My Daily Workouts!

My workouts for Friday 4/5, Sunday 4/7 >> Saturday was my rest day. Five workout days this week!

#6 Steps To A SeXy Summer Body ~ Step #1

The days are getting longer and the temperatures are rising; is your summer body ready to take the heat? Many of us have been hiding behind bulky sweaters and baggy jeans all winter, and the idea of taking off those layers in favor of shorts and bathing suits is an intimidating one. However, you don't have to fear summertime while there is still time to whip things into shape. With these six steps to a sexy summer body underway, you will be able to don that bikini with confidence and style by the time pool days roll around.

1. Go Lean While toning is generally the buzz word for a summer beach body, exercises won't be terribly effective if a layer of fat is covering those muscles. The first step in achieving your sexy summer body is to lose the extra pounds of winter. Most diet experts will agree that losing a pound or two each week is a healthy, realistic goal to set. You can meet that goal through cutting calories out of your diet and burning extra calories through cardiovascular exercise. Aim for 30 minutes of aerobic activity five times a week, for best results. Add two or three days of weight training to help you burn fat faster as it begins the toning process on your individual muscle groups.

In addition to an exercise program, cut calories in your diet by eliminating foods that are high in fat and sugar. Simply switching your regular latte to a fat-free and sugar-free variety or swearing off that mid-morning doughnut may be just the ticket to dropping the pounds. Your proper food intake begins at the grocery store, where you can spend extra time browsing in the produce section and avoiding the aisles that are filled with high-calorie fare. Stick with low-fat meats and dairy products, and drink plenty of water (at least eight glasses a day) to wash it all down.

Sexy Fit Friday!

It's SeXy Friday.. Keep your body rocking thru the weekend and never surrender. It's a fit and healthy life style that has no breaks. Fit4Life!

My Daily Workouts!

These are my workouts from Monday-Wednesday. Thursday was a full rest and recover day. Friday I will be back training hard after my rest day. I rarely take two days off in a row and normally follow a three-four day on to one day off workout schedule. So, my rest and workout days are always changing and my body never gets use to any set schedule or workout.

Daily Fit Tip: (Sex)

Daily Fit Tip: By FitnessRXforMen

Lean, Beautiful, Fit Legs

Your legs house some of the largest and most powerful muscle groups in your entire body. And the bigger the muscle, the more calories you burn when you exercise them. Your quadriceps are comprised of four muscles that run along the top of your leg from your hip to your knee. These muscles are what help you lift your upper leg at the hip, and they also help you straighten your entire leg at the knee.

Along the back of your thighs are the three muscles that make up the hamstrings. These help you bend your leg at the knee. In your buttocks, there’s the gluteus maximus, which works with your hamstrings to lift your leg back behind your torso. Why do you need to know all this? Because every time you lift, bend or otherwise move your legs, you’re toning these muscles. Exercising these muscle groups will help smooth out your thighs, reduce the appearance of cellulite, lift your butt cheeks, and provide separation between your thighs and butt.

Don't be afraid to lift heavy when training your legs either, the weights is what will shape, sculpt and beautify you legs more than any other type of training you can do for your legs. Work out those beautiful legs and be proud when you put on a pair of shorts, skirt or dress and show off all your hard work.

Happy Bunny Day!

I hope everyone has a Happy, Fit, Healthy Easter Sunday!

Tomorrow Is Too Late

From “I’ll start my diet on Monday” to “I can overeat today and make up for it by eating less tomorrow,” there are endless excuses for putting off healthy lifestyle changes. It’s not that waiting one day – or weekend – to put down that donut and pick up a dumbbell is bad, but rather that those “tomorrows” never arrive. This is a form of procrastination, and it always results in disaster. Few people actually start their diet on Monday and stick with it or make up for today’s excess calories “tomorrow.” And those who do go all out on Monday or eat less to make up for yesterday’s indulgences end up starving themselves and slowing their metabolisms. When you truly respect your body, you’ll stick to healthful food portions all the time and never punish yourself by waiting until “tomorrow.”

