Week 6 Sexy Abs Cardio Sculpt with Kelly Rowland Challenge & Queen Latifah Show’s Get Healthy Challenge

We made it!  The final week of the 6week Challenge!

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All 6 weeks of the challenge will be accessible on The Hollywood Trainer Blog so you can always start the challenge at any time! The “SexyABsCardioSculpt 5Pack” are the workouts we used for the challenge and they will also be 50% off for all 5DVD’s (CardioKickBoxing, PowerYoga, Bikini Bootcamp, SexyAbs & SexyAbsCardioSculpt) so it’s never too late to start the challenge!

Healthy Living is a way of life and the purpose of the challenge was to give you nutrition/fitness tips, exercise techniques, recipes and motivation.  If you learned one new thing about healthy living then this journey was a success!

As you continue to measure your success make sure you don’t measure your success on the scale alone. Measure your body fat percentage, inches (girth measurements around your waist, hips, thighs, arms, chest) blood pressure, cholesterol levels and Fitness levels (cardio, muscular strength, muscular endurance & flexibility). It’s important to be a healthy weight but your healthy living success is much more than just that number on the scale.

Never stop learning and always remember that Healthy Living is a choice you make every day and it can be accomplished at any budget.

 

Monday

Cardio & Core

3 mile Walk, Jog, Run with 5 – 60sec Sprints & Sexy Abs with Kelly Rowland DVD Love Handles, 6 Pack & Sculpt Chapters.

Nutrition Tip: Waiting until you are hungry to decide what to eat can lead to emotional eating and poor food choices. Plan your meals and snacks for the week.

 

Tuesday

Resistance & Cardio

SexyAbsCardioSculpt with Kelly Rowland DVD & Jeanette Jenkins or your favorite Interval workout!

 Stay committed & consistent and you will achieve your goals.

 

Wednesday

Cardio & Core

Cardio KickboxingDVD Chapters 1-4 (40min) & SexyAbs with Kelly Rowland Tone, Define & Burn Chapters (12min)

Try one of my favorite Green Smoothies: 3 Handfuls of Spinach, 1 Apple, 1 Lemon, 1 inch piece of Ginger, 1 cup of water and 5 ice cubes in any blender.  Strengthens your immune system & gives you a boost of energy and nutrients! Tweet, Instagram or Facebook us your amazing Smoothie Creations!  Tag #SexyAbsCardioSculpt and #QLChallenge

 

Thursday

Total Body Resistance Interval Training

Bikini Bootcamp or your favorite interval training workout that combines cardio and resistance (strength) training.

Happiness Tip: Never give anyone the power to take away your joy.

 

Friday

Flexibility Training

Power Yoga DVD or Stretch-It-Out DVD or your favorite Yoga Class. 

If you get the pins and needles feeling on the arches or bottom of your feet then take some time to stretch out the fascia on the bottom of your feet with a Downward Facing Dog. Your feet will love you!

Yoga Pose of the day: Downward Facing Dog

Saturday

Feed Your Soul!

Do the workout that is going to make you feel GREAT!

Happiness Tip: Don’t give negative people your energy, save it for those who love and appreciate you.

 

Sunday

Rest, Relax & Recover!

Do something that helps you relax and rejuvenate for the week ahead!

 

Congratulations! You made it through the 6week challenge!  You can always refer back to these tips for additional motivation on your healthy living journey!

 

Always remember that if you fall of your workouts & healthy meal plans it’s ok. Try your best not to let 2weeks turn into 2months or 2years and get back on. Healthy living is a way of life! You can do it!

 

Love your support team,

Jeanette Jenkins

Team Hollywood Trainer www.TheHollywoodTrainer.com

Kelly Rowland

Team Kelly Rowland www.KellyRowland.com

Queen Latifah

Team Queen Latifah www.QueenLatifah.com

 

 

Week 5 Sexy Abs Cardio Sculpt with Kelly Rowland Challenge & Queen Latifah Show’s Get Healthy Challenge!

 

Week 5 Workout Schedule, Fitness/Nutrition Tips & Motivation!

 

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Only two weeks left of the challenge and this week let’s focus on consistency. When you are committed and consistent then you will achieve your goals.

After the challenge is over it’s important to accept that healthy living is a way of life. You have to take the time to grocery shop, prepare healthy meals and snacks and workout consistently.

Exercise is free and it decreases your risk of every illness and helps you feel great inside and out! If companies could bottle up and sell the benefits of exercise to you in a magic pill they would. All you have to do is get your body moving and do it on a regular basis! There are so many options from walking, running, cycling, hiking, dance classes, yoga, home workouts like my Cardio Kickboxing or Sexy Abs Cardio Sculpt with Kelly Rowland. The options are endless you just have to find what you love and get moving!

This week I want you to do your very best at being consistent with all of your workouts and make it a priority in your life because you deserve to be healthy!

We want to know what your favorite workout is so tweet, facebook and instagram us @KellyRowland, @JeanetteJenkins, @IamQueenLatifah, @QLShow we can’t wait to hear from you!

For additional tips, motivation & healthy recipes make sure you’re following us all on Twitter, Instagram, Facebook and our websites:

www.TheHollywoodTrainer.com

www.KellyRowland.com

www.QueenLatifah.com

 

 

Monday

Cardio & Core

3 mile Walk, Jog, Run with 4 – 60sec Sprints & Sexy Abs with Kelly Rowland DVD Love Handles, 6 Pack & Sculpt Chapters.

Today we increased the intensity of your walk/jog/run by adding one more 60sec sprint interval! You can do it!

Nutrition Tip: Make sure you keep your snacks under 200calories, it’s all about portion control so you don’t over eat. Remember it is just a snack, you can eat again in 1-2 hours.

 

Tuesday

Resistance & Cardio

SexyAbsCardioSculpt with Kelly Rowland DVD & Jeanette Jenkins or your favorite Interval workout!

Nutrition Tip: When you over eat you stretch your stomach which is made of smooth muscle and this causes you to increase your appetite. Eat until you are satisfied and stop before you are full. You can eat again in 2 hours.

 

Wednesday

Cardio & Core

Cardio KickboxingDVD Chapters 1-4 (40min) & SexyAbs with Kelly Rowland Tone, Define & Burn Chapters (12min)

Today is Smoothie Wednesday! Putting fruits & vegetables into a fresh smoothie or juice is a convenient way to get a boost of nutrients into the body. Tweet, Instagram or Facebook us your amazing Smoothie Creations! Tag #SexyAbsCardioSculpt and #QLChallenge

 

Thursday

Total Body Resistance Interval Training

Bikini Bootcamp DVD or your favorite interval training workout that combines cardio and resistance (strength) training.

 

Confidence looks Sexy on everyone! It doesn’t matter if you are a size 2 or a size 16 it’s always mandatory to love your body. Let us know your favorite body part, Tweet Facebook, or Instagram us and Tag #SexyAbsCardioSculpt #QLChallenge

 

Friday

Flexibility Training

Power Yoga DVD or Stretch-It-Out DVD or your favorite Yoga Class.

