Successful Exercise Plan...Monday's Intentions & Sunday's Progress!

Successful exercise plans require consistently training from week beginning to week end. On the other hand the typical routine, Mondays in the gym you are ready to go. Tuesday is a good workout, but not as great as Monday. Wednesday something comes up, Thursday you don't feel like going, Friday it's the weekend, & Saturday it's time to sleep in.

Monday's Good Intentions have turned into Sunday's Regret. Big gyms even plan for that busy Monday & Tuesday and that gradual taper for the rest of the week. The best way to avoid this pattern of training 1-2 days a week is setting up a schedule. Pick 3-5 days & times a week to train & stick to it. My clients that stick to their days and times are the clients that have the MOST progress. Turn Monday's Intentions into Sunday's Progress!



Sweat Training is Downtown Cincinnati's Urban Loft Style Gym catering to the Urbanite that Works Hard, Trains Hard, & Enjoys the Social Scene. Indoor Urban Boot Camp & Personal Training. More Information or Contact

Exercise Video: Shape Up Your Arms

Great Exercise Video to help you Shape Up your Arms
Bicep Curls make your arms look great in sleeveless tops & are an easy exercise to combine with lower body exercises......to burn more calories.

1. Stand with your feet shoulder width apart, knees bent, chest up, hips out.
2. Palms start facing your thighs and raise forward to face your shoulders.
3. As your arms come forward elbow should go slightly forward & then return to your side.
4. During the exercise your arms are the only mobile part of your body, chest and legs should be stable.....no rocking!

Do 3x15! Combine with squats and lunges to burn more calories.

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Sweat Training is Downtown Cincinnati's Urban Loft Style Gym catering to the Urbanite that Works Hard, Trains Hard, & Enjoys the Social Scene. Indoor Urban Boot Camp & Personal Training. More Information or Contact

Healthy Diet Meals..Chicken Chicken Chicken Baby!

Chicken is a great food to make a variety of healthy diet meals. Chicken is a great lean protein source for clean calories. Yes, it is pretty plain, but there are so many ways to dress it up......take it from just chicken to Chicken Baby!

1. Spice Rack. This is a great way to add flavor without adding calories. Try a lil rosemary, thyme, parsley, or garlic.
2. Salad Dressing Marinade. If you have a salad dressing that you love, use it as a marinade. The oil based dressings over the creamy dressings are the healthy fat way to go.
3. Marinades. This will add a little bit of calories, but the flavor with keep you on your plan.
4. Add a Lil Sauce. Cook it up and add a side of your favorite flavor. BBQ, A1, Asian Flair, Marinara, or Pesto.
5. Vegetables & Fruits. Add Sauteed mushrooms & peppers or add a side or pico de gallo with guacamole.



Sweat Training is Downtown Cincinnati's Urban Loft Style Gym catering to the Urbanite that Works Hard, Trains Hard, & Enjoys the Social Scene. Indoor Urban Boot Camp & Personal Training. More Information or Contact

Diet Tips & Ideas! Healthy Carrot Cake Recipe

Diet Tips & Ideas! You are going to love this Healthy Carrot Cake Recipe!
This Month I teamed up with Cooking with Caitlin for their January Third Thursday Event, Foodie with a DK Sweat Healthy Spin. My favorite moment was the "surprise dessert" when Caitlin says, "Danielle Loves Carrot Cake!" She then began drizzling these beautiful carrots with a cream cheese sauce. I have to confess, for the very very few that have made carrot cake for me.....they have a special place in my heart.

I'm all about the It Factor & this dish was the IT FACTOR DISH of the night. I have had some A-mazing carrot cake, but NEVER have I had it like this.... It tasted just like warm carrot carrot cake & was so Healthy.... LOVED IT. Leave it to Caitlin to expose my palette to yet another first, she is Foodie Creative to the Max! Check out Caitlin's menu: Active Inspiration à la SWEAT to help inspire you next healthy meal.

