Posts Tagged ‘training’

1, 2, 3 Lift!

For many women, and some men, targeting the butt during exercise is priority. From an anatomical standpoint, the butt consists of three muscles known as the gluteus maximus, gluteus medius and gluteus minimus. When you want to create a fuller, rounder butt, you need to work these muscles with weight training exercises. You can use free weights and the weight of your body to achieve this goal.

Bulgarian Split Squat

Bulgarian Split Squat

  • REDUCE your hips and thighs, and melt away those stubborn saddlebags
  • SHAPE your gluteal muscles to get you a perfectly round derriere
  • LIFT your bum so it looks great from every angle
Reduce, shape and lift your bum with the following exercises:
1. Lunges – Performed correctly, the lunge is excellent for reshaping the butt. Options include static, dynamic or step-ups.
2. Donkey Kicks (or kickbacks) are an excellent butt isolation movement.
3. Squats (or split squats) are a staple!
4. Butt Lifts – are very effective and work the hamstrings and lower back as well.
Wonderbum Womens Lift

Wonderbum – Women’s Lift

You may also wish to consider undergarments that lift and enhance your derriere! Having never tried one of these before  we decided to try Rounderwear.  Being a bit of a tom boy myself I was drawn to wonderbum women’s lift and couldn’t wait to give it a try. We ordered online and it arrived in a couple of days! Stress free! I am a firm believer in clean eating and exercise to deliver my fitness goals and I didn’t have much faith in the undergarment industry to deliver results BUT wouldn’t you know… it actually works! What a pleasant surprise! It took all of my hard work and lifted it just a little bit higher. Happy days are here again!  I’m no longer a skeptic. We’re still working hard at the gym but it’s nice to know that there’s a little extra support there when I need it!

Thanks Rounderwear your product kicks ass!

Your friends at Socially Fit.

http://www.rounderwear.com

The Misfitstudio

Today I am the owner and creator of MISFITSTUDIO. It’s a unique Pilates, fusion and yoga studio in Toronto. My interests lay in building awareness, love and building a community with like minded healthy individuals. My current projects on the go, beside running a studio, managing a full and amazing staff, creating classes, playlists and running an Art Collective; I am writing a fusion teacher training program.

I am grateful to have been raised in a loving and artistically supportive environment. From an early age I showed a deep interest in art and dance, and that was never questioned. Following both through my childhood and teen years, I continue to this day. It  has always been celebrated. Health has always been a priority in my home; eating well, then rushing off to ballet, rhythmic gymnastics and expressive movement classes were a part of most evenings. I have always been physically active. I actually didn’t think about it, other than I needed to move every day; that was just a beautiful given and amen for it. My life has organically flowed from dance to yoga, to Pilates, to teaching, to studio owner.

Movement as meditation is my mantra.

I believe we could all benefit from a little endorphin kick everyday; a reconnect to yourself; an untangling and a quieting that happens when we focus on just one thing. I value this so much. It is what I encourage every student to attempt to do knowing the positive affects on my body, mind and spirit. I see my physical practice as my faith. I have an innate desire to move, to breathe and to flow with grace.

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I am thankful that I have the most incredibly supportive system around me. My family and friends have been with me on this journey from the very beginning. They constantly remind me of love in the world; of devotion and pure support. I am grateful every day for them and their true belief in me and my vision. Everyday is a lesson; an unknown. The surprise of it keeps me guessing and I have acquired skills that I never would have imagined. I take it all in stride and see it as an opportunity to learn and grow and be a better version of myself. I see each day as an accomplishment and take great pride in what my body can do as opposed to what it can’t.

I wake up and meditate to set my day. Then I practice a little on the floor beside my bed; yoga; stretching and breathing; then I’m good to go for the day! My morning shake is seasonal fruit, a scoop of protein powder and a handful of Bcomplex, omega 369. I take a high performance multivitamin and I drink magnesium before bed. I eat tons of fresh vegetables, delicious salads, quinoa, seeds and nuts. I love me some good dark chocolate!

