Real Success Stories

My Prego Cardio Workout

Posted by | Fitness Tips, How To, pregnancy workouts, prenatal fitness, prenatal workouts, Real Success Stories, Uncategorized, workout, workouts | No Comments

Staying active and healthy is a huge concern of mine, and should be yours, throughout my pregnancy.  Experts suggest at least 30 minutes of physical activity A DAY for expecting moms.  Exercise and staying active can ease pregnancy symptoms, quicken and ease your little one’s delivery, and is actually healthy for you and the babe!

**Please note that I was and have remained very active before and throughout my pregnancy. I work out for health benefits for me and my baby, not to lose weight or burn extra calories!!  You should always consult your OB before starting any sort of exercise program or routines.  I am not a doctor and what is okay for me may not be in you and your baby’s best interest so please please talk to your doctor before you workout. If you are cleared be sure to drink plenty of water and add extra calories, depending on your trimester, to be sure your babe is getting all the nutrients it needs.**

Here in good old Louisiana, it is already 90+ degrees outside with humidity that will make even the straightest hair frizz like Curly Sue. That being said, I try and get my workouts in before 8:30 or hit up the gym to avoid over heating.  Luckily, or sadly depending on your view-point, I am up at 5 working with clients most mornings so I usually am able to get my workout in before it gets too hot out so I can enjoy the buggy  great outdoors.

Many of you have been asking for an example of a workout that I do so here it is, this is actually what I did this morning.

Not Pregnant? Pregnant but not at the same level? No problem, you can mix this workout up by adjusting the intensity of your jog to a run or sprint, adding more or less jogging time and recovery time, and more or different plyos in between jogging/running segments to adjust for your skill level.

25 minute cardio/plyometric workout:

Equipment: Stop watch and a killer play list to jam to.

  • Warm up: Walk/slow jog. I usually go 2-3 minutes to make sure my muscles are nice and warmed up.
  • The Main Event:  Jog 3 minutes.  Keep stop watch running for the rest of the workout without pressing stop, even if you have to rest
  • Complete Front lunge walk, 20 total steps; 10/each leg
  • Walk remaining time until 5 minute mark, make sure you are breathing deep and recovering from jog
  • Jog 3 more minutes
  • Complete 12 tricep dips (I use the curb to do these on) and 10 push ups
  • Walk remaining time until 10 minute mark,  again make sure you are breathing deep and recovering from jog
  • Jog 3 minutes
  • Complete 15 squats
  • Walk remaining time until 15 minute mark
  • Jog 3 minutes
  • Stop and while walking complete small arm circles 30 seconds one direction, then switch and immediately do the opposite direction with no rest 30 more seconds
  • Walk remaining time until 20 minute mark
  • Cool Down: Walk until you have recovered your breath fully, STRETCH!! (2-3 minutes)

Pregnant or not make sure to drink plenty of water before and after working out! If you are prego make sure you are adjusting your calorie intake to account for the calories you are burning to ensure you are continuing to give your babe the nutrition it needs to keep growing!

Like this workout?? Let me know by liking, sharing or commenting below and I can continue to add more like this on my blog!

Why I Started Personal Training in Shreveport

Posted by | Motivation!!, Real Success Stories | No Comments

First, I just want to welcome you to my site!! To help you get to know me, I thought I might share why I decided to become a personal trainer here in Shreveport, LA.

For those who don’t know me, I am a very competitive person in all things I do, from Scrabble to sports, I have to WIN. I learned to channel this competitive spirit through sports at an early age and carried that through college. After I graduated I moved here to Shreveport from Denver, CO with my husband. Coming off of a time in my life where my metabolism was at its best, I was super active in team sports and I was eating whatever I wanted, I thought I was immune to weight gain. I definitely was not!!! By the time I had been here for just 6 months I had gained 20 lbs on my 5′ 0″ frame.  Whether it was due to poor eating habits, becoming sedentary, or my metabolism slowing down because I was not 19 anymore, it happened and I needed to lose weight!

The main motivating factor for me was my wanting to get down to my ideal wedding weight, that at the time, was a year away. I was not going to allow my friends and family coming from Denver to see me that way, let alone be photographed looking that way!  I tried to do all of the short cuts, the lemonade diet, the diet pills etc. but nothing seemed to work. Being the non-quitter I am, I decided I needed to buckle down and change my habits in order to change my body (#lightbulbmoment).  So I started making schedules and workout plans for myself to follow in the gym, I watched my diet, and after seeing some small results I was hooked! I had more energy and confidence than ever before!  I learned that I just needed to believe in myself and stick to my plan and slowly but surely I would reach my weight loss goals.  Today, just over a year later, I have lost the 20 lbs I gained.  I never realized how much I had actually gained and lost until I put this before and after photo together:

Before and After Weight Loss Results

May 2011                                                            August 2012

It’s crazy how it took me so long to notice and to admit how much weight I was actually gaining!

My success fuelled my passion for fitness and for life in such a way I knew I wanted to help others.  I decided to become a certified personal trainer, so I can help others attain their goals. Believe me when I say it’s worth it!! You can do it and I can help!

“Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle.”-Christian D. Larson

-Amy