The days of long, boring cardio session Are over...at least if your goal is maximizing fat loss.
Watch this video and discover EXACTLY how you should be doing your cardio exercise to maximize fat loss and turbo charge your results
Here's an example of a cardio interval workout:
5 Minute Warmup- RPE 3-4 (rating of perceived exertion on a scale of 1-10)
1 Minute- RPE 6-7
1 Minute- RPE 3-4
1 Minute- RPE 7-8
1 Minute- RPE 3-4
1 Minute- RPE 9-10
1 Minute- RPE 3-4
Repeat 3 cycles
Don't want to do these intense workouts on your own
visit www.FatblasterCampforWomen.com or schedule a FREE
semi-private training session at www.SynergizeWeightLoss.com
You can also call me at 954-924-4465
See ya soon,
Shondelle aka Coach
Wednesday, April 22, 2009
Monday, April 13, 2009
The 10 BEST Exercises for Maximal Fat Loss
Being in the fitness industry for over 13 years and having trained well over 5,000 people, I know a thing or two about exercise selection. Because of this I am constantly asked what the best exercises are to lose fat AND gain muscle fast.
I’ll keep this as simple as possible for you. The best exercises for fat loss are also the best exercises for muscle gain and visa versa. These exercises all have one thing in common:
I’ll keep this as simple as possible for you. The best exercises for fat loss are also the best exercises for muscle gain and visa versa. These exercises all have one thing in common:
they provide a UNIQUE challenge to your body AND involve as many muscles in your body as possible.
Both the scientific research and the real world case studies have shown that total body workouts are superior for maximal fat loss and muscle gain. But let’s take this one step further…
Let’s dramatically accelerate results by preferentially selecting TOTAL BODY EXERCISES within each TOTAL BODY WORKOUT! For example, squats are well known for being one of the best muscle-builders with a serious a fat-shredding effect. However, the squat goes from great to UNSTOPPABLE for changing your body for the better when you make it a combination movement by adding a row or press to each squat rep. It’s obvious that you can reap more benefits this way since you have now involved your upper body into the king of lower body exercises.
It’s as simple as the Dream Body Equation below:
Performing Total Body Exercises Within Each Total Body Workout
More Muscles Involved =
More Calories Burnt + Greater Muscle-Building Stimulus =
Greater Fat Lost + Greater Muscle Gain
I must be honest in that I have a true love-hate relationship with the following movements I am about to share with you. Love because of the unparalleled fat-melting, muscle-building results they provide to help me stay 'lean and mean' Hate because they break me every single workout by leaving me in tears while in a pool of my own sweat. In other words, these are not for the weak of mind, body, or soul!
Without further adieu, here is the official top 10 list of my favorite exercises in the world for fat loss and lean muscle gain:
Exercise#1- Any Squatting Combination Exercise- Squat Thrust/Burpee Variations, Squat to Overhead Press, Squat to Row, Squat to Chest Press, Braced Core Squat, Single-Leg Squat plus Curl to Press, etc.
Exercise#2- Any Push-Up Combination Exercise- Push-ups plu
Both the scientific research and the real world case studies have shown that total body workouts are superior for maximal fat loss and muscle gain. But let’s take this one step further…
Let’s dramatically accelerate results by preferentially selecting TOTAL BODY EXERCISES within each TOTAL BODY WORKOUT! For example, squats are well known for being one of the best muscle-builders with a serious a fat-shredding effect. However, the squat goes from great to UNSTOPPABLE for changing your body for the better when you make it a combination movement by adding a row or press to each squat rep. It’s obvious that you can reap more benefits this way since you have now involved your upper body into the king of lower body exercises.
It’s as simple as the Dream Body Equation below:
Performing Total Body Exercises Within Each Total Body Workout
More Muscles Involved =
More Calories Burnt + Greater Muscle-Building Stimulus =
Greater Fat Lost + Greater Muscle Gain
I must be honest in that I have a true love-hate relationship with the following movements I am about to share with you. Love because of the unparalleled fat-melting, muscle-building results they provide to help me stay 'lean and mean' Hate because they break me every single workout by leaving me in tears while in a pool of my own sweat. In other words, these are not for the weak of mind, body, or soul!
