Attaining Serenity and Smiles

Life is full of challenging surprises!  I am thankful for such challenges, knowing that each obstacle I overcome in life is a step closer to the stronger and better person I strive to be for myself and for others.  Yet when you find yourself in the midst of the storm, it can be difficult to make sense of the situation or view a clear perspective.  In stressful times, I turn to prayer first and usually compliment it with an additional note of peace and humor (shown below).  I hope you find the same goodness!

Attain Serenity

I no longer let myself be swept into the turmoil of my mind and emotions.

From now on I let go of all stress, tension, and worry so I may attain harmony and serenity.

I will do one thing at a time and savor each moment.

Surprise Kitty (Original)

This YouTube video is super adorable and gives me warm fuzzies every time!

4 MORE WORKOUTS ADDED TO BIKINI BUTTS N GUTS

Due to popular demand, I've decided to add 4 more intense workouts to round out the summer!  

We still have 8 workouts remaining, and it's never too late to sign up for great results...that's if you're up for a totally new workout challenge! 

6 WORKOUTS REMAINING

Join us for the remaining six sessions of Bikini Butts N' Guts as we hustle our bodies to become optimal performance machines!  

These workouts are guaranteed to push your body to the max and drive you to work harder than before.  Plus, I know you'll be impressed with the physical and positive emotional changes you'll experience in just six training sessions.  Step up to the challenge today!

8 WORKOUTS TO GO!

This week's workouts will be a hard-hitting focus on stamina and core strength.  Tuesday's workout will be the most brutal, and Thursday's workout will maliciously clean up Tuesday's muscle mess. In a word: AWESOME!  :-)

Come one, come all!  These are new and exciting workouts that you won't want to miss!  Registration is open and available by clicking on the BUY NOW button on the right.

Looking forward to seeing you there!

COME JOIN THE CALORIE-BLASTING FUN! Only 10 workouts remaining this summer!

Hey Fitness Friends,

One of the things I love most about running Boot Camps is the ability to guide each individual to a greater sense of self-confidence through exercise.  I've witnessed incredible leaps and bounds by all who have attended my Boot Camps, and the snowball effect of positivity it provides is something I wish for everyone. 

I'm looking for just a few more people who are willing to dedicate themselves to a better body and a better mind.  We have 10 phenomenal, 45-minute workouts remaining for $119.  If you're looking for workouts that zap the fat and challenge you to become a stronger, better and more competent person, then trust me, I'll be happy to personally deliver that and then some!

Here's a question to challenge you this week...

What are your thoughts on failure?  In a recent interview with Piers Morgan, Steve Harvey, an accomplished comedian, actor and author, described how failure can be one of the best ways to learn in life and that it challenges us to grow.  Sometimes life hands you a mediocre or a seemingly epic fail.  What's great is that we still have the choice to learn from the experience and re-think what our approach would be for the next time around.  Begin to view failure as a positive thing and build your successes upon them, one at a time.  This creates a huge sense of empowerment and a slight superhero feeling of "I can do anything!"...because you can, and you will! 

Push-ups are my prime, fitness related example of this.  I never used to include them in my workouts because they were hard to perform well and I figured I could get by with other exercises.  Over the last year I've been studying more about Bodyweight Training and along with that comes...(drumroll)...my new-found love, push-ups!  After learning and figuring out new ways to keep push-ups interesting, challenging and fun, I, as well as many of you, now couldn't imagine a workout without them...push-ups are the best!

Get a chiseled body this summer with BIKINI BUTTS N' GUTS

My most recent Bodyweight Burnout Boot Camps were full of people passionate about getting in a serious, muscle-blasting workout.  My, for lack of a more appropriate term, "victims" displayed amazing efforts and gained phenomenal results! 

Now, when ya got a good thing going, it doesn't make sense to stop the goodness from flowing.  That being said, I'm thrilled to announce that I'll be offering a brand new round of bodyweight workouts at my 

Summer 2011 Boot Camp:

Bikini Butts N' Guts

Click on the BUCKWILD BOOT CAMPS link above for complete details about this results-proven, 10 session summer workout package.

