Phit-N-Phat...Making Fitness and Weightloss a Lifestyle

The BEST No Equipment Exercise Programs

Very often women approach me concerned they can't lose weight or get in shape because they don't have a gym membership and they don't have enough equipment at home.

Really? You really think you can't lose fat unless you buy tons of expensive things? I like to call that an EXCUSE!

Let me layout a program anyone can do for four weeks and lose four to eight pounds without anything more than a small space, a day of rest, and a gallon of water a day.

M - W - F Routine - Warm up with five minutes of walking outside or walking up and down a flight of stairs.
20 x Jumping Jacks or 8 Lunge-Lunge Pop Squats for Advanced girls

15 x Squats or 15 Squats with arms in overhead Y shape above head for Adv

15 x Alternating Lunges or 8 Jump Lunges

15 x Step Ups (low level for beginners and raise it up for adv girls)

Just set a timer and do all four exercises back-to-back, rest for 1-2 min. and repeat until you can't go anymore or your run out of time to exercise.

 

T - Th Routine - Warm up with five minutes of same as above.
10 x Push Ups (knees or toes)

5 x Burpees

10 x Slow Chair Dips (feet out and crossed over for advanced, feet under knees for beginners)

5 x Pike Walks (add a push up to the end for advanced girls)

10 x Renegade Rows (5-10lb DB's)

Set a timer and go again like you did the day before.

 

On Saturday you rest completely. You can take a walk or you can do your housework but you won't exercise.

On Sunday the most important workout is to be done. Get in your car and go buy the following:

Chicken Breasts
Salmon
Ground Turkey Breast
Eggs
Almonds
Old Fashioned Oats
Any fruit you like
Frozen Veggies or Fresh (any vegetables will work)
A few can of beans of choice
Brown Rice
Reusable Plastic "Gladware"

Now, get back in the car and go home. Prep the following:

B - 1/2 cup of dry oats, 1 packet of splenda, and put into plastic baggie. Cook at work in a coffee cup. Cover with water and cook for 3 min. on high. Have two hard boiled eggs with it. I cook 42 eggs on Sunday, peel them all, and dump the yolks of 30 of them. I personally eat 5 egg whites and 2 whole eggs with my oats every day.

10am - eat a piece of fruit with 12 almonds

L - have some chicken, beans and veggies you bought. I take the square Gladware and put about 1/3 of it with chicken, 1/3 of it with beans, and 1/3 of it with any veggies I like. It's portion controlled for you if you don't like to measure.

3pm - eat a piece of fruit with 12 almonds

D - have salmon or ground turkey breast with brown rice and veggies you bought. Same as above.

9pm - eat a piece of fruit

You can use all the spices you want. Get CRAZY!

 

Trust me, you do this and you will lose weight, tame your cravings, and cleanse your palate. It's not low in calories nor high. It's just basic, healthful, easy planning eating and anyone can do it.

Now, if you want something more creative and spelled out without fancy equipment, you can also order a more custom program from me here. Muscled Up Cardio doesn't require much more than your effort, a step bench, and some dumbbells.

Cardio Treat...No Tricks

I'm finally over my cold ENOUGH to start working out again. Woohoo! Today was my new strength routine for my 2010 competition training. I also kicked the day off with some fasted cardio. I love getting the day started with cardio. Just clears the mind and the sinuses.

Before I share the routine, I want to say if you can workout in the morning you should. Your body will function better through the day, you are likely to eat better, and you get it out of the way. On the PNP site we have a whole team of girls called AM Exercisers and they have loads of good tips for making it out of bed and to the gym or living room.

In the end, though, the key is to get moving whenever that may be. You can also use my Treadmill Bootcamp for motivation or our famous Work Your Butt Off Book that has tons of cardio routines and bootcamp workouts.

Morning Wake Up Call
Warm up holding 5lb DB's in hand walking at 3.5 MPH on 3% incline for three minutes.

Put down DB's.

Run 2 min. at 5MPH and walk at 3.5MPH on 3%.

Alternate until 20 min. mark.

Run 7 - 7.5MPH for 1 min. and walk 2 min. at 3%. until minute five.

Grab DBs and walk at 3.5MPH pumping arms until time is up.

