30-Minute Total Body Tubing Workout

30-Minute Total Body Tubing Workout

An amazing client and FWPJ member requested a tubing workout so that she and her loving husband could keep up with their fitness while travelling.

Wow. How could I say no to that??

Today’s Tough Love Tuesday Workout is the BEST workout to do while travelling, or if you can’t/don’t want to purchase equipment (like dumbbells) for your home.

Tubing is:

  • Inexpensive
  • Packs well
  • Is lightweight
  • Does not take up a lot of space

I always travel with my tubing, my tubing door attachment, my GymBoss timer and a skipping rope. It’s a no-brainer when I pack.

Total Body Tubing Workout

For this workout, and whenever working with tubing really, I recommend a tubing door attachment.

These handy little attachments will enable you to turn a door into a full workout area. You can do so many more exercises when using a door attachment with your tubing.

To purchase, head to your local fitness store, you will find them there running for less than $10. Click here to check them out and I also chat about them at the beginning of the workout video.

As for exercise tubing, I only use this brand. It is, hands down, the best type of exercise tubing that you can buy. The resistance is steady and the handles and tubing are sold separately, so you can really adjust the intensity and resistance for each exercise. It’s the same tubing I use in the video below.

These are also awesome workouts to do when travelling:

 

Total Body Tubing Workout - Fitness with PJ full workout

Have you seen my new Sunday blog series, A Trainer’s Weekly Menu?

Each week I am now blogging what meals I planning, what I am prepping and all the recipes I am using. In addition, I also have a free download to help you with your weekly meal planning.

 Looking for some tough love training? I’ve got small group classes, one-on-one appointments, and online personal training. In other words – everything you need to get started! Check out my website here.

For more healthy living tips, recipes and workouts please subscribe above to this blog

You can also find me on Twitter, Facebook, YouTube and Instagram.

If you are really interested in getting started on your own weight loss and fitness journey, shoot me an email!

Don’t forget to sign up for my weekly blog by clicking on the box above. I’ve got lots of awesome workouts, exclusive content, and exciting offers available to subscribers only!

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A Trainer’s Weekly Menu – Week 4

A Trainer’s Weekly Menu – Week 4

Meal planning is a must if you are busy, like to eat healthier, want to avoid the “what am/we going to eat tonight” and keep the inches off.

For over 20 years I have used Sunday as my planning and prep day (however I have now moved it to Saturday for this blog), and I credit this one weekly act to me being able to fit in the same size pants as I did when I was 30, at 45.

>>> Download your FREE weekly meal planner here. <<<

Notes about last week’s meals

  • Read Week 3 blog here.
  • The Blueberry Lemon Quinoa cereal was AMAZING!! This is now going to be a regular part of my breakfast rotation. It made 4 servings, so next time I will add a 1/4 cup more quinoa and 1/2 cup almond milk to give me the full 5 days of prep.
  • Vegan Chili in the slow cooker was also a hit. However, loving husband had to douse his in ketchup, and add a half a sleeve of crackers to eat it. I told him to suck it up, though, cause it made enough for another night’s meal and to expect it again in the near future. He was thrilled.
  • I also loved my lunch choice for the week, Slow Cooker Sweet Potatoe Chicken & Quinoa Soup. It was so easy to make. One thing, though, mine was more like a stew than a soup. I didn’t measure out the 5 cups of broth like the recipe stated. I just poured a 1L tetra box in, but apparently this is not even close to 5 cups. But, I still ate it and I will definitely make it again – but not anytime soon. It made a TON and I froze about another week’s worth for the future.

TRAINER TIP: People are loving this sandbag workout I released last week. Click here to check it out.

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BREAKFAST

  • What to prep for this week’s breakfast was a no-brainer. I am going to make my Slow Cooker Pumpkin Spice Oatmeal that I released on Friday.
  • I think I may add a couple of scoops of vanilla protein powder too.

