I’ll have the 10 DVDs, 3 resistance bands and the 30 day nutritional/motivational/fitness guide available.  As usual, I’d love to speak with you live so if you’re up and want to chat, please call in!

See you Saturday!

steph

“The Lord gives strength to his people.  The Lord blesses his people with peace.”  Psalm 29:11   (NIV)   

I figured I’d share that verse with you as you need to head into this workout fully prepared to need some extra strength!    

Hope you’re having a wonderful week and God bless!

steph

Drop Set Workout

The purpose of drop sets is to exhaust muscle groups in as little time as possible.  Therefore you start each set with the heaviest weight you can use with good form, and then you pyramid down in weights as you move through the workout as needed.  That means that even if you can just do the first 5 reps with the heavier weight and then you have to pyramid down before you are done with the set, that’s just fine and that means you’re working hard. 

How many reps and sets??  I’ve found the best way to do this is by using a clock with a second hand so you don’t actually have a set number of reps.  You do as many reps as you can in a controlled manner for 45 seconds and then you have 15 seconds to move to the next exercise.  You’ll do each mini-circuit three times in a row.  That means cycling through each circuit takes 9 minutes so if you do this workout straight through you’re done in 27 minutes.  Sometimes to change things up I’ll do one complete 9 minute circuit cycling through all three of them at one time  (doing either upper body OR lower body) and then add in 5-6 minutes of cardio such as plyometrics or lunges off of a step between each circuit.  This will take you to about a 45 minute workout as after the last circuit I’ll throw in some ab/core work and then stretching.   If you don’t want to do drop sets but just want to hit your muscle groups quickly and effectively, you can also just move through each exercise one time for a short 9 minute upper body workout or a short 9 minute lower body workout.  Looking for a quick express workout?  If you manage to do each exercise I’ve listed here for 45 seconds before taking 15 seconds to move to the next one, you can get your ENTIRE body in less than 20 minutes.  (as you can see there are TONS of options so do what you want to make this YOURS!)

Warm Up

2- 3 minutes light cardio with big motions.  (and if you’ve been doing some heavy housework, playing with the kids..etc…  I count that as warm-up!)

Upper Body Circuit

Circuit 1

Overhead Press

Hammer Curls

French Press

Circuit 2

Incline Biceps Curls

Lying French Press (sometimes called skull crushers…)

Upright Row

Circuit 3

Triceps dips

Medial/Anterior Flyes

Angled Curls

Lower Body Circuit

Circuit 1

Regular Stance Squats

Alternating dips R/L

Plies (as wide as you can go – toes turned out to side)

Circuit 2

Dead lifts wide stance (feet a little wider than hip distance, toes turned in slightly, knees slightly bent)

Closed squats (feet almost touching)

Alternating lunges R/L (You can also lunge onto a step or if you love doing leg presses off of a tall box- insert them here and I’d start on top so that you’re just alternating which foot will slowly move toward the floor – NOT crash to the floor!!)

Circuit 3

Alternating side lunges R/L

Dead lifts regular stance (feet almost touching, toes forward)

Wide stance squats (feet wider than hip distance and toes forward)

Etc:

• Don’t forget to stretch!!
• If you’re not comfortable with using the clock interval training method, just go with a traditional approach with a set number of reps per set.  I recommend 14-16 reps per exercise if you’re not going to use the clock.

But like a shining star, there was one person who just smiled and smiled at me – who seemed to know that I must be dying inside but that I would make it – and it was Sissy…  She probably doesn’t even remember it as she smiles literally almost all the time.  She is a billboard for a face that radiates joy. 

And when I saw her recently, do you know that she looked just like she did to me when her smile got me through that first class fourteen years ago?

And this got me thinking about aging as it happens to the best of us…but how do we do it well?  I think Sissy has the secret to the fountain of youth and it’s a two-fold answer. 

First of all, Sissy is not doubt a woman who rests her faith in Christ.  I have no idea what she may be stressing over in her life right now, but I know that she rests it in the arms of a God she trusts and loves.   Life may throw some challenging things her way, but her foundation is solid in the Word and I know that gives her plenty to smile about.  She knows that there’s a lot of security when you’re not wondering what you’ll be up to for the rest of eternity because of Christ.

Secondly, she takes care of herself and honors the physical blessing of her body.  She takes classes…she runs…she eats well…  You don’t get to look like her unless you live like her and that means that day by day you make choices that support healthy living.  You can’t hide whether you do or you don’t when it comes to living healthy and she certainly is on the “what to do” side. 

I know that there are plenty of anti-aging creams, surgeries, diets – the list could go on and on as we seem to treat something that WILL happen to every one of us as if it’s not supposed to – but I think we can all take a lesson from Sissy and first of all make sure that our foundation is secure for eternity in Christ.  Secondly, while we’re here on earth, let’s make sure we’re being good stewards of the bodies we’ve been blessed with.  That’s a fail-proof anti-aging plan no doubt.

