Today's Inspiration!

Need a little motivation to get out there and do something....   I got just the ticket.

No HOlds Bar, Full Body Hour Workout

No need for cardio with this workout, your heart will be pounding, the sweat dripping, and your muscles are gonna get worked. I had a few requests to post this one, so here we go! Do each exercise for one minute, take 20 seconds rest between exercise.  See video below for exercise demos.

Equipment:  mat, timer and dumb bells

Set your timer to 18 rounds,  1:00 work  and 20 seconds rest

Warm up 5-10 minutes

1. Curtsey Lunge Right Leg  weights on shoulders or overhead to make it tougher
2. Curtsey Lunge Left Leg  weights on shoulders or overhead to make it tougher

3. High Knees punches with dumb bells
4. Diamond pushup/ Traditional pushup combo

5. Reverse Squat with dumb bell press
6. Wind shield wipers- touch toes to fingertips

7. Low Jacks with dumbbells ( stay low)
8. Speed Skaters

9. Monkey Pushup ( pike press) with tuck jump
10. Renegade rows with oblique crunch (knee to opposite shoulder)

11. Reverse Lunge Rt. Kick with dumbbells  or keep dumbbells overhead to make it tougher
12. Reverse Lunge Left Kick with dumbbells or keep dumbbells overhead to make it tougher

13. Single arm burpee   with dumbbell press  right
14. Single arm burpee with dumbbells press left

15. Reverse Bridge kick ups or lower and lift alternating legs
16. Dumbbell fly with reverse straight leg lift

17. Glute bridge overhand reach (keep those hips up, glutes contracted the whole minute)
18. Stationary Squat with biceps curl   switch arms half way through interval

Repeat

Cool Down and Stretch

this should take an hour or less to complete with warm up and cool down included.

Super Simple Quick Workout!

Here it is, for those of you who say you have no time to workout! This workout is simple, effective and short.  Remember to ramp up the intensity by making the exercises more challenging if you feel like they are too easy. You want to feel gassed out by the end of it, so you made the most of the limited time you have to workout. This will take you around 20 minutes to do, and you can do it anywhere- on the road, at home, etc...  Remember if you want to see results-  diet is 75-80% so if you don't have as much time to exercise, focus on eating really clean and healthy.  

Equipment:  mat, timer, weights,  bar or dip station, or two chairs and a broom

Set your timer for  18 rounds,    1 minute of exercise   10 seconds rest

warm up  few minutes before you begin...

1. Burpees with pushups and tuck jumps

2. Bicycle crunches

3. Squats or Squat Jumps ( add weights to make it harder)

4. Pull ups on bar, Assisted pull ups on bar,  or Negative pushups on dip station or use two  chairs and broom stick

5.  Triceps/Diamond pushups with hands in diamond formation

6. Split Jumps or Alternating Reverse lunges use weights to make it tougher

Repeat this 3 times....  stretch and cool down, and boom,  you are done!  This should take you 21 minutes-  no excuses!

Get them Glutes Girl

I have to be honest, yes genetics play a big part in the shape and size of your behind. If you have a pancake ass, you aren't gonna get a J-lo booty.... but don't cry just yet, you still can do something to lift, strengthen and add some mass to that ass. If you want to get your backside rocking, try building some muscle back there. 

I've got a simple, effective, no equipment workout for your booty. You can add dumbbells to make the exercises more challenging. Remember if you want to see results, you want to feel challenged, make every rep count, and make the most of your time...  Focus on using your glutes on every rep. This workout is only10 minutes, or  20 minutes if you have more time, it also strengthens your legs, lower back, and abdominals.  Do this workout two to three days per week (give a rest day in between), start adding resistance if the exercises get too easy, and change up the exercises down the road to keep your body guessing. See video for exercise breakdown.

