Picture
In an effort to the keep the gut monster at bay, you are determined to do 150 crunches a day till the pooch is gone for good.  With all your good intentions, this will just not fly with your body. That extra flap hanging over your pants has nothing to do with a weak core.  That is body fat my friend, and you cannot target fat loss.  

With exercise we want to get the most bang for your buck.  So instead of kickin it old school with the classic crunch, we want to save your spine and burn more calories.  Try out these dynamic movements that not only target your core, but recruit other muscle groups, like shoulders, legs, and the booty.  You’ll get a workout that’s 3 X as good, in half the time.

Complete this set of 5 exercises 3 X through.  We’re going to do 30 reps, or 30 seconds of each this week.

Crunch substitute # 1:  Mountain Climbers:  Place your hands on the ground, and get into a pike position.  Drive your knees up and down, raising your bum high into the air each time.

Crunch substitute # 2:  Spiderman Lunges:  Get into a downward dog pose.  From there take your right leg up so your foot is placed flat on the ground outside of your right hand.  Reach your forehead to your knee, or as close as it will go.  Be sure not to extend your knee over your toe, keep your shins straight.  Alternate your legs each time.

Crunch substitute # 3:  Pendulum: Place your hands on the ground and get into a pike position.  Swing your right leg out to the side, bring it back to the ground, and now swing your left leg to the other side.  Keep the pace quick, and swing those legs way out to the side.

Crunch substitute # 4:  Stability Ball Plank:  For a variation on the classic plank, simply place your shins on the stability ball.  You should be in pushup position with your hands on the floor, straight out from you shoulders.  Be sure to keep your bum up by pulling your pelvis in. (you can also use a stool if you don’t have a ball)

Crunch substitute # 5:  Stability Ball Pike:  Get into the stability ball plank position.  Roll the ball into your body, keeping your legs as straight as possible.  You want your pelvis to be pointing up toward the sky, and will hopefully resemble an upside down V.

It should only take you 15- 20 minutes to complete this set 3 X through.  You will never have to do boring ineffective crunches again.  Keep up with these regularly, and watch the healthier you take shape.


 
 
Picture
The progression from initial weight loss to a weight-loss plateau follows a typical pattern. During the first few weeks of losing weight, a rapid drop is normal. In part this is because when calories from food are reduced, the body gets needed energy by releasing its stores of glycogen, a type of carbohydrate found in the muscles and liver. Glycogen holds on to water, so when glycogen is burned for energy, it also releases water, resulting in substantial weight loss that's mostly water.

A plateau occurs because your metabolism — the process of burning calories for energy — slows as you lose muscle. You burn fewer calories than you did at your heavier weight even doing the same activities. Your weight-loss efforts result in a new equilibrium with your now slower metabolism. 

It is vital to maintain a workout program that incorporates high intensity cardio as well as weight training, (you don’t need weights to build muscle, just your body can perform all sorts of movements that will build strong functional muscle mass.)   If you are doing cardio alone to lose weight, you are simply losing muscle and water weight.  Your metabolism will go down and because of that your body fat will increase.  To lose fat you have to build muscle. 

Absorb the following tips on how to surpass that weight loss plateau.  It’s easier than you think.

1.       Reassess your habits.  Perhaps your portion sizes are too big, you’re not prepared with healthy snacks.  I know you’re always hearing - eat often, at least every 3 hours, but do you know why that is so important?  When you go without eating for 4, 5, or even 7 hours, your blood sugar drops, dramatically, you know the feeling, you’re cranky, jittery, low energy, have a headache - your body has been trying to tell you something.  It says we need food now, and once that food hits my lips I’ll spike our blood sugar increasing insulin production so that this healthy meal of beans rice and chicken gets converted into fat.   That way I can be prepared for the next famine you throw at me tomorrow. 

If you don’t love yourself enough to at least provide healthy energy for your body regularly, do you really think that it will reward you with a rockin bod?! 

2.        You might need to eat more.  I’ve never comprehended the notion that calories in equals calories out.  Many people can gain weight on programs that over simplify our bodies, and stress the value of a specific daily caloric consumption.

