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I am interested in purchasing some of your program. Is there a mailing address or a phone number that I can use?
We don't input our info online.
Absolutely. You may fax your cc information to 919-788-8982, or you may mail a check with your order
information to:
The Body Sculptress
4407 Still Pines Drive
Raleigh, NC 27613
Thank you so much for your interest.
My life is so busy that I'm about to give up on trying to incorporate any healthy habits into it. I'm frustrated
and I'm about to give up!
You’re about to give up?
Here’s the deal. Ask yourself what your options are. You can either choose to exercise or choose not to, right? And you can choose to control what enters your
mouth, or choose not to, right? These are your options.
Choosing “not to” causes you great misery. That is how you found me, right? You were finding relief from your misery and stumbled across my web site.
Choosing “to” gives you great challenge. Figuring out how to schedule 30 minutes into your day and sticking with it from week-to-week is not always easy.
Which is the better option – great misery or great challenge?
As far as what’s happened to date, simply let it go. We all falter. It’s when we stay down that we become miserable. Chalk the past "failures" to whatever
they need to be chalked up to and move forward today, based on which option and outcome you wish to pursue. Your outcome is entirely up to you.
Not one of us is perfect so don’t expect yourself to be. What you can expect from yourself, however, is making more good decisions than bad decisions.
Let me now ask you another question:
Q: How is it that you are able to be successful in your career?
A: You know what is expected and you do it.
In order for you to be successful with anything, you have to know what’s required, PLAN for how you’re going to accomplish it (i.e. get up at 6:30, get my cardio in,
eat breakfast, get ready for work, etc) and then IMPLEMENT your plan. You do this for work every day. You know how to do this. Now you just need to add one or
two things a week (make it simple to start) to your current schedule and become successful with them. Do that for a couple of weeks and then when you have some
success under your belt, try to add one more thing. You do not need to enroll yourself in races and set large goals yet. Set a simple one and stick with it for a while.
Remember Rome wasn’t build it a day, right?
I really need your input. I try to eat a higher protien diet. I walk for a half an hour and then I work out with
free weights for half and hour everyday. I usually take one day off a week. Which I think that I'm really doing a great
job. But I have a couple of problems, One is that I can't get rid of these stupid sweet cravings. It doesn't matter what
meal I finish I want something sweet. And at times if I don't have it I feel sick. Problem number two is that as soon as
I'm done eatting I get freezing cold. So I have to go find my vest and put it on. Is their some herb or supplement that
I can take to rid these sweet cravings? Any input that you can give me I would appreciate it. Can't wait to hear from
you.
It sounds like your chemistry is off. I can relate. Mine was off last year and I experienced the sweet cravings
and the low body temperature. Here's what I did. It made ALL the difference. I'm warm now and don't have many sweet
cravings throughout the week. I'm usually completely satisfied after meals and am at 12.5% body fat right now.
However, you might go to a doctor to rule out any problems. Then,
1) Get this book, take the test and eat accordingly:
http://www.amazon.com/exec/obidos/ASIN/0767905644/thebodysculpt-20/104-6256991-8744762?dev-t=D68HUNXKLHS4JY&camp=2025&link_code=xm2
2) Get an analysis done by the on-line naturopath here:
http://www.digitalnaturopath.com/
Your total expenditure is less than $40 and you'll start seeing IMMEDIATE improvement by following the suggestions.
Good luck!
I wanted to send you an email about my successes recently. Earlier this week my fiance found a box of old clothes
from many years ago in our attic. Inside were two dresses from when I was in high school that I absolutely loved. One was
from a formal dance my freshman year and the other was my senior prom dress. I was hesitant, but I put them on and they
both fit! I couldn't believe it. One interesting note, when I wore my prom dress I was 17 pounds lighter than I am now.
It goes to show that muscle tone is much more important than what shows on the scale. My fiance was so proud of me, he is
going to take me out to a fancy restaurant so that I can wear it again!
My other surprise came when I broke down and finally went shopping for new clothes. I am not at my goal yet but I just
could not wear my old clothes anymore. Some were literally falling off of me :) So I went shopping and was estatic to
find that the mediums and larges that I was used to wearing had to be put back and now I was wearing smalls and even extra
smalls! Now I can actually shop for things I like instead of clothes that will look good on me (ie. hiding my problem
areas).
Thanks for everything! You have truly made a world of difference for me!
Be encouraged everyone! She's gone from LARGE to EXTRA-SMALL and is wearing her high school clothes! So can you! But you can't just WISH for it, you have
to WORK for it! Follow your plan and remain committed and you will reap skinny rewards in the end.
I think I'm in week 8 of your work-out plan. I LOVE IT. I feel so good. I haven't been doing my yoga as much since
moving and I miss it, but I have been looking forward to the weight workouts, they've really made a difference. Sometime
when I'm feeling creative, I'm going to write you up a testimonial. The recipes I like are: meatloaf, blueberry pancake,
and most recently, I tried your strawberry pancakes, those are good too. I really does help to make your food ahead of
time, that way you can always find something good and healthy to eat, no excuses. I have been snacking on popcorn and
haven't gotten sick of it yet.
I'm SO HAPPY to hear it!!
I know you are a busy lady, but I do have one question as I begin my fitness routine. I know for a fact that one cannot
"spot reduce". I have upper ab flab that I need to get rid of. I know that this is a dangerous place to have fat being so
close to the heart. What can I do to reduce this? Any ideas are most appreciated!!
