Daily Motivation♥

Do you need more daily motivation or a good daily kick in the Okole to keep fighting the fitness fight day in and day out? Come Follow my Fitness Only page on Facebook! We all need inspiration and motivation no matter what fitness level we are currently at. Lets keep fighting the good fight and motivated one another to be the best, the fittest and the healthiest we can possible be everyday! #fitfamilylove ♥

#6 Steps To A SeXy Summer Body ~ Step #3 Beach Buns

3. Beach Buns
When most of us think about toning our glutes, the first exercises that come to mind are lunges and squats. Here are some of the other top recommendations to get a summer body in the derriere region:

- Stiff-Legged Deadlift – Hold two dumbbells down in front of you, with your feet shoulder width apart. Slowly bend over until you feel the stretch in your hamstrings, then come back up.

- Good Morning – Place a barbell across your shoulders (behind you). Bend forward at the hips until your body is at a 90° angle. Slowly rise back up to standing position.

- Reverse Hyperextension – This exercise should be done face down on a bench with legs extending off of the end. Slowly lower your legs without actually touching the ground, then raise them to the original position.

- Abductions – You can do these by lying on one side and raising your opposite leg in the air, or standing straight and lifting one leg to the side.

- Step-ups - One of my favorite which can be done on a box, bench, any high stable platform that you are able to step up on and off that if higher than the ground. Use a barbell, dumbbells, kettle bell, even leg weights or whatever you have to give you some weighted resistance. You can also perform with No weight if you chose and do higher reps for a great burn. Changing higher levels and doing with weight or without is great for different variations.

My Daily Workouts!

My workouts for week 4/22-4/28/13

"Workout with your Heart"

When you are tired and you feel your body can't do anymore, go and further.. Dig deep and train with your heart. You'd be surprised how strong and powerful your heart can be when you allow it to take over. Your heart has the passion, the desire to continue and feed your tired body what it needs to conquer your workout.
I hold my magic in my Heart❤

"Monday Motivation"

It's another Monday and I'm a believer that if you start your week running full blast and hit Monday's workout without Mercy you will in turn hit every workout and training day the entire week with such power, motivation and unlimited energy it will blow you away and make your workout week one you can be proud of. Make yourself proud and > KickAss like a Superhero!

Sexy Fit Friday!

It's Sexy Fit Friday and it's time to turn up the heat and "Rock Your Body" hard and keep it going throughout the weekend. Don't let up for anything or anybody. Keep reaching higher and working harder everyday, every workout. "Chase, Capture, and Conquer!

Monday Motivation: Are you Hungry?

Are you Hungry? Hungry for your dreams of becoming fit and healthy and making your body beautiful? If you are serious and hungry to make it happen then let's see it today. Prove it! Prove to yourself Now!

Sexy Fit Friday

Aloha it's "Sexy Fit Friday" keep rocking your body strong and hard right to Monday! Don't let a few weekend days derail your drive, desire or determination to get your body FIT and Beautiful. #rockyourbody

My Daily Workouts!

My workouts for April 13-15 Friday, Saturday and Sunday!

Beauty, Beast or Both?

There's always a time and place for everything and when it's workout time and I'm in the gym or anywhere training hard, working out > it's all BEAST! Workout time is a time to have No Fear, No Restrictions, and No Whining. Let the Beast out and lift those heavy weights and feel that iron work your muscles and body to the core. Sculpting, shaping and creating your body beautiful . Let the beast out when you train and bring out that beauty within. There is always true beauty within your Beast!

Remembering My Sweet, Dear Friend♥ "Robert Kennedy" ♥♥♥♥♥

In Loving memory of my dear sweet friend Robert Kennedy♥ You are so loved, so missed by the fitness world Bob and you will NEVER be forgotten. A Legend is NEVER forgotten and Bob was a Great Legend! See you again someday for our next photo shoot in heaven. Xox ♥

#6 Steps To A SeXy Summer Body ~ Step #2

2. Summer Ready Abs
According to 24hourfitness.com, a recent study conducted at the Biomechanics Lab at San Diego State University has determined the most effective abdominal exercises.13 of the most popular workout routines were looked at to determine which moves are worth the time and effort to get a flat, sculpted tummy. According to these findings, these are the exercises that you should be including in your program:

- Crunches – Make them more effective by crunching on your exercise ball.

- Bicycle Maneuver – Lie on your back with your legs raised, your knees bent and your hands behind your head. Bring your head forward to one knee, and extend the other leg straight out. Repeat on the other side.

- Captain's Chair – This is a piece of equipment at fitness centers that is used to tone abs, butt and hips by pulling your legs up toward your torso.

- Vertical Leg Crunch – Lie on your back with your legs at a 90° angle and your arms at your sides. Raise your hips and butt off of the floor, toward the ceiling. Lower back to starting position

Blog Post Featured

Love seeing my blog post featured in other online fitness publications. Such an honor to have Area Orion Fitness publication feature my blog post in their Sunday's health section. Much Mahalo!

Sexy Fit Friday

It's Another SeXy, Fit Friday Fit Family! Time to Rock Your Body hard today and keep it rocking throughout the weekend. NO Excuses that it's the weekend and you need three days off to not train, not workout, eat unhealthy and get shit faced Friday and Saturday night! Sorry, but doing that will not only erase this weeks workouts it just might set you back a few weeks depending on how many excuses you give yourself to go off the rails. So, save yourself and your body and keep up the good fight and make it a Fit, Sexy > Rock your body weekend!

My Daily Workouts

My workouts for Monday-Tuesday 4/8-4/9

"Bite Me Monday"

Monday Motivation! Are you ready to Kick Ass today and keep kicking ass through the entire week?! Always start your week STRONG and keep your daily strong going and Rock your Body Hard!

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.