CB Personal Training 
In-Home Fitness Training  
(609) 516 - 5948  

Princeton, NJ

March Newsletter

Untitled document March Newsletter

CB Personal Training
In-Home Fitness Training

March Newsletter

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Sculpting the Butt!

This month CB PT is bringing you a combination of glute/butt exercises that are guaranteed to work your butt.  Every butt is not created equal so some may need less of this work or more, please take what you feel is appropriate.  When doing these exercises I like to do all of them on one side (say the left side first) then all of them on the right.  This way you can really work the leg without having to put heavy weight and risk exposing yourself to injury and "bulking". Have fun and let me know how it goes! ( Charles@CB-PT.com ) 

1. Single Leg Squat from Seated Position: Sit down on a bench and stand up.  Its that simple yet its not that simple to do! Make sure that when you sit down your knee is NO LOWER than 90 DEGREES.  That's very important. Also, the leg that is off the ground does not have to be straight.

2. Reverse Lunge : This is similar to doing a forward lunge however it is VERY different.  Start in the standing position [A] then step back with your left leg (your left leg will be doing the work).  Make sure that you lean forward a little bit, towards your knee.  Your front knee should be at 90 degrees, that's very important.  You should feel this in your butt/hamstrings. If you feel it in your quad (front of leg) adjust your form.

3. Single Leg Hip Bridge: Now that your butt is starting to get tired its a great time to use these lower intensity sculpting exercises.  Lay on your back with knees bent.  Lift the butt up and down, your one leg will be up in the air, the one that is on the ground is the leg working.

4. Side Glute Leg Lifts: This is a very basic leg lift which should be perfect if you did exercises the previous exercises.  If it is too easy after all of those then try something fun... Instead of just lifting the leg up and down draw your name in big upper case letters!

Remember to train to your abilities. If you have never done any exercise before then the Single Leg Squat, and Reverse Lunge, will be too hard.  These exercises are intended for experienced people who have hit a "Glute Plateau".  If you are unsure on whether or not these are appropriate for you please contact Charles for advise.  www.CB-PT.com.

Be Real About Your Eating and Fitness


Unrealistic expectations can be a total roadblock in achieving your goals.  Avoid setting yourself up for what you may feel is failure. Begin managing your expectations and setting achievable and sensible goals. The foods you choose to eat in a day affect so many parts of your life, your energy level, body, skin, mood, the list goes on. If you are starting your day eating the wrong thing for you, you are doomed from the start.


  • Be realistic about eating and also about your fitness routine. If you are adding a new diet and new exercise routine to your already busy schedule, something will have to give. Try making comfortable changes in your schedule throughout your day. Allow for flexibility to get to the gym, or meet with your trainer. Plan your menu and shop on Saturday. Plan to enjoy time in the kitchen on Sunday preparing easy and healthy meals for your week. Cut down on prep time by purchasing pre-chopped/sliced veggies and fruits. When you decide to take on a new nutrition or fitness plan, consider giving yourself some slack to make changes comfortably. Alter your schedule, cancel a few unnecessary meetings, lunches and play dates, look closely at what you do in a day and allow time for you.


  • Ease into things, there’s no rush here. You are ready to get moving and that attitude is very important to your success. Give yourself a pat on the back for making the decision to change your eating and/or your fitness routine and then do what feels right to you. What works for your friend may not be for you, and that’s ok! Take a look at your goals and make subtle changes, add things instead of taking away, this will push out the bad and bring in the good. Remember, you need to like it to sustain it. The reality is that you may need to try a few new recipes before you find things that are good for you and that you like. You may hate Quinoa and despise Kale, take time to find similar things that you enjoy. The same goes for a workout, your trainer should be working with you doing what you enjoy, what makes you feel energized to help you get fit, let him/her know what makes you feel motivated and ask for more of it! Most importantly, take your time and figure out what feels good and tastes good and what works for you personally.