Improving the flexibility of your hips and hamstrings can reduce your risk of lower back pain.

Crescent Pose from Yoga is a great hip opener, give it a try!

Meditation Tip: Close your eyes and take 5 deep inhales and exhales. Feel the calmness that comes over your body. Recognize that you own your peace and you can access it at any time. It starts by putting your focus on your breath.

 

Saturday

Feed Your Soul!

Do the workout that is going to make you feel GREAT!

Happiness Tip: Protect your heart, mind and spirit. Everyone and everything does not deserve a front row seat into your life. It is okay to set boundaries.

 

Sunday

Rest, Relax & Recover!

Do something that helps you relax and rejuvenate for the week ahead!

It’s time to plan your workouts & healthy meals for the week ahead! Failing to plan is planning to fail. One week left! You can do it!

Tweet @KellyRowland, @IamQueenLatifah & @JeanetteJenkins and let us know what you did to rejuvenate today!

Love your support team,

 

Jeanette Jenkins

Team Hollywood Trainer

 

Kelly Rowland

Team Kelly Rowland

 

Queen Latifah

Team Queen Latifah

 

Week 4 Sexy Abs Cardio Sculpt with Kelly Rowland Challenge & Queen Latifah Show’s Get Healthy Challenge!

Week 4 Workout Schedule, Fitness/Nutrition Tips & Motivation!

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Latifah

We’re now at the halfway point of the 6week challenge so take a moment to give yourselves a hand! What have you learned so far on this journey? Have you learned a new recipe, a new exercise or a new mental approach to healthy living?

Adopting healthy living is a journey and the most important thing is that you are learning and growing.

We want to know what you have learned so far so tweet, facebook and instagram us (@KellyRowland, @JeanetteJenkins, @IamQueenLatifah, @QLShow) what you have learned!

For additional tips, motivation & healthy recipes make sure you’re following us all on Twitter, Instagram, Facebook and our websites:

www.TheHollywoodTrainer.com

www.KellyRowland.com

www.QueenLatifah.com

 

Monday

 Cardio & Core

3 mile Walk, Jog, Run with 3 – 60sec Sprints & Sexy Abs with Kelly Rowland DVD Love Handles, 6 Pack & Sculpt Chapters.

Today we’re increasing the intensity of your walk/jog/run by extending the sprint intervals to 60seconds!

Nutrition Tip: To help you satisfy your late night cravings have a cup of calming chamomile tea with lemon.

 

Tuesday

Resistance & Cardio

SexyAbsCardioSculpt with Kelly Rowland DVD & Jeanette Jenkins or your favorite Interval workout!

Nutrition Tip: Hydrate, hydrate, hydrate! The same signal goes to your brain when you are dehydrated or hungry so make sure you are properly hydrated before you start snacking. Half your body weight and drink that number in ounces of water a day. Example: 150lbs drinks 75oz = 4-5small 16oz bottles of water.

 

 

Wednesday

Cardio & Core

Cardio KickboxingDVD Chapters 1-4 (40min) & SexyAbs with Kelly Rowland Tone, Define & Burn Chapters (12min)

Today is Green Vegetable Wednesday! Greens! Greens! Greens! Green vegetables are alkaline and loaded with iron, fiber, vitamin C and phytonutrients that help strengthen your immune system. They are low in calories and loaded with fiber to help you feel full & satisfied! Tweet, Instagram or Facebook us your amazing Green Vegetable or Salad Creations!  Tag #SexyAbsCardioSculpt and #QLChallenge

 

Thursday

 Total Body Resistance Interval Training

 Bikini Bootcamp DVD or your favorite interval training workout that combines cardio and resistance (strength) training.

Love your body & know your body type! All body types are beautiful! Are you a mesomorph (athletic), ectomorph (long, lean), endomorph (volumptious) or a combonation! Tweet Facebook, or Instagram us your body type! Tag #SexyAbsCardioSculpt #QLChallenge

Friday

Flexibility Training

Power Yoga DVD or Stretch-It-Out DVD or your favorite Yoga Class. 

Stretching, meditation & deep breathing helps your body de-stress. Take the time to practice these skills that help you relax.

It’s time to take your measurements and check your progress!

Meditation Tip: You give power to the things you choose to focus on so choose wisely. Everything and everyone does not deserve your time and attention.

 

Saturday

Feed Your Soul!

Do the workout that is going to make you feel GREAT!

Happiness Tip: Learn to say no to the things and the people that hurt you and surround yourself with people that lift you up and encourage you to be better.

 

Sunday

Rest, Relax & Recover!

Do something that helps you relax and rejuvenate for the week ahead!

It’s time to plan your workouts & healthy meals for the week ahead! Failing to plan is planning to fail.

Tweet @KellyRowland, @IamQueenLatifah & @JeanetteJenkins and let us know what you did to rejuvenate today!

 

Love your support team,

 

Jeanette Jenkins

Team Hollywood Trainer

Kelly Rowland

Team Kelly Rowland

Queen Latifah

Team Queen Latifah

 

 

 

Week 3 “Sexy Abs Cardio Sculpt with Kelly Rowland Challenge” & “Queen Latifah Show’s Get Healthy Challenge “

Week 3 Workout Schedule, Fitness/Nutrition Tips & Motivation!

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Allow yourself to enjoy the journey! If you complete 2-3 workouts a week and learn 1-2 nutrition tips to add to your weekly regimen then you are doing a great job!

 

When it comes to healthy living you never stop learning! Every day, every meal & every workout is an opportunity to learn something new to help your body function at it’s best!

 

For additional tips, motivation & healthy recipes make sure you’re following us all on Twitter (@KellyRowland, @JeanetteJenkins, @IamQueenLatifah, @QLShow),  Instagram, Facebook and our websites:

 

www.TheHollywoodTrainer.com

www.KellyRowland.com

www.QueenLatifah.com

 


Monday

Cardio & Core

3 mile Walk, Jog, Run with 5 – 30sec Sprints & Sexy Abs with Kelly Rowland DVD Love Handles, 6 Pack & Sculpt Chapters.

 

Today we’re increasing the intensity of your walk/jog/run with 5 sets of 30second sprints!

 

Nutrition Tip: Fiber helps slow down the absorption of sugar to help you maximize your fat burning & it helps you feel full & satisfied.  Daily Fiber intake: Age 50 & younger 25grams women & 38grams men.  Age 51 & older 21grams women & men 30grams.

 

 

Tuesday

Resistance & Cardio

SexyAbsCardioSculpt with Kelly Rowland DVD & Jeanette Jenkins or your favorite Interval workout!

 

Change occurs outside of your comfort zone. If your workout doesn’t feel challenging then don’t expect it to change your body. Exercise of the day! Ballerina Twist/Sumo Squat with a Twist! Try it!

