Punching It and Pounding It Hard!

WARNING!! THE ITEMS AT THE BOTTOM ARE NOT FOR ALL VIEWERS!!

I love going up to Iowa and hanging out with family. We talk about everything, and we party like rockstars!




Conversations start out as...

"how you doing?"

"what are you doing now?"

"how's KC?"

"how's business?"

"you still lifting weights?"



I'm only thinking one thing.

I'm always thinking of...

"where's all the good Cambodian food?"

I went up there for my sister's birthday celebration and my aunt's 100 Day passing away celebration.



We celebrated a birth and a death.

It was so much fun!

That's how I want to be remembered.

"I want a party at my funeral..."

I also knew that with all this great food...

I needed to get my workout in somehow.



So we decided to think outside the box and get out and have some fun.

I was hitting it hard!!

I burned calories in a different way, if you know what i'm sayin!

I took some great daytime and nighttime home videos and you can see them below >>

WARNING!! NOT FOR EVERYONE'S EYES!!

VIDEO 1: YUMMY! -- CLICK HERE

VIDEO 2: I COULDN'T GET ALL THE WAY UP! --CLICK HERE

If you want other FREE videos on different ways to burn the fat off forever and keep it off, click HERE to pre-register for classes in the Kansas City area and I will guide you to your sexy back!

Sexy Back Boot Camps St. Patrick's Day Westport Run

This past weekend was a milestone for some.

The run was a huge accomplishment for us all. It was my first St. Patty's Day run and it was so much fun! But it's not my last.

We had a total of 10 runners, 9 from our classes and 1 friend. Ages ranged from 23 - 67 years.

Everybody finished under an hour. They were all great times considering most of them had never done anything like this ever before.

Some jogged the whole thing but most did a combination of walking and jogging.

People sometimes say how they can't run because they're not runners.

That's actually false because the human body was designed for running.

The lack of movement and sedentary lifestyle potentially caused most of the general population to have bad knees or bad backs or hurt ankles.

Most of this can be combated by moving more and doing more.

We all choose our lifestyles.

These clients in the pictures have chosen to join Sexy Back Boot Camps, come together as a group, and do what most people are not.

They are choosing to "live". They are doing things they never thought they'd never be able to do.

5 Killer Diet Tips for Brides-To-Be

I have worked with a lot of people and one of the most important components in getting my clients the best results around is setting and piggybacking on some sort of deadline. There is no better example of this than with a new bride to be. It’s amazing what happens to women as soon as they set a wedding date- they are ready and willing to do whatever it takes to get in their dream dress and inspire awe in all those who attend the most important day of their life.



But a bride still needs a dietary blueprint in order to get the job done. After all nutrition is 80-90+% of building a leaner, sexier physique. The following dietary guidelines have produced both body and life-changing results for our many clients around the world. Typical results are losses of 2-3 pounds of ugly, unwanted body fat per week and a reduction in at least 1 clothing size per month. Remember- the focus must be on improving overall health, body composition, and performance, NOT weight loss!

The Sexy Bride Mentality:

EAT, EAT, EAT to Boost Metabolism and Lose Fat (NOT Weight)

Sexy Tip#1- Drink it up! Not the Champagne!!:

- Drink at least 2-4 cups of water immediately upon waking and then drink at least 1-2 cups of water every 2 hours you are awake. A dehydrated organism cannot effectively lose body fat!

- Drink 1-2 cups of water for every 15 minutes of vigorous activity to maintain optimal performance and to prevent dehydration during your workouts.

- Consume at least 3 servings of antioxidant-rich green tea per day to boost your immune system and accelerate recovery from exercise.

Sexy Tip#2- Wake Up, Eat Up, and Eat Often:

- Eat immediately upon waking and then again every 2-4 hours after that for a total of 6-8 feedings per day. This is a staple for any solid fat loss nutrition plan because it allows your body to starve the fat and feed the muscle, optimizes performance, and prevents your body’s starvation signals from going off- signals that will slow fat loss to a snail’s pace.

