So today I want to brag about Erika. Head over to Fit Healthy Moms to read her story. I am so proud of her. I hope she inspires you to step out of your comfort zone. I know she did me.

Click here to read Erika’s story.

I have been studying a lot of my colleagues in the fitness industry over the past few weeks. We’re all big nerds and in our free time we like to make predictions on the “next big thing” or the “next big flop”. I wanted to share some of our predictions with you. I hope you’ll read carefully and decide what your best means of fitness will be this year.

1. Boot Camps:
Boot Camps and intense group training have been growing in popularity over the past few years. But they are really well established now as an amazing way to get in the best shape of your life. If you live in Seattle, you can’t drive past a park at 6am without seeing at least one Boot Camp running. Sync Fitness offers one of the few INDOOR Boot Camps in Seattle. Thank God I don’t have to train in the rain all year long. You’ve heard me say it before, but Boot Camps give you amazing bang for your buck. For that reason I really think they are around to stay. Here’s a post I did awhile back about the advantages of Boot Camp over many other workouts.

2. Personal Training:
Personal Training used to be seen as a luxury item. I’m not gonna lie – it still is in many ways. It is so unfortunate that this has to be an out-of-pocket expense. I hope to see the day that insurance companies reimburse for this service. The reason I think it needs to be covered by medical plans is that most people don’t know how to exercise. It sounds silly, but it’s true. Many people do themselves a great deal of harm at the gym. Then a ton more people go to the gym and don’t get any results. People truly need the expertise of fitness professionals to help them lose weight and become more healthy. I’m not just talking vanity 6 pack abs here, I’m talking lose weight to prevent cancer, diabetes, heart disease. These things are a matter of life or death. If it’s a matter of life or death, it’s really not a luxury item…

My 1:1 training schedule is pretty much full at this time. But if you are looking for a personal trainer let me know and I can match you up with one of my awesome colleagues. Alternatively, I can put you on a waiting list to see me.

3. HIIT Training:
Long gone are the days of slow and steady cardio. If you are still killing yourself on the elliptical 60 minutes per session, please contact me. You do not need to suffer through mindless, boring, dreadful cardio. HIIT (High Intensity Interval Training) is the newest wave of cardio and it is a million times more fun than slow, steady cardio and it actually gets you better results. I use HIIT workouts all the time in Boot Camp. My Boot Campers love me for it (as they fling sweat and spit all over the room!) I also do HIIT workouts on my own regularly. Here is a treadmill session I did posted earlier this year. This post also gives you more info on why HIIT kicks serious butt!

4. Detoxing:
There are a million ways to detox and some of them are off-the-wall crazy. That said, there is such a big movement to rid ourselves of toxins. Between the scary non-food in our food and the looming environmental toxins in the air we breathe each day, detoxing can be a really good thing. But, please never do this alone. There is a lot of Hollywood hype about detoxing. There are some *crazy* detoxing methods out there that can actually do more harm than good. I work closely with an amazing nutritionist, Mary Purdy, who offer seasonal detoxes. Mary does a fabulous job of guiding your through a safe, gentle and very effective detox. Contact her if you are interested in this awesome and cleansing experience.

5. Transformation Programs:
These little programs, like my 6 Week Total Body Transformation, are taking off all over the country. Never before have nutrition/exercise/support groups collided like this. This is the most powerful way to lose weight and make lifestyle changes. Until now all these components have been separate. So people would join the gym OR join Weight Watchers OR join a support group to lose weight. But now you can get all these services together as a package for a set period of time (4-12 weeks, depending on the program.) This is huge. These comprehensive programs are giving people amazing results and changing the way we see diet and exercise. It’s all about lifestyle and finally there a package that helps you establish a new and better lifestyle. I think these programs will be explosive in the coming years.

6. Home Workout Programs:
Home DVD programs have made a big impression in the marketplace over the last year or two. I think they are going to continue to be a staple in the fitness industry. There has been a lot of growth in this field since the days of Jane Fonda (who is making a huge comeback with my friends, the Tone It Up girls, BTW). Along these lines are programs like P90X and Insanity. I did both of these programs in 2010 and I have to say, these are not your mom’s 1986 workouts. No leg warmers here. These are hard core, gut wrenching, buckets-o-sweat producing workouts. They ROCK! I have a couple of friends who are Beachbody coaches (Beachbody is the company who produces P90X, Insanity and a bunch of other workout DVD series.) They can hook you up with these programs if you’re interested in checking them out.

