Having trouble specifically losing fat from the hips, thighs and glutes? New research is showing that may be tied to estrogen levels.

Guess what? There are special veggies that help with that! Brassica vegetables…. also known as cruciferous vegetables!

Super Fat Loss Veggies: Brassica Vegetables originally posted on BPM.Tv.

Remember, no matter how hard you work it, the workouts alone will not get you to your results. Especially when it comes to your trouble spots. Are your hips, thighs and glutes one of your trouble spots?

You need to embrace a lifestyle that involves change. Just changing your exercise alone will not yield results. What exactly does that mean? Hydrate. Sleep. Stretch. De-stress. Consistently. Every day.

Research is showing that unbalanced estrogen levels may be associated with trouble spots surrounding the hips. Eat specifically to balance estrogen by including the right types of veggies, like Brassica vegetables.

Eat CLEAN. Not just mostly clean. Not just clean except for the weekends. CLEAN.

What about sugar? What about carbs? Is fruit OK? How much protein? What types of carbs? How much do you eat? Each person is different. Each body is unique.

Remember that you are the expert when it comes to your own body. Trust your judgement. If you need help, check out the Food & Diet section of BPM.Tv.

Everything you need to know to begin making the right changes in your life is here at BPM.Tv and it’s all FREE. The information is here. Now it’s up to you to apply it to your own life and work for it.

Get to it!

xoxo ~ Cori

VIDEO: Trouble Spots – Butt Firming and Thigh Toning Workout

VIDEO: Trouble Spots – Butt Firming and Thigh Toning Workout

SONG: Taylor Swift – I Knew You Were Trouble (Remix)

SONG: Taylor Swift – I Knew You Were Trouble (Remix)

Workout Breakdown

	Time: Personal best! As long as it takes.
	Workout Type: Rep challenge.
	Workout Exercises: 4.

Get your gear:

Buy the same nutrition products as me:

	PROTEIN Get your protein here
	SUPER GREENS Get your super greens here
	Peanut Butter Get your PB2 here
	EGG WHITES Get your egg whites here
	Tea Get your tea here

There it is. Work those legs. Work that butt! Just remember that it is ultimately your entire lifestyle that will make or break your goal, no matter how hard you workout. Especially when it comes to stubborn trouble spots.

Did you like this post? Tell me in the comments!

Please share your thoughts and questions in the comments. Don’t be shy! Your comments may help to inspire another. Your questions may help someone else who has the exact same question, but is too shy to ask. I love hearing from you!

Try to come up with a way to make the exercises even more challenging! Try to have better form than me! Let’s inspire each other.

Trouble Spots – Butt Firming and Thigh Toning Workout originally posted on BPM.Tv.

She doesn’t want to compete right now, but she wants to push her body and be proud of her accomplishments. She wants to overcome mental and physical challenges to get her body into the best shape it’s ever been. She wants a personalized diet & exercise program to help her achieve her goals.

Why she wants this – in Traci’s own words:

“Here’s a little background about me. I have been “healthy” for the past 10-15 yrs.  I struggled with my weight as a teenager but started working out and eating healthier in my early twenties.

I am now 35 and I am happiest with my body now than ever before (mind you my body is not perfect).  Even so, I want to see where I can take my body, I want to focus more on my eating and working out.

Although I am happy with my body and wear a bikini with confidence, I do want to look more toned and muscular.

I was searching the web for different ‘Diet/Exercise Plans’ that would help me with my goals.  Unfortunately, there wasn’t anything that fit my needs.

I know the basics, what foods to avoid and all that, but I want a more designed eating/exercise plan.  When I saw BPM.Tv, I thought, ‘This is what I am looking for.’   I am willing to commit for 15 weeks and I am dying to see where I can take my body.”

To de-stress she likes to:

Exercise, walk her dog and laugh with her hubby.

Cravings she has:

Fruity candy, sweets, fatty foods, salty foods.

Food Intolerances:

Eggs, red meat and pork.

3 Weeks to Awesome:

Before Traci started a personalized program with me, she went through a 3 week process to analyze her current lifestyle choices. During that time she also learned about her own unique metabolism, her strengths, weaknesses and triggers.

How? By journaling and going through the free, online guided program offered here at BPM.Tv, 3 Weeks to Awesome.

When you join Team BPM, the first challenge is to get through the 3 Weeks to Awesome program. It’s free program open to all. There are no pre-requisites.

Going through the 3 Weeks to Awesome program is a requirement for all potential clients who are interested in training with me. It’s also a requirement for all who are becoming BPM.Tv case studies.

NOTE: This program is NOT for the uncommitted. It will not do the work for you, and will not bend 100% to your preferences, but it almost guarantees results if you work the plan, be consistent and make a commitment to it for 3 weeks. It does not give you a personalized plan, but guides you to understand and determine what your own needs are. It’s free. You have absolutely nothing to lose.

Interested? Read more about the 3 Weeks to Awesome program throughout this blog, or if you’re ready to begin your own journey you can simply sign up to be a part of Team BPM (in the right margin of each page, or at the bottom if you’re on the mobile version).

