspoon dried turmeric
3/4 cup stemmed and chopped California Dried Golden or Mission Figs (6-8 figs)
2 gently packed cups arugula
2 ounces feta cheese (about ½ cup crumbled)

PROCEDURE

Put the farro and water into a medium saucepan and bring to a boil over high heat. Lower heat until the water simmers, put on the lid, and cook until the farro is tender, about 25 minutes. Remove from heat and let rest, covered, for 10 minutes.

In a large bowl, whisk together the lemon juice, red wine vinegar, olive oil, shallot, mustard, salt, pepper, and turmeric. Add the farro, figs, and arugula and toss well. Crumble the feta over the top and toss again.

Serve warm or at room temperature.

Makes about 4 cups, 6 servings.

Yields: 4 cups;
Serves: 6;

Mason Jar Waldorf Fig Salad by California Figs

INGREDIENTS

1 teaspoon balsamic vinegar
1 teaspoon apple cider vinegar
1 tablespoon extra-virgin olive oil
Pinch salt
1 thinly sliced scallion (white and light green parts only)
1 stalk celery, thinly sliced
1/2 medium Pink Lady or Granny Smith apple, chopped
2 tablespoons chopped walnuts
2-3 California Dried Golden or Mission Figs, stemmed and chopped
1 ounce crumbled goat cheese or blue cheese (optional)
2 cups chopped Little Gem or hearts of romaine lettuce

PROCEDURE

Put the balsamic vinegar, apple cider vinegar, olive oil, and salt into a 1-quart jar and swirl vigorously to blend. Add the remaining ingredients to the jar in the order listed. Screw on the lid. Store upright in the refrigerator until ready to serve. To serve, empty jar into a bowl or onto a plate and toss well. Makes 1 main-dish salad. Cook’s Note: Add ½ cup of sliced chicken for added protein.

Serves: 1

Fig Nutrition

Nutritionists and dietitians have long recognized the benefits of eating more fruits and vegetables. The National Cancer Institute and others advise that eating five or more daily servings of fruits and vegetables helps to maintain health. Fresh and dried figs fit right into the “More Is Better” menus from the Produce For Better Health Foundation. Known for their fiber content, figs also contain more calcium, more potassium and more iron than many other common fruits. Figs also contain disease-fighting antioxidants.

Nutrition Facts

California Figs are an excellent source of dietary fiber. Just 3 to 5 – dried or fresh – provide 5 grams of dietary fiber.
- One serving – 3 to 5 dried or fresh figs – provides 3.5 grams insoluble fiber and 1.5 grams water-soluble fiber
Just 3 to 5 dried (1/4 cup; 40 grams) or fresh (1/2 cup; 153 grams) California Figs count as one fruit serving.
- Choosing figs and adequate numbers of other fruit and vegetable servings add fiber, magnesium, calcium, antioxidants and potassium to the diet.
- Figs add sweetness and flavor without additional sugar or salt. This is important when dietary guidance around the world suggests that the consumption of both be reduced.
Among dried fruits, figs and dried plums are rich in antioxidants and rank with other high antioxidant foods, such as red wine and green tea, which are well-known for their polyphenolics.
Any food that is a source of soluble fiber, such as the pectin found in figs, is fermented in the large intestine. There it acts as a prebiotic, promoting the growth of beneficial bacteria, such as bifidus and lactobacillus.
California Figs are an all-natural energy source, perfect for an afternoon snack or a quick energy boost before a game or workout.
Figs are fat-, sodium- and cholesterol-free.

So many delicious ways you can add figs to your meals + knowing how nutritious they are for your body is just fabulous! #trieditlikedit

Enjoy and share with me any of your favorite fig recipes!

Christie, “your personal trainer to Get Fit & Stay Fit”

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Balance Body Workout for Strong Abs & Toned Legs

August 15, 2017

Best way to strengthen & tone your legs & booty while also getting slim & tight abs?

Balancing on a Bosu ball or balance disc is a fabulous way to do both!