 

Wednesday

Cardio & Core

Cardio KickboxingDVD Chapters 1-4 (40min) & SexyAbs with Kelly Rowland Tone, Define & Burn Chapters!(12min)

 

Today is Healthy Smoothie or Healthy Juice Wednesday! An easy way to load up on your fresh fruits & vegetables is to throw them in a blender or juicer and make a delicious drink loaded with nutrients! Post your healthy smoothie or juice and tag us with #SexyAbsCardioSculpt & #QLChallenge we want to see your amazing creations!

 

Thursday

Total Body Resistance Interval Training

Bikini Bootcamp DVD or your favorite interval training workout that combines cardio and resistance (strength) training.

 

Nutrition Tip: The average American consumes 3,436mg of sodium a day & 400,000 deaths a year are attributed to high blood pressure. Try to lower your sodium intake to 1500mg of sodium/day by increasing your fresh whole foods & decreasing your processed foods.

 

Friday

Flexibility Training

Power Yoga DVD or Stretch-It-Out DVD or your favorite Yoga Class. 

 

Stretching, meditation & deep breathing helps your body de-stress. Take the time to practice these skills that help you relax.

 

Exercise of the day! Try Pigeon pose from yoga which helps open up the hips and decrease your risk of lower back pain.

 

Saturday

Feed Your Soul!

Do the workout that is going to make you feel GREAT!

 

Visualize yourself achieving your goals. The mind is powerful, what you think, you become.

 

Sunday

Rest, Relax & Recover!

Do something that helps you relax and rejuvenate for the week ahead!

 

It’s time to plan your workouts & healthy meals for the week ahead! Failing to plan is planning to fail.

 

Tweet @KellyRowland, @IamQueenLatifah & @JeanetteJenkins and let us know what you did to rejuvenate today!

 

Love your support team,

 

Jeanette Jenkins

Team Hollywood Trainer

 

Kelly Rowland

Team Kelly Rowland

 

Queen Latifah

Team Queen Latifah

Week 2 “Sexy Abs Cardio Sculpt with Kelly Rowland Challenge” & “Queen Latifah Show’s Get Healthy Challenge “

Let’s keep the good energy flowing!

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 KellyRowlandQLShow

If you’re just joining us that’s okay! It’s never too late to make a change for the better! So jump in and get started!

For additional tips, motivation & healthy recipes make sure you’re following us all on Twitter (@KellyRowland, @JeanetteJenkins, @IamQueenLatifah, @QLShow) Instagram, Facebook and our websites:

www.TheHollywoodTrainer.com

www.KellyRowland.com

www.QueenLatifah.com

 

Monday

Cardio & Core

3mile Walk, Jog, Run with 3 – 30sec Sprints & Sexy Abs with Kelly Rowland DVD Love Handles, 6 Pack & Sculpt Chapters.

Today we’re increasing the intensity of your walk/jog/run with 3 sets of 30second sprints to elevate your heart rate, boost your metabolism and increase your calorie burn. You will also get a boost of endorphins that will help you feel AMAZING!

Tuesday

Resistance & Cardio

SexyAbsCardioSculpt with Kelly Rowland DVD & Jeanette Jenkins or your favorite Interval workout!

By combining Cardio & Resistance training in the same workout you get double the benefits! You boost your metabolic rate & increase your fat burning!

Wednesday

Cardio & Core

CardioKickboxingDVD or your favorite Kickboxing Workout! Switching up your workouts help you avoid plateaus, overuse injuries and boredom. Mix it up!

It’s also Healthy Recipe Wednesday so tweet or Instagram us your favorite healthy recipe! We want to know what you’re eating to stay healthy! #SexyAbsCardioSculpt & #QLChallenge

Thursday

 Total Body Resistance Interval Training

 Bikini Bootcamp DVD: Chisel Camp (30min) & SexyAbsCardioSculpt with Kelly Rowland DVD Chapters 8-12:Super Calorie Burner; Long Lean & Toned; Abs Butt & Thigh Blaster; Ab Smash; Lengthen & Meditation! (33min)

 

Friday

Flexibility Training

Power Yoga DVD or Stretch-It-Out DVD or your favorite Yoga Class.  Flexibility training is one of the most overlooked components of fitness. Cardio & Strength training shorten the muscle fibers leaving them bulky & tight and Yoga and stretching lengthen the muscle fibers and improve range of motion of  your joints and your spine which help you with longevity and every day movement.  Time to take your measurements and check in on your progress!

Saturday

Feed Your Soul! Step Outside your Comfort Zone!

Today’s Feed your Soul Saturday, step outside your comfort zone & try a new workout or sport! When you try something new you learn something new about yourself. Allow yourself to be a beginner. Grab a friend or go alone and make new friends. Try that workout that has always peaked your interest: boxing, racquet ball, yoga, pilates, aqua fitness, tennis lessons, golf, mountain climbing, snowboarding, skiing, dance, cycling, bootcamp! Go for it!

 

Sunday

Rest, Relax & Recover!

Take a Hot Bath with some Epsom salts, get a massage, mediate in nature, go to church with your friends and family. Do something that helps you relax and rejuvenate for the week ahead! Try adding Lavendar or Eucalyptus to your bath or lotions to help you relax.

 Tweet @KellyRowland, @IamQueenLatifah & @JeanetteJenkins and let us know what you did to relax today!

 

Love your support team,

 

Jeanette Jenkins

Team Hollywood Trainer

Kelly Rowland

Team Kelly Rowland

Queen Latifah

Team Queen Latifah

 

Week 1 Sexy Abs Cardio Sculpt with Kelly Rowland & Queen Latifah Show Get Healthy Challenge!

Great News! 

 

We are combining our “6 week Sexy Abs Cardio Sculpt with Kelly Rowland Challenge” with the “Queen Latifah Show’s Get Healthy Challenge” so you get TRIPLE the MOTIVATION!

The Queen Latifah Show #1067 pictured:  Jeanette Jenkins, fitness instructor KellyandLatifah

 

We all want 2014 to be your year to GET HEALTHY & it’s always more fun to workout with friends and build a great support system!

 

Every week we will be posting the weekly workout and meal plans on this blog and throughout the week we all will be giving you lots of healthy recipe ideas, fat burning tips, exercise tips & motivation! So make sure you are following us all on Twitter, Instagram or Facebook and our websites:

 

www.TheHollywoodTrainer.com

www.KellyRowland.com

www.QueenLatifah.com

 

Schedule your workout time!

 

Book one hour Mon-Saturday in your Schedule and that is going to be your workout time.

 

One hour may sound like a lot but it is only 4% of your entire day.

 

Research has shown that people who do their workouts first thing in the morning are more successful at sticking to their workout routines.

 

If you cannot schedule your workouts in the morning that’ s okay just schedule it at the best time of day that works for you!

 

You must schedule your workout time because it’s just as important as any business meeting or beauty appointment this is the appointment for your health! If it is not on your schedule then you probably won’t do it. This is just as important as brushing your teeth, combing your hair or taking a shower. This is your internal hygiene to improve your blood flow, internal organs, hormone distribution, mental strength, focus, happiness and so much more. If everyone could see your internal organs like they can see your hair and your face maybe more people would recognize the importance of regular exercise. Exercise is the one thing you can do everyday that doesn’t cost a thing and decreases your risk of EVERY disease so no more excuses, you deserve to be healthy!