***You can tailor this to your fitness level by just increasing or decreasing your speeds.

Inspiration is Everywhere

This week I've several things pop up that are so inspiring and remind me EXACTLY why I spend a lot of time with Phit-N-Phat. I'm going to share them with you, but first I want to say we have several PNP'ers making history yet again. A bunch of us are all traveling to Columbus, OH to walk or run the marathon or half-marathon.

We have two first time marathoners and SEVERAL first and seasoned half-marathoners. This is also a chance for us to show the world that at PNP we are women of all walks of life. From young women to grandmothers, those who have 50+ pounds to lose to those with no weight to lose, we have women coming together in friendship to cross the finish line together. I can't tell you how much it means to me that this little corner of the Internet has developed into such meaningful friendships.

And, for those who follow MAMMY, she'll be there with me and will give it all she's got. I'll get pictures and hopefully video. She's NERVOUS but as I keep telling her, last place is the girl on the couch. No matter what happens she will have walked further than she ever has in her life. AND, she couldn't have any dreamed she be attempting to do this walk a year ago.

OK...Inspiration One: A daughter of PNP

Dear Ms. Corinne,
I am sending you a picture of me running. 
Thank you for teaching my mom how to be healthy.
I want to be healthy like her.
I like that she is teaching me how to run.  I also like to lift weights.  She has given me a schedule that I do, when I remember, that I really like.
Thank you!

Isn't she the cutest little PNP girl! As her mother told me, inspiration is a trickle down. Girls, those of you who give it all you got everyday are inspiring others to do the same. It doesn't matter where in the journey you are. You just have to be on the road!

 

Inspiration Two: PNP Tracy Who Just Missed the Money

In our last challenge, Tracy had a great progress but just missed being in the money. She did so great I just wanted to share her story and brag on her!

How long have you been with PNP and what prompted you to join?

Nine weeks. I received the emails for about a year & thought they were so motivating.  But I was also a little intimidated because I thought I couldn't be as "hard core" as the PNP ladies.  I decided to get Corinne's book & then really wanted to join.  

So, I started you with the Beginner 5N45 Program! What success did you have with it?

My shape completely changed in 8 weeks!!  I lost 6.2 pounds but more importantly, 9 inches!!  I had to get used to the slower weight loss, but now I'll take inches over pounds any day! 

What made the program work so well for you? I mean your seven weeks in and you can see SO MANY CHANGES!

Having a plan made all the difference.  I could follow a WW eating plan with my eyes closed but having a fitness plan was amazing.  Before, I would work out for 30 minutes on the elliptical and barely break a sweat while reading my book.  Now, there is no reading going on (well, except during the warm up).  

I saw many girls go nuts over your pics in your journal. Have you had others commenting on your changing attitude and shape?

  That is so sweet to have people notice!  My husband and mom have made positive comments, which is great. 

What is one tip you’ve learned from the girls at PNP that you never really thought was critical to success?

Planning out your week.  It makes it so much easier when I know what I am going to have and to have it ready to use in the house.  Sometimes I can white knuckle through making dinner when I am starving without eating everything in sight, but it is not fun.

Since joining PNP, what is your proudest change to your lifestyle you have made?

Stopping the dessert madness.  I knew that my thin friends didn't go around having dessert after lunch and dessert after dinner...not to mention lattes with pastries in the morning, but for some reason I thought that if I couldn't have them, it wouldn't be fair to me.  Hello!  I needed to train myself to think of treats as just that...something you have sparingly and not every few hours during the day.  Now I truly enjoy my treats.  

I know you are barely two months old with us, but what is your favorite part of the community?

I love that there are new challenges every 2 months or so (and teams to join).  For me, its something to look forward to (i.e., I'm not going to be doing x, y & z forever)

Is there anything you would say to someone sitting on the fence regarding buying a program or joining PNP?

These ladies are great and it doesn't matter where your jumping off point is, they will assist you & make you feel at home.

Don't You Want to Lose FAT?

I am as guilty as all of you. That scale going down always just seems so rewarding but it can be MISLEADING if you aren't careful. Let's talk about what we all REALLY want to see happen; lose FAT not WEIGHT. These terms are NOT the same.

Weight Loss vs. Fat Loss: What's the Difference?

