There are plenty of things that can potentially get in our way of any given training session; the most irritating to me are the barriers I could’ve prevented. I’m not talking about being sick, getting stuck at work, having to deal with some family issues, those are all legitimate roadblocks that can happen from time to time. It’s called life. There’s not much you can do about those.
But, forgetting your sports bra, bringing the wrong shoes, not having clothes to change into for work afterwards, headphones missing, or any of the other multitude of minor (in the grand scheme of life) issues that impede my sweat time are likely due to poor planning or rushing. These days happen to all of us, of course. At some point it’s inevitable.
But, it makes for an inefficient use of time (either you have to go back and fix the issue or forego the sweating a that time) and just rains on your whole sweat parade. A little proactive planning can go a long way, however. And I would know. I have been bouncing from activity to activity since high school when I would have literally minutes to go home and switch from basketball mode to cheerleading mode or vice versa. And heaven forbid you forget your lollies!!
While I am a far cry from my high school days, my incessant need to fill my schedule has yet to diminish. From my grad school stints when I was teaching 5 classes a week on top of school to my current schedule of training and teaching all over the Bay Area, it is increasingly important that I don’t forget things and that I don’t waste my own or other people’s time by having to backtrack.
Automatic, Systematic
I recently read Inbox Freedom, a book co-written by my good friend Charles Hudson, which emphasizes the need for a personal system to increase efficiency and productivity in your day. As I was reading this, aside from recognizing that I needed to overhaul my inbox system, I realized that I had sort of accidentally on purpose created efficiency systems for other parts of my day, namely: training and teaching. I also realized that this might be useful information to share with others.
The fact is, a system “designed to make you more productive, proactive and efficient” is extremely useful when it comes to squeezing in training sessions between work, familial obligations and social events. I do think there is such a thing as being overly systematic, as that can hinder spontaneity and our ability to live in the present moment, but a little organization and systemization can also free up some time and mental space.
Just as Hudson and Ghaffary note about the system they describe in their book, I am not trying to say my system is going to work for you. What I am saying is maybe it will give you some ideas for how you can create one for yourself or at least make it easier on yourself to incorporate training into the rest of your day. And soon it will just become second nature to have everything already prepared.
The Perfect Gym Bag
For me, this is the key to efficiency in getting to/from sweat sessions. I am only in part talking about the actual gym bag itself (its functionality does matter!); it’s what’s inside said bag that really makes all the difference in the world. People often mock me for being the girl who has everything in my bag. Sure, laugh. It’s cool. I’m a walking emergency workout kit. But when you need a Band-Aid, some gum, an extra hair tie, ibuprofen, a jump rope, some Arnica gel or shampoo, please know that my overly prepared self-will laugh right back before I let you use whatever it is.
Taking a lesson from Hudson & Ghaffary, let’s do an audit: What’s in your gym bag? Does it contain what you would need to easily get out the door to your workout? Does it contain what you would need to come home after that workout?
Here’s the way I like to breakdown what’s in my gym bag:
1) Essentials – Those things that either you simply cannot complete your workout without, or you cannot move from one activity to the other without.
What do you need for your workout? If you’re coming from work, this will be your gym clothes. A sports bra. Shoes and socks. An iPod and/or headphones. For me, gum is an essential if I’m doing any kind of cardio or weight workout. A yoga mat maybe if you’re going to a class. Hair ties. Towels. Maybe small equipment like jump ropes, gliding discs, bands. Performance monitoring systems. Sunscreen, sunglasses. Whatever it is that you need to do your workout.
What do you need after your workout? Are you going home or to work or out to drinks? Do you need extra clothes? Toiletries? Makeup? Towel? Different shoes? Different socks? Or are you going home and just need dry clothes to change into? A bag for your sweaty clothes?