 

 

Here is our Week 1 Workout Schedule. It is important to work all of the components of fitness (cardio, muscular strength, muscular endurance and flexibility) to maximize fat burning, reduce overuse injuries, improve overall function and longevity of the body! Feel free to substitute any of the workouts with whatever works for you, your body and your schedule. Just make sure you get it done! No Excuses!

 

Week 1 Workout Schedule

Monday

Cardio & Core

3mile Walk/Jog/Run & Sexy Abs with Kelly Rowland DVD Love Handles, 6 Pack & Sculpt Chapters

 

Tuesday

Resistance & Cardio

SexyAbsCardioSculpt with Kelly Rowland DVD or your favorite Interval workout

 

Wednesday

Cardio & Core

CardioKickboxingDVD & SexyAbs with Kelly Rowland DVD Tone, Define & Burn Chapters

 

Thursday

Total Body Resistance Interval Training

Bikini Bootcamp DVD: Cardio Camp (30min) & SexyAbsCardioSculpt with Kelly Rowland DVD Chapters 2-6: Total Body Blast, Amazing Arms & Legs, Bye Bye Love Handles, Beautiful Back & Booty Patrol Chapters (25min)!

 

Friday

Flexibility Training

Power Yoga DVD or your favorite Yoga Class

 

Saturday

Feed Your Soul!

Do the workout that is going to make you happy today! Maybe you need to get outside and take a hike and enjoy nature or a jog in the fresh air or maybe you need to destress at your favorite Yoga class or maybe you need the motivation and high energy of your favorite dance class! Whatever you need, go do it! Feed Your Soul!

 

Sunday

Rest, Relax & Recover!

Take a hot bath with some Epsom salts, get a massage, mediate in nature, go to church with your friends and family. Do something that helps you relax and rejuvenate for the week ahead!

 

 You can do this! Allow yourself to be a beginner. No one starts off being excellent we all have to work hard to achieve our goals. Use this 6weeks to help you build a habit and a new lifestyle change and allow yourself to learn something new everyday. There is so much great information about healthy living so just take it one day at a time and take this as an opportunity to learn about your body and what you need to be healthy. We are all unique and one size does not fit all, this journey is for you! Let’s get started! It’s time to GET HEALTHY!

Tweet, Facebook & Instagram all of us! We can wait to hear about your journey and I will be answering several questions everyday of the journey!

 

Love your support team,

 

Jeanette Jenkins

Team Hollywood Trainer

                                                                                                                             Kelly Rowland

Team Kelly Rowland

                                                                                                                        Queen Latifah

Team Queen Latifah

 

 

 

 

 

6 WEEK SEXY ABS CARDIO SCULPT BOOTCAMP!!!

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Are you ready for a challenge??  Join Kelly Rowland & Jeanette Jenkins for their 6 week Sexy Abs Cardio Sculpt Challenge in the New Year!! Summer Bodies are built in the winter so we are bringing you 6 weeks of workouts, motivation and healthy living tips to help you reach your goals and live healthier lives. Everyone worldwide can join the challenge  because they’ll be posting all the details on their blogs & social media! Follow Jeanette on–>> FACEBOOK —- TWITTER —- INSTAGRAM.  They’ll be rotating these 5 DVD’s:
1. Sexy Abs with Kelly Rowland
2. Sexy Abs Cardio Sculpt
3. Power Yoga
4. Bikini Bootcamp
5. Cardio Kickboxing
The challenge begins in 3 weeks, January 2014. Today is the last day of our 50% OFF all DVDs sale so get your the 5 DVDs you will need for this challenge before the sale ends. We look forward to motivating everyone in the New Year! This is gonna be FUN!

~Team Hollywood Trainer

 

AEROBIC BASE TRAINING

 

beginner

Aerobic base is the heart-rate range where you can exercise comfortably for long periods of time (20 to 60 minutes or more) without stopping. This is the most important type of training for a beginner exerciser. Of the three types of cardio/aerobic training described in The Hollywood Trainer Weight-Loss Plan, this is the form that is lowest in intensity, requiring you to maintain a steady heart rate that is between 50 and 75 percent of your maximum heart rate for 20 minutes or longer.  A half-hour power walk that elevates your heart rate to 65 percent of your maximum heart rate is a good example. During aerobic exercise, your body is using oxygen to create energy to keep going, oxygen that, in turn, your body uses to burn fat and sugar. The more you condition your aerobic base, the more you will strengthen your heart and lungs, the more efficient you will become at using fat as a fuel source, and the easier it will be to function in your everyday life without running out of breath or energy. Just as you have to walk before you run, you have to train your aerobic base before you can move up to higher intensities of training. You can use a heart-rate monitor to keep track of your heart rate during your workout.

~Team Hollywood Trainer

“Like”Jeanette’s FAN PAGE for Health & Fitness Tips!
https://www.facebook.com/pages/Jeanette-Jenkins-The-Hollywood-Trainer/180822369058?ref=tn_tnm

The Hollywood Trainer – Jeanette Jenkins – August/September Newsletter

The Hollywood Trainer - August Newsletter
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I’m looking forward to sending you this newsletter once a month to motivate you on your healthy living journey! I’ve learned that it is easier for people to digest little bite sizes of information so they don’t feel overwhelmed. In this month’s newsletter we have provided you with a recipe of the month, an exercise of the month, a nutrition tip and a relax and rejuvenate tip.  If you’ve fallen off the healthy living wagon remember it’s never too late to make a change for the better! You can do it!

Jeanette

Hey Pittsburgh PA! Jeanette will be the Keynote Speaker at the Highmark Fun Fit & Fabulous Conference on August 17th and the Registration is only $20.00! Can you say amazing! Jeanette is looking forward to motivating, inspiring & educating everyone with some great Healthy Living Information! It is already 70% full so if you want to come make sure you register! We are looking forward to meeting everyone in Pittsburgh! Here is the link to register for the event!——>>  http://www.funfitfabulous.com/fff2/registration/index.shtml

WHAT’S HOT

Sweating in Style

Studies have proven that when you look and feel good in your fitness attire you are motivated to exercise harder.  You don’t have to spend hundreds of dollars on a new wardrobe. Start by picking up a few pieces that are comfortable, fit you well and make you feel confident.

The best and longest lasting workout clothes are made with Dri-Fit fabrics that pull your perspiration away from your skin so you don’t feel damp. Many different companies have various names for Dri-Fit material, so it is important to read the tags, which will describe the benefits of the material and clearly state whether the fabric has Dri-Fit qualities.

Exercise of the Month

Medial Deltoid Lifts in a Chair Pose with Side Leg Reach

This single move will tone your Shoulders, Back, Glutes, Abs and Legs.

medial-deltoid-lifts

Cardio Kick Boxing This exercise is from our Cardio Kickboxing Workout. For more great exercise moves like this one click here to download or purchase.Burn 700-1000 calories with this 50 min super fun Cardio Kickboxing Workout. This workout is broken down into 5 chapters so if you are short on time you can do one or two chapters or mix and match your favorites.