Slow Cooker Pumpkin Spice Oatmeal - Fitness with PJ


LUNCH

  • I am going to prep one of my favourite kale salad recipes (next to this one from week 1), Asian Kale Salad from Two Peas and Their Pod (I adore this blog).
  • Instead of Newman’s Own Dressing (like the recipe states) I use Tamari Sesame Dressing by Tan-J, and I will use baby kale as I find it is not as “rough” as regular kale.
  • As for the edamame, you can buy them already shelled and cooked in the freezer aisle – brilliant – so I just pull, thaw and add to the salad right away.
  • In addition, I will bake some tofu and add to the salad when I plate it each day.
  • I am addicted to baked tofu! To make it it is quite easy:
    • Drain a block of firm or extra firm tofu. To drain the tofu (and therefore ensure that you have crispy, baked crouton-like tofu pieces), I place the block of tofu in a towel and wrap the towel around it, then I place a large book on the top, with a five pound dumbbell on top of that. I let it sit for 15-minutes to an hour and viola! Drained tofu.
    • Cube tofu and place in a ziplock baggie.
    • In baggie add: Bragg’s Soy Seasoning, sesame oil (just a little bit), grated ginger and garlic and let it marinate for as long as you can in the fridge (sorry, I do not measure any of this. I freehand it all, baby.)
    • When ready to bake, place on a non-stick cookie sheet, preheat oven to 425 degrees and bake for 20 minutes.
    • One block will last me for 4 lunch meals.

Asian-Kale-Salad
Asian Kale Salad – Two Peas and their Pod

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DINNER

Sunday

  • We did take-out last night (it was PIZZA night!!), so tonight will be low key and light and easy. You see, I am all about checks and balances. If I eat a little poorly one meal I eat fairly clean the next. I love me a good cheat night and they are not there to reward me for eating well the rest of the week. I love eating well all week too. I want people to think of food as a pleasurable act, not a reward system for working out, or eating kale salad all week. Eat well and your body will only crave good food. You will not crave salt, sugar or crap. That’s how I roll and after SO many years on a diet I am loving my new philosophy and have not been more fit or healthy because of it.
  • I am going to make some Garlic Avocado Toasts for me (another recipe from Two Peas and Their Pod) and use 2 slices of Squirrelly Bread from Silver Hills Bakery (the only bread I eat, when I eat bread), and add a poached egg on top. Click here for the easiest way to poach an egg in the microwave.
  • For loving husband I will make him two fried egg sandwiches (he does not like his yolk runny, nor will he eat Squirrelly bread or touch an avocado, let alone eat one smashed all over his crappy brown bread.).
  • Don’t freak out cause I wrote the word fried, either. I simply spray my frying pan with some EVOO and fry the eggs. That’s it.

Monday

  • Meatless Monday has arrived, or as loving husband likes to think of it, “his worst day of the week”.
  • Once again Mr. Meat Eater and picky-as-hell loving husband will have to suffer with veggies and in tonight’s case the leftover Vegan Chili from last week.
  • However, he did tell that he is still recovering from the fact that he almost ate a mushroom last week, when we had the chili. I did what any loving wife would do and rolled my eyes and walked out of the room before I could throw something at him.

>>> Download your FREE weekly meal planner here. <<<

Tuesday

Wednesday

  • I work late Wednesdays so I always need fast and easy for our Wednesday night dinners.
  • Salmon burgers are on the menu using my favourite rub that I bought at Coastal Olive Oil.
  • Loving husband will get a bun and I will use use a bib lettuce leaf instead. I try to avoid bread, pastas and rice. I find this is the quickest way to stomach bloat, a general feeling of yuck and inches added around the waistline. All of which does not make me feel good.
  • On Sunday I will bake some baby potatoes in rosemary to re-heat as a side dish. And, I will also add a scoop of a kale salad to our meal so that loving husband at least gets one vegetable serving today.

TRAINER TIP: looking to add some more cardio into your life, but hate running? Try this workout. You can do it in your living room and it will get you just as sweaty as a 40-minute run. Trainer’s promise.

[bctt tweet=”Your body is a result of the choices you make. #healthylife”]

Thursday

Friday

  • I have one serving of spaghetti sauce in the freezer, so I will make loving husband his favourite meal (I may even buy him some meatballs from the local butcher at Thrifty Foods. If I do, I surely will win Wife of the Year this time. Never won it yet though in 21 years.).
  • This will keep him happy while I try this recipe, Creamy Avocado-Spinach Pesto Zoodles, from The Iron You. This is one of the few food blogs out there written by a guy, and he’s cute as a button too. I’ve been reading his blog for a while and it is one of the best out there. I, also, love his avatar. You don’t see younger guys in a suit tie much anymore.
  • Anyways, this recipe looks really good and I love me a good spiralizer recipe.
  • Of course, my whole meal is going to gross loving husband out. In fact, he claims he can’t even watch me eat tomatoes and says he is still traumatized from the time I used real Roma tomatoes to make a spaghetti sauce. Sigh.