Without further adieu, here is the official top 10 list of my favorite exercises in the world for fat loss and lean muscle gain:
Exercise#1- Any Squatting Combination Exercise- Squat Thrust/Burpee Variations, Squat to Overhead Press, Squat to Row, Squat to Chest Press, Braced Core Squat, Single-Leg Squat plus Curl to Press, etc.
Exercise#2- Any Push-Up Combination Exercise- Push-ups plu
s Knee-Ins, Push-up Rows, T-Push-Ups, Spiderman Push-ups, Squat Thrust Push-Ups, Four-Way Push-up Crawl, etc.
Exercise#3- Any Lunge Combination Exercise- Alternating Lunge plus Curl to Press, Alternating Lunge plus Twist, Alternating Lunge plus Chest Press, Alternating Reverse Lunge plus Row, Split Jump plus Jerk, Split Jump plus Curl etc.
Exercise#4- The The Swing- Dumbbells, Kettlebells, Med Balls, or Sandbags
Exercise#4- The The Swing- Dumbbells, Kettlebells, Med Balls, or Sandbags
Exercise#5- Forward Reach w press
Exercise#6- Chop- Dumbbells, Kettlebells, Med Balls, Bands, or Sandbags
Exercise#7- Mountain Climbers
Exercise#8- Step Up with Kick
Exercise#9- Walk out with a pushup
Exercise#10- Belly Buster w/Butt Blaster
Here’s a great highlight reel of the above exercises so that you can add them to your own training routines for better results:
Well I hope you take my expert advice and jack up your training with these 10 deadly total body combination exercises. I guarantee you better results in less time by regularly employing these movements into your workouts. Of course it’s now up to you to take your workouts, and your body, to the next level.
I’ll be sharing some more great exercises for those specific trouble spot areas (e.g. legs, butt, abs, chest, arms, etc.) that are holding your sexy back in the days to come ;)
Train hard & Enjoy Every Moment
Shondelle Solomon-Miles
www.SynergizeWeightLoss.com
Exercise#10- Belly Buster w/Butt Blaster
Here’s a great highlight reel of the above exercises so that you can add them to your own training routines for better results:
Well I hope you take my expert advice and jack up your training with these 10 deadly total body combination exercises. I guarantee you better results in less time by regularly employing these movements into your workouts. Of course it’s now up to you to take your workouts, and your body, to the next level.
I’ll be sharing some more great exercises for those specific trouble spot areas (e.g. legs, butt, abs, chest, arms, etc.) that are holding your sexy back in the days to come ;)
Train hard & Enjoy Every Moment
Shondelle Solomon-Miles
www.SynergizeWeightLoss.com
Friday, April 10, 2009
My little pricess Senaya turns one today!
Today my little princess, Senaya Leigh is celebrating her first birthday!
It's amazing how fast a year flys by huh?
Anyway, many of you were 'with me' during my pregancy and have watched Senaya blossom into a sweet little angle over the past year so I wanted to share the moment with you.
Since it would probably be too messy to mail out pink cupcakes to everyone - I'm doing the next best thing by giving you FREE Semi-private trainingsessions or bootcamp classes from Saturday, April 11-Friday April 17th.
All you have to do is call our office at 954-924-4465 or email me at shondelle@synergizeweightloss.com and enter Senaya 1st Birthday Special in the subject line.
There is no catch and no further obligations, but space is extremely limited so we are only accepting 9 women for this offer.
Ok, gotta go get set up for Senaya's Easter themed Birthday Bash
Hopefully the Sangria will help keep my sanity!
Ciao and Happy Easter,
Shondelle Solomon-Miles aka Coach
Wednesday, April 8, 2009
Re: Hollywood Best Body Challenge
I have recieved LOTS of questions regarding the upcoming Hollywood Best Body Challenge.
I have put together this 10 minute video to answer many of the most common questions I have received.
I will address the details of the challenge on April 18th. I look forward to seeing you there.
Shondelle Solomon-Miles aka Coach
I have put together this 10 minute video to answer many of the most common questions I have received.
I will address the details of the challenge on April 18th. I look forward to seeing you there.
Shondelle Solomon-Miles aka Coach
Here's the link to download the guide if you have not yet received it:
http://www.hollywoodfloridapersonaltrainers.com/support-files/best-body-challenge-guide.pdf
If you have any more questions email me at shondelle@synergizeweightloss.com or call me at 305-785-2458.
