Cellulite Smasher Workout! And some tips for ya ;-)

HAPPY FRIDAY!!!!!!!

I’ll make this as short and sweet as a I can since I have a lunch date with one of the coolest kids around….my daughter :)

CELLULITE.

It’s a plague that every single woman moans about on a daily basis.

It’s also not the end of the world and I would venture a guess that 99.9% of us have it…..the .1 will get it soon enough.

What is it?

It’s just fat. It’s not a different kind of fat. It’s not some exercise resistant mutant fat. It’s just plain fat that lies close to the surface, hence the reason it looks awkward to us.

Today I did a glute and leg workout at the Slaughter House and realized this would ROCK the world of you 99.9% (.1 save this for later).

When struggling with cellulite there are a few things to remember:

  1. Hydrate like there’s no tomorrow.
  2. Ditch the alcohol.
  3. Toss the sugars too (fast sugars will be stored where your body stores fat fast: i.e. celluliteville)
  4. WORK IT! Heavy weight training AND training legs from all angles helps.
  5. Recover with stretching and foam rolling so you can WORK IT again.

You can do this workout 2x per week to get you started packing your bags towards smoother stems.

legs and glutes

THE WORKOUT.

You will need weights or kettlebells, rubber strength bands (the ones that look like large rubber bands) and some gusto.

Warm up please! Foam roll, dynamic stretches, dance, whatever….just get your legs warm and your heart pumping.

GLUTE firing circuit (uses a medium strength band)

  • Banded bridge with band just above knees (4×20)
  • Banded ABduction (with band above knees, press knees out) (4×20
  • Low banded bridge with band below knees (4×20)
  • Low banded ABduction (4×20)

Move through each move for 1 set, then continue through a circuit of 4 sets, 20 reps. Your butt and hips should burn.

THE WORK

We’ll be using active rest. I alternated between kettle bell swings (ONLY do these if you know how…..like you could teach me cause you’re THAT good) and banded jumping jacks with the strength band at mid-calf

KB (kettle bell) stiff leg dead lift 4×10-15 followed by 20 KB swings after each set

Barbell single leg stiff legged dead lift 4×10 each followed by 20 banded jumping jacks after each set

Elevated Sumo squat with KB (feet on platforms so I can squat lower) 4×10-15 followed by 20 KB swings after each set

Glute finisher:

Banded hip thrust on exercise ball followed by banded hamstring roll ins with bridge on exercise ball. NOTE: if you’re confused, that’s why you need an trainer ;) 4×10 of each move. Followed by 20 banded jumping jacks after each set.

And there you have it. Less than an hour and you should be toast, along with your buns.

IF you follow the above advice and do this workout 2x per week, you should notice a difference in 6-8 weeks…..just in time for Summer.

I’ll be back with more nutrition, training, workouts, tips and tricks for you to live your healthiest life!

Michelle xoxo

 

 

Nutrition Boot Camp FAQ’s

Nutrition Boot Camp starts in just days! I’ve opened up a few more spots, but I am trying to keep them small so we can get to everybody’s questions. Today, I wanted to answer some questions that have come up and clear up what might be holding you back :)

  • How much time will this take?

Well, the answer is: however much you’ll give it. Bootcampers will be given exclusive information sent directly to their inbox for the subject matter we are covering that week. You can read it all right then, or put it in a folder and still have access to the knowledge well into the future. Calls are limited to 1 hour or less every Monday night and will be recorded (or at the very least, typed out) and put into an email within the following 48 hours.

  • What if I can’t make the call?

As stated above, the call will be recorded and sent. I encourage you to email questions that you have prior to any call you may miss so I can answer it for everybody. This also works if you’re just a little shy about asking questions :)

  • What is the difference between Nutrition Boot Camp and Nutrition Counseling?