Creamy-Avocado-Spinach-Pesto-(4)
Creamy Avocado-Spinach Pesto Zoodles – The Iron You

Read more:

 

Looking for some tough love training? I’ve got small group classes, one-on-one appointments, and online personal training. In other words – everything you need to get started! Check out my website here.

For more healthy living tips, recipes and workouts please subscribe above to this blog

You can also find me on Twitter, Facebook, YouTube and Instagram.

If you are really interested in getting started on your own weight loss and fitness journey, shoot me an email!

Don’t forget to sign up for my weekly blog by clicking on the box above. I’ve got lots of awesome workouts, exclusive content, and exciting offers available to subscribers only!

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Total Body Sandbag Workout

Total Body Sandbag Workout

In my quest to give you the best workouts, sometimes I gotta show you a routine that may require some equipment, like today’s Total Body Sandbag Workout.

But, I get it. Not everyone has a sandbag, a bag or even sand. If you are one of those people you can buy the pink sandbag that I use, you can make your own, or you can use one dumbbell for all the exercises (just make it heavier please, like a 10-20 pounder depending on your fitness leave).

Regardless of what you use you have to try this workout, though!

It is the BOMB! I loved filming it and I will be adding it to my regular workout schedule.

My Total Body Sandbag Workout is a fantastic:

  • Fat burning workout
  • Full length – I warm you up, work you out and cool you down
  • A high intensity workout, but suitable for all levels
  • Great at toning the legs and the strengthening the core

I_Love_My_Sandbag

Hey, and if you like these types of workouts (aka – workouts that kick your butt but give you results), then you are gonna love these:

STEP or BOSU Ball Plyo Workout

30-Minute Dumbbell Tabata 

20-Minute Fat Blast

Check out my newest blog series: A Trainer’s Weekly Menu – menu planning, prep tips and how I cook healthy.

Click here to check out Week 2.

Total Body Sandbag Workout

Total Body Sandbag Workout

 

Looking for some tough love training? I’ve got small group classes, one-on-one appointments, and online personal training. In other words – everything you need to get started! Check out my website here.

For more healthy living tips, recipes and workouts please subscribe above to this blog

You can also find me on Twitter, Facebook, YouTube and Instagram.

If you are really interested in getting started on your own weight loss and fitness journey, shoot me an email!

Don’t forget to sign up for my weekly blog by clicking on the box above. I’ve got lots of awesome workouts, exclusive content, and exciting offers available to subscribers only!

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A Trainer’s Weekly Menu – Week 3

A Trainer’s Weekly Menu – Week 3

I have been planning and prepping my meals for the week ahead for over 19 years. It has been the one constant in my life, next to loving husband and my eyelash curler (read here about how much I love my eyelash curler).

You need to start planning and prepping, too, especially if you are serious about:

  • Eating healthier
  • Eating in more than eating out
  • Controlling your waistline
  • Feeling nourished with the foods that you eat

Cause life it ain’t gonna hand you good food through the week. You gotta plan it, prep it and then grab it for yourself.

>>> Download your FREE weekly meal planner here. <<<

Notes about last week’s meals

  • Read Week 2 food menu here.
  • Last week didn’t quite go according to plan. When I realized on Sunday that I had a lot of yogurt leftover from my Pumpkin Spice Oatmeal I decided to scrap the Herb Frittata with Goat’s Cheese for breakfast and move it to lunch with a BAS (big ass salad). For breakfast I ate the rest of the yogurt with berries and Weeds & Seeds until the yogurt ran out.
  • You see I hate throwing away food. So, I am very fluid with my meal planning to adjust for times like these.
  • The Herb Frittata with Goat’s Cheese, with the adjustments I stated in my blog last week, was amazing! I ended up using fresh dill and chives, and what a treat. This recipe is a keeper and if you are looking for a high-protein, low carb meal this is it!
  • The Crockpot Split Pea and Ham soup was awesome too. Even loving husband enjoyed it. It was so easy to prep, and instead of bacon I cut up two thick slices of deli ham. I also had more than enough to freeze for a future meal. I love it when a recipe works out like that. 🙂
  • The White Bean Chicken Chili was good too. Mine wasn’t as thick as she said it would get and I used 3 cans of white beans, not 2.

TRAIN TIP: Did you see the workout I released on Tuesday? If you own a stability ball and are looking to work the glutes and target the abs you’ve got to check it out!