Great question and the answer is simple – everything. Do everything in the program – food, cardio and strength, and
that area will reduce along with everything else. You’re an apple and you will probably “shrink” from the extremities
inward, so be patient. That belly has no choice but to cooperate as long as you are diligent and consistent.
Hi! I am reaching out for motivation and help. I have tried so many different programs (especially on the internet) and failed. I just want to believe that what
you have to offer will work for me. I'm very impressed by the fact that you have God in your life.
First things first. My programs work. They work very well, but only if they are worked. I’m sure some of the other programs you ordered would have worked as well, but like mine, they actually need to be worked. Yours is a challenging situation to be sure, but one that can be overcome. However, YOU need to DECIDE that you are going to do what it takes to get the body that you want, and then you must DO it – one day at a time. It’s like walking with God or being married or anything else of importance, you must spend daily time in it. You can’t just wish for it. You must plan for your daily devotions, your one-on-one time with your husband, and your exercise. You must think about how you will eat better tomorrow, then make a plan and stick with it. Little by little the things that you begin to do take hold and become a natural part of your life – one that’s easy to integrate and enjoyable – BUT you must make the initial commitment to keep going when it seems too difficult or when it seems like it isn’t working (it is but it takes some time to learn it), or when you are too tired, or when you just feel like being lazy, or when the world rocks from under you.
If you want a healthier and leaner body, my programming is perfect for you. It is you, however, that will either make it or not. You must decide to do it. There is nothing I can do to help you in that area unless you want some one-on-one phone coaching ( found here: http://www.thebodysculptress.com/phone.htm ) while you are working the program. Our phone conversations will inspire and motivate, but again it is YOU that needs to hang up the phone and make yourself do the work.
I wish I could say it is an easy transition, but if it were everyone would be slim, right? It takes discipline and determination – like anything worthwhile. What I can tell you is that the journey, once the results begin to happen, is exhilarating and definitely worthwhile. The benefits far outweigh everything else.
Hope that helps. My prayers for success are with you.
Just wanted to drop you a line to let you know my progress. I went off track while I was away for a couple of weeks. I
kept my exercise up, but found it a little difficult to keep up with the eating regiment. My husband wasn't keen on buying
me 6 meals a day! So when I got back, I was feeling a bit depressed about the weight I had put back on. I had return to
where I was after week 1 and I was now at week 5. So the decision was made to work harder. The day after I returned I found
your Popcorn diet. I decide that I would give it a go to get me back on track. After the first day, I had put on weight!
Mmm not very good I thought. I then lost a little and not any more. The scales were not helping me feel like I was
getting anywhere UNTIL I MEASURED UP.
After 10 days, of basically the Popcorn diet I had lost 3 cms off my hips - I was ecstatic, as you can imagine. When I had returned from NZ, my jeans were
too tight, now they are fitting very nicely thank you and I'm looking forward to them being too small so I can buy new,
smaller ones. As well as the diet, I decided to work harder at exercise. My morning cardio has increased from 15-20 mins
of walking/jogging to 30 mins. I am finding the period of time I can jog for is rapidly increasing. I'm doing this 6 days
a week.
In addition, I decide to do the tushy and ab exercises, so I do them Mon, Wed & Fri and the other strength exercises the
other days. I have now thrown in the leg exercises as well, as weight sits on my thighs. I was a little concerned about
eating so much popcorn, so got onto some rice cakes and have one of the 2, for the moment. I find rice cakes are much
easier if I'm out, especially in the car.
Ok, so over Easter I ate Chocolate - but I allowed myself to, so that's OK. I don't know if I will reach the goal I was
aiming for, but it almost doesn't matter. I see my body improving now and I know that it will continue, so the goal will
me reached, but I will be working very hard over the next couple of weeks to get as close as possible to it. Basically
I've got 2 weeks to lose 1 dress size. I suppose if I can lose 3 cms in 10 days, I should be able to get very close in
2 weeks.
As it is coming into Winter here, I just think how great I'm going to look by the time the warm weather comes again.
Getting motivated to go out in the morning could be a bit of a problem when it is cold, dark and wet. Time to invest in
some exercise equipment, I think.
A question. I do my strength exercises at night most of the time. I try for before the evening meal, but it doesn't
happen very often. I know that I should be eating protein after exercises, but at 8:30 - 9:00pm I'm not really sure what
to eat. I have just been having popcorn, rice cakes or fruit.
Oh yeah, by the way, I'm not having much trouble at all with my shoulder. I think I'll be trading in my 3kg weights for
something heavier soon.
CONGRATULATIONS!!! It is always so much fun to measure up and see the difference. The scale is almost never a good judge
of progress. Keep up the great work and you'll definitely reach your goals! About the protein after exercise...a simple
protein shake (made with powdered whey or soy or egg albumin) does the trick nicely. Or you can blend an egg (or egg whites)
with 4 oz or so of your favorite juice. Liquid is best so that it can do directly into your stomach and muscle. You don't want
to choose something that your body has to work hard to digest. Also, a HB egg and a piece of fruit are good choices.
I am 38 , 5' 7'' (two kids) and 180 lbs. I work out with a Total Gym every other day for two months now, walk at least 1 fast mile once a week, jump on a mini
tramp. here and there. We have two flights of stairs at home that I run up and down constantly to do house work, and I am eating lots of salads with little dressing,
and I am NOT looking any thinner! I want to gain muscle to develop a higher metabolism and healthy bones, but want to loose size also. It would be nice if I didn't
have to live a life of total culinary deprevation to do it also, (ie. no sugar or dairy). I have given up on artificial sweeteners which all seem to be poison and have
sworn off all diet colas or reg. colas. I drink more water than I used to to no avail, not one single inch of size loss. If you have a cure I sure would love it, because
everything that everyones else says to do just isn't cutting it. My husband and I are taking our boys to Disney this week and I am soo depressed because I know
that I will look even bigger in photo's than 5 years ago, and I looked like a fatty then. I have been fighting my weight since I was 16 yrs. of age when my body
suddenly decided to go from thin to plump. At this rate I am not going to age gracefully or healthily. HELP!