Traci’s Progress During 3 Weeks to Awesome, then during the 12 Week Program:
Week 1  >  Week 2   >  Week 3 >>> Week 1  >  Week 2  >  Week 3  > Week 4

Weight (lbs):   143.6  >  142.2  >  141.8 >>> 143  >  139.6  >  138.6  >  137.4

True Waist:  28.5  >  28.5  >  27.5 >>> 28.0  > 27.5  >  27.5  >  27.0

Belly Button Waist:  31.0  >  31.0  >  29.5 >>> 30.0  > 30.0  >  30.0  >  29.5

Hips:  39.0  >  39.0  >  38.5 >>> 38.0  >  37.25  >  37.25  >  37.0

Hip Bone (Iliac Crest):  34.5  >  34.5  >  34.0 >>> 34.5  >  34.0  >  33.5  >  33.0

Chest/Back:  36.0  >  36.0  >  35.0 >>> 35.0  >  35.0  >  35.0   >  35.0

Bicep/Tricep:  10.5  >  10.5  >  10.5 >>> 10.0  >  10.0  > 10.0  >  10.0

Thigh:  21.0  >  21.0  >  20.0 >>> 19.5  >  19.5  >  19.5  >  19.0

Calf: 14.0  >  14.0  >  14.0 >>> 13.75  >  13.75  >  13.75  >  13.75

Goals achieved during 3 Weeks to Awesome, then during the 12 Week Program:

Strength:  Learning the BPM.Tv workouts  >>>  Able to do a pull up on her own!

Cardio:  30 minutes of cardio 6 days each week >>> Shorter, intense cardio sessions (sprint intervals)

Hydration:  1 gallon of water each day  >>> A little more than 1 gallon each day

Diet:  6 meals each day  >>> 6 meals a day specific to her body’s needs

Sleep:  About 8 hours each night  >>> Consistently 8 hours each night

So what happened?

Traci took the Braverman and Metabolic Effect assessments. The assessments showed that she had a minor GABA deficiency.

She started to focus on her nutrition on her own, based on general recommendations she learned through the 3 Weeks to Awesome program.

She was able to easily avoid processed foods, but she struggled with eating enough protein, especially in the morning. She noticed she was consuming quite a bit of sugar each day from fruit. She tried to alter her nutritional habits on her own.

She enjoyed the BPM.Tv workouts during the 3 Weeks to Awesome program. She noticed she had more strength in her legs and abs, but quite a bit less strength in her shoulders and back.

After the 3 weeks, her measurements were showing good results, but when she retook the assessments, she realized her minor GABA deficiency had intensified. She also now had a minor serotonin deficiency.

Her GABA and serotonin levels became more unbalanced according to the assessments.

She simply was not eating the right types of foods for her unique body. Even if her calories, proteins, fats and carbs were all in the right range… without the right types of foods, her body was showing different results.

Traci was exercising properly and was eating healthy foods on her own, but they weren’t the right foods for her particular body, metabolism, hormones or lifestyle. She was willing to make lifestyle and nutritional changes, but didn’t know what changes to make. She needed some personalized guidance.

Her body was responding very fast, but we wanted to direct it in a different direction.

So what did we do?

Lifestyle Analysis:

During the 3 Weeks to Awesome program, she was encouraged to journal her progress with the BPM.Tv Success Guide. We looked at her journal entries to determine what changes we needed to make.

Diet & Lifestyle:

We changed her diet to include only one piece of fruit a day.

She made sure she had a balanced meal every 3 hours, including protein at each meal. In the past she had not balanced her meals with protein. Her meals had been fairly high in carbs, even though they were healthy carbs, and had been fairly low in protein.

We increased her veggies, specifically broccoli and spinach to help balance her GABA levels. We designed her diet with specific foods to correct neurotransmitter deficiencies.

She didn’t digest read meat or pork well, so we kept them out of her diet.

She also didn’t enjoy eggs, but egg whites were an important component of her program. Dairy worked well for Traci, so we added pasteurized egg whites to a glass of milk with cacao and stevia. That became a meal she enjoyed 2 times a day, when she first woke up and right before bed. She was able to enjoy the taste of chocolate milk, but also benefit from the nutrients she needed within the egg whites.

Food prep became key. She prepared her food in advance and had it ready to go so she didn’t get thrown off track. She enjoyed saving money by prepping all of her own food.

We didn’t focus on calories or macronutrients. We focused on the particular chemical make up of certain foods and how they might affect her own unique body chemically and hormonally. 

Cardio & Strength (and staying on track during vacation):

We reduced the amount of time she was doing cardio, but increased the intensity level. She needed to specifically condition her glutes and thighs, so all of her cardio was done in a forward motion (not lateral) and at an incline and/or with strength intervals.

Her strength was showing improvement, so we kept her strength routine just about the same. She was making great progress.

During the 4th week into her personalized program, she went on vacation to Cabo San Lucas. It was her most challenging week to date.

She was able to avoid all of the “wrong” foods, but had a hard time finding the “right” foods on her nutrition plan. She missed her routine and her regular meals at home.

She was constantly teased about her diet from friends while on vacation. Her husband was supportive, but her friends teased her quite a bit about her diet and her workouts. It was in good fun, not intended to be spiteful or unsupportive, but it still made it extremely challenging.

Sometimes friends and family simply react to change by teasing and joking, not realizing it may affect you. Friends and loved ones simply may not realize how challenging it truly is to make lifestyle changes and how much their support can affect you.

It was harder than she thought it was going to be, but by the third day she felt empowered.

She was able to complete all of the work outs while on vacation. She noticed that working out seemed to be more socially acceptable to her friends than her diet was.

Even though it was extremely challenging, she was able to get great results while on vacation. While she was on vacation she was not only able to stay on track, but she completely crushed her goals.

She lost a substantial amount of inches specifically from her hips and thighs while in Cabo. She did sand sprints with hip bridge intervals for cardio and didn’t miss a strength workout.

She stayed on target even though her friends were teasing her. She didn’t succumb to peer pressure. She kept her goal in sight and worked hard for it.

Sleep, Hydration & Flexibility:

Her sleep, hydration and flexibility were each on target. No need to make any changes.

Supplementation:

We decided to focus on diet and lifestyle before focusing on supplementation. We may add supplements in the next few months, but decided it is important to see progress through diet and lifestyle first.

Results:

You can see Traci’s results above. She is making great progress! When we initially implemented her personalized program she gained a couple of pounds, but she lost inches specifically from her hips and thighs.

This is why it’s important to NOT rely on the scale when measuring your success.

