Category Archives: Blog

Time Saving Workouts!

I have been doing a ‘trial and error’ of workouts for time-efficient and effective ways to hit the gym (or even  weights at home)! The following is what I have put together, and you can choose a muscle group for 30 minutes or less, and combo it with 30 minutes of HIIT cardio, OR simply use the Muscle workouts alone, depending on how much time you have, but everything should/can be done under 30 minutes! Enjoy!

30 minutes of HIIT Cardio- You can do this on the Treadmill with Intervals, hit the stair-stepper, cycle, rowers, just get that target heart rate up! *THR= 220 minus your age (A) = estimated max hr (HRMx) MHR X .80=( )

Abs, Chest, Shoulders, and Triceps Workout
Cable Crunch: 3 sets of 15reps, 60 second rest
Shoulder Presses: 3 sets of 12 reps, 60 second rest
Bent-over lateral raise: 3 sets of 12 reps, 60 second rest
Tricep dips: 3 sets of 12 reps, 60 second rest

 

Narrow push-ups: 3 sets of 10

 

Back, Biceps, and Abs Workout

Bent-over dumbbell row: 3 sets of 12 reps, 60 second rest

Wide-grip push-ups: 3 sets of 10 reps, 60 second rest

Weighted tricep extensions: 3 sets of 12, 60 second rest

Alternating dumbbell curls: 3 sets of 12, 60 second rest

Dumbbell curl 21’s:  2 sets of 21, 60 second rest

Ab Jackknife: 3 sets of 15

Legs, Booty, Abs Workout

Bodyweight Squats: 4 sets of 12 reps, 60 second rest

Stiff Legged Dumbbell Deadlift: 4 sets of 12 reps, 60 second rest

Weighted Lunges: 4 sets of 12 reps, 60 second rest

Wall Squat hold: 4 times at 30 seconds each

Plank hold: 4 times at 30 seconds each

If you don’t know what a particular move is, email me, and I will be glad to walk you through it! photo.PNG-4Xo, Dumbbell Bombshell

Guacamole PROB-LEMS!

So, while I have been on my meal prepping safari, I have noticed and worried about some of the foods I’ve been eating.. haha suspect number one, guacamole turning a disturbing  swampy moss-green color the next day after opening. After a simple google search, I found out that it won’t kill you to eat it, AND that’s great because I never stopped. Simple explanation for it is, “oxidation”. It’s what happens when certain foods are exposed to air. Kind of like what happens when you cut an apple and let it sit out. If you would like to try and combat this phenomena, try sprinkling the top of your guac with lemon or lime juice and/or placing plastic wrap right on top to keep the air out along with the lid. Should last 3-5 days.

guac

 

My faith is restored.

Do you write down your goals?

I am a firm believer in making lists. I have lists for all sorts of things. To-do lists, to-accomplish lists, the bucket-list, and I am now gravitating towards writing down very specific goals.. list. haha I was given some great advice from a friend a few weeks back, that even when we visualize or “dream”, without a plan, and a “starting point” to guide us, we only repress ourselves by not putting pen to paper, as there is a neurological connection that is received and recognized when we write, and have a visual aid of our goals. The more you rise up towards your goals, the more you will be deluged with opportunities. In fact, these new opportunities can quickly become distractions that pull you off course. The best antidote to remedy those possible “distractions” is to maintain a list of written goals by which to evaluate these new opportunities.

As a fitness entrepreneur, I have many mentors, role models, and fit-spirations, but that also means there is no real specific path or guideline to follow step by step to successfully get your brand, and name recognized. So, I have to be diligent in creating and writing even the smallest of ambitions, but it also means I get to forge my own path, and honestly, that excites me more than it scares me, by a long shot!

Stay Gorgeous, Bombshells!photo.PNG-6

The following info is well written, and I wanted to share more in depth:

“We hear a lot about the importance of goal-setting, but most of us don’t have clear and measurable goals to work towards. Even fewer of us actually have those goals written down. Lewis Carroll says, “any road will get you there, if you don’t know where you are going,” but how important are goals really and if they are vital, how can we make them most effective? There was a fascinating study conducted on the 1979 Harvard MBA program where graduate students were asked “have you set clear, written goals for your future and made plans to accomplish them?”  The result, only 3% had written goals and plans, 13% had goals but they weren’t in writing and 84% had no goals at all. Ten years later, the same group was interviewed again and the result was absolutely mind-blowing.

The 13% of the class who had goals, but did not write them down was earning twice the amount of the 84% who had no goals. The 3% who had written goals were earning, on average, ten times as much as the other 97% of the class combined! While this study only looks at earnings to quantify success, I still find it to be an extremely motivating example of why creating clear and measurable goals and writing them down is a key to success. Feeling motivated? Here are four steps to creating clear and measurable goals that will lead you to huge success.