2) Extras – Those things that you simply cannot complete your workout without, times two. Extra gum, extra hair ties, extra sports bras, headbands, socks, etc. Just in case you forget to put one in. I keep these extras replenished as often as possible. I have been known to carry 3-4 pairs of socks and 2 extra sports bras at all times. I always have an extra jump rope (or 2) in case one breaks (blasphemy!). Hand sanitizer, you can never have too much of that on you.
3) Just in case – What are the scenarios that might take away from your workout but could be prevented or at least aided? A headache? Ibuprofen. A stomachache? Pepto Bismol. Sore muscles or a minor injury? Biofreeze, Arnica gel. Bandaids, athletic or KTTape. Hunger? Energy bars. I have been known to carry scissors, face wipes, pens, plastic spoons, tea, dried fruit, extra watch batteries for my Armour39™ . A baseball (for myofascial release). Gloves, hats, clothing for inclement weather. Yes, I live in California where it is mostly gorgeous out. Hush.
Now, some of these items can just stay in your bag until they need to be refilled. And that’s exactly how they should stay. The more you shift stuff from your house to your bag to your car to your bag to your bathroom or whatever, the more likely you are to forget something. I keep a second set of toiletries, makeup, etc. in my gym bag. That way, if I am showering at home, I don’t forget to put any of those things back into my gym bag when I’m done. It makes life much easier. The clothes you wear to train obviously will need to move from your bag to your sweat session and then right into the laundry, this is where the extras noted above come into play. Leave yourself some room for error.
Clean Out Your Closet
Your home routine counts for a big part of whether you can efficiently get to your sweat session. Again, the gym bag is going to be crucial to getting out the door if you are working out away from home. I leave mine right in the entryway. Your closet and/or dresser is another place you can organize to facilitate getting out the door and to your workout (or to your home workout if that’s what you’re doing).
Some people lay their workout clothes out the night before. Sometimes I do that, especially if I have early morning training. Sometimes I like to make last-minute wardrobe changes. I like to actually pick my training outfits. I put some thought into it. Ok, a lot of thought into it, don’t judge. I say, look the part, act the part. Plus, I am well supplied with dope Under Armour® gear, so, why not, right?!
I keep my drawers well-organized by type of gear (pants, capris, shorts, tanks, long sleeves, etc.) and color. This makes grabbing my gear super easy if I know which type of activity I will be doing. I know exactly where my high impact sports bras vs. my shelf-bra yoga tops are, Coldgear® vs. Heatgear®, socks for running vs. socks for training, and any headbands, hats, gloves or other accessories I might need. I can easily snag 2 outfits to throw in my bag for the multiple training/teaching sessions I may have. This is super helpful and saves me time rummaging through drawers.
And then there’s my shoe closet. Just my Under Armour shoe closet. Organized by how much use each pair has had, by type of activity and by color. Good lord, I sound like a crazy person, but seriously, it helps me grab and go.
Road Ready
When all else fails, keep extra in your car. No, really. I have more extras in my car. More plastic spoons. More tea. More hand sanitizer. Socks. Sometimes a complete extra outfit. Jump ropes, 3 yoga mats, a whole wide range of workout equipment (I train a client at a park, so I have equipment to train her), water bottles that hold a phone and key for running outside. Gum. Chapstick. Extra sunglasses. And people wonder why I have an SUV!
I also take public transportation to some of the places I teach, so my backpack is my gym bag and car in one for those days. It’s stocked with whatever I might need that I can carry on my person only. Guess what’s in there? Yes, another set of all the essentials and some of the extras. Again, the more shifting from one bag to another that I have to do, the more likely I am to forget something, so I just make it easy on myself.
It might all sound a little extreme to you, and that’s because, well, it sort of is. Not everyone is moving from one sweat session to another all day with some meetings and appointments thrown in the middle. But maybe my lessons learned about forgetting the essentials (the hard way, please believe!) and personal best practices will help you in some small way eliminate the preventable barriers to making fitness a part of your busy day. Showing up is often hard enough. Showing up unprepared makes being productive extra challenging.
