bliss chic

We all know that achieving our personal fitness goals would bring so many automatic rewards: greater self-esteem for ourselves in the form of confidence, greater overall health, greater freedom to go where you want to go and do what you want to do, greater ability to do physical tasks, some would even say a greater sex life, greater social life, and possibly a greater career.  In addition to these rewards that come naturally when we achieve our goals, it's nice to reward yourself occasionally for the hard work you put into following a supportive diet and consistent exercise program.  It's so important to stick to healthy rewards when you are on a weight loss mission!  Here are just a few calorie free ways to reward yourself:

• get your nails done
• treat yourself to a massage (if you're in WV, let me know, I know a great massage therapist!)
• buy a great sleeveless top to show off your toned arms
• go to a movie by yourself, skip the popcorn, snack on a protein bar instead
• treat yourself to a new magazine subscription - Oxygen is my favorite women's fitness mag
• buy a healthy cookbook
• do something nice and unexpected for someone you love, it will make you feel great!
• pick up a new yoga mat or stopwatch
• pick up a piece of pretty lingerie
• new shoes!  what woman doesn't love new shoes!!!
• add something new to the kitchen - a vegetable steamer, salad spinner, or yogurt maker
• get some new music for your ipod
• and the obvious, buy new workout clothes that motivate you to keep going to the gym!

If you're looking for a way to fire up your metabolism, try these three spices... used occasionally on their own the effect may be minimal.  Aim to use as many of them as you can on a regular basis for an extra fat burning boost!

• cinnamon - one of the best known thermogenic spices, cinnamon can help control blood sugar, add to your coffee, yogurt, protein shakes, or oatmeal
• cayenne pepper - this is the one i use the most, add to your eggs in the morning, or sprinkle over cottage cheese, salads, grilled chicken, even pasta sauce for extra fat burning
• curry powder - the spice that makes curry powder yellow is turmeric, this spice causes a spike in fat burning and can even warm you up, turmeric on it's own is a little bitter, curry powder is great for stir fry, grilled meats, try it on roasted vegetables, especially sweet potatoes  

The truth is, most of us have struggled at times with finding the motivation to work out.  Studies show that people who find some fun or pleasure in their workouts are more likely to keep working out.  And consistency is so important in training. So... why not try different workouts until you find something that has a little fun involved.  I think kettlebells are fun... a lot of people wouldn't say the same.  But to me, throwing that weight around, seeing gains in my strength, a stronger core, better posture, I find enjoyment in that. It's cardio and strength training at the same time, and it's a great belly fat burner! I love that it is technique based, which is one of the biggest reasons I also love yoga.  If you love great music, find an instructor who teaches a class to great music.  Try something new!  Zumba, Strip Fit, Bootcamp, even Kettlebells.  Who knows?  Your idea of fun might be something you never expected!  And that will keep you coming back for more!!!

If you're in the St Louis area and have been wanting to try a bootcamp, I am teaching one at Fit Chix in Creve Coeur.  It's MWF 545-645am, women only, and indoors.  It's a great combination of strength building and cardio, our bootcamp members are losing pounds and inches! One of the best things about an early morning bootcamp is that you can go to work afterwards and when your work is done you have your evening free because you already got your workout in!  Working out first thing in the morning is a great metabolism booster, so you'll be burning serious calories all day long.  If you're interested, send me an email or give me a call at 314.887.2449.  This is a great way to jumpstart your summer fitness plan in a small group personal training environment!

Let's be honest, not too many of us can boast of a perfect rear view... if you want to give your booty a little extra attention this summer add the following sequence of exercises to the end of your workouts three times a week.  Perform 10 reps of each exercise, one after another as a circuit, rest 30 seconds then perform another circuit.  You can do these moves with weights or without.  You'll be serving drinks on your backside in no time!

Curtsy lunge (one leg crosses over the other)

Sumo squats (legs are wide, toes point out)

Side lunge

Hip bridges (squeeze glutes at the top of the movement)