Happy Halloween!

What better way to start a beautiful than by accomplishing a great workout!

It would have been ideal if I trained outside today since it's so beautiful, but I hit the weights today, so that didn't happen. There is always tomorrow!

Here's what went on today: I increased my performance on every exercise.

1) Deadlift 225x2x5, 155x12 (Finally got 2 sets of 5)
2a) Pistol w/ 10lb DB 2x8
2b) Seated Calf Raise w/ 5 second pause 55x2x8
3a) Double DB Swing 30x2x10
3b) Hang Walkout 2x5
4) Decline Reverse Crunches

To make the reverse crunches more effective, keep your knees bent and your feet close to your butt. Don't allow your legs to come over your head, other wise the moment makes the movement easier.

I know today may be busy, especially if you have kids. But there is no excuse for not getting in a quick 10 minute bodyweight workout at home before/after you take the kids out. Get it done!

Phillies Win! and Fat Loss Workout

Congrats to the Phillies. I managed to see the last few pitches last night.

On to my in-home fat loss workout. Remember, no excuses. You can workout at home with absolutely no equipment.

This entire workout took only 16 minutes. I'm sure you can find 16 minutes in your day to get in a great, fat burning workout with nothing but your bodyweight.

I did 10 pushups, 10 inverted rows, and 15 squats in a circuit. I went through it 10 times with no rest and varied my hand and feet positions on every cycle.

My total for this workout was 100 pushups and inverted rows, and 150 squats.

I worked every major muscle in my body. What about my abs? you ask. They got worked hard as well. They were engaged during every pushup and inverted row. They also stabilized my body during the squats.

That workout will do much more for your abs than 100's of crunches every could.

Remember: No Excuses! You don't have to dedicate 1 hour to working hour. You can accomplish a lot in only 10-15 minutes.

Upper Body Workout

Despite not feeling well yesterday, I felt great today.

Once again, I improved on all of my lifts. Remember, never do the same thing twice!!! Always increase your performance, one way or another.

1a) Standing BB Military Press 75x2x7, 85x3
1b) Parallel Chin Up w/ 10lb DB 2x6, w/ 20lb DB x3
2a) DB Flat Bench 50x3, 3, 2 40x12
2b) Supine Bent Over BB Row 115x2x6, 95x12
3a) DB Tricep Ext 20x9, 8
3b) BB Curl 55x2x6

I finished off with a set of pull ups. I only got 5, but that's expected since I was fatigued from the workout. My goal is to get 10 pull ups by the end of November.

Fat Loss Articles

For more information on fat loss, be sure to check out my articles:

http://ezinearticles.com/?expert=Nia_Shanks

Let me know what you think!

I forgot one thing

On squats I also did 150 for 4 singles. : )

Great Lower Body Workout

Everything felt great today. I improved on all of my lifts.

1) Squat 125x2x7
2a) DB Split Squat 40x2x9
2b) BB Shrug 130x3x8
3a) Back Extension 40x2x10
3b) Standing Calf Raise w/ 3 second pause 110x2x10
4a) Cable Crunch 90x2x16
4b) Hanging Leg Raise 2x12

Once again, a great workout. I like going into the weight room knowing what I have to accomplish: beat my training journal. As long as I improve my performance, I will keep getting results.

Remember that: if you keep doing the same workout, with the same weight, for the same reps, your body will not change. You have to give it a reason to change.

More Playground Pics

Some more pics from today's workout

Playground Workout

Today my roommate and I headed to a local park for a workout.

NO EXCUSES!!!

We did some pull ups on the swingset, hand walking on the swingset, swing pushups and rows.

We also played with a 50lb sandbag and did some clean and presses, zercher squats, shoulder squats, and some carries.

For bodyweight exercises we did wheelbarrow walks, walking pushups, and more squats. To really set our legs on fire, we did partner carries up a steep hill; these were awesome!

Great workout, and it was even better since we were outside!

Get creative! No excuses!

