I LOVE, LOVE, my cardio, but if you want to blast fat, get in shape, and rock everything that comes your way—both in and out of the gym—strength training is where it's at. Heavy lifting is in! A Barbell or a heavy dumbbell combined with Running, Rowing, Biking or the Ski Erg…you cannot ask for a better combo to burn fat and calories.

"Lifting weights can increase your lean body mass, which increases the number of overall calories you burn during the day," says Jacque Crockford, CSCS and spokesperson for the American Council on Exercise. Burning extra calories post-workout plus building muscle? This combo is guaranteed to burn the most fat. If you’re putting effort into going to the gym, you should at least be getting something out of it. But if you’re not seeing the definition in your arms or your booty is not getting shapely than you’re probably thinking, what the heck am I doing wrong?

Well, you may need to start lifting heavier, fewer repetitions. 

If you have been using 12# dumbells for 3-6 months in a weight class at your local gym it is time to move up to 15# or 20# dumbbells. Don’t be afraid. Keep the 12#’s with you for security reasons(: If you don’t challenge your body it won’t change. Additional stress on your muscles is essential for repairing and rebuilding, which is what makes them stronger. If repetition one and 10 feel similar, increase the load (aka increase the weight you’re lifting). Lifting heavier loads also allows you to do more work in the same amount of time, Shorter, more effective workout sessions. NO ONE has 2-3 hours in a day to workout. Be as efficient as possible in the time that you have. Don’t waste a second!

Here are 2 different weight room workouts you can do on your own. Please watch ALL the videos to ensure you have the best technique. Make sure you warm up properly and stretch out/mobilize each body part so you’re body is ready to work!

Workout #1

For example:

MONDAY:

30-60 minutes of cardio then…
pick 2 exercises from “Lower Body” and 2 exercises from “Upper Body.” This should take you 30 minutes for the weight portion.

WEDNESDAY:

30-60 minutes of cardio then…

2 different exercises from “Upper Body” and 2 different exercises for “Lower Body.”

**it doesn’t matter which order you do it in. Either cardio first then weights or vice versa. If you plan on lifting a max effort then do the weights first so you have the most energy and strength.

UPPER BODY:

Each exercise is 3 sets of 10-12 reps. By the 9th rep it should feel challenging.

#1) BEGINNER PULL-UPS/DIPS ON THE GRAVITRON

https://youtu.be/YLU74ayuejU

BANDED PULL-UP

https://youtu.be/7yqudG7vnow

ADVANCED STRICT PULL-UP

https://youtu.be/aAggnpPyR6E

ADVANCED KIPPING PULL-UP

https://youtu.be/r45xLlH7r_M

***For safety reasons…DO NOT perform Kipping pull-ups unless you have a minimum of 5-8 Strict Pull-ups.

#2 BAR DIPS

https://youtu.be/eERwCQHZqfA

Scaled Bar dips with a band

https://youtu.be/LUyOtAUCmjI

*next scaled down is on a bench or box

#3 BARBELL BENT OVER ROW

https://youtu.be/oUjrL5X_jz4

SCALED: DUMBBELL BENT OVER ROW

https://youtu.be/6TSP1TRMUzs

4) BENCH PRESS: https://youtu.be/XSza8hVTlmM

ANDREA PERFORMING A STRICT PRESS (above)

LOWER BODY:

SUPER GLUTES and LEAN LEGS!

BASIC AIR SQUAT. Your squat should look like this before performing a squat with weight on your back. If it doesn’t keep working on your air squat until it is perfect.

1) Back Squat: 4 sets of 5 reps at your heaviest. Wear a weightlifting belt.

Demo

2) Walking Lunges 3-4 sets of 16 reps (8/side) at your heaviest with perfect form.

Demo

3) Dumbbell Step-Ups: 3 Sets of 16 reps (8/side) at your heaviest weight.

Comptrain Demo

4) Romanian Deadlift 3 sets of 8-10 reps at your heaviest weight. **you can also use dumbbells.

Weekends are tough when it comes to eating clean, there is no doubt about it! You work way too hard at losing weight and staying in control to let the weekend blow your diet. Stay on track — and still have fun — with these smart-eating tips for avoiding cravings and overeating in social situations.

1) Have a game plan.

You have worked hard all week eating clean and exercising. Once you loosen the reins, it's easy to lose control. You will erase all the work you did during the week in two days if you over eat.

2) Friday afternoon drinks:

Don’t do it! You're in the mood to unwind, but the more you drink, the more you snack. Alcohol makes you hungry because it lowers your blood sugar. Drinking alcohol lifts your inhibitions, so you'll eat just about anything. Go to the gym instead.

3)Dinner out with Friends or your Spouse: Make sure the people you surround yourself with support what you are doing. Be honest with them and tell them up front that you are trying to eat cleaner and lead a healthier lifestyle. Tell them that you need their support. If they don’t support you or they sabotage you than you should not be around them right now. Sad but true.

4) Going to a dinner Party:

Being a guest at someone’s house can be really difficult when you are trying to eat clean. You have no choice over the menu UNLESS you offer to bring a healthy dish. Don’t arrive ravenous, this will set you up for failure and you will most likely over eat. If there is nothing but lasagna, bread, cakes, cookies etc. than this is when you will use “The Plate Method” or use the chart below as a guide for measuring your food. Portion control is everything. Fill up on salad (hopefully they will offer a salad) and then portions are key to your success! Avoid the cake, cookies or any dessert.