7. Lifting Heavy:
Ok, this one may scare some of you. But FINALLY there’s bunches of research coming out showing what we’ve suspected for some time now. Women can and should lift HEAVY! Be gone 5 pound dumbbells!!! Let me clarify. If you’re a beginner, there’s nothing wrong with starting with light weights while you learn moves, develop neurological pathways and build strength. But after a couple months, it’s okay to push the weight. Challenge yourself! YOU WILL NOT BULK UP (unless you’re eating a ton and dosing with testosterone!) My fittest clients (non-bulky females with awesome definition) routinely use 20, 25, even 30 pound dumbbells in their personal training sessions. If you really want to become a lean, mean calorie burning machine, add muscle mass. You will get smaller, see more definition and pump up your metabolism. Do not limit yourself to those little 5 and 10 pound dumbbells. Of course, ask for assistance and supervision when working with heavy weight and do NOT use heavy weights unsupervised unless you really know what you’re doing. Do not set yourself up for injury!

Ok, game on, what’s your 2011 plan???

Additionally, I’ve had a few of my 6 Week Total Body Transformation participants ask me for help with their commuting diet. People who are on the road for work, driving between appointments all day, really struggle to make healthy food choices. So, use the suggestions below to pack a little cooler or soft sided cooler bag in the morning.

Check out the video above to see how I make my “Travel Mix”. This stuff has lasted me through trips to Asia, South America, the Caribbean and all over the US. I make a big bag and munch on it my entire trip. This way I never have to resort to french fries. Let me tell you, EVERYWHERE I have traveled internationally has french fries as one of their staples. I think other countries think Americans live on them. It’s a little disheartening.

SNACKS THAT WILL LAST YOUR ENTIRE TRIP:
Sync Travel Mix
Snack Bars (Zing Bars, LaraBars, Pure Organic Bars)
Nuts (almonds, peanuts, cashews, walnuts, pecans, pistachios, pepitas)
Dries Fruits (apricots, prunes, dates, cranberries, raisins, cherries)
Protein Powder (Especially ones you can mix with water. Pack a shaker cup too!)

SNACKS FOR FIRST DAY OF TRAVEL:
Sandwiches (place a leaf of lettuce between soggy materials and bread)
String Cheese
Yogurt
Hard Boiled Eggs
Veggies (carrots, celery, cherry tomatoes, snap peas)
Fruits (apples, oranges, cherries, grapes)

Do you have favorite travel snacks?? Leave your comments below!

**Do three rounds.  Rest 1:00 between rounds.  NO REST DURING ROUNDS.**

**Time each round, trying to go faster each time.**

Overhead Squats (5-15 lb DBs in each hand) x 12

Mountain Climbers x 50

1 Leg Row (5-20 lb DBs in each hand) x 12 per side

Reverse Flyes (5-10 lb DBs in each hand) x 12

Skaters with Floor Touch (5-10 lb DB) x 20

Burpees x 10

Stationary Lunges (aka split squat) with Overhead Press (5-15 lb DBs in each hand) x 12 per side

Jump Squats x 20

V Sit & Twist (10 lb DB)

Happy sweating my friends!

I’m a big fan of Chiropractic!  I’ve been treated for the past few years and I love everything about it.  The popping, the release of stress and tension in my body and the rush I feel right after each appointment (I’m told this is my nervous system being stimulated.)

If you’ve ever considered trying chiropractic, let me recommend Divine Spine Chiropractic in Ballard; they are located in the Old Ballard Firehouse.  Dr. Derek Strachen does a wonderful job caring for his patients.  From your first appointment he lets you know everything he’s doing and why he’s doing it.  He takes each patient through a comprehensive exam where you get to see everywhere you’re holding stress, tension and misalignment.  It is incredible to learn about this and the impact it has on your overall health and well being.  As a wellness practitioner, Dr. Derek does an exceptional job explaining what is going on with your spinal health and how it can effect the rest of your life.  This extends so much further than achy backs.  Spinal health is related to your nervous system health which is the master controlling system of the body.  If your nervous system doesn’t work properly then you become susceptible to illness and disease.