When you exercise by incorporating a piece of equipment to your routine, you can add the element of balance, which is an excellent way to use your core muscles. There are some workouts on my blog using the Bosu ball, but here is a cost-effective way to get a piece of equipment to take your workouts with you and to a new level. The balance disc promotes stability (think core muscles engaged), strengthens muscle tone, improves your balance and also improves body posture. The unstable surface requires you to use more muscles to stay balanced, hence the great core workout; but also challenging your legs & booty muscles in a more effective way.

If you don’t believe me about the challenge of balancing, then look at my picture above again ⬆️. For me to balance on one foot on this disc, while also extending my other leg outwards, was NOT easy at all; oh yea, and then smile too, LOL! Just putting a single foot or both feet on this small disc will create such imbalance that your body will continually have to keep strong & engaged to stay balanced. After my sweet mom took these pictures of my workout, I was in a full sweat and my legs were exhausted and core very tight. Trust me, you will love this workout for all the wonderful body toning and strengthening benefits!

Traveling: Great, this disc is portable so you can take it almost anywhere with you. Deflate the air from the disc, and throw it in your car or suitcase and pump it up (small one comes with it) once you get to your destination. This workout could be done right in your hotel room!

Balance Body Workout for Legs, Booty & Core

Do: Beginner level: 3 sets of 10 reps. Intermediate level: 3 sets of 15 reps. Advanced level: 3 sets of 20 reps. TIP: Always keep a chair, wall, sturdy piece of furniture close by to place your hand on or near by in case you struggle keeping your balance. But, the longer you do not hold onto something, the more challenging the workout wi.

EQUIPMENT: Bosu Ball or balance disc (see below for more information or how to purchase, if needed)I will be showing this workout using the balance disc. I did not wear shoes while doing the disc workout, as I think it makes it easier to grip and engage your feet and legs, but you can wear shoes.

PULSE SQUAT: Place both feet on the disc, knees together, then start by holding onto a sturdy object, keep your core tight and engaged, slowly lower to a squat position. Stay in the low squat and pulse very slow up and down keeping your muscles tight and engaged the entire time.

FULL SQUAT: Place both feet on the disc, knees together, stand by the side of the chair holding on with one hand. Keep your core tight and engaged while slowly lower to a squat position, then raise back to standing position but with knees slightly bent to keep legs muscles engaged.

FULL LUNGE: Place your right foot on the disc, while extending the left foot behind you. Make sure you step back far enough so the front knee does not extend past your foot while lunging. Grab hold of a chair with your left hand and while lowering into a lunge, then slowly return to starting position. After your full set of reps, then switch legs for next set of reps.

FORWARD LEG LIFT: Place your left foot on the disc and your left hand on a chair, while keeping your shoulders back and core engaged. Slowly elevate your right leg keeping it straight and point your toe, raise your leg as high as you can while maintaining good posture, then slowly return to starting position. After your full set of reps, then switch legs for next set of reps.

SIDE LEG LIFT: Place your left foot on the disc and your left hand on a chair, while keeping your shoulders back and core engaged. Slowly elevate your right leg to the side while keeping it straight and point your toe, raise your leg as high as you can while maintaining good posture, then slowly return to starting position. After your full set of reps, then switch legs for next set of reps.

BOOTY LIFT: Place your left foot on the disc and both hands on a chair, while keeping your shoulders back and core engaged. Slowly elevate your right leg behind keeping it straight and point your toe, raise your leg as high as you can while maintaining good posture, then slowly return to starting position. After your full set of reps, then switch legs for next set of reps.

AB EXTENSION: Place your booty in the center of the disc and your hands directly behind you while bringing your knees to your chest. You must keep your core tight and engaged during this entire movement to best use these muscles, but also to protect your lower back. Slowly extend your legs outward while bending your elbows slightly, then return to starting position.

RUSSIAN TWIST: Place your booty on the disc with knees bent and toes either slightly on the ground or elevated slightly off of the floor for more challenge. Grab a weight and twist at the waist while rotating the weight from one side to the next side.