Breakfast Anyone!!!

Egg White-Turkey Scramble

Recipe from “The Hollywood Trainer Weight-Loss Plan Book”

This is a favorite breakfast meal among fitness competitors, athletes, and bodybuilders. It is packed full of protein to help you rebuild those muscle fibers and burn fat. 1 serving

  • 4 ounces lean ground turkey
  • 1 fresh basil leaf, chopped, or 1 teaspoon dried basil
  • 1 fresh sage leaf, chopped, or 1 teaspoon dried sage
  • 1 pinch sea salt or Himalayan salt
  • 2 teaspoons freshly ground black pepper
  • ¼ cup chopped onion
  • 1 clove garlic, minced
  • ½ tablespoon olive oil
  • 8 cherry tomatoes, quartered
  • 4 large egg whites, beaten

Using clean hands, combine the ground turkey, basil, sage, sea salt, and pepper in a small bowl. In a medium skillet over medium heat, sauté the onion and garlic with half of the olive oil for 1 to 2 minutes. Add the seasoned turkey and continue to cook, until the turkey is cooked through, stirring constantly. Add the cherry tomatoes and cook for 1 minute. Remove the turkey mixture from the skillet with a slotted spoon and discard any excess fat, wiping the skillet with paper towel. Lightly coat the skillet with the remaining olive oil and heat again over medium. Return the turkey mixture to the skillet, add the egg whites, and sauté for 2 minutes, or until the egg whites are completely cooked.

Nutritional Information Per Serving:
334 calories – 37g protein – 8g carbohydrates – 15g fat – 4g saturated fat – 820mg sodium – 0g fiber

“The Hollywood Trainer Weight Loss Plan” book is packed with over 80 Healthy Yummy Easy-to-Make recipes. Click here to order your copy today.

21 Days to Make Healthy Living a Lifetime Habit

RELAX & REJUVENATE

Today is a great day to clear your mind, own your peace and nurture yourself.
Run a nice hot bath, light some candles and incense, and enjoy being still. Let your mind, body and soul completely unwind.

NUTRITION TIP:
Poaching your fish (Cooking it in water) is the best way to preserve the healthy fats, which are easily destroyed by light and heat.
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JEANETTE JENKINS IN PITTSBURGH AUG 17th!!

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Hey Pittsburgh PA! Jeanette will be the Keynote Speaker at the Highmark Fun Fit & Fabulous Conference on August 17th and the Registration is only $20.00! Can you say amazing! Jeanette is looking forward to motivating, inspiring & educating everyone with some great Healthy Living Information! It is already 70% full so if you want to come make sure you register! We are looking forward to meeting everyone in Pittsburgh! Here is the link to register for the event!——>>  http://www.funfitfabulous.com/fff2/registration/index.shtml

~Team Hollywood Trainer

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The Hollywood Trainer – July/August Newsletter

 

The Hollywood Trainer
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Don’t Delay

START EXERCISING with JEANETTE Today !!!!

We are THRILLED to announce our download store is open and we hope you enjoy the benefits of

  1. Free Shipping
  2. NO international duty and excise fees
  3. Immediate Access to any of The Hollywood Trainer Videos
  4. Environmentally Friendly.  Since no materials are used for packaging or shipping you minimize the adverse impact on the environment.

WHAT’S HOT

START THE SEXY FOR SUMMER CHALLENGE TODAY!

The “Sexy for Summer Challenge” will give you the motivation to help you go hard for 6 weeks!  

All of the workouts in the challenge are also available for immediate download at www.TheHollywoodTrainer.com so if you want to get started you have NO EXCUSES! 6 weeks!Let’s do this! ,You can also substitute the DVD’s with your favorite workouts! The most important thing is that you get it in & stay committed and consistent for 6 weeks!

CLICK HERE FOR THE SEXY 4 SUMMER WORKOUT CALENDAR
https://www.thehollywoodtrainer.com/426/the-sexy-for-summer-workout-calendar/

We want to hear from you! Let us know about your progress with the challenge and get more motivation and tips by following Jeanette on Twitter @JeanetteJenkins
and Facebook.

Meditation Through Visualization

With summer here, it seams perfectly fitting to indulge the mind, body and soul in a meditation exercise that involves visualizing the ocean.

  1. Find a comfortable place to sit and relax. Close your eyes and calm your body by breathing slowly and steadily.
  2. Inhale feel your lungs expand, then exhale feel your body relax.
  3. Close your eyes and hear the ocean rolling in and crashing against the shore.
  4. Visulaize the clear blue ocean, smell the salt in the air.
  5. Feel the healing, invigorating sea air blowing across your skin and the warmth of the sun penetrating your arms, legs and face.
  6. Enjoy this time to relax, be joyous, and continue to breath

Recipe of the Month

Halibut With Mango Salsa

Here’s a great recipe that adds color to your summer BBQ plate! The mango salsa gives great flavor to the halibut (or chicken if you don’t eat fish), and due to the density of the halibut, you will definitely feel satisfied when you are finished eating. 

2 servings

  • 1 large ripe mango, peeled and diced
  • ½ small red bell pepper, seeded and diced
  • 1 medium tomato, seeded and diced
  • 1 whole green onion, chopped
  • 2 tablespoons minced fresh ginger
  • 1 clove garlic, minced
  • Juice of 1 lime
  • 3 tablespoons chopped cilantro
  • 2 (6-ounce) halibut fillets
  • ¼ teaspoon sea salt or Himalayan salt
  • ¼ teaspoon freshly ground black pepper

Preheat oven to 350 degrees Fahrenheit. In a medium bowl, combine the mango, red pepper, tomato, green onion, ginger, garlic, lime juice, and cilantro. Mix well, cover, and refrigerate until ready to serve.

Season the fish filets lightly with sea salt or Himalayan salt and pepper. Place in a nonstick baking dish. Bake for 10 to 12 minutes, or until flesh is white and opaque. Drizzle the mango salsa over the fish and serve immediately.

Nutritional Information Per Serving:
357 calories – 46g protein – 29g carbohydrates – 4g fiber – 5g fat – 416mg sodium

More great recipes for every season can be found in my book, “21 Days to Make Healthy Living a Lifetime Habit”, which you can buy here.

21 Days to Make Healthy Living a Lifetime Habit

NUTRITION TIP:
Staying Cool for Summer
Keeping hydrated during summertime is essential to your overall fitness success. I recommend that you drink half your body weight in ounces (Example: If you are 130 lbs., drink about 65 ounces a day). It seems like a lot, but if you consistently have a regular 16 oz. bottle of water on hand, you’ll reach that goal easily and you will not have any problem getting the proper hydration as the temperature rises!
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THE IMPORTANCE OF STRENGTH TRAINING

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There are many reasons I advocate integrating resistance (or strength) training that effectively improves your muscular strength and muscular endurance, but the key three are:

1. Resistance training will help you burn more body fat. The muscle cell is the site in the body where your body fat is burned off as fuel. The more actively you train and develop your muscles, the more fuel they will need. The more fuel they need, the more fat and sugar they will draw from the store in your body, leaving less to settle in around your waistline! Strength training thus boosts your metabolism, helping you burn more calories even when you are at rest.