Upper Body Workout and a Brief Rant

Here's what went on today:

1a) BB Incline 105x8,7 115x2x2
1b) Chin Up 15lb DB 2x5, 25lb DB 2x2
2a) Palms In DB Overhead Press 30x2x8 25x12
2b) Cable Row 110x2x8 90x12
3a) Top Range Close Grip Bench 100x9, 7
3b) DB Hammer Curl 25x2x7

Finisher: 50 Hindu Squats


Okay. On to my rant. There were a lot of people at the gym today; I assume because it was raining. Every person who was in there (men and women) did the following exercises: leg extensions, leg curls, inner thigh machine, outer thigh machine, crunches or situps, bicep curls, lower back machine, and tricep extensions.

What is wrong with that?

I'm going to tell you right now: if your workout looks like THAT, then you need to change. Those exercises have no place in a program designed to give you fast results. Not to mention, some of them are just plain worthless and have no carryover in the real world.

No one did pushups, squats, deadlifts, lunges, overhead presses, chinups, or rows. Those are the best exercises you can do!!! And NO ONE did any of them!

Another thing a lot of women do: they do 30 minutes of cardio on a machine, and then they do crunches and other ab exercises. Again, not to be mean, but that is a waste of time. If you are doing it, I highly recommend you change, too. Everyone can benefit from lifting weights or doing bodyweight exercises.

Do compound lifts. Make your muscles work. Build lean muscle and you will burn more fat constantly, even while you sleep. Stop doing crunches. The best exercises you can do for your abs are squats, deadlifts, pushups, overhead presses, rows, chinups, and other compound movements.

Think about it: if those popular exercises everyone does on the machines and isolation exercises actually worked, don't you think that everyone who did them would actually look better?

Think about it and tell me your opinion.

My New Toy

Today I played with my new sandbag. I'm proud to say I made it myself!

Performed in circuit fashion:

1a) Clean and Press x10
1b) Bent Over Row x12
1c) Shoulder Get Up x5 each side (This is my first time doing these. They were tough!!!)
1d) Shoulder Squat x10 each side
1e) Zercher Carry

I went through it twice

Then I finished off with some 1 Arm Snatches with a 25 lb dumbbell.

Another successful in home workout!

Testimonial

Tammi was one of my first clients. We have had many great training sessions together! : )

Here's what she had to say:

When I met Nia, I was an out of shape, over-weight, mother of 4 small children (ages 1,2,3 and 4 at the time). I was frustrated with my life and the lack of energy I had. I was always considered a thin and even "skinny" girl; managing weight had never been an issue in my life. I am not sure that I ever weighed above 108, even thought I wasn’t at all what you could consider muscular or even well toned.

I have to credit Nia with giving me my life back, and the term "giving me my life back" doesn’t really fit because it was more like she helped me achieve a whole new life. I am now a firm believer in "strong body=strong mind." Working out has given me a confidence in myself that I have never had. I have a figure in my 30's that is much better than what I had in my 20's or even my teens. The energy that came with this new workout and lifestyle is amazing. Keeping up with my 4 kids is now a breeze and I don’t ever again have to worry about "how to get up the stairs" again because I felt so out of shape.

Nia helped me become disciplined and also helped me to learn more about weight lifting and a healthy lifestyle in general. She always made sure I used the proper form in all exercises, which is really important. When you are working toward a goal you sure don’t want to be sidelined with an injury. She also made working out fun. I looked forward to the gym and the way she would change our routines so my body wouldn’t adjust and quit responding. It was exciting to see the changes that our work outs made. It was also wonderful to have energy and to feel so good.

I can never thank her enough for the encouragement she gave me that kept me with it and kept me sticking to my gym routine. Under her direction, I won several pageants including Mrs. Purchase Area 06, Mrs. Kentucky USA International 06 and Top 10 at Mrs. USA International, and Mrs. Kentucky America 4th runner up 07 and 1st runner up 08. I am currently working with her on some new routines and am considering competing in Bikini America and Figure. I have come a long, long way from that frustrated, defeated mom of four whose husband told her she was "heavy."