New BODY WEIGHT BURNOUT Boot Camps coming soon!

Summer is just around the corner and tons of you have been requesting a quick workout program to get you lookin' your absolute best!  Ask, and you shall receive! 

I can hardly wait to deliver the incredible workouts I have planned for my upcoming Body Weight Burnout Boot Camps!  I will be offering an early morning 2-week (8 session) program starting June 6th, as well as an evening 3-week (6 session) program starting May 31st. 

Sign up today to reserve your spot, and the right to bare sexy arms! :)

20 Chews Per Bite Keeps the Waistline Tight

Have you ever counted the number of chews you take per bite of food?  By doing so, your waistline and your health can benefit in a number of ways.

In today's fast-paced world, we often try to multi-task when we eat, which distracts us from what we're eating and more importantly how we're eating.  If you eat too fast, you miss out on the enjoyment and taste of the food.  This can lead to consuming too many calories in one sitting, as well as potential digestive problems.

I want you to challenge yourself to 20 chews per bite at your next meal and every meal.  By slowing down the consumption process, you may find that a smaller amount of food actually fills you up, leading to less calories consumed, and a higher taste satisfaction level.  In addition, you will be allowing your body a more adequate amount of time to absorb proper nutrients.

Determining your Active Metabolic Rate (AMR)

The first part of determining your AMR is identifying your current physical activity level.  Which of the following options sounds most like you?

a. Sedentary Physical Activity Level

Do you have a desk job or do some other kind of work that keeps you in your chair for most of the day? If the answer is yes, your score is 1.1.

b. Light Physical Activity Level

Are you on your feet and walking around for at least half the day? Stay-at-home moms, salespeople, and doctors fall into this category. If this is you, your score is 1.2.

c. Moderate Physical Activity Level

If you're on the move pretty much all day, with a few limited periods of being sedentary, this is the level for you. People in this category include gardeners, carpenters, and mail carriers. If you're in this category, your score is 1.3.

d. High Physical Activity Level

Does your job require being constantly on the move, and does it entail significant amounts of manual labor? Construction workers, farm workers, and movers are among those who land in this category. If you're in this group, your score is 1.4.

Another element you need to calculate your total AMR is the number of calories you burn from exercise on an average day. The number of calories you burn during any exercise session depends on a few things, primarily your body weight.  Here is a link for WebMD.com's Fit-O-Meter:

http://www.webmd.com/diet/healthtool-fitness-calorie-counter

Now you have your BMR, your daily activity score, and your exercise expenditure.  Simply multiply your BMR by your daily activity score, and then add your exercise expenditure. 

(BMR x daily activity score) + exercise expenditure = estimated AMR

Whatever you get from this final calculation is your Active Metabolic Rate.

Determining Your Basal Metabolic Rate (BMR)

Your Basal Metabolic Rate (BMR), also similarly known as your Resting Metabolic Rate (RMR), is the total number of calories you burn throughout an inactive day.  This number is particularly important so you can determine the number of calories you should allow yourself on any given inactive day.  Here's how we determine your BMR:

MALE: 66 + (6.3 × body weight in pounds) + (12.9 × height in inches) − (6.8 × age in years) 

FEMALE: 655 + (4.3 × weight in pounds) + (4.7 × height in inches) − (4.7 × age in years)

Keep this number in mind and make wise, healthy decisions this week.

The Rule Of The Game: Intensity!

Here's a quick and insightful read from Jillian Michaels about stepping up your workout intensity.  Enjoy!

"If you're looking to shed stubborn pounds, the rule of the game is to increase the intensity of your workouts. I want you to be working out at 85 percent of your maximum heart rate (MHR). However, you may have heard the "fat-burning zone" theory that encourages you to work out at just 70 to 75 percent of your MHR. The outdated assumption is that your body is drawing predominately on fat calories for energy — WRONG! It's completely misleading and it's time to lay the "fat-burning zone" myth to rest. 

