✿islandgurl

✿islandgurl

Saturday, March 31, 2012

Inspire Me ✿ "In it 4 the Long Run"

 If you're gonna get in it? Then fully commit to it and get in it for the long haul. Get in it for the last rep. Get in it for the last lap. Get in it for the last mile. Get in it for the last run. Get in it for your life and be fit for Life!  #Fit4Life

Friday, March 30, 2012

Motivational Note✿ "Get Uncomfortable"

 "Life begins at the end of your comfort zone" Start getting uncomfortable TODAY...And live your life as it should be! #SuperFitandHealthy

Thursday, March 29, 2012

Today's Workout! ✿

         
Today's workout!         
Elliptical ~ 45-min. 911-miles, 871-calories burned
Hula Hoop 4lbs ~ 20-min
Medicine Ball situps ~ 100 full situps throwing/catching (10lb) ball @top of each situp.

Notes: I had to cut my workout short today as I had a last minuet appointment in the early afternoon. =( 



Bugs Bunny Eating Carrot Icon Icons Emoticon Emoticons Animated Animation Animations Gif   
Today's diet!
Anabolic diet ~ high protein/fat. Low carbs under 30gms per day!

Wednesday, March 28, 2012

Inspire Me ✿ "FIGHT On"

Nothing in this life worth having comes easy and most times you have to fight for it. Don't ever give up on yourself, or what you aspire to achieve and want to be in your life. You don't hurt anyone but yourself by giving up and you surely will not be remembered for it. Why not be remembered for something great, something amazing, something to be proud of, something you really fought for and fought hard to achieve. Why not be "AMAZING" and be remembered for being Amazing. Keep pushing hard. Then push even harder and believe in yourself even when it's really hard to do. It's what make's you a fighter so.... FIGHT On !!!

Tuesday, March 27, 2012

Today's Workout ✿


Today's workout!
Elliptical ~ 50 min.. 20 min to start: 3x 10 min intervals w/circuit strength exercises. 
Six (6) Circuit Exercises: 3x 25-30 reps each exercise w/NO Rest~ Squats-2/20lb dumbbells on shoulders, low squats on box. Upright Rows w/Squat using 20lb Kettlebell. Two- Arm Swings using 20lb Kettlebell. Alternating Arm Swings w/15lb Kettlebell. Step-ups/Shoulder Press using 20lb Kettlebell. Step-ups/Dumbbell Curls w/15lb dumbbells.
Abs: Situps~100 reps w/6lb medicine ball.. Throw/Catch at top of each situp!

Bugs Bunny Eating Carrot Icon Icons Emoticon Emoticons Animated Animation Animations Gif
Today's diet!
Anabolic diet ... Starting today!

Monday, March 26, 2012

"Because I am FAT"

