Category: cool stuff

Posted in cool stuff, fitness, glutes, growth, nutrition

Sweet Cakes i.e. nice glutes

Posted on by janineop

I’ll admit it. I have a flat, sad little butt. Probably from sitting for the last 20 years. To try and inflate it a bit, I enlisted the help of Ashley Horner’s “Sweet Cakes” Glute program. I  am not a fan of the porno pic on the cover (although I am sure the FedEx print guys were super happy) but the workouts are very targeted. Its $50 (a lot, I know) for 13+ pages. But I guess if you shell out that kind of cash for 13 pages, you probably will use it out of guilt.

The workouts are supposed to be used the end of a regular leg day. I would recommend that you don’t do this. They are about 45 minutes of intense work if you don’t stop to gab, look at your phone or lurk at people.  I don’t have 2 hours to spend in the gym so I do these workouts 3 days a week by themselves.

I am halfway through and although my butt looks nothing like the front cover, I can say that my glutes are smoked at the end of each workout. I took my ‘before’ shots (eecchh) and hope to take some ‘after’ ones in about 6 months.  Or sooner…

My opinion? Buy it if you are serious about building your glutes.

And don’t forget, nutrition needs to follow your intense workout. So plan to re-feed your muscles when you are done (20g protein, 20-40g carbs, 5g or less of fat).

Posted in apps, business, cool stuff, education, growth, Uncategorized

Learning Instagram Marketing – cool tips I’d like to share.

Posted on by janineop

On Cyber Monday I was alerted to a great deal on Udemy.com. ALL their courses were $10. I bought eight of them ranging from graphic design, outsources, eBook course and overall marketing. I decided to start with Instagram course because it was only 4.5 hours long.  I have already taken Chalene Johnson’s ‘Instagram Impact’ course which I loved. She’s very smart, funny and concise.  But since I plan to focus mainly on Instagram as my social media of choice, I want to become an expert so I can deliver THE BEST content.

This course pictured is excellent. He takes students from absolute beginner level to advanced in REAL TIME using “live” demonstrations. Pretty amazing.

He also gives you some great websites and apps to use to track and market. For example, I am sure you have heard of Iconosquare but have you heard of “tags for likes”? It shows you the most popular hashtags to incorporate in your posting along with ones you create (adding popular plus unique to get the most views).

He also shows you a few really great ways to find targeted customers. What Chalene Johnson calls “lifers”, people you want as your customers. Not random people. Since I want to build an authentic business with targeted customers that I want to help, I found this very helpful.

Bottom line: If you are new to Instagram or a seasoned veteran, take a look at Udemy’s Instagram courses. They even offer free ones. I would recommend the one I posted above because it’s satisfied my desire to learn about IG and I have learned the sociological and psychological aspects as well.

 

 

Posted in apps, cool stuff, education, fitness, growth, nutrition

Day 1 – Nov 30th

Posted on by janineop

Here are some gadgets, books and other tools I am using to help with my transformation:

  • “Strong” app for workout tracking
  • Jessie Hilgenberg and Ashley Horner training programs
  • Bodybuilding.com’s exercise database
  • Gauge Girl Training Macro Substitution Guide
  • progress photos (ugh….they sure tell the truth)

 

Here are some gadgets, books and other tools I am using to help with my business:

My year long internship!

  • Udemy courses on marketing, graphic design, and business (8 total)
  • Chalene Johnson’s Instagram Impact (I LOVED this!!)
  • pixaby for free stock photos
  • Mail Chimp (must learn)
  • Squarespace for my business website (love it!)
  • 99 designs for my logo (this could have waited

 

Here are some gadgets, books and other tools I am using for overall well being:

  • “headspace” app to meditate
  • reading “The One Thing”
  • notifications on my phone for: drinking water, meditation, being present, standing up straight and breathing.

My workout today:

Deadlifts (80% of 1 rm. 3 sets of 8)
Wall crawls (I died)
battle rope
pulls ups (assisted)
renegade rows
one arm rows
back extensions

*tried to do more but people kept talking to me and I had a time limit at the gym. Grrr.

Nutrition:
Clean except for two chocolates. I really need to eat more calories.

Meditation:
I am using Headspace. It wasn’t cheap ($100 for the year) but I figured I needed something good to get me started. Sat down…mind immediately wandered. Realized that my hip hurt  so I started stretching. I got maybe 4 minutes into it before I got up and began doing small chores.  Its only a 10 minute mediation and I failed miserably. Ill try again la mañana. 

Focus for tomorrow:

  1. Rest and recovery. I think I need to dial the weight training down to four days a week. Its harder to recover as I get older. The Ashley Horner program is really challenging but designed for those young folks who can spend 1-2 hours a day in the gym. Ill keep doing it.
  2. Mediation – I really need to meditate…Im stressed.
  3. Start internship tomorrow but I still want to start my Udemy courses too. Now I see why I need meditation…