The additional protein was helping her body to build muscle, which would help her to keep getting results over the course of the 12 week program, and beyond. That shows with the measurements taken in the weeks after her program was initiated.

Curious to see what her complete 12 results are? Stay tuned. Traci is currently implementing her personalized Body Power Method plan. I will be updating her results during the course of her 12 week plan.

You will be able to follow her journey, learn about the unique Body Power Method approach and become inspired by her progress.

Individual Programs for Individual People:

Resist the temptation to apply Traci’s particular program to your own lifestyle. Traci’s program was created specifically for her, based on her metabolic expression, psychological sensitivity and personal preference.

The Body Power Method focuses on sleep, hydration, stress, cravings, hunger, energy level and intense exercise. We use certain assessments to give rough estimates of your hormones and neurotransmitters. The goal is to balance all of your hormones responsible for body composition including the brain hormones, or neurotransmitters.

BPM.Tv personalized programs are not focusing on nutrition and exercise. The programs are focusing on your entire lifestyle.

Many holistic practitioners, like myself, use the Metabolic Effect Assessments and the Braverman Assessment to determine possible neurotransmitter and hormonal issues. You can take the same assessments that Traci did by downloading them from BPM.Tv. We provide them to you for free. F-R-E-E. Free.

It is important to understand that these types of assessments are subjective and are simply blueprints, or starting points, to understand the way your metabolism works. As you can imagine, it is impossible to take all individuals and truly categorize them into groups.

Each part of her personalized program is specifically designed to balance her hormones for an efficient metabolism. Each personalized program is unique and will promote maximum body change for each unique individual.

The differences are subtle. One person may have halibut instead of tilapia. One person may have cream of rice instead of oatmeal. One person may have dairy, while another person may not.

It is important that you understand that even though the differences are subtle, there is a definite reason for each food listed on a personalized program.

Not all “healthy” foods work equally within your body. Keep in mind, although these foods are healthy, they may not be the right foods for your particular goal, with your unique body and metabolism.

This program goes beyond health. This program is for specific body change, not just health. Please be assured that each individual program is healthy, but it will also go beyond that.

The important thing to understand is that the brain chemicals have a direct impact on mood, cravings, motivation, hunger, energy, focus, self-esteem, problem solving, sleep and more. Your lifestyle, including food, affects your brain chemicals.

So far, this individualized program is working perfectly for Traci. We have made minimal changes to the original plan, but she has been able to consistently get great results.

She has not had to cut carbs to a dangerously low level. She is still able to enjoy fruit and dairy each day within her diet.

I am not saying that Traci’s program will work for everyone, I am simply trying to give an example of an interesting individual case and the BPM.Tv approach.

Did you like this post? Tell me in the comments!

Please share your thoughts and questions in the comments. Don’t be shy! Your comments may help to inspire another. Your questions may help someone else who has the exact same question, but is too shy to ask. I love hearing from you! Let’s inspire each other.

Meet Traci: Active Woman Case Study originally posted on BPM.Tv.

Food First

In the past I have been a minimalist when it comes to supplements. A high quality multi vitamin, fish oil, protein powder (when I’m trying to gain) and that’s just about it. I am a firm believer that you can and you should get the majority of your nutrition from your food.

Wholesome, organic, high quality food is the way to go. If you’re following a diet high in the right types of veggies, starches and healthy proteins and you are eating about every 3 hours, you are going to be able to get the majority of your nutrition from your food.

Has someone told you otherwise? It is possible that they have low expectations of what you are capable of achieving through your own choices and lifestyle changes. I do not have low expectations of you. I know you can get the majority of your nutrition through proper eating habits. It is hard? Yes. Is it impossible? No.

When you are well hydrated, well rested, exercising on a regular basis and eating the right foods for your body, you are giving your body the opportunity to function optimally.

If you’re not, your nutrition will be lacking. So will your overall health. No vitamin or supplement is going to make up for that.

That being said, over the past year I have been discussing supplementation with some fitness industry colleagues and experts recently. Their input has inspired me to do more research on the over and under usage of supplementation when it comes to your (and my) training goals.

Supplementation does play a role in the physical health benefits of an athlete. It also plays a role in the health benefits of someone brand new to exercising. A proper diet should come first, but supplementation should also be considered once a proper diet is established.

Supplementation can also do more than just support your diet. It can play an important role in you adrenal and metabolic health as well.

Lifestyle Next

Establish your goal. If your goal is to eat healthy, get lean and be the fittest you can be for your own particular body type and genetics, then the basics are going to be fine. You should definitely focus on your nutrition, hydration, sleep, flexibility and exercise. Join Team BPM and check out the 3 Weeks to Awesome program to get on the right path. Don’t worry about supplementation. Focus on making lifestyle changes.

If you have already successfully made lifestyle changes, developed new habits and have stuck to those habits for a period of at least 1 month, you may be seeking a higher commitment and performance level. If that is the case, you may want to research supplementation.

If you are crossing over into the world of athletics, including contest prep, the needs of specific vitamins, minerals, amino acids (and other supplements) increases with the intensity and frequency of your workouts.

If you want to train like a machine, then your nutrition and your body must be able to support your training.

The first goal should always be to get enough nutrients, minerals and proteins in your diet, but as you increase the intensity, volume, and frequency of your workouts… then reduce your food… there may be several key nutrients that are not being replaced as quickly as they are being used.

You Are Unique

The same supplements won’t work the same for everyone. Educate yourself on why your particular body functions the way it does.

How? Listen to it. Read. Ask. Learn. Experiment. Journal. Listen some more.

Remember you are the expert when it comes to your own body and the only research that truly applies to you must be done on your own body. What works for someone else may not work for you because you are unique.