2. Strength training is important to avoid injury and reduce stress on the body. It is essential for your long-term, overall health to fortify the muscles, bones, and connective tissues that form the infrastructure of your body. Every great athlete knows the importance of training their bodies so they are resilient enough to endure the stresses of their sport. Your body needs the same kind of preventative care. Whether you power walk, jog, cycle, step, hike, or simply run around with the kids, any cardio exercise that you are doing will put repetitive stress on your joints and bones — particulary your knees, ankles, and feet — and your lower back. The more weight you carry, the more stress you are putting on your body. If you take care to strengthen your body’s framework, you will reduce your susceptibility to injury, as well as to serious problems like osteoporosis and arthritis.

3. Last but certainly not least, resistance training is the only way you’re going to get that beautiful, sexy, toned look. By adding tension to your muscles, you can achieve the sculpted lines in your legs, butt, abs, and arms that you know you want.

Not sure how or where to start? I recommend getting the “Hollywood Trainer Weight Loss Plan“. The book comes with 4 workouts on DVD and over 80 healthy recipes. To make sure you achieve those beautiful sculpted lines, total body resistance training (muscular strength and muscular endurance) with dumbbells and calisthenics is integrated into the “Chest, Tri’s and Booty Circuit”, “Back, Bi’s, and Thighs Circuit”, and “Core Workout”. It’s time to get the body you want and deserve!!

–Team Hollywood Trainer

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Long, Lean, Flexible & Toned

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Every time you contract a muscle fiber you are shortening it. If your goal is to have long lean muscle fibers instead of short stalky muscle fibers, then you must balance contracting with lengthening. Yoga, Ballet, Pilates and Static Stretching all have movements that focus on lengthening the muscle fibers. Five minutes of stretching at the end of a workout is not enough to lengthen your muscles or improve your range of motion. Try a full hour or 45 minutes of lengthening. Lengthening a muscle fiber is work and you will have muscle soreness the next day. You are still tearing down muscle fiber, but you are tearing down to lengthen the muscle, instead of tearing down to shorten, as in most cardio or strength training workouts.

You can add Jeanette’s Power Yoga, Yoga, or Pilates workouts to your exercise regimen once or twice per week. Click the links below to get the workouts:

>>>Power Yoga DVD or Download<<<

>>>Yoga DVD or Download<<<

>>>Pilates DVD or Download<<< 

~Team Hollywood Trainer

“Like”Jeanette’s FAN PAGE for Health & Fitness Tips!
https://www.facebook.com/pages/Jeanette-Jenkins-The-Hollywood-Trainer/180822369058?ref=tn_tnm

The Sexy For Summer Workout Calendar

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The “Sexy 4 Summer Challenge” workout calendar will give you a little motivation to help you go hard for the next 6 weeks!  All of the workouts are available as downloads and DVDs at www.thehollywoodtrainer.com/shop. If you don’t have all the DVDs or downloads that’s ok, you can substitute any of the workouts! For example you can substitute the Power Yoga, Bikini Bootcamp with a total body sculpting workout,  with your favorite yoga class, the Cardio Kickboxing with a kickboxing workout, and Blast the Belly Fat with your favorite total body sculpt workout with a ball.

Stay committed and consistent with your workouts and you will achieve your goals! You can do it!

Purchase the Sexy Abs 3Pack workout, the Cardio Kickboxing workout, and the Blast the Belly Fat workout to get started with the challenge.

Tell Jeanette and Team Hollywood Trainer about your progress with this 6 week challenge by commenting below, talking to Jeanette on Twitter or sharing your journey with us on Facebook.

–Team Hollywood Trainer

 

 

 

 

HIGH INTENSITY & LOW INTENSITY WORKOUTS

It’s important to vary a fitness routine with both high- and low-intensity exercises because both have benefits for fat burning, weight loss, and overall health. Low-intensity  workouts that gradually increase in intensity over time will help you build your aerobic base. When you build your aerobic base you become more efficient at using fat as a fuel source and you will be able to participate in high-intensity workouts without feeling nauseated or light-headed. High-intensity workouts help you increase  the amount of calories that you burn and will increase your metabolic rate, especially for the first two hours after your workout is complete. High-intensity workouts put a greater demand on your muscles, which will create a greater physical response. Both styles of workouts are important and both will help you burn fat, burn calories, and change you physique!

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Is it good to run everyday of the week?

No, it is not good to run everyday. Running everyday puts a lot of stress on your joints, bones and connective tissues. Most avid runners, suffer from shin splints, lower back pain, tight hip flexors, tight hamstrings, hip, knee, ankle and foot pain, tight muscles and foot disorders like plantar faciitis and bone spurs. Running is not the problem but doing the same activity over and over again is. Any activity repeated over and over will cause some sort of wear and tear on your body. It doesn’t matter if it is swimming, cycling, tennis, aerobic dance class, boxing, racquetball, or hiking. If you repeat the same movement everyday your body will suffer from some sort of overuse.

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The FIRST step is always the most important!!

Are  you ready to take the first step towards leading a healthy lifestyle? Well, before you get up and start moving take a moment to sit down and make a plan because failing to plan is planning to fail. Before you jump into a new workout program start with an assessment to determine how to get the most out of it.  Follow the steps below to assess your current fitness level, identify your objectives and learn how to stay on track.

  • Write it down. Buy a journal to organize workouts, monitor progress and keep goals top of mind.
  • Be reasonable and specific. When creating goals, don’t tell yourself “I want to lose weight.” Instead, rephrase into “I want to lose 5 pounds and tone my abs.” This will make your target seem more achievable.
  • Get numbers. Measure your waist, hips, thighs and arms with a standard tape measure. Determine your body mass index (BMI)—go to caloriecontrol.org for an online BMI calculator—and weigh yourself to get an accurate baseline. Recheck each week to determine whether you’re challenging yourself enough.
  • Charge your MP3. Create playlists of songs that motivate you and make you want to get up & move!!
  • Schedule workouts.  Get out your PDA or planner and block out time each day to exercise. When training becomes a regular part of your agenda, it’s easier to stay on track. Shoot for early-morning exercise when you’re more likely to go. You’ll also have more energy and power-up your metabolism for the rest of the day.

~ Team Hollywood Trainer

Do you want to get a tight tush?