Even if you’re eating 1,200 calories a day… too low in the first place…. But you’re skipping breakfast, having a small lunch of only a few hundred calories, and loading up on 800 calories at dinner and having an after dinner snack, well no wonder you’re bod isn’t rewarding you with uber sexiness.  You’re consuming 2/3rd of your calories when your blood sugar is spiked and insulin and its demands for high volumes of fat storage dictate the game.

This person would see a tremendous benefit from consuming 300 – 350 calories per meal 5-6 times per day.  Ha ha ha so wait, you’re telling me if I just eat when I’m hungry and stop eating when I start to feel full that I lose weight… Ludacris! 

A list of some easy snacks to take on the go:

Sick of seeing photos of the typical chicken breast with rice and veggies, don’t worry you won’t see that here, food is glorious in all its colorful variety.

http://pinterest.com/fit4us/healthy-and-simple-nutrition/

3.       Do you get a full good night sleep every night?  If you don’t give your body enough time to repair itself every night hormones, chemicals, and all cellular processes of the body will be in trouble and likely fall out of balance.  Being healthy is every choice we make, including the time we go to bed and wake up every morning. 

4.       Whatever you’re doing, look at this as your permanent lifestyle.  This is not something you can do some of the time and give up on. Get out of that mindset forcing you to binge for the next two days because you ate a cookie today.  That whole mentality stems from a lack of belief in oneself.  This is your temporary fix.  We don’t want you focusing on getting skinny right now, we want you to shift your focus to being healthy for life.  Whatever you’re doing, is it sustainable, is this YOUR lifestyle, do you enjoy it?  Is it easy for you to learn to maintain? 

5.       If you’re only doing this, eating healthy and exercising regularly thing because you hate yourself, you will never have true permanent weight loss success.  The weight loss will only come when you recognize that all your effort, healthy dinners, packing lunches, getting your butt kicked at boot camp ;) has to come from a love for yourself, not hatred for yourself. 

For the rest of the day pay attention to every belittling thing you say to yourself, yeah everything.  It’s nuts, your subconscious can sneak in a nasty self-loathing remark in the quickest and seemingly harmless of times… now I want you to recognize that and start to correct it.  List 5 things you love about yourself in your head, or out loud, right now….

RIGHT NOW….

1.

2.

3.

4.

5.

There’s your ammo to fight your self-sabotaging subconscious.  Let me tell you, if you become a pro at mastering your subconscious, there is no stopping you in every facet of life.  For blog purposes we’re just going to focus on health.  As Thanksgiving, and Christmas are right around the corner I’m betting some of you have begun stressing about all the goodies and the weight that you feel is inevitable to pack on - oh contraire.  With a healthy lifestyle in place, full of self-worth and empowerment, you’re ready to embrace all the pleasures the Holidays have to offer, with no need to worry about gaining weight.  

If we can get to work right now, we’ll have you on track to finish out 2012 loving yourself, appreciating your body, and understanding how to keep your mind and body healthy and full of good food and good thoughts.

Your health is your 1st priority from now on.  I hope to see you and your friends at SLC Fit Collective.  We have such a wonderful, supportive group of women that attend Ladies Only Bootcamp… oh and yeah, they totally kick butt!  For the next week, so until Friday,September 28th, I’m extending a BUY ONE GET ONE FREE offer.  This goes for all the passes, 10 class, 1 month unlimited, or 3 month unlimited.  Workouts are so much more enjoyable when you have a buddy there with you. 

The passes are all literally half off!!!!

10 Class pass, regularly $100, now $50!!  -when you split the cost with a partner

1 month unlimited $75!!!! Regular price is $150

3 month unlimited $149!!! Regular price $300


One last thing, everyone who signs up during this week is entered into a drawing to win a free custom made nutrition plan, as well as an hour long 1 on 1 personal training session complete with consultation.

Cheers to embracing the Holidays and embracing our beautiful bodies!!!!

-Carrie


 
 
Picture
To commit is to be resolute towards its achievement. Like motivation, commitment comes when the factors it depends on are provided together. To commit to reaching a goal, try taking the following steps:

  1. Fix your mind firmly upon the goal,
  2. Reaffirm confidence in yourself,
  3. Remove any barriers to taking the required action, then
  4. Make the required action part of your daily routine.