During physical training, your body has three possible sources of energy: carbs, fat, and protein. Protein is a last resort — of the three energy sources, your body is the most reluctant to draw on your protein stores. 

Whether your body takes energy from glucose, which it gets from the breakdown of carbs, or fat depends on the intensity of your workout. Training at a high level of intensity forces your body to draw on carb calories for energy — they are a more efficient source of energy, and your body goes for its premium fuel when you're working hard. If you are training at a low level of intensity, your body doesn't need to be as efficient, so it will draw on a higher percentage of fat calories for fuel. 

Sounds like low-intensity training would be more effective when it comes to losing fat, right? Wrong. These physiological facts are the ones that spawned the mistaken belief that low-intensity activity is better than high-intensity activity when it comes to burning fat and losing weight. These days we know that even though the ratio of fat-to-carb calories might be higher during low-intensity exercise, fewer calories are used up overall. High-intensity exercise burns the biggest number of calories."

Get TOUGH!

Julius Erving once said, "If you don't do what's best for your body, you're the one who comes up on the short end."

As you take on your workouts this week, I want you to really tap into your inner drive and push even harder. I love seeing people get excited about performing the work that will help them reach their goals! Most people tend to underestimate their own strength or what their potential is. I plan our workouts to be aggressive and tough because I know you're strong enough to do them! And let's be honest, they have to be in order to work! I do what it takes to kick your butt, knowing that you'll only get stronger — and the stronger you get physically, the stronger you will become in every other way.

You can't achieve success if you're not willing to take the first step

I can provide you with the tools you need for maximizing your workouts and results, but without the inner drive to commit 100% effort during your workouts, you won't get anywhere. You need to find the motivation to accomplish your goals. 

Grab a pen and paper.  I want you to write down the top three things that keep you accountable and pushin' the limits.  Anything goes here!  Once you've established your top three, make it a habit to get your mindset right and try focusing on them when heading to the gym.  Get motivated and work it well!

RESULTS DON'T LIE

Want a workout that's fun and gets results???

Here's what one camper had to say about last week's Buckwild Boot Camp:

"I am an individual that would fall into the category of a "gym rat".  I have spent 4-5 days/week in the gym, going on three years.  My goal is to obtain a solid and defined physique.  After reading and implementing countless routines in books and magazines I continue to have trouble targeting specific muscle groups that need improvement.  Needless to say the time I have spent in the gym has improved my physique, but only to a certain extent.  I recently participated in a fitness boot camp organized and designed by Tricia and to put it plainly...I'm hooked!  After just one session I noticed a difference in tone, strength, and endurance.  The customized workouts and routines designed by Tricia hit the muscles I could not target using the knowledge I gathered from books and magazines over the years.  Using her extensive knowledge in fitness and health, Tricia has combined hard work and fun into her fitness programs which make them enjoyable for any individual, from your average couch potato to the dedicated gym rat.  Results don't lie." 
-Matt of Costa Mesa

Obese Bird Sent To Birdy Boot Camp

It's sad, but true.  This lil' feathered friend was fed one too many sausages...that's right...sausages!  The human body has a hard enough time digesting such a processed piece of gross glory, let alone a small bird or any pet for that matter. 

Fortunately enough, the bird is on a meal plan and will be working with a personal trainer 3x a day, until the bird is no longer considered "too fat to fly".

Here's the full article:
http://news.yahoo.com/s/nm/20100602/od_nm/us_bird_obese_odd


In light of the situation at hand, now is clearly the best time to get into Buckwild Boot Camps.  Register today to reserve your spot and get closer to the body you've always wanted!

Ready...set...SIGN UP!!! Boot Camps launch in 1 week, starting June 7th and 8th!

Buckwild Boot Camps are finally open for registration!  I'm excited for the launch of these new camps and hope to see many of you there.  Space is limited so be sure to get yourself and your three best friends registered today!

