I think the number one request I get from my clients is to flatten their stomach. While most of the flattening will take place by losing the fat around the midsection, it is very important to keep a strong core for an overall healthy body. I think of a strong core as an insurance policy for you back.
My Got Core DVDs, have been one of the most popular sets of DVDs I have sold. I am still selling the first one and then you get the second one for free. They make great gifts and have been responsible for alleviating or eliminating hundreds of my client’s lower back pain. Click here to get one sent to your door step.
If you have an Apple product I have an awesome Flat Stomach Workout App for $1.99. Click here to download.
Here is a great video showing some of my favorite core exercises.
Question of the day: What are some of your favorite core exercises?
The possibilities of different exercises are endless if you have a knowledge of the body and how it moves in addition to a little creativity. In this CBS episode I show some exercises you can do on a picnic table. My guest today is Emily a Fit Fun Bootcamp veteran of over two years. Like we mention in the video, she is 48 years old, but doesn’t look a day over 35. Her positive energy and enthusiasm is contagious and we are very blessed to have her in our bootcamps.
Question of the day: What are some fun workouts you do outside?
Summer is in full swing and finding places to workout while you are with your kids becomes important. Playgrounds can provide an great array of equipment that you just can’t find in your house. Marsue, my trainer for the Oregon and McFarland Fit Fun Bootcamps, puts together insane playground workouts using bands, ropes, and TRXs (I might try to film a video sometime of her doing this). But sometimes you don’t have any equipment at all, so I have put together 3 exercises that you can do at the playground. Sure you might get some looks and some negative comments, but usually you don’t want to look or feel like the person that is doing the ridiculing or staring. 
My little brother was in town and he made his TV debut. I think he did very good! He is a great example of not letting genetics be an excuse to getting in shape. All through high school he was about 6’4 and only weighed 160 lbs and got made fun of for it. The past few years he has changed his diet and works out extremely hard and has put on about 50 lbs of muscle and now weighs 15 lbs more than me and is quite a bit stronger than me.
A couple more of my favorite playground exercises are:
-Knee tucks on the swing: Be in a pushup position, hands on the ground and feet up in the swing. Pull the knees into the chest.
-Swing rollouts: Put your forearms in the swing and kneel on the ground, slowly lean forward straightening out your arms. This works the deep core.
-Dips on parallel bars: This is more advanced but you put your hands on two parallel bars and lower your body down until your shoulders are at your elbow height, and then press back up.
Do You Have Any Ideas, Suggestions, Or Comments About the Playground Workouts?
I love to use the ball in my workouts. Using the ball increases the instability and allows for greater range of motion and support for your back. If you aren’t one of the near 1000 people to already be working out to my Got Core DVDs, I highly recommend the $30 investment. There are 8 15 minute workouts with over 50 exercises using the ball.
In this video I am in Vegas with my friend Davey who is a trainer and creator of Model Body Workout. I am going to go visit him again in Huntington Beach in a couple weeks. Enjoy the video and I apologize for the inappropriate but funny comment from my camera guy
Click the links below for past episodes.
I am a little slow to share this story with you, but here is a great transformation from a woman, who didn’t let her physical limitations stop her from changing her life. I have never met Patrice, but hopefully will one day! Patrice, I would love to have you comment at the bottom of the post to let everyone know where you are at today.
To have results this quick takes almost 100% discipline and perfection. These results aren’t typical, but are possible for many who trade in their old unhealthy habits for new healthy ones.
Patrice’s eating is very good. High protein, small frequent meals, all natural, grass fed/wild, and not much cheating at all.
I hope you can take a few new ideas for food items, and if you aren’t currently part of a consistent workout program, think about trying my Fit Moms For Life DVDs. You can try the first month out for just $7.95!
Patrice’s Journey
Patrice Before
On November 30th, I started my journey to become healthier. Putting myself first was the hardest thing to do, but making the commitment to being healthier is the best decision I have ever made. I try to exercise 5 days a week. I alternate between the Fit Mom’s for Life DVD and the Got Core DVD. I keep a journal and write in it everyday. I keep track of measurements, what I eat and drink, exercise, and how I feel. The journal helps to keep me honest to myself!