Nutrition Boot Camp is a class-style environment designed to get the most education and information to a broad range of people. We will be covering basics in Nutrition Boot Camp (more in-depth boot camps will be coming soon!). Nutrition Counseling is one on one personal nutrition, tailored to meet your goals and overcome your own personal obstacles. Nutrition Boot Camp is a 6 week course. Nutrition Counseling takes 3-12 months to complete.

  • What can I expect to have covered in Nutrition Boot Camp?

Here is an overview of our 6 weeks in Nutrition Boot Camp:

  1. DIETS: They only make us fatter
  2. Eating Style vs. Diet
  3. Emotional Eating: Pitfalls and Fixes
  4. Common dis-ease nutrition fixes
  5. Why any kind of deprivation is a BAD idea
  6. Metabolic Damage: We’ll touch briefly on what it is, what causes it, how to identify it and ways to avoid it. There will be an in-depth class offered later on repairing the metabolism.
  • At the end of the day, what will I learn?

While we will al walk away with different things, here are a few I am hoping will stick:

  1. To NEVER trust a diet again…no matter who is doing it
  2. To trust that I can make the right nutrition decisions for myself (and my family)
  3. What the heck is a metabolism really?
  4. Food is fuel, but it should also be enjoyed
  5. I don’t have to live in deprivation to reach my goals
  6. How to clarify my goals and make my nutrition meet my lifestyle.

Those are the basics of what you can expect by enrolling in Nutrition Boot Camp. It’s not a boot camp about my eating style, or why you should change everything you’re doing, or meant to make you feel terrible about the way you are eating….it’s quite the opposite. We learn and then apply that knowledge to suit our lifestyles. Keep it simple people!

Sign up by clicking the NUTRITION TAB or email me: michelle@michellecfitness.com

Januray 13 2014   rockin abs

 

These pictures were taken 3 months apart and were the result of loosening up on food restriction and LESS gym time! I’m no super hero…I just like to share what I know :)

Hope to see you there,

Michelle

Tis the Season! Pumpkin Pancakes and Leg Work

Breakfast can be a tricky time for some people, but with the right ingredients and a little planning you can make it through with flying colors and bright energy.

These pure protein pancakes are SUPER for carb cycling days (low carb days) and are ready in under 5 minutes. BONUS: you can make them in bulk ahead of time, store them in serving sizes in the fridge and be enjoying them within 1 minute.

PURE PUMPKIN AND PROTEIN PANCAKES

Ingredients (just 3!):

1/2 cup pure pumpkin puree, not the pumpkin pie mix

1/2 cup pure egg whites

1 scoop low sugar whey protein (I dig MetRX Vanilla whey OR BSN Lean Dessert Cinnamon for this recipe)

Mix together and cook on non-stick griddle. These will start your day in a filling way and eliminate some carbs as well as excess fat. The protein gives them sweetness BUT if you must have them sweeter try a little drizzle of local honey. Serving size is 3 pancakes.

pumpkin pancakes

LEG WORK:

Your legs offer a vehicle on which you stand your ground AND move forward in life…so make your leg workouts count! Here is a shorter leg workout I use when time is of the essence OR I just feel like I need an extra burn for the day. It’s great to do for those who enjoy running, but don’t want to overwhelm the legs that work so very hard for them.

NOTE; ALWAYS WARM UP

20 kettlebell swings (no KB, no problem! Use a dumbbell or a gallon of milk, just make it work)

50 alternating step ups (I use 20 pounds dumbbells in each hand, you may choose the weight)

20 pop squats (feet on either side of a step with no risers, squat then explode up and land on step. No step? Do it on the floor)

100 walking lunges….you read that right and you can do it!

10-15 Sumo Squats (wide stance, toes out slightly, send butt back and down)

10-15 stiff-legged dead lifts

Make sure the weight you choose for each exercise challenges you and up it after a while. Do 3 total rounds of the circuit and add this workout to your weekly routine 2-3 times to help rid the thighs of cellulite and garner more strength than you thought you had :)

leg work

Peace, love and lunges!

Michelle