- The dietary breakdown is three total meals per day consumed at breakfast, lunch, and dinner time, 3 total snacks/day consumed between meals and before bed, and workout nutrition in the form of a protein or amino acid supplement consumed around your training sessions. Snacks are typically half the caloric value of meals.

Sexy Tip#3- Focus on the Essentials:

- Consume a wide range of organic lean proteins of animal origin at each feeding. A great rule of thumbs is to consume at least a fist-sized worth of anything that had a face or a mother and ran, fly, or swam at some point (sorry, doesn’t sound as appetizing this way, ha). Protein is not only the only macronutrient responsible for building and repairing that lean, sexy muscle tone but it also allows your body to best starve its ugly, unwanted fat stores. In addition, the sheer consumption of protein elevates metabolism and burns calories through the thermic effect of feeding since protein is more than twice as energy costly for your body to digest than fat or carbs.

- Consume a wide range natural fats at each feeding (olive oil, coconut oil, beef, salmon, whole eggs, avocado, mixed nuts, flax, full-fat cheese, etc.). Sufficient dietary fat intake is critical to beneficial hormone production, which allows for optimal fat loss. Furthermore, your body cannot optimally burn stored body fat without a sufficient amount of healthy dietary fat.

- Consume a wide range of fruits and veggies at each feeding (with a special emphasis on green veggies). A great rule of thumb when it comes to produce is to consume at least one green item AND as many other colors as possible at each and every meal to get the most health benefits.



Sample One-Day Menu

Breakfast- 6am Scrambled Omega-3 Eggs, Greens, and Turkey Sausage or Bacon

Mid-Morning Snack- 9 am Mixed Raw Nuts and Fruit/Veggies of Choice

Lunch- Noon Chicken, Salmon, or Shrimp Caesar Salad

Mid-Afternoon Snack- 3 pm Full-Fat Cheese and Fruit/Veggies of Choice

Dinner- 6 pm Beef or Turkey Meatballs and Spaghetti Squash

Pre-Bed Snack- 8 pm Super Bowl: Mix of 2% Cottage Cheese, Flax Meal, Protein Powder, and Raw Nut Butter



Sexy Tip#4- You NEED These 2 Supplements:

- Take a daily whole food based multi-vitamin for your gender. Ensuring adequate intake of vitamins and minerals is essential for your body to function optimally, especially for people who struggles to get at least 8-12 servings of fruits and veggies per day.

- Take a high quality essential fatty acid (EFA) or fish oil supplement. Omega-3 fats found in fish oil are scientifically proven to increase metabolism and generate increased fat burning, besides having a host of other benefits like preventing cancer, reducing inflammation and joint pain, enhancing skin and hair quality, etc.

Sexy Tip#5- Think Fiber First When It Comes To Carbs:

- It is critical to focus on carbohydrate quality first AND then quantity second. In terms of quality, all carbohydrates (outside of dairy) that you eat should contain AT LEAST 3 g of fiber per serving and offer LESS THAN 10 g of sugar per serving. In terms of quantity, we have found most females achieve the best fat-burning effects by limiting their total daily carb intake to 50 g or less, NOT including their unlimited daily fibrous carb intake from green veggies (fruit can be used in moderation) nor the trace carbs from protein and fat foods.

- Use The Carb-Cutting Blueprint: Use the following step-by-step process in the exact order listed to breakthrough any plateaus in your quest to get into that dress:

Sexy Step#1- Replace all white carbs with 100% whole grain carbs and all refined sugars with natural sugars found in food choices with ONE ingredient (e.g. fruit, honey, etc.). This will results in much more stable blood sugar levels, the key to maintaining high energy levels and burning fat.

Sexy Step#2- Limit all 100% whole grain starch and natural sugar consumption to within 1-2 hours post-workout or immediately upon waking for breakfast. Your body best handles these types of carbs at these times without excessive risk of this energy being stored as fat.

Sexy Step#3- Replace all starches and sugars with fruits and veggies. Fruits and veggies are the most nutrient dense carbs loaded with tons of vitamins, minerals, phytochemicals, antioxidants, and stomach-filling fiber, making them the staple of any good fat loss meal plan.