If I had to guess with the limited information that I have, your exercise is not intensive enough, nor is it of long enough duration. I have had so many speed walkers
who walk 2-3 miles 2-3 times a week with healthy whole food diets call me because they cannot lose weight, and when I get to their home and test them, their lung
capacity is weak and their heart rates skyrocket with any level of increased intensity. Women’s bodies burn carbohydrates primarily as fuel, which ends up wasting
muscle and retaining body fat, UNLESS you get into an anaerobic mode and work hard (at 80-100%) for as long as you can stand it, while keeping total time at 30 mins
or more per session. 30 second intervals are excellent.
In addition, unless you are grunting and become breathless with your total gym, you may as well not even be using it. I’ve had lots of Total Gym clients as well, and
many are very surprised the amount of work they can be and should be doing. Hopefully you are working at as high an incline as you can manage for the rep range you
are shooting for (that’s an entirely different discussion).
The "Fit at 40!" program covers all of this for you. Plan to work it as it is designed and you'll be looking and
feeling better in no time.
I am working the book Bodysculpting; At home with the body sculptress. But I have some problem with understanding the exercise table. I can not understand the name of exercises (squats, genie, walking lunges and all others) and to which exercise in the appendix they corresponds. May be it is because English is not my native language (I am Japanese) and plus never had experience to do any exercise using English words.
It would be great if you will send me explanation like "squats is .... shown on the page .."
The exercise name is mentioned at the 1st of each exercise description. So for “Chair Squats” the description says,
“Begin your Chair Squats with….” Each exercise description should have the name of the exercise as specified in the
table.
Where can I buy the adjustable block weights?
Here is the site which lists the stores. The “Power Blocks” (~$300) go from 5-45 lbs in 5 lbs increments. The “Sports Blocks” (~$130) go from 3-21 lbs in 3lbs increments. The “Sports Blocks” are what I recommend to the average women, but if you are stronger than most you’ll want the bigger set.
http://www.powerblocks.com/frame.html
I am 36, female, black and a police officer. I am at least 35 lbs overweight. I don't know how to cook. Will your program
still help me? Also, being on patrol does not bode well for good eating habits. I also have six weeks before I leave for
a cruise with my twin sister. How soon can I get your book and does it tell how often to work out?
The program offers many portable and easy real-food solutions so it should be helpful.
The program tells you specifically how to work out on each day of the week, over many weeks. There are pictures and
everything.
I am starting your "Lose the Pooch" diet today and tried your blueberry pancake this morning. Just wanted to let you know
that it was VERY good.
I did not expect it to be since it uses chocolate whey protein powder, but I was pleasantly suprised.
I do not know if I will have time in the mornings to make these everyday so do you see a problem with a protein shake with
skim milk instead of water??
Aren’t they good! Note that you can make several at a time (when you have time) and refrigerate them. They'll keep in the frige for
several days. Should freeze well, too.
I see no problem with your alternate plan, however remember that your body has to work harder (raises metabolism) with
foods you have to chew!
I've noticed that my legs tend to be sore and prone to stiffness after my Day 1 exercises. By
Wednesday or Thursday, I'm fine. Does this mean I'm pushing myself too much, or since it's not really pain, that I'm at
just the right level? (BTW, I am noticing a difference in my legs - I think I noticed some slight, omigosh, definition
in my quads!)
Which brings me to a second question - I do experience similar soreness in my arms after those workouts, but it never feels
as much or as intense or lasts as long. Does this mean I'm missing something? I feel like I'm using the max weight I can
to maintain good form throughout, although it's tough to get the last rep or two, and sometimes I struggle through the last
part of the last set. I'm sort of limited by the free weights available in the fitness room - usually I use 5-lbs or 8-lbs.
Finally, I've noticed that each major group (legs, triceps, biceps, chest, back, shoulders, abs) gets worked only once a
week. Years ago when I did weight training, they said the major groups should be worked every other day for maximum benefit. I was wondering if new research shows once a week is sufficient, because of the increased sets, or if scheduling that way gives more variety to the workouts, or what.
I also took a long hard look at what I ate last week - way too many diet Cokes, not enough water.
DOMS – delayed onset of muscle soreness is not an indication of how hard you are working, or how effective the exercise
is. It is a result of many factors – rest, dark vs soft muscle (i.e. fast-twitch (power) vs slow-twitch (endurance) )
and the rep range you are working in as well as the amount of weight you are using, nutrition that day, how out of shape
that muscle is, how used it is to working, etc. My hamstrings get sore with ~ 1 rep (no kidding – and the soreness lasts
3-4 days) and my shoulders almost never get sore (but are very strong and defined). Each body is unique in its response,
and we cannot use DOMS as a measure of success – inches lost and lean mass gained and enjoyment are better gauges. One
thing that you can depend on, however, is that the more you work the muscle that gets really sore, the less likely it is
to get sore. That being said, I would continue to work your legs as hard as your body is adapting to that level – UNLESS
the soreness is irritating you or is inconveniencing you, then back off some.