5) Staying up too late:

You ate your Dinner at 6:30 pm, now it is 11:00 pm and you are still awake. Suddenly you are starving. Make sure you choose a protein source if you must have a snack. Protein is a better choice because it doesn’t have the insulin response like Carbohydrates do. Too much insulin in your body can cause your body to store fat. A healthy protein source would be 3 ounces of chicken or Turkey, 1/2 of a cup of low-fat plain greek yogurt, hard boiled egg and chocolate protein ice cream. You can also just go to sleep and not eat.

6) Avoid Sunday brunch. The calories add up fast! Sitting around a table while drinking coffee and chatting is great for building relationships but you must stay in control…order eggs and fruit.

7) Sunday is Meal Prep Day: On Saturday, look on the internet for healthy, clean recipes, make a list of ingredients, go shopping so Sunday becomes your meal prep day. Instead of going out to brunch, workout, clean your house and start prepping your food for the week. Buy some small containers so you can store the food you make in individual containers so it is easily accessible after a long day at work. No excuses. Just do it.

8) It is a Mental Game:

Have you ever told yourself any of these?  

• “I worked hard all week, I don’t need to work out”

• “It’s the weekend, calories don’t count”

• “After all my dedication this week, I deserve a break”

• “Sundays are for brunch and mimosas”

• This is the type of thinking that leads to weekend indulgence.  In the end, it’s all about your mindset.  Of course we all know to eat healthy and exercise, but we let ourselves start thinking like this, and we slip up!

  How to fix it: don’t use food/exercise as punishment and reward.

  Try to get out of the mindset of “rewarding” a hard working week with food.

  Or “punishing” a bad weekend with extra weekday workouts.

  Instead, after a week of strong dedication, reward yourself with a manicure, a massage, guilt free Netflix watching.

  When you exercise, think about how your lungs are getting stronger, you’re getting faster, and your muscles are becoming more efficient. Exercise for health, not punishment.

• 9) Getting things done in the Morning:

• “You Win the Morning, You Win the Day,” “Morning routines are incredibly powerful.” 2 quotes by Ben Bergeron. If you develop a morning routine and get things done in the morning than the day won’t get away from you. If it does then you can feel good about what you have already accomplished. Some examples are read, workout, make a healthy breakfast, meditate, have a positive conversation with your spouse or loved one. Set yourself up for Success for the day.

10) Create New Healthy Habits:

If the hours of 4-6 pm are difficult for you and you are at home tempted by snacking than go for a walk, change your routine, walk your dogs, exercise, take a yoga class, get a manicure. Recognize the times of day that you feel weak and change your routine. Its up to you, no one can do it for you! Always remember a healthy mindset is the most important thing. If you do give in to temptations….don’t beat yourself up and get back on track the next day!

3-2-1 GO!

THE PLATE METHOD

What Is Collagen? 7 Ways Collagen Can Boost Your Health....

What is all the hype about Collagen?? I added it to my diet about 8 months ago. I make homemade iced coffee and I add 1 scoop of the Ancient Nutrition Organic Bone Broth Collagen to it as well as a little Trader Joe's Coconut Creamer and 1 stevia. Blended with ice....dee-lish!

Collagen is the most abundant protein in our bodies, especially type 1 collagen. It’s found in muscles, bones, skin, blood vessels, digestive system and tendons. It’s what helps give our skin strength and elasticity, along with replacing dead skin cells. When it comes to our joints and tendons, in simplest terms, it’s the “glue” that helps hold the body together. Read this fantastic article about the benefits of adding collagen to your daily diet....https://draxe.com/what-is-collagen/

Now you can enjoy a chocolate chip cookie with collagen in it!

INGREDIENTS:

1 cup of Creamy, No Salt, Raw, Cashew Butter

1 Cup of Maple Sugar or Coconut Sugar

1 Organic Egg

1 scoop of Vanilla Protein Powder

OR 1 scoop of Ancient Nutrition Organic Bone Broth Collagen Vanilla Protein Powder 

1 tablespoon of Tapioca Flour

1 Tablespoon of Coconut Flour

1 teaspoon of baking soda

1 teaspoon of vanilla extract

pinch of salt

1/3 cup of Enjoy Life Chocolate Chips

***You only need 1 scoop of Vanilla Protein Powder OR 1 scoop of The Ancient Nutrition Organic Bone Broth Vanilla Protein Powder. Not both. One or the other(:

STEPS:

1. Pre-heat your oven to 325 degrees. Line your pan with parchment paper.
2. In a large bowl with a spoon mix together cashew butter and maple sugar or coconut sugar.
3. Then add egg and mix again until well combined.
4.  Add the vanilla protein powder, tapioca and coconut flour, baking soda, vanilla, salt to your large mixing bowl.
5. Then add the chocolate chips. Mix everything together until well combined.
6. Scoop out 2.5 tablespoons of cookie dough. Form into a round ball. 
7. Line your baking sheet with parchment paper and place cookie dough on parchment paper.
8. Place baking sheet into the oven and bake for 10-12 minutes.
9. Remove from oven and let cool for 5-10 minutes before removing from baking sheet to place on cooling rack.

Serves 14. 
MACROS FOR 1 COOKIE:
Carbs 17 grams/FAT 6 grams/Protein 4 grams=133 calories