Choose Wisely

Modern science and smart marketing has placed an abundance of vitamins, supplements and alternative health options within your reach. There are too many different brands of vitamins and supplements to count. There are new health food stores popping up on every corner and every type of supplement you could possibly want to buy is available on the internet.

With so much to choose from, in just vitamins and supplements alone, it is easy to get confused and make wrong, or even harmful, choices.

It’s also easy to become overwhelmed with all of the marketing, confusing research and recommendations made by alternative practitioners which often directly conflict with recommendations made by doctors who practice western medicine.

How can you make an informed decision when there is so much inconsistency and uncertainty? Which recommendations do you trust?

Let me be the voice of reason to help you out this confusing dilemma.

There are nutritional supplements that have been well researched. These compounds may help you achieve your goals. Keep in mind the responsibility of understanding how these supplements work within your body relies solely with you. The supplements I am listing are well researched, but you need to also understand that you are completely unique and your body may have completely different needs than every single one of the people in these previous supplement studies.

There are also additives within several supplements. Do you have a reaction to soy? How about certain dyes? Pay attention to what you are putting in your body. Take responsibility for it. Research it. Educate  yourself. Don’t simply pop a pill because it’s on TV, because your friend tried it, or even because I’m listing it here. Do your own research and make a truly informed decision.

That being said, I also need to remind you of this: It is best to eat foods that supply the majority of these nutritional compounds.

Your body will always receive the best results by acquiring nutrition (ALL nutrition) from food. That is one of the main reasons that supplementation is simply recommended instead of required if you are following a BPM.Tv personalized program.

Supplements are optional. Proper diet is not.

In our culture, too often we choose to make “healthy changes” by taking a new vitamin, trying a new sports drink. or eating a new energy bar.

I am here to tell you that there is no vitamin that can even hold a candle to eating the proper whole foods.

I am here to tell you that there is no sports drink that will give you better results than properly hydrating each and every day with pure water.

I am here to tell you that every energy bar is a poor substitute for eating a proper whole, fresh, homemade foods.

Notice how these are named “supplements,” NOT substitutes.

Do not take supplements, even the ones I recommend, and think you are going to get results if you don’t consistently eat the right foods, drink enough water, sleep at least 8 hours a night, do the right type of cardio for your goal, train with the right type of strength exercises and also find a way to manage stress.

The reason that fat loss is hard for Americans, and all people throughout the world, is because it requires a true lifestyle change. Not one component can be neglected. If you want to achieve and maintain results you have to focus equally on diet, exercise, sleep, hydration, flexibility and stress reduction.

Make the appropriate lifestyle changes. Once you get that point, then try adding supplements to supplement your already healthy choices.

Why These Supplements?

The supplements I recommend are based on the research and recommendations of Dr. Eric R. Braverman.

If you have never heard of Eric Braverman, he is a medical doctor, the Director of the Place for Achieving Total Health (PATH) in New York and Philadelphia, and the former Chief Clinical Researcher at the Princeton Brain Bio Center.

He is also the best selling author of several books, including The Edge Effect. I highly recommend reading any and all of his books. I consider them to be extremely groundbreaking research on the human brain and holistic techniques to treat the whole body as one living system.

The supplement programs listed here at BPM.Tv are designed to work together with the Braverman Deficiencies Assessment and your Metabolic Type. Specifically, the supplements promote balance and health based on your results from these assessments.

For the best results, take the assessments first. Focus on making lifestyle changes next. Then add supplements once you have been successful in making your lifestyle changes for a period of at least a month.

What Supplements Can and Can’t Do

Supplements can enhance the effectiveness of a well balanced diet, but cannot serve as a substitute when a proper diet is not followed.

Supplements operate on the biochemical level just like medications, hormones and diet. They initiate reactions, provide energy, help to break down substances, or aid in restoring your body when depleted.

Supplements can help to balance your metabolism, but I can’t stress this enough: first you have to focus on your entire lifestyle.

When most people think of metabolism they don’t usually think of the brain. One of the major differences between fat loss and weight loss has to do with the brain hormones and how they impact hunger, mood, cravings, energy, motivation, and focus.

Weight loss methods focus on calories, completely ignoring the dramatic impact the brain has on body change.

The BPM.Tv method for fat loss, on the other hand, focuses on hormones and therefore seeks to address all the hormones responsible for body composition including the brain hormones (AKA neurohormones or neurotransmitters).

There are four major neurohormones fat loss seekers need to understand. These are dopamine (DOPE-AH-MEAN), acetylcholine (AH-SETTLE-COE-LEAN), GABA (GAH-BAH), and serotonin (SARAH- TONE-IN).

Together these four brain chemicals interact to influence personality traits, energy, and fat burning. Supplements can help to balance these four neurohormones, but only when all of the other lifestyle factors are also balanced.

What does that mean? You have heard me say it over and over again, but let me reiterate how important it is to focus on more than just diet and exercise. You also need to focus on sleep, hydration, flexibility, time management and de-stressing techniques.

You’re Ready

OK, so you’re ready. You have worked hard for weeks or months at getting in at least a gallon of water a day, sleeping a full 8 hours, eating the right foods for your body, doing the right type of cardio for your goal, training with the right type of strength routine, managing your time and developing coping skills to manage stress.

You’re ready to add in supplements.

These are the recommendations given by Dr. Braverman. As always, consult a doctor or health professional before taking any supplements. These are general recommendations, not taking into consideration your unique medical history or needs.

I have provided links to where you can find these supplements in the dosage recommended (or close to it). Any brand of supplement that you feel confident taking will most likely be adequate. The brands and I am recommending are solely based on dosage, cost or my personal opinion.

I included links just to make it easy on you, since it can be completely overwhelming when trying to choose which supplements to buy. Don’t get too caught up in the brands I’m recommending. Remember, I’m more about diet and lifestyle and less about supplements. If you have a brand that you prefer, it’s most likely a perfectly suitable alternative.