Set your timer to 20 rounds  of 50 seconds of work with 10 seconds of rest.   If doing 10 minute version set timer to    10 rounds  of 50 seconds of work with 10 seconds rest. 

warm up 5-10 minutes

1. Single leg Squat on right leg    or Single leg squat jump to make it tougher and/or add resistance

2. Single leg Squat on left leg       or Single leg squat jump to make it tougher and/or add resistance

3. Glute Bridge Squeeze  (seriously squeeze the crap out of your glutes haha)

4. Sumo Squat Pulses  stay low add resistance to make it tougher

5. Side plank leg lifts  left side  add resistance to make it tougher

6. Side plank leg lifts right side  add resistance to make it tougher

7. Single  left leg glute bridge lifts or hold squeezing glute

8. Single  right leg glute bridge lifts or hold squeezing glute

9. Curtsey lunge  left leg  add resistance to make it tougher

10. Curtsey lunge right leg  add resistance to make it tougher

repeat if doing the 20 minute version

Cool down and stretch

(in the video I meant to say the gluteus medius abducts not adducts... my bad)

Some good exercises to incorporate in your cardio routine that engage your glutes are running stairs, the stair climber at the gym, hill sprints outside, running on an incline on the treadmill, spinning out of the saddle....  

Looks aside, building your backside has other benefits that are just as important. Strengthening your gluteus maximus will improve your athletic performance, improve your posture and decrease your risk for injury. 

Read more: http://www.livestrong.com/article/515885-the-advantages-of-strong-glutes/#ixzz1kLz15dCj

Think about this the next time you want some fast food!

Want some Chicken nuggets?

Want some fries with your burger?

Exercise and Cancer- Not a Cure but an Improvement

Hi Jocelyn, 

Thanks so much for your consideration and compassion! The article attached, which I recently completed, is about the benefits of fitness and eating healthy during and after a diagnosis of any kind of cancer. Each different cancer has its limitations, but if one can keep a healthy body, they can have a better chance to overcome this awful disease. I have linked to reputable sources and studies in this field and tailored the article to your blog. Please let me know if you are able to post the article so I can shout it out from my twitter and facebook following in order to give your site more traffic. 

Thanks so much for the help and all you do for these people, 

David



Exercise and Cancer- Not a Cure but an Improvement

Physical fitness is always a good thing; there is no such thing as a time when being physically fit is not a good thing, even when you’ve been diagnosed with cancer, undergoing a difficult treatment regiment, or are in remission and fighting to keep cancer from coming back. http://www.mesothelioma.com/treatment/ mesothelioma treatment

 Physical fitness might not be something you think is possible when you are undergoing difficult treatments that take such a toll on your body, or after treatment when your body is weak, tired and your emotional well being is so fragile. However, physical fitness is something doctors and the National Institute of Cancer believe is beneficial to all cancer patients; suffering or in remission.  http://www.cancer.gov/cancertopics/factsheet/prevention/physicalactivity 

Physical fitness is beneficial in a number of ways; the first being that it keeps your body healthy. Not only does your body look better from the outside, it is better on the inside when you exercise. Exercise produces a hormone that eliminates negative hormones caused by stress and anxiety. The hormones caused by stress and anxiety negatively impact your immune system, making it more difficult to overcome illness, which is detrimental to cancer treatments and recovery. The hormone produced by exercise helps to build your immune system’s strength, which allows you to feel better when it comes to illness. 



Additionally, exercise hormones are a feel good stimulant in other ways, as well. Exercise hormones make you feel good emotionally and mentally. Exercise makes you feel better about your body and the feeling you get after you exercise is one of pride and accomplishment; you know you’ve just done something good for yourself and it makes you feel better about your decisions and yourself. What this all amounts to is a better quality of life; cancer takes so much from a person and exercise is a way to get some of what your cancer took from you back. Cancer may cause you stress and anxiety, worry and depression but you can make yourself feel more like yourself by exercising. 



