summer

Meet Megan

Published by summer on January 24, 2017 | Leave a response

“Do as I say and not as I do.”

Ever heard that before? From a parent, teacher, mentor, ever said it yourself? It’s easy to tell others how to become better, healthier versions of themselves: Get enough sleep, don’t stress, exercise regularly, choose healthy foods. We can talk the talk, but do we ourselves walk the walk?

Megan, mother to 4 children (15, 13, 9, 5 ) and a fitness instructor, had no problem getting in her workouts, staying physically fit, and encouraging her students to do the same. What she struggled with was the eating portion and stress. “I teach yoga, barre, and group fitness classes,” she says. “But I had started eating poorly when my dad was diagnosed with cancer and that downward spiral continued for a year after he passed. I felt sluggish, depressed, and unattractive. I was still teaching 7+ classes a week, but couldn’t seem to get out of my funk.”

Megan knew she needed something, but like many professionals, the idea of a trainer needing a trainer was e4af77de-2e60-4b83-811a-854a4228f2ad a tough pill to swallow. “I hadn’t seriously considered joining a program because I was embarrassed that I ‘needed’ one,” says Megan. “I thought I should be able to figure this out on my own because of what I do. Without any accountability and no deadline in mind I would just give up after a few days of logging food and eating ‘right’.”

Her competitive spirit triumphed her ego and at a spur of a moment decided to join the Online Super Hero Challenge. Still self-conscious about anyone knowing she now had her own “coach,” Megan started the Bikini Body University program but didn’t tell anyone about it. Could an online program make a difference for a veteran trainer??

“In two weeks I lost 9 pounds!” exclaims Megan. No longer ashamed and seeing amazing results in such a short amount of time, Megan decided to let her students know about her new training program. And the results kept on coming!

“In 6 weeks I lost 14 pounds, 15 inches and 2 dress sizes. I fit in clothes I haven’t been able to wear in almost 2 years.”

Shaking up her training, incorporating new workouts, and gaining a new sense of energy and confidence has helped Megan get out of the “funk” she was feeling.

“I have more energy, I kicked my sugar addiction, and feel stronger than ever. I feel pretty again,” she says.

Megan attributes so much of her success to BBU’s approach to creating healthier women:

“Unlike other programs, this is a holistic approach. The nutrition, exercise, accountability, and support are awesome. We aren’t just told what not to eat and increase exercise; we are shown what to eat and how to make it, and what exercises to do and how to do them. We are a group of women supporting each other and rooting each other on. It is not just a means to an end, but a mind shift and a new way of doing life. There is a real community feel and you want to do better and better to encourage the other women to do as well or better than you.”

Wow!! What an amazing testament about how BBU can change not only the physical, but the mental and emotional, too!

Megan is a great example that even amazing coaches need coaches, too! The support and guidance Megan gets through the BBU program is confidence, energy, and support she can pay forward to her own students! Megan is a BBU rockstar and loves to encourage and motivate the other members too. aed58f99-1e5a-4dca-8925-22d97c0d2d50

Congratulations Megan on improving your health & happiness! What a BONUS that she claimed 1st place in the BBU 6 Week Superhero Challenge too!

Not only did she WIN by improving the way she Looks and Feels, but she won over $600 in prizes: $250 Gap Options Gift Card, $150 Spa Gift Card, Michael Kors wristlet, Swarvoski crystal bracelet, and Bikini Body University tank!

You can say winner winner chicken dinner, but Megan said she’ll go for her new favorite dish from our recipe manual, Grilled Shrimp Saute’:) Her family loves the tasty recipes and the renewed energy in her wife and motherly roles too. We are very proud of you Megan. Way to go!!!

megan_fam

Posted in Fitness Blog, Success Stories

Post Holiday Abs?

Published by summer on January 5, 2017 | Leave a response

Meet Keely

keely

Question: How does a busy, working mom juggle “me time,” a baby, and a high ranking position at work with a husband who currently lives 2400 miles away?