Dopamine Correction Supplement Recommendations

B Complex

Thamine: 1.1 mg  (this amount is easily obtained from kidney beans, spirulina, watercress, asparagus, coffee brewed from grounds with tap water, taro leaves, mushrooms, chamomile tea, broccoli and spinach.)

Minerals

Chromium: 25 mcg (this amount is found in most multi vitamins)

Energy/Mood

Rhodiola: 75 mg

Amino Acids

dl-Phenylalaline: 300 mg

Tyrosine: 200 mg

Methionine: 60 mg (this amount is easily obtained from these foods: egg whites, halibut, orange roughy, chicken breast, pike, cod, haddock, pollock and free range elk)

Acetylcholine Correction Supplement Recommendations

Brain Function

Choline: 425 mg

Glycerophosphocholine: 1000 mg

Phosphatidylcholine: 25 mg

Phosphatidylserine: 100 mg

Vinpocetine: 5 mg

Huperzine-A: 5 mg

Amino Acids

N-acetyl L-Carnatine: 50 mg

Fatty Acids

Conjugated Linoleic Acid: 1000 mg

Fish Oil: 5 g

Lipoic Acid: 200 mg

GABA Correction Supplement Recommendations

B Complex

Inositol: 650 mg

Thiamine: 1.1 mg (see note below)

Riboflavin: 1.3 mg (these amounts of thiamine and riboflavin are easily obtained from coffee brewed from grounds with tap water, kidney beans, taro leaves, mushrooms, watercress, chamomile tea, asparagus, broccoli and spinach)

Amino Acids

BCAA Isoleucine: 12 mg/kg by weight

BCAA Valine: 25 mg/kg by weight (because of the ratio, you may also want to take additional L-Valine)

BCAA Leucine: 16 mg/kg by weight

GABA: 100 mg

Glycine: 50 mg

Anxiety/Sleep:

Valerian Root: 200 mg

Passion Flower: 500 mg

Kava: 60 mg

Serotonin Correction Supplement Recommendations

B-Complex

Thiamine: 15 mg

Niacinamide: 25 mg

Folic Acid: 300 mcg

Vitamin B-12: 250 mcg

Pantothenic Acid: 25 mg

Vitamin B-6: 200 mg

Amino Acids

5-Hydroxy Tryptophan: 100 mg

Anxiety & Mood

St. John’s Wort: 300 mg

Fish Oil: 5 mg

Melatonin: 1 mg

SAMe: 200 mg

Did you like this post? Tell me in the comments!

Please share your thoughts and questions in the comments. Don’t be shy! Your comments may help to inspire another. Your questions may help someone else who has the exact same question, but is too shy to ask. I love hearing from you! Let’s inspire each other.

Supplement Recommendations originally posted on BPM.Tv.

Thank you Chichi Kix of Fit Villians for inspiring this routine! Haven’t heard of Chichi Kix or Fit Villians? You’re missing out! Make sure to check out her sassy blog and her Facebook page!

This is a great workout routine that you can do without any equipment at all. We are going to burn your shoulders out with just one primary exercise, but lots of different variations.

Are you a beginner? Stick with the beginner version, just do more sets. Are you advanced? Go all the way through the full routine, then finish out with some extra credit pull ups like I did.

Make sure you start out each workout with a dynamic warm up. Not quite sure what that includes? Try the BPM.Tv dynamic warm up printable routine. You can print it out and take it with you for all your workouts! No matter what, you should at least start off upper body days with rotator cuff work as part of your warm up. You can use a band, weight, or even a water bottle like I do in the printable warm up routine.

Even though this workout is different variations of just one exercise, it’s not easy! You’re going to have to push and shove your way through it! Let’s get to it!

xoxo ~ Cori

Push and Shove – Killer Shoulder Workout

Push and Shove – Killer Shoulder Workout

SONG: No Doubt – Push And Shove ft. Busy Signal, Major Lazer

SONG: No Doubt – Push And Shove ft. Busy Signal, Major Lazer

Workout Breakdown

	Time: Personal Best! Shoot for Under 20 Minutes
	Workout Type: Rep challenge
	Workout Exercises: 1

Get your gear:

Buy the same nutrition products as me:

	PROTEIN Get your protein here
	SUPER GREENS Get your super greens here
	Peanut Butter Get your PB2 here
	EGG WHITES Get your egg whites here
	Tea Get your tea here

After the warm up, I finished this workout in just about 20 minutes, which means I was really moving through it. Not quite at the advanced level yet? That’s OK! Just do some extra sets of the level you can currently do. In time, with consistency and dedication, you will get stronger.

Did you like this post? Tell me in the comments!

Please share your thoughts and questions in the comments. Don’t be shy! Your comments may help to inspire another. Your questions may help someone else who has the exact same question, but is too shy to ask. I love hearing from you!

Try to come up with a way to make the exercises even more challenging! Try to have better form than me! Let’s inspire each other.

Push and Shove – Killer Shoulder Workout originally posted on BPM.Tv.

This dynamic warm-up awakens your total body and coordinates all of your moving parts—muscles, ligaments, and joints—by challenging your flexibility, mobility, strength and stability all at once.

This dynamic warm will get your blood pumping, open up your joints, reinforce great posture and actively stretch your body.

You’re committed. You’re dedicated. You’re willing to work hard. Your mind and body are strong and will only get stronger. Make sure you give your body the best chance you can give it… so that you can do all that you love to do with it!

Heat it up with this dynamic flexibility and foam rolling warm up.

xoxo ~ Cori

Dynamic Flexibility and Foam Rolling Warm Up

Dynamic Flexibility and Foam Rolling Warm Up

Download and Print it Now!

