Week 12 – 12 Weeks To A Stronger, Sexier, More Confident You

Ok guys, this is it – your last week of the beginners program! I want you to really notice how far you’ve come and how hard you’ve worked. The only way to make a change is to simply do it. No one else can do it but you. If you take anything away from this experience I want you to realize that you are so much stronger and capable of so much more than you realize. Your ability to power through these workouts is really just a metaphor for life. Know that anything you want is yours if you decide to put in the effort to make it happen. The strength that you’ve built from these workouts is of course physical, but actually, it’s 98% mental. Feel empowered by your ability to power through this and take that strength with you wherever you go. There is nothing that you can’t do. Congratulations!

This weeks playlist is put together with the idea that music is what moves you. When you let yourself go and allow yourself to just be part of the music a beautiful thing happens – you let go of your thoughts, your inhibitions, and all the filters that are telling you not to do or say something. Really connect your body with your mind and just let the music guide you.

The Workout:
Week 12

The Playlist:
- Warm-up
Harmonize (Spirit Catcher)
Rio Nero (Drum Nation)
Absolutely Africa (Saxomatto)
Esperanca (Danny Tenaglia)

- The Workout
Twelve (Aria)
Genesis (Cozzy D & Kid Dub Present D Dub)
School of Thought (Kevin Swain)
Winter (Aril Brikha)
Vertigo (The Oval Five Project)
Smoke (Trafik)
Circus (Trafik)

- Cardio
Tribal (Tanke)
Tribal (Aggregat)
Tribal (RMB) (*I was trying to find as many “Tribal” named songs as possible… I guess it ends here.)
Move Your Body (DJ Wope)
We Believe (Junior)
Love Nature (Hystera)
Gimme A Smile (Lost Tribe)
Robots (Kevin Swain)
Female (Santos)

- Cool Down
So Long (Sissy)

Well, there you have it, your 12 week beginner program. Just because this is the end of this program though doesn’t mean it’s the end of your working out. If you want to keep up your results you’ve gotta keep up your activity. If there’s anything else you’d like to see featured here, just drop me a line and let me know.

Week 11 – 12 Weeks To A Stronger, Sexier, More Confident You

I shouldn’t be saying this at week 11 of this program, but I really wish I would have named it something different. “12 Weeks To A Stronger, blah, blah, blah” is so generic. And I’m so not a generic. And neither is this program. If you’ve been following it for the entire 10 weeks up until now I’m sure that you’ll find that you feel stronger, sexier, and more confident, but that you also got past some major hurdles in keeping up with it. How did I let this happen? Oh well, there’s only 1 more week left.

Yup, 1 more week until you’re no longer a beginner at fitness! Can you believe how far you’ve come? Did you ever think you’d be able to stick with it? Pretty awesome! Ok, enough exclamation points (I hate them), on with the program…

The Workout:
Week 11

The Playlist:
- Warm-up
Teenage Dream (Katy Perry)
Somebody’s Watching Me (Rockwell)
Bust A Move (Young MC)
Party Up (DMX)

- Workout
Love Is A Battlefield (Pat Benatar)
The Seed (2.0) (The Roots)
He Got Game (Public Enemy)
‘ Till I Collapse (Eminem)
Sober (Pink)
Hung Up (Madonna)
Sorry (Madonna)
Wind It Up (Gwen Stefani)
Epic Last Song (Does it Offend You, Yeah?)

- Cardio
Day ‘n’ Nite (Chani)
American Idiot (Spike)
Satisfaction (C-Baby)
I’m Gonna Get Tribal (RP)
Eclipse (Beltek)
You Will Find Me
En Route (Tariq)

- Cool Down
Precious (Depeche Mode)

Ok, there you have it – your workout and your playlist. If anyone knows how to create a playlist for purchase on iTunes (so that you don’t have to click on each song individually) please let me know. It would save you and me a ton of trouble. Thanks!

Week 10 – 12 Weeks To A Stronger, Sexier, More Confident You

(Sorry for the lateness of this post, my internet was out all day. Don’t you hate that!)

You’re almost at the end, keep it up! I’d love to hear feedback form any of you who’ve been following this workout plan. What changes have you noticed physically, mentally, and emotionally? Do you feel more in control of your body? Is the habit of working out becoming more second-nature and less torture chamber? Is it actually doable and are you surprising yourself by being able to push through when you don’t feel like it? Let me know what you’ve been feeling!

The Workout:
Week 10

I’m having so much fun making these playlists, because I’m discovering new music every week. This week’s playlist features only female artists. Check it out!