While it is not always going to be possible to exercise during the course of your treatment or afterward, it is important to exercise when you can. Even the most minimal amount of physical activity will have you feeling better. A simple walk up and down your street will help. Taking the stairs instead of the elevator at your next doctor appointment will help. Parking in the farthest spot from the store and walking the length of the parking lot will help. It really does not take much to improve your mood, quality of life and health when it comes to exercise. In fact, 20 short minutes a day makes a huge impact on your health; your mind, body and spirit.




 Almost all of us know someone that has battled or is battling  cancer! Thanks David for sharing this!


 http://www.cancer.gov/cancertopics/factsheet/prevention/physicalactivity

MAKE IT COUNT....

DAMN YOU NIKE, I'VE BEEN SAYING THIS TO MY CLIENTS AND CLASSES FOR YEARS! :)

Testimonials.....

"Over the course of the last two years, I have been on a journey to become more fit and lose weight.  I was able to achieve a 20 pound weight loss with diet and exercise, but still craved becoming stronger and losing my last 10 pounds.  That’s when I noticed Jocelyn training another woman at my local gym.  I was compelled to do personal training after watching how she interacted with her client and realized she was gentle, encouraging, and always upbeat.  She has offered me workouts that are challenging and which have helped me lean down areas of my 39-year-old body I didn’t think could get better.  She has also proposed sound nutritional advice and been a role model for physical fitness.  Jos’ expertise and knowledge make her a top-notch personal trainer who can help you to achieve your fitness goals.  No matter where you are starting, she will give you an individualized program that will foster confidence and the motivation to keep working hard.  I highly recommend you sign up for sessions with her today!"

HC

"Jocelyn,

WOW! You have made a tremendous impact on my workouts, fitness level and my life. You always make the work outs fun and are very encouraging. You are always making sure my form is correct ( I got compliments from another gym member because my forms was so good.) which is sooooo important to any age.

I am continually amazed at the things I am able to do now, that two years ago were impossible. Just going to the gym is not enough sometimes. You need to have someone to motivate you. Knowing myself as I do, your raising the bar each week has me working harder, even when you not around just so I can be better and do more.

Your encouragement has been a huge help in loosing 17 pounds and feeling great. I have so much more energy. My metabolism has increased ( even though I never believed it would) dramatically. My husband is making very nice comments even though I am having to by a new wardrobe.

If you need any referrals please feel free to pass on my phone number 503-807-1212. I'll get you some more clients!"

--

Thanks Dee Pigman

Garden Place - The Green House

"I have been working out with Jocelyn on and off for 6 months and I cannot say enough about how great she is at what she does. Every week I have a new and tough workout that fits what I need to work PERFECTLY. She listens to what you want and is always willing to change up your workout to keep it fun. Best of all she is very flexible in when she is available which is nice with any busy schedule. I am getting married in three months and can’t wait to be in a swimsuit on the beach during my honeymoon thanks to Jocelyn’s help!! I recommended her to anyone wanting a great, challenging workout."

Miranda Flansburg

"I am having a wonderful experience working with Jocelyn. I am working hard and her knowledge and support of my strength challenges and abilities are always a part of our weekly sessions. I am seeing remarkable results in my self esteem, I would highly recommend having Jocelyn as a personal trainer."

Martha Gaugh

"Jocelyn has enabled me to reshape some of my persistent problem areas. I'm stronger and more taut, with better endurance and posture. She's also very positive and encouraging. Training with Jocelyn has boosted my self-esteem immensely--and i actually look forward to going to the gym at 7:00 AM!"

Heather Larimer

"My endurance is better than it's ever been and I definitely attribute that to training with you-- even just 2 bootcamps a week have dramatically improved my performance on the track!

You can quote me on any of that!"

-Meghann aka MegaHurtz

"I’ve been taking Jocelyn’s Fitness Boot Camp classes for about 5 years and am amazed by how she continues to keep things fresh and challenging. This lady is NOT phoning it in. Every session is different from the last one – incorporating familiar exercises with ones we’ve never seen, always keeping us on our toes. The one thing that is consistent? My ass is kicked EVERY time. No joke!"