Dynamic Flexibility and Foam Rolling Warm Up

Buy the Same Foam Rollers as Me…

Dynamic Flexibility and Foam Rolling Warm Up

Beginner: Pillar Bridge (Plank)

Start by lying on the ground, on your belly. Place your forearms on the ground. Push up tall on your elbows. Keep your neck aligned with the rest of your spine. Maintain a straight line from ears to ankles. Hold for 1 to 2 seconds and return to starting position. Minimum of 10 reps.

Intermediate: Pillar Bridge (Plank) with Hip Flexion

Start in plank position, with the form described above, but with a foam roller under your shins. The foam roller should be just below your knee, massaging your shins (anterior tibialis). Hold your core tight and draw your belly button in. As you do, flex and lift your hips. Pull your knees in towards your chest. Allow the roller to roll down towards your ankles, or the top of your feet, then return back to the starting position. Move with control. Minimum of 10 reps.

Advanced: Tricep Push Up with Hip Flexion

Start in a tricep push up position. Chest should be just barely off the ground. The foam roller should be in the same position as described above. Push up. As you do, pull your belly button in, flex your hips and pull your knees in. Roll the foam roller towards your ankles or the top of your feet, then return to starting position. Keep your core engaged throughout and move with control. Minimum of 10 reps.

Beginner: Dynamic Lateral Pillar Bridge (Side Plank)

Lie on your side with your forearm and elbow on the ground under your shoulder. Feet should be stacked. Push your hips off the ground, creating a slightly arched line from your ear to your ankle. Hold for 1 to 2 seconds and return to starting position. Minimum of 10 reps on each side.

Intermediate: Lateral Pillar Bridge (Side Plank) Hold with Knee Flexion and Extension (Supported)

Start in a side plank with the roller midway between your hip and knee. Allow your top leg to support some of your weight by placing it on the ground, as I show in the picture. Straighten your bottom leg. Keep the same position, but lift your foot and flex the knee of your bottom leg, allowing the foam roller to massage your leg as you dynamically bend and straighten your knee. Hold for 1 to 2 seconds in each position. Hold the plank throughout. Minimum of 10 reps on each side.

Advanced: Lateral Pillar Bridge (Side Plank) Hold with Knee Flexion and Extension

Exact same position, form and movement as above, but stack your supporting leg on top of your bottom leg. Straighten and bend both legs at the same time. Minimum of 10 reps on each side.

Beginner: Supported L -Sit to Half Reverse Plank

Place your hands slightly in front of your hips. Press into the ground, contract your abs and lift your hips off the ground. Hold for 1 to 2 seconds. Bring your hips forward and up into half reverse plank position, bending your knees and pressing your feet into the ground. Hold for 1 to 2 seconds repeat. Hips up throughout. Minimum of 10 reps.

Intermediate & Advanced: Foam Roll  Supported L -Sit to Reverse Plank

Same starting position as above, but with the foam roller at the bottom of your calves. Hold for 1 to 2 seconds. Press your hips forward and up as you allow the foam roller to roll up your calves, toward the back of your knee. The foam roller should stop right before the back of your knee. Hold for 1 to 2 seconds and repeat. Keep your hips up throughout. Minimum of 10 reps.

Beginner, Intermediate & Advanced: Glute Bridge Variations

Glute Bridge: Lift your hips to create a straight line through knees, hips & shoulders. Squeeze your glutes. Keep your back flat and torso engaged. Hold for 1 to 2 seconds and repeat. Minimum of 10 reps.

Glute Bridge with Knee Extension and Hip Flexion: Same starting position as above. Lift one leg and extend the knee (straighten your leg), keeping knees aligned and close together. Hold 1 to 2 seconds. Bend the same knee and lift toward your chest, flexing your hip. Hold 1 to 2 seconds and repeat. Keep your hips up, holding the same bridge position throughout. Minimum of 10 reps on each side.

Foam Roll Glute Bridge with Knee Extension and Hip Flexion: Same position as above, but instead of your supporting leg being bent and on the ground, it is straight and pressed into the foam roller. Place the foam roller about midway between the back of your knee and ankle. Press your calf into the foam roller, slightly extending that same hip. The opposite leg extends and flexes, just as in the previous movement. Hold the hips up, in a glute bridge throughout. Minimum of 10 reps each.

Beginner:Dynamic Kneeling Lunge to Instep to Hamstring Stretch

Kneeling, take a step forward into a kneeling lunge position. Torso engaged and shoulders aligned over your hips. Hold for 1 to 2 seconds. Allow your hip flexors to release. Lean forward and place your hands on the ground, one on each side of your foot. Hold for 1 to 2 seconds. Push your hips back, stretching your hamstring and calf. Keep your back as flat as possible. Hold 1 to 2 seconds. Return to starting position by going through the same movements in reverse and repeat. Minimum of 10 reps on each side.

Intermediate & Advanced: Dynamic Lunge to Instep to Hamstring Stretch

Same as above, but without the support from kneeling.

Take a step back into a lunge position. Torso engaged and shoulders aligned over your hips. Allow your hip flexors to release. Do not force the stretch. Hold for 1 to 2 seconds. Lean forward and place your hands on the ground, one on each side of your foot. Hold for 1 to 2 seconds. Push your hips back and up toward the ceiling, straightening both legs and stretching your front hamstring. Pull your toes back and up toward towards the ceiling to stretch your calf as well. Keep your back as flat as possible. Hold 1 to 2 seconds. Return to starting position by going through the same movements in reverse and repeat. Minimum of 10 reps on each side.

Beginner, Intermediate & Advanced: Bent Over Y’s

Hinge at the waist, back flat and chest up. Glide shoulder blades back and down. Raise your arms overhead to form a Y. Initiate the movement with your shoulder blades and your back, not your arms. Keep thumbs towards the outside of the Y throughout. Lower arms back to the start and repeat. Minimum of 10 reps.

Beginner, Intermediate & Advanced: Bent Over T’s

Same form as described at the right, but raising to a T position. Minimum of 10 reps.

