Monday Motivation!

   

    Monday Motivation! Embrace the Soreness!

Merry Fitness!

Create Your Greatness!

Embrace your inner strength and power and create something truly GREAT!

Monday Motivation!

Monday Motivation! Burn it down Hard and Strong! Don't Stop. Never Settle!

Focused & Ready!

Focused and ready to Kick my Okole today. Saturdays workout is none other than grueling Leg Day! #trainlikeamachine

Train To Transform!

Train hard to Transform your body to be an unstoppable force of nature! #trainlikeasuperhero👊

Good Monday Morning!

Go hit your Monday hard and strong getting your workout in and make this December Fit & GREAT! 

Wake-Up December!

Wake-Up it's December and time to start the month with a Ass Kicking workout. Go start making December Great!!!

Saturday Morning Comfort!

Loving my Saturday morning in my sons room, cuddled on his comfy bed. Doing a little online Christmas shopping, taking advantage of extended Black Friday sales. Miss you Ka'aina. Less than three weeks till we meet for Christmas in CA. Xox

Wake-Up Saturday!

Good Morning. Wake-Up Saturday and last day of Sweet November #2013. Make these final days of #2013 Fit, Happy & Healthy!

Black Friday???

I'm not a big fan of Black Friday, but I am a huge fan of Black Friday workouts! Go train hard, then train harder and make these last 32 days in the year be fit & healthy! 

"Your Body Reveals Your Passion"

Let your body reveal your true passions! Loving yourself  enough to take care of your  body inside and out is a passion that takes dedication, drive and real commitment. Commit to yourself and reveal your passion to live FIT & Healthy! 

Where The Real Truth Lies?

Forget the scale.. The real truth lies either looking at yourself buck naked or in a tiny bikini. You don't need a scale to tell you what you already know and can see when you look in to the mirror. Just be brave and look at yourself honestly. Take a picture of yourself nude, in a swimsuit or underwear each month. Then go train hard, do the work that you know needs to be done and document your progress with a picture each month. This beats the scale game every time. 

Love Your Body Everyday!

Don't just love your body on the weekdays and let it all go to hell starting Friday night, Saturday and Sunday. Monday hits and you feel like "Shit" then you are already in the red making up for those bad days. By Wednesday or Thursday you're back in the game only to throw it all away again with Friday approaching and another weekend. Love your body enough to stay focused and on track. Treat yourself when it's earned NOT because it's the weekend or a holiday.

Friday Nights Ass Kicking!

My most brutal workouts seem to always happen on Fridays nights! The energy is high and I'm always the only female among tons on men training hard on Friday nighs! 

"Shine Bright"

Never allow anyone to DULL you from Shining your Brightest. The weak will always try to suck the light from you, if you let them. Be strong, stand firm, kickass and "Shine BRIGHT"✨

Happy Pump Day!

Keep the week going Strong. Give it your BEST shot and Fight hard. Pump it up Hump Day Wednesday. 

"Choice is Yours"

It's always a choice we all have to make each day. Are we going to grab life by the balls and show it who's boss? Or be a Big pussy and whimper away because it's just too hard or difficult to become or be something greater!? Make the right choice and be GREAT.. It's worth the fight for it. 

Pretty Pink Tank!

Mahalo to Muscle Fitness Factory for the PRETTY Pink tank! I LOVE it. 

 

Love Your Gunz!

Don't forget to love your entire Gun and train your triceps, biceps equally. Triceps may be behind and at the bottom of your arm, but without a nicely developed Tricep your guns are just not as full or impressive. Everyone loves to train and then show off their biceps, but love and train them both just as hard and you'll reap the sweet benefits of a pair of BEAUTIFUL Gunz!

Calm Before My Ass Kicking Begins!

It's always a little calm before the Ass Kicking begins. Get your workouts in weekly and feel AMAZING! 

Lifting Heavy Does Your Body Good!

Myth: Lifting Heavy or weight lifting in general for a woman, will make you look like a man!  Truth: Steroids will make a woman look masculine, like a man.  Never fear good old fashioned heavy weight lifting ladies. It's what allows you to create a Fit, Strong, Powerful Body! 💪

My Friday Night Workout!

Backside Ass Kicking Workout! "HEAVY"

1. Seated Pulldowns (behind the neck) 5x

2. Seated Close-Grip Front Pulldowns 5x

3. Old School T-Bar Rows 4x

4. Stiff-Leg Dead Lifts 4x

5. T-Bar Single Arm Rows 4x 

6. Barbell Box Step-Ups 4x

7. Reverse Lunges on Smith Machine 5x

8 Hyper-Extentions w/25lb plate 5x

9 Seated Calves 4x (all 3 sides)

10 Straight-Arm Wide Lat Pulls 3x 

Create Your Own Fit Body!

You're in control. You are the artist. Start creating your own powerful, strong, fit masterpiece. TODAY! Now!!!

Create Yourself!

Create Yourself. Create the person you want to be inside and out. Create the Strong, Fit, Beautiful Body you desire. It's all in your POWER to do it! 

Comfortable VS Uncomfortable

I had a nice comfortable weekend, but I never missed my few hours on Saturday and Sunday to get very uncomfortable and get my workouts in. It's always nice to kick back and be comfortable on the weekends, but never let that comfort take a hold of your body totally and forget your fitness goals. Comfort will be there waiting right after you get uncomfortable and Kick your Ass hard for a few hours doing an awesome workout. You will be ready for Monday and the week ahead trust me! 

"Create Your Greatness"

Don't forget to create something GREAT in yourself today. Achieve greatness in everyday! 

Happy Healthy Halloween!