Monday, April 6, 2009
Hollywood, FL Fitness Expert Reveals Top 2 Exercise & Nutrition Tips
I want to share some tips with you today that pretty much sums up what all of us need to do to get lean and stay lean for life.
It doesn't get any simpler than this… but simple works!
TOP 2 EXERCISE TIPS
* Invest in a Whole Body Workout: This means doing a five-seven exercise circuit (designed to work yourers upper body, lower body, and core. Also include a cardio drill such as mountain climbers) at least three times per week with a day of rest between workouts. Alternate between 50 seconds of work and 10 seconds of rest for each a double-leg (e.g. squat), push (e.g. push-up), single-leg (e.g. lunge), pull (e.g. row), core (e.g. plank) exercise, and cardio drill (jumping jacks). Perform up to 4 rounds without rest for a killer 20-minute total body workout.
* Harness the Power of Intervals: Interval training is scientifically proven to burn nine times more body fat than ordinary exercise and elevates metabolism for up to 48 hours following your workout. Perform cardio intervals on non-strength training days three times per week. Selecting your cardio exercise of choice, alternate between 20 seconds of work and 10 seconds of rest and repeat this 30 second interval eight times for four total minutes followed by a one-minute rest. Repeat for up to 20 total minutes. This routine works best on a stationary bike (airdyne) or for body weight cardio exercise that you can do at home like running in place or jumping jacks.
TOP 2 DIET TIPS
* Eat Early and Often: Eat immediately upon waking and then every two to four hours to starve fat and feed muscle. By continuously fueling your furnace, and eating some animal protein (meat, eggs, cheese, etc.) at every feeding, you'll also keep your metabolism revved up throughout the day and prevent overeating.
* Think Fiber First When Consuming Carbs: Eat an unlimited amount of fibrous, cruciferous green veggies to fill your belly both during and between meals. For optimal fat-burning, try to limit fruit and other carbohydrate consumption to within 1-2 hours post-workout when your body best tolerates starches and sugars.
Live by these 2 training and nutrition rules and you will have a body to be proud of... I guarantee it ;)
Train Hard & Enjoy Every Moment,
Shondelle Solomon-Miles
PS- Please forward this blog post to anybody that you know who can benefit from it!
It doesn't get any simpler than this… but simple works!
TOP 2 EXERCISE TIPS
* Invest in a Whole Body Workout: This means doing a five-seven exercise circuit (designed to work yourers upper body, lower body, and core. Also include a cardio drill such as mountain climbers) at least three times per week with a day of rest between workouts. Alternate between 50 seconds of work and 10 seconds of rest for each a double-leg (e.g. squat), push (e.g. push-up), single-leg (e.g. lunge), pull (e.g. row), core (e.g. plank) exercise, and cardio drill (jumping jacks). Perform up to 4 rounds without rest for a killer 20-minute total body workout.
* Harness the Power of Intervals: Interval training is scientifically proven to burn nine times more body fat than ordinary exercise and elevates metabolism for up to 48 hours following your workout. Perform cardio intervals on non-strength training days three times per week. Selecting your cardio exercise of choice, alternate between 20 seconds of work and 10 seconds of rest and repeat this 30 second interval eight times for four total minutes followed by a one-minute rest. Repeat for up to 20 total minutes. This routine works best on a stationary bike (airdyne) or for body weight cardio exercise that you can do at home like running in place or jumping jacks.
TOP 2 DIET TIPS
* Eat Early and Often: Eat immediately upon waking and then every two to four hours to starve fat and feed muscle. By continuously fueling your furnace, and eating some animal protein (meat, eggs, cheese, etc.) at every feeding, you'll also keep your metabolism revved up throughout the day and prevent overeating.
* Think Fiber First When Consuming Carbs: Eat an unlimited amount of fibrous, cruciferous green veggies to fill your belly both during and between meals. For optimal fat-burning, try to limit fruit and other carbohydrate consumption to within 1-2 hours post-workout when your body best tolerates starches and sugars.
Live by these 2 training and nutrition rules and you will have a body to be proud of... I guarantee it ;)
Train Hard & Enjoy Every Moment,
Shondelle Solomon-Miles
PS- Please forward this blog post to anybody that you know who can benefit from it!
Thursday, April 2, 2009
The Anti-Crunch Six-Pack Abs Blueprint:
Last week I shared with you the biggest myths about how to get flat, sexy abs. This week I will share with you the SOLUTION to getting those abs beach ready in no time at all.