Beginner: Side Lying External Rotation

Lie on your side. Keep your elbow at a 90 degree position and slowly raise the weight up toward the ceiling, stopping just shy of vertical to keep constant tension on the rotators rather than shifting the effort to the larger deltoid muscles. Slowly lower the weight back down toward your abdomen and repeat. If you need help keeping your elbow away from your hip and maintaining a 90 degree position, prop a rolled up towel or sweatshirt underneath your elbow. If you feel yourself shifting your body back or taking a rest briefly at the top of the movement, lower the weight until you have a weight you can complete at least 15 repetitions with, under constant tension, 1-3 sets on each side.

Intermediate & Advanced: Side Lying External Rotation & Foam Roller

Same as described on the left, but while maintaining balance on the foam roller. Lie on your side. Place a foam roller about midway between your hip and knee. The foam roller will be pressing into your IT band. Make sure to maintain proper form and a 90 degree position in your elbow. If you feel yourself shifting your body on the foam roller or taking a rest briefly at the top of the movement, lower the weight until you have a weight you can complete at least 15 repetitions with, under constant tension, 1-3 sets on each side.

Remember to take it easy on your body during a dynamic warm up. Don’t push so hard that you tire yourself out and don’t force your body. This is meant to warm you up and get you ready to perform your best during your workout, not exhaust you.

I like to do a total of 3 sets of each exercise when I warm up. It takes a total of 15 minutes, so even if you only have 5 minutes to warm up you can still get through one round of this routine!

I will usually do one set of the beginner version of each exercise, then intermediate, then advanced. I like to give my body time to work up to maximum flexibility. I could jump right into the advanced version of each exercise, but I notice I’m not getting the most out of the warm up. Even though I’m able to physically do it, my body likes to be introduced to each exercise before I jump right in. I have learned through experience that is what works best for my body. What works best for you?

Let’s inspire each other! How do you like this warm up routine? Tell me all about it in the comments.

Did you like this post? Tell me in the comments!

Please share your thoughts and questions in the comments. Don’t be shy! Your comments may help to inspire another. Your questions may help someone else who has the exact same question, but is too shy to ask. I love hearing from you!

Dynamic Flexibility & Foam Rolling Warm Up originally posted on BPM.Tv.

Yield

This recipe yields 1 serving. I like to make about 4 servings at once, then refrigerate it and eat it over 2 days.

Ingredients (for 1 serving)

• 2 oz shredded cabbage (raw)
• 2 oz chopped asparagus (raw)
• 2 oz chopped celery (raw)
• .5 oz pasteurized liquid egg whites (about 1/16 of a cup)
• 1.5 oz greek yogurt
• 1 TBSP dill
• 1 tsp onion powder
• 1 tsp Mrs. Dash original blend
• 1/4 tsp celery salt
• 4 oz pre cooked shrimp
• 2 oz grilled white fish (I used cod grilled with Mrs. Dash on the Foreman grill)

Method

Nutritional Data For 1 Serving:

Calories: 249

Total Fat: 2 grams

Total Carbohydrate: 14 grams

Dietary Fiber: 4 grams

Sugars: ~ 8 grams

Protein: 48 grams

The Good

This recipe is strongly anti-inflammatory. It is a very good source of Protein, Vitamin C, Vitamin K and selenium. It is also a good source of Niacin, Vitamin B6, Vitamin B12, Iron, Phosphorus and Potassium.

The Bad

This recipe is high in cholesterol due to the shrimp (although new research is showing sugar is a bigger concern for most, as opposed to dietary cholesterol from healthy sources like lean protein).

Looking for more recipes? Try this: Chocolate Protein Pancake Recipe

xoxo ~ Cori

Did you like this post? Tell me in the comments!

Please share your thoughts and questions in the comments. Don’t be shy! Your comments may help to inspire another. Your questions may help someone else who has the exact same question, but is too shy to ask. I love hearing from you!

Seafood Salad Recipe originally posted on BPM.Tv.

If you’re at the gym, do rack runs. That means you start at one end of the dumbbell rack, at your heaviest weight. You go until failure. You move down 2.5 lbs, 5 lbs, or 10 lbs, whatever your gym has on the dumbbell rack. You go all the way down to the absolute lightest weight, maxing out to failure on each set.

Catch your breath.

Do it again. And again. And again. And again.

If you’re at home, you can use a sandbag and bags of rice. They come in 5 lb and 10 lb bags, which makes it really easy to drop set. Go for your max weight. Hit your max reps. Drop the bag, unzip, pull out one bag of rice and get right back to it.

Get started. Don’t look back. Go. Now.

xoxo ~ Cori

Don’t Look Back – Goblet Squat Over Head Press Challenge

Don’t Look Back – Goblet Squat Over Head Press Challenge

SONG: Miguel – Don’t Look Back (Gabriel Wizard Big Room Remix)

SONG: Miguel – Don’t Look Back (Gabriel Wizard Big Room Remix)

Workout Breakdown

	Time: Personal best.
	Workout Type: Drop set or rack run challenge.
	Workout Exercises: 1.

Get your gear:

SANDBAG Get your sandbag here

Buy the same nutrition products as me:

	PROTEIN Get your protein here
	SUPER GREENS Get your super greens here
	Peanut Butter Get your PB2 here
	EGG WHITES Get your egg whites here
	Tea Get your tea here

Remember to focus on your form. Goblet squats and front squats are both great leg exercises. We’re incorporating your upper body and your core by adding a shoulder press to the end of each rep.

With every exercise, when you feel like your form is faltering, modify the exercise to make it a bit easier then go after it again with proper form. Always do your own personal best. The deeper you squat the higher your booty will be, but if you can’t go as deep with your squats, go as deep as you can.

I’m using a sandbag at home. You can also do it at the gym with a rack of dumbbells.