• Weight Loss. You want to lower your body-weight, the sum weight of your bones, muscles, organs, body fat, water, hair, fake-nails, everything.
• Fat Loss. You want to lower your body fat, the amount of fat your body carries. Healthy goals are 20-30% for women. This article is a good explanation of the different age groups and charts.

Problems with Weight Loss. If you want to lose weight, it’s most likely because you carry too much fat. There are people who must lose weight, like athletes before a competition, but most want fat loss. So, learn to track your success in other ways than the scale. It's only one flawed measure and not always a reflection of what you are doing RIGHT.

• Unreliable. Your body-weight can fluctuate daily since it’s influenced by your stomach/bowel/bladder content, water loss/retention, muscle loss/gain, fat loss/gain, … You’ll have no idea what’s going on.
• Irrelevant. Two people with similar height can weigh the same, but look completely different because one has lower body fat than the the other.

The pictures below are me a few years ago at 145 pounds and me today at 145 pounds. The difference? I've spent the last few years lifting weights and focused on a balanced diet to have FATLOSS. The first picture I ate decent but too FEW calories and only did tons of cardio to lose WEIGHT.

 

Here’s How The Weight Scale Can Mislead You. Clothes, pictures, and measurements don’t lie. But the weight scale can become your worst enemy by misleading you. You have a day with a false reading from too much sodium and you eat like crazy that day feeling like a failure.

Think of this: have you ever woke up feeling slimmer to only weigh more? I have done it so many times and let me tell you, right now I am not weighing and my eating is better than ever. Why? I feel good about myself each day and it makes the day easier to fuel up properly for my workouts. Otherwise, I want to drown my sorrows in a bucket of KFC.

• Carbs & Water. Carbs bind to water. Eating less carbs will make you lose weight: water loss. This is why you lose so much weight on a diet like Atkins the first 2 weeks: it’s mostly water. Of course, increasing your carb intake will make you gain weight again: water retention. This is why I'm doing a lot of work with the PNP girls on an Abs Menu.
• Muscle Gains & Fat Loss. You’ll gain muscle while losing fat when you start a strength program. But on the weight scale it will look like you’re not making progress: your body-weight doesn’t change. Track your body fat using a fat caliper and you’ll see your body fat is going down.

How to Make Sure You Lose Fat, Not Muscle? Check the picture above: 5lbs muscle takes less space than 5lbs fat. That means you’ll look slimmer at the same body-weight by building muscle. Keys to losing fat, not muscle:

• Get Stronger. Strength training builds muscle & prevents muscle loss.
• Eat Healthy. Follow my Basic Eating Strategies 101.

You can do cardio to speed up fat loss, but without strength training, cardio will cause muscle loss and you’ll end up skinny-fat. Here's some free routines from my site and my 30 Day Treadmill Bootcamp for those who MUST combine cardio and strength due to time constraints.

How to Track Progress Efficiently. You don’t need to track progress weekly, changes wouldn’t be drastic enough. Track progress every 2 or 4 weeks. You'll see more results and get more excited about your efforts!

• Stop Weighing Yourself Daily. The daily fluctuations will kill your drive unless you have a VERY HEALTHY mental state about why the scale goes up and down so much. Weigh yourself once every 2 weeks or once a month.
• Look in The Mirror. Self-image issues can skew perception. Start practicing choosing something you love about your body daily. Focus on it and TRULY appreciate it.
• Track Body Fat. Even though body fat scales can be "off" you can certainly track the trend to make sure it is going down.
• Take Measurements. Once a month measure yourself and make sure your problem areas are shrinking.
• Shoot Pictures. Full body pictures in the same outfit every two to four weeks show a good diary of progress.
• Training Stats. Keep a training log. Make sure you are lifting more weight, walking further, and doing harder levels in your cardio. You should be doing a little better each week or it's time to switch things up.

Last but not least, when someone says you look like you've lost weight just simply say, "Thank you. I've been working very hard." Most of you will dismiss the compliment and it's time to start appreciating what other people say to you!

PNP In Pictures

We are starting week two of our latest exercise schedule - MUSCLED UP CARDIO -  at PNP. Last challenge the girls went head to head for some cashola. This time, they are on support teams with themes to help them reach their goals. Our teams are:

AM Exercisers - my girls who HAVE TO workout first thing in the morning or it won't get done. Think busy mommies!