Legs and arms should be worked at their maximum for ectomorphs trying to gain muscle (this is not true for mesomorphs and
endomorphs). If I were you, I would consider either asking the facility to get 10’s and 12’s or getting some for myself
(you will be doing this for a lifetime) and work your arms at home. You need to work with the principle of progression and
variability – keep increasing the weight up to your plateau (probably 20’s and 30’s) and doing different exercises for
each body part so that the body doesn’t adapt to any one exercise – keep it guessing.
There are MANY ways to weight train. A 3 day beginner’s split usually incorporates each muscle one time. “At Home With The
Body Sculptress” is a beginner’s 3 day split program. A 3 day split for someone who maintains (like me) would work each
muscle group more often and with less weight over all. In addition, working “lagging” muscles (ones that aren’t as strong
or as defined) might get worked 2-3 times a week. I’m focusing on my arms and legs right now – just do 2 weight training a
week at this point (with heavy weights) targeting (day 1) triceps, biceps and shoulders and (day 2) quadriceps and
hamstrings. I do very high reps total body (including arms and legs) as a cardio workout 1-2 times each week as well as
wind sprints (lower body and abs) one day and the elliptical and/or rollerblading (lower body) and/or kickboxing (lower
body and arms/back) on other days.
The BIG SECRET to transforming is in constantly analyzing your food against your progress. Food is ~80% of the equation.
You will tweak your meal plans until your body starts doing what you want and then you’ll rotate through the meal plans
you’ve made for yourself that keep yourself in the condition you are building to. This is a life change, one that will
keep you lean and strong for the rest of your life. I’ve got 10-20 meals (recipes) that I really like and I rotate through
them from week-to-week as I get bored or am looking for more enjoyment, less body fat, etc.
I have a question on the "flyes" exercise in "At Home With The Body Sculptress."
Looking at the picture in the exercise library, it looks like the arms are straight up with elbows slightly bent, and the motion is to lower the arms to the sides keeping the movement in the shoulder. (as opposed to bending and unbendingthe elbows). Do you exhale on the way down or the way up?
BTW, my thighs are sore. I have felt my muscle going up and down the stairs this weekend!
Yes, you have the motion exactly correct EXCEPT, if you do it right, with your chest out and shoulders back (proper form with everything) you want to minimize pressure in the forward shoulder and perform the inward squeeze (arms moving upward) with your chest.
Exhale with the lowering of the arms (the release) and inhale with the squeeze up (the contraction).
Should I be eating raw on a regular basis or like one week a month, or one day a week or something? I have read about eating RAW but I still do not know how it bennefits me.
Unfortunately, I'm forbidden by law to tell anyone what they "should" eat as I'm not an RD, but I can tell you that naturopaths believe that a raw diet helps us detox from so many of the processed foods we eat on a regular basis. In addition, raw foods have their chemistries intact which means that our bodies benefit deeply on a molecular level.
I like eating raw foods moreso in the summer than the winter because I want foods that warm me up in the winter, and if you cook a food it is no longer raw.
I will say, too, that I really enjoy the raw week. My energy and sleep seem to be improved.
Lastly, you need to make sure that you get fresh foods (not spoiled or contaminated, be sure to buy organic (so you don't ingest pesticides) and wash the foods well (I do a dishwashing detergent in a sinkful of warm water just like washing my dishes) before using them.
If you try it, let me know what you think!
I started today, and as I looked over the prescribed exercises, I saw I didn't even have to leave the house!
Question on counting the walking lunges:
Does each step count as a single rep, so that 8 reps equals 8 steps?
Or do you count one right step and one left step as a single rep, so that 8 reps is 16 steps?
I did the former today, but thought I'd check for next time the exercise comes up.
Yeah! Good news on the start. The "home" program is designed to be worked at home. That's the beauty of it!
About reps... They are a total count UNLESS you are working each side independently (like 1 leg squats, lunges, 1 arm rows, kickbacks, etc). If you work each side independently, then you work the prescribed number of repetitions per side. Your lunge count would be 8 per side, or 16 (remember to make it tough by carrying enough weight).
I'm trying to lose about 5-10 pounds that I have gain since I stopped excercising because of limited time. I work 8 hours
a day and attend college for another 4 hours after, so its a little hard to juggle school, work and a family at the same
time. Any suggestions?
Yes I do have some suggestions. Park as far as you can (with getting to class on time) and “walk” to class
(and to work for that matter), while taking stairs, etc, whenever you can. Do 1 set of push-ups, one set of lunges,
one set of chair dips, one set of crunches and 20 jumping jacks (10-15 minutes) each morning and you’ll be off to a great
start. Also, watch what you eat.
Your nutrition is only 925 calories!!! For such an active lifestyle this seems severe. I read this and thought
"Wow, what a failure I am!" because I know there's no way that I'm willing to make that kind of sacrifice. I was feeling
extremely discouraged and frustrated yesterday when I realized my 1200 calorie diet plus TONS of additional
exercise for the week rewarded me with a GAIN! Arrrggghhh!!
However, I also know that I'm not willing to make an extreme sacrifice of such calorie restriction so I guess I'm at that
crossroad where I have to either accept a higher bodyfat percentage or go extreme. I will not be going extreme. I'm
fighting hard the feeling to just give up trying to accomplish more than maintenance at this point.
I've been tweaking steadily to this level for 6-9 months so I am completely satisfied (I'm so full right now) and very
happy with this food. I love all of it and am ready to eat when the time comes.
925 cals is only "severe" in light of American (obese) standards. I keep telling people that 2000 is way too much. I have
been up front and state as often as I can that at 5'4" and completely active I feel best and look best at ~1000 big-food
calories. At my 925 I'm losing about 1/4 lb a week -- perfect for me. I'm aiming for 115-118lbs as a standard (at 119.5
now), now that I know best how to eat after going through the blood type and metabolic typing process.
