I am not the most fit. Not the fastest. Not the most
chiseled. I don’t have the strength or physical power athletes do. But I am
physically active. Whether I am teaching a group fitness class or training a
client one on one, I aspire to be an example for the fitness pros and all the
regular folks. An example that you don’t have to start out as the best but you
can start and become the best that YOU were meant to be. Actually becoming your
best is hard. When do you stop and say, “yep I am my best”? I hope you answer
NEVER! That is the joy of it all. I’m sure you have heard the saying that
fitness is a journey. One that never ends. So as of this writing I am not my
best ever, but I am my best for today. And that is good enough for me.
Thursday, November 20, 2014
Wednesday, October 15, 2014
WORKOUT WEDNESDAY- OCTOBER 15th
Pretty soon I will post longer workouts to go along with your WOWS. Here is one for this week!
Rest 30 seconds between rounds.
Have fun and feel free to share!
Stay Chiseled, Chicks!
This week's WOW (Work Out Wednesday).
A little cardio and strength. Perform as many reps as possible during the interval with good form.
30 seconds of each -4 rounds
- JOG IN PLACE
- JUMPING JACKS
- PLANK SHOULDER TAPS
- SIDE LUNGES w/floor touch
- STEAM ENGINE (standing with hands behind head, lift knee and twist to touch opposite elbow to knee)
- SQUAT TO CALF RAISE (squat with legs hip width. upon standing go right into calf raise)
Rest 30 seconds between rounds.
Have fun and feel free to share!
Stay Chiseled, Chicks!
Thursday, August 14, 2014
Chiseled Chick Update!
Next, I wanted to update you all on what I am doing. Within the next 24 hours, I will be logging in and finally taking the NESTA Fitness Nutrition Coach exam. Fingers crossed that going over this info for the past two months will render me a passing score. Much of the info I was familiar with but I really felt like I needed a nutrition credential to give me more credibility. After this one is complete, I am finally going to get the Lifestyle and Weight Management credential.
Soon after completing the FNC exam I will be starting some nutrition coaching. My nutrition coaching program will be the total package, so stay tuned if you need to learn to eat better! I will not roll it out until I have passed the exam and have all materials together. THAT WILL BE BY THE MONTH'S END!!
Thirdly, If you haven't joined me at the Alsip Studio for Fit Camp Plus class, you are missing out!
Here is a look at SOME of what they did yesterday:
50 box squats (w/25lbs)
10 pushups
1 lap
50 crescent kicks (over a leber equalizer)
10 pushups
1 lap
50 wood chopper per side (with 8lb med ball)
10 pushups
1 lap
50 rear delt band pulls w/static squat
10 pushups
1 lap
50 band bicep curls
10 pushups
1 lap
That was just part one of the workout!
Come get yours with me!
Monday, Wednesday and Friday 915-1015 and stay for the 15 minute bonus until 1035
5524 Cal Sag Road Alsip, IL
$10
Vids and pics coming soon!
Stay Chiseled, Chicks!
Tuesday, July 29, 2014
Chiseled Chicks Returns! Toned Up Tuesday
Alrighty folks its been a super long while since I last posted. Since I last wrote, I have had a beautiful baby girl via C-section. She will be 6 months on August 1st. I have been working diligently to regain my core strength and I have truly found my transverse abdominals (aka the lower abs). I will post pics of my little Myla and my now 4 year old Malachi soon enough, but I figured I would jump right in and give you a workout your can do today for a total body workout with just a chair and no weights!
Toned Up Tuesday:
Warm up with some front kicks, hamstring curls, full arm circles (in both directions), and a few jumping jacks (about 3 minutes total)
Circuit-perform 12 reps of each exercise with no rest between. Rest only after completing all 6 exercises for just 1 minute
PS Vids and pics of any and everything coming soon!
