If you have big thighs and want to tone them up and/or make them 
smaller, don't do heavy weight! Do sets of 20-30 reps on many exercises.
Triple and quadruple sets (circuit), with no rest, then rest 30-60 seconds 
at the very end of the circuit, and repeat for 3 sets.  This will burn fat and
lean out the legs dramatically! Stick to exercises such as plyometrics, 
kickboxing, floor booty exercises, lunges, plie squats, step ups with 
light to no weight...focusing on squeezing the booty, your thighs will 
automatically be included. Many women make the mistake of doing 
mass-building exercises in excess, such as the leg-press and heavy 
leg-extentions, this should be done only once in a blue moon if you
are looking to tone the legs DOWN. Go heavier just every once in a while!
 Grow your calves to make your thighs appear smaller. Of course NONE 
OF THIS WILL WORK WITHOUT THE RIGHT MEA PLANS FOR YOUR
BODY!! 
   Here is a sample workout I just sent one of my online clients who 
needs to tone/lift/grow her booty, lean down/slim her legs:

Glute focus, legs
WARM UP: 10 minutes on stairmaster (Jolene's Intervals #2)	WT	REPS
Smith machine plie squats, feet slightly fwd. toes out, squeeze butt/pelvic thrust at top	?	20		20		20
TRIPLE SET WITH-  Double dip walking lunges, using butt, glute kickback and hold at top, then step	0-20 lbs	24		24		24
AND- jump squats	0	20		20		20
THEN   1 leg step ups- press with heel/knee raise at top/squeeze butt cheek/pelvic thrust at top	5-8 lbs	15ea		15		15
TRIPLE SET WITH  Pelvic thrust	0-10lbs	30		30		30
AND  1 leg straight leg deadlift with db (knee raise/pelvic thrust at top/squeeze butt)	15-20lbs	15		15		15
THEN  DUMBELL back lunge to knee raise	5-8lbs	15ea side		15ea		15ea
TRIPLE SET WITH- hip abductor, leaning forward, arch back, use butt…not hips. Hold for 2 seconds     AND       Jump Lunges THEN Floor Dirty Dogs, Donkey Kicks, Alt Leg-up Pelvic Thrusts (20 each leg, 1-3 sets each- triple set)	? 0	20 30		20 30		20 30
Calves- 4-5 sets of 10-15reps on Leg Press, 1 leg at a time.  Cardio- Jolene's Treamill Intervals #5 for 35 minutes
Abs, stretch www.JoleneCarter.com

NEW AND IMPROVED BOOTY CAMP!!!! 5:30 AM CLASS BEGINS MONDAY! DOWNLOAD PHOTO AND ZOOM IN FOR INFORMATION! I AM SO EXCITED FOR THE NEW OPTIONS! YOU CAN STILL DO CASH OR CHECK, OR CREDIT CARD VIA PAYPAL ON WWW.JOLENECARTER.COM class=fcg>

Jump start your weight loss! I put my new Boot Camp clients on this when they start and it makes you lose more weight FASTER and FEEL AWESOME! I love it and so do all of my clients. Click below! Max E is my favorite but many of my clients love the Max C.

www.advocare.com/0712941




Afterwards, I LOVE to stay on my favorite fat blasting energy bundle that I put together. Try it!
Click here!
www.advocare.com/0712941

My Advocare Story
www.advocare.com/0712941

Well, I don't speak any Hungarian, but I see our names! Laura is always so good about sharing me, such a loyal girl. Love ya, chica!

  I am so thankful and honored to share my experience on this blog.  I have so much respect and admiration for personal trainer, Jolene Carter, that I hope my experience will inspire others to dare to learn from Jolene how to fulfill their own personal health and fitness goals.

My experience started when Jolene Carter announced she was beginning a six week boot camp in January 2009.  I was a little scared, but I jumped on the opportunity to join.   I originally met Jolene several years ago when one of my best friends began training with her to simply get in shape, but then became motivated to compete in figure competitions.  I watched her body completely transform after several months of training, so I knew Jolene was excellent at her job with proven results.  When I first began the boot camp, I was going to be turning 40 in a few months.   I was the oldest, most out of shape person there with the motivation to simply “kick start” my New Year’s resolution of “getting back in shape”.  I’ve always been an active person and jogged at least 3 miles a few times a week, so I wasn’t overweight, but I was definitely not consistent with jogging and my body was not lean, muscular or tone at all.   In fact, when she took my measurements, I weighed 131 lbs., the most I’ve ever weighed in my life, and my body fat was 29%.  I had no idea I was that out of shape!