1. Super Smoothie Power Shot with Kiwi and Mint
2. Endive with Hummus Vinaigrette and Chopped Turkey Breast
3. Homemade Spinach Fettucine with Greek Yogurt and Cracked Black Pepper
4. Broiled Salmon with Tzatziki and Purple Grapes
5. Pulled Chicken Sliders with Black Bean Sauce and Pickled Radishes
6. Open-Face Vegetable Braciole Sandwiches
7. Carrot Cake-Infused Carrots with Cream Cheese Sauce
8. Almond Butter-Filled Angel Food Cupcakes with Chocolate Protein Whip
9. Crystal Light-“Candied” Apples with Greek Yogurt Drizzle

Sweet Braised Carrots

16 Whole carrots, stems still attached

1 Large can of chopped pineapple, with real juice

1 Cup Raisins

½ Cup Maple Syrup

1 Tb Cinnamon

1 tsp Nutmeg

1 tsp Salt

4 Cups of water

Instructions:

1. Empty out the pineapple contents into a large sauce pot with the raisins, maple syrup, cinnamon, nutmeg, salt and water. Bring to a boil.
2. While the broth is boiling prepare the carrots. Wash, peel, and remove the stems of the carrots. Place in a large mixing bowl.
3. Once the broth boils, pour over the carrots and set aside.
4. Serve warm with cream cheese drizzle.

Prep Time: 30 Minutes Cook Time: 10 Minutes Yields: Dessert for 8

Sweat Training is Downtown Cincinnati's Urban Loft Style Gym catering to the Urbanite that Works Hard, Trains Hard, & Enjoys the Social Scene. Indoor Urban Boot Camp & Personal Training. More Information or Contact

Weight Loss Tips For Your Exercise Program

photo by Neysa Ruhl

Weight Loss Tips For Your Exercise Program!
Speed up your weight loss when you add variety by taking an exercises that you already know & adding instability. When you challenge your balance you are going to engage more muscles, challenge your core, & burn more calories.

1. Place your Feet or Hands on a Bosu Ball while doing an Exercise. I placed my hands on a bosu ball while doing pushups in the photo above. You can also stand on the bosu while doing side lateral raises with dumbbells. Try flipping the bosu over and doing the same exercises on the other side.

2. Stand on 1 Foot while doing an upper body exercise or a leg exercise. You can stand on 1 leg and bicep curl, be sure to keep the other leg bent. You can also do single leg squats. I would suggest using a chair or box to ensure that you bend from your hip and not your knee.

3. Use a Swiss Ball. A great way to use a swiss ball is as a bench. You can do chest presses or even tricep presses while keeping your head and shoulders on the ball and your hips raised in the air. The further your feet are apart the easier it will be. Put your feet all the way together for the most challenge.



Sweat Training is Downtown Cincinnati's Urban Loft Style Gym catering to the Urbanite that Works Hard, Trains Hard, & Enjoys the Social Scene. Indoor Urban Boot Camp & Personal Training. More Information or Contact

Tone & Firm Your Thighs & Butt

Tone and Firm Your Thighs & Butt!
Alternating Step Ups are going to give you Great Legs and Good Junk in the Trunk.

1. Find a 12 inch Step/Box
2. Set 1 foot on the Box, Chest Up, Arms Straight out even with your shoulders
3. Press down in your heel, contract up through the back of your leg, and squeeze your glutes at the top.
3. Set you other foot on the box, and remove your first foot.
4. Always keep one foot on the box b/c this will: improve your form, limit rocking, & increase the pace of the exercise.

Do 3 sets of 16-26!

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Sweat Training is Downtown Cincinnati's Urban Loft Style Gym catering to the Urbanite that Works Hard, Trains Hard, & Enjoys the Social Scene. Indoor Urban Boot Camp & Personal Training. More Information or Contact

Healthy Foodie Event -- Active Inspiration à la SWEAT

Join Cooking with Caitlin & Danielle Korb of Sweat Training as they combine their creative talents this Thursday, 1.20.11, for the Ultimate Foodie Event in Downtown Cincinnati.