>>> Download your FREE weekly meal planner here. <<<

BREAKFAST

  • This week I am amping up my protein in the AM with this Blueberry Lemon Quinoa hot cereal. Looks great, however if you decide to make it as well be sure to read the reviews (the first one) as the recipe developer added some additional tips to the recipe.
  • Subs I will be making: I will not be adding the maple syrup and, instead, will sub in some stevia.
  • Reading this made me so THANKFUL that I froze 3 boxes of blueberries from the summer. Love those blueberries!

Blueberry Lemon Quinoa - Allrecipes.com
Blueberry Lemon Quinoa – Allrecipes.com

LUNCH

  • Since I did not get a chance to make last week’s lunch choice, Slow Cooker Sweet Potatoe Chicken & Quinoa Soup, I am going to make it this week.
  • It just looks too good, and it is too easy to prep, to pass up.
  • I will accompany this soup with a BAS (big ass salad), which I will prep at the same time as the soup.
  • For your BAS to last a whole week I suggest using hearty veggies like peppers, cut up red/purple cabbage, snap peas, carrots, cauliflower, broccoli and cherry tomatoes (not cut). I always make my salads on Saturday or Sunday and they last me till Thursday/Friday.

>>> Download your FREE weekly meal planner here.<<<

DINNER

Sunday

  • We went for a HUGE hike yesterday. It is one of our faves, but it’s work (it’s a 5 hour hike, 3 hours straight up). So, to con/convince/coerce loving husband to do this hike with me I promised him spaghetti tonight.
  • He absolutely LOVES spaghetti, so I will make him a big plate and instead of pasta for me I will roast a cauliflower and some broccoli and put my meat sauce on those.
  • It grosses loving husband right out, but I absolutely LOVE this combo. It fills me up, tastes awesome and does not leave me feeling all yucky and bloated – like pasta would afterwards.
  • I have been doing this trick for a long time now. Try it, next you are having pasta.

Roasted Broccoli and Cauliflower

 

Monday

  • I am going out on a limb with Monday’s meatless recipe, and if you are unaware of how picky loving husband is you can read his massive list of what he won’t eat here.
  • Monday night we are going to have Crockpot Vegan Chili by Holy Cow Vegan Recipes.
  • What sold me is she writes vegan recipes that even kids like, and since I described loving husband’s tastebuds to those of a 10-year old boy last week I thought “perfect!”.
  • Her chili asks for mushrooms, which I love and he hates, so I will keep them whole so he has an easy time picking them out.
  • The recipe also calls for diced tomatoes, which he will not eat, so I will buy crushed tomatoes and use those instead. He loves tomatoe sauce, he just can’t see any semblance of a tomatoe in his meal or he will not eat it.
  • Accompanying the vegan chili will be some of the BAS I prepped for the week.
  • So, a meal I will love and loving husband will not.

Crockpot Vegan Chili - Holy Cow Vegan Recipes
Crockpot Vegan Chili – Holy Cow Vegan Recipes

Tuesday

  • Loving husband has volleyball tonight and by the time I finish work and my workout I won’t be done till 6:30. So, an easy meal is required.
  • Kale salad with grilled salmon.
  • I will buy the store-bought, bagged kale salad with the cranberries and pumpkin seeds. Loving husband will eat this one (much to my surprise), so that’s the only one I buy.
  • For the salmon, I am addicted to this salmon rub that I buy locally at Coastal Olive Oil. It is the BOMB!! You have to try it.

TRAINER TIP: After you are done sitting and reading this ol’ blog try this 20-minute hamstring stretch and hip opener workout. Your low back, hips, glutes and hamstrings will thank you for it.

Wednesday

  • I teach until 7:10pm on Wednesday nights so we usually have left-overs, or I prep a slow cooker meal in the AM.
  • Since Monday we already did a crockpot recipe I will pull the healthy version of Pork Fried Rice that I have in the freezer (note: I also added an egg and a half cup of egg whites while stir frying).
  • Accompanying that will be the BAS prepped on Sunday.

Download your FREE weekly meal planner here.

Thursday

  • Trying some turkey cups tonight, Asian Turkey Lettuce Cups, from Bev Cooks. And, I am making loving husband eat them with lettuce cups too, should be interesting.
  • Accompanying the meal will be broccoli-slaw (that awesome bagged and chopped broccoli and cabbage that kinda looks like coleslaw). Yes, loving husband eats this. Surprises the hell out of me, but I do not dare say a word.

Asian Turkey Lettuce Cups - Bev Cooks
Asian Turkey Lettuce Cups – Bev Cooks

 

>>> Download your FREE weekly meal planner here. <<<

Friday

  • Since Saturday is Halloween we will probably go out tonight. Our fave thing to do is dinner and a movie. Both loving husband and I are movie addicts – so if you ever need a recommendation just email me.