CRUNCHES: Sit on the ground and place the disc right at your upper back, in between your shoulder blades. Keeping knees bent with hands behind your head and elbows bent, slowly crunch forward then return to starting position. Make sure not to pull on your head or neck while doing this move.

BONUS! You can do it! Try the cover photo balance and let me know how you did. Want even more of a challenge, put your arms up overhead while balancing on one foot on the disc. Just be careful and have a sturdy object close by if needed!

EQUIPEMNT:

Bosu ball

“CLICK✅ here for more information & get ready to tone & tighten your abs & legs”

Balance Disc:

“CLICK✅ here for more information, your booty and abs will love you for it!”

OUTFIT: legging by Lululemon, Bra top by Lululemon, Top by Merrithew

Christie “your Personal Trainer to Get Fit & Stay Fit”

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Pool FIT for Burning Fat + Toning

August 7, 2017

Too hot to exercise outside, then hit the pool or lake!

This is an excellent way to burn fat, tone your muscles & get your heart rate up!

The water is a fabulous way to get a great workout in and most all of these exercises can be done not only in a pool, but also at the lake. If you are traveling and staying at a hotel, head to the pool or nearby lake. Another option is to look up where your local public city pool is located and take your workout there. In the summertime, when I do pool exercises, it is one of the most refreshing, invigorating, yet still very challenging workouts I do. So many people are surprised what a tough workout you can get in the pool . . . this is not the 90’s water aerobics workout! Just ask my husband, Tom, and our kids, I have made all of them do these workouts too and they were surprised the great workout they got done in the pool!

ITEMS: There are 2 items that I love for my pool fitness when I do this workout, the kick board and AquaFit water gloves. It is not a requirement, but it will make such a difference in your workout. You can see my links below, if you are wanting more information.

DO: for this workout, it depends on the size of pool or lake, so I will recommend a time for this section. Each lap type exercise (kick board), do for 5 minutes. The “stationary” exercises do each movement for 1 minute, rest, then 1 minute again.

POOL FITNESS TO BURN FAT & TONE MUSCLES WORKOUT

BOOTY KICK (forwards/backwards)

Grab your kick board, extend your arms straight forward, keep your abs tight. Alternate each knee into the chest while flexing your foot and fully extending the other leg.
Reverse the movement keeping arms forward on the kick board, but now pike at the waist and kick forward alternating each knee forward.

FROG KICK

Grab your kick board, extend your arms straight forward, keep your abs tight. Bend your knees while flexing your feet.
Extend your legs and then go right into the bending of your knees again, like a frog.

SIDE KICK

Grab the kick board with your left hand extending your left arm straight, core tight and bring your right knee into your chest.
Alternate your knees bringing each one to your chest while the other leg is fully extended. Alternate to the right side on your next lap.

SPEED KICK

This will really get your heart rate up, hence the major burning of fat! Place your hands behind you on a ledge (or you can even hold onto another person, if that are able to stand upright) bring your knees upwards, core tight and kick as hard as you can for 30 seconds. Repeat 3 more times if you can.
Flip over and now face downwards while keeping you hands on a ledge and core tight. Bring your feet behind you and kick as hard as you can for 30 seconds. Repeat 3 more times if you can.

SCISSOR JUMP

With your gloves on (this creates the resistance to accelerate your heart rate, while toning your body) bring one arm straight and forward while the other one is backwards and your foot should be the opposite of your hands.
Jump up into the air while changing the one arm forward and the other leg backwards.

JUMPING JACKS

With your gloves on (again great resistance for toning and elevated heart rate) lower into squatting position while bringing your straightened arms out to the side.
Jump upwards while bringing your straightened arms down by your side and feet together.

SKI JUMP

Keep those gloves on! Jump while your hands are on the opposite side of your body as your bent knees.
Jump the opposite direction, just like you are jumping side to side.

TWIST JUMP

Gloves still on! Bend your knees and twist your body at your waist putting your arms in the opposite direction.
Jump up and twist into the other direction with arms and feet.