The trick is to stay full with BIG low-cal, low-starch foods. As soon as I switched the fruit to the pickle I made another
big drop. When I switched from the pancake to the lower cal cereal, I started making a little more progress.
Remember, I'm shooting for ~10-12% body fat, not 18-20%. My arms aren't pretty and sculpted until I get to at least 13.5%.
My diet is stricter than yours has to be, but it is a model for you to go by.
Did I mention that I make several decaf/hot chocolate (very low cal but fills me and makes me feel like I'm cheating) each
day as well as sucking on sugar-free (VERY GOOD) mint chocolate chip and chocolate caramel hard candies? I still add
another baggie of popcorn if I need it, but that's only about every other day. And I've added a big bowl of veggies
marinara at night as my stomach expanded over Easter -- big bowl of carrots, broccoli and cauliflower with spaghetti
sauce and a bit of parmesan cheese.
Today is going to be a beautiful day here in North Carolina :) I just wanted to ask a question. You had told me that
I was an "apple shape". Does this mean I'm an Endomorph or one of the others?
The ecto/meso/endo doesn’t relate specifically to either apple or pear. Either of the 3 can be any of the two.
Read “Your Body Type” in “At Home With the Body Sculptress” to see what your body type is. Whether you are an
ecto/meso/endo will specifically determine your programming.
If I do all four of your four programs on abs, legs, tushy and arms together over the next four weeks, will I see a major
change in my body. I've been training with weights and i'm very fit aerobically--i do cardio 3 to 4 times a week but will
increase that to at least 6 or 7. I want my thighs and hips thinner.
It’s hard to say how much you will change without knowing your current level of body fat and degree of/length of time of
weight training.
If you are already lean and fit, you'll definitely notice a nice change. If you are overly fat and fit, then
you'll begin to notice some nice muscle definition as the outer layers of fat are removed. Remember, though, that you
can exercise until you are blue in the face and unless your food falls in line you’ll get stronger and feel better but your
body will look the same (the same overlay of fat tissue). The exercise will definitely help, but you won’t see the layer
of fat disappear unless you have a good caloric deficit (eating less calories than you consume) with the proper
macronutrient ratio (lean proteins and healthy veggies, etc) while continuing the prescribed exercises.
I can't seem to find the dumbbell press in the exercise library. Is it under another name (chest press)?
What is the difference between the hammer curl and the bicep curl? They look the same to me.
- Yes – db press is chest press
- Hammer curl is done with palms facing each other the whole time – up and down. Bicep curl palms “twist” from palms
facing each other/hips in downward position to palms facing shoulder in upward position. Works the “head” of the bicep
differently.
After a couple of weeks, I have lost 2-3 cms off my waist, hips
and thighs, right in line for losing a dress size in 4 weeks.
However, my tummy doesn't seem to have decreased at all, although
I must admit that this seems to be the hardest part of the body
to get an accurate measure. Do you have any recommendations of
how I can get this moving in line with the rest of my body?
By the way, what is the difference between a Hammer curl and a
Bicep curl? I can't tell the difference, from the picture and
description they seem the same.
"You know... I wish I could pick a spot and work it to be what I want it to be, but I think God wanted us to
continue to be humbled, because there is no such thing as spot reducing. Generally, "apple" body types find that
the belly is one of the last areas to reduce. It shrinks along the way to be sure, but not as quickly as we would
like. I'm working on mine right now, too!
If you eat, do your strength training and your cardiovascular exercise as you should, everything will come off as
it decides it's ready -- pretty evenly over time. It's kind of like a snow pile that melts. It comes off from the
outer edges and works its way inward.
Good question about the bicep curl exercises that are illustrated in the book. A "hammer" curl is something like
swinging a hammer. As you stand, move each of your palms to face your hips inward. Then keep them facing each other
as you move your forearms up and down. It is kind of like swinging a hammer, which is where the name comes from.
A standard "bicep" curl begins the same way, only your palms rotate inward to your shoulders on the way up. At the
top of the "curl" your palms/fists face your shoulders.
"
I am new to your group. My husband has a small Weider home gym #245. Could you suggest a program utilizing this piece of
equipment? OR Should I just follow
the 10 suggested moves including: Chest press, Butterfly, Lateral Pulldown, Biceps curl, Shoulder shrug, Triceps pressdown,
Leg curl, Leg Extension, Hip Abductor,
& Ab Crunch.
Having a home gym is a nice alternative to using the dumb bells. You have “complementary” exercise. So you can use the
gym, for example, when your 12 Week
Program calls for “DB bicep curls,” or you can choose to do the entire gym, as you have described on one day, or do the
“cable” (your gym) component along WITH the
dumb bell component (like do the DB Bicep Curl and then the Weider Bicep Station). The more you mix things up, the better
your body will respond.
Just a note, you probably don’t need to do the shoulder shrug. It’s my experience that women don’t generally need a
stronger/larger trapezius. It gets worked along with
many of the other exercises. Plus, if you’re like most women where you carry your stress in your shoulders/upper back,
you may get quite a lot of pain there (like I do)
which will be aggravated with that exercise.
I just signed up to receive your e-books this morning. In reviewing your programs for "Lovely Legs", "Awesome Abs","
Astonishing Arms", and "Tempting Tushy", you note which exercises to perform but there are no directions for the
actual exercise. Where do I get this information?
