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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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 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