Show up ready. Be proactive. Set up a system. Make yourself sweatfficient.
Discover the best-kept secret in the food marketing industry and uncover the strategies that will effortlessly shed pounds off your body. The Body Fuel System comes with a 30-day customized weekly eating plan, a weekly shopping guide, a weekly food-prep guide, healthy fitness recipes, Betty Rocker’s top 5 ab-shredding moves, additional tips & tricks to keep you lean and much more.
I’m a firm believer that your mightiest tool is your mind, by setting your mind right, you can achieve greatness & reach anything you put yourself up to. However, there are a few things that come in handy in the process of reaching my fitness goals and these are my absolute favorite things when it comes to assisting me and keeping me strong and motivated during my workouts, my recovery and workout prep, I’ve got you all covered!
1. Gymboss Interval Timer
If there is one piece of equipment I can’t live without or simply chose not to, it’s definitely this cute & super practical gadget! Weather I’m working up a sweat with some HIIT (High Intensity Interval Training), going for a brisk walk or timing my circuit sessions, my pink Gymboss is always by my side to keep me on track and worry-free.
This clever device is not only a stop-watch & regular timer, it’s a great tool for any interval training type, whether you are into Tabata, HIIT, CrossFit training or split training, it will serve its purpose to perfection. The Gymboss allows you to set 2 intervals of different lengths (from 0-99 minutes) so that you can focus on what matter: your training, instead of watching the clock. And there is now, a new rockin’ design available online; I can’t wait to get my hands on one of these babies!!
2. Vega Protein Powder
First off, I’ve got to say that I am not big on supplementation; I believe that folks should put more emphasis on providing the body with real food & a diversity of super fresh organic whole foods. That being said, if you are looking for products to help you perform and recover at your best, you should definitely opt for something that is closest to nature as possible. I’m a huge fan of the Vega sports performance system, which is 100% plant-based, free from dairy, gluten and soy, and contains no artificial flavours, colours or sweeteners.
It’s jam-packed with superfoods and tastes absolutely delicious in smoothies and other recipes (such as my Oh-so-good protein pancakes). And if you’re worried about whether you will getting a sufficient amount of protein from this source, don’t be, the Vega sport performance protein powder contains 25gr. of protein per serving and it has recently made a new innovative addition by adding another protein source to its top-notch ingredients: SaviSeed protein, which is a rich, plant-based source of amino acid tryptophan. Tryptophan is a key component of serotonin production, “the feel good hormone”! So while your body is recovering, your mind is keeping up, providing you with an extra boost of drive and motivation!
3. Betty Rocker’s Body Fuel System
When I stumbled upon Betty Rocker’s website last year, I knew that I was on to something exciting! It’s not every day that you come by some insanely inspiring and useful content like Bree provides on her blog. What can I say; I simply love & admire her approach to health, fitness & life in general and when I started going through her Body Fuel System: 30-day Eating Guide, I instantly thought to myself:
“This is it, this is what people should be reading if they truly want to succeed, not only in their weight-loss journey but in creating a healthy & empowering mind-set & lifestyle”!
The reason why most diet plans don’t work is because they don’t cover the whole spectrum, they don’t take your “mental fitness” into consideration which is key to building new habits that stick over time. The fuel system is a must read if you are serious about getting outstanding results and finally reaching those fitness goals!
4. Matcha Source
This premium Japanese green tea powder is packed with nutrients, antioxidants, fiber & chlorophyll which provide a great deal of health benefits. One glass of this powerful drink is equivalent to drinking 10 glasses of green tea in terms of nutritional value & antioxidant content, WOW!
If you’re looking for some all-natural pre-workout fuel which also contains fat-burning properties, you might want to include this super-ingredient in your diet! You can grab a Matcha shot before you head to the gym for a quick & lasting energy boost, or use it in your smoothies, lattes and many other nutritious recipes for longevity, detox, calm & focus as well as weightloss.