2 Reasons You'll Hit a Weight-Loss Plateau

There’s nothing more discouraging than hitting a weight-loss plateau and not getting the same results out of your workouts that you did initially. Why do people inevitably hit a weight-loss plateau, and how can they break through it? Two primary factors are at play in the phenomenon.

The first is efficiency of movement (i.e. being in better shape). When you first began your exercise program, you struggled through your workouts and sweated like a pig, but now, four weeks later, that same workout is a breeze. That’s because your body adapted over time to the movements required for that exercise. Your body is now ready for more of a challenge. The second factor is the fact that you’ve lost weight since you first started your program. There is less of you to move, which means your body is not having to work quite as hard to move around your weight as it did in the beginning.

It’s time to step up the intensity, duration or frequency of your workouts, and you will start losing weight again and making the gains and changes to your body. Keep challenging yourself and your body and strove for higher goals every workout. Never settle for normal and be as abnormal as possible especially when it comes to your training.

"Happy St. Patrick's Day"

My Sunday Fit Body "Boot-Camp"

I keep my workout momentum going through the weekend by getting up at 6am on Sunday morning with my son and we do a hardcore boot-camp workout at my brothers workout studio from 7-9am which consists of weighted sled pulls, weighted rope pulls downs, double ring pushups, lots of running stairs with 50lb sand bags, sprinting up-hill backwards with 50lb sandbag, weighted medicine ball workout, kettle bell work, lots of ab work with the weighted medicine balls, walking lunges with 50lb sand bag and more....It's a "KILLA" boot-camp style workout and it completes my workout week and gets me fired up and ready to start my new workout week on Monday! No weekend comfort zone for me! =)

   

"Detoxify Your Bod"

Would you swallow teaspoons of chemical-based household cleaners? I didn’t think so! Though it’s hard to believe, your body is actually chock full of toxins, due to the fumes you breathe in, high stress levels and consumption of alcohol and cigarettes.

Too often, toxins build up in our bodies from less-than-ideal eating habits. In particular, when you don’t eat enough fiber throughout the week, it’s hard for your body to efficiently move waste through your intestine. When intestinal waste gets stuck, gas builds up. This can result in bloating and abdominal distension – the last thing you want when trying to create a flat belly. To combat toxic overload, experts think that a person should detox at least once a year. 
How does one detox? It’s easy! Follow these steps:

• Cut back on the amount of alcohol, sugar, dairy, and saturated fats you consume, and make cleansing juices with vegetables such as watercress, celery and kale, and add ginger for a little kick.


• Drink plenty of water and antioxidant-rich green tea.


• Eat lots of fiber, such as brown rice, and veggies, including broccoli, cabbage and artichokes.


• Load up on vitamin C, which helps purge the body of toxins.


• Take deep breaths (while meditating, practicing yoga, or engaging in cardio exercise).

"Sexy Fit Friday"

It's that time again...Sexy Fit Friday! It's time to kick up the heat and keep your body rocking hard thru the weekend. There's No letting up just because the weekends upon us. It's when the true champions go harder as there's No days off when it comes to conquering your own body and your destiny to be GREAT! "Lets Go"

 ♥

Killer Delts and the Alpha Female

An alpha female projects strength, confidence and provides inspiration and leadership to others – in life and fitness. No body part exudes toughness more than solid, toned back muscles. This exercise will work your rear deltoids, known as “delts,” which help rotate your shoulders. Let’s get to lifting girls.

Step 1: Hold a pair of dumbbells and sit on the edge of a chair or bench. Lean forward until your chest is almost touching your knees. Lower the dumbbells so your arms hang behind your heels, with palms facing each other.

Step 2: Breathe slowly and rhythmically as you raise the weights up through a count of 10 seconds.

Step 3: Once you reach your maximum tension point, hold and squeeze for 2 seconds.

Step 4: Return dumbbells to the starting point through a count of 10 seconds.

Step 5: Repeat three times without resting. 