If you click on the exercise name, it will open up a page that illustrates and details the exercise. It will open
in a small window. You can find the "enlarge" icon to make the illustration and descriptions bigger.
Hi Angela - Your Pina Colada sounds fantastic! Yum!! Actually I've been making something else but similar for breakfast
these past weks - Ambrosia with a small
banana or two and fresh pineapple chopped in and an orange cut up and some fresh grated cocount sprinkled on it - it is
delicious and lasts me all morning. We live
in Coconut country (India) you know!! Right now we have plenty of fruit grapes and papaya and watermelon as
well!
If I get hungry later in the morning I have some homemade yogurt - much better than store bought - and a couple of table spoons of musesli sprinkled on it around
11 or 11:30 and then lunch around 2 or sometimes I have it as a midafternoon snack and have an earlier lunch.
Yes. I am exercising too - inspite of the heat!! Honestly we don't have to work to sweat here in the day time!
God Bless you Angela, you are truly a special person!
Aahh... Such a nice message -- no response required.
I'm a little concerned about doing the deadlifts in "At Home With The Body Sculptress" as it seems to go against everything I've been taught in workplace safety about lifting (to use the legs and not
the back). Are there any special precautions I should take to avoid injury?
This is THE BEST way to build hamstrings, but it there is also an element of risk – mostly due to incorrect form!!
In order to reduce the risk, 1st, make sure your chest is out and your shoulders are back as you lean over – folks in the
work place generally curve forward at the spine. This form keeps the spine in proper alignment. Then for folks with a
weaker lower back, place one foot forward before leaning over on to the forward leg, placing your weight on the forward
heel. It then becomes a one-leg deadlift. You might try doing it without any weight to start as it can really make your
hamstrings sore the next day!
Since writing the book I have begun doing a one-leg deadlift with my home clients to eliminate the possibility of a
strained lower back. This one-leg change can make all the difference.
Regarding "Learn How To Eat To Become a Fat Burning Machine" and your
Spiced Risotto recipe it doesn't says how much rice should I use. Please can you tell me how much and what
kind of it i should use?
Another question is that I don't want to use protein shakes, so what kind of shakes would you recommend?
Interestingly, there isn’t any “real” risotto as we know it in that recipe. It’s called risotto
because of the mixture and how it’s cooked. The beets themselves are the actual “risotto” in the recipe.
Just to note, I had to quit making this because I loved it so much I couldn’t stay out of it – and I never
ate beets before making this recipe. Remember that I make 7-28 servings each time so that I have it on hand
for a week or longer.
There are lots of alternatives for shakes. Here are a few I like:
Pina’ Colada: blend 1 raw egg, 8oz pineapple juice, 1oz coconut milk, 1t shredded coconut and ice
Berry Pleasure: blend 1/4c blueberries and 8oz almond milk
Pumpkin Pie: blend 8oz almond milk, ¼ cup canned pumpkin, 1t pumpkin pie spice
In short, you can use eggs, animals’ milk (cow, goat, etc) and yogurt, and nut milk for the protein. Then add your favorite ingredients and blend. To lose weight I would try and keep the calories down to 300 or lower. To gain weight, the sky is the limit based on your metabolism. I have one client who is trying to gain weight who mixes a 600-800 calorie drink each morning.
I haven't yet bought dumb bells, I wanted to discuss this with you first. Meanwhile I have used a couple of crystals that I had to get started.
The problem I have is that I have a weak shoulder. A couple of years ago, I was going to the gym and had to stop because of my shoulder. Instead
of getting stronger, it gets weaker. Rotator cuff problem or something. So with lifting these 2 crystals, both around 3 lb each, I have started again
to have problems with my shoulder. I don't know if I can manage anything heavier, or even the 3 lb. Not sure what to do about this one, what do
you suggest?
I suggest limiting shoulder exercises (and those that impact your shoulders) to 1x per week to start. As you strengthen it (without
overworking it, it should be able to handle more and more. I wouldn’t lay off completely – just limit it to start. If it doesn’t get better, seek out a
physical therapist, if you haven’t already. Find out what specific exercises (massage?) you can do to strengthen that and then do the exercises. The
worst thing you can do is to not to anything. Remember that.
My goal is to get to a size 8 by my birthday on the 26th April, before would be nice. I wasn't sure whether I should do the
4 week programs as well to boost things along. Like everyone, I guess, I want results ASAP. But I suppose what I have been
doing is starting to work and I just need to perfect what I'm doing more.
You have 8 weeks until your trip and you are in a 10 now. You can definitely get into an 8 by then. You need to do
two things – use as much weight as you can with the total body program for the 8 week period and do your exercises
3-5 times a week. The 4 week programs are like icing on the cake for when you get in better shape. Also, continue with
your intervals 2-5 days a week, as much as you can handle without overworking yourself. Your 8’s might be too big then!
The biggest hiccup I'm facing is that I'm going on holiday to New Zealand in 2 weeks, for 2 weeks. I intend to continue
my program as much as possible.
This is not a hiccup. You can carry exercise bands and do the exercises in the hotel room (or wherever you are) in
the a.m. before you leave, or in the evening when you return (only takes 30-45 minutes). Do not let a special occasion
be something that gets in the way of your healthy lifestyle, but find a way to incorporate it into it. That’s how you
achieve long-lasting lifetime results.
I have a question about the at-home no-equipment required cardio program in "At Home With The Body Sculptress."
When you say 3X Up/Down Stairs what exactly do you mean - a whole flight of steps? I live in an apartment so would
need to find some other equivalent. Would bouncing on a mini-trampoline for 3 minutes be an o.k substitute?
