The Dumbbell Didn't Do It!

As women, we love our cardio, fitness classes, and yoga but did you ever think that just maybe all those forms of exercise just aren’t enough, or even worse, TOO much?!  Would you believe me if I told you that most women workout WAY too hard in hopes to get the body they want, but in reality all those hours on the DREADmill are working completely against you!

I don’t have enough time or space on this blog to get into how big of a role diet plays into developing the body of your dreams. So what I will focus on is how a balance of cardiovascular interval training, learning how to lift the right amount of weight, and the importance of days OFF will help create an efficient fat burning machine without adding man muscle to our cute feminine frames.

The  Myths -

Over the years, we have completely misconstrued the notion that those lumps of iron would make us “bulk up” and that hours of cardio was the only way to shed extra pounds.  The harsh reality is that these misconceptions are the reasons women feel defeated.

Our poor dietary choices, excess cardio and/or workouts, and lack of recovery in between workouts can lead to high stress hormone levels and/ or not enough nutritious calories. Combined, these create the perfect storm for plateaus and stored fat aka “bulk”.

The Truths-

The most important thing to understand is that our female bodies are not designed to build huge amounts of muscle mass.  Our hormones do not provide us with enough testosterone to build those crazy big muscles guys dream of.

If you’ve already started weight training and feel like you’re bulking up this may be what you are feeling: When you start lifting heavy enough weights to build muscle, the muscle develops under your fat. So over time, if you build muscle but don’t decrease your body fat you’ll feel like you’re getting bigger. What you’re missing is that those beautifully “toned” muscles are hiding under that ugly” bulky” fat. Those amazing muscles are your key to creating a better metabolic engine to burn off that unwanted fat!

Moral of the story, don’t blame it on the dumbbells but understand the importance of BALANCE.  A fitness routine should not just be hitting the elliptical everyday for an hour, but should have even days of weight training, interval cardio and rest.  If you challenge your body with new weight training exercises and honor its need to recover then you will start to feel and SEE yourself leaning out and letting your lovely toned muscles shine through!

Let your Beautiful Strength Shine on!!

Try this Upper Body Workout this week!!

adore your core | Chic Blog

Adore Your Core | Chic Blog

Commanders In Chic: Beth Dolce | Chic Blog

Commanders In Chic: Beth Dolce | Chic Blog
Learn a little more about me!

Baby Its Cold Outside!

That means a couple of things! I have burrowed down into hibernation mode and will spend these cold evenings filling you in on whats up in my fitness world AND its time for soup!!

When Mother Nature bears down on us with her blustery moodiness that is when it becomes prime time for soup making! Homemade soups have the amazing following qualities:

1. No matter what time of day, a bowl of hot soup will always kick the chill.
2. Making soup is the easiest form of cooking. Cut veggies and proteins,  mix into pot with other ingredients, and simmer!
3. Soup is the easiest way to consume your daily recommended veggies. Especially for none veggie lovers!
3. Soup is best the next day and even better the day after that = LOTS of leftovers!
4. Soup can be a well balanced, complete macro nutrient meal in a bowl = Only one dish to clean!

Shall I go on? If you are new to soups start with this one! You literally dump ingredients in a pot and simmer! 

Apple Butternut Squash Soup

• 2 packages of PRE CUT  butternut squash ( This is the secret to simple)
• 3 carrots
• 4 celery stalks
• 2 apples
• 1 onion
• 1 garlic clove
• 4C container of low sodium veggie broth
• 2C water
• Salt and pepper to taste
• 1Ts of cumin 
• 1TB honey
• Red pepper flakes if you like a hit of spice

1. Cut all ingredients in to chunky pieces.
2. Place ingredients in large pot and cover with veggie broth and water.
3. Bring to boil for 10min and then simmer on medium -low for 30min or until all the ingredients are soft. 
4. Add in cumin, honey, red pepper
5. Use an immersion blender to blend to a creamy smooth consistency.

Rev Up Your Metabolism

Rev Up Your Metabolism

Check it out!! Great article followed with a great workout...may look familiar!!

Are You Group Fitness Savvy?

Ever wondered what goes on in a Body Performance class? This is an inside look at the workouts, camaraderie, and challenges that take place each week! The people that attend these classes come from a wide range of fitness backgrounds but they all have one thing in common: commitment to a healthy lifestyle. I challenge you to find a class, a group of friends or an activity that you can enjoy and look forward to each week. I believe this is essential to maintaining a healthy relationship with exercise and your fitness goals. As easy as this endeavor may seem, it can become very daunting trying to find a gym, class, instructor, or friends that fit your exercise needs and interests.