Transform your back side by doing these booty specific exercises and following a healthy meal plan. These are the most effective exercises that I always include in a workout designed to tighten your tush:


Standing Exercises 1-2 sets, 15-25 reps
1)      Single Leg Squats – bodyweight
2)      Reverse Lunges- 3lb-8lb dumbbells
3)      Squats- 5lb-10lb dumbbells
4)      Side Kicks, Round House Kicks and Back Kicks
Floor Exercises 1-2 sets, 15-25 reps
1)      Back Kicks on all fours
2)      Fire Hydrant on all fours
3)      Shoulder bridge butt squeezes
4)      Single leg shoulder bridge butt squeezes
Cardio Exercises 20-45minutes
1)      Hiking or Treadmill Walking on an Incline of 5.0-10.0
2)      Climbing Stairs or  Stair climber Machine
3)      Ice Skating, Rollerblading or Skating Machine
4)      Jogging or  5 sets of  30-90second Sprint Intervals with 2-3minutes of recovery

Get more exercises from the “Butt & Thigh Blast” Workout DVD. It is specifically designed to tighten your tush and it has been hailed by many as their favorite workout.  You can get it here → BUTT & THIGH BLAST DVD 


 

Walk and Jog Workout Program

Walk/Jog Program

You don’t need any equipment.  All you have to do is go out the front door.  You can do these Cardio Workouts on a treadmill, outside at the park, on a school track, around a football field or along the streets in your neighborhood.  Just make sure whatever location you choose that it is safe and convenient.  The amount of calories that you expend from this workout will vary from individual to individual depending on your level of fitness, height, age, weight, gender, genetics, metabolic rate and body fat percentage.

The Calorie expenditure range for a 30 minute Power walk/ Jog is approximately 250-350 calories and for a Jog/Run/Sprint is approximately 350-500 calories.  As you can see the range is quite large.  I recommend that you use a Heart Rate Monitor while you are doing your workouts so that you can get a better estimate of your calorie output.  The Heart Rate Monitor will also help you recognize when you are slacking off so you can pump up the energy and put in 100% effort.  Take away the guessing game and get a Heart Rate Monitor.

Level 1

Power Walk 5 minute warm-up

20 minute Power walk

Cool Down 3-5 minutes

Level 2

Power Walk 5 minute warm-up

6 Intervals 60-90second Jog/ 3 minute Power Walk

Cool Down 3-5 minutes

Level 3

Power Walk 5 minute warm-up

6 Intervals 2 minute Jog/ 2minute Power Walk

Cool Down 3-5 minutes

Level 4           

Power Walk 5 minute warm-up

6 Intervals 3minute Jog/ 2 minute Power Walk

Cool Down 3-5 minutes

Level 5

Power Walk 5 minute warm-up

7 Intervals 3 minute Jog/ 1minute walk

Cool Down 3-5 minutes

Level 6

Power Walk 5 minute warm-up

4 intervals 5 minute Jog/ 1 minute Power walk

Cool Down 3-5 minutes

Level 7

Power Walk 5 minute warm-up

2 intervals 15 minute Jog/ 2 minute Power walk

Cool Down 3-5minutes

Level 8

Power Walk 5 minutes warm-up

Jog 30 minutes

Cool Down 3-5 minutes

Level 9

Power Walk 5 minute warm-up

4 Intervals 5 minute Jog/ 60 second Run/Sprint

Cool Down 3-5 minutes

Level 10

Power Walk 5 minute warm-up

4 Intervals 5 minute Jog/ 90 Second Run/Sprint

Cool Down 3-5 minutes

Level 11

Power Walk 5 minute warm-up

4 Intervals 5 minute Jog/ 2 minute Run/Sprint

Cool Down 3-5 minutes

Level 12

Power Walk 5 minute warm-up

5 Intevals 5 minute Jog/2 minute Run/Sprint

Cool Down 3-5 minutes

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Rest~ Relax and Rejuvenate

Rest, Relax and Rejuvenate

             Learning how to slow down and take deep breaths will help you to relax.  Have you ever noticed that when you are experiencing anxiety, stress, or anger, you usually have a shallow quick breath, whereas when you are sitting by the ocean watching the sunset or resting on a massage table your breath is deep and slow? Taking deep breaths can help your body slow down and relax.

Eastern philosophies of health and well-being emphasize the balance of an invisible vital energy in the body, known as qi, pronounced chee.  When a person is healthy, qi flows smoothly along channels in the body known as meridians.  The flow of qi depends on the balance of two complementary yet opposing forces: yin and yang.  When yin and yang are imbalanced in the body from stress, inactivity, anxiety, poor eating habits or spiritual neglect, energy flow through the meridians becomes blocked and causes symptoms of illness.

Go through the following steps to experience the calming effects of deep breathing:

1.  Find a comfortable place to sit: chair, floor, yoga mat, pillow, or bed.

2.  Close your eyes and place your hands on your stomach and take a nice deep breath in; feel your diaphragm expand as your lungs fill with air. Exhale and empty all of the air out of your lungs.  Feel a sense of relief in your mind and your body with each exhale.

3.  Try to keep the air movement slow and continuous.

4.  Try not to hold your breath; instead, gradually build up the length of each exhalation until you have reached 6 or 7 seconds.

5.  Think of each exhalation as a release of the negative energy, stress and anxiety out of your body and into the universe, leaving you the opportunity to rebalance the energy within your body.

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High Intensity Doesn’t Mean High Impact

High Intensity Doesn’t Mean High Impact

High intensity is a term used to describe a workout that is very challenging.  A high intensity workout will push you to your limits and you will be working at a heart rate above 75% of your max for most of the session.

High impact describes the amount of stress a workout will put on your joints. High impact activities are those that have you jumping or taking both feet off of the ground at the same time, things like running, jumping jacks, jump squats, jump lunges, tennis, basketball, running stairs, sprinting, some dance moves, some kick boxing moves, some aerobic dance moves.  It is not safe for someone who is overweight to participate in high impact activities, but this doesn’t mean that overweight people can’t get a great workout.  There are many types of workouts that are high intensity but low impact, such as swimming or cycling. So don’t confuse intensity with impact.  If you are very overweight it is best to decrease your body weight and strengthen your joints with low impact activities and strength training before moving into the high impact exercises.

Always exercise smart. You don’t have to jump up and down to get an effective workout. You have the power to control the impact and intensity of your workouts so you are getting the best results for you!

“Like” my FAN PAGE for Health & Fitness Tips!
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Ten Things to Keep You Going

Ten Things to Keep You Going

It’s a tough world out there and everyone needs to find sources of inspiration to fight off the demons.  Before you get started with your day, get out your journal and make a list of ten things that you can use as sources of joy and motivation. Whether it’s a favorite saying, a photo, a person, or a place that you love, your list should include things that nourish and inspire you both mentally and spiritually.  When you’re having a tough day and you need that extra spark to get yourself ignited, you’ll want to come back to this list — so make it a good list! (You might also want to hang this list on your refrigerator or bulletin board as a daily reminder.)