I cannot say enough about Nia and the programs she has put together for me. I encourage you to start your own journey today....you never know where it will take you.

Lower Body Workout

Deadlifts just didn't feel that great today. I still managed to set PRs on the other lifts, though.

1) Deadlift 225x4, 2 Then I did 6 singles
2a) Pistol w/ 10lb DB 2x7
2b) Seated Calf Raise w/ 5 second pause 35x10, 45x8
3) Double DB Swing 25x2x12 These are one of my favorite exercises for hitting the posterior chain

I must admit, a lot of women see how much weight I lift and automatically think I'm going to tell them to do the same thing. Yes, I definitely encourage women to get stronger, but I don't expect them to deadlift twice their body weight, unless of course the want to. My personal goal is to get stronger on certain lifts, and that's what I'm training for.

I think we need to change the mind set from "lose fat" to "get stronger." Every time we go to the gym, our focus should be on beating our previous workout. Oh yeah, you ARE writing down your workouts, right? If you don't keep a training journal, how will you know what you did the time before? Keep a training journal. Track everything you do. Then beat it.

Use more weight.
Do more reps with the same weight.
Do more work in less time (shorten the rest periods).

ALWAYS increase your performance. This is the fastest way to results.

What Are You Waiting For?

As the New Year approaches, people will start thinking about New Year's resolutions. Some will make plans to lose weight, others to make money, and many more goals.

But let me ask you: what are you waiting for? Why wait to start something on January 1, 2009 that you can start doing today? Just think, if you started working on your goal (whatever it may be) today, just think of the progess you can make by January!

There is no better time than the present. There is no guarantee that we have a tomorrow. So, why put off things that we can do now?

One more thing: don't just say your goal in your head. Write it down. Keep it where you see it multiple times a day. Tell someone close to you who will support and encourage you and keep you accountable.

Research shows that people who write down their goals are much more likely to accomlish them then people who don't write them down.

So I ask again: what are you waiting for?!

In Home Workout

Who says you can't get a great workout at home?

This was a quick one today.

Circuit:
Jumping jacks
Close grip pushups
Jump lunges
Inverted Row
Wide squats
Burpees

2x through

After that I did some training with my NEW sandbag! I love this already.
Alternating shouldering, clean and press, zercher squat, bent over rows

Be creative. Use what you have. You don't have to have a gym with machines and free weights. You can get in the best shape of your life with bodyweight exercises and some odd objects.

Have fun with your workouts!

Get Strong for Fat Loss

One of my goals in this business is to show women that training for strength is a great way to obtain fat loss. By getting stronger you force your body to constantly progress and do more work. By constantly increasing your performance, your body must constantly adapt to the new stimulus: this brings aesthetic results. Apart from that, training for strength can be fun!

The workouts I have been posting are geared towards my personal goals. You don't have to do exactly this, but I guarantee if you did that you would get great results.

1a) BB Military Press 75x2x6, 85x2x2
1b) Parallel Chin Up w/10lb DB 2x5, w/ 20lb DB 2x2
2a) DB Bench 45x2x9, 35x15 (I did a lighter set at the end for fun)
2b) Reverse Grip BB Row 110x2x8, 90x15
3a) DB Tricep Ext 20x8, 7
3b) BB Curl 55x2x5
Finisher: 50 BW Squats

I know lifting heavy can be intimidating. I must tell you, though, any woman I have introduced to lifting heavy LOVES it. It's empowering to see what your body is capable of.

Don't be intimidated by the men in the weight room. Get in there and claim your spot.

Gotta Love Squats

As I've mentioned before, I am currently training to increase my strength. It's getting back to where it was a couple of months ago, and I want to go beyond that. I can't say enough about women training for strength. You get the aesthetic benefits without having to always think about "fat loss" and IT'S FUN!