JUMP OVER

Last time with your gloves! Get into squatting position and arms straight forward.
Jump up into the air bringing arms by your side like you are jumping over a box and land and then jump backwards.

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LINK Here for Amazon Finds ⬇️

swim board / foldable visor / polarized sunglasses / aqua gloves /

water weights / water belt

in Health + Happiness,

Christie

Take Your Barre Anywhere!

August 2, 2017

Have you noticed the beautiful strong legs of a dancer?

Would you like your legs and booty to look lean, sexy & strong?

Then get ready for a booty barre workout that you can do anywhere!

Why has ballet barre classes become so popular? The number 1 reason women go to a ballet barre class is to tone their legs and build up their booty! Another top reason for women heading to the barre is they love the fluid, beautiful movements of ballet. I have attended some awesome ballet barre classes and I love how it always reminds me of my days as a young girl taking dance class! But today there is so many cuter outfits to choose from and thank goodness no bun hair required! What keeps many women from not attending barre classes is the cost. Well look no further, you can do a ballet workout literally anywhere. If you have a barre, awesome (ok seriously, I am sure most of you do not) but it is not required. Only requirement is a sturdy chair, barstool, dresser, just about anything you can hold on to . . . hence, the reason this is a ballet barre workout that you can take anywhere!

Take off your shoes, put on your tights (I mean leggings!) pull back your hair (No tight buns, except tight booty!) and get ready for your workout!

BALLET BARRE WORKOUT

DO: 3 sets of 20 reps on each leg. Beginner: if you can not elevate to your toes, do the movements flat footed. Intermediate: stay elevated on your toes the entire time. Advanced: keep elevated on your toes the entire time + keep your movements small when pulsing.

BALLET BARRE PLIE PULSE

Posture is important! Keep shoulders back, core engaged (tuck pelvic in, abs tight) elevate to your toes and stay on your toes during the entire exercise. Place one hand on barre (or other sturdy item) and other hand on hip.
Slowly lower your booty towards to floor while staying elevated on your toes and pulse slightly upwards and downwards.

BALLET BARRE OPEN/CLOSE

Posture is important! Keep shoulders back, core engaged (tuck pelvic in, abs tight) elevate to your toes and stay on your toes during the entire exercise. Place one hand on barre (or other sturdy item) and other hand on hip. Bend your knees and rotate outwards.
Slowly bring knees together squeezing your inner thighs and booty then slowly open your knees once again.

BALLET BARRE FULL ELEVATION

Posture is important! Keep shoulders back, core engaged (tuck pelvic in, abs tight) elevate to your toes and stay on your toes during the entire exercise. Place one hand on barre (or other sturdy item) and other hand on hip and legs straight and tight.
Lower while bending knees and staying on your toes, then raise upwards to full extension.

BALLET BARRE BOOTY LIFT

Posture is important! Keep shoulders back, core engaged (tuck pelvic in, abs tight) elevate to your toes and stay on your toes during the entire exercise. Place one hand on barre (or other sturdy item) and other hand on hip and bring left leg back with knee bent behind you.
Slowly elevate left foot upwards squeezing booty very tight and pulse. Repeat on other leg.

BALLET BARRE SIDE LIFT

Posture is important! Keep shoulders back, core engaged (tuck pelvic in, abs tight) elevate to your toes and stay on your toes during the entire exercise. Place both hands on barre (or other sturdy item) and bring right leg to your side with knee bent.
Slowly elevate right knee upwards squeezing booty very tight and pulse. Repeat on other leg.

BALLET BARRE CALF RAISES

Posture is important! Keep shoulders back, core engaged (tuck pelvic in, abs tight) elevate to your toes and stay on your toes during the entire exercise. Place both hands on barre (or other sturdy item) and wrap right foot around left leg.
Slowly elevate to your toes on left foot and then pulse. Repeat on other leg.

ALTERNATIVE BARRE OPTIONS

Grap a chair, barstool, end of a dresser, any sturdy item can be used as your “barre” for one handed and two handed exercises. Traveling on vacation & staying in a hotel? Perfect! You can do this ballet barre workout there too!