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What if today is it?  What if today was the last day? I would like to learn more about the aging body. It’s my current focus. As my mother grows older I want to know how to offer a positive support for her and her generation so I’ll keep working toward this effort. I learned a very difficult lesson as a young girl and it taught me that you just never know when life will end. So I urge you to make the most of each day. Feel good, smile and glow from the inside. The only way to be inspired is to feel inspired, and moving every day contributes to that in a tremendous way.

Community is a massively important part of my life. I would like to take this time to thank friends, fellow teachers, mentors, students and family for contributing to the endless supply of positive energy in the Pilates, dance and Yoga community in Toronto!

I believe anyone can achieve their dreams! I am living mine and each day I am grateful for the love, lesson and unknown. The journey can be up and down, yet full of beauty and inspiration. Follow your dreams!

I want to make myself better tomorrow than I am today.

ImageSean has served almost 20 years in the United States Marine Corps as a fighter pilot and a test pilotflying 28 different types of aircraft. He’s a father and husband and has been blessed beyond all he deserves. He’s passionate about fitness and health-taking a holistic approach to fitness and exercise with focus on endurance athletics. You can find him on Twitter at Sean Garick@push_ur_limits and on the web at pushurlimits.com. 

 

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Now how do I tell you everything about me in a few short lines? No, I can’t, no way. But I can provide a few highlights and tell you about some of the things which matter most. Let’s start with the amazing…  

 

One of greatest joys in life is watching someone accomplish something they once thought impossible. It’s amazing and life altering- to realize that there really are no limits to what you can do. I love to be a part of that. We live in a world of amazing people. People overcoming every type of obstacle imaginable; some are physical, some emotional, some mental. The people who are doing this have one thing in common- they believe! They may not have always believed, often it was someone else who believed in them first, but they believe now.  

 

“Every great achievement begins with the decision to try.” 

I’m constantly in awe of what people are capable of when they believe and apply. Of course, I’m also amazed by what others can’t accomplish because they just don’t believe it’s possible.I CAN’T are the words I absolutely hate more than any others! I’ve faced these ‘limitations’ myself. When I first joined the Marine Corps I had a group of buddies who invited me to go for a run with them. Then they told me they were going 10 miles. I quickly declined but inside I was astonished. How can someone run that far? I was firmly convinced that there were two kinds of people in this world: those that could run far and those that couldn’t- and I was squarely in the group that couldn’t. I lived with that until I was in my mid-thirties. 

 

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“If we all did the things we are capable of, we would astound ourselves” 

Then I began to wonder…hmmmm…what if...I wonder if I could add a little distance. I began incrementally with a little, then a little more. I remember the first time I ran 7 miles, then the first time I ran 10. I began to believe. Then eventually the Marine Corps Marathon. Now, remember my mindset at that time 26.2 miles was paramount to walking on the Moon. I mean, it was that far out there. It was an impossibility and yet, I did it. I had achieved the impossible. Here I was a pretty smart guy, a Marine and a fighter pilot and yet I had lived with a SELF-MADE limit for over 35 years. I had limited myself for absolutely no reason. I had held myself back. I had diminished how full my life could be. I had done this to myself. I vowed never to do it again. 

 

“Do not fear death. Fear an unlived life.” 

There are much better examples of this than mine. Just last weekend I met a Marine who told me about the number of screws and metal parts in his right leg- he’d been injured in combat. He and I met while both doing some open water swim training in the bay- training for his Half Ironman that he was doing the very next weekend. Awesome! I am fully convinced now that all limits can be overcome. And more importantly they can be overcome by anyone….anyone who is willing. We have the power in ourselves- the power to limit ourselves or the power to live an unlimited life!  

 

“Whether you think you can or think you can’t. You are probably right.” 