In Him,

steph

This week look at your workouts as opportunities to physically express joy!

God bless!

steph

• If you’re a mom you KNOW how crazy summer can be without the school routine.  Guess what?  The kids are headed back to school soon, so NOW it’s time to get back to YOU!!!  Make a commitment today to invest in yourself with some fresh, new workouts and take advantage of some of the routine that comes back when the school bells ring!

• If you’re a busy woman like me and you know you need to fit fitness into your life, but you just haven’t quite figured out how to do it on a consistent basis, give PowerFit HARMONY a try.  If you’ll stick with me for 30 days not only will you be pleased with the results, but I can help you reprogram your body to recognize despite all that you do in a day, working out it is a priority and it’s as routine as brushing your teeth!

• If you’ve never worked out at all or you’ve always experienced failure, I invite you to a program that’s set up for your success.  I’m not asking you to run a marathon.  I’m asking you to honor the body that God has blessed you with.  It starts with you recognizing that you are amazing right this very second no matter what kind of condition you’re in because the Creator of the universe also made you.  And then I’ll encourage you to go slowly with these programs, take your time, begin to remember what it feel like to MOVE and feel good while you’re doing it! 

• If you’re a regular walker who doesn’t strength train on a regular basis, I ask you especially to consider PowerFit HARMONY.  In fact, if you’ll click on the “rotations” category right here on the blog, you’ll see some ideas on how to use walking for the cardio portions of this program if you’d like.  Many people have combined PowerFit HARMONY with additional cardio programs such as walking, running or swimming as you’ll strengthen and tone the appropriate muscles, but won’t beat yourself up so badly that you can’t do the other activities you enjoy!

• If you always use dumbbells and/or heavy machines, give band training a chance!  I think you’ll be pleased with how your muscles respond to this cross training method and this is a great way to add variety to your routine.  There’s a reason physical therapists have used bands for years and years and they’re a proven tool for providing resistance.  PowerFit HARMONY is a great way to add band training into your current routine to enhance all that you’re already doing.

As always, please let me know if you have any questions or suggestions on how you’re using these programs in your own fitness routine.

God bless!

steph

PS: Prayers welcome for safe travels and that my kids behave   Thank you.

Stephanie:

I just wanted to drop you a note of thanks for creating the PowerFit programs. I have purchased both the initial 5 DVD plan as well as the 10 DVD Harmony programs. As a long time FIRM Believer, I was first exposed to your leading workouts using the FIRM. I always was comfortable with the cuing / timing with which you lead each particular workout. However, as I’ve gotten older, the knees just can’t take the jumping and stress as well as they did when I started about 5-6 years ago. So, when I “happened” upon one of your QVC appearances, I thought that I’d give PowerFit a try. I’m going to be celebrating my 50th birthday in a few weeks, and I’ve seen a change in my legs since I’ve started using PowerFit. The “lovely jiggle” that was present in my thighs has tightened up due to working with the resistance bands. I actually did not think that working out 20 minutes a day would have an impact, but I was most pleasantly proven wrong. Again, I thank you for sharing your expertise with the PowerFit workouts. The low impact time that I spend is well worth the investment.

Keep up the good work, Stephanie!!!
Take care, and God Bless

She discovered what many are finding out – that if you invest in your workout time wisely, you can get great results without having to do moves that are as stressful as some you may have done in the past and that resistance bands are a great option for toning – something physical therapists have known for years!  Of course, following a smart nutrition plan is also a huge part of the equation when it comes to getting great results with this program or with any other and you’ll always get more out of your training when you support yourself with the best food choices.

Thanks again for sharing Brenda as your note may just inspire someone else to take a chance on working out again!

So what about you? Have you given up on working out? Please remember that it is an incredible privilege and responsibility to take care of the physical bodies we’ve each been given. Maybe it’s been years since you’re done any type of exercise and just walking to your mailbox would be a workout for you. You know what? Make that your workout for today!! Start small, literally one step at a time, and then maybe next week add in a little more activity with a few more steps. I’m proud of the PowerFit programs but ultimately I don’t care what you do, as long as YOU are moving and honoring the body God has blessed you with.  And if Ican provide you with suggestions or additional encouragement, you let me know as that’s what I love to do!

Have a wonderful weekend and I’ll see you this coming Tuesday night on QVC!

steph

1.  Keep moving!  This sounds simple enough, but I’ve seen many people just stop in the middle of a cardio workout whether it’s a studio class or walking on a treadmill in a gym.  This is not only unsafe as the sudden stop can be incredibly taxing on the heart and cardiovascular system, but you also will dramatically reduce the rate at which calories are burning.   If you must take a break, slow down in activity – but don’t stop!  You’re already worked hard to get your heart pumping and calories burning, so do your best to keep it there.  Simply slowing down for about 30 seconds to a minute may be all you need in order to jump right back in full force.  (Of course, if you feel dizzy or like you’re pushing yourself too hard, back off on the activity slowly until you can actually come to a complete rest.  If you’re feeling like this with physical activity please consult a physician.)

