Victoria’s Secret VS Dove

 

Am I the only one who thinks that the VS models look sick?

I’m sure the VS models work their incredibly gifted asses off to look the way they do, but we need to get serious about what beauty (and health!) look like for the majority of society. You don’t have to be 50 pounds to be happy.

Make health your priority, focus on strength and flexibility, and let your body decide what shape it’s going to take.

 

 

How to get a trim, fit, feminine physique

I love CrossFit. I love running, kickboxing, weightlifting, shadow boxing… I love a whole plethora of activities, but as of right now, CrossFit takes the cake. (hhmmm, caaaaake… Sorry, I got distracted for a moment) I love the kickassery of CrossFit and the amazing feeling of accomplishment that I get from the WODs. I love love love it!! 

That being said…

Personally, I’d rather look like this: 

Than this:

want to look like I work out, but I don’t want to look like a “gym bunny” or like someone who can kick your ass. I would much rather have a sleek, feminine physique. 

If you’re one of the people who wants what I want: read on. If not: skip this blog posting. Your kinds of posts will come later. 

I used to hear it all the time at the gym: women can’t bulk up like men can. I’m here to wave the Bullshit Flag. Yes. Women can bulk up like men!!! Do we do it to the same extent? No. We don’t have enough testosterone to get to a “man’s level” of bulk. But you better believe that if you train like a man does, you’ll become a tiny version of a man’s body, but with lady parts. 😉 

So this post is all about how to get into functional shape without building up your muscle mass!! 

First off, you want to keep doing functional training with weights! Keep up the cardio, too! If you want a sleek, feminine physique, we’re just going to change how you do these exercises!!

Your objective over the course of a week: 

  • 3 HIIT (high intensity interval training) cardio sessions (15 – 20 mins long)
  • 3 long, steady cardio sessions (30 – 90 minutes)
  • 3 days of resistance training and/or yoga

How you break it up and pair it together is up to your body and your schedule, but at the end of a 7 day period, you should look at this list and say, “Yes, I’ve done all of that.” So for example:

  • Monday: 20 min HIIT workout, followed by 45 minute walk.
  • Tuesday: 30 min resistance training
  • Wed: rest day
  • Thursday: 15 min HIIT workout, 60 min walk
  • Friday: 30 min resistance training, 60 min yoga class
  • Saturday: 20 minute HIIT workout, 30 min elliptical
  • Saturday: rest or 60 – 90 min yoga class

Of course, do what works best with your body and your schedule. This is only an example. 

Now we’ll go over what your HIIT workout should be.

For your HIIT workouts, they can be as simple as alternating walking and sprinting. Since over the course of the workout you’re only going to be doing between 6 to 10 sprints, make ’em balls to the wall sprints!! Go all out!!! You can also do this on the elliptical, the stairmaster, the cardio rower, the bike. (Just please note: the bike is going to give you the least amount of calorie burn, and seriously, we’re trying to burn as many calories as we can right now. Make your workout count!) 

side note: my fave HIIT workouts are from Turbo Fire

For resistance training, focus on functional fitness (i.e.~ exercises that mirror daily life). I’m talking about squats, lunges, push ups, pull ups, planks, wood choppers… the list goes one. The key is to focus on your muscles working together, rather than focusing on one muscle at a time. Here are some great examples of what you should be doing (you can watch these on “mute” if you prefer. I’m just showing these as examples of proper form):

she’s doing this heavier than you’d do if you don’t want to bulk up, but her form is perfect!

your goal in this plank is to keep your hips as stable as possible, don’t let them swing with the weight shifts

Now that we know what types of exercises we want, let’s discuss the resistance level involved. If you fatigue or lift to failure, you will add muscle mass. Simple as that. So whether you do heavy weights with low reps, or light weights with high reps, if the last 2 – 5 reps are hard, you’re going to get the same results. That means that with all of these exercises, you need to be using weights that make you feel like you’re working, but STOP before you hit the point of “heavy”!!! This will help prevent the muscles from “tearing” and therefore, help you to strengthen the muscle fibers without making them any bigger! 