The boot camp was fun and motivating.  The younger girls there were encouraging and inspiring. But it was TOUGH and I used muscles I hadn’t used in years and some that I’ve probably never used in my life!   There were days that I could barely walk, but I grew to love that feeling because I knew the pain would pay off.  I was thrilled when Jolene said she would begin another session after a week break and would continue to have 4 week sessions each month throughout the year.  This became my workout regimen.    

After 3 months, I had lost 13 lbs and 8% body fat.  My arms and legs appeared more toned and my waistline was thinner.  I felt so much healthier and stronger, and I became more motivated than ever with the vision of having a body like a figure competitor.  In June, I approached Jolene about how I could make my body look more muscular and shapely.  She suggested adding weight training, more cardio and following a lean diet plan.  So I began weight training with her 2 days a week and she helped me with my diet plan.  She gave me homework for cardio such as sprints and jogs and interval changes on the treadmill.  I also began taking the Advocare supplements she recommended:  the MNS Max-E Vitamins and Spark on a daily basis, Catalyst and Muscle Gain Protein Shake before workouts, and  FiboTrim and CarbEase before cheat meals. Every 3 months, I also do the Herbal Cleanse.  After 10 weeks of 20 sessions, my arms, legs and ab muscles were so much more defined and pronounced and I had learned how to work-out with weights and eat lean.  I joined a gym for the first time in my life and continued to follow my program.    Today, I continue to maintain my goal weight of 115 lbs with body fat of 15%.

I love my new body and the way I feel.   It keeps me motivated every day.   I don’t ever have to say, “I need to go on a diet before this special event” or dread trying on bathing suits or how I will look at the beach or a pool.   I have made new friends and have fun working out at boot camp 3 days a week, I love feeling like a bad ass lifting weights at the gym, and I love the food I eat.  The supplements help me with my stamina, strength, and energy and Advocare offers other products that I have also incorporated such as the daily Probiotic Restore and the 10 day cleanse, both for digestive and intestinal health.   It has truly been a life change for me and I am so grateful to know Jolene and all that she has helped me accomplish.
                                                                                                        Susan Clark

To order Susan's vitamins and supplements click on  
www.advocare.com/0712941


MNS Max E
Spark Fruit punch flavor
Catalyst
Muscle Gain Shakes
Fibo Trim
Carb Ease
Herbal Cleanse peaches and cream

For more before/after photos and services Jolene provides go to www.jolenecarter.com

Check out Bobby and Jolene demonstrating basic hand strikes on mmacity.com

http://mmacity.com/2009/11/09/4-oz-factor-hand-strikes-and-basic-movement-2/

This is a list of the supplements I am currently taking, what they do, & where you can get them.  I rotate certain things in and out from time to time depending on my goal, but certain ones I take forever. When I change to a different goal, I'll post a blog with that list. I have tried a lot of different brands of products, and these are the best products in their class in my opinion, based on personal experience and the results in my clients. Some of these products are on an account I set up for you, some are on other various websites. Click on the links for more info or to order them.

Foundation Products I always take:
1. AdvoCare MNS Max Energy

What it is: A full days supply of each of these (in a packet with the times of day to take each). Super easy!

1. Multivitamins
2. Multiminerals
3. Probiotic Restore for intestinal health
4. Omega-3 fatty acids
5. Metabolic enhancer
6. Appetite control (controls cravings and suppresses appetite)
7. Energy/ Thermogenesis
8. Also contains amino acids and glutamine
Where to get this product and get more info on it:
I set up an account with AdvoCare in order for my clients to order what they need. In all my years as a trainer and trying different products, this is my favorite, hands down.

www.advocare.com/0712941
2. AdvoCare Spark or AdvoCare Slam
 What it is: Spark and Slam are similar, they both provide several hours of strong, sustained energy and mental focus without the jitters.
Slam-Ready-to-drink Liquid Vitamin and Amino Acid Energy Supplement

• High-powered, portable energy source
• Fast acting
• Sustained energy without jitters
• Sharpens mental focus
• Sugar free

