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Hey Everybody!

I can’t believe that it is already April! These past few months have literally flown by. The highlights for me were definitely Philadelphia and California Mania. I had so much fun! Mania conventions always remind me of how blessed I am. Not only am I able to share my passion with others, but I get to meet so many energetic, warm, and friendly people. It is amazing how quickly people connect with each other when they share a common passion. 

Usually my newsletters focus on nutrition. It is truly the KEY to getting results. However, the other part of the equation is exercise, which is what I want to focus on today...specifically muscle. I see so many people making mistakes in this area. A clean diet and cardio will get you lean, but muscle work is what gives your body definition.


When it comes to muscle work, so many people stay in their comfort zone. This will never work. To develop muscle, you have to consider several factors. I call these factors the three “C”s of muscle development. First you must CHALLENGE your body. You must do more than your body is used to doing. You must get outside your comfort zone. Muscle work should be hard. Second, you must create CONFUSION. Your body adapts very quickly to what you are doing. You always need to change things up and keep your muscles guessing. Lastly, CONSISTENCY is key. Doing muscle every now and then does nothing. You have to do it regularly to get results (every other day with a goal of three times per week). Your body will not change if you are not consistent with your workouts and your eating. When you put all these factors together along with a clean, well balanced diet...magic happens! You get a lean, strong, defined body with an amazing metabolism.

The great thing about Horizontal Conditioning is that it incorporates all of these factors. Workouts are always outside the box. They are intense, creative and always changing. Horizontal Conditioning puts the “SPANX” on your body all day long. Body weight workouts, like Horizontal, are becoming more and more popular for obtaining strength and definition. Results are lean and defined muscles instead of awkward bulk. Everybody who is semi-fit needs to be incorporating Horizontal into their fitness routine. There is nothing else like it.

So often I hear complaints about peoples mid-section (their “muffin top” specifically). EAT CLEAN, DO HORIZONTAL...that does the trick. It works every time. I know it is hard, that is why it works. So many people think they are doing core work, but when they try Horizontal, they realize they were not. At least not to that extreme. If you confine yourself to easy, comfortable workouts, your body will never change. If you don’t try, you will never get there. Strength comes quickly, you just have to start. 

As most of you know, Horizontal Conditioning is my passion. I think it is the most amazing workout. It has brought me strength and definition that I never thought was possible. I believe in it and it’s results. However, I realize it may not be for everybody. If your muscle workout is something other than Horizontal Conditioning, make sure you have those three “C”s covered so that you continue to get results.

Until next time, keep eating clean, get Horizontal and stay positive!



1.
Check out the Horizontal Club on line. (www.horizontalconditioning.com)

2. The 101 Club is awesome. Workouts are only 20-30 minutes long and props, if any, are minimal. These would be the perfect workouts to do at home. You can pull different ones out each week to keep the “confusion.” All 101 workouts are basic, but still very challenging. I am always sore after filming these workouts.

3. The Hard Core Club is my class in action. It is a 50+minute workout full of creative and intense moves. Great for instructors or personal trainers who want ideas. Also, the perfect workout for anyone who can do a kick-butt workout on their own.

4. Instructors, don’t forget that you can bring Horizontal classes to your club. Check the website out for more information on how to make that happen.

5. Idea: Start a “recipe box” of Horizontal club workouts. Each week pull out a new workout. This will keep things fresh for your body and your mind.

6. The Getting Started series of Horizontal DVDs are a must have (Getting Started/Getting Stronger/Get Rolling). Like the 101 Club dvds, they are short and intense and can be worked into any busy schedule. Great for athletes who want to work on core strength and endurance. Definitely makes you stronger and faster at any sport.


 

• Incorporate good fats into every meal (mono/poly-unsaturated). At LEAST 10 grams. Things like nuts, seeds, nut butter, avocado, olives, flax, chia/hemp seeds

• Although any variety of nuts are fine, one of the best nuts are walnuts because of their Omega-3 content. Try to incorporate chopped walnuts into cereal, yogurt, salads. I buy 4-5 bags at a time and keep them in the freezer.

• Substitute nuts/seeds for chips/crackers. It is better for you as well as your children. Nuts have good fat, antioxidants, protein, and fiber, which is much more than you can say about chips and crackers.

• Try to add cold water fish into your diet two times per week (salmon, mackerel, tuna). Any seafood is a great way to add lean protein to meals.

• You can also try coconut oil, which is a saturated fat, but a healthy fat, as long as it is not hydrogenated. I have had clients cook with it, or add it to oatmeal in the morning.



Recipe of the month

Pork with Apples and Cabbage from the Arizona Republic

2 tbs olive oil divided
1 tbs cider vinegar divided
2 tbs brown sugar 
1/2 tsp Dijon mustard
1 pound pork tenderloin
2 medium tart apples (Granny Smith/Honey Crisp) - (I add more)
8 ounces (4 cups) shredded red cabbage - (I add a lot more)
salt and pepper

In zip-lock bag, combine 1 1/2 tbs of oil and 1/2 tsp of vinegar, 1 tbs of brown sugar and mustard. Add pork, seal bag and refrigerate. Let marinate for 20 minutes or overnight.

Heat 1/2 tbs of oil in a large skillet over medium-high heat. Cook pork 10 minutes, turning often. Peel and slice apples. Put pork on a plate. Add cabbage to skillet, saute 5 minutes. Stir in vinegar and brown sugar; season with salt and pepper. Add apples. Place pork on cabbage mixture, cover pan and cook about 10 minutes. Nutritious and delicious! Enjoy!