Lifestylers - these ladies are not fixated on numbers but spending eight weeks FOCUSED on the changes they CAN and WILL make to their life to live healthier.

10 Pounds or Bust - enough talk, now let's walk the walk. My ladies are tracking the numbers and going for 10lbs in eight weeks.

Journey in Photos - WHAT A FUN TEAM! I want to focus on them today.

These girls are doing something so clever. They are snapping photos of their after-workout glow, what they are eating (good and not-so-planned), and anything that displays what they are doing daily to live the lifestyle.

 

This is so cute! They post daily pictures and then at the end of the week Becca puts it together in a collage of success to show off what they did. I LOVE the pictures of stuff they face down each day and don't put in their mouth.

You know, blogging, taking pictures of myself, and shooting video has inspired many of you over the years. Honestly, I never set out to be YOUR inspiration as much as I needed my own way to keep CORINNE motivated and moving along the journey to good health. The things I post do help others but it is done with a slightly selfish spirit. I know if I have people looking to see what I am doing, I AM MORE ON MY GAME.

If you find yourself to be a visual person, creating your journey in pictures could be the trick you need to stay on target a little better each week. In my office I have my own visual stimulus. Note cards with my plans on a wall board, pictures of inspiration, dates that are important to hit, etc., all keep me SEEING my future success.

All of my teams are doing great and the photo girls are showing that.

PNP's Five Workouts In 45 Minutes WINNERS!

We periodically run challenges at PNP and the past eight weeks we did with this schedule available here if you are not a member of the site. I love this schedule because it allows my clients (a.k.a. the girls) to workout in a limited amount of free time. My latest schedule takes it one step further - we're calling it Muscled Up Cardio and it is now available, too. I'll be blogging about it soon.

This challenge, everyone who wanted to enter put up $10 to win some money. We had a lot of finishers and the average person lost 5% of their body weight over the eight week period! Great job everyone!

First Place - MARIA!

 

 

 

 

 

 

 

 

 

 

 

 

Maria lost 16.6 lbs and 10% of her body weight in EIGHT WEEKS! I wish I could take all the credit, but she did the work, the schedule, wears phabulous shorts, and ate healthy. Here's what she had to say about how she did it.

"I followed the tips provided by PNP for food planning. Food was my biggest concern over the fitness training. Seriously, following the advice on food prep and planning was my life saver.

I reduced unnecessary sugars and bad stuff. It was tough giving up my vanilla coffee creamer! Once the cravings stopped everything just felt right and I no longer was dying for junk.

I cycled the same menu and took items from Corinne's Abs Menus that fit into my plan. I struggled for about a week with coming low in calories and used protein shakes to help get adjusted. Then I came up with better planning. I found something I liked to eat and then ate it week. Very basic for me with some good cheats each weekend. The recipes on here were great."

 

Second Place: PAULETTE!

 

 

 

 

 

 

 

 

 

 

Paulette lost 13 lbs in EIGHT WEEKS! She REALLY took it to town in those abs. Woohoo! This is what she had to say about how she feels after the challenge.

"I feel absolutely AMAZING and truly believe nothing tastes as good as I feel right now.  I walk taller and am more confident.  And have had to start buying skirts and blazers 1 or 2 sizes smaller!  My pocket book hurts, but dang, I like how I am looking and feeling in my new clothes!  THANKS!!"

 

Third Place: JESSICA!

 

 

 

 

 

 

 

 

 

 

 

 

 

Jessica lost 9.4 lbs. Isn't she just so cute and you can see in her abs the pounds coming off! Jessica said this about PNP and the workouts...she is a Moderator AND WW online member. She uses their program for her eating plan.

"Yes, I’ve been around PNP for several years now. I’ve participated in many challenges and each one has challenged me in a new way. The workouts really push you. The great thing about the 5 in 45 is for people like me the 45 min. workout is perfect. That is honestly sometimes all the time I have to give."

 

Tomorrow we will see our Couples Challenge winners! For now I leave you with a little happy from me. Some days I feel like do-do before hitting the gym just like some of these WINNERS did along the way. It's not always easy but you have to take motivation anyway you can get it. Enjoy!