 

"Stretch Your Muscles Daily"

Don’t forget to squeeze in a pre-workout stretch today. If you don’t stretch before, during and after exercising, you might cause an injury.

Stretching has a built-in warm-up element that will help loosen muscles and improve flexibility before a cardio or strength-training workout. Stretching can also help the intensity of an exercise. Remember to hold your stretches for at least 30 seconds, and don’t bounce! A short stretching session is even better after your workout when your muscles are more receptive. Also, don’t be afraid to stretch your muscles on the days you’re not working out. Do it first thing in the morning for a quick and easy energy boost! 

I always skipped stretching and just jump right in to my workout, but I have noticed a change since I have been incorporation more stretching during my weight-lifting workout. It not only feels good, it's good for your muscles and prevents any unnecessary injuries, so it's worth it to take the time to stretch your muscles and feel good!

 

Turn Yourself Into a Lean, Green Fat-Burning Machine

Swapping your morning brew for a cup of green tea could be just the trick you need to lose that extra spare tire. Studies show drinking five cups of green tea a day can increase your metabolic rate and have you burning an average of an extra 80 calories a day. And guess what? We say it over and over again: The little stuff really adds up.

But what makes green tea better than coffee for aiding in weight loss? It beats coffee where it hurts – caffeine. The metabolism-boosting benefits in green tea don’t come from caffeine, which is a good thing because it doesn’t have much of the stuff. Instead, other compounds in green tea produce these benefits without the jittery side effects that a cup o’ joe can produce. One cup of green tea has between 5-15 milligrams of caffeine compared to about 90 milligrams in a cup of drip coffee.

If you don’t think you can live without your daily coffee buzz, we dare you to switch to green tea for just one week. Go green, and get lean!

Healthy Love ♥ Affair: Chocolate

Who doesn’t love chocolate? It’s sweet, goes down smoothly and seems to even have soul-soothing properties. Women especially have a love affair with this cocoa concoction. Fortunately, science shows that chocolate loves us too! Dark chocolate, in particular, is the source of all of the excitement.

Eating dark chocolate improves blood vessel health and can help prevent high blood pressure. This lowers your risk of heart disease and keeps your heart pumping nutrient- and oxygen-rich blood to your entire body. Dark chocolate, which has more cocoa than milk chocolate, is rich in flavonoids. These antioxidant compounds block free radicals and fight disease. Antioxidant-rich dark chocolate also combats plaque buildup by preventing oxidation of LDL cholesterol.

Worried about breaking the calorie bank by indulging in chocolate? Don't be! Three pieces of Dove Dark Chocolate has less than 100 calories. So, in light of this delicious evidence, don’t be afraid to reach for some dark chocolate when you’re craving something sweet to eat.

Just remember: The higher the percentage of cocoa it contains, the more flavonoids it’ll have to offer. As always, enjoy in moderation!

♥ 

Your Ticket to Fat Burn: Lean Muscle

Why is losing lean muscle bad? Because lean muscle burns fat. That’s right, lean muscle controls your resting metabolism, affecting how many calories you burn when you perform sedentary activities, such as resting on the couch, driving your car, sitting at the computer, even when sleeping in your bed.

In fact, each pound of muscle burns approximately 50 calories every day just doing nothing. Lose just five pounds of muscle and your metabolism burns 250 calories less a day; in the course of just one year, that will equal 26 pounds of new fat. So to maximize your calorie-burn, add more lean muscle tissue to your body. Doing just three sessions of moderate strength-training a week can help build at least one additional pound of lean muscle tissue.

So what are you waiting for? Get to building your body with more lean muscle and keep the fire in your body burning hot.

 

Motivational Note✿ "Sexy Fit Friday"

No fat lady singing here...So, it's never over. Keep Sexy, Fit Friday pumping STRONG throughout the entire weekend and keep your body burning HOT!  ✿

                                

"Slay the Monday Beast"

It's time to slay the Monday beast by starting your workout week in true superhero fashion. Monday's are always hard but to me, they are so very important. It's important to start your Monday off by getting that first workout under your belt done. I was up early 6am and not only trained myself but trained two clients as well and by 10am I had completed my first ASS kicking for myself and two others. I am going back at 1:30 for a second Ass Kicking with my son. It's very important to get the body going and keep it going in full motion so you have a great workout week. No excuses and get out of your weekend comfort zone and get kicking ass! Have a beautiful fit Monday!