Here's how it went today:

1) Squat 125x2x6, 145x4x1
2a) DB Split Squat 40x2x8
2b) BB Shrug 125x3x8
3a) Back Ext 35x2x10
3b) Standing Calf Raise 100x2x10
4a) Cable Crunch 90x15
4b) Hanging Leg Raise 12

Once again, I improved on all my lifts from the last time. Always set PRs: that is the best way to ensure progress and results!

Upper Body Workout

1a) BB Incline Bench 105x2x7
1b) Seated Cable Row 110x2x7
2a) DB Overhead Press 30x2x7
2b) Chin Ups 2x8
3a) Top Range Close Grip Bench 100x2x8
3b) DB Hammer Curl 25x2x6

I improved on all lifts from my last workout. That is the key! Constantly increase your PERFORMANCE and the aesthetic benefits will follow.

Make your body do more than it is used to, other wise, it will not change.

Deadlifting

Started off with a few mobility exercises and then went into deadlifting.

First, several warm up sets:

1) Deadlift 225x4, 3 135x20 (My strength is coming back up; my best is 225x5x5)
2a) Pistol w/ 10lb DB 2x6
2b) Calf Raise w/ 5 second pause 45x10, 55x10

Come on, ladies. It's time to realize your full strength potential. I'm deadlifting 225 (which is about 100lbs over my bodyweight) and I want to pull 300. It's going to happen some day. Challenge youself!

Best Way to Fast Fat Loss

Everyone wants to know the fastest way to lose fat. While there are many methods that will help women lose weight quickly, very few methods allow women to lose fat quickly and safely.

What method do I support? Weight training first and foremost. Yes, ladies, this means YOU. If you want effective fat loss that will last, then you need to lift weights.

Our culture, and even health clubs, have put it in the minds of women that their workouts should consist of useless machine exercises (inner and outer thigh machines) and kickbacks with a 3 pound dumbbell. Health clubs even have a separate room for women to workout in! The rooms may have dumbbells, but they only go up to about 20 pounds, if even that. Other than that, they have a few useless machines.

Well I say it's time for the ladies to get in the weight room. Don't be intimidated by the men, and don't think you don't belong there. You need to realize your potential as a person, and as a woman. Any time I have taken a client out of her "comfort zone" and got her lifting heavier weights than she is used to, the results were amazing! Not just aesthetically, but for her personality as well. Sometimes women need to know that they are capable of much more than they have been led to believe.

There you have it, ladies. The first part of fast fat loss is resistance training. So NO to 3 pound dumbbells and machines, say YES to free weights and effective bodyweight exercises! Don't be afraid to challenge yourself, you will more than likely enjoy the experience.

Fast BW Workout

Yesterday morning I did a quick in-home bodyweight workout.

I had to rig something up to peform the inverted rows; sometimes you need to get creative!

1a) Inverted Row
1b) Pushup
1c) Squat

I used different grips for the rows and pushups, and different stances for the squats.

I rested 75 seconds after performing a round. I did 6 total rounds. Great workout!

Don't be afraid to get creative. You can do a lot more in the comfort of your own home than you may realize.

Upper Body Workout

1a) BB Military Press 70x2x8, 85x3x1
1b) Parallel Chin Up 8, 7 w/ 15lb DB 2x3
2a) DB Flat Bench Press 45x2x8
2b) Reverse Grip Bent Over BB Row 105x2x8
3a) DB Triceps Ext 20x2x6
3b) BB Curl 50x2x7

Fast, and effective. Please, ladies, don't be afraid to lift heavy weights. You will NOT get big and bulky. You WILL increase your lean muscle which will help you burn fat around the clock. Also, it's fun to see what your body is capable of doing.

Fast Workout

This morning I did a quick Tabata workout with double DB swings and running pushups.

Great workout in 4 minutes.

I finished off with some hindu pushups and squats. What a great way to start the day!

