Cellulite: What is it? How do you get rid of it?

Highlights: EVERY woman has cellulite. Let me repeat that: EVERY WOMAN has cellulite. Cellulite is fat pushing through a connective tissue ‘net’ that lies just below the skin to create that dimpled effect. The ONLY way to reduce the appearance of cellulite, is to reduce body fat (which, unfortunately, you can’t target a certain area. It has to be done all over) Interested in more truth-telling? I send email to my subscribers once a week (not too much!) with other great information just like this. If you’re tired of the BS that women’s magazines promote, sign up here. Read More . . .

Want to Up Your Guacamole Game?

Dona Sonia & Chef Marco joined me in my kitchen to share their guacamole recipe with us! Some of the things we talked about in this video are: how to pick a good avocado, which avocados are best, and how to cut them without hurting yourself. how to cut onions without crying how to cut cilantro how to seed and cut a jalapeno without the spiciness of the pepper sticking to your fingers Here’s the recipe for the homemade tortilla chips. Get the recipe for guacamole here. Read More . . .

Why you’re not Losing Belly Fat

It seems to happen without our even noticing it. Seemingly all of a sudden one day, your pants seem a little bit more snug around the waist although not in the hips and thighs. Huh. I wonder why? So, you set out to lose that belly fat: go low carb, and wake up earlier so that you can dedicate more time at the end of your workout for ab exercises. Running! That’ll do it! Move more & eat less! But it doesn’t seem to be working. Nothing you do seems to be working! As we age, the calories in versus calories out approach doesn’t work like it used to. Gone are the days of just working a little harder at the gym to drop a few lbs.  Here are the top reasons why you might be having trouble getting that belly fat to budge. You’re getting older This is especially Read More . . .

Deadlifts

Major Muscles Worked Legs, Posterior Chain, Back, Grip Note: This is an advanced strength training movement. It’s an AMAZING exercise, which is why I’ve included it in your workouts, however if you have ANY concern that you’re doing it incorrectly, I encourage you to hire someone familiar with this exercise to help you with ensuring that you’re performing it safely, and using an appropriate weight In this video, I’m doing a wide-legged deadlift. There are many variations, and safety concerns. So, instead of trying to explain it myself, and doing a sub-par job, I’ll refer you to this article. If you’re going to do Deadlifts, please review that page. Modifications: Raise the height of the bar by pulling from safetys or 2 steps. Stiff Legged Deadlifts or Pull Throughs are good also as a substitution Review: Hinging Read More . . .

5 Ways I Make It Easier to Get Up for Early Morning Workouts

I didn’t start out being an early morning exerciser. I started out going to the gym after work, fighting for equipment in an over-crowded gym with tons of other folks. But once I made the switch to early morning workouts, I’ve never looked back. Although there’s no ‘best’ time to exercise – you should do it whenever it works for you – there are some distinct advantages of exercising first thing in the morning: It’s done & over with – you don’t have to think about it again. Nothing gets in the way of working out in the morning – no last minute meetings, drinks with friends,  or traffic. The gym isn’t typically crowded, so you don’t have to fight for the use of equipment or space.   I made the switch when I started volunteering for a women’s shelter, and committed myself to going through training after work. Once Read More . . .

Why crowdsourcing for health doesn’t work

I LOOOOOOOVE what I do. I love talking to folks about their health. The more I learn about it, I think the body is an amazing organism, and the way it works is brilliant. The body’s primary goal is to keep us alive. So, it will do everything that it needs to do to preserve our life. Sometimes it doesn’t seem to make a lot of sense, or is counteractive to what we want (like losing body fat. We want to look good, but the body sees that fat as storing energy for some famine-day when it might need it!), but most everything it does, it does to preserve our life. A few weekends ago, I was talking to a woman I had just met about her health. She was complaining that over the past few months, she’d gained almost 30 lbs! She was frustrated – and understandably! I don’t Read More . . .

Pull-Through

Major Muscles Worked Legs, Posterior Chain (all the muscles in the back of your body) Set Up: Stand with your feet closer than hip width apart. Feet should be parallel to each other. Loop a band with handles around a sturdy base. Grab each handle of the band, and standing up straight, walk forward a few paces. Chest is up, shoulders are back. The Movement: Keeping your back flat, and shoulders rolled back, hinge at your hips. Stop when you feel a stretch in your hamstrings or lower back. If the band is slack at the bottom of the movement, walk forward 1-2 steps. Pause Reverse the movement. Specific Cues: Push your hips back. Keep your back flat/neutral. Don’t let your knees track forward—press them back. Pull your chest forward. Review: Hinging Read More . . .

How to use a life change to become healthier

Every once in a while, something happens in your life that will help you make the changes that you want to make your life healthier. In her book, Better than Before, Gretchen Ruben outlines how we can rely on the power of habits, and how those habits can help us to either make our lives healthier or not. Habits can be complex, or they can be pretty simple. But regardless, they can be broken down in to three distinct parts: the Cue, Routine, and Reward. Here’s an example of a very simple habit that I have: Every week night, my husband and I watch television on the couch after dinner. About a half hour after we’re sitting there, I get a craving for something sweet. Although I used to eat dark chocolate, I’d sometimes eat more than I intended. So, I switched to something more portion controlled – a protein bar. Read More . . .

Front Raise

Major Muscles Worked: Shoulders Set Up: Stand with your feet closer than hip width apart. Feet should be parallel to each other. Hold one dumbbell in each hand by your sides. Chest is up, shoulders are back. The Movement: With your palms facing the front of your thighs, slightly bend your elbows. Relax your shoulders down away from your ears. Keeping the bend in your arms the same, lift your arms in front of you. Keep your torso stationary – try not to rock back. If you are, lighten your weight. Pause at the top of the motion. Lower the weights with control. Specific Cues: If your torso is moving a lot, you may need lighter weights. You may want to stagger your feet if you’re finding too much pressure in your back. Front Raise with Bands Variation Step in the middle of your band depending on the resistance of your band, Read More . . .

Tricep Kickbacks

Major Muscles Worked: Triceps Set Up: Stand with your feet hip width apart or closer. Either hold the ends of one dumbbell in each hand, or hold one dumbbell in each hand. Chest is up, shoulders are back. The Movement: Start by hinging at the hips. Lower your upper body to about a 45 degree angle. Keep your core engaged to support your lower back. Your back should stay flat. DO NOT ROUND YOUR BACK! Using gravity as resistance, start by shrugging your shoulders back towards each other. Relax your shoulders down away from your ears. Follow through with your elbows, lifting the weight into your rib cage. At the top of the motion, keeping your upper arms stationary, straighten your arms so that your hands extend towards your hips. Slowly, and with control. reverse the motion so that your forearms are perpendicular to the floor. Specific Cues: You may feel Read More . . .