Sexy Step#4- Replace all fruits with green veggies (or any other veggies BESIDES corn, peas, carrots, and potatoes) to weed out any remaining dietary sugar (fructose- fruit sugar) that will prevent your body from maximally using stored body fat for fuel. Green veggies like broccoli, spinach, dark leafy lettuce, green beans, asparagus, etc. have the most figure-friendly benefits of any carbohydrate out there and can be consumed in an unlimited amount throughout the day to keep you full and satisfied.

Sexy Step#5- Use strategic carb and calorie cycling to take your body to next level (my clients and I have had great success with this but it is beyond the scope of this article).

Well, those are my top 5 diet tips to help you look your best on the biggest day of your life. When it comes to nutrition, keep it simple and stay the course. And remember like I said on NBC a few weeks ago, it’s not about weight loss, it’s about being as visually stunning as possible via losing inches in all the right places!

Top 5 Workout Tips To Look Better Naked On Your Wedding Night

Planning Planning Planning. What’s that quote? I said it last week. Oh yeah...

“Failure to plan, is planning to fail”.

Deadlines go great with this. We have deadlines at work and deadlines in life. A wedding is something that requires tons and tons of planning from the bride to be and her party. It’s amazing what happens to women as soon as they set a wedding date- they are ready and willing to do whatever it takes to get in their dream dress and inspire awe in all those who attend the most important day of their life.



But a bride still needs an exercise blueprint in order to get the job done. We need to build muscle in all of the right places (with the main focus on the shoulders and arms) and burn fat in all the right places (think hips, thighs, and belly fat). The following training guidelines have produced both body and life-changing results for our many students around the world. Typical results are losses of 2-3 pounds of nasty, unwanted body fat per week and a reduction in at least 1 clothing size per month. Remember- the focus must be on improving overall health, body composition, and performance, NOT weight loss!

The Sexy Bride Mentality:

TRAIN to Boost Metabolism and Lose Fat (NOT Weight)

Training Tip#1- Get Strong to Get Lean:

- Strength training strengthens muscle and bone leading to increases in lean body mass that increases RMR (resting metabolic rate), the number of calories your body requires to function on a daily basis regardless of activity. In other words, strength training will ramp up your metabolism so that you will be burning more stubborn fat 24-7-365. Talk about a good ROI (return on investment)!

- Most people who strength train, perform straight sets of the same exercise with super long rest periods in excess of 3-4 minutes. Instead, cut your workout time in half or more AND accelerate fat burning by performing alternating sets of non-competing exercises with short rest periods between sets. For example, perform an upper body exercise, then a lower body exercise, and then a core exercise. This will allow for full recovery for each exercise since you are resting your upper body while performing lower body and core exercises and visa versa. Furthermore, short rest periods allow for both the completion of more total work at each training session and also create the optimal hormonal environment for fat loss.

- For best results, perform 3 total body strength workouts per week with at least 1 day of rest between workouts. See below for a Sample Total Body Circuit Strength Workout:

50-10 Interval Five Exercise Total Body Circuit- You will alternate between 50 seconds of work and 10 s of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body workout. Be sure to switch between the 2 exercise options within each category for best results:

Exercise# Exercise Name
1 Walking Lunges
2 Bent Knee Push Ups
3 Bodyweight Squats or DB Squats
4 Bent-over DB Rows
5 Front OR Side Planks



Training Tip#2- Interval Training Burns 9x More Fat Than Ordinary Cardio Training:

- With interval training, the focus is on the intensity of exercise (quality). Intervals consist of alternating between shorts bouts of all out high-intensity effort and active recovery periods for a much quicker and focused amount of time (typically 10-20 minutes of intervals works best). This approach is scientifically proven to burn nine times more fat AND lead to faster improvements in fitness than the aerobic alternative (going slow for long).

- The Tabata study compared the effects of four minutes of high-intensity interval training (20 seconds on, 10 seconds off) with 45-60 minutes of low to moderate intensity cardio. The interval training group burned just as much fat as the endurance group and also had greater improvement in both anaerobic (think sprinters) and aerobic (think distance runners) fitness… in only four minutes!