Answer: Bikini Body University workouts at home, on her own time, with the benefit of using her son as a workout partner and stand-in weight ☺

Before becoming a supermom, Keely was running marathons, in the gym lifting three to four times a week, kicking butt at work and getting promoted. After she became pregnant however, a complication resulted in bed rest and a five-pound lifting restriction for the duration of her pregnancy. “Shamefully, I gained a significant amount of weight, undoing all the hard work and muscle building,” she says. Luckily, after giving birth, she jumped right back into work and a busy life style. Like many new moms, Keely wasn’t used to her post-baby body and desired to get back to her pre-pregnancy body. “I struggled to look in the mirror and found myself very unhappy with my appearance,” says Keely. “I didn’t feel comfortable in my dress clothes and knew I needed a change.”

With a new promotion, a new baby, and a husband thousands of miles away, Keely knew daily trips to the gym weren’t in the cards. She needed something quick, efficient, and most importantly: at home. She knew she could get great results by going to a gym, but she was skeptical if she could get those same results working out at home. “I knew how hard I had to work at the gym pre-baby and wasn’t sure if an at home program would cut it,” she says.

Despite her initial hesitation, Keely is surprised how the BBU workouts and community have helped her not only physically, but mentally as well. “Although I have only a few pounds, my shape has changed drastically,” says Keely. The scale may have not moved significantly, but she’s excited to see visible abs and the way her clothes fit comfortably. “I feel confident, able to look in the mirror, and look forward to seeing future progress!”

While many people fear the holidays and the dreaded weight gain that seems inevitable, Keely knew the consistency and dedication to her health would keep her on track throughout cookie-season. “This has been a lifestyle change and not a diet!’ she says. “It is my new way of life! I am happy, healthy, and still enjoying treats in moderation!” She was still rockin’ a flat stomach after three holiday parties! How many people can say that?!

keely-k-with-son-and-santa1
BBU gave Keely the flexibility she needed to stay consistent, and the knowledge to be successful. “Besides fitting in my clothes better and not feeling bad after I treat myself, I also sleep better and feel like I have more mental clarity and focus!”

keely-k-post-holiday-parties1 Keely has settled into her new position and is still able to balance her professional life and mom life, while making sure she is still taking care of herself! “Making a little time for myself every day allows me to give my best the rest of the time to my family and work!”

Keely recommends the BBU program because of its ease, approach to fitness, and the progress she has made. “I think the workouts are fantastic and manageable for busy women.”

We are so proud of Keely for making both motherhood and her health a well-balanced lifestyle! If you are ready to take action, like Keely did, and get back on track with all the strategy and support you need, our community and coaches are ready to guide you too! You can check to see if enrollment is open at www.bikinibodyu.com.

Posted in Fitness Blog, Success Stories

3 Ways to GET MORE From Your Workout!

Published by summer on December 8, 2016 | Leave a response

Use the following three tips to bring your current routine up to the next level 🙂

1. Be Unstable:
Use your entire body, and target your core, by performing exercises that engage stabilizing muscles. To do this use an exercise ball, a balance board, a balance disk, or you could simply stand on one leg.

2. Add Resistance:
The more resistance that you incorporate with your routine translates into higher intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells while doing lunges, wearing a weighted vest while walking or jogging, or putting a weight between your feet while doing leg raises.

3. Use Intervals:
Interval training is an amazing tool for creating short yet effective workouts. Don’t worry, it’s not complicated. Interval training is simply alternating between different short bursts of activity.

If you are already exercising and not getting the results you desire, try to incorporate one of the above items to supercharge your results!

*** Better yet, here’s a workout that uses intervals and can be done with or without equipment (resistance).*** You can do it ANYWHERE for a fat burning core and cardio workout. You’ll get more out of this in 10 minutes than 60 minutes on the elliptical. Give it a try!

I call this workout a GRAND SLAM!

Beginners: Ladder these 4 exercises: 3, 6, 9, 6, 3 So that means, 3 reps of each, then 6 of each, 9 of each, and back down >, 6, 3 for 10-15 minutes.