I see more blogs on being skinny, not eating, purging and just plain obsession with being bone skinny than I do on being fit and healthy. It makes me so very sad. I understand where these girls, women are coming from as I have been there and lived it, but I just wish there was a way to reach them and let them know that there is a better way to get what they want. There is a way to obtain the body they want without robbing their beauty inside and out by killing themselves slowing. In fact most might see that they can obtain a much better body the fit healthy way. 
Their one and only goal is getting skinny not matter the cost. The cost being your looks, your beauty, your life. If they only knew by going the more healthy route they could have the same thing and be fit, thin and healthy and not have to suffer anymore. The hard thing is to get them to see what everyone else is seeing, what you and I see. When you're in this disease you don't see what everyone else is seeing when they look at you. You only see that you're fat, you're ugly and each day you suffer to try to change that by starving and hurting yourself from the inside out. If only I had the magic word to snap them out of it and get them to see their real selves and know that they don't have to suffer anymore.
When you're so far deep in this disease you don't care that your hair is thinning and falling out. Your nails a brittle and your skin is sallow and yellow. You're so cold even in the dead of summer. Your body aches and your stomach is sore all the time. You are so far gone you don't want food anymore and that's when it hurts to even eat so you don't eat. The ones who purge are loosing and rotting their teeth from the acid coming up when they purge. They are purging so much, some purge up to 10x a day and the acid from purging is just too much and rots their teeth. The throat lining is torn as well as the esophagus. Purging causes dehydration, abdominal pain and cramping, bloating, and constipation. The body cannot handle the large quantities of food taken at one time. The body does not know what to do with such a large amount of food and must work overtime to compensate for the extreme increase of food it’s receiving. The purging must then be performed in order to rid the body of the massive amount of food that is just received.
  Both anorexia and bulimia are ugly diseases and there are similarities as the side effects to your looks and overall health are the same and more worse both can cause your heart to beat irregular and even fail. One difference is someone who is bulimic can be over weight due to the enormous amounts of food going in and out of their body every day. The body is so confused that it can back fire and cause weight gain. Anorexics do anything and everything to be skinny and they don't eat or eat very little to barely survive. Both diseases abuse laxatives to rid their bodies of excess to obtain their goal of being thin. This too can back fire as your body gets used to the laxatives and will go into survival mode and hold weight. There are actual motivational sites, blogs that help you on becoming Anorexic and Bulimic and that is what saddens me the most. Teaching someone how to starve, suffer and eventually kill themselves should be illegal. Yet you cannot stop someones free will. Especially if they are determined to be skinny, bone thin and don't know any other way but the wrong way to do it. They will even kill themselves for it.
My hope is that these women, young girls and even men can be reached one by one before it's too late. Be taught and shown the right way to obtain what they want. Show them that they don't have to always feel bad and suffer to be what they feel is being thin and beautiful. Teach them that there is a much better way that they can still have the beautiful, thin body they want but be overall healthy inside and out. Be happy doing it and living it and eventually loving themselves for it.

Sunday, March 25, 2012

Challenge Yourself ✿ "Tough Mudder Obstacle Course"

Now this is a "Real" Obstacle Course I would love to to do... How about you? Get down, dirty, physical and push your mind and body to the limits... I would love to prepare my body for an amazing challenge like this Tough Mudder Obstacle Course of 10 miles and 30 obstacles to get through. It's simply hard core! A future goal to challenge yourself and support a great cause for "Wounded Warrior Project" I'm game are you?
Tough Mudder events are hardcore 10-12 mile obstacle courses designed by British Special Forces to test your all around strength, stamina, mental grit, and camaraderie. With the most innovative courses, half a million inspiring participants, and more than $2 million dollars raised for the Wounded Warrior Project, Tough Mudder is the premier adventure challenge series in the world.

Rock Your Body ✿ "Perfectly Fit Bum"

Want a perfect, perky, sexy, fit bum? Sure..all women do, and all men want us to have one as well. So why disappoint yourself or your man.. Go get working on your "Perfectly Sexy Fit Bum" today! To get you started do the following... Squat.. Hack squats, Front squats, Heavy squats, and squat down low. Leg press, Dead lifts, Lunges w/weight, Walking lunges, Leg curls, Incline dumbbell leg curls, Step ups w/weight. Run sprint intervals and run steep hills. All these exercises will work your bum hard and sculpt it to be the "Perfect Bum" you can be proud of....#PerfectFitBum  

Saturday, March 24, 2012

Inspire Me ✿ "Life's Too Short"

Life is too short to live without being who could be, who you're meant to be? Why sit back and watch? Get in the game and make something of yourself. Life is way too short not to be who you could of been... Be who you're meant to be right NOW!  Live it~Be it~Love it! Fight for it at this very moment and keep on fighting.. Don't end the story before it's time or even begun. Start living your story today!

Friday, March 23, 2012

Inspire Me✿ "Do Them"

✿  It's no secret that I love running my hills =) I do love a good steep hill. Hills build power and strength in your okole and legs and gives them a beautiful muscular shape. Running down hill builds speed and agility and also adds great shape to your okole (glutes), quads and hamstrings. Running hills are not only a great cardio, fat burning workout done 20-40 minuets, but it builds great power, strength, speed, agility and amazing muscular shape in your legs and lifts, sculpts your beautiful biscuit (bum) like no other exercise. So "Do Them" get running those steep hills and learn to love them as much as I do!

