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.

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.