How it’s done at the gym:

Step 1 – Grab one dumbbell, cupping it with both hands in a way similar to holding a goblet of wine from the underside of the glass.

Step 2 – Keep it close to your chest and do a front squat. Full range of motion. Go deep. Elbows to knees. Can’t go that deep due to knee or hip pain? Go as deep as your body will allow without joint pain or increasing your risk of injury. Go for your own personal best and try to make your own “best” a little better each time. Work on your flexibility after the workout.

Step 3 – On the way up from each squat, power through your core and extend the dumbbell above your head to incorporate the shoulders and abs, keeping good posture throughout the movement.

Step 4 – Get through your max reps at each weight. Once you’re done with one dumbbell, don’t rest and move right down to the next increment, going lower. This will typically be 2.5 or 5 lbs lower than your previous weight. Repeat the entire process.

Your rack run total reps should be at least 20. My rack runs usually end up being 50 to 60 reps per set.

Post your weight! Post your numbers! These are HARD!

When I do these at the gym I start at 60 lbs… max reps (usually 8)… then go right down to 55… 50… 45… 40… 35… 32.5… 30. A rack run means you go to failure, then move down the rack to the next dumbbell, going down in weight… and so on and so forth. No rest. Once I am finished with the 30 lb dumbbell I lunge for 10 minutes on a treadmill. Then I do it again. And again. And Again.

No matter what weight you’re starting at, push yourself for perfect form and maximum effort.

Let’s inspire each other! Try to come up with a way to make the exercises even more challenging! Try to have better form than me! Tell me all about it in the comments.

Did you like this post? Tell me in the comments!

Please share your thoughts and questions in the comments. Don’t be shy! Your comments may help to inspire another. Your questions may help someone else who has the exact same question, but is too shy to ask. I love hearing from you!

Don’t Look Back – Goblet Squat Over Head Press Challenge originally posted on BPM.Tv.

Move through the challenge with grace and poise. Move with slow, deliberate form. Don’t speed through to get it over with. Honor your thighs with every lunge. Respect your abs each time you lift your knees. Cherish your upper body each time you pull yourself up.

Make it look easy to others watching. Inside you’re struggling, but you’re moving with such deliberate form that it looks elegant.

You’re committed. You’re consistent. You’re dedicated. You pay attention to small details like the alignment of your ankle, which toes are pressing into the ground, the angle of your hips and your posture. You visualize each and every muscle flex as you work it.

If you can’t do an exercise, you modify it so you can do it. You don’t skip it.

At the end of a workout you feel accomplished. You have carried out what you intended to do. You have achieved. You are completion driven.

Complete this workout. Let the sweat adorn you. Wear it like a crown.

xoxo ~ Cori

Adorn – Abs, Arms & Thighs Workout

Adorn – Abs, Arms & Thighs Workout

SONG: Miguel – Adorn (Sammy Bananas Bootleg)

SONG: Miguel – Adorn (Sammy Bananas Bootleg)

Workout Breakdown

	Time: Personal best. Go through the circuit as many times as you can.
	Workout Type: Rep challenge.
	Workout Exercises: 4.

Get your gear:

Buy the same nutrition products as me:

	PROTEIN Get your protein here
	SUPER GREENS Get your super greens here
	Peanut Butter Get your PB2 here
	EGG WHITES Get your egg whites here
	Tea Get your tea here

Remember to focus on your form. When doing pull ups, raise your chest to the bar and don’t allow your back to round. Keep your core tight. Try not to kip. Try not to allow your hips to flex as you’re doing the pull up. It’s more important to do the exercise correctly than to power through with faltered form. Visualize each muscle that your’e trying to squeeze. See it getting stronger in your mind’s eye.

It’s important to check your ego before you start pulling. As soon as you feel your form faltering even just a little, switch to assisted and perfect your form once again. Not sure how to perform assisted pull ups? Check out this post: 3 Weeks to Awesome – Pull Up Workout.

With the lunges, make sure you’re aligned. With calves, just go, go, go and make them burn. Try your best not to rest.

Post your numbers! I got through it 4 times. OMG my legs! My abs! My arms! My back!

Let’s inspire each other! Try to come up with a way to make the exercises even more challenging! Try to have better form than me! Tell me all about it in the comments.

Did you like this post? Tell me in the comments!

Please share your thoughts and questions in the comments. Don’t be shy! Your comments may help to inspire another. Your questions may help someone else who has the exact same question, but is too shy to ask. I love hearing from you!

Adorn – Abs, Arms & Thighs Workout originally posted on BPM.Tv.

Yield

This recipe yields 1 microwave muffin. Multiply as needed.

Ingredients (for 1 servings)

• 1 oz rice flour.
• 1/2 mashed banana
• 1 whole egg
• 1 egg white

• 3 raspberries
• 2 blueberries

Method

Nutritional Data For 1 Protein Microwave Muffin:

Calories: 252

Total Fat: 2 grams

Total Carbohydrate: 39 grams

Dietary Fiber: 4 grams

Sugars: ~ 10 grams

Protein: 12 grams

The Good

This recipe is moderately anti-inflammatory. It is a very good source of Manganese. It is also a good source of Protein, Vitamin B6 and Selenium.

The Bad

This recipe is high in cholesterol due to the whole egg (although new research is showing sugar is a bigger concern for most, as opposed to dietary cholesterol from healthy sources like whole eggs).

Looking for more breakfast recipes? Try this: Chocolate Protein Pancake Recipe

xoxo ~ Cori

Did you like this post? Tell me in the comments!

Please share your thoughts and questions in the comments. Don’t be shy! Your comments may help to inspire another. Your questions may help someone else who has the exact same question, but is too shy to ask. I love hearing from you!

Protein Microwave Martian Muffin Recipe – Kid Approved originally posted on BPM.Tv.