Thursday, March 22, 2012

Inspire Me✿ "Find Your Fire"

Find your FIRE within to succeed... Find it.. Let it burn bright and harness all the amazing things you are striving for and striving be. Succeeding is and should be your only option in this life. Let your fire within burn so hot, so bright that everyone can see it and feel it when they're near you... Let your fire always burn bright!

Wednesday, March 21, 2012

Motivational Note✿ "Looking good Naked"

We are a beautiful in our own way... But if you want to feel confident, sexy, and beautiful naked? One true way obtain that for yourself... Workout, eat clean and healthy... Live a fit and healthy lifestyle. Take care of you body inside and out and you'll be looking good naked in no time! #Lookinggoodnaked

Monday, March 19, 2012

Motivational Note✿ "Make Yourself"

 It takes you... It takes you wanting it bad enough to want something more, something better in your yourself. Don't keep waiting for a better day or a better time to do it. Make a change in yourself and make yourself Epic this year. Allow yourself to become what you've always wanted to be. Start working hard for it and make it happen. Don't let yourself wait any longer to be Simply Amazing! #FitStrongSexyandBeautiful

Fit Body Boot Camp✿ "Bikini Ready All Year"

Here's (6) six great exercises for you to start your own cardio circuit workout. Doing these six exercises together in a circuit style workout will strengthen your muscles and burn body fat at the same time. Do each exercise 12-15 reps with NO rest between all  six exercises to make one full set. Rest 60-90 sec. between sets..Repeating 6-8x..  Rear Raiser, Lean-Leg Lung, Hot-Body Hop, Power Punch, Jiggle-Free Jump, Flat-Belly V-ups. 
If you just starting out do as many sets as you are physically able to do. Then each time add one more set until you are strong enough to do all 6 exercises for 8x sets. If you're in top shape and want to go for more? Do 8-10x and feel the beautiful burn it gives your body. For maximum results keep changing up and rotating your cardio workouts...It keeps your body guessing and from adapting to the same cardio workouts. Keep training hard and you're body will be swimsuit ready all year long! 

Friday, March 16, 2012

Motivational Note✿ "Become Strong"

You only lose if you give up. Don't ever give up on yourself or what you vision for yourself and your life. We are all stronger than we think and our bodies are extremely strong with so much potential if we just allow our body to be challenged, pushed, and driven to place we never thought possible. Don't let fear stop you from pushing yourself towards the fit, sexy, healthy body you've been striving for. Allow yourself to be pushed and to become strong and stronger everyday. Never quit and keep fighting and believing in yourself along your journey to a fit, happy, healthy life.

Thursday, March 15, 2012

"Sculpting Your Beautiful Body"

I’m sure you’ve learned by now that skiing on the elliptical machine or jogging on the treadmill isn’t producing the dramatic results you’ve been hoping for. As wonderful as cardio is for your heart, it isn’t the most efficient or effective way to sculpt your body. An entire hour of moderately-paced walking only burns about 150 calories. Since there are about 3,500 calories in one pound, you can imagine all the walking you would have to do to burn the equivalent of one pound of fat.
The other problem with solely doing cardio is that once you stop exercising, your body’s calorie-burning ability slows dramatically. Strength training,(lifting weights) on the other hand, allows you take advantage of your body’s natural ability to maintain an “after-burn,” known as Excess Post- Oxygen Consumption (EPOC). The after-burn is the extra calories your body burns after you complete a workout. Your metabolism will stay elevated for anywhere from 15 minutes to 48 hours, depending on the intensity and duration of your workout. So aim for just 30 minutes of cardio three times a week, and spend more time strength training.
It can be fun to do both strength training and cardio in a workout. It's a more effective way to burn fat and a great way to shock your muscles to throw the two together in one hard core kick ass workout. Kettle bells are perfect for this type of strength/cardio workout. Jillian Michaels has some excellent kettle bell video workouts that I have done myself and they can kick your butt!  Intermediate or advance they will get your muscles pumping and your fat burning in a great 30-40 minuet workout. I also like to create my own cardio circuit workout with 6-10 exercises and include both strength/cardio/plyo exercises. It's a great way to shock your body and keep you pushing past your limits.