I love optimism. I have no room in my life for negative thoughts or negative people. I believe that attitude is contagious. The old saying, “You are either affecting or infecting others” rings very true. Motivation, positive thinking, and encouragement– these things are absolutely crucial to your mental state and your ability to achieve success. And these things have a shelf-life. They are fleeting! The book I read says ‘renew your mind daily’. It takes constant replenishment and that replenishment takes effort. We must work to remain positive and motivated. I love quotes and inspirational sayings- if you follow me on Twitter you already know this. These things replenish me. They renew me and my commitment. Yet another reason that I love Socially_Fitthe constant motivation and encouragement.  

 

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Athletes amaze me. I’m addicted to their inner strength. They get it, when the rest of the population doesn’t. Every damn day!That motto, that mindset. Regardless of the circumstances, the weather, the mood- they get up and go do their thing. Run, swim, bike, lift, Zumba, Crossfit, it doesn’t matter. That mindset translates into everything else in their life- the ability to push through the pain and to get up when you can’t. Because let’s be honest, life is going to knock us on our ass sometimes. How long we stay there is up to us and is often more a mental battle than a physical one. Every athlete knows it’s better to get up, get going and get it done. Life is always better when we do this rather than just lying there feeling sorry for ourselves. And similarly the day is always better when we get up and get that workout done. Love it.  

 

Balance: 

I am a big believer in well-rounded fitness and truly love all forms of exercise. In training myself to become a better athlete it didn’t take long before I expanded my view to include all the aspects of what healthy really means. The ONLY view that’s acceptable is a holistic view. We’ve all seen that guy in the gym that looks like the Hulk above the waist but is standing on toothpicks! Or the opposite version of the ultracyclist with amazing legs but looks like a 10 year boy above the waist. This imbalance is present in anyone who only focuses on ‘one’ thing. They develop imbalances in muscle strength. Different parts of the body compensate and stress is placed on parts that weren’t made for it. The eventual result is injury. Balance is the key to our health and I believe in holistic view of muscle development with an emphasis on core-related fitness.  

 

But we can expand this holistic concept a little more. For example, great exercise without proper nutrition will result in ceilings on our achievement as well.As I began to move into multi-hour workout sessions and multiple workouts per day,nutrition became a more important part of my life. You cannot train at high levels without making nutrition one of the pillars upon which your fitness is built. Now it’s about focusing on the various aspects of nutrition: pre-workout fueling, fueling during the workout, recover fueling and getting the body ready for the next session- which many times is only a few hours away. I get so tired of eating! Very rarely is eating for enjoyment- it’s about feeding the machine- about fueling the beast- making it better, stronger and ready for the next challenge.  

 

Now, if we dare to expand this concept a little more to account for our life as a whole, it’s easy to understand how all things need to be in balance– God, family, fitness/health, rest/recovery, work/career, seriousness, silliness, leadership, followership, father/mother, son/daughter, etc. If any of these grows too large individually at the expense of the others we will have issues sooner or later. We are made to be multi-dimensional- we can’t achieve our full potential living a one dimensional life. If we fail to achieve balance at any of these levels we will undermine our goals and will not reach our potential. Again, balance is the key.  

 

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“To give anything less than your best is to sacrifice the gift” 

People often ask me how do I run and bike for hours at a time. What do you think about all that time? Why do you do it? Truthfully, inside me there’s a celebration going on! Every workout, every mile is an expression of gratefulness. There’s so many who would love to be doing what I’m doing and they no longer have the chance. I run because I can. And I run for all those that can’t. 

 

And my favorite feeling? Post-workout, laying on the ground, covered in sweat, too tired to move. The body completely drained of everything it had. You gave it all. There’s nothing left. That feeling of complete and utter satisfaction. The body is empty- but the heart, the heart if full!  