Step#1- Lose the fat that is covering your abs so that you can see them
A.) Eat to lose fat and elevate metabolism
- Drink at least 2-4 cups of water immediately upon waking and then drink at least 1-2 cups of water every 2 hours you are awake. Drink 1-2 cups of water for every 15 minutes of vigorous activity.
- Eat immediately upon waking and then every 2-4 hours after that for a total of 6-8 feedings per day (3 meals, 3 snacks- half the size of your meals, workout nutrition)
- Focus on a wide range of organic lean proteins, natural fats, and fruit and veggies
Sample One-Day Menu:
Breakfast- Scrambled Eggs, Greens, and Turkey Sausage or Bacon
Mid-Morning Snack- Mixed Nuts and Fruit/Veggie of Choice
Lunch- Chicken, Salmon, or Shrimp Caesar Salad
Mid-Afternoon Snack- Cheese and Fruit/Veggie of Choice
Dinner- Turkey or Beef Meatballs and Spaghetti Squash
Pre-Bed Snack- Protein and Flax Shake
- Take a daily multi-vitamin for your gender and an essential fatty acid (EFA) supplement
- Use The Carb Reduction Blueprint: Use the following step by step process in the exact order listed to breakthrough any plateaus in your six-pack abs quest
Step#1- Replace all white carbs with 100% whole grain carbs and all refined sugars with natural sugars
Step#2- Limit all whole grain starch and natural sugar consumption to within 1-2 hours post-workout or immediately upon waking for breakfast
Step#3- Replace all starches and sugars with fruits and veggies
Step#4- Replace all fruits with green veggies
Step#5- Use strategic carb and calorie cycling to take your body to next level (my clients and I have had great success with this but it is beyond the scope of this article)
B.) Train to lose fat and elevate metabolism
- Monday, Wednesday, and Friday- Perform Total Body Circuit Strength Training
Sample Total Body Circuit Strength Workout- 20 Minutes (not including five minute warm-up and cool-down)
50-10 Interval Five Exercise Total Body Circuit- You will alternate between 50 seconds of work and 10 s of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body workout:
Exercise# Exercise Category Exercise Variation
1 Hip Extensions
2 Push-up Variation
3 Single-Leg Wall Sit
4 Body Weight Rows
5 Upper Body Twist Variation
- Tuesday, Thursday, and Saturday- Perform Cardio Interval Training
Sample Cardio Interval Training Workout- 20 Minutes (not including five minute warm-up and cool-down)
30-30’s- You will alternate between 30 seconds of maximum effort and 30 s of active recovery. You will perform this 1-minute round up to 20x for 20 total minutes. You can perform this workout on your cardio machine of choice (airdyne or spin bike, running, etc.) or by alternating between the following body weight cardio exercises for the ultimate in-home workout:
Stationary Running
Jumping Jacks Variation
Jump Rope
Step#2- Train your abs based on their true function: STABILIZATION
Below is one of my boot camp client’s favorite (and most hated) core workout. It involves no crunches or sit-ups by using all pillar stabilization exercises. Once you master these killer moves and follow everything else I previously listed above, you will have a sweet pair of rock hard abs to show for it… I guarantee it!
The Power to the Pillar Workout- Tabata Style
This 20-minute total body core workout focuses entirely on pillar stabilization. The pillar collectively consists of your shoulders, hips, and core. It is your body’s powerhouse, foundational to all movement.
For each exercise below you will alternate between 20 s of work and 10 s of rest. You will repeat this 30-second sequence eight times for four total minutes followed by a one minute rest and transition before moving on to the next exercise listed.
For maximum benefits, you must seek to maintain a tight pillar position during all movements by actively pulling your navel to your spine, engaging your glutes, and maintaining a straight line from the heels through the shoulders. The following coaching cues work really well for our clients:
“Suck in your gut – give yourself a wedgie – be flat like a diving board.”