It's WORKOUT Time.... "Let Your Beast Out"

c-h-i-m-e-s:

I do not claim this photo :)
Get out of you comfort zone everyone...It's workout time... Time to "Let the BEAST out" Time to train hard and let your inner beast ROAR loud!
Get off the couch, off your chair, out of bed and out of your comfy place and get rocking your body in some good hard weight training and cardio fat burning today. No one will do it for you so do it for yourself. Find your inner Beast and let yourself Roar loud today!

Motivational Note✿ "Sexy✿Fit✿Fun"

We all need some sexy, fit motivation in our lives... Now doesn't this look like some fit, sexy fun for you and your sweetheart. Nothing feels better than feeling fit and confident with your body when it's time for some sexy, fit fun at the beach. So here's your sexy, fit motivation to help you start or to help you keep up the hard work you've been putting into your body each day keeping it fit, healthy and beautiful. Believe me when days like a sexy, fit beach day with your honey arise...you will thank god you kept to your workout and diet schedule. It's a lot of hard work and sacrifice to make, but the pay off is "Oh" So Great!  #SexyFit

Wednesday, March 14, 2012

"Make Yourself Unbeatable"

http://25.media.tumblr.com/tumblr_m0hxmii5rI1r31w8mo1_250.gifhttp://30.media.tumblr.com/tumblr_m0hxmii5rI1r31w8mo3_250.gif
http://25.media.tumblr.com/tumblr_m0hxmii5rI1r31w8mo2_250.gifhttp://30.media.tumblr.com/tumblr_m0hxmii5rI1r31w8mo4_250.gif  Do you want to burn more fat? Challenge yourself and your body? Do circuit cardio training. I love to put together a group of cardio exercises, strength training and plyos which will give your body a powerful assortment of exercises to shock, strengthen and challenge your body beyond it's comfort zone. Workouts should never be easy.. If your workouts are easy then you're not pushing your yourself or your body hard enough. You need to always be pushing your body. These circuit workouts will push your body and  keep you pushing and challenging yourself until you've completed each set.
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I like to put together at least 6-10 exercises and do them for one minuet or to failure. Keeping moving to each exercise without rest until you completed all 6-10 exercises. Once you have completed one set you take a 90-120 minuet rest before going through another set. I recommend if you're doing 6 exercises as a set you should do at least 3-4 sets. If you're doing more exercises in your circuit set.. 7-10 then I suggest you do 2-3 sets. If you're in great physical shape then of course you can do more sets. Every "body" is different and our bodies are at different levels so you need to start out with a minimum and go from there. 
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Just don't make it easy on yourself. It's suppose to be hard and meant to push your body past it's comfort zone. If you barely complete the circuit set and fear the second circuit set then you're exactly where you want to be. Fear is a sign you're most definitely out of your comfort zone. Don't let laziness, being tired or fear stop you from pushing yourself, pushing your body through each set. Remember it's meant to be tough, hard and challenging. If it would was easy then it wouldn't be called "Working Out"  Make yourself #Unbeatable 
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Saturday, March 10, 2012

"Wear your Muscles with Pride"

Wear you hard earned muscles with much pride...Those muscles represent a lot of hard work, dedication, determination, sacrifice and pure heart and drive. They show your complete commitment and the love for training hard and making a difference in your life and your body. Whether your muscles are big or small they are beautiful and make your body unique and special. Keep up the love and consistency in training your body to be fit, healthy and strong everyday. It's a life time commitment and the love you give your body will come back 10 fold. Give back to you in such positive ways that will make it all worth it. #LoveYourBody #LoveYourMuscles

Exercise of the Week✿ "Arnold Press"

Arnold Presses

The arnold press
The Arnold press is an invention of the great Arnold Schwarzenegger. This exercise targets both, the front and side deltoids.

An interesting exercise because of the movement involved. As you start the exercise with your palms facing inwards, you press up and mid way through the movement, you twist your hands until your palms are facing outwards at the top of the movement.


The beginning of the movement really hits the front deltoids hard. As the palms are twisted outwards, the movement starts to hit the front and side deltoids.


It is vitally important that you understand the mechanics and technique for this exercise. Start with light weight and get a feel for this exercise before you go heavier.






