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