5. The Women’s Health Big Book of Exercises
by Adam Campbell
If you’ve been browsing through my previous workouts, you might have noticed that many of them come straight from The Women’s Health Big Book of Exercises. Why do I love this book? Because it never gets old & it’s simply a great bodyweight & weighed exercise database that provides clear images & demonstrations, multiple variations & progressions as well as practical trainer tips and a multitude of kick-ass workouts that will get you results in no time.
Even though I’ve purchased this book years back, I regularly reach out for it to get some new workout ideas, cool variations of my favorite exercises, learn how to perform a certain exercise with proper form, etc. It’s always good to mix things up, not only to avoid boredom in your routines but also to prevent hitting a plateau by shocking your muscles and keeping things exciting mentally as well!
What are your favorite fitness products out there?
I’m thrilled to introduce Bret Contreras for this special guest Interview! Bret is the founder of my no.1 go-to website for the best-ever booty exercises, tips & a non BS approach to sculpting the glutes of your dreams. I’ve compiled a series of top booty-sculpting-related questions and now it’s time to hear what the expert has got to say!
Let’s give it up for Bret!!
1) In your opinion, what are the most effective exercises for targeting the glute area?
First off I’d like to thank you for the opportunity Isabella, it’s a privilege. My top ten favorite glute exercises include (they change from time to time but in general here they are):
Barbell hip thrust
Barbell glute bridge
American hip thrust
American deadlift
Full squat
Barbell reverse lunge
Dumbbell back extension
Band hip rotation
Band seated abduction
RKC plank
Most of these are on my Youtube Channel in case you want to check them out.
2) Do you have any tips on progression for the exercises mentioned above?
Of course I do! But it all depends on the fitness level of the client. Very weak beginners might need to start with side lying clams, side lying abductions, bodyweight glute bridges, bodyweight high box squats, low box squats, and dumbbell RDLs. Advanced exercisers end up doing the ten exercises I provided in the first question with heavy loads. Most people fall somewhere in the middle. In general, you must first master your bodyweight. Once you can do something with good form, you make sure you can do it through a full range of motion. Once you can use a full range of motion, you start doing more reps. Once you can get a certain number of reps, you add load. Once you can use a certain amount of load, you can either choose a more advanced variation, or simply keep adding more load.
3) What’s your take on nutrition for sculpting a dream booty?
Trainers who don’t focus on nutrition are fighting a losing battle. The majority of people need to lose fat, and good nutrition is paramount for fat loss. However, a dream booty is all about curves, and strength creates curves. Therefore, nutrition alone won’t sculpt a dream booty unless the individual has amazing genetics for possessing great glutes. Abs are made in the kitchen, but glutes are made in the gym.
Abs are made in the kitchen, but glutes are made in the gym!
4) Considering the role that genetics play, do you have any tips on how to make the most out of what your mama gave you (ex. can you transform a flat booty into a bubbly behind)?
Many women could never build the booty they desire from going on a crash diet, doing excessive cardio, or focusing on yoga, Pilates, or aerobics. The only chance they have is with heavy strength training. My best tip would be to take two years to build up one’s hip thrust to three sets of ten reps with 225 pounds. When this occurs, good things tend to happen to the glutes.
5) Can you lose fat and simultaneously build a stronger, bigger behind?
Of course you can! This is what I do with my clients time and time again. It’s easy to lose fat with a good diet, and it’s easy to build glute muscle with most folks since many don’t activate the glutes properly and most don’t perform an optimal glute program to begin with.
6) What are your top exercises for sculpting the glutes with minimal engagement of the legs (especially the quadriceps)?
Great question! American deadlifts (like a Romanian deadlift but with a big glute squeeze up top), barbell glute bridges, band hip rotations, and band seated abductions work well for this purpose.
7) What is your best advice for gaining mass (in the booty)?
Make sure you’re consuming sufficient protein and get incredibly strong at the hip thrust while using perfect form.