Photo by Molly Sandquist

On the third Thursday of this fine January, Cooking with Caitlin is setting the table for delicious inspiration to carry you and your New Year conviction through the month and the rest of the year. We’ve partnered with fellow Cincinnati.com Locals on Living blogger, Danielle Korb of SWEAT Training, to craft a menu that will be good to your tastebuds and your temple (as in, “your body is…”). Come for “healthy” like you’ve never had it—true taste sensations that will make real your resolutions. -- Team Cooking with Caitlin.

Details: Healthy Foodie Event -- Active Inspiration à la SWEAT

Sweat Training is Downtown Cincinnati's Urban Loft Style Gym catering to the Urbanite that Works Hard, Trains Hard, & Enjoys the Social Scene. Indoor Urban Boot Camp & Personal Training. More Information or Contact

Keep Your Health & Fitness Motivation On Track!

Keep Your Health & Fitness Motivation On Track!
You start off your New Years Resolution & your Motivation is on FIRE! Well, it's mid month....how's it doing?!?! I hope that you say "It's Blazin Hottt!" Here are my tips to keep it that way.


1. Focus on the Goal

During your workout focus on the goal not on the roadblocks. When you start focusing on the roadblocks you will be stopped by one of them. So when your mind starts to drift mentally repeat your goal in your head.

2. Let Your Animal Out

I'm a Tiger when I train....have you seen Sweat's Wall Mural photo of me above?! What's your animal? Please don't say a turtle, lol. We are mental all day long, so give it a break in the gym. When you workout enjoy being physical & shut your mind off, except to repeat your goal in your mind.


3. Party it Up

The gym is your you time, have fun & don't treat it as a task or a chore that you have to do. Your time in the gym is time for you to do something you want to do for yourself. Enjoy your time there.



Sweat Training is Downtown Cincinnati's Urban Loft Style Gym catering to the Urbanite that Works Hard, Trains Hard, & Enjoys the Social Scene. Indoor Urban Boot Camp & Personal Training. More Information or Contact

Healthy SuperBowl Food

Healthy SuperBowl Party Food!
The holidays are over & what do we have to look forward to, The Playoffs & The SuperBowl. Football Food is super healthy....haha. Here are some ideas for sticking to your new years resolution & enjoying your Football Playoff Food.

1. Use 96% Lean ground Turkey in your Chili.
2. Use Laura's Lean Ground Beef & Tofu Sour Cream for your Nachos
3. Skip ordering your wings or the fried chicken tenders, grill up your wings to save on calories
4. Broil up your own Chicken Quesadillas with light cheese, wheat tortilla, & load up on the grilled chicken.


Sweat Training is Downtown Cincinnati's Urban Loft Style Gym catering to the Urbanite that Works Hard, Trains Hard, & Enjoys the Social Scene. Indoor Urban Boot Camp & Personal Training. More Information or Contact

Exercise Video: Tone and Sculpt Your Arms

Tone and Sculpt Your Arms!
This is great for putting Diamonds on your Shoulders & Tightening up the back of your Arms.

1. Drop your elbows into your sides & your palms should be facing forward
2. Press your arms up through 90 degrees
3. Squeeze in on your elbows at the top of the motion, focusing on contracting your shoulders

Repeat 3 x 15!



Sweat Training is Downtown Cincinnati's Urban Loft Style Gym catering to the Urbanite that Works Hard, Trains Hard, & Enjoys the Social Scene. Indoor Urban Boot Camp & Personal Training. More Information or Contact

Weight Loss Help, Eat This Not That!

Weight loss help for when that one food that hunts us down an makes us eat it.......we are powerless against it. When your goal is to get leaner give into a healthy alternative or a small portion of what you are being hunted by.

1. Sugar, Sugar, Sugar!

Better Options: Fruit is great for people who crave sweets, the better picks are your berry & citrus options. Any nut butter is great to give satiety. You can try almond, peanut, or cashew. Low calorie flavored drinks get you off the zero calorie pop & get you drinking more water. I am a big fan of the crystal light packets in my water bottles. If all else fails a small portion of what you want is great, that is if you can stop at a small portion.