Have a Happy, Healthy, Fit Halloween. Have fun and treat yourself if you choose to as it's the best day for some yummy treats. Just DON'T loose your focus or destroy all your hard work by over indulging and consuming a lot of junk and drinking lots of alcohol. Doing this won't erase all the work you've done, if you've done the work, but it can and will set you back a good few days and shock your body if you're not use to indulging. You can have fun, enjoy some treats and cheers with friends without being a glutton and consume more than one person should in a given day or evening. Just be smart and believe me your body will thank you in the morning. Remember when you're clean and healthy your system will react faster and feel effects a lot more than someone who over indulges on a daily basis. Be careful and choose your treats wisely! Happy Halloween!

"Win From Within"

Fight For It!

No matter what's happening around you in your life or how hard things get or can get, there are ALWAYS many obstacles to greater things in this life. Welcome those obstacles, conquer those obstacles to be better and to be greater every damn day. ALWAYS "Fight for It" 

Got Legs? KILLA Leg Workout!

Friday Night KILLA Leg Workout! 

6x free bar squats 10-15 reps (Heavy)

Super Sets: "HEAVY"

5x walking barbell lunges 80lbs 20 reps

5x box step-ups 20 reps w/80lbs 

4x leg extensions 10 reps 

4x leg curls 15 reps 

4x stiff leg dead lifts - on box 10 reps 

30 min. HITT "StairMill" 7-11 level

 

Never Settle For Being Less...

To me settling is quitting and quitting is NEVER an option. Why settle for being less when being GREAT is an option. Don't settle for anything less than GREAT! Keep fighting the good fight. Train like a Bad Ass SuperHero!

Create Your Fit Body!

You're the artist and it's up to you just how GREAT your piece of art will become. Build, Sculpted and Create your greatest piece. Your Own Fit body!

"Your Eyes Tell Your Story"

As a little girl my dad always told me that my eyes showed everything I was feeling.  Good, bad, joy and pain. Your eyes tell your story.

Have A Beautiful Fit Day!

Each day is a new beginning. A new chance to make better choices in your day and in your life. Choose wisely and make yourself proud. 

" You're in Control "

No more excuses that you have no time, your kids need u 24/7 or your spouse or partner is stopping you. You're too old, you're too fat to lift weights or to train hard and change your body! All these excuses that allow you to be unhappy and sit by each year that passes in a unhealthy, out of shape body. A body that you can't stand the site of in any mirror or the feeling you have each day you settle and let all the above excuse and many more stop you from changing and creating the body that you could and can have. If you're going to make ANY excuse, then the excuse should be an honest one.. Excuse being that you just DON'T WANT IT Bad enough! 

You Can't Flex Cardio!

Too many women think cardio is the answer to a fit, strong, muscular body. There's a place for cardio YES, but it's way over done and robs us of all our hard earn muscle when we do too much and too often. If I have a choice and have little time to train, it's always the iron that wins and gets my time. Cardio is extra! Cardio doesn't flex or build a beautiful, muscular body! 

Caught Me!

I couldn't help myself.. It sometimes the hardest thing to do, is to rest on "Rest Day" I  know how important rest is to my muscles. Especially after days of hard ass training. Your muscles need time to repair to grow after tearing them down. It's all part of living fit and healthy and yes, rest days are a must. I always try to listen to my body and know when it's time to lay the iron down and take off my running shoes and take a designated Rest Day. It's all part of loving your body so your body will love you back! 

What do you see in your Mirror?

What do you see in your mirror? If you don't like what you see, or avoid looking in the mirror afraid of what you may see? Then it's time to change it and start seeing the real beauty and strength you have inside of you. It's in all of us, but it's up to "You" to start truly looking at yourself and bring it out and let yourself shine in the way you were intended to. Shine Bright!

"Make Your Own Pathway"

Anything worth having and wanting bad enough is a GREAT reason to create your own pathway directly towards it. Make your own pathway!

Sexy Fit Friday!

Pretty in the Gym??

I've told the women I've trained.. Wear no makeup as it just runs as soon as u sweat and you will be swearing. No jewelry. Jewelry only gets in the way and grabbing a iron bar with rings on could be a little painful. Forget the cutesy clothing. Find workout clothes that mainly let you workout in them and DON'T restrict any of your movements. Cuteness should NOT be the #1 choice when buying workout wear. My workout clothes get dirty, stained and very sweaty so I never buy because their cute. I buy and wear them because it allows me to train hard and workout without any restrictions and I don't care if they get dirty or stained and they are easy to toss after so much sweating in them. Working out is serious business and it really has NO place if you are ONLY wanting to look pretty, fashionable or in it to just look good without putting in the hard core effort.

" Lifting Correctly"

Just Saying? To me Lifting correctly with good form is what creates, builds that strong, fit body we are all in the gym working towards. If you learn doing these exercises and using the weights incorrectly with improper form then you are just wasting your time. 9 times out of 10 these people will quit, give up because they will NOT see the results and feel that it's not working for them. Or worse they will injurer themselves and not be able to workout at all or be forever restricted to their physical activities depending on how bad their injury is. I thank my big brother Dana @attakdog for this most valuable gift he taught me when I picked up my first piece of iron. He taught me how important using the correct form and how to execute each exercise and use machines correctly. It's NOT about how heavy you go if you are doing it wrong. Going heavy is only beneficial if you are using proper form and doing the exercise correctly. It's not worth the injury or wasting your time doing it wrong or doing the exercise Half Assed!             

                          

Looking Forward!

Happy Monday! Everyone dreads Monday, but I've come to learn is what you some times dread is what you should start looking forward to. Like Leg Day, Working out. Monday represents a brand new week. New beginning. Something to look forward to is better then dreading it. Change your thoughts, change your body, and change your life!

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