My trainer, Matt Enriquez, gave this workout to me during my 80lb weight loss journey. Now I’m paying it forward : )
Modify by not using weights for the step backs, jumping lunges & high knee presses. Just do lunges instead of jumping lunges. Squats instead of goblet squats. For the squats be sure your weight is on the heels & push butt back like you are peeing in the woods!
Step backs make sure knee stays in alignment with ankle not over the toe!
Make sure you thrust your hips forward aggressively during the swings & squeeze your butt tight.
Lunges keep the knee aligned with ankle.
Pelvic thrust make sure you squeeze your butt tight on way up & pause at the top.
I have a huge sweet tooth. In the beginning of my weight loss journey my trainer banished all sugar & sweet treats from my diet. He told me I was a sugar addict. I suggested just cutting back like a true addict. He said “NO SUGAR”. Not even fruit or fruit juices the first 3 months.
I had to learn self control, detox & clear my mind, body & soul from my sugar addiction. I had to stop turning to sugar to comfort me. I had to peel off not just the layers of fat but more importantly the layers inside. Real change happens inside first then you see it on the outside.
After 3 months I had lost 30lbs & 30 inches off my entire body by eating paleo & exercising 6 days a week. it was my daughter’s first communion which of course required a cake. I ordered very indulgent cake plus cookies from a popular bakery. Those were for our family & friends coming. The non paleo people. The people who made fun of my new found “caveman diet”. The people who said “paleo isn’t real food” which if they had educated themselves at all would have realized paleo is only real food.
My trainer made me my own paleo chocolate cake complete with frosting, the most important part. He gave me 3 slices; one for me, my husband & my daughter. He was smart. He knew willpower was a muscle you need to exercise & that muscle wasn’t strong enough yet to handle an entire cake in my home. He said my home needed to be my safe haven. You can’t eat what’s not there. So on the day of her celebration he handed me the container with 3 slices of cake. Everyone was making fun of my “cake” actually using air quotes to describe it.
My trainer's kind gesture got me through feeling deprived at my daughter’s special occasion & taught me I can actually be satiated with one slice of cake as opposed to the entire cake I used to eat. It’s a very dense rich cake that even I am not capable of eating more than a slice in one sitting. That slice of cake drew more attention than if Martha Stewart baked a cake. Everyone wanted to try a bite to see what “this paleo thing was all about”. They said “wow it actually looks good” & “it even has frosting?”
The same people who had inquired if I was getting a “real cake” were now standing there wolfing down their diabates sugar coma inducing cake AND cookies, yet they were badgering me to try a bite of the one small slice I was allocated.
I told them: hire Matt, pay your dues yourself & earn this fucking piece of “cake” like I have.
Enjoy your cake. You fucking earned it.