Wassup!
I Hope you had a relaxing and rejuvenating holiday weekend... I know I did!
I definitely had my share of 'indulgences', but I also managed to squeeze in a 'kicka*s workout this morning, as I wanted to enjoy my bar-b-que and beer guilt free.
I personally did this workout this morning, and besides leaving me in totally EXHAUSTED it took less than 20 minutes to complete; I'm all about efficiency!
Want to see what I did?
Check it out below.
Enjoy and train Hard,
Shondelle Solomon-Miles aka Coach
P.S. The Synergize 60 Day 'Beach Body' Challenge begins June 8th. I haven't finalized all the details. but if you might be interested visit www.SynergizeBeachBody.com and get on my EarlyBird list, so you'll be the FIRST to receive the details once they are released this week
Monday, May 25, 2009
Thursday, May 21, 2009
The 'Busy Mom' Syndrome
I have had the pleasure of personally working with hundreds of busy moms over the course of my fitness career, not to mention that I am one myself, so I can relate to the 'busy mom' challenges.
WORKOUT? I don’t even have time to use the bathroom!
Mother’s are without a doubt the most selfless clients I have ever worked with, almost to a fault. Honestly, I wish they would just be a little more selfish sometimes and give their personal physical and mental health a bit more of a priority.
Many good mothers miss the boat when it comes to their fitness. In general, they tend to think that it’s okay to put all of their personal ambitions aside for the good of their friends and family. But in reality, moms are not as effective as they could be when deviating from a healthy lifestyle.
After all, a mom who doesn’t workout and doesn’t eat the right foods at the right times will not be functioning at 100%, even if she thinks that she is.
Multi-Task Much?
In retrospect, I have identified the 5 anchors that tend to hold most moms back from getting the better body they so desperately are seeking. Here they are, in no particular order:
Obstacle#1- Too Many Missed Meals- Especially Breakfast!
Many moms are simply on a roller coaster ride from dawn until dusk, dealing with the stresses of parenting and/or challenging careers. Mornings can be especially difficult since there is often the need to feverishly multi-task to get the kids and the husband fed and off to school and work. Not to mention the fact that many busy moms today have to deal with their own demanding, high-stress jobs.
Set that alarm 5 minutes earlier and make it a point NEVER to miss breakfast!
So missing breakfast becomes a reality, often leading to a host of other missed meals and snacks throughout the day. This leads to cataclysmal series of events that deprive your physique of lean, toned body mass while simultaneously priming your body to overeat junk food later in the day and store ugly, unwanted fat. Furthermore, this starvation protocol creates low levels of blood sugar which zaps your energy and leaves your feeling foggy, irritated, and lethargic all day long.
Look- there’s always room for break fast, you just need to make the time! Better yet, plan and prepare a breakfast high in lean protein and fiber in advance the night before to best ensure you stay the course.
One solution that’s worked really well for our clients is called PROGRADE LEAN. It’s a tasty meal replacement shake that contains a whopping 35 grams of protein and 8 grams of fiber. What’s the best part about it? It leaves NO room for excuses! All you need to do is put 2 scoops in water, mix, and enjoy.
For more info, please click the link below:
www.synergize.getprograde.com
Obstacle#2- Failing To Make The Daily Workout Appointment This one is simple, yet oh so powerful. Think about it- moms never miss an appointment for their kids. Why? Well yes, it’s because they love them, but more importantly, it’s because they love their kids enough to religiously schedule their appointments!
Schedule your workouts and stick to them like they are a family obligation!
If you are a busy Mom who is serious about your fitness, then you absolutely need to take the same approach with your workouts.
In addition, you need to be sure that you schedule in your daily workouts when you are most likely to do them rather than when you prefer to do them. For example, I prefer to workout in the afternoon, but with my very busy work schedule it’s best for me to get my workout done first thing in the morning. This way the stresses of work never get in the way of my fitness.
In my experience, most Moms work best when doing their workouts either first thing in the morning while the kids are still sleeping, or right after they drop their kids off from school. It seems that too many unexpected obstacles come in the way of an afternoon or evening workout for the typical mother. But, regardless of when the best time may be, just schedule it in and stick to it like it’s a family commitment!
Obstacle#3- Too Much Mindless Noshing In The Kitchen During The Day
I can’t tell you how many times I have had a Mom who as “been following the nutrition plan” with limited success to later find out there were some extra eats and treats in the mix. It wasn’t that they were being dishonest about it- rather most people don’t really comprehend how much they actually put in their mouth every day.
Think about it- how many times do you see most people just mindlessly eat something during the day. All of us do it and trust me, it can add up and fast!
Many moms spend LOTS of time in the kitchen around tasty food all day- and they eat a lot more of it than they realize!
I know, I know- you have to sample the goods to know if it’s good. But, you need to understand that the occasional taste test can sabotage your fat loss goals.
Furthermore, moms get into trouble with the frequent snacking practices of their children and it’s tough to pass on food when it’s always in your face. A couple goldfish here, a couple goldfish there, and before you know it you just killed the whole dam bag!
My advice is to guard your mouth with lock and key. Ask yourself every time you bring something close to your lips the following question: “Will this help me burn fat and build muscle?”
