27 Jun

Lose a POUND a Week!

Stay slim following this 7-day plan on your treadmill.

All you need is a good pair of running shoes, a treadmill, and a little dedication. 

Level One

Warm up: Walk at a comfortable pace for 3-4 minutes

Increase the speed 1 mph. Hold that pace for 2-minutes

Increase the incline to 3%

If that feel easy, take it to 5% and keep it there for 5-minutes

Bring the incline down and slow your speed to 1 mph. 

Place your feet on the side rails and hold onto the heart rate monitor bar. 

Squat back slowly and return back to standing. 

Repeat for 2-minutes

After 2-minutes of squats, return back to your walking pace yet increase it by 1-mph. 

Stay at that pace for 2-minutes

Add Incline to 5% 

Hike for 5-minutes

Bring the incline down and slow your speed to 1 mph.

Place your feet on the foot rails and hands on the heart rate bar. 

Step feet back, and lower your chest down towards the heart rate bar. 

Repeat for 2-minutes.

After 2-minutes of pushups, return back to your last walking pace yet increase it by 1 mph. 

Stay at that pace for 2-minutes.

Bring the incline down and slow your speed to 1 mph. 

Place your feet on the side rails and hold onto the heart rate monitor bar. 

Squat back slowly and return back to standing. 

Repeat for 2-minutes

If you can, increase your speed to a pace that has you jogging. It’s only for 1-minute! This is a great way to increase your fitness level and get you ready for level two of this program. 

After 1-minute, take the speed down to a comfortable walking pace and cool down for 3-4 minutes. 

Level Two

Warm up: Walk at a comfortable pace for 3-4 minutes

Increase the speed 1 mph. Hold that pace for 2-minutes

Increase the incline to 5%

If that feel easy, take it to 8% and keep it there for 5-minutes

Bring the incline down and slow your speed to 1 mph. 

Place your feet on the side rails and hold onto the heart rate monitor bar. 

Squat back slowly and return back to standing. 

Repeat for 2-minutes

After 2-minutes of squats, return back to your walking pace yet increase it by 1-mph. 

Stay at that pace for 2-minutes

Add Incline to 8% 

Hike for 5-minutes

Bring the incline down and slow your speed to 1 mph.

Place your feet on the foot rails and hands on the heart rate bar. 

Step feet back, and lower your chest down towards the heart rate bar. 

Repeat for 2-minutes.

After 2-minutes of pushups, return back to your last walking pace for 1-minute

Now, increase your pace to a jog. Stay at that pace for 2-minutes.

Bring the incline down and slow your speed to 1 mph. 

Place your feet on the side rails and hold onto the heart rate monitor bar. 

Squat back slowly and return back to standing. 

Repeat for 2-minutes

If you can, increase your speed to a run (6-7 mph). It’s only for 1-minute! This is a great way to increase your fitness level and get you ready for level three of this program. 

After 1-minute, take the speed down to a comfortable walking pace and repeat the entire program again. 

End with a 3-4 minute cool down. 

Level Three

Warm up: Walk at a comfortable pace for 3-4 minutes

Increase the speed 1 mph. Hold that pace for 2-minutes

Increase the incline to 10%

If that feel easy, take it to 15% and keep it there for 5-minutes

Bring the incline down and slow your speed to 1 mph. 

Place your feet on the side rails and hold onto the heart rate monitor bar. 

Squat back slowly and return back to standing. 

Repeat for 2-minutes

After 2-minutes of squats, increase the speed to a comfortable running pace (6mph) 

Stay at that pace for 2-minutes

Add Incline to 5% 

Hold that pace for 5-minutes

Take the incline down and increase your running speed to 6.5 or 7 mph or which ever is hard for you. 

Maintain that pace for 5-minutes

Take the speed back down to a comfortable run or jog. Add 5% incline and maintain that for 5-minutes.

Bring the incline down and slow your speed to 1 mph. 

Hop off your treadmill and PLANK or PLANK with KNEE to ELBOW for 1-minute. 

Back on the treadmill yet this time let’s work our back.

Use the hand rails to do modified pull-ups. Do this for 1-minute.

 

 

After pull-ups. Stand up and RUN! 

Take that speed up to a uncomfortable pace. It’s only for 1-minute! GO! 

Slow your speed down to a walking pace (4 mph), and increase your incline to 15%. Hike for 3-minutes. 

Cool down by doing Push-Ups on the Treadmill or on the Floor. 

How many can you do? Try to do 1-more than you did today, tomorrow.

End with some stretches or walk for another 5-minutes. 

01 Oct

Fall into Fitness!

Do you feel trapped in body that you feel is not yours?

Do you wish you had energy and motivation to exercise?
 
Do you want to look and feel younger?
 
As someone who had answered yes to all of the above, I can stand here today and say, “You’ve come to the right place!”
 
It’s been years of living fat free and feeling limitless as I follow the plan I’m going to share with you below.
 
First, success in reaching our fitness goals starts with having a plan.
 
Have you checked out the LAWS OF LEAN?
 
It’s a 1O-day step by step plan with daily guidance from me and the TBFC team.
 
On this plan, you’ll find freedom as you see your stomach tighten and flatten within days, your energy level soar, all over body fat reduction will take place quickly, and you will be fueled and motivated as you receive countless compliments on how young and healthy you look.
 
Second, combine great eating with strength training.
 
If you want to transform your body quickly, get off the treadmill and start strength training.
 
Women shy away from weight lifting in fear of getting big and bulky.
 
Yet, weight training does not make you big and bulky, cupcakes do.
 
Women who strength train combined with a healthy meal plan become more compact, look younger, look more fit, and have beautiful shape and tone.
 
As a certified personal trainer for over 28 years I can attest to the power weight training has on the body.
 
Not only will you look better, hitting the weights will turn your body into a fat burning machine!
 
The more lean mass we have the higher your metabolic rate.
 
This is why men can lose weight quickly and women can’t. Men naturally carry more muscle than women.
 
Here are just a few of the hundreds of people our program has touched.

 

KarinaBandARAW

 Of course the longer you live The Belly Fit way the better your results. 

We are so excited and happy for all of those that have changed their life.  When you change the physical body it’s amazing the transformation that takes place mentally, emotionally, and spiritually as well.  We wish and want this for every body. 

Start your plan to health and wellness for life feeling free and limitless every day. 

Join us at The Belly Fit Club, as we will be there with you every step of the way. 

To your health,

Kristie “Belly”ston

 

 

 

03 Mar

Get Ripped!

FOR THE MEN

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Day One

Chest/Back

 (4 sets of 8 reps)

Dumbbell Bench Press

-superset with-

Bent-Over Rows

 

(4 sets of 8 reps)

Incline Bench Press

-superset with-

Reverse Fly

 

Day Two

Quads and Hamstrings

(3 sets of 10 reps)
Squats
-superset with-
Deadlifts
Leg Extension

(3 sets of 10 reps)
Standing Calf Raise
-superset with-
Seated Calf Raise

Day Three

Biceps/Triceps

(3 set of 10 reps)
Biceps Curl
-superset with-
Overhead Triceps Extension

(3 sets of 10 reps)
Iso Curl
-superset with-
Bench Triceps Dip

Day Four

Shoulders/Back

(3 sets of 10 reps)
Overhead Shoulder Press
-superset with-
Lat Pull down
Alt. Shoulder Press

(3 sets of 10 reps)
Pull Ups
Shoulder Circles (front to side)
-superset with-
Straight-Arm Pull downs

 

~Ryan Belliston

NASM CPT

The Results! 

DrKarlBrownBandAtestimonial

 

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