OUTFIT: leggings by Lululemon, bra top by Lululemon, tank top by GapFit

BRING THE BARRE HOME OPTIONS

“CLICK here to view or purchase”

Bring the ballerina out and enjoy your ballet barre workout and get ready for

LEAN, SEXY AND STRONG LEGS & BOOTY!

Christie, “your personal trainer to Get Fit & Stay Fit”

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Get Ready for #TriedItLikedIt & Free Products!

July 28, 2017

Are you ready to be inspired with some of the newest and greatest innovations in the fitness, health & beauty industry? Well, going to the IDEA World Fitness Convention was truly inspiring and I am so excited about the many products that I was introduced to and I’m ready to share them with you! So get ready for #TRIEDITLIKEDIT . . . I will share more of that with you at the end of my post! Also, thank you to so many of you who have reached out to me to congratulate me on being invited to BlogFest and also for following up to see how it went, that is truly what this blog is all about . . . supporting, educating, teaching, demonstrating and just sharing with you what I think can help you along on your fitness journey. And always some fun mixed in there too!

So I was beyond excited when I found out I was invited to attend the BlogFest at the IDEA Convention, as a personal trainer, but of course, as a fitness blogger too (I so want to help you guys by continually improving my blog)! It was now time to do some homework and go through the catalog and find what companies, brands, products, classes, etc would be most beneficial of my time in order to benefit YOU!

I was ready to head to Vegas, yes with a few jitters in my stomach . . . hey it’s been a few years since I have been in school, but I was ready to explore and meet some of the industries finest talent in fitness! There was over 10,000 (yes you read that right) fitness, health & wellness attendees at the IDEA Convention. If you are not familiar with the IDEA World Convention, it is truly the “Super Bowl of Fitness” and the biggest names in the fitness industry like, Todd Durkin, Jorge Cruise, Elaine LaLanne (yes, Jack’s wife) attend, see pictures of them below. In the past years there has been other’s like Jane Fonda, Jillian Michaels; pretty much anyone who’s a public figure in fitness attends. As for the BlogFest, it truly was spectacular, meeting new friends (always nice to have on the first day of “school”, Tom didn’t have to worry about me anymore) was so easy, as we all had the common interest of blogging. There was only about 150 of us in our classroom, so friendships developed very quickly. The companies would come in to tell us about their products and I loved how the food companies had delicious foods for us to eat too.

Explored Products for New & Improved Workouts . Tasted Delicious & Healthy Foods for YOU

Are You Ready to Hear About #TRIEDITLIKEDIT? Guess what, there’s a nice surprise for you too!

Free Products Picked Just for YOU!

There was over 300 fitness/health companies at the convention with so many wonderful new products. And now I am ready and thrilled to share with you the products that I found to be the most beneficial for me and my followers. One thing you can always count on from me; you will only receive information and product recommendations that I will use and am passionate about and want to share with you. My blog is about giving you the truth and valuable information in order to help you along in your fitness and health journey.

So What is #TRIEDITLIKEDIT? I will be having FREE, yes free, product giveaways from some of these awesome companies. I will be running contests on my blog for my subscribers, that’s YOU, and through my social media I will be running promotions to give away FREE, yes free again, to my followers. I will be going into more detail about each of these products on my blog, in addition to quick and informative product promotions on social media. You have the opportunity to win free products in both places, so if you are not following me on Instagram, Facebook or Twitter, (link here) head on over and start following! The #TRIEDITLIKEDIT hashtag will be used in addition to other tags to gain exposure for these companies who are offering their products FREE to my subscribers and followers.

Get Ready for Amazing Products to Help You on Your Fitness Journey!

Christie “Your Personal Trainer to help You Get Fit & Stay Fit”

A VERY big thank you to my husband, Tom, who always supports me in my business, took my pictures on Saturday while trying the new products and of course a great date at night in Vegas!

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Build Your Booty at any Age!

July 19, 2017

Do you think you are too old to get a perky booty? It’s not true!

