Bicep bootcamp!

Hi Gang! I'm glad you all enjoyed the video blogs! This week I'm targeting on the biceps. Make sure you add variety into your exercise routines to help sculpt sexy arms in time for summer! I'm excited to share these exercises with you. Let me know if you have any questions!

Check out my video blog!

Hi Gang,
I finally figured out how to post a video to you guys! I filmed this on Wednesday for you, but just now figured out how to post it!! The file was too big before so I changed up the size and here it is! Let me know what you think! I can show you all so much more via video, I hope you like it and be sure to leave me your comments so I know what you what to see and hear about and click to follow me so you know when I have a new video up!
Hope you are all having a great weekend:)

Secret Millionaire

I'm not sure if you all have seen the new show on ABC called The Secret Millionaire, but my friend James Malinchak was the secret millionaire this past Sunday. It is such an amazing feel good show that helps so many people that are doing such great things. If you haven't seen it, check it out, you will love it! (But have the tissues ready, it'll make ya cry)
http://abc.go.com/watch/secret-millionaire/SH5580166/VD55117876/james-malinchak-gary-in

James is not only a friend but also a mentor of mine. He's so down to earth, and such an amazing guy. I know it's not exactly fitness related, but I wanted to share four of the top tips he's taught me. These are all things that have really helped me grow and stay inspired to be the best "me"!

1. “Rich” does not equal money. Those that are truly “rich” are giving, caring, loving, and happy.

2. In order to grow and improve, you have to get comfortable being uncomfortable. For most, starting a new workouts and meal plans is a big lifestyle change, and it’s uncomfortable at first… but soon you begin to feel really good and see great results and the discomfort that you once felt all becomes worth the effort.

3. You need hope. America’s ‘hope tank’ sometimes hits empty and you need hope to move forward and be successful. I see so many new people in the blogs and in my emails that are hopeful and it’s really important that we all stay positive together and encourage and support each other as we go through this uncomfortable change to improve our health.

4. You need to be “present.” To get the most out of any situation or experience, you really need to be present in the moment. Whether it’s an experience with a loved one or a workout, be really focused and present in the moment.

These are such simple concepts to apply into our everyday lives yet we all need that little reminder. Do any of you have words of wisdom that you'd like to share? I'd love to hear your thoughts:)

Who's on your team?

Hey Everyone!
What a nutty week I've had! I spent 3 days in San Francisco at the IHRSA trade show and it was awesome. The IHRSA is a trade show that displays all the latest and greatest in everything in the gym industry from equipment to software. I'm like a kid in Disneyland looking at all the amazing technology. Of course there are always a few things that I have to laugh about. For example, this years top silly product was a HUGE life size "horse" that looked like it was wrapped in a snuggie. It moved in the motion of a horse and was supposed to help tighten the core. Now I don't doubt that horseback riding tightens the core, but this suck was going for $15,000. I mean hello, buy a horse if you are going to spend 15K!! So silly!
The highlights of my trip brainstorming and chatting with the inventor of the Bosu and the Perfect Pushup. I love to hear their stories and am inspired to believe in my ideas and learning how to make them a reality. I've noticed one common trend of success is A GOOD TEAM. No one is good at everything so it's key to focus on what you are good at and find the best people that are good at what you aren't good at to fill in the blanks.
I got home late last night and headed out the door early this morning to go to a photo shoot. I was just going to help and support him as he was shooting with an amazing photographer that I really admire, Florian Schneider. As I watch him work I saw how amazing his team of assistants was. They all worked together so well and although it's Florian behind the magic, it's the power of the team all working together that makes him able to focus on what he does so well. It's really very simple, but something that so many people forget as we all try to conquer the world alone!
My question for all of you...Who's on your team? What do you struggle with and how can you find to teammates to help you fill in the gaps. In the end, we all enjoy what we are good at so if you need help, chances are there's someone out there that would love to help!
Here's a quick pic that I just snapped on my phone, but I have to brag about my handsome hubby a bit! He's my hero! Oh and yesterday was our 4 year anniversary:)

Do you treat your car better then your body?

Hi Everyone!
I'm on the hunt for a new car! I'm not giving up my super fun Porsche, but Gunter and I need a "family" car so we are looking at SUV's. Oh the joy of car shopping!!! Blaaaaaa!!!! Anyhow, as we look at all the cars on the lots it occurred to me that most people treat their cars better then their bodies!
I mean think about it...when you don’t drive your car, you don’t need to put fuel in it, right? The same goes for your body. If you fill your gas tank when it’s already full it over flows. The same happens to your body, only the excess overflows in the form of stored fat. So think of your body as your fuel tank, don’t let it hit empty, don’t overflow it, and don’t fuel up just for fun!
Secondly, it seems everyone will put endless money into good tires, but yet I see so many people working out in cheap shoes! We can always buy new tires, but we only get one set of feet!
Or how about the guy that puts premium fuel in the his tank but fuels his body with candy and coke! People put the best oil in our cars, but then eat saturated or fried foods full or bad oils!
The best spark plugs for the car, but people drink chemical sugary drinks with crazy calories for energy. Gunter (my husband and I laughed all the way to the dealer as we came up with so many comparisons.
I just thought I'd share this random chain of thoughts!! If nothing else you'll get a good laugh and think twice before you buy a hotdog or a coke as you put premium fuel in the gas tank!!
Can any of you think of any other ways you treat your car better then your body? I have a speaking gig next month to a group of business men, I think they'd get a kick out of this line of thought!

