When the “My Gym Trainer” book series came out last winter, we received a lot of feedback from men and women who wanted a version to do at home, since not everyone has a gym membership. We loved the idea and recently launched our “My Trainer Fitness for at Home” 6-pack! It’s a great DIY fitness booklet containing 6 at-home workouts, each containing both cardio and weight training. Days 1 & 4 provide lower body exercise, while Days 2 & 5 work the upper body and finally, Days 3 & 6 hit those core muscles (abs and low back) for a complete full-body workout in 1 week. Of course, just like the MGT books, you can space out the workouts and only exercise 3x/week and then you would not do the same workout twice over a 2- week period. One of the best things about the 6-pack is that EACH WORKOUT IS ONLY 30 MINUTES. And anyone can commit to 30 minutes a day, especially at their house, even in their PJs! J The workouts are easy to follow too! You only need 2 sets of dumbbells (1 heavy, 1 light; how to choose is outlined in the pack), a chair and a mat. Each workout consists of 2 circuits, each of which last 15 minutes. Simply follow the circuit of exercises through as they are laid out, moving quickly from one exercise to the next to get a great cardio, as well as strength workout and boost the metabolism all day long. Start your day off right with a MTFAH workout in the morning before work to stay revved all day! Here is an example of what you can expect:

Purchase your MTFAH 6-pack for only $10 at http://www.MyTrainerFitness.com


Every gym will have some version of a cable machine with removable
attachments, each one looking a little different than the next. If you have trouble
finding one, just ask a trainer to send you in the right direction.
Once you get there, there are innumerable different exercises using various
attachments to work the arms, chest, back and even glutes. In this week’s
tutorial, we show you a few of MGT’s favorite exercises using the cable machine.
Some of the most common attachments include the V-bar and the Rope, both
great for doing triceps press-downs to target the back of the arm. The Rope and
Straight Bar can also be used to do biceps curls.

Check out our video on how to change out the attachments using the carabiners,
and which exercises work which muscle groups. Come on ladies! Let’s tighten
up the flab on the back of that arm!

The elliptical trainer is one of the most popular cardio machines at the gym because it is low impact and works the legs, glutes, hamstrings and even the upper body if you don’t hold onto the railings and instead work your arms back and forth.  But many exercisers will stride along without paying attention to intensity…reading a magazine!  We know you have done it!  J

Don’t read a magazine! Monitor your intensity this way:

Most elliptical machines at your gym will have not only a “Resistance” and “Crossramp” measurement, but also something called “Strides per Minute (SPM).”  SPM is a measure of how fast your legs are moving and it is a great way to monitor your intensity.  For example, many of the elliptical workouts in MGT dictate a certain resistance, but leave the SPM up to you.  However, if you are at Level 15 Resistance, but your legs are barely moving, it may not be the amount of intensity needed to generate great results.  For your higher resistances (10 and above), aim for above 140 SPM, while your lower resistances can allow for SPMs as high as 200.  On your recovery segment, move as slow as you like, but remember, during your hard intervals, a tough resistance + a challenging SPM = great results!

Below is a great NEW elliptical workout, not featured in any of the My Gym Trainer books.  As you move through the different resistances, focus on your strides-per-minute (SPM) and do your best to maintain your perceived exertion between 8-9 (on a scale of 1-10) on the tough intervals.  During the rest periods, go at whatever speed you want and recover slowly so that you can push just as hard on the next bout.

Navigating a gym can be a daunting task for many, and that is precisely why Jill & LeAura created the My Gym Trainer series of books, to help everyone get a great workout and feel like a gym pro! In this new series, we are going to be offering up short tutorials for MGT users to learn about new machines or exercises at their gym.

In this tutorial, Jill shows you how to recognize and use the Smith Machine, which is a gym staple. It is different from the squat rack in that it has a bar that stays on its axis, instead of a free-standing bar. Bars can weight between 2 lbs up to 45 lbs depending on the brand so be sure to check the machine before adding additional weights.

The Smith Machine can be a great tool for increasing isolation of a muscle group, because there is less stabilization needed, when compared to a free squat or lunge. Some MGT movements that use the Smith Machine include:

  • Squats In-place
  • Lunges
  • Deadlifts
  • Up-right Rows
  • Glute Kick-backs
  • Hamstring Pull-backs
  • Single-leg Lunges
  • Plie Squats

After a good My Gym Trainer workout, it is important to give your body the fuel it needs to repair muscles and refill energy stores. This is the perfect window to have a protein shake containing whey protein and a little carbohydrate for recouping (but not too much or it will go into fat storage). Choosing what types of carbs is important because ones that are more quickly absorbed are ideal, but they should still be clean ones like fruit, honey or real grape juice (i.e. it’s not an excuse to grab a cookie!).

Here is one of our My Gym Trainer favorites and Jill making it using the Magic Bullet blender (love that thing!), yum!

Protein Berry Smoothie

  • 1 scoop strawberry whey protein powder
  • 8 oz unsweetened almond milk (vanilla or original flavor)
  • 1 cup mixed frozen berries
  • ½ cup ice

Add muscle recovery supplements like L-glutamine or branched-chain amino acids (BCAAs) if you want
Place all ingredients in the Magic Bullet and blend until smooth Give it a try!

Let’s face it, chicken breasts can get old. Dry. Boring.  Recently, we were fooling around in the kitchen and formulated a great– simple and quick!– recipe for some protein pancakes.  They are yummy, and they are ideal for right after a good, hard MGT workout because of the whey protein and oats.  Here is the recipe, let us know what you think!  info@mytrainerfitness.com

Mix the following in a large bowl or mix in blender:

  • 2/3 cup liquid egg whites
  • 2/3 cup unsweetened vanilla almond milk
  • 2 scoops vanilla whey protein powder
  • 2/3 cup dry old-fashioned oatmeal
  • 1/4 cup almond flour
  • 1 tbsp ground cinnamon
  • Dash of nutmeg
  • (Optional- dash of Pumpkin Pie spice)

Blend or mix until smooth.  Spray an omelet pan with PAM and put on medium heat.
Pour batter into pan and cook as one BIG pancake.  Makes 2 large pancakes (2 servings).
Add 2 tbsp Josephs Sugar-free maple syrup and eat!

Summer is in full swing and though we love gym workouts of course, we can’t
help but want to bring the My Gym Trainer concepts outdoors to get a great,
heart-pumping, fat-blasting workout in The Great Outdoors. Something about
being outside brings back the invigorated feeling of youth and reenergizes us for
the day.

So, we are excited to be bringing you our very own outdoor book, called “My
Trainer Fitness for Outdoors!
” It is a “6-pack” of workouts that are designed to be done outside, anywhere!

Six complete workouts, each containing both cardio and weight-training for only
$15 (including shipping & tax). They will be ready for purchase on our website
http://www.MyTrainerFitness.com within a week! Great, fun workouts that get you
measurable results! Here is a taste of what you can expect:

Complete a 5-minute warm-up consisting of jogging or quick walking, light
lunges, squats, side steps, high knees and skips. Be sure to get nice and warm
before beginning the circuits. Here is your sample 30-minute outdoor workout!

Circuit #1: 15 minutes – Upper Body & Cardio
Perform the following exercises in a circuit, completing as many rounds as
possible in 15 minutes. Rest as needed.

Circuit #2: 15 minutes – Lower Body & Cardio
Perform the following exercises in a circuit, completing as many rounds as possible in 15 minutes. Rest as needed.