 
 
Picture
If you live in the Salt Lake area, come by and check out a FREE WEEK of classes at SLC Fit Collective. We are located at 1100 East 1597 S, 84105.  The facility runs on good vibes, fun classes, empowering instructors, and a love for true health.

Check out our class schedule and meet our all female staff @ 
http://www.slcfitcollective.com/ 

 
 
What is true health?

True health is a state of mind  
 
It can only exist in a healthy mind

A mind free of guilt, free of regret

Health does not have to be 5 AM gym calls

Health is not about deprivation---starving yourself has a 0% success rate.

Health is not only found in the gym

Health is not only found in Burpees,  

It’s definitely not running you’re a@$ off on the treadmill,
if you’re miserable 95% of the time.

Health is not found sitting on a machine in the back of the gym staring at everyone else.

Health is not only found in a salad. 
 
Health is definitely NOT found in a Diet Coke
 -low fat dressing,
 -low fat mayo,
 -fat free ice cream
 -or boston cream pie yogurt.


-
Health is every choice I make

Health is in my hike with my lover,

Health is found in an accomplished to do list,

 A job well-done-

 Progress 

Health is pumping out 10 pushups when, 5 weeks ago, 1 was impossible.

Health is setting a good example

It’s showing your friends you’re doing it…  and you’re starting to like it.

Health is 18,753X more fun than sitting on the couch with a bowl of ice cream and a bag of Cheetos...…FACT!

Health is eating, and eating a lot…

Eating from all the colors of the earth and knowing where your food comes from.

Health is an appreciation of the earth

An appreciation and participation in the processes of nature

It is in being capable and having the athleticism to truly appreciate the earth

Health is biking to work

Health is being kind to friends and strangers alike

Health is spending your free time doing something constructive.

Health is loving yourself just as much as you love your family

It is vocalizing your emotions

Truly being in tune with your body 
 
Knowing what it needs for fuel

Knowing what it needs to feel

Health is in a connection to your breath.

Health is being that person who always takes advantage of a sunny day.

Health is actively spending your day being grateful

Health is volunteering yourself where you know you are needed

And it’s in knowing you deserve a compliment

Health is found in every choice I make


          
My life is lived in the pursuit of true-health, and I am infinitely grateful for it!

 
 
Picture
Benefits of Green Juice & Recipe
Note: if you aren't using organic fruits and 
vegetables, I recommend washing everything before hand in a vegetable spray  to avoid drinking a pesticide stew.
 Veggie Wash recipe:
1 Tb lemon juice
1 Tb  Baking Soda
1 cup of water






 Green Juice
  Recipe

Makes 3-4 servings
1-2  bananas
2 pears
1 apple
2 celery stalks
2 baby cucumbers or
  equivalent
1/4 - 1/2 lime
Couple handfuls of romaine
  lettuce
Couple handfuls of fresh
  baby spinach
Optional: Couple handfuls
of  kale

Health  Benefits:
Bananas: Bananas are
  high in potassium, but very low in sodium, thus having a perfect ratio for
  helping to prevent high blood pressure. Also contains tryptophan, an amino acid
  that can be converted to serotonin, leading to improved mood. Bananas are high
  in potassium, which helps normalize the heartbeat and regulate the body’s water
  balance.

Pears: Pears are
high  in pectin and actually contain more than an apple. This makes them
effective in  helping to lower cholesterol levels and in aiding to tone the
intestines,  thereby keeping them healthy. Pear juice also has an
anti-inflammatory effect.  It also has a wide assortment of vitamins and
antioxidants, which will help  boost your immune system during cold and flu
season.

Apples: Apples
  contain plenty of vitamin A & C. Vitamin Ais critical in
maintaining  healthy teeth, skin and tissue. The importance of vitamin C is well
known, but  did you know that vitamin C prevents free radical damage?  Vitamin C
is also said to prevent  various health conditions such as heart disease and
inflammatory conditions.

Celery: Celery juice
  is one of the most hydrating foods we can put in our bodies and is an excellent
  natural diuretic. Celery is known to contain at least eight families of
  anti-cancer compounds. Drinking celery juice frequently throughout the day
helps  curb cravings for sweets.