Dr. Derek can use chiropractic to facilitate healing problems in your skeletal system, relieve muscle tension, aid your digestion, eiminate headaches/migraines, decrease allergies/sinus problems, relieve depression/anxiety. . .  The list goes on and on.  Nervous system/spinal health is important to everyone for optimum health and functioning.  Chiropractic is not just for the injured.  You can learn more about Divine Spine and Dr. Derek at www.DivineSpine.net.  I hope you go visit him soon.  He will take great care of you!

“Does it REALLY matter if someone does crunches instead of sit-ups? Are 50 crunches better than 100 sit-ups? What’s the real deal from the resident fitness guru?”

Here is my reply:

In terms of strengthening your abs without compromising your back, crunches are better. Sit ups are good as long as you they don’t bother your back. BUT – if you’re looking to flatten your abs it’s more a matter of losing body fat. You can crunch till the cows come home and still carry belly weight. Flat abs are generally attributed to excellent nutrition, low body fat and lots of lean muscle mass. I know that’s not a fun answer.

Also, know that a lot of those people you know who have awesome abs also have awesome genetics. Some people are lucky enough to inherit bodies that don’t carry as much around the middle.  That doesn’t mean flat abs can’t be had if you weren’t born with them. But you may have to work a little harder if your belly is the place where you tend to carry your body fat.

Being very diligent about what you put in your mouth and how much you sweat it out can hugely impact your six pack.  I have to brag for just a moment here . . . I have a client who is preparing for her wedding in Seattle in a month.  She has done an amazing job of watching her diet and exercising very consistently over the past few months.  She came into The Fitness Lab for her personal training session last week and asked me, “Can I show you my six pack?”  She has worked really hard and as a result you can see these beautiful lines carving out the abdominal muscles on her belly.

Food that will help you lose belly weight: lean protein, veggies and water – TONS of this and little to nothing of anything else.  Like I said, it ain’t easy!  But nothing tastes as good as a six pack feels!

I had a huge dilemma this morning. I wanted to run outside, as it is a beautiful, sunny day in Seattle. But I also wanted to go to boxing class, where I always get such an awesome arm workout. So I made a compromise: a 30/80 workout. You’re dying of curiosity aren’t you?? It’s such a simple workout and simple is necessary on a Monday morning. Here it is:

30 minutes of running
80 push ups (ON YOUR TOES!)

Sounds like fun, right?! (hee hee). But really it was great. You have to give it try. You can break it up any way you want to. I chose to do 4 sets of 20 push ups. 4 times during my run I dropped down for 20 push ups and then popped right back up into my run. It really did feel good. If 20 consecutive push ups make you want to hurl, break it down. You could do 8 sets of 10. Time it to your music, so you do a set at the end of every song or every other song. Or drop into push ups ever 5 minutes. The possibilities are endless.

Also, if you’re a knee push upper – start every set on your toes and get as many as you can, then drop to your knees. Don’t be afraid of those toes!

Have fun – your arms and legs will LOVE you!

Check out Phil’s boudoir website at:  http://seattleboudoirphotography.com/ .   On the home page is video of what you can expect during your shoot.  You can see this is bound to be a super fun experience! 

 You’ll see that Phil works with women of all shapes and sizes.  So don’t be shy!  Let Phil work his magic.  Many of his clients do a boudoir photo shoot as a gift to their significant other or before their wedding.  But, there are also women who do a boudoir photo shoot for themselves – as they should!  So, get on it girlfriend, if you’ve been working with me, you’ve earned it.   Take it off and show it off!

The best part about a predawn workout is that once the sun comes up your workout is OVER for the day.  You don’t have to sit at work thinking about whether or not you have the time or energy to exercise because it’s ALL DONE!  This takes away the opportunity to negotiate with yourself.  It works like no other workout plan!  Beware, it can be painful to get out of a warm bed while your family and/or pets are curled up in balls lightly snoring.  If you find this to be problematic, find a partner.  This can be someone you actually workout with or it can just be someone you connect with before or after your workout.  Call each other to make sure you’re out of bed.  Email each other when your workout is done. 

While I eat a half of a banana prior to my early morning workouts, I hop on facebook.  This seems to help my eyes open.  A friend of mine, Taryn, frequently updates her status prior to her early morning workouts.  I LOVE to see that she’s up and sweating at the same time I am.  It makes all the difference as I gear up for my workout. 

So, here’s your homework: get up two mornings this week and get your workout OVER and DONE WITH before you go to work.  I promise you won’t regret it!  Let me know how it goes!