TRAINER TIP: While I love movie theatre popcorn just as much as the next person (I get mine with extra butter and layered so that every handful is a greasy, cardiac-induced hangover), I don’t eat it all the time. Once in a while I go for it, but 75% of the time I don’t. Why? Well, you would be shocked to read how many calories a small popcorn is, and how two quarter pounders with cheese from MacDonald’s would be a better choice than a large popcorn. Read more here, it will shock you!

Saturday

  • Happy Halloween! Alright, that was said a bit sarcastically. I, personally, think Halloween is one of the most dumbest-ass “holidays” ever, but I get it. Some people love it. I am not one of those people so I apologize for raining on the parade of all those Halloween-er’s.
  • We do not give out candy on Halloween (surprise, surprise). In fact we keep the lights out – all night. I have given out candy once in my adult life and ended up with half a bowl of chocolate by night’s end. The following week loving husband and I promptly ate it. Neither one of us needs candy, and he definitely does not need any more sugar in his life (he’s sweet enough). So, I don’t buy candy, so then there is no candy leftover and no chance of eating it. Problem solved.
  • As for the kids, sorry tykes. But, we don’t have any children ourselves out there trick or treating on other people’s homes so I don’t feel the need to reciprocate by handing out sugar to the neighbourhood’s children.
  • I also hate getting dressed up, it’s kinda ridiculous I think.
  • And I can’t stand fire crackers. I don’t like loud noises and fire crackers scare Bella. So, tonight we will stay home and chill with baby-Bell and order in take out. And that’s Halloween at our house.

>>> Download your FREE weekly meal planner here. <<<

 

Bella & I - out for a fall stroll.
Bella & I – out for a fall stroll.

Looking for some tough love training? I’ve got small group classes, one-on-one appointments, and online personal training. In other words – everything you need to get started! Check out my website here.

For more healthy living tips, recipes and workouts please subscribe above to this blog

You can also find me on Twitter, Facebook, YouTube and Instagram.

If you are really interested in getting started on your own weight loss and fitness journey, shoot me an email!

Don’t forget to sign up for my weekly blog by clicking on the box above. I’ve got lots of awesome workouts, exclusive content, and exciting offers available to subscribers only!

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TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
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PJ ox

Women and Strength Training

Women and Strength Training

Hippocrates once said, “That which is used develops, and that which is not used wastes away”, which translated in today’s 21st century speak means “if you don’t move it, you lose it”.

Both quotes are very relevant and fitting when it comes to the human body or, more specifically, our musculoskeletal system.

How is Muscle Built?

Most people believe that it is when they are exercising that their muscles are building and getting stronger, but technically it is after the workout that the construction party begins at a cellular level.

While you’re performing your favourite squat exercise you are creating small microscopic tears in the tissue.

It is only when we are done with our strength training session, and resting that the cells go about repairing these tears, this time making the damaged fibers stronger. Stronger fibers equates to bigger and more physically powerful muscles.

Can’t I Do the Same Exercise Every Week?

Once you start your strength training routine, it will only take the muscular skeletal system about two months to adapt to that particular training routine. Once that adaptation has occurred (and if you continue with that same exercise program), you will eventually encounter an “exercise plateau”.

You are now maintaining instead of developing.

What’s the answer you ask? Variety! Variety is so important to any fitness program, whether that program is a strength-training program, a running program, a swimming program or an exercise class. You need to keep the muscles confused and the mind stimulated.

Try this awesome ladies-only Abs & Arms Workout.

But, I don’t want big muscles?

The main hormone needed, for these big muscles that a lot of women are fearful of putting on, is testosterone and testosterone is produced in small quantities in us ladies.

The only way to get big muscles like a man is to be, well a man. So, if you have a penis, then yes you will most likely gain muscle. If you don’t, then you won’t. It’s that simple.

Please, do not be afraid to pick up the heavier dumbbells as you get fitter. They won’t turn you into a muscle-bound freak. I promise.

What if I take a break from strength training? Will my muscle turn to fat?

Taking a break will not turn your muscles into fat. Instead, they will turn into a self-ticking bomb ready to detonate at any time.

Just joking. Kinda.

When we stop training the muscles start to atrophy. This refers to the actual loss of muscle mass within your muscle tissue. Our muscles begin to decrease in size and we lose that “toned” look about them.