8) By following an adequate training program and nutritional plan, how much time can one expect before noticing major changes in their gluteus muscles … in other words, how much time does it take to transform your behind?
Another great question. True story – my best responder noticed massive changes in only two weeks (6 workouts). These are the lucky folks. Most require 2 months to start noticing results and after 3 months they see big changes. Some require 6 months but it all depends on the person.
Most people require 2 months to start noticing results and after 3 months they see big changes!
9) How often should you train your glutes (on a weekly basis)?
I believe that 4 sessions per week is optimal, but 3-5 are ideal depending on the program.
10) When creating a booty workout routine, how does one determine the appropriate amount of exercises, weights, sets and repetitions?
This would require an entire article, but I’ll try to be brief. It depends on many factors, but let’s pretend that we’re performing 3 booty sessions per week and that they’re spread out evenly, for example MWF. Each day you want to perform a knee-dominant exercise, a couple of hip-dominant exercises, and at least one glute-accessory exercise. Loads (weight) depend of course on the fitness and strength of the individual, and sets/repetitions will vary dramatically. For example, on a particular day you might go heavy on hip thrusts for low reps, use moderate weight and reps for squats, and then do high rep American deadlifts and band seated abductions. That’s just one example, but you’d switch this up throughout the week.
11) Can you give us a sample of a weekly glute training program for intermediate fitness levels?
An intermediate might do the following:
Day One: hip thrusts 3 x 8, Bulgarian split squats 2 x 12, sumo deadlifts 3 x 5, band hip rotations 2 x 10
Day Two: single leg hip thrusts 2 x 10, full squats 3 x 5, single leg back extensions 2 x 12, RKC planks 2 x :20 seconds
Day Three: American hip thrusts 3 x 12, high step ups 2 x 8, kettlebell swings 3 x 20, band seated abductions 2 x 30
12) In your opinion, what is the no. 1 mistake ladies make when trying to sculpt a strong and sexy derriere?
They don’t learn proper form, they don’t really learn how to use their glutes during the various movements, they don’t perform the best exercises, and they don’t follow optimal routines for their goals (that’s four mistakes, not one…sorry!).
Bonus question 13) Any final tips on workin’ out that booty?
Yes. I spent 2 years putting together all of my methods along with the help of Kellie Davis for our new book Strong Curves. It’s 43% off right now through Amazon. It is 320 pages long with over 200 exercise descriptions and several training programs for various fitness levels and goals. I’m very proud of this book – it’s my magnum opus! If any readers seek more information, they can check out the book. They can also visit my BLOG as I’ve written numerous articles on glute development there. Thanks again Isabella!
A Woman’s Guide to Building a Better Butt and Body!
This is not your run-of-the-mill fitness book. Developed by world-renowned
gluteal expert Bret Contreras, Strong Curves offers an extensive fitness and
nutrition guide for women seeking to improve their physique, function, strength,
and mobility. Are you ready for those strong curves? Click HERE to grab your copy!
We all love a little variety when it comes to working out! Today, I’d like to share 5 awesome bloggers who offer Free Printable Workouts (by the way, I do too, check them out HERE). Enjoy these links and please let me know if you know of other places to stumble upon more awesome printable workouts!
1) Check out Nicole’s Infographic Printable Workout Database (pumps&iron)
She has a cool variety of workouts you can choose from (HIIT, bodyweight, abs, etc.)
2) Browse through Pinterest’s “Printable Workout” Boards & find all sorts of goodies! (Pinterest)
My Board is up there too!!
3) I’m sure that you’ve heard of Casey from Blogilates!
If not, make sure you have a look at her wide workout selection (videos and printables); they are all so fun yet challenging!
4) If you’re into HIIT & Bodyweight workouts like me, check out Caitlin’s blog (fitfabcities)!
She also has her own Youtube workout videos!
5) Last but not least; find some more good workouts over at Kim’s blog (keepitmovingfitness)!
