February 5, 2010
Exercises To Improve Posture
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.
So today as you sit in the office, grab a coworker, don’t actually grab your coworker though, and go through some of these exercises!
Filed under Core Training, NBC Morning Segments, Uncategorized by admin
January 13, 2010
Build Strength To Tone Body: P90X for Moms!
I have addressed the topic of resistance training, and heavy resistance training at that, as my favorite form of fat loss. I still get emails and comments from woman who are scared to lift heavy because they are going to get all bulky like guys. I hope this video will convince a few more skeptics that it just isn’t the case. Once you shed the fat away from the body you are left with, small, lean, and toned muscles.
If you were impressed with what Sarah was able to do and want to begin to build your strength up, my Fit Moms For Life DVDs do just that! Workout with moms just like Sarah as they sweat and work hard towards their way to a very fit, and toned body! To encourage you to start, I am giving my first months CD and DVD away for FREE, just pay shipping. http://www.fitmomsforlife.com/thankyou.html Join the nearly 1000 moms who have taken the challenge!
Question: For those of you who have been following my advice and lifting heavy, please share with me how it has worked out? Do you feel differently? What are the benefits?
Filed under Lowerbody toning, NBC Morning Segments, Uncategorized by admin
December 26, 2009
7 Stomach Toning Exercises You Can Do Right Now
The past couple weeks I have been focusing on giving you as much information about attaining a flat stomach as possible. My new Got Core program has been selling unbelievable, I am feel very blessed for the business, but more importantly knowing that there are 500 of you who have a tool in your possession that can really improve the quality of your life. I know that sounds dramatic, but if you have ever struggled with serious back pain, or poor posture, I think you know what I am talking about. I am not saying these core workouts will solve all your problems and guarantee you never experience back pain again, but the chances are much lower!
It was great to be back on NBC and it was awesome to have Sarah Carlson herself demonstrate the exercises. Sarah is an amazing person and has achieved a killer body while facing a lot of adversity the past two years. If you have been following our segments throughout the past 18 months, you will notice that she has lost over 25 lbs and about 6 inches off her belly. Sarah works extremely hard at MamaTone, and with the Got Core DVDs and all the results she has gotten have been well deserved!
Here are some great core exercises you can do at home!
Here are the exercises (what each is working): More on 7 Stomach Toning Exercises You Can Do Right Now
Filed under Abdominal Training, Core Training, NBC Morning Segments, Uncategorized by admin
I have been doing a 5 part series with Kim Sveum of ABC news. She wanted to do a series on healthy moms and decided that she needed to practice what she preached. So she enlisted my help at creating an eating and exercise plan that would help her lose fat, lose inches, and increase her energy levels.
Click here to see part 1 Getting Started
Click here to see part 2 Motivation
Click here to see part 3 Nutrition
Click here to see part 4 Thanksgiving
Click here to see part 5 Exercise
Before I agreed to this, I wanted to make sure she was committed, because the last thing I wanted was for me to take before and after measurements on TV to 10,000’s of people and not have someone who was committed. After meeting with Kim, I could tell she was going to give it 100% and make me look good! :) And boy did she ever!
Here were her actual stats:
10-20-09 11-23-09
Weight 127 120
Tri 13 10
Supra 7.5 4
Thigh 33 19
BF% 22.1% 14.9%
Lean 98.8 lbs 102 lbs
Fat 28 lbs 18 lb
Circumference (in)
Arm 10 9.5
Chest 36.75 35.5
Waist 28.75 26.75
Ab 31.50 28.25
Hips 38 36.25
Thigh 20.5 18.5
I want to make a couple points about these #s.
1. You can’t spot reduce: notice she lost pretty consistently in ALL parts of her body, not just in one area.
2. She gained 3 lbs of lean weight (muscle) through this process.
3. Although she lost 7lbs, she actually lost 10 lbs of fat.
4. She lost 3.25 inches in her abdomen.
5. She lost an astounding 7 % bodyfat total.
For exercise Kim didn’t do any traditional cardio instead focused on heavy weight training and interval cardio training. She worked out about 4 times/week for 45 minutes each time. She did a combination of my Fit Fun Bootcamps, MamaTone Fitness, and Fit Moms For Life DVDs.
She followed a higher protein and fat diet and lower carb and no sugar eating plan and no carbs after 3 pm. She drank 1 gallon of water each day and eliminated all processed foods and fake sugars. She ate about 1400 calories per day.
If you want to read Kim’s blog and journey and more about how she did what she did in much more detail, I highly recommend you to click here and check out her stories!
Filed under Behavior Change, Cardio Workouts, Fit Moms For Life DVD, Lowerbody toning, Mindset, NBC Morning Segments, Uncategorized, bootcamps by admin
November 30, 2009
Weight Loss Workouts For Moms
The reason I do what I do, is to give moms back their self confidence (if they lost it), reshape their bodies, and increase their energy, to help them make it through the daily grind of life and kids. The amount of responsibility that moms have on a daily basis can seem overwhelming, and combine that with a poor diet, lack of exercise, and lack of sleep, you can see why so many moms are stressed/worn out, and feel like they are in a gerbil wheel, spinning their legs, but not getting anywhere.
Kim Sveum of ABC news did a great story on Anne Anderson, those of you who are to Fit Moms For Life DVD #6 will recognize her from the workout. Anne is almost ready to turn 40 and has done a great job eating right, and has been part of MamaTone (Bootcamp for stay at home moms) for well over a year and has really toned up nicely!
Notice the weights Anne and Kim are using are 25 lb dumbbells for many of the exercises! Don’t be afraid to use heavy weights, it will burn more calories.