In 2005 I developed spinal stenosis and lost the feeling in my legs and feet. The stenosis affected by balance and I could barely walk. 4 years of acupuncture later, I have regained some feeling in my feet and legs and am slowly getting my balance back. I felt ready to attempt exercise again. I saw Dustin on the morning news station and checked out his website. I immediately wanted to order the DVD but emailed Dustin to get his input due to restrictions I have from back surgery (rods and spinal fusion). I ordered the DVD, and was very pleased w/how the DVD’s were set up. I have to modify some of the cardio but am able to do the workout. So if you have some health issues – YOU ARE NOT ALONE.
I LOVE to cook and cook most everything from scratch. It does take time but I really enjoy it. I feel we eat pretty healthy but I did cut back on the amount that I eat, I am trying to eat more fruit and look at what I eat from a nutrition standpoint that I learned from the phone coaching series w/Tracie. I drink a lot of water and green tea from Cha Cha Tea. I like coffee in the morning but instead of drinking traditional coffee, I drink Teeccino coffee which is decaf and made of herbs, roots, etc. Please note: I cook all of my veggies and omelets in coconut oil. We garden and process our own herbs and freeze our veggies. We make and can our own tomatoes, tomato sauce, marinara sauce, etc. I make bread every week and add things like nuts and flax, etc. My husband and I hunt and fish so most of what we eat is wild game and fish.
Stats
The first numbers are from Jan 20, 2010 and the second are from Feb 27, 2010!
Weight 195 (Nov 30th) 180
Chest 38 34-3/4
Waist 37-1/2 35-1/4
Abs 39 35-1/4
Hips 47 44
Arm 13 12-3/4
Thigh 22 22
My pictures: I have included a “before” pic and a “right now” pic. The “after” pic would be when I reach goal #1 (loosing another 20 pounds).
I can barely contain myself…….I have been doing my measurements as you suggested and I was blown away w/my results when I compared them to the last time. I have never gotten these results before! I am really enjoying the DVD’s.
- Patrice 5 Weeks Later
Day 1
Breakfast – Quail egg omelet w/veggies and milk
Teeccino Coffee w/one packet of Stevia
Glass of water
Snack – Kashi granola bar and banana
Glass of Water
Lunch – is almost always leftovers from what I cooked for dinner the night before, in this case it was Veni Mexican which is Veni meat casserole w/salsa and re-fried beans and a glass of water
Glass of green tea
Snack – apple and one piece of cheese
Water
Before Fit Mom’s workout – plain yogurt w/blueberries and kashi flax, honey, almond clusters
Dinner – blue gills and homemade sweet potato fries, homemade bread and milk
Glass of green tea
Day 2
Breakfast – home made bread w/natural peanut butter and fruit and milk
Teeccino Coffee w/one packet of Stevia
Glass of water
Snack – banana and small bowl of cottage cheese
Glass of Water
Lunch – salad (mixed greens, cucumbers, cottage cheese) and Veggie Sandwich on whole wheat bread
Glass of water
Glass of green tea
Snack – Homemade Hummus on crackers
Glass of water
Before Abs workout – plain yogurt w/blueberries and kashi flax, honey, almond clusters
Dinner – Veni Stew (tomato based) over brown rice and mixed veggies and salad and milk
Green tea
Day 3
Breakfast – 10-Grain hot cereal w/fruit and homemade whole wheat toast and milk
Teeccino Coffee w/one packet of Stevia
Glass of green tea
Snack – Kashi granola bar and banana
Glass of Water
Lunch – leftover Veni Stew and veggies.
Glass of water
Glass of Green Tea
Before Fit Mom’s workout – plain yogurt w/blueberries and kashi flax, honey, almond clusters
Dinner – Wheat Spaghetti w/veni hamburger and homemade tomato sauce and salad and milk
Green tea
Day 4
Breakfast – Quail egg omelet w/veggies and milk
Teeccino Coffee w/one packet of Stevia
Glass of water
Piece of fruit and kashi granola bar
Lunch – leftover spaghetti and salad
Glass of water
Snack – fruit and piece of cheese
Chicken w/mixed veggies, salad and milk
Glass of green tea
Day 5
Breakfast – 10-Grain hot cereal w/fruit and homemade whole wheat toast and milk
Teeccino Coffee w/one packet of Stevia
Glass of water
Snack – piece of cheese and fruit
Water
Lunch – left over chicken and veggies
Glass of green tea
Before Fit Mom’s workout – plain yogurt w/blueberries and kashi flax, honey, almond clusters
Dinner – turkey w/hominy, salad and milk
Green tea
Day 6
Breakfast – my husbands makes what I call goulash – eggs w/left over meat and veggies and home made toast and coffee
Water
Banana and small bowl of cottage cheese
Lunch – homemade celery soup and homemade bread w/water
Before Abs workout – plain yogurt w/blueberries and kashi flax, honey, almond clusters
Dinner – Homemade falafel on homemade pita bread w/tahini sauce, veggies and Baba Ghanoush
Green tea
Day 7
Breakfast – Quail egg omelet w/whole wheat toast and coffee
Water
Snack – hummus on crackers
Water
Lunch – left over falafel
Water
Fruit for a snack
Dinner – quail, sweet potatoes and salad and milk
Green tea
When I took my measurements I could barely contain myself when I saw how much progress I had made in such a short time. The hard work IS PAYING off, but I still have quite a ways to go.