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"Love ♥ A Simple Man"

The love for a Simple Man is the sweetest love ♥

Why Your Muscles Are Sore Post-Workout?

If you’re new to fitness, you may be wondering why you’re sore after a weight-training or cardio session. It could be a number of factors, including your previous level of fitness and activity, your age or the intensity of your workouts. Since this is the first time you have exercised - or it has been a while since you last worked out - it’s likely your muscles will become sore.

This is because you are causing microscopic tears in your muscle fibers when you strength train or work muscles you’ve never worked before. The pain you’re feeling post-exercise is from these minute tears and is called Delayed Onset Muscle Soreness (DOMS). This pain is normal and can last between 1-7 days following your workout. As these tears heal, your muscles will become stronger. Over time, your muscles will adapt and the soreness will lessen after your workouts.To minimize the chance of becoming sore, be sure you’re allowing time to warm up, cool down and stretch properly before and after your workouts. Drink enough water throughout the day, and try to stay active on a weekly basis.

To relieve soreness, keep your blood flowing by doing some light cardio or other physical activity, or getting a massage. Even doing some of those unwanted house chores can help relieve a little of the pain.Embrace the soreness as a great sign that you kicked your muscles ass in the gym. Keep training hard a learn to love that beautiful sore feeling. 

Inspire Me✿ "Get Stronger"

Always go for the heavy weight first when you are lifting, because if you always go lower in fear of the heavy weight you will never become stronger. Your muscles need to feel that heavy weight and get use to it so you can go higher and become stronger. If you don't allow your muscles to experience and feel the heavier weight then you are never going to become stronger. Don't fear the heavy weight, embrace it and lift it like you own it.

The Combo That Can Make Anyone a Runner

Running is one of the best calorie-burning exercises you can do. But if you're an out-of-shape beginner, running can feel next to impossible. That doesn't mean it's not for you - it'll just take a bit longer to work up to it.

If you’d like to join the elite group of proud runners, but need to ease into it, try doing a walk-run interval combo to start. For example, on week one, aim to walk for five minutes and run for just 1-2 minutes (depending on what you can accomplish with moderate effort and while keeping good form), and then keep repeating the cycle. Do this at least 3-5 days a week for the best results. If you can only start out with three days a week, work your way up to four and then five days.

You may feel frustrated at first having to walk instead of run, but remember: You must build a healthy base of fitness before you can accomplish more difficult feats. Give the walk-run interval combo a try and by week two you should be able to run at least twice as long as you could the week before. Keep adjusting your walk-run intervals each week as your body adapts. In just 8-12 weeks, you could be running a 5k or 10k with ease!

See, it wasn’t that hard after all.

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Motivational Note✿ "Be Your Own Motivation"

 "Be your own Motivation and train like a Superhero"

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"Hanky Panky is Exercise Too"

If you’re not having enough fun working out, take your workout to the bedroom! Vigorous sexual activity can burn an easy 100 calories or more, and hey – why not? It’ll make your partner happy and strengthen your relationship, which means that burning extra calories is really just a fringe benefit.

If you tend to be more of a mild-mannered lover, don’t be afraid to get a little more frisky to make it worth the while. Sex can be a great cardiovascular exercise for your heart and lungs. And it’s also great for toning your core – that is, if you do it enough. Sex also releases feel-good endorphins, which can help boost your sense of mental well-being, which can boost your self-efficacy and benefit you at the gym. So the next time you find yourself complaining that you just don’t have time for exercise, take your frustrations out between the sheets! The more, the merrier. 