Exercise#1- Plank
Exercise#2- Boat Pose
Exercise#3- Side Plank
Exercise#4- Stability Ball Roll Outs
Today is the dawn of a new age in core training and it is my sincere hope that you take this killer information and run with it. If you are unsure about how to do these exercise, i strongly suggest you join the 12-week Best Body Challenge by visiting www.HollywoodBestBody.com
Until next time…
Coach
Step#1- Lose the fat that is covering your abs so that you can see them
A.) Eat to lose fat and elevate metabolism
- Drink at least 2-4 cups of water immediately upon waking and then drink at least 1-2 cups of water every 2 hours you are awake. Drink 1-2 cups of water for every 15 minutes of vigorous activity.
- Eat immediately upon waking and then every 2-4 hours after that for a total of 6-8 feedings per day (3 meals, 3 snacks- half the size of your meals, workout nutrition)
- Focus on a wide range of organic lean proteins, natural fats, and fruit and veggies
Sample One-Day Menu:
Breakfast- Scrambled Eggs, Greens, and Turkey Sausage or Bacon
Mid-Morning Snack- Mixed Nuts and Fruit/Veggie of Choice
Lunch- Chicken, Salmon, or Shrimp Caesar Salad
Mid-Afternoon Snack- Cheese and Fruit/Veggie of Choice
Dinner- Turkey or Beef Meatballs and Spaghetti Squash
Pre-Bed Snack- Protein and Flax Shake
- Take a daily multi-vitamin for your gender and an essential fatty acid (EFA) supplement
- Use The Carb Reduction Blueprint: Use the following step by step process in the exact order listed to breakthrough any plateaus in your six-pack abs quest
Step#1- Replace all white carbs with 100% whole grain carbs and all refined sugars with natural sugars
Step#2- Limit all whole grain starch and natural sugar consumption to within 1-2 hours post-workout or immediately upon waking for breakfast
Step#3- Replace all starches and sugars with fruits and veggies
Step#4- Replace all fruits with green veggies
Step#5- Use strategic carb and calorie cycling to take your body to next level (my clients and I have had great success with this but it is beyond the scope of this article)
B.) Train to lose fat and elevate metabolism
- Monday, Wednesday, and Friday- Perform Total Body Circuit Strength Training
Sample Total Body Circuit Strength Workout- 20 Minutes (not including five minute warm-up and cool-down)
50-10 Interval Five Exercise Total Body Circuit- You will alternate between 50 seconds of work and 10 s of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body workout:
Exercise# Exercise Category Exercise Variation
1 Hip Extensions
2 Push-up Variation
3 Single-Leg Wall Sit
4 Body Weight Rows
5 Upper Body Twist Variation
- Tuesday, Thursday, and Saturday- Perform Cardio Interval Training
Sample Cardio Interval Training Workout- 20 Minutes (not including five minute warm-up and cool-down)
30-30’s- You will alternate between 30 seconds of maximum effort and 30 s of active recovery. You will perform this 1-minute round up to 20x for 20 total minutes. You can perform this workout on your cardio machine of choice (airdyne or spin bike, running, etc.) or by alternating between the following body weight cardio exercises for the ultimate in-home workout:
Stationary Running
Jumping Jacks Variation
Jump Rope
Step#2- Train your abs based on their true function: STABILIZATION
Below is one of my boot camp client’s favorite (and most hated) core workout. It involves no crunches or sit-ups by using all pillar stabilization exercises. Once you master these killer moves and follow everything else I previously listed above, you will have a sweet pair of rock hard abs to show for it… I guarantee it!
The Power to the Pillar Workout- Tabata Style
This 20-minute total body core workout focuses entirely on pillar stabilization. The pillar collectively consists of your shoulders, hips, and core. It is your body’s powerhouse, foundational to all movement.
For each exercise below you will alternate between 20 s of work and 10 s of rest. You will repeat this 30-second sequence eight times for four total minutes followed by a one minute rest and transition before moving on to the next exercise listed.
For maximum benefits, you must seek to maintain a tight pillar position during all movements by actively pulling your navel to your spine, engaging your glutes, and maintaining a straight line from the heels through the shoulders. The following coaching cues work really well for our clients:
“Suck in your gut – give yourself a wedgie – be flat like a diving board.”
Exercise#1- Plank
Exercise#2- Boat Pose
Exercise#3- Side Plank
Exercise#4- Stability Ball Roll Outs
Today is the dawn of a new age in core training and it is my sincere hope that you take this killer information and run with it. If you are unsure about how to do these exercise, i strongly suggest you join the 12-week Best Body Challenge by visiting www.HollywoodBestBody.com
Until next time…
Coach
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