The Playlist:
- Warm-Up
Jungle Drum (Emiliani Torrini)
I’m Good, I’m Gone (Lykke Li)
Ooh La La (Goldfrapp)
The Con (Tegan and Sara)

- Workout
Dejalo (Rilo Kiley)
Spring And By Summer Fall (Blonde Redhead)</em>
New Years (Asobi Seksu – absolutely one of my favorite artists right now)
Walk Back In Your Head (Tegan and Sara)
I Feel It All (Feist)
Skeleton Song (Kate Nash)

- Cardio
Goodbye (Asobi Seksu – because they’re that good)
Lions And Tigers (Asobi Seksu – no, really, they are)
Nefi + Girly (Asobi Seksu – ok, last on, I promise. We call my niece “girly, so I just had to put this one in there)
If Looks Could Kill (Camera Obscura)
Kiss, Kiss (Yeah, Yeah, Yeahs)
Foundations (Kate Nash)</em>
You’ll Find A Way (Santigold)
Creator (Santigold)
Great DJ (The Ting Tings)
Le Disko (Shiny Toy Guns)</strong>
Shut Up And Let Me Go (The Ting Tings)

- Cool-Down
Free (Cat Power)
Be OK (Ingrid Michaelson)

Week #9 – 12 Weeks to a Stronger, Sexier, More Confident You

In case you were wondering where your workout for last week was, there wasn’t one. Sometimes you need to completely take a break, which is what my husband and I did this past week. It’s good to let your body and mind rest once in a while, so don’t sweat not sweating.

Now that you (and I) are good and rested you should be able to come back with a renewed sense of inspiration, motivation, and energy. Week 9 marks the 3/4 mark in this program, which is where most people quit. You’ve been going at it long enough to feel you have a handle on things, but you are also losing some of the vigor you felt when you first started. Think of this as a “tipping point”. You are climbing the hill now, but as soon as you hit the peak it will be smooth sailing from here. Fight the urge to slack off and get through this hurdle and you’ll feel so empowered by your ability to force yourself through the discomfort that I promise it will cross over into other areas of your life. You will realize that you have the power to do anything you put your mind to.

To help you out I’ve changed things up a bit. It’s good to challenge your body and mind by shaking things up, so I promise you will not be bored by this one!

The Workout:
Week 9

The Playlist:
- Warm-up
When Doves Cry (Prince)
Common People (William Shatner **everyone always says that they would listen to Morgan Freeman read the phonebook, but Willie is the only phonebook reader in my eyes.)
Jump (Madonna)

- Workout
Kashmir (Led Zeppelin)
Bang A Gong (T. Rex)
1901 (Phoenix)

- Cardio
California Gurls (Katy Perry)
Kool Thing (Sonic Youth)
It Takes Two (DJ EZ Rock & Rob Base)
Crazy In Love (Beyonce’)
Let Me Blow Ya Mind (Eve & Gwen Stefani)
Tambourine (Eve)
Paper Planes (MIA)
NYC Beat (Armen Van Helden)

- Cool Down
Father Figure (George Michael)

** Combine this with my 12 week weight management program to maximize your results. Leave a comment if you d like some more info.

Week 7 – 12 Weeks to a Stronger, Sexier, More Confident You

Ok, here’s where things are going to get a little bit spicier. We’re moving on to a total of three sets of each exercise this week, which will definitely ramp up the intensity, but it will also rev your metabolism, burn calories, and help you get rid of body fat and build lean mass. Allow only 30 seconds of rest in between each exercise and move through each exercise one after the other. At the end you’ll rest another 30 seconds and then begin from the top. We’re also going to add a slow jog to the cardio portion, so look out for that. It may feel uncomfortable at first, but I promise that if you challenge yourself a bit it will get easier within the next few weeks. You’ve got to just keep it up though.

Before we begin though I have to give a major shout out to my client Theresa who proved this weekend that she really conquered herself. Theresa had been craving cake for days and finally on Saturday she decided that instead of making a whole cake she would allow herself to have 1 cupcake. She ended up buying 2 cupcakes (1 chocolate and 1 red velvet) and was annoyed at herself for this, so instead she shared them with her son. In the end she tasted a quarter of each cupcake and then left the room so she wouldn’t be tempted to pick at the rest. Theresa conquered herself on so many levels. First, and most obvious was that she ate in moderation and didn’t let herself get out of control. But the most amazing thing to me about all of this is that Theresa let that craving go on for a few days and finally on Saturday realized that it wasn’t going to go away unless she indulged a little. This is so important, because had she not allowed herself this little pleasure most likely it would have snuck up on her somewhere else. You can’t abstain from something that you love, because it will only backfire. Part of losing weight and learning how to live a healthier lifestyle is learning how to allow yourself to indulge once in a while and not freaking out about it. She proved to herself that she can literally have her cake and eat it too – but in control. Awesome job! I’m so proud of you!