 

Jeanette’s Top Ten List for Motivation and Inspiration

1. Going to church on Sunday or Bible Study during the week

2. Music: A great playlist with my favorite songs

3. Time with family and friends — having fun, talking on the phone, or emailing.

4. Reading self-help books: The most memorable for me include Seat of the Soul by Gary Zukav; Creating Affluence and The Seven Spiritual Laws of Success by Deepak Chopra; The Four Agreements by Don Miguel Ruiz; and Battlefield of the Mind by Joyce Myers

5. Walking, hiking, and playing with my dogs

6. Being close to nature: the ocean, trees, birds, flowers, and animals

7. Taking a yoga or dance class

8. Reading quotes or prayers such as the Serenity Prayer: “God grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.”

9.  Contemplating passages from the Bible. Among my favorites: “Do nothing from selfishness or empty conceit, but with humility of mind let each of you regard one another as more important than himself; do not merely look out for your own personal interests, but also for the interests of others.” Philippians 2: 3, 4

10. Reading to discover new ideas and get information I can use in my own life and teaching.

 

 

5 Moves To Blast The Belly Fat

5 Moves To Blast Belly Fat

Yes, you do have to eat healthy to burn the fat off of your belly. You must have more calories going out and fewer calories coming in. There are 3,500 calories in one pound of fat, so you need to be eating 500 fewer calories (calorie negative) than what you burn daily (daily active metabolic rate) to lose one pound of fat a week.

If your daily active metabolic rate is 2,500 calories per day, then you should be eating 2,000 calories a day to burn off one pound. of fat in a week. You can use ( this metabolic calculator ) to calculate your daily active metabolic rate. Then subtract 500 and that will be the number of calories a day you should be eating so you can lose one pound of fat a week.

The truth is you also need to be doing core exercises, because it’s the synergy of a great training program and a great meal plan that delivers an incredible core and defined abs. Core focused cardio, total body toning and specific core defining exercises will absolutely help you blast the fat off of your belly.

The core is a group of muscles just like any other area in your body, and you must train them if you want them to improve with better strength, tone, endurance and flexibility.

Here are five core exercises from my “Blast the Belly Fat” DVD that will help you create a strong, toned & flexible core. Do them in a circuit format and repeat them three to five times for an incredible core-focused total body workout.

These moves are intermediate to advanced and they are guaranteed to deliver results. If you are a beginner, make sure you do the movements at your own pace and your own range of motion. The more you practice, the better results you will get. Allow yourself to be a beginner and your form and technique will improve each time you do this circuit.

You can find clips of these exercises on my facebook fan page. https://www.facebook.com/pages/Jeanette-Jenkins-The-Hollywood-Trainer/180822369058?ref=hl

1) Cross Jacks: This is a core focused total body cardio move that will help you increase your calorie burn and tone the abs.

2) Mountain Climbers to Cross Rotation: This is a core-focused cardio move (mountain climber) followed by a core-focused total body toning move (cross torso rotation). This combination will increase your calorie burn and help you tone the entire body with an extra focus on the abs.

3) Plank Walk-Ups: This a combination of core-focused cardio and total body toning move. By using the entire body you will keep the calories burning while toning the entire body, including the abs.

4) Stationary Lunge With Rotation: This is another total body toning move, and by adding a basic rotation we increased the use of the core muscles, helping you create more definition in the abs.

5) Leg Reach With Rotation: This is a specific core-defining exercise that recruits the transverse abdominus (a muscle that wraps around your stomach like a belt, acting like a corset pulling in your lower belly and supporting your lower back), rectus abdominus (the “six-pack”) and the obliques. To modify this movement, all you have to do is bend your knees. Do the range of motion that you can achieve and each time you practice you will get better and better!

For more amazing core-focused exercises you can check out  my Blast the Belly Fat DVD

You don’t need any equipment for this cardio workout.

Cardio – Power Walk, Jog, Run, Sprint

You don’t need any equipment.  All you have to do is go out the front door.  You can do these Cardio Workouts on a treadmill, outside at the park, on a school track, around a football field or along the streets in your neighborhood.  Just make sure whatever location you choose that it is safe and convenient.  The amount of calories that you expend from this workout will vary from individual to individual depending on your level of fitness, height, age, weight, gender, genetics, metabolic rate and body fat percentage.

The Calorie expenditure range for a 30 minute Power walk/ Jog is approximately 250-350calories and for a Jog/Run/Sprint is approximately 350-500 calories.  As you can see the range is quite large.  I recommend that you use a Heart Rate Monitor while you are doing your workouts so that you can get a better estimate of your calorie output.  The Heart Rate Monitor will also help you recognize when you are slacking off so you can pump up the energy and put in 100% effort.  Take away the guessing game and get a Heart Rate Monitor.

Level 1

Power Walk 5 minute warm-up

20 minute Power walk

Cool Down 3-5 minutes

Level 2

Power Walk 5 minute warm-up

6 Intervals 60-90second Jog/ 3 minute Power Walk

Cool Down 3-5 minutes

Level 3

Power Walk 5 minute warm-up

6 Intervals 2 minute Jog/ 2minute Power Walk

Cool Down 3-5 minutes

Level 4

Power Walk 5 minute warm-up

6 Intervals 3minute Jog/ 2 minute Power Walk

Cool Down 3-5 minutes

Level 5

Power Walk 5 minute warm-up

7 Intervals 3 minute Jog/ 1minute walk

Cool Down 3-5 minutes

Level 6

Power Walk 5 minute warm-up

4 intervals 5 minute Jog/ 1 minute Power walk

Cool Down 3-5 minutes

Level 7

Power Walk 5 minute warm-up

2 intervals 15 minute Jog/ 2 minute Power walk

Cool Down 3-5minutes

Level 8

Power Walk 5 minutes warm-up

Jog 30 minutes

Cool Down 3-5 minutes

Level 9

Power Walk 5 minute warm-up

4 Intervals 5 minute Jog/ 60 second Run/Sprint

Cool Down 3-5 minutes

Level 10

Power Walk 5 minute warm-up

4 Intervals 5 minute Jog/ 90 Second Run/Sprint

Cool Down 3-5 minutes

Level 11

Power Walk 5 minute warm-up

4 Intervals 5 minute Jog/ 2 minute Run/Sprint

Cool Down 3-5 minutes

Level 12

Power Walk 5 minute warm-up

5 Intevals 5 minute Jog/2 minute Run/Sprint

Cool Down 3-5 minutes

 

 

 

 

 

 

 

 

 

 

Here are some of the benefits for having strong and flexible core muscles.

Of course we all want a flat beautiful tummy, defined lines across our stomach and the ultimate 6 pack but putting all of that vanity to the side for just a moment there are other great benefits of having strong and flexible core muscles. Your core muscles are used everyday to help you stand-up, sit-up, sit down, pick something up, push something overhead, balance, reach side to side, reach overhead, walk, jog, run, hike, bike, walk stairs, play sports, clean the house, carry groceries,  you name it.  It doesn’t matter if you are a full-time house wife, a 9-5 office professional, an around the clock super mom, an outpatient recovering from surgery or  a professional athlete, core strength and flexibility is a necessity in your everyday life.  When you have strong and flexible core muscles you are able to complete your everyday movements and functions more effectively and with less risk of pain and injury.