NEW PAGE!!! Online Personalized Training!!

Online Personalized Training

Hello! Welcome to my online personal training page.  I wanted to create the option of online personal training, in addition to offering in person personal training services, because I realize not everyone has time to go to the gym every day or money to pay a personal trainer for every session.  I can provide in home, strictly body weight only exercises, circuit exercises, weight routines, cardio routines, and/or a combination of all four especially developed for YOU.  Online personalized training is very affordable and can start at as low as $85 per month!!  I will create a specialized program for you and will be available for you whenever you need me.  Being a Certified Personal Trainer, and seeing people achieve their goals and live healthy lifestyles, is one of the most rewarding experiences   I wanted to create something where I can help more people get to where they want to be and that next person could be YOU!! Please visit onlineptwithliz.wordpress.com for complete package information.

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NEW!! Weight Workout: Leg Ripper

Workout 4:

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http://www.stilettosandgreenjuice.com/2012/11/23/fitness-is-a-lifestyle/

Description: Leg Ripper: This is a very intense leg workout that will leave you sore for a few days (that’s a good thing).  Each exercise can be done in the following ways: Beginner: 10 reps each leg, Intermediate: 15 reps each leg, Advanced: 20 reps each leg.  I used 15 lbs. Dumbbells. Enjoy!

Duration: 15-30 minutes, includes a 2 minute break after you go through the entire circuit. Repeat 1-3 times.

Lift Repetitions
Lunge hop left/right see above
One legged Dead lift left/right see above
Jump Squat see above
Dumbell Squat see above
Lunge Kick left/right see above
Bulgarian split squat left/right see above

A quick overview on Nutrition

I am not a registered Dietician, so consult with your doctor with specific questions.  This is a VERY SIMPLE, basic guide to nutrition:

Working out is so important for your overall health, but really only accounts for about 20-30% of overall health.  In general, you consume calories each day. If you are active you are also burning calories.  You lose weight when you are expending a good portion of your calories consumed.  A huge portion of overall health is DIET.  In general your diet is comprised of the three macro nutrients: Carbs, Protein and Fat.  Water is very essential as well!! Carbs should account for approx. 40-50% of your diet (Carbs are whole grains, etc.), Protein is approximately 10-25% (proteins are fish, meats, dairy, fruits, veggies, etc.) and fat varies from person to person.  For female weight loss clients, I usually recommend a 1400-1700 Calorie Diet based on your activity levels, weight and height.  A healthy amount of water is around 8-13 cups per day, so drink drink drink! Also, for every cup of coffee you have, you need to drink an extra 8 ounces of water.

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