How to Avoid a Food Craving

How to Avoid a Food Craving

6 Tips To Do To When a Food Craving Comes On

Cravings suck! They can rob us our energy (hello blood sugar spike & crash), and ruin our waistlines.

If you find you get cravings I want you to try these 6  tried & true tips to avoid a craving.

Drink water. Quite often we dehydrated and need water, not hungry and need a package of Twizzlers’.

Quit sugar for 2 days. Go cold turkey to help rewire your brain.

Have healthy snacks available to ya. Think low fat Greek yogurt with some mashed up berries, an apple and almond butter, red pepper, broccoli and hummus, hard boiled egg and some cheese. Have them prepped and ready to go & you’ll eat ‘em.

Plan & prep for the week ahead.

Set your oven timer on for 20 minutes after you’ve eaten, before you grab that cookie or Twizzler. Gove the food sometime to digest and I can pretty much guarantee you won’t want it after the 20 mins are up.

Stay busy. Bored and idle hands snack. Keep yourself busy, go for a walk after your dinner, have a bath, go workout, or do a yoga class… or one of my workouts. Stay busy and you won’t crave a thing.

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Glute Workout with Dumbbells

Glute Workout with Dumbbells

 

25-Minute Glute Workout for Women Over 40

Get the ass of a 20-year old with this butt-lifting, glute intensive workout. 🙂

This quick little workout is fast and effective.

It’s also low impact, making it great for all levels of fitness, and not only do we hit the glutes we also target the outer hips, hamstrings and quads.

You’re welcome. ox

 

TOOLS NEEDED

1 pair of moderate dumbbell 

A bench or chair

THE WORKOUT 

1. Sumo pulse squats
2. Alternating curtsey lunges
2 x 30sec

3. Donkey kicks with dumbbell
4. Other leg
5. Weighted glute bridge
2 x 30sec

6. Bulgarian lunge off bench or chair
7. other leg
8. 1 leg deadlift
9. Other leg
2 x 30sec

10. Fire hydrants with dumbbell
11. Other side
12. Alternating side lunges
13. Eccentric deadlifts
14. 3 pulse squat jumps with dumbbell
2 x 30sec

 

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SHOULD BE DOING

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HERE WE COME.

 

PJ ox

Ladder Cardio for Women

Ladder Cardio for Women

35-Minute Total Body Ladder Cardio Workout

For this workout we ladder the time for intensity. It’s a great way to ramp up the cardio and the calorie burn, while keeping you motivated and interested.

If you read the exercise list below you’ll see some really challenging ones! But, if your new to exercise, don’t freak and don’t run away 🙂

I show modifications for the more intense moves. OK? OK!

 

TOOLS NEEDED

Nothing

THE WORKOUT

1. Squat + oblique twist
2. Jumping jacks to plank jacks
3. Push up with reaches
4. 1 squat to donkey kicks
5. Side to reverse lunge (alternating)

1 x 60sec
1 x 50sec
1 x 40sec
1 x 50sec
1 x 60sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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HERE WE COME.

 

PJ ox

How to prevent sore muscles

How to prevent sore muscles

7 Ways to Reduce Muscle Soreness

Some tips & tricks that have helped my clients over the 2 decades of personal training:

1. Warm up! Get the blood circulating, the joints lubricated & the body ready.

2. Foam roll to break up the adhesions in the muscle.

3. BCAA’s – branched chain amino acids help fuel you during intense exercise AND help you recover faster. I swear by this stuff!

4. After a workout, stretch out the tightest areas in your body, and try using a band for a better stretch.

5. Have enough protein in your day so the amino acids can help repair the muscle tissue.

6. And… if you didn’t listen to tips 1-4 and wake up crippled 48-72 hours later, best thing to do is to move! Do a bodyweight workout, some cardio, or a yoga workout.

7. Sleep too. If you are robbing the body of sleep, then it is gonna rob you of recovery.

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Trainer’s Surprise

Trainer’s Surprise

 

35-Minute Weight Training Workout for Women

This is my 2019 Halloween Special! And do I have a scary workout for you.

I have written out 20 different exercises and placed them in a pot. With each beep of the timer I draw a new exericse out of the pot… never knowing what is coming up.

It’s a trainer surprise!

This was a lot of fun filming, and I think you are going to love it! But, as always, leave on the YouTube channel and tell me what you thought.

ox PJ

 

TOOLS NEEDED

A pair of light, moderate & heavy dumbbells 

THE WORKOUT 

Not sure?? But, I do know it’s 20 moves, 45 seconds a move, 15 seconds rest and one time through.

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

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