Don't Stop Believing!

How Long Does It Take to Reduce Body Fat???

A PNP client posted this question in our forums yesterday. Honestly, it can be a tough question to answer. Not so much because of all the conflicting information out there, BUT most people who start out with a little weight to lose yet still have a lot of body fat DON'T love the answer.

See, just like me and you, these girls love the scale feedback. They want low numbers and dropping body fat doesn't always yield the number you want to SEE on the scale. Lately I have sent the scale to Chris' office to live for a month. I'm simply NOT WEIGHING because I want to make some physique changes. To do that while still swelling from surgery means the scale is going to reflect a lot of lies.

My example is this: twice this last week I woke up and felt GOOD. I mean, rolled up out of the bed and thought I am tight and looking nice. Got on the scale...up 2lbs, 3lbs, 4lbs!!!! Are you kidding me? 4-freaking-pounds in a week? Ugh. Then I mope around the rest of the day feeling like a failure and asking Chris with tears in my eyes, "do I look like I have gained 4lbs? I'm trying so hard!"

So, here is a summary of her question and then my response. YOU CAN THANK THE PNP girls for this blog. This information is what they PAY FOR and they said I should share it with all of you because a lot of blog readers would love to hear it. They are the sweetest girls and, like me, they want everyone to feel as good as they do and have the chance to change their life. Thanks PNP GIRLS!

I am 5' 5" and 136 pounds. My goal is to be 130 by the time the year ends which will be very doable. My ultimate goal is only around 125, along with incorporating healthy habits (I tend to get into an all or nothing mentality, so I'd prefer to lose slow and realistically than hardcore diet for a week then give up).

My current body fat percentage is 31% according to my scale. I know those aren't always the most accurate but I'd guess that is fairly accurate based upon the size of clothes I wear (usually 8) and the fact that I haven't done much weight training in the past year or two. I'd like to set a goal for body fat percentage to reach by the end of the year but am not sure what is reasonable.

With fairly clean eating, sticking within calorie range and working out 4-5 times a week, what is realistic for me to expect by the end of the year?

To lose body fat percentage more than just pounds or muscle I know weight training is key. Would you also recommend more steady state cardio versus high intensity to burn fat?

 

My advice is to work on losing sizes and not worry about the scale at all. You might very well never get below 130lbs and yet wear a size 4 or 6 without trouble.

Muscle is tight and compact yet it weighs the same as fat.

When you start weight training you are likely to build some muscle fairly fast because you haven't been doing anything for so long. The fat will hold on for dear life for about three to four weeks.

During this time, the scale goes up a few pounds and you feel things are tight. That's because you have added muscle and water BEFORE you have dropped that fat the body wants to hold onto.

Suddenly at about three to four weeks you have a FAT DUMP and drop the 3-4lbs you gained. This puts you back to your original scale number YET the pants are looser.

Why? Think of muscle as a brick of gold and fat as a bag of feathers. 4lbs of gold and 4lbs of feathers WEIGHT EXACTLY THE SAME. Pile them on them bed. The gold is small and the feathers take up your entire side of the room.

If I were to strap 4lbs of gold (muscle) to your body, it's tight and compact. If I strap 4lbs of feathers (fat) to you, there is lots of billowy volume hanging all over you. Those 4lbs of feathers are tough to cram in some jeans. 4lbs of gold aren't; it would be the prettiest Spanxx of your life.

So, for the first month of really working on losing body fat you are going to add 4lbs of gold and hold onto all the fat you currently have without seeing payback on the scale. Then when you dump 4lbs of feathers you lose a lot inches, you still have your gold holding you tight, and clothes look and feel better. Weightloss is nothing at first even if you LOOK better.

Not everyone goes through this but people with little to lose on the scale but a lot of fat to drop (anything over 22%) do go through this typically. The more weight you have to lose the more likely you are going to lose weight and add some muscle. I just don't want anyone shocked and scared out of strength training that first critical month.

My advice is to work a plan and don't weigh for a month. Really don't weigh for a month. Then see at the end of the month what the weight is and if you lost a 1-2% of body fat. It might be more but it may only be that month one. By the end of 12-16 weeks of hard work you will be AMAZED at the new shape.