2. Let's Swing Through A Fast Food Place

Better Options: Go to the store and get some lean ground beef or turkey, wheat buns, frozen sweet potato fries, & pam nonstick spray. You are going to save a ton of calories from less fat in the lean burger, baking the fries, and not cooking everything in a ton of butter and oil.

3. Happy Hour

Better Options: Stay away from all the sugar drinks, those are 300-400 calories each. With light beer (a bottle), a glass of wine (not filled to the rim), or a clean mixed drink you are looking at about 100-120 calories each. Which option is best depends on how Happy you plan to get. If you just want to enjoy 1-2 drinks any option is good. If you want to get Happy, but save on calories the clean mixed drinks will give you the Happy without all the added calories.



Sweat Training is Downtown Cincinnati's Urban Loft Style Gym catering to the Urbanite that Works Hard, Trains Hard, & Enjoys the Social Scene. Indoor Urban Boot Camp & Personal Training. More Information or Contact

Get In Shape!

Get In Shape!

You are ready to start lifting weights, If there were a facebook fan page for your fitness choice I would definitely "like it." When training with weights it's very important to pick the right weight. Let's combine your fitness choice with my efficient/effective methods and you are definitely going to "like" the way your body is toning up and leaning out.

1. What's Your Goal?

Before you pick your weights you need to know how many repetitions you are going to be doing. If you aiming to burn fat and tone up I recommend a 15 rep range. This rep range is great for people who want that fit/athletic look.

2. How Long Do I Do This For?

I recommend 3 sets for each exercise. When you resistance train you create little tears in the muscle & as those little tears heal they rebuild stronger. For each exercise 3 sets of 15 is perfect parameters for tearing down an rebuilding for toned and fit.

3. Let's Get Lifted

Now that you have parameters for your exercises you can pick a weight. When choosing a weight it should be challenging the entire 15 reps, but more difficult for the last 3-5 reps. If you don't choose a challenging weight you won't break down the muscle enough to re-shape it or burn enough calories. DON'T WORRY ABOUT GETTING BIG AND BULKY! Choosing the 15 rep range won't allow for that so pick a challenging weight.

4. Check your Ego at the Door

Don't let your ego get in the way & pick the heaviest weight! It's important to choose a challenging weight, but form is more important than weight. Don't pick a heavy weight and do 15 reps with awful form and a short range of motion. You want to have good form, full range of motion, and have it be challenging. You are going to have more progress and a better shape from choosing a challenging weight & doing it with good form.

5. Heavy to Light

You have 3 sets to do for an exercise, when choosing weights for an exercise the 3 sets should go heavy to light. The first set you have the most energy for that muscle so start with the heaviest weight you can do. If your form starts to suffer or you can't finish all the repetitions drop down to a lighter weight for your subsequent sets.

Photo by Scott Beseler

New Years Resolution Tips For Your Exercise Plan

New Years Resolution Tips For Your Exercise Plan

1. Don't Waste Your Energy On The Small Stuff

Organize your workout with the harder exercises in the beginning and the easier ones at the end. This will help keep the intensity high for the entire workout & more effectively do the harder exercises.

Harder Exercises
body weight, chest, back, & legs

Easier Exercises
tricep, bicep, shoulder, glutes, abs

2. My Top Training Pick to Tone & Burn Fat

Pair 2 exercises of 15 reps each with 1 minute of cardio. The cardio can be on the treadmill, elliptical, bike, jumping jacks, or jump rope. Go through the circuit 3 times then pick 2 new exercises to pair with your cardio. This should take you no longer than an hour & it's nonstop. You can chat as long as you're still moving!

