Yes you CAN eat healthier!

Hi guys,

Here is a quick tip to help you eat healthier.

Laying out your workout clothes at night for the next morning is a great visual reminder that you have a commitment to your exercise every day!

Do the same thing with your healthy foods, create visual reminders.

For example, leave a beautiful, colorful bowl of fruit on your counter instead of the fridge will help you achieve eating more fruits.

Research identified that healthy eating habits can be boosted simply by using the acronym CAN:

Convenient: Make your healthy foods easy to see, simple to reach and ready to eat

Attractive: Make your healthy foods look enticing by mixing colors, flavors and types

Normal: Make them the obvious choice in your kitchen

Start today and start eating healthier immediately!

Ciao for now!

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Christmas workout

Hi guys,

Give yourself a 30 minutes kick butt high intensity workout around xmas time, you will feel good about yourself, burn calories and burst your metabolism into high gear!

5 rounds on 4 different exercises 40 seconds work 20 seconds rest, no rest in between sets.

Work as hard as you can doing as many reps as possible!!

You will need a mat and a set of dumbbells, challenging weight. If you don’t have any, use water bottles, dictionary, pets, kids anything that is heavy enough to challenge you for 40 seconds!

Start by a 3 minutes dynamic warm up including jumping jacks, running in place, high knees, butt kicks…

We are going to alternate cardio and weight training exercises so make sure to have everything ready and close to you!

Give everything you have into every exercise!

ROUND 1:

• 2 jumping jacks followed by 2 in and out squats

• squats with dumbbell shoulder press

4 high knees than plank

• Alternating back lunges with bicep curls

ROUND 2:

• Low back lunges with knee strikes 8 each side alternating

• 2 reverse flys 2 bent over rows

• 10 mountain climbers 10 cross body mountain climbers

• Russian twists 1 dumbbell only!

ROUND 3:

• 4 high knees plank with 4 alternating front punches

• Renegade rows

• Burpees

• 1 side lunge 2 front raises alternating sides

ROUND 4:

• Plank jacks

• 2 hammer bicep curls, 1 weighted burpee

• 4 butt kicks 1 squat tuck jump

• Floor press

ROUND 5:

• Spider-man crunches

• Heel touches

• Plank punch right hand then left hand then lift right foot then left foot

• Hold V sits

Have a great holiday season everybody and don’t forget to follow me on social media

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Ciao for now!

Monday morning poolside workout!

Hi guys,

I’m sharing my poolside morning workout, hopefully it will warm you up!

Always start with a 5 minutes warm up including jogging, jumping jacks, squats and finish by a 2-3 minutes cool down and stretch!

For this second part you need a chair or a bench to elevate your feet and your arms when needed.

Feel free to start the exercises at ground level and work yourself up to it.

All the planks can also be modified by eliminating the ball and working yourself up to it!

Also make sure to do the exercises on both sides of your body!

Have fun a happy Monday!

Ciao for now

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Bench workout!

Hi guys,

Here are some exercises you can do at home or the office on a bench or sturdy chair!

Do as many reps as you can and when you think you can’t do anymore, keep going!

Have fun!

Start with a 3 to 5 minimum warm up including running in place, jumping jacks, squats…

1/ Up and down, switch lead leg after 10 reps

2/ Up and down drive the knee up while pressing both arms up (use dumbbells if you want more), change lead leg after 10 reps

3/ Up and down as fast as you can, be careful on that one…again as many and as fast as possible!

4/ Reverse lunges, put all the weight on the front leg keeping the knee before the toes…change leg at 10!

5/ Push-ups

6/ Tricep dips…Yes!

7/ Crunches with both feet elevated…Bring your arms directly in front of you…Do at least 20!

8/ Crunches with feet under and punch to opposite side…again at least 20!

9/ One foot under, one foot up opposite side crunches…Ouch!

10/ Both feet elevated this time…Get ready for this one! At least 10…Yes you can!

11/ Elbow plank, hold as long as you can!

12/ Start on high plank position, bring one hand at the time on the bench, perform a push-up, bring yourself back to high plank one hand at the time and get down to elbow plank…At least 5 times. Keep your core extremely tight and keep hips rotation to a minimum.

13/ Side hip dips on elbow plank, obliques on fire!

14/ Hip dip on high plank…ouch! At least 5 please!

Stretch and cool down!

Congrats, you did your first bench workout!

Ciao for now!

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Got 25 minutes?

Hi guys,

I get it, you are busy!

So just do this workout twice a week and start losing weight today (with a great nutrition plan of course!) so you are ready for the holidays.

