abs

Abs, Core, and Pelvic Floor

Abs, Core, and Pelvic Floor

So, this is something that is really embarrassing for me to talk about....but I know if I was struggling with it there are other women out there too just like I was. I had major incontinence issues after my kids were born. Any time I would do a high impact activity such as a workout that included a lot of jumping, or even coughing too hard, I would accidentally pee my pants a little (really embarr ...[Read More]

Finding Balance: Month 1, Tuesday

Finding Balance2

Tuesday's Workout: Abs & Plyometric Cardio Equipment Needed: Medicine Ball (or anything around the house in the 3-10lb range i.e. gallon jug of water, large soup can, etc) Step Stool Yoga Mat (or towel) Workout:1a) Burpees x 151b) Side to Side Step Ups x 15Rest 30 seconds and repeat. Do 3 sets. 2a) Medicine Ball Figure 8's x 152b) Frog Jumps x 15Rest 30 seconds and repeat. Do 3 sets. 3a) Weigh ...[Read More]

Finding Balance: Month 1, Thursday

Finding Balance2

Tuesday's Workout: Abs & Plyometric Cardio Equipment Needed: Medicine Ball (or anything around your house that is 3-10 lbs) Yoga Mat (or towel) Workout:1a) Weighted Russian Twist x 15 each side1b) Mountain Climbers x 15 each legRest 30 seconds and repeat. Do 3 sets. 2a) Flutter Kicks x 15 each leg2b) Squat Pulse Jumps x 10 (Pulse four times in the squat position, then jump as high as you can o ...[Read More]

Easter Sale!

Easter Sale

  The past two weeks I have been following the same meal plan and guidelines that are in my 10-day program and I am really loving the results I am seeing! Now through Sunday night you can get all my training programs and cookbook 25% off!! Just use the code "EASTER" at checkout. Click here more information on each of the programs/books: http://nataliehodson.com/ebook-store/ I can't wait for y ...[Read More]

4-Week Shred – Day 21 (Back/Biceps/Abs + Cheat Meal)

IMG_3561[1]

    Today is the last day of week three!  Yay!  We are getting so close and the finish line is just around the corner.  Today is also a cheat meal for me, which are always fun.  It's important at this stage of the game to really enjoy your cheat meal and definitely don't worry about tracking everything you are eating, but to also not go totally crazy and eat everything in site.  Just enj ...[Read More]

4 Week Shred – Day 17 (Back/Biceps/Abs)

McDonalds Salad

Today was a tough day for me mentally, especially with my nutrition.  I had to remind myself that usually at this point in the program I always start to feel this way and that I only have a little over 10 days left.  It is usually at this point where I start to get tired of counting macros, weighing my food, and being really strict with my nutrition.  This is the same reason I don't follow IIFYM a ...[Read More]

4-Week Shred – Day 15 (Chest/Triceps/Abs)

IMG_3801[1]

        Today is the last day of these workout cycles and also the first day of new calories/macros.  If you have specific questions about how to structure your nutrition make sure to visit the Nutrition Overview page and if you have specific questions about the overview of the workouts make sure to visit the Training Overview page. As my macros and calories drop it is really i ...[Read More]

4-Week Shred – Day 11 (Chest/Triceps/Shoulders)

Sprints

    Today we are working chest, triceps and shoulders.  I also did my cardio today.  This week we are doing cardio 3x per week and you can choose whichever days you want to do cardio on.  I live in SouthEast Texas and the weather has been beautiful - 70 degrees in February!  We pay for it with the humidity in the summertime but right now I am soaking up all the outdoor activity I can get ...[Read More]

4-Week Shred – Day 9 (Back/Biceps/Abs)

M2

  Nine days into the program!  This is usually around the time that is make or break for most people.  I know for me, the 'finish line' still feels quite far away, and I start to get kind of tired of counting macros.  It's important to keep reminding yourself of the reason why you started, and that you won't achieve your goals without putting in the work.  If things are feeling overwhelming f ...[Read More]

4-Week Shred – Day 7 (Chest/Triceps/Abs)

PBJ shake

We are on the last day of Week 1!  One week down into the program and I am grateful that I am starting to fall back into my normal routine.  I am pretty sore from the workouts this week and I know that as my body gets used to these workouts the soreness will begin to go away. Here is a quick overview of what my macros are this week (last day at these macros, they will change tomorrow): Calories: 1 ...[Read More]