Lower Body Workout

Another great workout today. My strength decreased quite a bit from when I did a different program last month. Oh well, I'm bringing it back up.

1) Squat 120x2x8, 135x2x3
2a) DB Split Squat 40x2x7
2b) BB Shrug 120x3x8
3a) Back Ext 30x2x10
3b) Standing Calf Raise 90x2x10
4a) Cable Crunch 80x2x20
4b) Hanging Leg Raise 2x10

I'm not much for direct ab work. However, I need to keep my "core" strong to lift heavy.

I love training for strength. It is a much better mind set than thinking "I want to get in shape" or "I want to lose weight." Give it a try.

Fast BW Fat Burning Workout

This morning I did a fast fat burning workout right in my own living room. No equipment, no driving to the gym, and I got to play my own music!

First, I performed a few warmup and mobility exercises.

10 Burpees, rest 60 seconds for 12 rounds
For a Burpee you squat down and put your hands outside your feet, then you kick your legs back so you are in the top part of a pushup, then you jump back and put your feet between your hands, and then you explode straight up.

That's it. Easy, fast, and effective!

Next time, to make sure I keep getting results from this, I will either:
1) Add another round or two
2) Decrease the rest period

Set those PRs!

Strength Training for Fat Loss

I had a really early workout today.

1a) BB Incline Bench Press 95x8, 100x7, 105x2x5
1b) Prone Cable Row 100x2x8, 110x2x5
2a) Neutral DB Overhead Press 30x3x6
2b) Chinup 8, 7, 6
3a) Top Range Close Grip Bench 105x6, 95x10
3b) DB Hammer Curl 25x2x5
Dragon Fly 6

My primary focus for my training right now is gaining strength. However, through gaining strength I am increasing my lean muscle. By increasing my lean muscle I am burning more fat throughout the day. There are many other ways to strength train for fat loss, but this is my personal favorite: I love lifting heavy. Fat loss doesn't just come from lifting: it is also a result of smart eating habits.

Remember, do what you enjoy!

DB/BW Cardio

My metabolic workout this morning took 15 minutes. (15:09, to be exact).

This is just one of many examples of metabolic workout without the use of any machines.

Fast and very effective.

Ladder (10 reps of each, 9, 8, 7, etc down to 1).
1a) Double DB Swings w/ 20lbs each
1b) Advanced Burpees

Don't be afraid to think outside the box and get creative. You don't always have to "follow the rules" to get great results.

Are you body smart?

1) Deadlift 195x7, 6 215x2x1
2) Pistol 2x8
3) Seated Calf Raise 50x2x8

Today just didn't feel that great; my strength and energy levels weren't as high as usual. Originally I had planned to include metabolic work at the end, but left it out. This is a great example of "listening to your body." Yes, sometimes we should all suck it up and bust out some exercises, but, after you train long enough, you start to understand your body more. Today, if I had done the additional work, I feel it would have done more bad than good. By this I mean that I probably wouldn't recover from the workout as quickly.

Once you become "body smart," learn how to listen to it. For example, Mark Spitz was known to skip workouts. I believe he had good body intelligence, and, if he had done all of the workouts, he probably would have overtrained. As a result, he won 7 gold medals.

Like I was saying; don't use this as an excuse to not workout consistently. But, if your body feels worn down, listen to it, and give it a rest.

Check it out

Make sure you also check my other blog: http://paducahpersonaltrainer.blogspot.com/

I have put a couple good posts up over there.

Today's Workout

Another good workout at the old, somewhat smelly, college gym.

1a) BB Military Press 70x2x7, 85x2x1
1b) Parallel Chin Up 7, 6, w/ 10lb DB 2x3
2a) DB Flat Bench 45x2x7, 40x8
2b) Reverse Grip Bent Over BB Row 95x2x8, 85x10
3a) DB Triceps Ext 15x2x10
3b) BB Curl 45x2x8

Finisher: 50 Bodyweight Squats as fast as possible