If NO- put it down and go read a book ;)
Obstacle#4- Too Much Cardio While Pushing a Stroller
Interval training burns nine times more body fat than long, slow, boring cardio. Aerobic training burns calories but it simply doesn’t increase your metabolism like interval training does. And the true power of interval training comes from the intensity of each work period.
Now, don’t get me wrong, I love to see moms moving, even if only a little bit. It’s great to get outside and move with your kids! However, we need to be honest about the fact that it’s not really feasible to train with intensity while pushing a stroller. Fast arm movement is the key to getting your wheels moving during sprints, so if you are pushing a stroller you’re losing out on some much needed speed to maximize your results.
Honestly, how much intensity can your cardio workouts have when you are pushing a stroller?
Furthermore, I don’t think it’s safe to perform sprints while pushing a stroller. I know that I certainly wouldn’t trust my clumsy-self doing intervals with a baby’s safety literally in my hands. So, get out and push a stroller, maybe even jog a little, but don’t think that you are getting anywhere close to the same kind of benefit that you can get hands-free and in open space with high-intensity intervals.
Obstacle#5- Too Many Glasses Of Wine In The Evening
Nobody wants to hear that a glass or two of wine at night is going to stop your fitness goals in its tracks. But the reality of the matter is that alcohol has the double-edged sword of both paralyzing the fat-burning process while simultaneously creating fat within the body. Plus alcohol tends to lower inhibitions leading to the consumption of other junk food. Not good!
A couple glasses of wine per day is a your one-way ticket to cellulite city… sorry!
So I say “zip it” to all of those folks who say: “consuming several glasses of wine a day is healthy because it has anti-oxidants and that keeps you from getting sick.” This is just a bunch of babble from lushes who are trying to convince themselves that it’s okay to drink regularly and be healthy- but it’s not!
Fruit and veggies have more anti-oxidants and tons of other health benefits, so we just need to cut the BS that wine is an integral part of a healthy diet.
Now, I want to be sensitive to those busy, hard-working moms who have a glass of wine at the end of the day to unwind and take some of the load off of their shoulders because I get that, and I do that from time to time. But I also know there are other healthier ways to de-stress that don’t have such a negative effect on your body composition. Such activities are stretching, foam rolling, taking a bath, reading a book, etc.
So please remember- if you booze, you WON’T lose!
Train Hard,
Coach
WORKOUT? I don’t even have time to use the bathroom!
Mother’s are without a doubt the most selfless clients I have ever worked with, almost to a fault. Honestly, I wish they would just be a little more selfish sometimes and give their personal physical and mental health a bit more of a priority.
Many good mothers miss the boat when it comes to their fitness. In general, they tend to think that it’s okay to put all of their personal ambitions aside for the good of their friends and family. But in reality, moms are not as effective as they could be when deviating from a healthy lifestyle.
After all, a mom who doesn’t workout and doesn’t eat the right foods at the right times will not be functioning at 100%, even if she thinks that she is.
Multi-Task Much?
In retrospect, I have identified the 5 anchors that tend to hold most moms back from getting the better body they so desperately are seeking. Here they are, in no particular order:
Obstacle#1- Too Many Missed Meals- Especially Breakfast!
Many moms are simply on a roller coaster ride from dawn until dusk, dealing with the stresses of parenting and/or challenging careers. Mornings can be especially difficult since there is often the need to feverishly multi-task to get the kids and the husband fed and off to school and work. Not to mention the fact that many busy moms today have to deal with their own demanding, high-stress jobs.
Set that alarm 5 minutes earlier and make it a point NEVER to miss breakfast!
So missing breakfast becomes a reality, often leading to a host of other missed meals and snacks throughout the day. This leads to cataclysmal series of events that deprive your physique of lean, toned body mass while simultaneously priming your body to overeat junk food later in the day and store ugly, unwanted fat. Furthermore, this starvation protocol creates low levels of blood sugar which zaps your energy and leaves your feeling foggy, irritated, and lethargic all day long.
Look- there’s always room for break fast, you just need to make the time! Better yet, plan and prepare a breakfast high in lean protein and fiber in advance the night before to best ensure you stay the course.
One solution that’s worked really well for our clients is called PROGRADE LEAN. It’s a tasty meal replacement shake that contains a whopping 35 grams of protein and 8 grams of fiber. What’s the best part about it? It leaves NO room for excuses! All you need to do is put 2 scoops in water, mix, and enjoy.
For more info, please click the link below:
www.synergize.getprograde.com
Obstacle#2- Failing To Make The Daily Workout Appointment This one is simple, yet oh so powerful. Think about it- moms never miss an appointment for their kids. Why? Well yes, it’s because they love them, but more importantly, it’s because they love their kids enough to religiously schedule their appointments!
Schedule your workouts and stick to them like they are a family obligation!
If you are a busy Mom who is serious about your fitness, then you absolutely need to take the same approach with your workouts.
In addition, you need to be sure that you schedule in your daily workouts when you are most likely to do them rather than when you prefer to do them. For example, I prefer to workout in the afternoon, but with my very busy work schedule it’s best for me to get my workout done first thing in the morning. This way the stresses of work never get in the way of my fitness.