As for the types of yoga you do, choose the style that best fits you. Since yoga doesn’t burn it’s way through calories, that’s not what it’s being used for. We want to stretch, calm the mind, and focus on feeling what our body is doing. Experiment with what works best: there’s no wrong type of yoga, just maybe a yoga that doesn’t fit your personality. 


Key points: functional exercises, HIIT cardio and steady cardio, yoga, and not hitting the point of “heavy” in your weights. Stop before the reps get hard! 

Of course, eating is also a large part of how your body responds to training. Make sure that you’re following the Zone diet and that you’re getting plenty of water, fish oils, and sunshine!! 

As always, feel free to email or comment want questions that you have! I’m here to help! 🙂

Arm jiggle be gone!!!

I just got home from a kick a$$ workout of TKB with Megan!!! Seriously, you’re missing out of you don’t get tortured workout with the beautiful and spunky Mega Cool! 

i wish i looked this good while doing back bends!!! way to go, Megan! 

So now that I’m pumped and ready to go, what does that mean for you? It means it’s time to kill those arms!! No more arm flab wavin’ in the wind!

Yesterday we worked our legs, now today we’re going to work our arms! 

The key to getting some great lookin’ guns is to keep everything in proportion. No more doing bicep curls and triceps kickbacks while ignoring your shoulders, back, and chest! Every muscle in our body deserves our love, so by golly, we’re gonna show ‘em some love!! 

For today’s workout, we’re going to tone your upper body. We’ll work on strength another day. For today, we’re gonna tone up what we’ve already got. Please note that the pics that I am using show women using weights– THIS WILL BE COMPLETELY EFFECTIVE WITHOUT WEIGHTS!!! Do not feel like you need to use any weights! Work your way up to using weights! 

Same deal as yesterday: grab your stop watch, your water, a mat, and let’s GO!!! 

Warm up:

10 bird-dogs

6 10-second planks

10 push ups

30 jumping jacks

Workout:

20 straight arm triceps presses: keeping abs pulled in, hips supported, knees bent softly, push (straight, not bent!) arms straight behind you as far as they’ll go. Pulse at the top range of motion.

30 jumping jacks

20 ceiling punches: keeping arms bent, move whole arm so that your fists go from your    eyebrows to the top of your head. Keep elbows in front of armpits! The smaller the range of motion, the better!!! Pulse quickly!!

10 push ups

20 bent arm butterflies

20 mountain climbers

30 bent arm forward circles: keeping arms firm and supported, with bent elbows, move arms forward in small circles. (Just don’t sit down like shown, stand up! You’ll burn more calories and use your core!)

30 jumping jacks

30 bent arm backward circles: keeping arms firm and supported, with bent elbows, trace small circles in the air with your fists, going backwards. (Just don’t sit down like shown, stand up! You’ll burn more calories and use your core!)

20 mountain climbers

30 shoulder scaption with shrug: raise straight arms up from legs to eye-level at a 45 degree angle (imagine going to give someone a big hug). While arms are raised, shrug shoulders to ears. Lower all at once.

Cool Down:

30 jumping jacks

10 push ups

6 10-second planks

10 bird-dogs

One HUGE key to getting results is to understand and know what types of results you’re looking for. If you’re looking for sleek, toned, non-bulky arms, then this should be a workout that you repeat a couple times a week. On that note: no matter what results you’re looking for, you need to keep thing varied. I’ll keep posting workouts for you, and I want you to keep rotating through the workouts. Variety is the spice of life! Keep your workouts varied!!! 

And as always, email me with any and all questions and comments!! 

Have you tried any of the workouts that I’ve posted? Thoughts?! 

Let’s talk LEGS!!!!