Spark-Vitamin and Amino Acid Energy Supplement 

• The most nutritionally advanced energy drink on the market
• Sugar-free, long-lasting energy
• Surprisingly fast-acting
• Contains 21 vitamins, minerals and nutrients designed to synergistically provide a healthy, balanced source of energy
• Just 45 calories per serving
• Sharpens mental focus

Where to get it:
www.advocare.com/0712941
Products I am currently taking for muscle gain and recovery:
1. Apex Methoxybolic
 What it does: This product aids in protein synthesis, helps me put on muscle and makes me feel really strong. I've found that it works better for women than men.
 Where to get it:

http://mystore.24hourfitness.com/product_details.php?item=843066010299
2. AdvoCare Catalyst
What it is: A strong amino acid and glutamine supplement. * This product has a higher volume of the amino acids you actually need the most compared to the others I've tried.

• Helps maintain muscle mass during exercise & weight management
• Aids in preserving muscle and energy levels during times of calorie restriction
• Helps repair & protect muscle tissue
• Works great in conjunction with AdvoCare Spark Energy Drink and one of the Metabolic Nutrition Systems (MNS)

Where to get it:
www.advocare.com/0712941

 

I also take Advocare FiboTrim and CarbEase when I have my cheat meal. These block the carbs and fat from getting absorbed into your system. This is not a license to eat whatever you want! You need to eat healthy most of the time, and use these before the occasional cheat meal or when you have no control over what is being served. I especially use these when I'm at a gathering or when I travel.
Where to get these:
www.advocare.com/0712941/Store/CatalogView.aspx?id=A
I use a meal replacement shake or bar 1-2 times a day. These are especially important with my busy schedule since I don't always get to sit down and eat every 3 hours. I am able to mix a shake in my shaker cup using cold water or grab a protein bar from my bag. It is very important to eat every 3 hours to keep your metabolism high. If you don't, your body thinks you are starving it and you will lose muscle and gain fat! The rest of my meals usually consist of lean meats, complex starch, and veggies.
Shakes-www.advocare.com/0712941/Store/ItemDetail.aspx?itemCode=T1251&id=A&flavor=B
I chose these bars because they are low in fat and sugar and they taste good. My 9 year old daughter loves them and steals them from me.
Bars-www.advocare.com/0712941/Store/ItemDetail.aspx?itemCode=A3601&id=E
 or www.advocare.com/0712941/Store/ItemDetail.aspx?itemCode=A3601&id=E

 Sometimes even the best trainers need motivation. When I stopped competing, I needed a new goal...something fun and fresh, a break from the boring cardio machines at the gym. I searched and searched for something that would inspire me. I found it.  About 10 years ago, before bodybuilding, I did Muay Thai Kickboxing, boxing, and grappling. I loved the workouts and the changes the training made in my body! I didn't consider doing it again because I do not want to fight again or even get hit (it doesn't feel good, LOL).

 I heard about a gym on 1960 that had a great kickboxing instructor. I went in and asked a million questions, met the trainer, and decided to try a class. IT WAS AWESOME! I told Bob that I had no interest in ever fighting, but that  I would like him to train me in cardio boxing and kickboxing in order to help me reach my goal of getting back down to 10% body fat. Although he does train fighters, he was very happy to oblige me. He works me very hard, treats me with respect, is professional, and is amazing at his job. I train with him 2-3 times a week in addition to my weight training.
 This is not the cardio kickboxing that you do in an aerobics studio. When you actually hit Thai pads, focus mitts, and learn self-defense, you get a completely different kind of workout than you do when just hitting air. It feels completely different, burns more calories, and you will enjoy it so much that you won't even notice how hard you are actually working. Although his classes are wonderful, I would encourage anyone who can to do private lessons with him as I do. In the first 6 weeks with him, I lost 9 lbs and 8% body fat, AND IT WAS FUN! Don't get me wrong, it is hard, but well worth it.

His info follows:

Robert "Bob" Perez
281-650-7731
10638 FM 1960 W, Houston, Tx 77070
E-mail- We_Love_Fighting@yahoo.com

Bob is the head striking instructor at 4 oz. Fight Club
-Has over 26 years of combatative sports experience
-Trainer of multiple MMA champions
-Nominated as 2008 Texas MMA Trainer of the Year