My Daily Workouts!

My Daily Workouts for the week May 20-26.. I took

 a much needed two day weekend off to rest and recover my muscles. Ready to hit it hard on Memorial  Day Monday! 

Happy Fit Memorial Day!

Hope everyone has a beautiful, fit Memorial Day! Don't let the holiday stop you from getting your workout in today. 

Make some time to get your training in today and you will feel great, have more energy and most of all keep to your commitment of living a fit and healthy life style! Get it done and enjoy the rest of your holiday Monday.

My Daily Workouts!

My workouts for the week May 6-12 Sunday 6/12 was a 4 mile hill run instead of my normal Sunday morning boot -camp workout! Great workout week!

Sexy Fit Friday!

Sexy Fit Friday! Time to turned the heat up while most are winding it down preparing for the weekend. Rock your body hard today and keep rocking it thru the weekend!

My Daily Workouts!

My Workouts from week of April 30-May 5, 2013.. It was only a 4 day workout week which is very rare as I normally always train between 5-6x week. I was feeling over-trained and a bit under the weather so II took more rest days between more workout days this week.

Train Hard Like A SuperHero!

Train hard and Kick Ass just like a SuperHero! Believe you are your own SuperHero and give it all you got at every workout holding nothing back and kicking ass each and every time without fail. You only fail if you don't try. Bring out your inner SuperHero and go ➡ Kick your Ass today and everyday after that as each workout is a step towards doing more and becoming more that you ever thought possible. ⭐#trainlikeasuperhero⭐

#6 Steps To A SeXy Summer Body ~ Step #4 Hot Legs

4. Hot Legs
Legs get to hide under pants all winter long, but summer shorts will force them to make their warm weather debut before you know it. Get yours ready for baring with these exercises:

- Barbell Squats – Squats are the #1 exercise choice for both your glutes and legs.Over all they work the entire leg and build it beautifully. They can work wonders on your legs, especially when you do them with a barbell across your shoulders behind your head. There are different variations of squats but the best is the free barbell squat. A must in my book!

- Dumbbell Lunges – Same concept here. Hold two dumbbells down at your side as you perform repetitions of lunges for extra toning power. 

- Hack Squats - One of my favorite because it builds and sculpts the side sweep to the quad muscle. I do them both heavy and lighter for high reps and change my footing all three ways, forward, outward and inward to hit every side of my quads.

- Walking Lunge - Using a free barbell behind the neck or holding a weighted plate above your head is a favorite of mine and variation of the lunge.You can do them walking up-hill or flat with weight or without. If you're in the gym you can find a place to do the walking lunge or in my gym if it's busy I just take the barbell outside and do them in the parking lot. I will just do 200-300 consecutive walking lunges when I have the room. In the gym where space is limited I will do them 20 reps at time in sets of 5-10x In my book lunges are a must just as the squat is in building beautiful legs.
 

- Calf Raises – Stand on a step with your heel hanging over the edge. Slowly raise your entire body by lifting your heel, then lower again. Do all three angles to hit your entire calf muscle. Feet forward, inward and outward. You can also do this on the Leg Press machine.

- Fitness Machines – There are some great machines that can assist in toning your legs, including the press, extension and curl. Check them out next time you are at your local gym.

- Sprint Intervals -  These can be done on a treadmill or outside on a track or where ever you can find a good place to run. On the treadmill I do them in a 60 sec.intervals to 20-30 sec.rest between each sprint. I will do anywhere from 10-20 in 15-30 minuets changing my speed higher and higher with less rest between sets.Outside I will do them in 50-100 yard intervals 5-10 sets and do them both up-hill and level ground.Rest periods short and just enough time to catch my breath and go again.Sprints are the best for sculpting beautiful legs. Get to Sprinting!

Happy Super Fit Mom's Day!

Much love and respect to all my fellow super fit mom's on this beautiful Mother's Day! Enjoy your children and family and embrace every moment shared with them today. 

                              ❤

Sexy Fit Friday!

Sexy, Fit Friday.. Keep rocking your body through out the weekend going full force to Monday. Weekends are great for getting some kick ass workouts in and making a perfect end to a awesome workout week! Don't just rest over the weekend, workout first then rest! 

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.