Cucumbers: Cucumbers
  are a natural diuretic. Cucumber juice is used to help resolve acne, fluid
  retention, eczema, arthritis and psoriasis. It is also an aid in managing
weight  loss.

Limes: Lime juice
has  been used since the ancient times due to its medicinal properties. Like
other  citrus fruits, lime juice will boost the immune system and improve our
  resistance against various infections. A glass of lime juice in the morning on
  an empty stomach is said to have natural properties that can contribute to
  weight loss.

Spinach: There are substantial amounts of potassium in spinach, therefore
  drinking spinach juice is good for the cardiovascular system. Spinach is
  said to help to normalize the blood sugar levels, so it is
useful  for diabetics. It is also recommended for weight loss and
contains  anti-aging properties.

Romaine Lettuce:
  Romaine lettuce contains high levels of vitamins A, C and K, and also contains
  high levels of fiber along with many trace minerals. Raw lettuce is also a good
  source of folic acid. It is also useful for weight loss, constipation and
  insomnia. Romaine lettuce is also hydrating and adds a slight sweetness to your
  juice.

Kale: Kale is one of
  the most nutrient-dense foods on the planet and the best way to digest all of
  these nutrients is through fresh raw juice. Spinach and kale contain lots of
  chlorophyll, which has been found to be an especially potent antioxidant at
  fighting cancer. It also aids in keeping our cells healthy. Although carrots
are  the most famous for containing beta-carotene, spinach and kale are equally
as  good. Many studies show a strong correlation between beta-carotene intake
and a  reduced incidence of heart disease. It is said that diets high in
beta-carotene  will support cardiovascular health.


 
 
NEW!  BODY TRANSFORMATION  PACKAGES

What's stopping you from being in the best shape of your life RIGHT
NOW?! 
What are you waiting for: the kids to grow up, the house with the
back yard, the bike to be fixed, a better job, friends to stop offering
sweets... YOU CAN ALWAYS FIND AN EXCUSE TO DENY
YOURSELF THE PRIVILEGE OF LIVING AND BEING THE HAPPIEST, HEALTHIEST YOU
Feel
confident!  Feel sexy! Let me sculpt your body to look and feel RADIANT,
HEALTHY, and ALIVE!
I am a certified personal trainer with over a 90% client success rate. I will take you to a level of health and
athleticism, that you have only dreamed of. Improve your health! Tone  your body! Lose body fat!
IF YOU CAN DREAM IT, I CAN TEACH YOU HOW TO MAKE IT HAPPEN!

Nutritional makeover program with updated meal plans to support your training

High Intensity Training designed to rev up your metabolism and optimize fat-loss

Nutritional supplements guidance

Twice weekly meetings either in home or via skype.
Daily check-ins.I hold you accountable to your
progress towards your specific goal, EVERY DAY!

If you have to get in shape right now and can not wait any longer this program is for you!  YOU
WILL SUCCEED!

Progress tracking tools including: 
 

o    Periodic fitness assessment
o    Body-composition testing every three weeks to ensure progress
o    Photo assessment every month to ensure progress
o    Daily progress tracking
o    Goal-setting programs with affirmations to keep you focused, I hold you
accountable and ensure you reach your goals.

MULTIPLE PAYMENT OPTIONS!!
From $69/month - $549/month
Tell me what you are going to accomplish and we will customize a plan.  I work with every body type, every goal, and every budget.  You deserve to be happy, radiant, and healthy!
Inquire within and learn how I can confidently say without a doubt, YOU WILL ACCOMPLISH YOUR GOALS!!!
 
 
The Community College's Publication, The Globe, is featuring an article on me and my business this week.  Check it out. 
http://www.globeslcc.com/2012/03/27/carrie-cox-empowers-women-through-fitness-and-health/
  Aah thanks Jamie. 
 
 
I just love it, my boot camp girls would seriously dominate in an apocalyptic world!

To all ladies who have been thinking about getting in shape, just do this ladies only bootcamp, you can do it!  And you will be able to deliver a serious ass kicking after 5 weeks! :)

To join us call to reserve your spot: 801-889-7530, or email carrie@carriecoxfitness.com
 
 
Here are some delicious and infinitely nutritious juicing recipes.