Rave~
Toned Up Tuesday:
Warm up with some front kicks, hamstring curls, full arm circles (in both directions), and a few jumping jacks (about 3 minutes total)
Circuit-perform 12 reps of each exercise with no rest between. Rest only after completing all 6 exercises for just 1 minute
- chair dips
- reverse squat (start seated then stand up with arms crossed on chest-lift feet off ground about 6 inches before you stand)
- reverse lunge (use chair for balance if needed)
- chair pushups
- leg raises (lie on your back just far enough for legs to touch the seat as you lower your legs-when legs touch the seat pull them back up. place hands under back/butt for support).
- full plank (with arms straight, you may do plank with your legs straight out or with your feet on the seat of the chair-hold for a 12 count)
PS Vids and pics of any and everything coming soon!
Rave~
Wednesday, May 29, 2013
New and Exciting
I ask for your forgiveness!
I haven't been on to blog in a few weeks. Bad Raven, bad Raven!
Well in the past couple of weeks I have been working on what will be next for Chiseled Chicks. So, I have a couple things happening.
I will be starting small group strength training at a studio in Alsip,IL. There will be 6 week sessions of total body conditioning. No cardio, per se (you know you can get the cardio effect if you are moving quickly between exercises) but strength training via bands, dumbbells and body weight. A muscle promoting nutrition plan and before and after body fat testing plus measurements will be done. This is for you Chiseled Chicks that want to transform your body and create some curves where you have never seen curves before. This is your real solution to, "I just wanna tone up". This will begin mid June through the end of July. Classes limited to 5 participants.
Next is Fit Chicks Boot Camp! I will be holding three sessions per week. One will be at the infamous Swallow Cliff in Palos Heights while the other two locations are to be determined. Sandbags, battle ropes, agility drills, core work..... you name it and it's being done! And YES WE WILL BE HITTING THOSE STAIRS!!
Finally, I will be offering 30 minute personal training sessions at the Alsip studio. Previously I was travelling to my clients' home and that made the cost a little higher, but with a steady spot to train at, I can reduce my prices a little! YAY!
If you aren't excited, then you should get excited. I am. To join my email list send me an email at chiseledchicksfitness@yahoo.com
I can't wait to see your face this summer. It's never too late to get CHISELED!
Have an awesome day!
Rave~
I haven't been on to blog in a few weeks. Bad Raven, bad Raven!
Well in the past couple of weeks I have been working on what will be next for Chiseled Chicks. So, I have a couple things happening.
I will be starting small group strength training at a studio in Alsip,IL. There will be 6 week sessions of total body conditioning. No cardio, per se (you know you can get the cardio effect if you are moving quickly between exercises) but strength training via bands, dumbbells and body weight. A muscle promoting nutrition plan and before and after body fat testing plus measurements will be done. This is for you Chiseled Chicks that want to transform your body and create some curves where you have never seen curves before. This is your real solution to, "I just wanna tone up". This will begin mid June through the end of July. Classes limited to 5 participants.
Next is Fit Chicks Boot Camp! I will be holding three sessions per week. One will be at the infamous Swallow Cliff in Palos Heights while the other two locations are to be determined. Sandbags, battle ropes, agility drills, core work..... you name it and it's being done! And YES WE WILL BE HITTING THOSE STAIRS!!
Finally, I will be offering 30 minute personal training sessions at the Alsip studio. Previously I was travelling to my clients' home and that made the cost a little higher, but with a steady spot to train at, I can reduce my prices a little! YAY!
If you aren't excited, then you should get excited. I am. To join my email list send me an email at chiseledchicksfitness@yahoo.com
I can't wait to see your face this summer. It's never too late to get CHISELED!
Have an awesome day!
Rave~
Thursday, May 2, 2013
Operation Return To Sexy: Two things you need
So in our efforts to enhance our sexy or get toned, lose weight, trim up (whatever you want to call it) we will need to improve our diet and get active. We have already discussed getting our nutrition right. Now lets talk about the physical component of it all.