  • Add Green tea and drink your water. This is a simple addition to your routine and it will fill you up, give you increased energy and simply make your life better. In being realistic about your eating and fitness plan, know that you need to hydrate and you must nourish yourself. These are two easy things to add that will help you make a positive change. 


  • Count on your Health Coach and Personal Trainer for professional guidance and support, you are not alone, don’t judge yourself during this process, you are only human, hick-ups happen, do your best and be confident in the fact that if you take this one day at a time and manage your expectations, you will achieve your goals and you will feel and look better because of it! Take a breath now. Relax and care about yourself. Be realistic about the changes you want to occur.


 Remember that you want to be “well”, that means a lifetime of good health and energy, not just fitting into your swimsuit this summer. In order to sustain wellness, you’ll need to be realistic and develop an exercise and nutrition plan that is just for you, one that is consistent with what you do and who you are. Get to it!




Twitter: @tlyons1313

Facebook: Tammy Lyons Health Coach

"What are you doing that's good for you today"?


Full Body Workout

This month's featured workout  is made for a busy spring break kind of schedule.  When your time gets tight your workouts have to adjust.  The following workout is a condensed full body workout that uses primarily large muscle groups to push the heart rate up while working all of the major muscles.  

 Remember: If you are new to exercise, or haven't personally worked with CB Personal Training before please seek professional advise and/or a doctor'ds approval before attempting any exercise.

Warm Up: 5-10 minutes on Treadmill

1. Pushups- 3 sets (12-15 reps)
2. Squat Jumps- 3 sets (12 reps)
3. Lat Pulldown- 3 Sets (12 reps)
4. 1 Leg Squats- 3 sets (12 Reps)
5. Dumbbell chest Press on Ball
             2 Sets (12 Reps)
6. Ball Leg Curls- 2 Sets (15 Reps)
7. Seated Rows- 2 Sets (12 Reps)
AB Set: 10 Reps of All
         1 leg V-up (Teaser)
         Full V-Up (Teaser)
         Leg Lifts
         Roll Ups

Each exercise should be done in a traditional manner. Example: You do one set of pushups (exercise 1) then take 20 seconds then do another set of pushups then....
You would do this until you are to the ab set section.  Do 10 reps of all of those once from top to bottom. 

*For further information on how to preform this workout with the correct form contact Charles at:
to schedule a private consultation.
For More Workouts

Cheesy Lasagna Rolls with Spinach and Ricotta

Serves 4 to 6



Kids love this dish and thankfully it's easy to customize to their tastes. Start with the basic recipe then add cooked sausage, pepperoni or black olives, if you like. Little hands can spread the cheese or sauce, sprinkle the fillings or roll up the pasta.





    • Salt
    • 1/2 pound (8 to 10) uncooked lasagna noodles
    • Nonstick cooking spray
    • 1 cup ricotta cheese
    • 1 1/2 cup prepared marinara sauce
    • 1 1/2 cup packed baby spinach
    • 1/2 cup shredded mozzarella





Preheat oven to 400°F. Meanwhile, bring a large pot of salted water to a boil, add noodles and cook until al dente, 8 to 10 minutes. Drain well and gently transfer to a clean work surface.

Grease a small roasting pan or casserole dish with cooking spray; set aside. Working with one noodle at a time, spread with about 2 tablespoons of the ricotta and 2 tablespoons of the marinara then top with spinach. Starting at one end, roll up noodle snugly then arrange in pan either seam-side down or with the rolls close enough together to hold each other closed. Pour remaining marinara over assembled rolls then sprinkle with mozzarella and bake until golden and bubbly, 20 to 25 minutes.



  • Calories: 350
  • Total Fat:  11 g
  • Sodium: 670 mg
  • Cholesterol: 35mg
  • Carbohydrates: 47 g
    • Fiber 4 g
  • Protein: 16g

This recipe was featured on the Whole Foods  website at: 


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CB Personal Training LLC

  (609) 516-5948 | http://www.cb-pt.com