Ok, I've been wanting to get into juicing for a while now.  I always allowed the "I don't have a juicer" line to be my excuse.  Excuses no more P---chaw! KSL'd it and I am picking up my Jack le' Lane power juicer, (a-la someone's lost ambition,) bright and early tomorrow morning.  (You can use a blender if you don't have a juicer.)
I have challenged my boot camp women to an introductory 3-day juicing challenge. 
 I would like everyone to participate in this.  Come on, you can give up dairy, bread, and meat and processed GUNK for 3 days can't you?
We all havea lot of toxins in our body, yes including me, despite my relatively healthy diet and high actvitiy levels. I'm sure 3 days in not going to even scratch the surface at ridding my body, or your body of toxins, but it's a start. 
Let me know how this goes for you.  Let me know how you feel.  Can you do a week long cleanse?  Have you done cleanses in the past?  Do you have a favorite juicing recipe you would like me to feature?
Picture
Rejuvinating Veggie Juice
Drink this juice daily for vibrant health. It contains
vitamins  and minerals that are restorative and support the body in
re-generating healthy  cells.  Serves 1 
Ingredients:
4 medium carrots
1 large beet
3 stalks of celery
2 large kale leaves
1 inch piece ginger
 Preparation:
Wash the carrots and cut into 3 inch pieces.
Wash and peel the beet and cut into 2 inch slices.
Wash the celery and kale and slice into smaler pieces.
Process the carrot, beet, kale,  ginger and celery with your juicer.

 ~ drink within 10 minutes to gain the optimal benefits from this
  juice and to avoid oxidation and loss of vital nutrients and enzymes.


Picture
I know all of you can manage to make this one :)
Classic Carrot Juice
This classic carrot juice is  naturally sweet. This juice is good for your digestion, eyes, skin and hair. An  excellent source of beta-carotene.
Serves 1 
 
 
Ingredients:
8 medium carrots

 Preparation:
Wash the carrots and cut into 3 inch pieces. Process with your favorite juicer


Picture
Mean Green Juice (original)
 Ingredients:
6 Kale Leaves
1 Cucumber
4 Celery Stalks
2 Green Apples
1/2 Lemon
1 piece of ginger

 Mean Green Juice #2
Ingredients:
handful spinach
3 stalks of kale
2 golden delicious apples
small handful parsley
1 lemon
1 cucumber


Picture
Tomato Vegetable Juice
Raw tomato juice is a great source of lycopene, which is well known for its cancer preventing  properties. Combined with other vegetables, this juice is high in potasium, iron, phosphorus, niacin, sodium, thiamin, sulphur, vitamin C, vitamin A, magnesium and calcium.
 Ingredients:
2 medium carrots
1 small beet
10 sprigs of parsley
2 tomatoes
2 stalks of celery
1 clove of garlic
1/2 onion, small

 Preparation:
Wash and peel the carrots and beet, and cut into 2 inch pieces.
Wash the parsley, tomatoes and celery and slice into 2 inch slices. 
Peel the garlic and onion and cut the onion into smaller pieces
Process the tomatoes, carrot, beet, parsley, celery, garlic and onion with your juicing machine.

Picture
Carrot and Beet Juice
This is a very energizing drink.  It strengthens and fortifies the
blood.  Serves 1 
Ingredients:
4 medium carrots
1 large beet 

Preparation:
Wash the carrots and cut into 3 inch pieces.
Wash and peel the beet and cut into 2 inch slices.
Process the carrot and beet with your juicer.

 ~ drink within 10 minutes to gain the optimal benefits from this
  juice and to avoid oxidation and loss of vital nutrients and enzymes.


Picture
Carrot, Ginger Beet Juice
This is a very warming and  energizing drink. It strengthens and fortifies the blood and improves  circulation.  Serves 1 
Ingredients:
4 medium carrots
1 large beet
1 inch piece of fresh ginger 
Preparation:
Wash the carrots and cut into 3 inch pieces.
Wash and peel the beet and cut into 2 inch slices.
Process the carrot, ginger and beet with your juicer.
~ drink within 10 minutes to gain the optimal benefits from this
  juice and to avoid oxidation and loss of vital nutrients and
enzymes.