Now you can lose weight without exercising...YES YOU CAN!! But without the exercise, you will lose muscle and the shape of your body will stay the same. So if your goal was to tone up, diet alone WON'T do that. But if you need to take off the pounds changing the diet IS a MUST!
There are a lot of programs out there that you can buy P90X, Insanity, Zumba, etc. They can all work too. But everyone can'[t (and won't) do everything. The trick is two things...
First, an ENJOYABLE ACTIVITY. In order to stay consistent with something you have to like it. It's just like that boyfriend you figured out you didn't like that much. After you figured out he wasn't IT, you broke up with him and pushed on!! You may have to try a few things before you find the one thing that you enjoy doing most days of the week. For some it will be running while others it may be hardcore metabolic training or weight training. The activity has to be enjoyable to you because this process is not a quick one. Now yes, you can switch up things (which is recommended) but for those that can only afford one thing or only have time for one thing, make that one thing ENJOYABLE.
Second, YOU MUST BE CONSISTENT!! I cannot emphasis this one enough. At times our body gets stuck, so we want to stop. Or the results haven't even started so we give up. You must be consistent. Consistent with your intensity and frequency. If you plan out your week in advance this can help. If you set an appointment with a workout buddy , sign up for a class or get a personal trainer, that can help too. But you have to KEEP GOING!! If consistency is hard for you, try scaling back to only 2 or 3 workouts a week. Your results may be slower but they WILL come. That small success in keeping your promise to yourself can help you to increase the frequency and keep you consistent.
Everyone should shoot for at least 3 moderate-to-high intensity workouts per week. In those three workouts, they should be 30-60 minutes long and it should require you to work hard. I feel that at some point during every workout, you should have to whip out some positive self talk because that's the only thing that will keep you from quitting. You have to work for it, kid!
Operation Return to Sexy is back next week with more food tips and a work out for you!!
In the meantime, stay Chiseled Chicks!
Now you can lose weight without exercising...YES YOU CAN!! But without the exercise, you will lose muscle and the shape of your body will stay the same. So if your goal was to tone up, diet alone WON'T do that. But if you need to take off the pounds changing the diet IS a MUST!
There are a lot of programs out there that you can buy P90X, Insanity, Zumba, etc. They can all work too. But everyone can'[t (and won't) do everything. The trick is two things...
First, an ENJOYABLE ACTIVITY. In order to stay consistent with something you have to like it. It's just like that boyfriend you figured out you didn't like that much. After you figured out he wasn't IT, you broke up with him and pushed on!! You may have to try a few things before you find the one thing that you enjoy doing most days of the week. For some it will be running while others it may be hardcore metabolic training or weight training. The activity has to be enjoyable to you because this process is not a quick one. Now yes, you can switch up things (which is recommended) but for those that can only afford one thing or only have time for one thing, make that one thing ENJOYABLE.
Second, YOU MUST BE CONSISTENT!! I cannot emphasis this one enough. At times our body gets stuck, so we want to stop. Or the results haven't even started so we give up. You must be consistent. Consistent with your intensity and frequency. If you plan out your week in advance this can help. If you set an appointment with a workout buddy , sign up for a class or get a personal trainer, that can help too. But you have to KEEP GOING!! If consistency is hard for you, try scaling back to only 2 or 3 workouts a week. Your results may be slower but they WILL come. That small success in keeping your promise to yourself can help you to increase the frequency and keep you consistent.
Everyone should shoot for at least 3 moderate-to-high intensity workouts per week. In those three workouts, they should be 30-60 minutes long and it should require you to work hard. I feel that at some point during every workout, you should have to whip out some positive self talk because that's the only thing that will keep you from quitting. You have to work for it, kid!
Operation Return to Sexy is back next week with more food tips and a work out for you!!
In the meantime, stay Chiseled Chicks!
Sunday, April 21, 2013
Operation Return To Sexy!