Create a Vision

The first step to creating a goal is to figure out what you want. If you don’t know what you want, you don’t know what you need to achieve to get there.  This is actually the fun part. You get to dream. What do you really want to create for yourself? What does your ideal life look like? Don’t be afraid to think big. Take fifteen minutes and document your vision. Take note of the details. What does your day look like? Where are you living? Try to incorporate all senses in your vision to make it most effective. What do you see, hear, smell, taste and feel throughout this ideal day?

Make it Measurable

Take your vision and turn it into a written list of concrete goals. If in your ideal world you are working for yourself, one of your goals might be to start your own company. Choose an achievable time frame to accomplish your goals, as well as measurable details, so you know exactly when you’ve achieved them. What exactly does it mean to start your own company? Make sure to set yourself up for success by creating goals that are realistic and achievable in the given time-frame.

Set Benchmarks

Most of our goals are a build-up of small achievements, sometimes even years of many small successes. Break your goals into small actionable steps and assign realistic time frames to each. Continue to break big steps into smaller and smaller steps until goals seem less daunting and achievable. Benchmarks are a great way to keep you on track. You may find you are moving more quickly or slowly than you expected. That’s not a problem, you can adjust! Adjust your expectations and timeline as you gather more information while achieving your benchmarks.

Celebrate Your Success

I believe the most important part of goal-setting is celebrating our successes. How will you reward yourself for hitting your benchmarks along the way? How will you celebrate once you’ve reached your goal? As we journey to the realization of our goals, it’s important to remember our vision. Why we want something can provide us with the motivation and determination to continue to work toward it even when things don’t go as planned or are more difficult than we anticipated.

From now on, choose to be among the most successful people and write down your goals. Create a vision for what you want, turn that into a list of measurable goals, set benchmarks and celebrate your successes along the way.”

Citing source: http://www.forbes.com/sites/85broads/2014/04/08/why-you-should-be-writing-down-your-goals/

Have you ever, “Oil Pulled”?

photo.PNG-5

Ok, Friends, Fam, Bombshells alike, I will admit it, I was watching a re-run episode of the reality show, “Gypsy Sisters”, and one of those gals did something called, ‘oil pulling’. I did some further research on this, and this is what I found.. It dates back to a long, long, long time ago, and I am now on week 2 of doing this regimen, and I can honestly say, my teeth are brighter and whiter, and I am an oil pullin’ believer! I used coconut oil, and yes the first time was a little tough mentally to swish it for 20 whole minutes, but by day 3, I felt like a champ. Keep reading for ALL the benefits, including removing toxins from your bod! #FitFam

WHAT IS OIL PULLING?

Simple, easy and clean, oil pulling is one of nature’s most efficient ways to detox the body…An ancient Ayurvedic ritual dating back over 3,000 years, oil pulling involves placing a tablespoon of extra virgin organic cold pressed oil (I use coconut oil, but sesame or olive oil is fine too) into your mouth and then swishing it around for up to 20 minutes, minimum 5 minutes (pulling it between your teeth), before spitting it out. Whatever you do, do not swallow the oil as you will ingest the toxins you are trying to wipe out. Afterwards requires brushing your teeth with an all-natural fluoride-free toothpaste, and rinsing your mouth out. And you’re done! It really is that easy.

WHY OIL PULLING?

With the mouth as the home to millions of bacteria, fungi, viruses and other toxins, the oil acts like a cleanser, pulling out the nasties before they get a chance to spread throughout the body.

This frees up the immune system, reduces stress, curtails internal inflammation and aids well-being.

It has so many benefits that whole books have been written on the topic, but here are my TOP SEVEN REASONS for making oil pulling a part of YOUR morning routine:

1. WHITENS TEETH

There is no need for chemical teeth whitening strips when oil pulling works just as well! The oil possesses natural antibiotic and antiviral properties that brightens and cleans teeth, keeping them pearly white. Try it for two weeks and you’ll see what I mean, or just take a look at Gwyneth Paltrow’s smile. She is known to follow the practice each morning.

2. INCREASES ENERGY

When our immune system is put to work in clearing out toxic waste from our body, it drains our energy levels. Removing the noxious culprits in the first instance by oil pulling lowers the amount of work our body has to do to function, which leaves us feeling a whole lot better.

3. DETOXES THE BODY

Germs in the body are much like poison causing inflammation and leading to disease and illness in turn. The gateway to the body for such contamination is the mouth. Therefore, in removing the toxins at source before they get a chance to spread, the body undergoes a complete detox. Neat!

4. AIDS HORMONAL CHANGES

Without having to compete with foreign substances, hormones can behave as they should, functioning to their best ability without being thrown off balance.

5. REDUCES HEADACHES

When the body is under toxic stress, headaches and migraines occur. It is nature’s way of asking for some time out to recover. By eliminating bacteria from the body via oil pulling, headaches can be avoided.

6. KEEPS THE SKIN CLEAR

Removing toxins from the body that would otherwise make it into the bloodstream means the skin has a chance to shine. Rashes and skin issues often reduce dramatically, or even clear up completely, when oil pulling.