Ok, back to the plan…

The Workout:
Week 7

{Hope you like the playlist, Amy :) }
The Playlist:
- Warm-up
Arched Maid Via RDJ – AFX
Fa-Fa-Fa – Datarock
In The Morning – Junior Boys

- Workout
Deceptacon – Le Tigre (This was on my first playlists when I just started working out.)
Burning Up – Ladytron
Vanished – Crystal Castles
Not Even Jail – Interpol
Ageless Beauty – Stars
Cherry Chapstick – Yo La Tango
He War – Cat Power
Thursday – Asobi Seksu (I Spin to this song at least every other day and had no idea what it was until now…)
We’re No Here – Mogwai (Wait for the drop…)
Screaming At Anything That Moved – Gifts From Enola (I think this one just sounds so beautiful.)

- Cardio
Glass Danse – The Faint
Galvanize – Chemical Brothers
The Hardest Button to Button – The White Stripes
The Heinrich Maneuver – Interpol
Gold Guns Girls – Metric
Of Foam and Wave – Caspian

- Cool Down
Lebanese Blonde – Thievery Corporation

** Combine this with my 12 week weight management program to maximize your results. Leave a comment if you d like some more info.

Week 4 – 12 Weeks to a Stronger, Sexier, More Confident You

This week will mark 1 month since you’ve started your new plan. Can you believe that much time has already passed? Seriously, you should congratulate and celebrate your persistence! There are 8 more weeks to go, and after this week things are going to change up a bit, so keep your efforts up, because you want to be ready for the changes to come. You’re almost at the half-way point, so hang in there!

The Workout:
Week 4

The Playlist:
- Warm-up
Tropicalia – Beck
New Day – Body Language (**This is my friend Angelica’s band and they are awesome!)
Loveshack – B52′s

- Workout
An Honest Mistake – The Bravery
House of Jealous Lovers – The Rapture
Word Up – Cameo (** Don’t deny it, this song makes you want to move!)

- Cardio
Home – Edward Sharp and the Magnetic Zeros (** I cannot describe the lightness of my heart when I hear this song!)
God Put A Smile On Your Face – Coldplay
She Bop – Cyndi Lauper
The Mystery Zone – Spoon

- Cool Down
Wicked Game – Chris Isaak

** Combine this with my 12 week weight management program to maximize your results. Leave a comment if you d like some more info.

Week 2 – 12 Weeks To A Stronger, Sexier, More Confident You

If you took the initiative to do this workout last week then I want to say that you’re awesome! The only way to losing weight and getting in shape is by doing what you gotta do to get there. If you found it challenging that’s ok. You always want to feel a bit challenged when you’re working out, because that’s the only way you’ll get better at it. I promise that within 2 weeks you’ll start seeing results in your ability to execute these moves. Things are going to get easier and become second nature. You won’t believe that you ever thought it was difficult. Just remember that consistency is key, so if you’re being wishy-washy with your workouts then your results will be wishy-washy too.

This week we ramp up the intensity a bit by increasing each exercise to 2 sets. You’re going to complete each exercise twice with 30 seconds of rest in between each set before moving on to the next exercise. The idea is increase your endurance, because you can only build strength and tone up if you have the stamina to tolerate the movements. The entire workout will last only 30-40 minutes (which if you think about it is shorter than an episode of Lost or Sex and The City – not too bad!).

Do this workout 2-3 times this week, allowing at least one day in between for your muscles to recover. On days that you are not doing this workout do 30-40 minutes of cardio. Rest is as important as working out, so make sure to give yourself 2 days of complete rest.