I'll be adding more rockin playlists and items under the nutrition column this week.  Continue to keep up the hard work and the healthy attitude!

Whatcha think of the new look?

I will say, I am genuinely impressed with what this windy Sunday afternoon did to my blog...had no idea this little techy genius was inside of me. :) I've added some new pages and will be anxiously filling them with all kinds of 'nuggets' of fitness wisdom.

Click the 24 Hour Fitness page above for this weeks schedule.

A Woman's Week At The Gym...hilarious!!!

This is dedicated to everyone who ever attempted to get into a regular workout routine.

Dear Diary,

For my birthday this year, I purchased a week of personal training at the local health club. Although I am still in great shape since being a high school football cheerleader 43 years ago, I decided it would be a good idea to go ahead and give it a try.

I called the club and made my reservations with a personal trainer named Christo, who identified himself as a 26-year-old aerobics instructor and model for athletic clothing and swim wear.

Friends seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress.

MONDAY

Started my day at 6:00 am. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Christo waiting for me. He is something of a Greek god-- with blond hair, dancing eyes, and a dazzling white smile. Woo Hoo!!

Christo gave me a tour and showed me the machines.. I enjoyed watching the skillful way in which he conducted his aerobics class after my workout today. Very inspiring!

Christo was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time he was around.

This is going to be a FANTASTIC week!!

TUESDAY

I drank a whole pot of coffee, but I finally made it out the door. Christo made me lie on my back and push a heavy iron bar into the air then he put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. His rewarding smile made it all worthwhile. I feel GREAT! It's a whole new life for me.

WEDNESDAY

The only way I can brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn't try to steer or stop. I parked on top of a GEO in the club parking lot.

Christo was impatient with me, insisting that my screams bothered other club members. His voice is a little too perky for that early in the morning and when he scolds, he gets this nasally whine that is VERY annoying.

My chest hurt when I got on the treadmill, so Christo put me on the stair monster. Why the hell would anyone invent a machine to simulate an activity rendered obsolete by elevators? Christo told me it would help me get in shape and enjoy life. He said some other shit too.

THURSDAY

Asshole was waiting for me with his vampire-like teeth exposed as his thin, cruel lips were pulled back in a full snarl. I couldn't help being a half an hour late-- it took me that long to tie my shoes. He took me to work out with dumbbells. When he was not looking, I ran and hid in the restroom. He sent some skinny bitch to find me. Then, as punishment, he put me on the rowing machine-- which I sank.

FRIDAY

I hate that bastard Christo more than any human being has ever hated any other human being in the history of the world. Stupid, skinny, anemic, anorexic, little aerobic instructor.If there was a part of my body I could move without unbearable pain, I would beat him with it.

Christo wanted me to work on my triceps. I don't have any triceps! And if you don't want dents in the floor, don't hand me the damn barbells or anything that weighs more than a sandwich.

The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn't it have been someone softer, like the drama coach or the choir director?

SATURDAY

Satan left a message on my answering machine in his grating, shrilly voice wondering why I did not show up today. Just hearing his voice made me want to smash the machine with my planner; however, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel.

SUNDAY

I'm having the Church van pick me up for services today so I can go and thank GOD that this week is over. I will also pray that next year my husband will choose a gift for me that is fun-- like a root canal or a hysterectomy.

I STILL SAY IF GOD HAD WANTED ME TO BEND OVER, HE WOULD HAVE SPRINKLED THE FLOOR WITH DIAMONDS ! ! !

New music, new moves...what more could you ask for this week?!

Strength Training at Lakeshore this morning was nothing short of fierce intensity. We grunted with fatiguing muscles, crawled from one exercise to the next, contracted 'dem glutes, cursed the instructor (yes, I'm pretty sure I cursed myself at numerous points)...in short, it was phenomenal! By noon today, my BodyBugg reported 1608 calories burned, resulting from the combination of Cycle and a completely out of leftfield crazy Strength session. I'm anxious for the rest of this week's classes. See ya at the next sweatfest!