This is why a lot of people mistakenly believe that muscle turns to fat. Because where there once was a beautiful firm muscle, is now a flabby pile of, well, flab. And, the flab got there by the muscles shrinking and your fat mass invading in on their territory.

This decrease can, surprisingly, start in as little as 72 hours, depending in how often the muscle is used in real life. So, the muscles in your legs will probably atrophy slower than the ones in your back, because we use our legs everyday.

We can dot it!

Some tips to keep your program fresh and interesting:

  • Subscribe to my YouTube channel. I am constantly uploading different workout routines, and as a subscriber you will always have first access 🙂
  • If you are over 40 (and new to exercise) begin my 6-week online fitness course: Over 40 – Becoming a Fat Burning Machine. This will literally build you up from square one and turn you into a workout machine by week 6.
  • Increase the weight that you lift  5-10% every 1-2 weeks. This will constantly stress the muscles and bones, without leaving you sore the next day.
  • Hire a personal trainer. I never give my clients the same workout twice. I am constantly mixing it up so that they can learn new exercises that they can take with them.
  • Workout to music. Studies have proven that music will enhance your exercise performance as well as improve your adherence.
  • Instead of pumping out the same 2 sets of 12-15 repetitions each week, try advanced training techniques such as:
    • Drop sets (note, there many variations of this): as you progress with your sets, add more reps while you “strip” the weight down. Example: shoulder press using 15lb for 10 reps, set #2 use 12lb for 15 reps and set #3 use 10lb for 20 reps.
    • Circuit training: perform each exercise, one after another, with little rest in-between. This is how a lot of my YouTube videos are filmed. I love this technique because I get the best of both worlds, weights and cardio. Try this workout.
    • Super setting: alternate between two different muscle groups for a set. Example: perform a set of squats and then immediately follow that with an upper body exercise, like a chest press. You can also super set opposing muscle groups, such as the biceps and triceps, or the quadriceps and hamstrings, or the pecs and lats. Try this workout.
    • Eccentric training (also called negative sets): on your last set emphasize the lengthening of the muscle, for each rep. Example: take 2 seconds to lower into your squat and then 5-6 seconds to come back up to a standing position.
    • Diminished-rest interval training: time the rest you take between sets in your current workout then in each subsequent session, try to perform the same total number of sets and reps, but reduce your rest periods by five to 10 seconds each time. I do this with my classes a lot – just don’t tell them.
    • Tabata training: perform big muscle moves, like squats and lunges, in 20 seconds intervals of hard work to 10 seconds of rest for 8 sets. Try this workout.
    • Single-sided training: train the left and right sides of your body separately to develop muscle balance and symmetry. Some examples: perform a seated row one arm at a time using a D-handle, chest press a dumbbell one arm at a time or squat one leg at time.
    • Ladder workouts: take two exercises and alternate between the two. Start at 10 (or more reps) and work yourself down, or ladder down, to 1 rep. I love doing this with burpees. Try this lower body ladder workout.

So, if women with muscles look like men, men with no muscles...

Women and Strength Training 

Teens

  • 2-3 times a week working at 50-60% of their repetition maximum (take the amount of weight that they can lift once and multiple that by 50-60%).
  • Begin with easy movement patterns to create body awareness.
  • Areas to target: core, postural muscles
  • Try this workout, No Gym Required

Twenties:

  • 2-4 times a week at 60-75% of their repetition maximum.
  • Begin with a circuit workout to include the cardio in the strength program.
  • Areas to target: glutes, postural muscles and core.
  • Try this workout, Best Butt Workout for Women

Thirties

  • 3-4 times a week at 60-90% of their repetition maximum.
  • Try a split routine, training upper body one day and lower the following.
  • Areas to target: core, upper body (especially the pectoral muscles)
  • Try this workout, Upper Body and Abs for Women

Forties

  • Loss of muscle mass and strength start to occur in our 40’s (Kravitz, 2007) so a strength training regime is a must for this age group m(which is precisely why I developed this!).
  • 2-3 times a week at 60-90% of their repetition maximum.
  • Incorporate balance tools with your strength routine.
  • Areas to target: core, upper body strength
  • Try this workout: Tank Top Arms

Fifties and Beyond

  • 2 times a week at 50-75% of their repetition maximum.
  • Women in this age bracket tend to see more success when working with a trainer or attending group classes geared for their age group.
  • Areas to target: balance, posture, core, shoulders
  • Try this workout, Hamstring and Hip Opener

Looking for some tough love training? I’ve got small group classes, one-on-one appointments, and online personal training. In other words – everything you need to get started! Check out my website here.

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