If you are older than 50, is it too late? No! Age does not matter!

Can I get a perky booty working out at home? Yes!

As a personal trainer, I get asked these questions all the time, and it is NEVER to late to workout and obtain a perkier booty! Why do women want a firm, round booty? Because, “strong is the new skinny” and women want shape with muscles as they have a tendency to be viewed as healthy! Have you seen the rise is booty surgery? It is ridiculous and anyone can have a healthy, strong booty with consistent (YES you must keep up with it!) lower body workouts! Benefits to you, when you add extra muscle to your body, you feel stronger, more sexy and your clothes usually fit better. I totally understand this, because I am 53 years old and the older I get, the younger I feel when I workout and build my outer strength (muscles) and inner strength (confidence). Remember ladies, if you don’t use it, you lose it . . . so get ready for a fun & challenging Booty Building Workout!

In the past, the media put pressure on women to be thin & shapeless, which required most women to starve themselves and/or eat very little food and usually only partake in cardio for their workouts. I love how women are accepting their bodies in a womanly way and bringing shape back into their figures! It is a known fact that women carry more fat in the bodies than men and most of the weight is usually in the middle section (abs, thighs & booty). So, if you learn to focus on building up the muscles, especially in your booty (a.k.a glutes), you will see it gets perkier, and with this hard work the fat reduces by getting replaced with healthy muscle!

ARE YOU READY TO SEE HOW TO BUILD YOUR BOOTY? VARIETY IS KEY!

Here are some pieces of equipment you can use during your workout to get faster results! You have the Top 8 Exercises for Building Your Booty from some of my other workouts programs and you can perform each of these at home.

TOP 8 Building Booty Exercises

Equipment Used: if you need any of the equipment, there are links at the end of the blog, for your convenience.

1️⃣ Curves Ahead with resistance bands: Stand straight with shoulders back, core tight and engaged (tuck your booty in, with abs muscles held tight to protect your lower back). Place the resistance band around your ankles, flex your right foot, keeping the left leg straight with the booty tight. Very slowly, raise the right leg until the band permits you moving higher, then slowly return to starting position, yet stopping right before you foot touches the ground.

DO: 3 sets of 15 reps. on each leg

2️⃣ Bend & Build Your Booty with resistance tubes: Locate a sturdy pole/tree outside or sturdy piece of furniture inside, and wrap the resistance tube around it. Grab the handles of the tube with both hands keeping both feet directly below shoulders. Slowly lower to a squatting position, letting your arms extend straight ahead, while keeping core tight, then very slowly raise to starting position, concentrating on using your booty muscles to stand up.

DO: 3 sets of 20 reps

3️⃣ Build Your Booty with your Bodyweight: Lunges are excellent for booty strength! Stand upright with shoulders back, core tight and feet in a lunge position. Slowly lower into a lunge, making sure the front knee does not extend past your foot. Once your knee gets close to the ground, slowly raise back up to starting position raising slowly using your booty muscle to return to full extension.

DO: 3 sets of 20 reps on each leg

4️⃣ Curl for Curves with resistance bands: Lie face down on the ground, with resistance band around your ankles and your shoulders placed directly above our elbows. Keep your core engaged to protect your lower back. Slowly curl your right foot bringing it as close to your booty as you can, squeezing your booty extra hard at the top of the move, then slowly return foot to starting position.

DO: 3 sets of 15 reps on each leg

5️⃣ Kick Your . . . Kettlebell for strong booty a.k.a. wood chop : Grab a kettle bell (or dumbbell) with both hands (either by the handle or ball) keeping your knees bent and about shoulder width apart. Your core should remain tight during the entire movement. Twist at the waist bringing the weight to the right side while lowering into a low squatting position and then raise the weight above the left shoulder while twisting at the waist. Slowly return by bringing the weight back to the lower right side of your knee. This is one full movement.