The workout:

The Playlist:
- Warm Up
http://itunes.apple.com/us/album/jackals-vipers-in-envy-man/id261403046?i=261403593 (Jackals and Vipers – In Envy of Man Part 9)
(Jackals and Vipers – In Envy of Man Part 10)

- Workout
http://itunes.apple.com/us/album/loser/id19820272?i=19820274 (Beck – Loser **None of the words make any sense, but I love this song!)
http://itunes.apple.com/us/album/family-affair/id328629?i=328605 (Mary J. Blige – Family Affair)
– (Muse – Hysteria)
(Ok Go – Here It Goes Again)

- Cardio
http://itunes.apple.com/us/album/bandits/id305499589?i=305499594 (Buck 65 – Bandits)
(The Black Keys – Howlin’ For You **I absolutely love this band! Just discovered them and I play them on repeat)
(Daft Punk -Technologic)
http://itunes.apple.com/us/album/gone-daddy-gone/id152471339?i=152471414 (Gnarles Barkley – Gone Daddy Gone)
http://itunes.apple.com/us/album/bamboleo/id553662?i=553568 (Gipsy Kings – Bamboleo **In the summer while Spinning in my studio I like to open up all the windows and blast this song. That’s how I know summer is really here.)

- Cool Down
http://itunes.apple.com/us/album/too-afraid-to-love-you/id370968823?i=370968916 (The Black Keys – Too Afraid To Love You)
http://itunes.apple.com/us/album/the-story/id250112717?i=250112772 (Brandi Carlile – The Story **This one gives me chills. I love to listen to it while I’m running up the steep hill in the park. Makes me feel like anything is possible)

** If you want to really change your lifestyle and lose weight, combine this with my 12 week weight management program. Leave a comment if you d like some more info.

12 Weeks to a Stronger, Sexier, More Confident You! – Week 1

If you want to really lose weight and keep it off then at some point or another you’re going to finally decide to take the plunge and begin working out. Now is as good a time as any to start, so what are you waiting for? Actually, I challenge you to start now and prove to yourself that you can do it. For the next 12 weeks I’m going to take you from couch potato to confident. I will be posting a new workout every Monday (I know, today is Tuesday) with a playlist to keep you invigorated and excited. These are all songs that come from my personal playlist and have helped me through the hardest of workouts and kept me going when I really didn’t want to anymore. If you’ve never worked out before or are trying to get back into things this program is for you. We’re going to progress in baby steps – every week builds on the last – so you will be able to increase your stamina and strength without feeling like it’s too difficult. We’ll start off slow, so there’s no need to be scared :) This first workout will take you less than 45 minutes.

All songs can be downloaded from iTunes by simply clicking on the links.

The first goal of this workout is to build a solid foundation of basic movements that are the underlying base for all other exercises. The second goal is to build a strong core, which consists of your abdominals, back, and lumbo-pelivic hip complex (which is just a fancy name for your lower back, pelvis and hips). You can compare it to the foundation of a building – without it, the entire building would collapse.

Do this workout 2-3 times this week, allowing at least one day in between for your muscles to recover. On days that you are not doing this workout you should be doing 30-40 minutes of cardio. Rest is as important as working out, so make sure to give yourself 2 days of complete rest.

Click on this link to see the workout. Images and instructions are included to help you through each exercise.

- Warm Up
http://itunes.apple.com/us/album/m-g-jack/id287077545?i=287077716 (Alias – M.G. Jack)

- Workout
http://itunes.apple.com/us/album/stronger/id263305063?i=263305080 (Kanye West – Stronger **One of my anthems when starting to train for my first 1/2 marathon)
http://itunes.apple.com/us/album/lose-yourself/id1018049?i=1018037 (Eminem – Lose Yourself)
http://itunes.apple.com/us/album/cowboys-aliens/id25514364?i=25514354 (Gram Rabbit – Cowboys and Aliens)

- Cardio
http://itunes.apple.com/us/album/alpha-beta-gaga-mark-ronson/id23393065?i=23393054 (Air feat. Mark Ronson – Alpha Beta Gaga)
http://itunes.apple.com/us/album/thats-not-my-name/id280390218?i=280390220 (The Ting Tings – That’s Not My Name)
http://itunes.apple.com/us/album/lost-with-jay-z/id296910095?i=296910102 (Coldplay feat. Jay Z – Lost)
http://itunes.apple.com/us/album/one-more-time/id49269321?i=49269291 (Daft Punk – One More Time **This is it – finish strong!)

- Cool Down
http://itunes.apple.com/us/album/cold-wind/id70862455?i=70862395 (Arcade Fire – Cold Wind)
http://itunes.apple.com/us/album/son-of-a-preacher-man/id257837795?i=257837972 (Dusty Springfield – Son of a Preacher Man **easily one of my favorite songs of all time!)

P.S. I might have put an extra song or two in there to make sure that you have enough inspiration in case it takes you a little while longer to get through the workout ;)

** Combine this with my 12 week weight management program to maximize your results. Leave a comment if you’d like some more info.