Veterans: Ladder these 4 exercises: 5, 10, 15, 20, (and up or come back down). So that means, 5 reps of each, 10 of each, 15 of each, 20 of each > and either continue up by 5’s or come back down by 5’s. Max time 20 minutes.

Squat Thurst Knee Slam -or- Squat Thrust Med Ball Slam
Seated Twist (with or without Med Balll)
Squat Thrust to Overhead Pull (with or without Med Ball)
Woodchoppers (each side – with or without Med Ball)

Both my in-person and virtual members love that they get awesome results in LESS than 30 minutes a few times a week. Each session, whether at my gym or via my online program, is fresh and fun, but also yields time saving results instead of countless hours on a boring treadmill with no weight loss to show for it. This was just one example of quick, effective workouts you can do at home- no equipment required. That’s how my online/virtual clients get fit & firm from the comfort of their own home or on the road:)

Let me know if you give this Grand Slam workout a try!

Committed to your success,
-Summer Montabone, CSCS

Posted in Fitness Blog

9 Tips to Get More Fit

Published by summer on December 7, 2016 | Leave a response

BEST way to GET FIT

Talk to 10 people and you’ll get 10 different opinions on the best way to get fit. One will tell you to attend an aerobics class. Another will swear by jogging. Yet another will tell you that dance and biking worked for them. The truth is that there’s really only one effective way to get fit. Before I get into the details, it’s important that we agree on the definition of ‘fit’. Too often thin is mistaken for fit, and that’s not what you should strive for.

When someone is thin, but has very little muscle tissue, they aren’t truly fit.

Here’s why thin doesn’t equal fit:

Their body fat percentage will be higher than ideal-even though you won’t see a lot of fat on them, if their muscle percentage is low then fat percentage will be higher.
Their resting metabolism will be low, since little muscle is present to burn calories at rest.
Their body won’t be functionally strong, which will lead to injuries and frustrations.

So how does one get truly fit? It’s this simple: Strength Training.

Strength training is when resistance is used to challenge your muscles in order to gain strength and endurance. You could do this with traditional weights, exercise bands, medicine balls, cable machines, sandbags, kettle bells or even just using your own body weight.

Regular strength training has the following side effects…
Strength and muscle tone
Cardiovascular capacity
Speed, Agility and Flexibility
Resistance to injury and disease
If that’s not enough to convince you that strength training is the only way to truly become fit, then read on…

Top 9 Reasons To Strength Train

1. To Build Muscle and Gain Strength: Don’t worry, ladies. This does NOT mean that you’re going to ‘bulk up’ or look too masculine. What will happen is that your arms, tummy and legs will become tighter, leaner and more defined.

2. To Lose Fat: When it comes to losing size, all that you want to see go is fat, not muscle. Strength training ensures that you maintain and grow those muscles and only lose fat.

3. To Build Strong Bones: The older we get, the more important our bone density is. A good strength training program is one of your best defenses when it comes to osteoporosis.

4. To Alleviate Anxiety, Stress and Depression: Sure there are plenty of pills out there that claim to give these benefits, but you and I both know that strength training is more wholesome and effective way. And besides, who really wants pharmaceutical side effects?

5. To Sleep Better: Here’s another pill you can stop taking once you start strength training. Study after study have proven that strength training improves sleep.

6. To Improve Chronic Back Pain: If you are one of the millions across the globe who suffer from back pain then you’ll love the benefit of lowered pain.

7. To Improve Insulin Sensitivity: Today diabetes is a huge threat. Minimize your risk by improving insulin sensitivity through regular, challenging strength training.

8. To Improve Good to Bad Cholesterol Ratio: Here is yet another pill that you could potentially stop taking while on a strength training routine. Blood pressure and heart health are of utmost concern, so why not give yourself the advantage of a strength training routine?

9. To Raise your Metabolism: This helps to reduce body fat and to keep that body fat off, even on the days that you aren’t able to exercise. Pretty awesome, right?

A solid strength training routine will tone your legs, lift your buns, strengthen your core, and will result in inches and pounds lost.