DO: 3 sets of 12 reps on each side

6️⃣ Slide away for slimmer sexy booty with the slider: Sliders are a great way to build muscles + increase heart rate. Place both feet on sliders, bending at the waist while keeping shoulders slightly elevated and core tight. Bend both knees in a squat then in a quick movement slide your right foot out to the side then bring it back to the left foot and squat. By moving quickly you will also get your heart rate elevated.

DO: 3 sets of 25 reps on each leg

7️⃣ Squat & perk up your booty with resistance tubes: Grab the resistance tube handles, place your feet on about shoulder width apart, then bend into a squatting position. Keep your core tight and engaged the entire time while slowly lowering your booty backwards (as your weight should be in your booty not forwards in your knees) and shoulders upright. Lower until your booty is about parallel to the ground, then very slowly elevate to starting position.

DO: 3 sets of 20 reps

8️⃣ Define with dumbbells: Stand upright and hold onto a stable item holding with your right hand to keep your balance. Grab your dumbbell and place on the outward (left leg) quad, while being your knee. Slowly elevate your leg until knee is about parallel to the ground, then slowly lower. Then transfer the dumbbell to the inner quad muscle, still keeping your knee bent. Slowly elevate your leg with a very small and controlled movement.

DO: 3 sets of 15 reps of each movements on each leg

EQUIPMENT USED IN ABOVE WORKOUT: (You can also click here or on the FitShop tab above to see more fitness equipment.

Resistance Bands:

Resistance Tubes:

Kettlebell:

Sliders:

Christie “your personal trainer to help YOU Get Fit & Stay Fit” (and build you booty)

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Bring the Beach Home with Frozen Bananas

July 13, 2017

When you go to the beach, do you get excited to eat frozen bananas? 🍌

Is that the only time you treat yourself to this delicious dessert? 😏

Would you 💗 love to be able to bring the beach home ⛱ with a frozen banana, yet have it be healthy & delicious? 👍

As a kid, I loved getting frozen bananas, especially at Balboa Island in California. There is something about eating a frozen banana on the beach that always brings out the kid in everyone! So, you must imagine how excited I was to find a way to make these at home (compliments of Siggi’s) . . . and it is healthy, nutritious and I promise, a delicious snack and/or dessert! Not only will you love it, but your kids will too . . . they won’t even realize it’s healthy! 🙄 Because, it’s so nutritious, you don’t have to make this a “special treat only” item, it truly is healthy for you and can be eaten all the time! Is your mouth salivating just thinking about it, are you ready for the recipe? Then read below!

BRING THE BEACH HOME FROZEN BANANAS RECIPE

INGREDIENTS:

3 Bananas

1 c. Yogurt (Siggi’s is my all time favorite)

1/4 c. Coconut Milk (you can use almond milk or whole milk)

TOPPINGS:

Dark Chocolate Chips

Nuts (chopped) any kind will work

Coconut Shredded

Cocoa Nibs (these are my new favorite food “accessory”, try it on my energize smoothie too)

Chocolate syrup

DIRECTIONS:

Insert the bananas into a wooden skewer or popsicle stick and place in the freezer to harden, about 2 hours or overnight. In a bowl, combine the yogurt and milk. Dip each frozen banana into the yogurt mixture and sprinkle with your favorite toppings and drizzle with some chocolate. Place bananas back in freezer, I put my on wax paper, to harden the toppings on the bananas!

Enjoy this simple, nutritious & delicious summer treat!

FUN WAYS TO MAKE THESE TREATS EVEN MORE FABULOUS for kids, grandkids, hey don’t forget about YOU too:

Colored popsicle sticks for a fun side!

“CLICK to view or purchase at Amazon”

Wooden skewers for a more “mature” look!

“CLICK to view or purchase at Amazon”

Worried about the yogurt & toppings melting off & making a mess, then place the banana in these cute bowls!

“CLICK here to view or purchase at Amazon”

“CLICK to view or purchase at Amazon”

NOW YOU ARE READY TO BRING THE BEACH HOME ⛱ WITH THESE DELICIOUS FROZEN BANANAS 🍌 . . . YOU will be the star at your home or at the party with these special treats!

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