Also what do you mean by one-legged bend - is that the same as one-legged squat?
I think most of the others are given/illustrated in your exercise library except "Doorknob Bicep Curls"! What exactly
is that?
Sorry to be so dense but it is hard when you have no real trainer around to ask questions! India needs to come a
long way in that area!! Gyms are coming up but basically there is a lot of equipment lying around with no one to tell
you how to use it or how it can kill you! The bigger cities probably have better facilities but not my town. There are now a few places but they are not in convenient locations - one has to travel too far and so it makes it a no go situation.
Yes, I mean a whole flight of stairs and the trampoline would be a nice substitute.
The one-legged bend is where you lean over on one leg, pulling the other leg up behind you and getting your leg and your
upper body parallel to the floor. You end up bent over with a straight line from your heel to your shoulders (parallel
to the floor) and one foot planted on the floor. Bend over, stand up, repeat all 20 on one side before doing the other
side.]
The "Doorknob Biceps Curls" are done squatting up against an open door with your hands on the door knobs and your feet on
either side of the door. Pull your body up and down by flexing your biceps.
You are not at all dense. I didn't explain those exercises in the book so it's a good question worthy of posting on the
web site! And, since you are asking, you are obviously using the program! I'm proud of you! Keep up the good work.
I was reviewing your meal plan for this week and I am confused about the
amount of calories you consume. Is 1100 too little? I heard that if you
decrease too much your body will go into starvation mode and you won't be
able to lose weight? I am 5'6 and 150 pounds. Should I cut out that many
calories?
Every body is unique. The bottom limit is actually 800 cals -- that's where
obesity docs put folks for intense weight loss, BUT....
It is only a matter of calories after you do the following:
(1) get rid of sugar
(2) get rid of processed foods (bread, crackers, cereal, etc)
(3) try to minimize liquid meals (they do not boost metabolism and do not
satisfy for long)
(4) start eating more often to maximize metabolism
(5) make sure you are getting enough protein and veggies as well to max
metabolism (they are hard to digest)
THEN, as your body plateaus, you start cutting back on calories. It is in
the end what will get you very lean.
Interestingly, those of us who stay lean have come to understand that the
American guidelines are WAY TOO GENEROUS which is one reason why we are all
obese.
I've pretty much determined that MY OWN personal body achieves body fat %
according to these guidelines:
1000 cals = 10%
1100 cals = 11%
1200 cals = 12%
1300 cals = 13%
1400 cals = 15%
1500 cals = 16%
1600 cals = 18%
etc
So when I'm getting leaner in the Spring, I cut back to the required cals.
Right now with snacks I'm probably at 1200-1300 cals.
One published guideline is to multiply your bodyweight by the following for
the following goals:
bodyweight x 10 for fat loss.........................for me that = 1200
bodyweight x 11 for maintenance.................for me that = 1350
bodyweight x 12 for gain.............................for me that = 1476
Think about how hard you have been exercising. An hour a day is A LOT! If
your body isn't reducing and you've basically accomplished 1-4 above then
you will need to start reducing calories (100-500 a day to start).
Get this.......once I received your program, I needed to print order to be home with my fam. and read. (comp.is at work) all
that back & fourth trouble you had to go through with me finally ended....THEN I needed ink, husband bought me ink (husband) couldn't get it to work,......... finally fixed.
Went to your program to print??? no connection!!! They
turned my server off do to late payment. What I had printed b4 the shut off was half words cut off and we filled them in trying to figure out what it said, i was desperate to begin your program. I waited till the 30th to get connected again, tried, NO CONNECTION. He said I went over my 200 hours in internet time so I now need to wait till April 1 to get it turned on. AS YOU CAN SEE THIS MORNING IM FINALLY HERE AND WILL BEGIN PRINTING YOUR PROGRAM AND LISTENING TO YOUR SEMINAR.!!!!!!!!YEAH!
On the evening I couldn't get anything to work, clients left & husband came to my shop, I started crying & could hardly speek. I told him I wanted his help for him to read this program w/me, coach me and tell me what work out to do next. This menapause fog is hell I tell ya. For me to ask husband for help is odd for the fact I have been so angry at him for yes being thin, eating what he wants and telling me if I lost 20lbs he'd be more attracted to me. ouch.
But I know he loves me and he's just stupid!!!!!! hahahah I know he loves me and means well, he was going to be a pastor , that fell through do to politics in the seminary, long horrable story, not his fault. SO I asked him for help and he is.
Thank you so much again, I finally can't wait to get started, yesterday was my first day, I got on the tredmill 30 min. jog/walking fast. One day at a time.
My goodness, you really did have a TON of obstacle to overcome, didn't you? Everyone else should be inspired by your
effort in the face of everything! Good job.
Hello,,,I wrote you 3-4days ago excited I was starting your program finally, I did the tredmill 30min. then the next day, my grandpa is in the hospital hanging on a prayer. My son's prom and updo day with another late night.
My husband evensaid there was no time with in the last 2 days to do my second day workout. I feel like such a slob. Question. Should I start all over now or just do day 2 and start from there? Another question. On your sugar index of high and low foods, It was overwhelming to me with some of the food Ive never heard of. SO. Are egg whites and vegies low,,,I didn't see them on the chart? I was looking for poor people food right in my own kitchen or at shop n save. I eat chicken breasts w/mustard and vegies...what about nocarb fudge bars???hahahah boy do I need help with
eating too. I do eats oats plain,,eveery morning.