7. PROMOTES ORAL HYGIENE

Oil pulling is highly effective at reducing tooth cavities and at eradicating bad breath. Removing the Streptococcus mutans bacteria (an important player in tooth decay) as well as other microorganisms, oil pulling is great for oral health. It also helps with plaque-induced gingivitis.

When you start oil pulling, you might experience some of the positive effects immediately, or it may take a few days or even weeks.

Citing source: http://foodmatters.tv/articles-1/the-7-health-benefits-of-oil-pulling

FOOD- PREPPING FUN…going through the week

photo 1
Honey Salmon w/ Lemon Dill Carrots & Grilled Asparagus

Meals

I can say with all honesty, I am looking forward to consuming every single meal-prepped here! I have baked “holy yummy” honey salmon with lemon dill carrots and grilled asparagus.
Also pictured is, Baked “Goodness Gracious that’s good” Garlic Chicken with a medley of snap peas, black beans, and edamame.
I love to add a sweet potato on the side for lunch with melted Cinnamon Roll Coconutter (http://sweetspreads.com/store/)

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Cinnamon Roll Coconutter

Drink

photo 2I am officially on the water sprint plan, drinking a gallon of water daily. I purchased a 32 oz water bottle and am chugging it 4 x’s over!

 

Breakfast

 To fill in all the gaps, breakfast is 2 egg whites scrambled with a dollop of guacamole, and salsa on top. Add a side of oatmeal with bananas and I am one happy camper in the mornings. Of course a cup of coffee pairs great with the combo 😉

Dessert

photo 2.PNG-2For dessert, I have sustained my sweet tooth with vanilla greek yogurt with a couple scoops of dark chocolate mini chips! I will share though, I have found this ‘cookie dough’ that you can eat RAW! (my fave) in the organic section at Kroger…It’s called “Just Cookie Dough” and of course that helps keep my cravings at bay late night. One scoop, scout’s honor.
OLYMPUS DIGITAL CAMERAQuestCookieDough1

And I can’t say enough about my new found treasures, QuestBars!!! Yum, Yum, and Yum. They have saved me from eating horribly numerous times throughout the week, given they cause some bloating with the sugar alcohols in them, but overall, a great solution for on the go protein and satisfaction! My favorites, Chocolate Chip Cookie Dough, and Cookies and Cream! Enjoy!
http://www.questnutrition.com/protein-bars/

Do you get your recommended daily amount of ‘hugs’?

Yes, Ladies and Gents, there is a minimum amount of hugs that you should be giving/receiving for your overall morale! Keep reading…

” Neuroeconomist Paul Zak, also known as “Dr. Love,” recommends at least eight hugs a day to be happier and enjoy better relationships. Psychotherapist Virginia Satir also famously said:

“We need 4 hugs a day for survival. We need 8 hugs a day for maintenance. We need 12 hugs a day for growth.”

This may very well be the “hug threshold” that allows your body to produce ample amounts of oxytocin, which is released in response to physical touch. The neuropeptide oxytocin, released by your pituitary gland, is a naturally occurring hormone in your body with incredibly powerful, health-giving properties.

It is also a key reason why the simple act of hugging is such an incredible way to not only bond with others but also boost your physical, and emotional, health. “

Citing: http://articles.mercola.com/sites/articles/archive/2014/02/06/hugging.aspx

This info should make you want to hug someone, anyone! This can help your longterm health, so why wouldn’t you? 

4 hugs’ is minimum, 8 hugs’ is doing great, 12 hugs=take on the world, Bombshells!!

What do you know about ‘Wave Loading’?

So I have been doing lots of weight training recently, and found that I could achieve more throughout my reps when I chose different pounds/weights. I thought I was really on to something, and as it turns out, I am, it’s called, “Wave Loading”! How perfect is that. Now this is great for muscle growth and gains, if that is your goal, keep reading. If you are looking for your next cardio workout, wait for another post 😉

WHAT IS WAVE LOADING?

Wave loading is an advanced set/rep scheme where you adjust the weights and reps for each set in an ascending or descending fashion (a wave). Here’s a simple example of one descending wave:

Bicep Curls

15 Reps of 10 lbs

12 Reps of 12.5 lbs

10 Reps  of 15 lbs.

Here, the reps decrease with each set as the weights increase. You can also reverse the order (an ascending wave) to focus on strength instead of hypertrophy.

HOW WAVE LOADING WORKS

Wave loading does three things better than other set/rep schemes: First, it stimulates your muscles with different intensities. Straight sets don’t give you that option.

Second, it exposes you to heavy weights, which are absolutely critical for growth! Too often, we favor high volume and low weights when it’s actually the high weights that stimulate your big gains. To pack on more muscle, there’s no substitute for lifting those “dig deep” weights.

Third, wave loading “shocks” your muscles to lift more – a phenomenon called “post-activation potentiation.” From a quick exposure to heavy weights, you stimulate your neural system and improve your muscles’ ability to generate power.

Now, you can lift more and get bigger strength gains! Go, Bombshell,  Go!!!

Citing source: www.muscleandfitness.com

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