Training Plan:
Cardio is cardio. I don't think any type is much better than the other outside of doing some cardio 3-6 times a week and a minimum of 20 min. hard or 60 min of intervals or steady state.

One day you may feel like a nice, long session. Go for it! The next time you only have 30 min. so you better work it like a tiger is on your tail. The shorter the more you need to feel like puking. The longer the more you need to be breathing very hard but able to hold out for the amount of time you have.

Use the Work Your Butt Off book. It has over 55 cardio routines for a variety of machines, body parts, and even track workouts. The workouts range from 20 min. to 60 min. and you WILL NOT GET BORED. The best part is most of the routines challenge your muscles, too, so you get some added strength training for the week. That burns more calories.

Find a Strength Training program on the site you like and WILL DO at least three days a week. We have over 30 now so I know you can find a goodie. Three days is where someone your size needs to train to drop body fat.

I have several non-subscribers can order:

• Eight Week Beginner Program
• Intermediate and Beyond Eight Week Program
• Twelve Week Beginner Program for HOME
• Treadmill Bootcamp for those who love cardio, short on time and need the strength mixed in.

REMEMBER: Strength always before cardio. If you have to miss workouts it is better to drop cardio first, strength gets done, and food is clean and filled with things that make you happy.

For building a food plan...look at my abs menu in the Phit Eating Forum. Those menus are right in your calorie range and will get you results for your body fat drop. If you don't like something just sub it out for something similar you do like.

Don't get caught up in the black and white. B and W isn't what makes it happen for you. You have to learn to do things to be consistent with your life. It's when you are B and W that you fall completely off and get nowhere. You'll have days where you will want to eat something "not clean" but not bad either. Like some people get freaked out if they want to eat lowfat waffles. OK...have the dang waffles. Don't avoid waffles for three days and then end up at the Donut Hut covered in powder sugar when a couple of lowfat waffles for three days with yogurt would've done the trick. :)

Thanks for asking a question everyone can benefit from! If any of my readers have questions please feel free to post a COMMENT and I will answer for you.

Weight Watcher's and the Exercise Enthusiast

Many of my clients choose to follow Weight Watchers. I used it through part of my own weightloss and it is definitely a solid program that can teach you so many valuable food lessons. I also have a few clients who are leaders and lifetime members so between all of us we have found good ways to work the program for girls who want to be active, active, active!

This link takes you to my main website and gives you a personal take and information regarding Weight Watchers. It includes...

• How to Begin?
• What Did Corinne Eat While Losing Weight?
• Tips for Staying on Track
• Links to other Weight Watcher Information
• How to Use Points for the More Active Woman

I encourage anyone who isn't sure how to lose weight and exercise to look at resources that are proven. Weight Watchers is a solid program and could help you.

Losing Weight is a Challenge

Are you tired of searching for the "right" workout program to do to lose weight? Do you want to get fit but you need to do in a limited amount of time?

Great NEWS! I designed a brand new eight week CHALLENGE workout program for my PNP clients and now I am offering it for all my readers to purchase!

Many of you have asked me to put more of the PNP workouts and tools out for those who do not want to join but LOVE what I have to say and the results my girls get. I have added two new programs and I know you will love them.

 

Five Workouts in Forty Five Minutes - Intermediate and Beyond

This is an eight week program. It has...

• all your strength training workouts - you will know exactly what to do.
• custom cardio workouts for eight weeks so you won't get bored.
• links to videos to further explain how to do the exercises correctly.
• motivational videos to make sure you are ready to work.
• pictures and descriptions of all exercises to take to the gym
• modifications to exercises so you can go from low impact to INSANE in an instant.
• a gym version and home version so you can workout wherever you are.

 

This workout will have you working hard, seeing results, and support whatever healthy eating plan you choose to follow.

 

Five Workouts in Forty Five Minutes - Beginner and Starting Over

This is also an eight week program. It has...

• all your strength workouts with descriptions and modifications for every beginning level of fitness.
• cardio workouts designed to get you used to training your heart effectively.
• videos, pictures, and descriptions so you know what to do.
• gym and home versions so that you have variations and ways to workout wherever you are.