Watch our class video - Fine Tuned and Fit!

Here are some tips from a "gym jumper" who has tried it all!

1.  Budget- know what you can spend monthly.

     Questions to ask: Does the gym have a membership? Are the classes included or separate? Can I pay per class? Is payment automatically deducted? Are there cancellation fees?

2. Schedule - Find a gym with classes that fit your schedule.  Once hooked add them to your weekly planner so attendance becomes a priority.

      Questions to ask: Do I sign up for classes? What is the commitment time length? Do I get charged if I miss a class? Is there an expiration date for class packages?

3. Instructors/ Trainers- Take time to get to know your instructor/trainer first to make sure you feel comfortable and safe. If they are a good instructor/trainer they will approach you first and discuss with you your fitness level and needs.

       Questions to ask: Can I read the instructors/trainers bio? What does the instructor/trainer specialize in? Do they teach the same classes each week? How will I be contacted if there is a class change or cancellation?

4. Class programing - Besides looking for a class description that sounds fun make sure it sounds like a well rounded fitness program. Once you try a class and decide you like it, commit to going for at least 8 weeks so you can see or experience a change in your strength, endurance, body or all of the above.

       Questions to ask: Do you recommend a fitness evaluation prior to the start of the class?  Is there a way to measure progress? Do you suggest modifications through out the class? Does the class cover all elements of a balanced fitness program including, warm up, instruction of proper technique, stretching,and discussion of proper nutrition before and after class?

5. Finding a class or group - Look outside of big box gyms. Lots of good instructors/trainers teach at various personal training studios. Check out classes offered at your place of work, talk to your friends and go with them to a class they attend,  and look online for group fitness classes.

6. Last but not least, make sure the others in the group compliment you. You should be able to work hard, feel challenged, and feel welcome. Finding a fitness class or group is a great opportunity to make new friends and become introduced to new activities and people.

After reading this and watching the Body Performance video if you feel the urge to try out a class we are always welcoming new BP groupies to be part of the P.A.C.K! So whether or not we are for you, we wish you the best for your fitness journey and hope you too find a love for being active and leading a healthy lifestyle!

Watch our class video - Fine Tuned and Fit!

SWEAT THE SMALL STUFF - 5 WEEK WORKSHOP

!!!!CALLING ALL COMPETITIVE 

TRIATHLETES AND RUNNERS!!!!

Email me at 

dolcefitness@gmail.com 

to reserve your spot!!

STARTS THURSDAY FEBRUARY 23rd @715pm

Have you ever found yourself looking through magazines for new training techniques realizing you don' t know how to incorporate them into your training routine? Maybe you are an accomplished triathlete or runner and want to take it to the next level, or a die hard marathoner who can't seem to make it through a season without some kind of nagging injury.  I have had the pleasure of working with athletes just like you and put together this 5 week workshop to cover all the "small stuff"  we tend to overlook or don't have time for. Becoming a SMARTER competitor takes knowledge. Knowledge on how your body functions, recovers, and can become stronger. Each week I will cover extremely valuable and applicable material to help enhance your training by making it more effective and more efficient. Come join me for a one on one training experience in a small group setting  where you will learn new mobility and strength exercises, stretches, and training tips!

 
* $20 single session or $75 for all 5 sessions

* 5 -1 hr sessions—Thursdays @715pm


* Sessions will be held at:

   Good Bodies Fitness and Wellness
   4353 Tuller Rd Dublin, Oh 43017
   www.goodbodiesfitness.com

5 WEEK AGENDA

* Introduce assessments designed to  find aerobic base, HR training zones, body composition,  and physical imbalances. Discuss how to implement them into a training program.

* Strengthening the core from the inside out. Interactive and hands on exercises for hip flexors, low back, glutes, more!

* Building strength and muscle that wont slow you down . How to maintaining  muscle mass during season with more  interactive and hands on demos.

* Foam rolling, active stretching, and super bands to  help maintain flexibility and prevent injury 

*  Getting real with the ugly word  “overtraining”. 

If interested in attending all or 
just one session please email me at dolcefitness@gmail.com 
to reserve your spot!!!