Biggest Loser Tricks!!

Ever wonder how they lose so much weight the first week on “The Biggest Loser”? I did their diets, I know exactly what was going on and (water tricks aside) this is the secret. I could get really graph and down right nasty with you, but I’ll spare you the details and tell you it’s time to add fiber into your diet and clean out your intestinal tract. Believe it or not, all the junk stuck in you can turn your body toxic and inhibit proper absorption of nutrients from food you eat.
The most effective way to clean out your system is with psyllium seed hulls. 1 TBSP every morning in a shake or small glass of water or juice will do the trick. Drink it as soon as you mix it because the psyllium bulks up which is why it works so well to sweep out your intestines. Be sure to drink plenty of water to keep the throughout the day to keep it moving through your system. Don’t be surprised if you are a “Big Loser” after a week of using this trick.

Forget the fruit and veggie servings!

When it comes to eating fruits and veggies I've always found it confusing as to what the heck count's as a serving size! I mean does anyone really know how many servings of fruits and veggies they should eat much less count them? I happen to know because well, that's what I do for a living!!! However, I'm guessing 99% of the populations doesn't even know! Here's the scoop:

An adult female should eat 2.5-3 servings of veggies and 1.5-2 servings of fruits, while an adult male should eat 3-4 servings of veggies and 2-2.5 servings of fruit. A serving amounts to one cup of raw fruit, one cup of cooked veggies, or two cups of raw veggies.

No wonder people don't remember this...it's nuts! So here's my solution...EAT THE RAINBOW! If you aim to eat 3 different colors a day you'll hit or come close to your daily requirements and get all kinds of nutrients! Here's a list of what's what to get your mind wrapped around the full spectrum!

Red:
Provides lycopene, which may help prevent lung and prostate cancers, and antioxidants that may help prevent heart disease.
Top picks: red grapes and apples, cherries, rhubarb, red bell peppers, tomatoes, beets.


Purple:
Provides anthocyanins, which may help prevent heart disease and lower the risk of cancer.
Top picks: concord grapes, blueberries, blackberries, plums, figs, eggplant.


Green:
Provides lutein, which may reduce the risk of stroke and protect eyes against macular degeneration.
Top picks: green grapes and apples, honeydew melon, kiwi, spinach, avocado, green beans.


Orange:
Provides beta carotene, which may help prevent some cancers, reduce the risk of heart disease, and improve immune function.
Top picks: mango, oranges, peaches, pumpkin, carrots, corn.


White:
Provides anthoxanthins and allicin, which can help lower blood pressure and protect against stomach cancers.
Top picks: bananas, cauliflower, mushrooms, onions, potatoes, turnips.


Call me crazy..but that's much easier right? What do you guys think?

Family Frustration!

So I'm going to go on a bit of a rampage here! Be warned!!! Last night my sister watched my little boy while Gunter and I went out for sushi with some friends. When my sister left I opened my snack drawer to put an uneaten bar in there only to discover that she had polished off my huge chocolate bar. I have had the same chocolate bar for months and I eat a little bit every now and again. She finished it off in a few hours.

My point is that my sister is very depressed about her weight, tells me she is eating healthy, yet I find fast food wrappers in her car, she calls me with a dead car battery from the burger joint at 10pm, tells me she went out for pancakes the night before, etc, etc, etc.

Now I usually don't say much because she gets upset so easily, but last night I'd had enough. I confronted her and as always she got all upset and told me she didn't feel good, was depressed, stressed, and turned to food for comfort. My response, "I know, just you, 90% of my clients, and the other 500,000 people I work with everyday on my training website." (www.FastTracktoFatLoss.com)

My usual response to her is "I'm sorry, hang in there". This time I felt the need to crack the whip and let her know that I know the cycle all to well. Feel yucky, eat comfort food, feel guilty, eat more, gain weight, feel depressed, and start the cycle all over again. Sound familiar? I've been there, and it sucks!

So AGAIN, I offered to help my sister so that she can feel good about herself again and set a goal to reach for a wedding in HI that she is going to this June. She said I was "too busy" and she was going to bed. I told her that was just another excuse and I'd make all the time she needed. That's where the text ended.

Needless to say, I was so sad and frustrated. So my advice to all of you is to know that if you are in the same cycle that my sister is, you CAN break it. Here's three simple steps to help you:

1. COMMIT. Know that you can and will feel better if you commit to giving it your 100% for 3 months. That's enough to get amazing results and from that you will be motivated by your results.
2. GET SUPPORT. Grab a buddy, a family member, join a group or website because you will have those moments that you find yourself wanting to quit! I have an amazing website, www.FASTTRACKTOFATLOSS.com and the support, information, and community is unbelievable.
3. HAVE A POSITIVE ATTITUDE. Get up everyday and make a verbal confirmation that you are going to have a good day, you will feel good, and do the best that you can. Sounds crazy, but it really helps

Thanks for listening!! I'll keep you posted on the "sisterly love" updates!
True confessions...is anyone in this cycle? I have been there in a bad way, I know how it feels! Reach out, I would love to help you!