Joanna Miller

"Jocelyn is a fantastic fitness instructor. I have attended her classes off and on through the years and she has always been a great instructor. In the last year she has taken it to a new level. I also belong to a “Cross Fit” style gym (Recreate Fitness) and Jocelyn’s classes regularly rival the intensity and challenge that Recreate offers."

"Jocelyn's classes are always challenging and she helps you discover your body's potential and how to push yourself that extra mile. I have noticed a huge improvement in my muscle tone and metabolism by taking her strength training class. She is high energy and has a positive and encouraging attitude which makes you want to work harder!"

Kathryn Thomason

"Jocelyn crafts challenging yet fun classes and makes everyone in the class (from the ultra-fit to the work-out novice) 

feel welcome. Jocelyn has each class member challenge themselves and improve their fitness level. Jocelyn varies the class work-outs to keep things interesting and to keep the body guessing at what's coming next."

• • Brenna Dickey

"When you want to succeed as bad as you want to breathe, then you'll be successful"

In Defense of Food , A Must Read

This book really can be life changing...

This review by Jesse Kornbluth, sums the book up very nicely.

"What's better for you --- whole milk, 2% milk or skim?

Is a chicken labeled "free range" good enough to reassure you of its purity? How about "grass fed" beef?

What form of soy is best for you --- soy milk or tofu?

About milk: I'll bet most of you voted for reduced or non-fat. But if you'll turn to page 153 of "In Defense of Food," you'll read that processors don't make low-fat dairy products just by removing the fat. To restore the texture --- to make the drink "milky" --- they must add stuff, usually powdered milk. Did you know powdered milk contains oxidized cholesterol, said to be worse for your arteries than plain old cholesterol? And that removing the fat makes it harder for your body to absorb the fat-soluble vitamins that make milk a valuable food in the first place?

About chicken and beef: Readers of Pollan's previous book, "The Omnivore's Dilemma", know that "free range" refers to the chicken's access to grass, not whether it actually ventures out of its coop. And all cattle are "grass fed" until they get to the feedlot. The magic words for delightful beef are "grass finished" or "100% grass fed".

And about soy...but I dare to hope I have your attention by now. And that you don't want to be among the two-thirds of Americans who are overweight and the third of our citizens who are likely to develop type 2 diabetes before 2050. And maybe, while I have your eyes, you might be mightily agitated to learn that America spends $250 billion --- that's a quarter of the costs of the Iraq war --- each year in diet-related health care costs. And that our health care professionals seem far more interested in building an industry to treat diet-related diseases than they do in preventing them. And that the punch line of this story is as sick as it is simple: preventing diet-related disease is easy.

In just 200 pages (and 22 pages of notes and sources), "In Defense of Food" gives you a guided tour of 20th century food science, a history of "nutritionism" in America and a snapshot of the marriage of government and the food industry. And then it steps up to the reason most readers will buy it --- and if you care for your health and the health of your loved ones, this is a no-brainer one-click --- and presents a commonsense shopping-and-eating guide.

If you are up on your Pollan and your Nina Planck and your Barbara Kingsolver, you know the major points of the "real food" movement. But if you're new to this information or are disinclined to buy or read this book, let me lay Pollan's argument out for you:

-- High-fructose corn syrup is the devil's brew. Do yourself a favor and remove it from your diet. (If you have kids, here's a place to start: Heinz smartly offers an "organic" ketchup, made with sugar.)

-- Avoid any food product that makes health claims --- they mean it's probably not really food.

-- In a supermarket, don't shop in the center aisles. Avoid anything that can't rot, anything with an ingredient you can't pronounce.

-- "Don't get your fuel from the same place your car does."

-- "You are what you eat eats too." Most cows end their days on a diet of corn, unsold candy, their pulverized brothers and sisters --- yeah, you read that right --- and a pharmacy's worth of antibiotics. And they bestow that to you. Consider that the next time there's a sale on sirloin.