Give everything you have while you are workout those 20 seconds…You should be cursing like a sailor praying that the 20 seconds ends quickly!

Have fun and say goodbye to your fat!

Have fun and stay in touch via facebook and twitter

Ciao for now!

Get ready for the holidays!

Hi guys,

The holidays are right around the corner and so are all of your new year’s resolutions!

Get ahead of the game and start now!

Challenge yourself with this 45 minutes bootcamp format workout.

Why wait for the new year??

Have fun

Ciao for now!

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20 minutes fat burning, calorie torching interval workout!

Hi guys,

All you need for this workout is a mat and a tabata timer set at 20 seconds work, 10 seconds rest.

All exercise will be done two 20 seconds rounds, the second being a little harder/faster or slower.

This workout is 5 rounds without breaks.

Are you ready??

ROUND 1:

• Shuffle side and drop 2 sets: Start on one side of the mat, shuffle low to the other side then drop into high plank. Second set is the set with adding high knees as you get yourself back up!
• Lateral jump over mat 2 sets: Start on one corner of the mat and jump over it with both feet from left to right. Second set get your knees higher on the jump.
• Split jump lunges 2 sets: Start on a lunge position and switch your feet with jumping in the middle. Second set, slow it down but get lower with every lunge
• Inchworm 2 sets: Start standing up, stretch down on the mat walking your hands forward until you get to perfect high plank position. Slowly get yourself back up and repeat. Second set add a push-up at the bottom of the exercise.

ROUND 2:

• Squat jumps 2 sets: Squat down and jump up keeping your abs tight, shoulders back and weight on your heels. Second set squat lower and jump higher
• Reverse lunge to forward lunge set leg 2 sets: Start with a reverse lunge than move that same leg into a forward lunge than back to reverse and so on. Keep your back ans shoulders straight and core tight. Second set, switch legs.
• Burpees 2 sets: Begin in a standing position, lower yourself to a squat and place hands on the floor in front of you. Kick your feet back into a push-up position, lower your body to a push-up then kick your feet back and stand up. Second set, perform a side plank after the push-up alternating sides with each burpee.
• Push-ups 2 sets: Make sure to keep your core tight and back straight! Do as many as you can do. Second set is the same

ROUND 3:

• Skater hops 2 sets: Stand with your feet shoulder width apart, bend your knees to lower your body 8-10 inches and lean forward until your shoulders are positioned above your knees then start hopping sideways about 2 feet and landing on your right foot, then hop sideways back onto your left foot and repeat for 20 seconds. Second set, get lower and reach down with your hand to touch ground
• Plank jacks 2 sets: Begin in plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.Jump your legs wide and then back together. Second set, pick up the pace!
• Mountain climbers 2 sets: Start in high plank position, bring your right knee toward your right elbow and back. Now do the same on the left side. Keep going as fast as you can. Second set, bring the right knee towards the left elbow engaging your core more even more! Now left knee to right elbow.
• 2 Jumping jacks/ 2 bent over jumping jacks 2 sets : Perform 2 regular jumping jacks then bend over for the next 2 jumping jacks bringing your hands right in front of you instead of overhead. Repeat for second set.

ROUND 4:

• 3 low squats then drop into high plank 2 sets: Make sure to get low on your 3 squats. Second set add small jumps to the squats.
• Plank around your mat 2 sets: Get into high plank and using your whole body, travel right to left. Keep you core engaged and a straight back. Repeat for second set
• Jump over mat on one leg and low shuffle: Jump forward on one leg from side to side. Once a the top of the mat, jump backwards. Second set get your knees higher.
• Squats in and out 2 sets:  Jump into low squat position then jump back getting your feet together. Second set, get lower and touch ground with your hands

ROUND 5:

• High plank to side plank and hip dips 2 sets: Get yourself from a plank to one side. Once perfectly balanced on the side plank, lower your hips then back up. Second set change sides.
• Scissor kicks 2 sets: Lying on your back with your shoulders off the mats, raise your legs and perform scissor like leg movements from side to side. Keep your core fully engaged. Second set add a crunch at the top of the movement.
• High plank to elbow plank: Start in high plank position and bring yourself to your elbows then back to your hands. Keep hip rotation to a minimum. Keep  a straight back, core engaged. Second set the same.
• Hols V- sit position: Get yourself into a V shape position with your hands to your side, feet of the ground, core engaged, shoulders back and back perfectly straight. Hold for the 20 seconds. Second set, move your arms up and down.

You are done, amazing job!

Ciao for now