Sample Workout

Circuit 1: Chest Press, Squats, Cardio
Circuit 2: Tricep Pushups, Pulldowns, Cardio
Circuit 3: Bicep Curl, Lateral Raise, Cardio
Circuit 4: Ab Crunch, Glute Raise, Cardio

3. Don't Date the Gym, Put a Ring on It

This commitment will make you Hot and Happy. For rapid progress I suggest circuit training 4-5 days a week. If you are circuit training for an hour 4-5 days a week you are going to start looking A-mazing not tomorrow, try yesterday!

More Exercise & Diet Tips!

Sweat Training is Downtown Cincinnati's Urban Loft Style Gym catering to the Urbanite that Works Hard, Trains Hard, & Enjoys the Social Scene. Specializing in Indoor Urban Boot Camp & Personal Training. More Information or Contact

New Years Resolution, Slim Down Fast!

New Years Resolution, Slim Down Fast!

1. What Type of Workout Should I Do?

High Intensity Circuit Training, it combines cardio & resistance training in periods of high intensity & recovery. It's how you would imagine and athlete to train. This type of training burns a ton of calories during your workout, a ton of fat after, re-shapes your body, & increases your metabolism so you burn more calories at rest.

2. How Long Should I Workout?

At a High Intensity pace I recommend no longer than an hour. You can talk and be social as long as you are moving the entire time.

3. Put your Plan into Action!

Setup a workout schedule each week and stick to it. You can't go by the "I'll try and get a workout in mentality." Put it on your calendar and evaluate your schedule each week to reschedule workouts when you have a random event in your schedule. I only recommend moving a scheduled workout if you are sick, on vacation, or have an emergency.

More Free Exercise & Diet Videos!

Sweat Training is Downtown Cincinnati's Urban Loft Style Gym catering to the Urbanite that Works Hard, Trains Hard, & Enjoys the Social Scene. Specializing in Indoor Urban Boot Camp & Personal Training. More Information or Contact

News Years Resolution Healthy Grocery List

Everyone is ready to eat healthy this New Year, but what is healthy? I make it very simple & categorize everything as a protein, healthy fat, or a complex carb. I suggest the majority of your daily menu be comprised of protein then a small mix of healthy fats and complex carbs. Design a meal plan with 5 meals a day spaced out every 2-3 hours. When choosing each meal I suggest a minimum caloric intake per meal of 500 calories for men & 300 calories for women. That totals out to 2,500 calories a day for men & 1,500 calories a day for women.

I stopped in at Mayberry Foodstuffs on 7th Street Downtown & made a Photo Grocery List to inspire your New Years Resolution to eat healthier.

1. Healthy Fats

2. Proteins



3. Complex Carbs


More: Healthy Diet Videos!

Sweat Training is Downtown Cincinnati's Urban Loft Style Gym catering to the Urbanite that Works Hard, Trains Hard, & Enjoys the Social Scene. Specializing in Indoor Urban Boot Camp & Personal Training. More Information or Contact

New Years Resolution Exercise Plan

Time to kick your New Years Workout Program into gear! Here are my tips to start your program off right:

1. Don't Burn Yourself out the 1st Week Back!
Most people took a little break from training over the last week, so this first week back progressively increase your intensity of your workouts. Next week kick it into gear and Sweat it Up!

2. Add Variety
Check out the video to add a Pullup variation on rings or a bar. Check back to Sweat for all things Fitness/Nutrition How To.

3. Make it Past the 3 Month Marker
Once you have made it past 3 months you are really looking to change your body for the long term and make working out a part of your lifestyle

4. Add Accountability
Add a class or personal training session that you HAVE to go to each week. This will keep you motivated to stick to your workouts you do on your own. This will add to your long term success so that your 2012 resolution is to fine tune your workout program, not start one again.

5. Pick a Goal
When you pick a goal then you can plan the steps on how to achieve it.

More Online Exercise Videos!

Sweat Training is Downtown Cincinnati's Urban Loft Style Gym catering to the Urbanite that Works Hard, Trains Hard, & Enjoys the Social Scene. Specializing in Indoor Urban Boot Camp & Personal Training. More Information or Contact