LIFE GETS IN THE WAY -- sometimes more, sometimes less, but it has a way of knocking you right onto your tushy just as soon as you get going. It does it to me, too. So what do you do? You keep putting one foot in front of the other. If you miss a day, start back as soon as you can, on the next day's plan. It is all about making as many positive choices as you can and doing your best, which is all you can ever expect from yourself.
So I would suggest just going to the next day's workout and starting there. That's fine.
The glycemic index in very comprehensive, isn't it? I don't know what a great deal of that stuff is either. Egg whites and veggies are very low. Meat and fish (protein) of all kinds is very low. In fact I think that the more closely we can stick to lean proteins and veggies, the better off we are.
Low-carb fudge? Sure, why not. It's all about goals. Decide what you want to accomplish (i.e. 1 inch off of my waist) and then get to work. If the food you are eating and the exercise are getting that for you, then you are just fine. If not, change something (less food/calories, more exercise). I have a low-carb bar on a regular basis and Michael and I like to make sugar-free jello pudding. There is room for what you love -- just remember not to overdo it.
Oats? They are a very good complex carbohydrate. You might consider pairing them with a protein (some slivered almonds, eggs or a protein shake are good choices with oatmeal).
Have a great weekend and forgive yourself for imperfections. We all can only do the best we can do with what life deals us.
I printed the information on your 4 week guide to awesome abs but I have to ask you a question. In the past, when I
used to workout and did crunches, my lower back would always seem strained, is there something I was doing wrong. When
I lay flat on the floor you can put a hand all the way under my back because it arches, should I put a pillow under there
for support when doing the sit-ups?
See if this helps.
Your lower back will be involved in all abdominal exercises. It gets strengthened as part of your "core." Whenever
you get your legs involved, your lower back gets more involved. I wouldn't suggest a pillow. I would suggest pulling
your navel as close down and into the floor as possible, and keep from swinging your legs all the way out in a
straight line and down to the floor. What I mean is that the straighter and further to the floor your legs go,
as in a reverse crunch, or a V-crunch, for example, the more your back is impacted. ( Also, if your body dips
too closely to the floor when doing the "butt-ups" you'll feel a strain. Don't dip so close to the floor. Keep
your body slightly arched upward for that one.) When you start to feel the strain, pull your legs in closer and
keep them in tighter for the remainder of the exercise. That should make a big difference, and perhaps be all you
need to do.
Also, to start, when you are lying on your back, put your legs straight up in the air and "scootch" your rear and lower
back in so that your lower back gets as near to the floor as you are able prior to beginning.
I did it! After day 1 and the chair squats and walking lunges, I had trouble negotiating stairs for a few days. And
I could feel the workout in my back and triceps the day after those too.
I had to substitute regular (sitting) concentration curls for leaning conc.
curls -- my knees and quads gave out after the first set, no doubt still feeling the effects of Day 1. I had a little
trouble with the superman -- I carry a lot of tension in my neck and shoulders because of all the time I spend at the
computer at work, but I did make it through 3 sets of 10.
Today was my worst. I had a terribly frustrating day at work, and it would have been so easy to sit in the family room,
look at the rain, and say forget it. But I have my trusty umbrella and together we crossed the (very) soggy yard. I feel
like such a wimp for using 3-lb weights for the lateral raise. I was able to maintain good form throughout, and with the
5-lb weights, I couldn't raise my arms much past 60 degrees even on the first rep. (What I needed was 4 lbs!)
Still, I am proud to say I followed the exercise Rx all six days and made reasonably healthy food choices. No fast
food all week, and just a few diet
Cokes and Cheetos at work. Lots of carrots and tuna. I'm looking forward
to my Friday "off" and as a bonus, I'll be getting a free massage from a friend who is getting certified and needs to
practice on volunteers!
It's very helpful for me to just look at this one day at a time. When I go into work, I focus on what I have to do *today*.
I look up those
exercises, visualize them to see if I need any clarification, and tell myself, "Oh, I can do four exercises/30 minutes
of cardio -- that's all I have to do today!" And it really helps that the program was different each day.
It will be interesting next month to see how my measurements have changed!
GOOD JOB!!!
Do you have any fat free recipes and ab exercises to decrease to size of my abdominal area?
You know... fat free just doesn't work. It is a matter of fact that it was
only AFTER the nation went to fat free a decade ago that the obesity
epidemic started. More and more research is proving that the body actually
needs (the good) fat to burn fat. Have you seen the photos on my web site?
Look in the photo gallery. I don't touch anything that is labeled "low-fat"
and one of the reasons is that it is usually high-sugar, or processed so
much that as soon as it hits your blood stream it becomes sugar (high
glycemic value). It's high blood sugar that causes body fat stores! Read
the article you received for more information on that.
As far as toning your abs, it's a matter of losing the outer layer of fat
which is on them, and that is going to best be done with a combination of
strength training, cariovascular exercise and diet.
The "At Home With The Body Sculptress" and "Learn How To Eat To Become A
Fat-Burning Machine" e-books are a good combination for you. They are
loaded with exercises and recipes. If you follow the 2 e-books, you can be
a completely different body in a matter of weeks -- really! Go to
www.thebodysculptress.com to read about each of the e-books right from the
main web page.
Is there a good substitue for eggs? I noticed that you eat 3 eggs (1
yolk) a day and I hate eggs. Any suggestion for a good replacement other
than the usual--turkey, tuna, etc.?
There are as many substitutes as there are lean protein.....
Soy (all forms), whey, cottage cheese, chicken franks (only from Whole
Foods!), turkey bacon, lean ground beef, salmon, white fish, lean cuts of
steak, pork, peanuts, black beans, etc....
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