This workout will work you hard by building up your fitness level and burn up the fat.

 

To celebrate the release of my two new books, my girls will compete in a weightloss competition over the next eight weeks. Each of them is putting up a few bucks and the winners get some sweet cash in their pocket to buy some clothes that FIT the smaller body.

I have a big passion for family fitness, too, so we are also doing a couples challenge along with the individual challenge. Yes, my girls are working with their husbands to change those family trees. I'm offering help and workout ideas to the husbands. I can't wait to see the progress in these girls and their families.

The best news of all is that my SWEET HUBBY and I are participating. We aren't in it for the winnings, but I will be helping the girls by journaling how I help Chris get PHIT while I recover from surgery. Don't worry, I will share some of knowledge with all you.

Girls, let the fun begin and I hope you love this new program I am offering to all my PNP girls who have followed me and stuck with me. I love what I do, I love my lifestyle and I want you to have every advantage you can to experience what I do everyday.

Tomorrow! An exciting update on Mammy!

Bootcamp Workout for Great Fatloss

This is repost from a long time ago of a PNP type cardio workout. My PNP members get a book called Work Your Butt Off with their membership and it's filled with all kinds of workouts much like this. From treadmill to bootcamp, you get tons of routines to keep you busy, busting off the fat, and interested in your cardio training!

When I do cardio, I love to incorporate body weight so I can engage my muscles and drive my heart rate through the roof. This routine is great for people who don't have access to a gym and need to workout depending on how much time is available.

The longer you go, the rougher this one gets. If you only have 15-20 min., it's perfect because it warms you up fast and has you humping. Of course, for a shorter workout you will want to make your moves as hard as possible and the longer you go you will want to pace yourself.

If you like this routine, take a look at the Work Your Butt Off Book for sale on my site. I would love for my PNP girls to post in the comments their favorite routines and how they feel after a PNP cardio workout!

I also have a Treadmill Bootcamp you can use, too, that includes several routines from the book.

 

15, 30, 45, or 60 Min. PHAT MOMMA Home Cardio
This is a choose your destiny routine. You will need a step bench or the bottom of a set of stairs and one pair of 3 or 5lb dumbbells. Oh, and determination to finish!

Beginners – use no weights and use arms when you can.

Intermediate – use 3lb hand weights and add arms in when you can.

Advanced – use 5lb hand weights and always use your arms with intensity.

Segment One: Warm Up
1 min. Alternating Stepping on bench/stairs
1 min. Imaginary Jump Rope (just hop about 1 in. off ground quickly and slightly move arms)
1 min. High Knee Marching in Place – hold hands at chest level and meet your knees to your hands
1 min. Running Toe Taps – tap bench with toes but go quick – you will need to be hopping to go fast enough
1 min. Jumping Jacks without arms

Segment Two: Repeat Once for 15 min. routine, twice for 30, three times for 45 – 60 min.
20 Body Weight Squats to 90 degrees with an Overhead Press when you stand up
1 min. of Jab Punches (with or without weights…control your punches)
20 Alternating Lunges with a lateral raise when you come back up
10 pushups, rest 10 seconds, 10 pushups
20 Step Ups (20 on right leg, 20 on left leg or as many as you can do – go fast like a step class repeater)
20 – 30 Dips (find a chair if you need)
30 seconds of Walkouts (in high plank position with hands on your step bench or on the floor in front of you – this is 12 o’clock - walk your hands over two times to 10 o’clock then walk your hands back 12 o’clock. Walk hands to 2 o’clock and back to 12 o’clock. Repeat going back and forth.)

Segment Three: One or two times through for all routines (depending on your time)
30 seconds of Mountain Climbers
flip and do 20 crunches (hold at top for 2 seconds)
20 seconds of Squat Thrusts
flip and do 20 bike crunches with a 2 second pause (breath out at the pause) as you tap your knee and elbow
10 Burpees or Squat Thrusts
15 Reverse Crunches

Segment Four: Cool Down
30 seconds of jumping jacks
30 seconds of light running toe taps
30 seconds of marching in place
30 seconds of walking around your room
30 seconds of deep breathing in and out

 

If you have any questions what these exercises are...feel free to leave a comment and I'll explain or link you to a video.