Be Comfortable Being You!

Feeling and being comfortable in your own skin is a big part of being FIT, Happy & Healthy! Never competing against anyone but yourself. Never wanting to be anyone else but who you are. Being REAL inside and out and loving yourself enough to take care of you and your body. If you can do that you will be comfortable in your own skin. 

"Freedom"

"The most important kind of freedom is to be what you really are. You trade your reality for a role. You trade in your sense for an act. You give up your ability to feel, and in exchange, you put on a mask. There can't be any large-scale revolution until there's a personal revolution, on an individual level. It's got to happen inside first."  __ Jim Morrison

"Movement is Life"

If you sit still you won't survive. Keep moving, pushing forward for a better, stronger, faster you. Always Remember "Movement is Life"👊

Free Your Mind!

Free your mind and let your body do what needs to be done..Train Hard! 

Sexy Fit Friday!

Aloha🌺 Sexy Fit Friday! Let your body to the talking and the ROCKIN'! Keep your body rocking hard and make it a Sexy, Fit Weekend! #NoDaysOff 

"Don't Be A Hater"

Hating seems easier for some people and maybe that's why people do it!? I've been lucky to only get one mean #hater telling me that my muscles are disgusting, and YES he used that very word disgusting on one of my competition pics. I tried not to feel bad about it because it's a common response to muscular women from both men and women. I said my peace, telling him that usually the men who make these types of comments to women can't or don't have muscles of their own and feel less of  a man so to feel better they hate on women with muscles. I've yet to have a female hater so I feel lucky to only have one experience with a Hater thus far. I've seen them on other fitness IG and FB pages I follow and it's just sad. If you can't say something nice or positive just SHUTUP and DON'T follow if you hate so much! Physical Negative comments are just unnecessary and show and spot light your own physical insecurities and weakness. 

Fit Tip: "Tiny Belly"

I've repeated this to many who tell me they've tried everything to lose weight, trying to get a fit, lean, healthy body but NOTHING seems to work. Well, there's no quick fix or secret program it takes Consistency, Drive and wanting to change. I've seen both women and men who exercise, pay trainers with NO results and even go backwards and they feel it just don't work for them and give up.  I tell them if you are truly working out at least 3-4 x weekly or more and seeing No results then "YOU" are eating wrong and or NOT eating enough and eating the wrong things. You need to be honest with yourself and start realizing you CANNOT out exercise a BAD Diet! Consistency and Committing to working out at least 4-5x a week in both strength training and cardio plus eating enough and often throughout the day. Consuming clean, healthy food. It takes time to get over weight, unhealthy so don't expect to fix years of lazy bad choices in a few months. Just accept what you've created and do what need to do to rectify your bad choices and commit to the process of putting in the hard work, sacrifice and living fit not just dieting for a few months for a special occasion or for just summer swimsuit season. Start living it, breathing it, tasting it and don't ever STOP! You will see results. You will change and it will be the best choice you've ever made. You DON'T have to settle for less than your potential or less that you deserve. It's NOT easy. It's uncomfortable, but so is being Fat, unhealthy and unhappy in your own skin every damn day! It's in your power to do it and get the Fit, Strong, Healthy body you want. Get to it Today!!!

I Love My Workout Time!

I have always been passionate about working out and enjoy my training time. I know not all people feel the same and that saddens me. I feel it's important to find workouts, sports and exercises you can love, enjoy and be passionate about. Everyone's different and not all people love working out in the same way. In saying that I feel you need to find workouts, exercises that you can be passionate about and happy doing, and at the same time will challenge you and take you out of your comfort zone and help you excel and become and be the fittest you can possibly be. Find your happy WORKOUT time and be FIT, Healthy and Happy! 

Sexy Fit Friday!

It's Sexy, Fit Friday! Lets make it a great one and get our Friday workout in and keep pushing hard through the weekend! It's not over when your workout is done. Being Fit & Healthy has No Days Off! Train Hard, Fuel your muscles with good, clean food, Rest & Recover! Repeat! 

"Win From Within"

Cary Parella Wbff Pro @Worlds2013 Vegas!

Only 3 days now till my Amazing friend @caryparella_wbffpro rocks the stage in Vegas at #worlds2013 Aug. 23-24th. I'm so excited and so proud of her. Just look at her in the beautiful angel custom.. She shines so very bright from deep inside as her strength, power and beauty comes from within. The stage at Worlds will never be the same once @caryparella_wbffpro struts her amazing, sexy, strong FIT body across the stage. Everyone will be in Awwww no doubt! Love & Aloha my beautiful, sweet friend and #warriorsista

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"YOU" are the Greatest Motivation!

Your Greatest, most Powerful Motivation comes from inside "YOU" 

Sexy, Fit Friday! Fight For Your Fitness

Sexy, Fit Friday! Lets keep fighting for our health and fitness. It's and everyday fight that we must prevail and keep going hard! #trainlikeasuperhero

There's a Beast in Every Woman!