-- "Eat food. Not too much. Mostly plants." By which Pollan means: Eat natural food, the kind your grandmother served (and not because she was so wise, but because the food industry had not yet learned that the big money was in processing, not harvesting). Use meat sparingly. Eat your greens, the leafier and more varied the better.

In short: Kiss the Western diet as we know it goodbye. Look to the cultures where people eat well and live long. Ignore the faddists and experts. Trust your gut. Literally.

In all this, Pollan insists that you have to save yourself. And he makes a good case why. Our government, he says, is so overwhelmed by the lobbying and marketing power of our processed food industry that the American diet is now 50% sugar in one form or another --- calories that provide "virtually nothing but energy." Our representatives are almost uniformly terrified to take on the food industry. And as for the medical profession, the key moment, Pollan writes, is when "doctors kick the fast-food franchises out of the hospital" --- don't hold your breath.

"You want to live, follow me." I loved it when Schwarzenegger said that in "Terminator." It matters much more when, in so many words, Michael Pollan delivers that same message in "In Defense of Food."

Gassed out by Burpees

Hey guys! I have another workout for you! This workout will take you about an hour to complete, including a 5 min warm up and 5 min cool down stretch. You won't need any cardio today I promise, your heat is gonna be pounding!

Workout Breakdown:
Repeat this workout twice. Set your timer to 1:10 of work and 20 seconds rest between exercises. After the first round, take a minute or two (that's it!) to regroup, hydrate and then repeat!

Equipment:
Dumb bells, mat and a timer


Warm up 5 minutes

Exercises: Do the following exercises for one minute and 10 seconds, rest 20 seconds between each exercise.

1. Burpee with row on each arm, pop up and 2 double arm rows

2. Burpee with 2 prone jumping jacks

3. Diamond Pushups

4. Side to Side lunges stay low the whole interval

5. One arm burpee with shoulder press right arm

6. One arm burpee with shoulder press left arm

7. 2 Reverse lunges with 2 squat jumps dumb bells on shoulders

8. Negative pushups with 10 second coutdown

9. One leg burpee Left leg (one leg squat if the burpees are getting to your wrists)

10. One leg burpee Right leg (one leg squat if the burpees are getting to your wrists)

11. Dumb bell sit up or Dumb bell sit up to squat

12. Mountain Climbers

13. Glute Squeeze burpees

14. Burpee with tuck jumps


Repeat!

Cool Down stretch 5 minutes

See below for exercise video tutorial



These exercises are simple, but very challenging. They might look easy- but they are not- promise me, after a minute and 10 seconds... you will be glad that interval was over.

hahahaha

More Inspiration....

Check out these guys, the "Bartendaz". Absolutely Amazing Athletes.

Loving my Legs Workout

We welcomed the new year with a bang! This full body workout, had a bit more of a leg focus. The workout is composed of 2 rounds of 19 exercises. You need a timer, mat and weights. Set your timer to 19 rounds of one minute of work, and 15 seconds rest. This workout keeps your heart rate up, and legs burning! Good luck! I posted a video with exercise explanations.

Repeat this twice

1. Lateral hops over mat
2. Pushups chest to the weight placed between hands
3. Surrenders Right Leg with Shoulder press
4. Surrenders Left Leg with Shoulder press
5. Supaman Burpees
6. Biceps curl in V-sit
7. Plank Lateral jumps
8. Forward jump over mat, 180 turn repeat
9. Tricep dips on floor with leg lifts
10. Split Jumps with Twist or Reverse lunge with twist
11. Cobra
12. Side plank leg lifts right side
13. Side plank leg lifts left side
14. Monkey Pushups
15. Sit up to Squat or Weighted Sit up
16. Burpee with tuck jump
17. In/Out Sumo Squat jumps
18. Squat hold
19. Plank, row to rotation

So Amazing

I'm so impressed with the grace, beauty and strength this woman has. This will blow you away!