Here are the take aways from the video:
1. If you don’t put yourself first, it will be very tough to keep up with everything.
2. Know how long you can dedicate to exercise.
3. Focus on high intensity exercise.
4. Do strength training.
5. Feel free to break up a 30 minute workout into 3-4 10 minutes sections.
6. Do some bodyweight exercises at home such as burpees, tricep dips, and squat pulses.
Filed under Abdominal Training, Cardio Workouts, Fit Moms For Life DVD, Lowerbody toning, MamaTone, Mindset, NBC Morning Segments, bootcamps by admin
November 25, 2009
Thanksgiving Day Healthy Tips
Tomorrow is Thanksgiving and I can’t wait! I am heading back to MN to spend time with my family, it was last Christmas since I was back, so I am excited!
Yesterday I was on ABC giving some very practical ways that you can enjoy Thanksgiving to the fullest and still be healthy (well at least a LITTLE healthy 
) Also pay attention to the workout tips I give because these can save your body from retaining any more fat as you eat more calories than you normally would.
Do you have a healthy Thanksgiving tip that you would like to share? I would love to hear it in the comments section below!
Filed under Behavior Change, Healthy Snacks, NBC Morning Segments, Nutrition by admin
November 23, 2009
Inside Look At My Madison Grocery Store Shopping Tour!
One of the more popular services I provide is a 60 minute grocery store shopping tour in which I take people into the world of lies, deceptions, and temptations, known as the grocery store! The store is the place where billions of advertising dollars, 10,000’s of products, hundreds of chemicals, and strategically designed layout, all come together into one big place!
If eating were considered a war, the grocery store is the forefront battle ground. It is where the battle of the bulge and health and sickness is waged. I think that is why I am so passionate about teaching people how to shop, not only smart, but healthy. After someone leaves the tour, they have been empowered to make the wise choices, set a good example to their kids, and have the tools necessary to stock the fridge and pantry with wholesome foods.
Recently Kim Sveum, of ABC news asked me to join her in the store as I hit on some of the main topics at the grocery store!
Kim Sveum has been blogging about her experiences the past 5 weeks going through my program. The final results are in (you will have to wait a bit longer to see it on TV), but all I can say is WOW! You won’t believe how much she lost in just 5 weeks! Click here to read all her blog posts.
If you are in the Madison area and would like to join me on my next grocery tour, please click this link to sign up! The next two dates are Thurs Dec 3rd at 6:15 pm and Monday Dec 7th at 7:00 pm. Space is limited to 10 people, so sign up immediately to secure your spot. Only $20 and you will be given valuable handouts that you can take with you to the grocery store!
Filed under Healthy Snacks, Kids nutrition, NBC Morning Segments, Uncategorized by admin
November 20, 2009
Workouts At The Office and Desk
One of the most common questions I get asked is “What are some good exercises to do at work?” It makes sense that since you spend close to 9 or more hours at work, you should find some ways to stay active. I have a couple clients who have successfully started to do one minute of intense exercise every hour. They set a timer and when it goes off they do a minute of some type of bodyweight exercise.
Then at the end Angie shows a great example of a 1 arm pushup, I challenge you to give it a try as well and let me know if you can do it!
So check out this video for some great exercises you can do at work or at home.
Click here if you want more info on order the bands seen in this video
Filed under Cardio Workouts, Core Training, NBC Morning Segments, Uncategorized by admin
November 16, 2009
Fast Fat Burning Home Workout Using Bands
I am always trying to be on the cutting edge when it comes to new types of workouts and new equipment. I recently purchased enough bands for all my Fit Fun Bootcamps and MamaTone, and I must say they are loving them! The best part about the bands is the ability for them to go anywhere with you. Bands also force the body to accelerate and decelerate at a higher level which will help the body adapt and will greatly decrease the risk of injuring yourself when starting or stopping a movement.
If you are interested in buying some for yourself, my friend Dave Schmitz is the expert in band training (he came and taught my bootcamp staff) and has invented his own brand of band. Click here for more info and to buy your own bands.
Don't worry we are indoors now!
If you are in the Madison area and are interested in seeing what a band workout is like, come for a FREE week of Fit Fun Bootcamp and see what all the hype is about!
Filed under Cardio Workouts, Core Training, In-home workouts, Lowerbody toning, MamaTone, NBC Morning Segments, Uncategorized, bootcamps by admin
November 4, 2009
What Is Your Motivation? (Emotional Video)
Today’s post will hit some emotional nerves with many of you. On this blog I know I focus a lot on weight loss and looking great in a bikini (because this is what many of you ask and care about). But I also try to balance that perspective out with the deeper more personal reasons why I believe it is so important to take care of yourself.
This video does a great job at showing you why I have such passion and satisfaction in what I do. This is the reason why I get up at 4:45 AM everyday to continue to fulfill my calling. Sure it is great to get a picture and letter from a mom I have worked with, on vacation wearing her bikini for the first time in 10 years, but to only focus on the surface level is only a small part of a much larger and more important picture!
I selected Trish and Maleah for this story, they are no different than any other client I meet, everyone has a story and a journey, you are about to hear theirs. I want to thank both of them for putting themselves out there in front of the camera, sharing their stories, especially right after having done a very tough workout! Your story will be shared with thousands and your message will help the lives of so many!
Enjoy!
This is part 2 of a 5 part series that Kim Sveum is doing on healthy moms… Click here for part 1. More on What Is Your Motivation? (Emotional Video)
Filed under Behavior Change, Mindset, NBC Morning Segments, Uncategorized by admin