My brother is responsible for putting the barbell in my hands at only a teenager and I instantly fell in love. I was afraid of becoming to big as most women are that aren't yet knowledgable about lifting weights. My brother taught me everything. He gave me books to read and worked closely with me daily for about 5 years before I was brave enough to take my hard earned muscled body to the stage. I trained in my brothers garage gym for  many years before even entering a local gym. My beloved husband, then boyfriend introduced me to the local gym, but I always preferred the solitude with just my brother driving me to lift heavy, build muscle and create a strong, unstoppable body without any outside frills or distractions. Just down and dirty, heavy ass lifting! Mahalo to my trainer & brother for the beautiful gift of handing me the "Barbell" that created the Beast within that changed my life.❤

Motivation!

Kick some ass this week in every workout and stay Motivated!  

Sexy Fit Friday!

Lets keep our bodies rocking HARD! Train Like A SuperHero!

Monday Motivation! Rock Your BODY

 Rock that BODY Ladies! It's yours if you want it bad enough, but you have to work HARD for it! Are you willing to work hard for your beautiful body? It takes all you got and a hell of a lot more...
 

Stop When You're Done!

Stop when you're Done! Push past the pain to get to the other side!

"Monday Motivation" Make Yourself Epic!

It's time to make yourself the person you were meant to be. No excuses, no waiting for a better day or time. No more lame ass delays. Today is that day to "Make Yourself Epic" and do it EVERYDAY!

#6 Steps To A SeXy Summer Body ~ Step #5 Arms that Take the Heat

5. Arms that Take the Heat
There is nothing that looks better under a tank top than a pair of shapely shoulders and well-toned arms, which is why the following exercises need to be a part of your summer body workout. 

- Bicep Curls – You can do these with either dumbbells or barbells.There are many different variations to the bicep curl as well. One of my favorites is "Preacher Curl" this specific bicep exercise reaches the full bicep which creates a full bellied bicep muscle and can be done both with either dumbbells,straight bar or ez-curl bar. In my opinion the Preacher Curl is a must exercise in building a beautiful, full bicep you can be proud of. 

- Bench Dips – Great for your triceps. Sit on a bench and then slide your butt off the side while your arms are still holding you erect. Slowly bend your arms and lower your body toward the floor, then rise again. This exercise is my #1 favorite for Triceps and I like to also add weight to my lap while doing the bench dips to make it harder and build my triceps stronger. I just use a 45lb plate and lay it one my lap before putting up my feet on the bench. It does take some maneuvering unless you have a partner who can place the plate on you lap and take it off. I like to do it on my own because you learn how and you also learn not to count on having help. Try it will a lighter plate to get the feel of how to get into position first to do to the dips and also use lighter weight till you are stronger to use heavier weight if you choose too.Dips also can be done on the dips bars which is a harder, but very effective and you should try once you get strong at the bench dips. The bar dips you can add weight as well with a belt which clips the plates to you to add the resistances just as the plate in your lap does when doing the bench dips. Again don't try until you are strong and ready.

- Pushups – This classic is still the best way to tone the entire arm and the shoulders.I have never believed in women's pushups and believe women can do the male style pushups if they set their minds to it. Start with one and just keep trying them in your workouts so your muscles get used to the movement.Eventually your muscles will get stronger and one pushup will turn in to two and up. Don't be afraid of them and just get down and do them. Your chest and shoulders will show the benefits.

- Dumbbell Shoulder Press- Hold two dumbbells at shoulder level, then slowly raise above your head and lower again. A must exercise and great mass builder!

- Lateral Raise – Hold two dumbbells down at your side, slowly raise them to either side. Also a must exercise for you shoulders.This builds that beautiful cap on the side of your deltoids that most women love to attain. It is a tough muscle for most women unless you're genitally gifted, but if you work it you will love how it shapes the top and sides of you deltoids giving you a wider, sexy look. These should be done both side and front to work the full deltoid muscle and give it that round fullness that looks so appealing on both women and men. It's a smaller muscle so you don't need to go super heavy with this exercise and really shouldn't. Concentrate more on doing the exercise correctly, strict and use good form while doing both front and side lateral raises. I am stronger doing front raises rather than the sides and you may also find you're stronger at one more than the other which is normal.

Start working those arms, building and shaping your sexiest arms ever! Not only for summer but for life.

Sexy Fit Friday!

It's Sexy, Fit Friday and it's time to turn up the heat and keep your muscles pumping and your body burning through the weekend. Just because it's Saturday & Sunday doesn't mean it's time to get too comfortable and lazy with your workouts. My rest day landed today, Friday so I'm going to have a workout weekend. I'm pumped a ready to hit it hard! 

Be Your Own Motivation!

Be Your Own Motivation! Let your own dreams, desires and wants alone be what drives you to do everything in your power to succeed and make your goals and dreams a reality. Never surrendering or giving up! You are the GREATEST Motivation!

My Daily Workouts!

My daily workouts for 5/27-6/2 2013 Monday was Memorial Day, but I love training on holidays and Monday's holiday workout set a great workout week in motion. Tuesday 5/28 was a easy 3-mile hill run with my pups.=)

Sexy Fit Friday!

Keep your body rocking strong today and thru the weekend! No Days Off! 

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. 

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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