Just like Casey from blogilates, Kim also offers Free monthly workout calendars!
MFS Suggests…
The Lift Like A Girl Guide: The Sane & Simple way to build a Better Body by Nia Shanks
Lift Like a Girl is a Complete Video Series That Will Show You How to Design Your Own Workout Programs & Follow Eating Patterns Based on Your Experience Level, Lifestyle, and Preferences.
Many people do not realize the full potential of an elliptical workout.
Sure, you can get on the machine and go through your normal workout, but in most cases, there is much more to the fat burning benefits of this popular exercise equipment. One of the greatest advantages of an elliptical workout is that you can utilize numerous muscles in one session. While increasing your cardio workout, you can incorporate most major muscle groups, including your upper torso and arms.
This makes for an extremely efficient workout; however, in time, your body will become accustomed to your workout routine and you will begin to burn fewer calories for the same effort.
The best way to maximize any workout program is to occasionally add some variety and utilize your muscles in a different way. Throw in a new workout once or twice a week and you will not only stave off boredom, but you can make your current routine much more effective. In addition to using new exercise routines, it is important to not go too fast on the machine. When you race through an elliptical workout, you are not fully engaging your muscles to do the work; momentum carries part of the load which, of course, means you are not getting the most effective workout possible.
Best Elliptical Workouts for Weight Loss
If you want to add a new twist to your workout consider short intervals at high intensity (HIIT)!
With this type of workout you need to adjust your elliptical machine to its lowest resistance and set the incline either at its lowest point or with only a small incline. After an initial warm up, you can begin the interval training.
Using your interval timer, increase resistance until you feel like you are working at almost your full capacity, keep at this level for 30 seconds to 2 minutes, and then drop back to an intensity level of about a 2 or 3 difficulty level for an equal amount of time. Following every third intense interval, reduce intensity and pedal backwards. Continue with your interval training for approximately 27 minutes, and then cool down for 3 — 5 minutes.
27-Minute Elliptical HIIT Meltdown!
Time
Intensity
0-2min. warm-up
2-4
2-3min. high intensity
7-10
3-4min. low intensity
2-3
4-24min. (HIIT)
Repeat 2-4min. (10 x)
24-27min. cool-down
2-4
When you utilize various intensity levels, you can help increase the effectiveness of your workouts. There are many different ways that you can put new life into your elliptical sessions. In fact, some of the ellipticals by Proform even offer workout apps to help you track and maximize your workouts. The important thing is to use proper form and keep your workouts as efficient as possible.
**For more Fat Shredding Workout Routines & Free Monthly Workout Programs, you may like to subscribe to my newsletter (right below)! You will also receive your Free Daily Fitness Logs + new articles & extra goodies straight to your inbox!
MFS Suggests…
Gymboss Interval Timer – NEW DESIGN –
Better Workout. Better Results.
The GYMBOSS is a small, easy to use, repeating interval timer. This multi-use timer has many versatile functions that make it beneficial to virtually any type of exercise program. Start working out like a pro and reaching your goals TODAY!
Once again, I’d like to share yet another great illustrative guide from www.greatist.com.
This time it’s about Interval training & HIIT (High Intensity Interval Training), one of my all time favorites!
Here is why I love it:
cut down on training time
burn more calories… and keep burning them all day long!
leads to many physiological changes: increase of VO2 max (maximum amount of oxygen you can take in while exercising), & increases tolerance to the build-up of lactic acid
avoiding catabolic state (loss of muscle mass that can occur with long periods of moderate intensity training)
helps avoid injuries associated with repetitive overuse (common in endurance training)
oh, and did I mention that it was less boring & repetitive?
Don’t forget to get your very own Gymboss Interval Timer!
The GYMBOSS is a small, easy to use, repeating interval timer. This multi-use timer has many versatile functions that make it beneficial to virtually any type of exercise program. Start working out like a pro and reaching your goals TODAY!