2. Use your arms!  It amazes me how much of a free ride the arms get in many cardio workouts.  You can greatly increase your calorie burn by not letting them simply cruise through a cardio worout.  If you’re using  a PowerFit workout or something similar in style, reach your arms all the way into each motion and you’ll notice a huge difference in your heart rate.  You also get the added benefit of more toning in the upper body as you’ll activate those muscles more when you actually use them!  If you train on cardio equipment like a stepper or elliptical, make sure you’re not leaning into the equipment.  Barely touch the support rails so that you’re using more of your own body’s resistance while you’re moving.

3. Cover your space!  (anyone who’s taken a studio class with me has heard that one a LOT!) When you’re doing cardio, I want you to think in terms of the space you have to cover.  Not just left to right – but front to back and up and down!  When you’re presented with a lateral move like a step touch or shuffle step – move as far as you can side to side.  If you have the option to add power, move up or down into your space as much as possible.  For example, if you’re doing a double step touch that you transition into a jump shot with power – really jump right there in the middle of the move.  And if you’re doing a move like a football run, try to sink lower to the ground - cover the lower area of your space making the move more challenging.

Hope you’re off to a great start this week and focus a little extra this week on getting more out of your cardio!

God bless!

steph

Psalm 29:11 

This verse was written by David and in the course of the entire Psalm, he shares the power and glory of the Lord from thunderstorms, to floods, to lightning and there are multiple powerful, moving images in his words describing the Mediterranean Sea, mountains, and cedar forests of Lebanon.  Yet, through the power of the Word, David also was inspired to write these words for me – a far cry from the Mediterranean as I’m sitting here in a house in South Carolina thousands of years later near Lake Murray, no mountains and your typical southern hardwoods in the backyard.   

You see, there are many days when though I try my best, I need some extra strength – especially when it comes to motherhood!  Whether it’s the strength to attempt to keep the house clean while a 2 and 4 year old are constantly into anything I’ve just cleaned, the strength to have even more patience as I try my best to provide “fun and educational” activities for my kids,  the mental strength to plan meals and sort out schedules, or maybe just the strength to make it through the day – the only way I’ve learned to do it is to rely upon the strength offered through the Bible.  And it’s verses like these that remind me that there is a source of strength freely given to me, just waiting – and God wants to spend time reminding me of it through his Word. 

The second part of this verse uses the word “peace” and quite frankly, in terms of noise-level, that only happens at my house during nap time and night time.  My kids are not allowed to act like wild animals  but they’re kids, and noise is part of the deal.  (Disclaimer: next time you see me in the grocery store they will probably behave as such as I’ve just written this and you know how kids can humble you in a heartbeat and prove your wrong!)  But in terms of the soul comforting, it’s-going-to-be-okay- and-you can do this type of peace – that’s the blessing of the Lord and it is given to me daily no matter how chaotic things may be around me.   

Take some time to learn this verse and carry the words in your heart.  When you feel the stress of living getting ready to wash over you, remember that you have a source of strength and peace which supersedes anything life may throw at you.  Rest your soul in the sure knowledge that the Lord does  give strength and bless us with his peace when we are his through the grace of Christ.

In Him,

steph

Think about it…In the course of one day when it comes to snack foods for kids, how many times do you have a bite here, a bite there?  Maybe you pour yourself a small serving of what you’ve prepapared for the children until you can finally find the time to fix your “real” lunch, then help yourself to whatever they don’t eat as they still have the sense to NOT eat when they’re NOT hungry.  After all, don’t you think it would be awful to waste it and just throw it away in the trash??  And well…before you know it…you’ve easily racked up hundreds of extra calories – and you don’t even have a real meal to show for it!!

Does this sound familiar?  If you’re working on improving your nutrition and you spend most of your time working from home as I do, I want you to pay extra attention to how many “little handfuls here” and “a couple of pieces there” you actually go through in a day.  Sometimes I’ll suggest that my clients actually take what they would normally eat from these seemingly innocent little snack grabs and put them in a glass bowl throughout the day – and by bedtime it’s easy to see where they can cut out a LOT of calories without having to make many changes to their actual meals.

So I guess it’s unfair to call the goldfish “evil” as it’s no fault of theirs that they’re crunchy, salty and just cheesy enough.  And I’m going to challenge you to evaluate your own snack habits and ask you to do your best to keep your inner snack-shark under control.  Save your calories for meals and the high-protein snacks you need to keep your energy level up and fat content down so you can keep up with your kids – who know when to say NO to a goldfish

Hope you’re having a wonderful week and God bless!

steph

Mark your calendars now and I”ll see you Tuesday, August 3rd at 10pm ET

God bless!

steph