In my experience, most Moms work best when doing their workouts either first thing in the morning while the kids are still sleeping, or right after they drop their kids off from school. It seems that too many unexpected obstacles come in the way of an afternoon or evening workout for the typical mother. But, regardless of when the best time may be, just schedule it in and stick to it like it’s a family commitment!
Obstacle#3- Too Much Mindless Noshing In The Kitchen During The Day
I can’t tell you how many times I have had a Mom who as “been following the nutrition plan” with limited success to later find out there were some extra eats and treats in the mix. It wasn’t that they were being dishonest about it- rather most people don’t really comprehend how much they actually put in their mouth every day.
Think about it- how many times do you see most people just mindlessly eat something during the day. All of us do it and trust me, it can add up and fast!
Many moms spend LOTS of time in the kitchen around tasty food all day- and they eat a lot more of it than they realize!
I know, I know- you have to sample the goods to know if it’s good. But, you need to understand that the occasional taste test can sabotage your fat loss goals.
Furthermore, moms get into trouble with the frequent snacking practices of their children and it’s tough to pass on food when it’s always in your face. A couple goldfish here, a couple goldfish there, and before you know it you just killed the whole dam bag!
My advice is to guard your mouth with lock and key. Ask yourself every time you bring something close to your lips the following question: “Will this help me burn fat and build muscle?”
If NO- put it down and go read a book ;)
Obstacle#4- Too Much Cardio While Pushing a Stroller
Interval training burns nine times more body fat than long, slow, boring cardio. Aerobic training burns calories but it simply doesn’t increase your metabolism like interval training does. And the true power of interval training comes from the intensity of each work period.
Now, don’t get me wrong, I love to see moms moving, even if only a little bit. It’s great to get outside and move with your kids! However, we need to be honest about the fact that it’s not really feasible to train with intensity while pushing a stroller. Fast arm movement is the key to getting your wheels moving during sprints, so if you are pushing a stroller you’re losing out on some much needed speed to maximize your results.
Honestly, how much intensity can your cardio workouts have when you are pushing a stroller?
Furthermore, I don’t think it’s safe to perform sprints while pushing a stroller. I know that I certainly wouldn’t trust my clumsy-self doing intervals with a baby’s safety literally in my hands. So, get out and push a stroller, maybe even jog a little, but don’t think that you are getting anywhere close to the same kind of benefit that you can get hands-free and in open space with high-intensity intervals.
Obstacle#5- Too Many Glasses Of Wine In The Evening
Nobody wants to hear that a glass or two of wine at night is going to stop your fitness goals in its tracks. But the reality of the matter is that alcohol has the double-edged sword of both paralyzing the fat-burning process while simultaneously creating fat within the body. Plus alcohol tends to lower inhibitions leading to the consumption of other junk food. Not good!
A couple glasses of wine per day is a your one-way ticket to cellulite city… sorry!
So I say “zip it” to all of those folks who say: “consuming several glasses of wine a day is healthy because it has anti-oxidants and that keeps you from getting sick.” This is just a bunch of babble from lushes who are trying to convince themselves that it’s okay to drink regularly and be healthy- but it’s not!
Fruit and veggies have more anti-oxidants and tons of other health benefits, so we just need to cut the BS that wine is an integral part of a healthy diet.
Now, I want to be sensitive to those busy, hard-working moms who have a glass of wine at the end of the day to unwind and take some of the load off of their shoulders because I get that, and I do that from time to time. But I also know there are other healthier ways to de-stress that don’t have such a negative effect on your body composition. Such activities are stretching, foam rolling, taking a bath, reading a book, etc.
So please remember- if you booze, you WON’T lose!
Train Hard,
Coach
Friday, May 8, 2009
My Baby Girl is Walking!
What a perfect weekend for my baby girl to take her first steps...Mother's Day!
If you're a mother, then you can relate to the joy of this moment.
Anyhow, many of you have watched Senaya grow, either 'in person' or 'online', so I wanted to share my joy with you (Check out the video below).
I wish you the happiest, healthiest and most blessed Mother's day ever! Enjoy your day, you DESERVE IT!
Shondelle Solomon-Miles aka Coach
P.S. The next women's Fat-Blaster Camp begins Monday, May 11th and my gift to you is
one FREE week of camp. The only catch is I'm limiting this offer to the first 10 mom's who register. Simply send me an email with Mother's Day Camp in the subject line
If you're a mother, then you can relate to the joy of this moment.
Anyhow, many of you have watched Senaya grow, either 'in person' or 'online', so I wanted to share my joy with you (Check out the video below).
I wish you the happiest, healthiest and most blessed Mother's day ever! Enjoy your day, you DESERVE IT!
Shondelle Solomon-Miles aka Coach
P.S. The next women's Fat-Blaster Camp begins Monday, May 11th and my gift to you is
one FREE week of camp. The only catch is I'm limiting this offer to the first 10 mom's who register. Simply send me an email with Mother's Day Camp in the subject line
Wednesday, April 22, 2009
Cardio Intervals: The Key To Maximizing Fat loss
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
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
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.
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