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Thursday, December 27, 2012

12 Week Sweat Training, Training & Fueling Game Plan. Coach Danielle's Support To Get You To Your Finish Line, Athlete Lifestyle in 3 Months!

A goal without a plan is just a wish, here is your plan to get to your goal!

For this 12 week challenge I'm going to help you train, stay motived, & give you all the diet & exercise tools you need to get in your best shape so you can live your healthy fit lifestyle! This plan will help you get super fit, burn fat, & tone up! Join the Sweat Training 12 week Diet & Exercise plan! 

Here are all the steps you need to take this weekend to get you prepared to not only start your 12 week challenge, but also hit the ground running:

1. Get Your Mind Focused On Your Fitness Goals
It's important to write down & focus on your goal. Believing in your fitness goals & continually focusing on the desired goal during the entire 12 weeks is extremely important. This goal is going to be the reminder in your head to stay focused so you can reach your goal. I suggest NOT making the goal a specific weight, rather making the goal a clothes size, a 1-3 change in clothes size with the sweat training diet & exercise plan is a great goal.

2. Clean Out The Unhealthy Food In Your Kitchen
Start with cleaning out all the unhealthy food in your kitchen that hasn't been helping you get to your goal or live your fit lifestyle. Throw out all the holiday cookies, pies, candies, left overs & unhealthy junk food. It's cathartic to remove all this unhealthy food that is associated with your unhealthy habits and unhealthy behaviors. Now that you have removed the unhealthy past you are now able to make room for your healthy future. Hit up the grocery store & load up on all the healthy & effective foods that are on your diet plan. The sweat training grocery list & diet plan makes it easy to pick up all the effective healthy foods.

After you grocery shop your weekly meal plan will make it easy to pair all the healthy foods into the right portions so that you able to implement an effective weekly diet plan.

3. The Sweat Training Exercise Plan
Pairing your diet plan with a consistent & effective exercise plan is essential. Look at your weekly schedule and plan out your 4 sweat training workout sessions & 2 of your sweat training cardio sessions. When you plan out your workouts ahead of time they will fit into your schedule, waiting till the day of and trying to fit in a workout doesn't work...out! Remember to pack your gym bag with workout attire, workout shoes, sweat towel, workout music, & water bottle. Now that you have a planned workout schedule the most important part putting your effective workouts into your workout schedule. No thinking about how to workout you will always have effective workouts that will keep you challenged, motivated, & get your body lean & toned.

3. Weekly Diet & Exercise Check-Ins
Camaraderie & motivation are an essential part of the Sweat Training Plan. I want to hear your progress & positive motivation updates on twitter. Positive performance is fueled by positive emotion & positive action. This is a great time to grab your friends & have them take the challenge with you. Everyone on the plan is going to be sharing all their positive energy, motivation, & results to help everyone get in their best shape with the 12 week fit lifestyle challenge!
Twitter @Sweattraining #STtrain, #STfuel, #STathlete

I want you to LOVE your Athlete Lifestyle, Life's a Sport! -Danielle

Purchase The Sweat Training Online 12 week Training & Fueling Game Plan To Go Along With...
Your Free Online 12 Week Coach's Support to keep your game plan on track

Your Week 1 Plan: Getting Started With Foundational Diet & Exercise Tips
Your Week 2 Plan: Intensity, Recovery, & Progress
Your Week 3 Plan: Adding Momentum To Your Fast Fat Burning Metabolism
Your Week 4 & 5 Plan: Get Into A Smaller Clothes Size & Stay Motivated
Your Week 5 & 6 Plan: Diet & Exercise Motivation
Your Week 7- 9 Plan: Lose 3 Clothes Sizes By Sticking To Your Healthy Habits
Your Week 9-12 Plan: Living The Fit Lifestyle!

Wednesday, December 19, 2012

Kettleball Ab Exercises To Get Rid of "Holiday" Love Handles!

Get those flat abs that you want by adding these new kettleball abdominal exercises to your workout routine. These exercises are amazing at targeting your upper & lower abs while hitting your obliques. Oblique exercises that hit the sides of your abdominals are amazing for keeping your waist tight & fighting off those love handles.

Abdominal exercises are a great way to start incorporating & getting comfortable using kettleballs in your workout routine. When introducing new equipment into your workout routine it's important to start off with basic exercises so that you learn proper form, learning how to effectively utilize kettleballs.

Kettleball Abdominal Exercises
Do 3 set of 30 repetitions of each exercise
Use a  kettleball, dumbbell, or plate weighing 10-15lbs
1. Kettleball Figure 8: Imagine you are Kayaking & make a Figure 8 over your Abs, drop the kettleball low  to your waist.
2. KettleBall Twists: Focus on Twisting your shoulders & tapping the weight to the ground.

Exercise Targets: Upper Abs, Lower Abs, Obliques
Exercise Targets Secondary: Shoulders, Biceps, Chest, Back

I want you to LOVE your Athlete Lifestyle, Life's a Sport! -Danielle

Purchase The Sweat Training Online 12 week Training & Fueling Game Plan To Go Along With...
Your Free Online 12 Week Coach's Support to keep your game plan on track

Sunday, December 16, 2012

Fit For The Holidays! Quick Tips!

It's important to have an exercise plan for the holidays! The day of a holiday event I have a workout tip that will help you to counterbalance the extra calories in your diet, so you can Indulge & Stay Fit!

When you exercise the day of an event it helps to burn the extra calories that you are going to be intaking. Don't sweat how long your workout session is, the focus is to get a Quick Intense Exercise Session. The goal of the workout is to burn as many calories as possible! To do that intensity is the way to go, especially with the lack of time in a packed holiday schedule.

Don't settle for a simple run at the same moderate pace the whole time. Drive the intensity up really high & then let your body quickly recover with moderate exercises. Do sprints instead of a run! Focus on driving your heart rate up to 65-85% of your heart rate max....20 minutes of nonstop sweat. Tis the season to enjoy delicious holiday goodies and treats while staying fit for the holidays!

Quick Tips! 
20 Minutes & 65-85% Heart Rate Max
1. 20 Sprints: 30 second sprints followed by 30 seconds of recovery, repeat 20 times
2. Boot Camp Circuit: weight bearing exercises combined with cardio exercises

I want you to LOVE your Athlete Lifestyle, Life's a Sport! -Danielle

Purchase The Sweat Training Online 12 week Training & Fueling Game Plan To Go Along With...
Your Free Online 12 Week Coach's Support to keep your game plan on track