- For best results, perform 3 cardio interval training workouts per week on non-strength training days. Below is a sample Cardio Interval Training Workout:

20-10 Tabatas- You will alternate between 20 seconds of work and 10s of rest. You will perform this 30-second set up to 8x for 4 total minutes followed by a 1-minute rest and transition. Perform this 5-minute sequence up to 4x for 20 total minutes. You can perform this workout on your cardio machine of choice (elliptical, stairmaster, running, etc.) or by alternating between body weight cardio exercises like stationary running, jumping jacks, squat thrusts, mountain climbers, etc. for the ultimate in-home workout!

Training Tip#3- Use Hard-headed Fat Cardio to Accelerate Results:

- Aerobic training does have its uses in conjunction with a strength training and cardio interval training base. Aerobic training is of low to moderate intensity in nature and burns a larger proportion of fat per effort than sugar. On the other hand, strength training and high-intensity interval training rapidly eats up your body’s sugar stores thus forcing your body to use fat for fuel in the recovery from exercise.

- By performing some low to moderate intensity cardio following your strength and/or cardio interval training workouts you can accelerate the fat loss process. More specifically, 5 minutes following high-intensity exercise your body dumps stored triglycerides (fat) into your bloodstream, making it the perfect time to do some aerobic training to eat up that fat before it gets re-stored.

- We like to call this hard-headed fat cardio and we prescribe a maximum of 10-20 minutes of steady state cardio (where you go as fast as you can without stopping) 5 minutes following strength and cardio interval workouts. This really helps accelerate the fat burning process, specifically for those trouble spot areas like the abs, hips, and thighs!

Training Tip#4- Use Total Body Exercises to Build Stunning Arms:

- You don’t have to be a genius to know that most brides are really focused on working their arms and shoulders since these areas of the body are often highly exposed in wedding dresses. But, doing a bunch of single-joint, isolation exercises like curls and triceps extensions is not going to get the job done. Spot reduction is a myth- no number of triceps kickbacks will ever put a dent into the “turkey-arm phenomenon” many women deal with.

- Instead, you should focus on performing compound, multi-joint movements that work as many muscles in your body as possible (including your arms and shoulders) for best results. Not only do compound exercises allow you to use heavier loads which stimulate maximal lean muscle gain (think push-ups over triceps extensions), but they also burn the most calories and create the optimal hormonal environment for burning the fat covering those sexy, toned muscles!

- To take it to the next level, use total body exercises exclusively in your workouts. Whole body movements that work your upper body, lower body, and core at the same time will allow you to get lean all over in addition to ensuring that you are working your upper body during every moment so that you are ARM-ed and ready for the big day. For example, instead of doing presses, do squat to presses. Be sure to check out “THE OFFICIAL SEXY BACK BRIDE WORKOUT” for some sample workouts using the aforementioned total body exercises- they are SWEET!

Training Tip#5- Twork It Out, Then Recover:

- Though this may be the least sexy tip of all, I truly believe it is the most important. Recovery from exercise is where all of the beneficial changes from high-intensity training occur. Don’t forget, a tough workout actually causes small micro-tears in your muscles that stimulates growth and repair. If all you do is work hard and break your body down this can lead to overtraining issues that may results in you limping down the aisle on the big day- not good!

- Do yourself a favor and invest in your own personal massage therapist in the form of a foam roller. It’s cheap and easy to use. Simply spend at least 5 minutes pre and post-working performing 5-10 rolls on the most tender and sore areas of your body, with a specific emphasis on your hips and thighs and your upper/mid back area.

- This corrective self-massage both lengthens your muscles and improves tissue quality, preventing nagging aches and pains in your joints that can leave you on injured reserve in your get sexy bride quest. Furthermore, self-massage brings blood flow and nutrients to your muscles, which accelerate recovery and reduce soreness from high-intensity exercise.

- If you don’t have access to a foam roller, you can also use a tennis or racquet ball or even a rolling pin to achieve the same effect.

- Well, those are my top 5 workout tips to help you look your best on the biggest day of your life. When it comes to exercise, keep it simple and stay the course. And remember, it’s not about weight loss- it’s about being as visually stunning as possible by losing inches in all the right places ;)