Picture
Power Cleanser Juice
This is a very energizing juice that supplies the body  with valuable nutrients that supports the body in detoxifying.
 Ingredients:
4 medium carrots
1 large beet
10 sprigs of parsley
4 inch piece of cucumber 
Preparation:
Wash the carrots and cut into 3 inch pieces.
Wash and peel the beet and cut into 2 inch slices.
Wash the parsley and cucumber and slice.
Process the carrot, beet, parsley, and cucumber with your juicing machine.


Picture
Mean Green Juice #3
Ingredients:
 2 stalks celery
1/2 cucumber
1/2 apple
1/2 lemon
small piece ginger
1/2 green chard leaf
bunch cilantro
5 kale leaves
handful spinach
 Mean Green Juice #4
Ingredients:
 1/2 pear
1/2 green apple
handful spinach
handful parsley
2 celery stalks
1/2 cucumber
small piece ginger
slice of papaya


Picture
Apple, Lemon and Ginger JuiceThe flavor of this juice is refreshingly sweet with a slight, spicy zing from the ginger. This drink acts as a cleansing agent for your liver and gallbladder and the apple pectin assists in removing impurities from your digestive tract.   
Prep time: 15 min   Yield: 1 servings
 Ingredients:
 6 medium organic apples
 1/2 small organic lemon
 1 inch piece of fresh
  organic ginger 
Directions:
Wash the apples and cut into 2 inch slices. Discard the
cores.
       Leave the apple skins on your apples because the skins contain
a high percentage of antioxidants and flavanoids, which are fantastic for your cardiovascular system. Your juice may be cloudy in colour but it will be highly nutritious and just as tasty too!
       Wash and slice the lemon in half.  Peel the lemon from the rind and remove any seeds.
       Process the apple slices, lemon and ginger with your juicer.


Picture
Watermelon Lime Juice
Watermelon seed is a natural diuretic and is a stimulant particularily in underactive kidneys. This juice can asssist in cleansing and purifying the kidneys and bladder. Adding this juice to your diet can help prevent kidney stones.
Watermelon juice is high in lycopene which has cancer preventing properties. It is also excellent for canker sores and helping to reduce tissue inflammation.  Serves 1 
Ingredients:
1 very small watermelon
1/2  lime
Preparation:
Wash the outside of the watermelon. Slice the watermelon into 1 inch strips. Leave the seeds in the melon and don't remove the rind. Peel the rind from the 1/2 lime.
Process the  watermelon and lime with your juicer.


~ drink within 10 minutes to gain the optimal benefits from this
  juice and to avoid oxidation and loss of vital nutrients and enzymes.


Picture
Tropical Enzyme Booster  Juice
This juice is very rich in proteolytic enzymes.It contains high amounts of the enzymes papain and bromelain. This juice is very beneficial when there is a deficiency in the body's own production of pancreatic  enzymes. An excellent source of carotene and vitamin C. This juicing recipe is  very therapeutic for those with poor digestion. Papaya can quickly assist in  restoring intestinal flora after illness or use of
antibiotics.  Serves  2 
 Ingredients:
1/2 pineapple, small
1small  papaya
1 small mango

Preparation:
 
1. Slice the pineapple in half lengthwise. With a pairing knife remove the outside skin and top of the pineapple. slice into 2 inch pieces.

2. Slice the papaya in half and remove the seeds with a spoon. Remove the skin of the papaya with a knife.

 3. With the pairing knife, slice the mango into four sections and  remove from the seed. Slice the fruit off the skin and add to the juicer first  as the mango is the juiciest of the fruit and can tend to be messy. Add the  pineapple and papaya to the juicer and then sit back and enjoy this very rich  and exquisite tasting juice!


Picture
Alkaline Juicer Recipes Heaven
Ingredients:
- 1 cup of spinach
- 1/2 cucumber
- 2 stalks of celery including leaves
- 3 carrots
- 1/2 apple

 Wash all vegetables thoroughly, top the carrots, remove apple stem but don’t peel apple (the peel is full of flavonoid antioxidants), enjoy.


Picture