 Correct form and position
1. In a seated position with your feet firmly planted on the floor, grasp two dumbbells with both hands.
2. Curl the weight up to the shoulder area. Hold the dumbbells at shoulder level with palms facing the body . Keep your back straight and your head up.

Correct Execution
1. In a controlled fashion, slowly press the dumbbells simultaneously upwards and rotate your hands forward until you have fully extended your arms upwards. Slowly lower the weight down and repeat the movement. 2. Remember, the real trick to the Arnold press is not the upwards motion but the downwards motion. The real work of this exercise occurs when you return the weight to it’s starting position. Really concentrate on the negative portion of this movement for maximum effect.

I didn't do this exercise too much in my earlier years of lifting, but after adding the Arnold Press in my son's and a clients shoulder workout I then started adding it in to my own shoulder workouts. I love that it works both the front and side of your deltoids. Then secondary muscles worked are trapezius and triceps in this one exercise. Using this exercise in your shoulder workouts you must remember to get the form and execution correct before moving to heavy weight. You will most definitely will want to go heavier with this exercise, but stick with a lighter weight until you feel comfortable with the technique and have the correct form down. Then go for the heavier weight and pump and build those deltoids up. I have always loved the dumbbell shoulder press which uses the same muscles as the Arnold press . The Arnold press just gives your muscles a different variation and twist to keep your muscles guessing and not adapting to the same exercises.  

My client had never done this exercise before and after doing them in his shoulder workout he mumbled F__k Arnold Presses..lol... which was a great sign to me as a trainer because I knew the exercise worked his shoulders hard. Never say you hate a exercise to me or a type of workout because I will only make you do it more. It's a clear sign that you need it more if you don't like a particular exercise or workout. We all have our favorites and those are usually the muscle groups that we have been genetically gifted with. The weaker muscle groups tend to not be our most favorite to work... Therefore we need to do them more so they measure and match up to the muscle groups we love and are gifted with.  My client learned to say I love the Arnold Presses after realizing the consequences of not liking them or any exercise in his workouts. We love it all. I hope you LOVE the Arnold Press as much as I do.. =)



Motivational Note✿ "Live it...Commit 2 it"

Make a commitment.. Make a promise.. Make the choice to be fit! Make it a standing commitment to yourself and never let go of it. Just live it, breath it, love to be fit! #fitstrongandsexybeautiful

Friday, March 9, 2012

"Skinny looks good in clothes... Fit looks good Naked"

Be that Strong, Beautiful, Sexy, Fit and Healthy you that you've always wanted to be... Skinny looks good in clothes...but Fit looks good naked... You can feel and look amazing in everything you do. When you feel good inside your own skin it's a feeling money cannot buy. No quick fix, No surgery, No spa week or weekend, just plain every day doing the work will bring you that priceless feeling... Feeling Fit, Sexy, Strong and Beautiful. Why not be the New You today?!   #FitSexyStrongandBeautiful

Thursday, March 8, 2012

Workout #13 S#4 Back/Biceps

weight
Workout #13             
(sequence #4) 

Back/Biceps
Weight Lifting 1 

*Single Exercise* *4x ea. ~ 8-10 reps ~ 60-90 sec.rest periods* 
Heavy 
  1. Wide-grip front lat pulldowns ~ 4x
  2. Standing barbell bicep curls ~ 4x
  3. Close-grip seated cable rows ~ 4x
  4. Alternating incline dumbbell curls ~ 4x
  5. Bent-over two-dumbbell row ~ 4x
  6. Reverse-wide grip barbell row ~ (2x sets ONLY) ~
#LettheBeastOut  ROAR!!!
Wide-Grip Lat Pulldown
  #1 Wide-grip Lat Pull Down
Barbell Curl
  #2 Standing Barbell Bicep Curl
Barbell Curl
 #3 Close-Grip Seated Cable Rows
Seated Cable Rows
 #4 Alternating Incline Dumbbell Curls
Bent Over Two-Dumbbell Row
  #5 Bent-over two-dumbbell row
Bent Over Two-Dumbbell Row
Reverse Grip Bent-Over Rows
  #6 Reverse-Wide Grip Barbell Rows
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