how to lose fat

Exercises You Can Do With a Partner

By | Uncategorized

“It is much more fun to workout with a partner or in a group!”  This is a motto that I live by and quickly realized as a personal trainer.  For over 1 year I did one on one training nearly exclusively, but I soon had a big ah ha moment that would change my life!  Most people don’t want to have a trainer watch them count reps!  Instead they wanted to be in an environment with others who were working out and suffering (I mean feeling the burn) right along side them going through a carefully designed program that is going to deliver maximum results while limiting the chances of injury!  I found that I could just as effectively train 4 people as one person.  Actually the results were even better in many cases, and then I took that a step further and now can train about 30 at one time and give each one personalized attention and create an environment of positive supportive energy.

So I ask you a question… Do you have very much positive supportive energy around you?  Or do you feel like you are trying to be the healthy influence in an unhealthy environment?  Having a support group, even if it is one person, can radically change the results that you will get!

In this video Sarah and Angie (who are sisters and workout at MamaTone together) show some great exercises that you can do with a partner.  Many of these exercises you could modify to do by yourself, but remember my motto, “It is much more fun to workout with a partner or in a group!”

Read More

How Kim Lost 7% Body Fat and 3.25 Inches in Her Waist in Just 33 Days!

By | Behavior Change, bootcamps, Cardio Workouts, Fit Moms For Life DVD, Lowerbody toning, Mindset, NBC Morning Segments, Uncategorized

kim-sveumI 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!

Tracy Looks and Feels Better Today Than In College 22 Years Ago!

By | Behavior Change, bootcamps, Transformations, Uncategorized

As I have become a more experienced trainer through the years, I have gotten to work with more and more people and, as a result, some of my preconceived notions of the body, aging, and fitness levels have changed.  No longer do I believe that when a person turns 40, their fitness levels drop off, no longer do I believe that someone in their 50’s and 60’s can’t feel better than when they were in their 40’s.

It all comes down to consistent proper training and consistent nutrition.

Today, I am excited to share with you a story of one of my clients who looks MUCH better now than she did in college over 20 years ago!  She has found the secret of Fit Fun Bootcamps and high intensity weight training and cardio.  I want to thank her for her story and her willingness to share her message to the world. This is also a great reminder to everyone reading that just because you are getting older doesn’t mean you can’t reach peak performance.

[youtube _LV5RhkEmmc]

Here is her story in her own words:

Tracy in college

Tracy in college

“I have been a member of Supreme Health and Fitness for at least 13 years and have been active most of my life. I was the typical athlete in high school and even played soccer at a division 3 school in college. I always thought that I was fit and I was always on the smaller size until I went to college and discovered late night pizza and beer. I gained about 15 lbs in college and had a hard time losing that weight while in college despite playing sports and leisurely working out at the school gym a couple days a weeks.

After college I joined an athletic club/gym and started taking classes and experimenting a little with weights. I noticed that I was able to turn some of the fat to muscle and started to lose some inches. I kept this regimen up for many years working out 4-5 times/week and felt good. About 7 years ago I met some people at Supreme Health and Fitness that introduced me to the idea of doing sprint triathlons. I completed my first triathlon in the summer of 2004 . It was a great accomplishment for me and I intended to do more of them, but became very hooked on cycling and that became my passion.  My husband and I have been very fortunate to do a lot of cycling together and even incorporate it into vacations that are centered around cycling.

My fitness routine has always been about using a variety of exercises to keep my weight down and has been very centered around cardio.  About 3 years ago I started taking the Body Pump weight classes offered at Supreme and was very excited about adding weights to my routine.  I did this routine for about 2 years, 3 times/week with the addition of cycling/spinning and a little bit of running.  I thought this was working. Then, last spring when I saw some fliers at Supreme advertising Dustin’s Fit Fun Boot Camp.

I had seen Dustin around our gym and was always intrigued by the exercises he was having his clients complete, so I decided to sign-up for his outdoor boot camp class at Elver park. I was very excited to try something new, but I had no idea that this class was going to be so life altering.  At the start of 6 weeks we took measurements and Read More