♥

Love ♥ the Exercise You Do

Why isn’t your exercise program working for you? Probably because you never do it! Studies show that the #1 problem with losing weight is not the diet or fitness plan itself, but rather a lack of follow-through. The real key is to find an exercise you enjoy. That way you'll look forward to your workouts rather than dreading them. More importantly, you'll be more likely to do them rather than finding inventive ways of avoiding them. You don't have to get on a treadmill if you don't like it. Bike, swim, hike, walk, dance, climb, or do whatever you love to do – just make sure you move! You can even play tag if you want, as long as you keep moving and work up a sweat. The more you exercise, the more weight you’ll lose, and the happier you’ll be because you aren’t torturing yourself with needless hours of exercises you hate to do.

Whatever you choose,commit and just stick with it! 

♥

"The Couple ♥ that Plays Together Gets Fit Faster"

It’s no secret that a lazy mate can be a major weight-loss roadblock, but did you know that couples who join fitness programs together are twice as likely to stick with it? And in case you’ve forgotten, what matters most in any weight-loss program is how long you do it.

Most weight goals fail to come to fruition not because of a poor program, but because people don’t follow the program long enough to get results. So why will signing up along with your partner make a difference? Lack of spousal support is a top reason for why people drop out of their fitness regimens. So what better way to fix that than just bringing them along? If they don't want to come with you... then go anyway and most times they will see you going and see your success and follow along.

Besides triumphing through your weight-loss struggles together, you’ll also be strengthening the bond that you share as a couple. In the gym, you can work off your troubles, frustrations and stress on the exercise machinery instead of taking it out on each other. The couple that plays together stays together - and gets fit faster too.

♥ 

"Small Waistline for 2013"

May good health and a small waistline be yours in 2013.

So what’s your target weight-loss goal? Is it five pounds, 20 or more? Whatever it is, here's how to beat the bulge — fast.Eat the right amounts of sugar and carbs and you’ll lose two pounds a week. Other trendy diets may claim that their methods can help you lose eight or more pounds in a week, but those are neither safe nor effective in the long-term. Aim to eat no more than 15 grams of sugar and 6 servings of carbs a day (a serving is about 15 grams).

Slow, steady weight loss is easier to maintain, and has a cosmetic benefit: It allows your skin to slowly shrink along with your fat stores. This prevents the sagging skin that you sometimes see in people who have lost dramatic amounts of weight quickly. Slow, steady weight loss also gives you more energy. You’ll be more likely to remain active, rather than feel worn out from your diet.Finally, you will never feel deprived or hungry, so you’ll be less likely to binge and cheat. Shedding just two pounds a week is doable, as long as you commit yourself to long-term success. Be dedicated, committed and stay focused everyday on the goals that you put in place for yourself. It's not easy, and can be hard most days, but I assure you that if you follow a clean diet and workout hard the body you want and have been working towards will start shining through. Just know it's takes time and you will see changes not only in your body but yourself as you surrender to the fit life.

Motivational Note✿ "Ready 4 1st Monday of #2013"

"It's the very 1st Monday of the year #2013 and I hope you're ready to not only Kick it's Ass but Kick your own as well?! Get ready, get MOTIVATED, be inspired and get it done! Monday 1/7/13 Motivation!!!

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Inpire Me✿ "KickAss Like A SuperHero"

Lets get it done today, and everyday 365 days a year 2013 and beyond. Make it a daily habit not just a whim or a temporary fix to being out of shape and unhealthy. Make it a life time, daily commitment and start Kicking Ass like a SuperHero all the year long! It's all up to you and how bad do you want it?? Show yourself how bad "YOU" want it, by starting NOW!

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"Happy Brand New Year"

Happy Brand New Year 2013! Lets make it our most fit and healthy years yet! No more wasting time or waiting for the perfect day, month or time because we know exactly where that will take us... It will take us exactly to this time next year making the same plans and promises to be more fit and healthy. The time is now, today at this very moment we all need to keep our plans and promises in full and keep motivated every single day of these 365 days to make it happen. It can be done and you can do it! It is time so lets get to it NOW!