Lately I’ve been hearing a lot about core. Yes, the core is an incredibly important aspect of physical fitness and health. Keeping your abs, back and hips working efficiently and effectively is very important. That being said… 

Looks have to account for something, riiiight? I mean, come on. Be serious. A lot of our perception of ourselves is in how we think we look. (But I’ll save how we view ourselves versus how others view us for another post.) If we aren’t confident in how we look, we aren’t confident in how we feel. So today, let’s work on that! 

Today is all about LEGS! Those two things that keep us in motion and we wish went on for days! My dream in life is to grow 2 inches (is 5’2″ too much to ask for?!?!) and to have Carrie Underwood’s gams. So I’m going to give you a great leg workout, just on the off-chance that you have the same dream. The Carrie legs, not the growing. This won’t have any impact on how tall you are. Unless you stand taller. Good posture. 😉

Grab a stopwatch (or iPhone timer), bottle of water, a mat, put on your fave music, and let’s get started!!!

Some of these moves are standard gym exercises, and some are ballet moves. Feel free to email me with any questions!!!

Warm Up:

1 minute (yes, seriously, 1 whole minute. Time it. It’s longer than you think it is) jogging in place or jump rope. Opt for the second option is it’s available. You’re here to work; you might as well!

6 10-second planks. Knees or toes. Keep your abs in towards your spine, back in a natural position, and squeeze your glutes.

10 push-ups. (Yeah, I know we’re working legs today, but your blood has to be able to pass through your whole body, so let’s get the whole body warmed up.)

Work Out:

Curtsey Lunge: 15 per leg. All on one side before switching sides.

30 seconds mountain climbers. Hold your abs in!!!

Plié with calf raise: 15 reps. Hold for a full second at the bottom.

30 seconds running in place or jumping rope.

Supine Cabaret Kicks: 1 full minute, alternating legs. Keep knees squeezed together and keep thighs engaged!

30 seconds mountain climbers.

Supine changement: Keep abs in and ribs down. You should feel your thighs and inner thighs on FIRE!!

Cool Down:

10 push ups

6 10-second planks

1 minute high-knee marching, quick but not rapid pace.

Hopefully you got in a great leg workout!!!!! Your workouts should be quick and to the point, otherwise you’re just wasting time. This shouldn’t take you too long, but at the same time, don’t rush through it. Make it work for you!!! 

Tomorrow, we’ll go over the glam muscles: ARMS!!! 

Wild Card Wednesday

Can you tell I’m ready for baseball season???

Today’s post is kind of random. I wanted today to be a fun little day with some Calvin and Hobbes cartoon strips. That was my plan… and then I read an article that I thought was aaahhh-MAZing!!! So let’s just see how well I can throw this all together… (I probably shoulda just called this Wild Wednesday, but hey, I’m gearing up for baseball)

Last night I was about to go to bed when I saw this article posted on Yahoo’s homepage:Israel Skinny Model Ban: New Law Requires Body Mass Index of 18.5 or a Doctor’s Note.”  WHOA!!!!!! Talk about a major development!!!! It looks like the Dove campaign for “real” models is a realistic goal!! This is awesome!! I know I’m not the only healthy and fit person out there who isn’t a size 1, so I’m hoping I’m not the only person who’s happy about having “average sized” models!

What are your thoughts? Opinions? 

Okay, so now that I managed to get that article in, on to the fun stuff! Laughter is the best medicine, right? 😉

I’m a HUGE fan of Calvin and Hobbes. Yeah, sure, it’s cute and funny. But why I love it is because Calvin is MY SON. Seriously. They are the exact same person. Sometimes it’s kinda scary. 😉 I wanted to share some of the cartoons that have given me a chuckle lately, mainly because this is a visual depiction of my son’s shenanigans. 😉

Yes, this is my son. And after he lit the bathroom on fire (twice!) and cut up my sheets while they were still on the bed, I am fully aware that I have my hands full. 😉 My son is just like my uncle, and he turned out pretty good, so here’s hoping!!! 😉

my uncle and my son, two peas in a pod ❤