Summer is almost here! It's funny that we can say that and we have hardly felt spring here in the Midwest! Anyway, summer IS almost here. It is almost time to plan those trips to the beach, water parks and those summer festivals. But there is one caveat....you are looking your best or you aren't looking like you thought your would. In comes Operation Return To Sexy!!
OK so the most fool proof (yet most difficult) way to take off pounds and lose inches is to CHANGE YOUR DIET!!
So today's edition is about getting your sexy back through your diet. If you can start this week and stick with is for 6-12 weeks you will see and feel a change. You will be ready for your summer wear and yes, go ahead and purchase the swimsuit or dress one size lower....
First the key is to pay attention to what you eat. If you you eat too much, you need to eat less. If you eat too little, you are stunting your progress. FOOD is FUEL. We are to EAT to LIVE, not LIVE to EAT!
My first tip is called DECRESCENDO...eating LESS as the day goes on. We usually increase our meal size as the day progresses, when our energy needs tend to be LOWER later in the day. Eat a large breakfast, medium lunch and small dinner.
Second tip FILL 'ER UP!! Drink water or another noncaloric beverage BEFORE you begin your meals. This is an attempt to fill you up so you don't overeat.
Thirdly F's, V's and Proteins! Your plate should be filled with half fruits and vegetables...EAT THEM FIRST!! Then move on to your protein source. This should be about the size of the palm of your hand. Finish out with a fist full of starch IF you have the belly space.
Fourth, enjoy a low fat dairy food 1-2 times per day. There are a few research studies that prove that dairy can assist with weight loss. Whether it is the protein and subtle fat that keeps one full or the mineral calcium (which has been linked to help weight loss), it has been shown that dairy can help and not hurt weight loss efforts. Try Greek or regular yogurt or a cheese stick. Pair it with a piece of fruit for a filling snack 1-2 times a day. Of course this is only if you aren't intolerant of lactose.
Fifth and final....JUST BE CONSISTENT! Nothing will work for you if you only do it for 2 weeks. Be real with yourself and understand that it will take time, preparation and patience for ANY plan to work.
Until next time, stay Chiseled, Chicks!
OK so the most fool proof (yet most difficult) way to take off pounds and lose inches is to CHANGE YOUR DIET!!
So today's edition is about getting your sexy back through your diet. If you can start this week and stick with is for 6-12 weeks you will see and feel a change. You will be ready for your summer wear and yes, go ahead and purchase the swimsuit or dress one size lower....
First the key is to pay attention to what you eat. If you you eat too much, you need to eat less. If you eat too little, you are stunting your progress. FOOD is FUEL. We are to EAT to LIVE, not LIVE to EAT!
My first tip is called DECRESCENDO...eating LESS as the day goes on. We usually increase our meal size as the day progresses, when our energy needs tend to be LOWER later in the day. Eat a large breakfast, medium lunch and small dinner.
Second tip FILL 'ER UP!! Drink water or another noncaloric beverage BEFORE you begin your meals. This is an attempt to fill you up so you don't overeat.
Thirdly F's, V's and Proteins! Your plate should be filled with half fruits and vegetables...EAT THEM FIRST!! Then move on to your protein source. This should be about the size of the palm of your hand. Finish out with a fist full of starch IF you have the belly space.
Fourth, enjoy a low fat dairy food 1-2 times per day. There are a few research studies that prove that dairy can assist with weight loss. Whether it is the protein and subtle fat that keeps one full or the mineral calcium (which has been linked to help weight loss), it has been shown that dairy can help and not hurt weight loss efforts. Try Greek or regular yogurt or a cheese stick. Pair it with a piece of fruit for a filling snack 1-2 times a day. Of course this is only if you aren't intolerant of lactose.
Fifth and final....JUST BE CONSISTENT! Nothing will work for you if you only do it for 2 weeks. Be real with yourself and understand that it will take time, preparation and patience for ANY plan to work.
Until next time, stay Chiseled, Chicks!
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