Time to Become the Best You Possible

So if you’re like me then you’re on a lifelong journey to achieve optimal wellness that is constantly changing due to new information.  The key is to obtain information from a trustworthy source – always look at the background of the individual and his/her services to see if it fits with your goals but pay attention to education and the mission.

As a professional I have learned there is not one solution for achieving your goals nor one template.  If you are looking to make improvements, changes, and/or modifications to your life – contact me today for a free consultation.

Consultation – FREE

30 minute nutrition counseling, goal planning, grocery shopping, or education session – $35/person/session

60 minute nutrition counseling, goal planning, grocery shopping, or customized nutrition education session – $65/person/session

***All the above options can be in-person if the geography is right!  Otherwise other methods will be utilized.


INITIAL MONTHLY PLANS (+ free initial consultation):

  • Menu meal plan and diet framework – $100
  • Workout plan – $100
  • Meal and workout regimen – $150

EXTENDED MONTHLY PLANS/CHANGES TO MONTHLY PLANS (done on a weekly and monthly basis):

  • Menu meal planning – $50
  • Workout plan – $40
  • Meal/workout regimen – $65

IN PERSON WORKOUTS:

30 minute session: $25/person/session

60 minute session: $50/person/session

***Payments are non-refundable

Workouts for the Modern Workaholic – Session #7

These days all the social outlets such as Instagram, Facebook, and Twitter are populated with workouts or ideas that women need to focus on their bums/butts/glutes/tuchis…  However, the body is a frame and we need to work everything not just one part.  I’ve asked tons of male friends what they’re attracted to and the answers are primarily fit/curves/lean.

This workout focuses on my favorite body part: shoulders with a mix of abs and tabata.  No one likes a slouch or droopy shoulders – get to work!

 

**All sets in this workout are to start with a light to medium weight for the first set and then progress in weight without compromising form or remain with a challenging weight.

**When moving from exercise to exercise or waiting between sets keep the rest no more than 60 seconds.

 

Tabata Warm-up:  Jumping Jacks – 3 sets (30 seconds on/30 seconds off)

Exercise #1:  Seated Dumbbell Shoulder Press – 3 sets (15/12/10)

Exercise #2:  Seated Stability Ball Dumbbell Lateral Side Raises with Palms Face Up – 4 sets (15/12/10/8)

Exercise #3:  Standing Alternating Hammer Front Raises – 4 sets (15/12/10/8)

Exercise #4 – Tabata:  Jumping Air Squats – 3 sets (30 seconds on/30 seconds off)

Exercises #5 and #6 – Superset:  Stability Ball Weighted Abdominal Crunches – 4 sets (30/25/20/15), and Abdominal V-Toe Touches (30/25/20/15)

(Methodology for Abdominal V-Toe Touches – start in a ‘v’ position with feet together and apply a single pointed foot to the floor then return to the starting position which signifies rep #1 then repeat with the other foot to start rep #2.)

Exercise #7:  Wall Handstand Holds – 3 sets (45 seconds each)

 

xxx – Sarah

Workouts for the Modern Workaholic – Session #6

Working out should not be feared or stressful to add into your schedule.  Rather it should be enjoyed, exciting, and an outlet to focus on yourself away from societal pressures.  This is a great workout that focuses on legs with a mix of glutes and abdominals added in.

 

**All sets in this workout are to start with a light to medium weight for the first set and then progress in weight without compromising form or remain with a challenging weight.

**When moving from exercise to exercise or waiting between sets keep the rest no more than 60 seconds.

 

Tabata Warm-up:  Air squats (60 seconds on, 30 seconds off for 3 rounds)

Exercise #1:  Step-ups with Dumbbells – 3 sets (15/12/10 reps on each leg – no alternating steps)

Exercise #2:  Bulgarian Split Lunges with Dumbbells or Bodyweight – 3 sets (15/12/10)

Exercise #3:  Romanian Deadlifts with Dumbbells – 4 sets (15/12/10/8)

Exercise #4:  Sumo Deadlifts with Dumbbells – 4 sets (15/12/10/8)

Exercise #5:  Wall Sits – 3 sets (60 seconds with 30 seconds rest, then 45 seconds with 30 second rest, and 30 seconds on)

Exercise #6:  Decline Weighted Sit-ups – 3 sets (25/25/25)

Exercise #7:  Shoulder Height Cable Twists – 3 sets (25/25/25)

Exercise #8:  Bicycle Crunches – 3 sets (25/25/25)

 

(Bonus Lab:  If you are looking for an extra quick workout or to get your heart rate up, make exercises 6-8 a Speed Set which is sure to get you sweating.  Speed sets should be done with no rest until all the sets and reps are completed.)

 

xxx – Sarah

Workouts for the Modern Workaholic – Session #5

Time to get back at it!  This workout is like the others – short and sweet with a touch of ‘glistening.’  The focus is the chest with a mix of some other details.

 

**All sets in this workout are to start with a light to medium weight for the first set and then progress in weight without compromising form or remain with a challenging weight.

**When moving from exercise to exercise or waiting between sets keep the rest no more than 60 seconds. The supersets can have a 60 second rest before starting up the second or third set in the series.

 

Warm-up:  Light jog for 3 minutes on the treadmill or speed walk

Exercise #1:  Flat Bench Dumbbell Chest Press – 3 sets (15/12/10)

Exercise #2:  Incline Chest Flyes – 4 sets (15/12/12/12)

Exercise #3 – Superset:  Seated Machine Chest Flyes – 4 sets (18/15/12/10) and Stability Ball Abdominal Planks (60 seconds)

Exercise #4:  Push-ups from decline position on bench – 1 set (shoulder width to FAILURE)

Exercise #5:  Side Planks – 3 sets (60 seconds)

Exercise #6:   Cable barbell bicep curls – 4 sets (18/15/12/10)

Exercise #7:  Banded Bicep Hammer Fist Curls – 3 sets (15/12/10)

(Methodology:   From standing position step on a band of moderate resistance and curl up like a h’ammer’ bicep curl – keep the tempo the same going up/down.  In other words, keep your grip firm and make a fist like you would attempt a punch.)

 

(Bonus Lab:  Make sure you eat 30-45 minutes post working out for maximal benefits with toning, muscle mass, and weight loss.  The best options are a mix of protein/fat/complex carbohydrates.  Your body works hard day in and day out but it needs fuel and that comes from food.  I usually tend to have 6 ounces of chicken/fish with greens such as Brussels Sprouts sautéed in olive oil and herbs.)

xxx – Sarah