Do you have any questions for Patrice?
Davey from Orange County and I are back for another fun little workout routine. Davey calls this the Bro workout—you will see why.
Click the links below for past episodes.
Total Body Fat Burning Exercises
Check out today’s!
Home Page of the app
The data base of exercises you can choose from
I know not everyone has an IPhone or an IPod Touch, but I am guessing you know someone who does. After 5 months of developing I have an awesome app that I am ready to share with the world! Please join with me to help spread the word about the app. Help me achieve my goal of making it to the top page of the Apple Store for apps in the health and fitness category.
This app is only $1.99 so it won’t break anyone’s banks Click here to purchase Flat Stomach IPhone App.
Here is what it does. You select the amount of time you would like to do a core workout. Next you select the level of difficulty from 1, 1.5, 2, 2.5, or 3. Then you
This is where you select the amount of workout time and difficulty
The workout that was created by using the parameters of the user
push create workout and I will “magically” create a workout based on those parameters. The workout will include a specific ratio of lower back, obliques, deep core, and outer core exercises to ensure a properly balanced core workout.
This app is video based so you will be able to workout right along side as you tighten your core, flatten your stomach, and reduce the risk of lower back pain. The video plays smoothly from clip to clip with the exact workout that you asked for based on difficulty and amount of time. If you don’t like any of the exercises you can choose to delete them and add other exercises that are part of the data base.
actual video clip
There is also a section for you to take before and after pictures. We also have provided an area for you to take circumference measurements and the phone will graph out the progress you have made! If you have any questions about the app please write them in the box below.
Thanks in advance for posting this on twitter, facebook, and to your email list! Also encourage everyone to rate it and comment on it.
Here is the actual link you can put in your facebook profile.
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewSoftware?mt=8&ign-lr=Lockup_r2c1&id=365348141
Again here is the link to purchase the Flat Stomach IPhone App.
Thanks!
Dustin
This is a part 2 in Davey and my body specific toning exercises. Part 1 we focused on total body fat burning exercises. Today we will share with you a couple awesome exercises to look great in a bikini, or strapless dress. Having a toned upper body can help improve posture and confidence in any situation.
Do you have any questions for Davey and I regarding this topic? Please comment below!
I am very excited to share with you my first national TV feature. I flew out to NYC and filmed this piece for Parents TV. I don’t have Comcast Cable, but for those of you who do (which is 15 million houses nation wide), you can find my segment running for the next couple weeks under the parents segment on demand.
This segment is also fun for me to look back at the past couple years and see how I have grown as a person, and on camera. I believe that this is the first of many opportunities I will have to share my love and passion for fitness with a very large audience!
Thanks to Parents TV for making me feel welcome and treating me so well during the video shoot!
I am sure by now you are aware of the Fit Moms For Life program, but if you are looking for a home workout program that doesn’t have the cheesyness you see in many workout dvds, then be sure to click here to learn more. We give the first DVD and CD away for free in order to let you sample the monthly program.
One of the most asked questions I get is workout ideas for those of you who spend most of your day hunched over your desk. The rounded shoulders, which have become an epidemic the past 30 years since more and more people are sitting at desks and computers. It is extremely important to take preventative measures to make sure you don’t permanently have poor posture, which down the road can lead to some serious issues.
I have an amazing person named Alicia helping me with the demonstrations. Alicia is one of our all star Fit Fun Bootcampers and is definitely the life of the party. She enjoys setting singles up together as potential matches and really does a great job of supporting the bootcampers. She is also an AMAZING sprinter when you get her outside running. Watch out!
Be sure to pay attention to how flat she keeps her back on the exercises that require her to be bent over. This is one of the hardest positions for myself and my trainers to get across to some people. For those who have had poor posture for many years and have muscle imbalances, it is very tough to keep the back flat instead of rounded.