 

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Final Thoughts: 

ImageI want to make myself better tomorrow than I am today. I want to attain heights I’ve never reached. I want to inspire and help others to do the same. But I’m also at the point where I want it to be about more than just me. I want to do more. That’s why I was very excited to find the Charity Miles app. It’s an app that tracks your cycling and running and then a sponsor will donate to the charity you choose. It’s an awesome example of something that is ‘right’. A way to give and a way to help by doing what you were going to do anyway. There are some great charities and great sponsors. I run and cycle for the Wounded Warrior Project and PROMAX Nutrition donates for me. It’s a great relationship. I would like to find more ways to do similar things like this. If you know any, please let me know. 


Watermelon – Fresh Fruit Popsicles

You can replace the watermelon puree with honeydew melon or cantaloupe puree. Use any fresh organic fruit you have on hand. We used contrasting colors because it makes the popsicle look delicious!  Don’t forget to use seedless watermelon.

3 cups watermelon puree (about 1/4 to 1/2 a watermelon)
1/2 cup fresh blueberries
1/2 cup chopped fresh strawberries
1 kiwi, peeled and sliced
1 peach or nectarine, diced small
handful fresh cherries, pitted and chopped

Cut the watermelon into chunks and then puree it in a blender until smooth. Set aside.

Set out about 1 dozen popsicle molds (amount needed will vary depending on size of molds). Fill each one with the chopped fresh fruit. Then pour in the watermelon puree until each mold is full to the top. Place a popsicle stick into each one. Place into your freezer and freeze for about 6 to 8 hours.

When ready to serve, run the popsicle molds under warm water for a few seconds and then pull each one out and enjoy. Summer here we come!!

Your friends at Socially Fit

http://www.nourishingmeals.com

We Are What We Lift

Stiff Legged Dead Lifts

Stiff Legged Dead Lifts

There are certain leg exercises which will help you to build muscular thighs and lower body. Thighs are the most powerful muscles of the body, hence they are also capable of great endurance. Therefore, training your legs is also very demanding. It is often observed many people often skip training their legs or do not give sufficient time and attention to it. The leg workouts for mass are those which train both the thigh muscles as well as the hamstring muscles. At the same time, they should also include calf exercises. It is important to understand that leg training is way more demanding than training other parts of the body.

Leg Exercises for building Mass

Before we go to leg workouts for mass, let us see a few leg and thigh exercises, which will help you in your endeavor.

Squats

Basic barbell squats is one of the best leg exercises for mass. However, it is important to perform the exercise properly to get the right results from this exercise. When you do the exercise, your toes need to be duck-toeing out about 20 degrees and your knees should be above your ankles.

Hack Squats

This exercise works the quadriceps. You do not have to do many number of sets, but the ones you do should be done in full controlled repetitions. If you suffer from knee problems,  you should not do this exercise. You should try machine assisted squats instead. The position of your feet should be the same, as mentioned in the previous exercise.

Stiff Legged Dead Lifts

This exercise is very taxing on your hamstring muscles, hence you will have to make sure you do not use very heavy weights, you may injure yourself. The distance between your feet should be shoulder width distance. When you do the exercise, your back should be straight and legs strong. Keeping your legs strong will protect your lower back. While doing the exercise, if you feel uncomfortable in your knees or your lower back, then you can bend your knees a little. Be mindful of the weight being used.

Calf Raises

If you want to build the most difficult muscles of the body, then you will have to make either sitting calf raises or standing calf raises a part of your leg workouts. It will help you to add inches to your calves and tone them.

Lunges

This exercise is a must for any leg workout be it for weight loss or for mass. It works the front of the thighs and the gluteal muscles. While doing this exercise, you will have to ensure, that the position of the knee (of the leading leg) when bent, is exactly above the ankle. Both your legs should be strong, when you do this exercise.

Leg Workout for building Mass

It is important to note that this is just an example workout. You will have to modify the workout as per your needs. At the same time, do not forget to warm up and stretch before the workout.

Sample Exercise

Barbell Squats (Set/Repetitions)

1/25
2 /12
3 /10
Hack Squats
1 / 12
2/ 10
Leg Press
1/ 15
2/ 12
Stiff Legged Dead Lift
1/ 20
2/ 12
Calf Raises
1/25
2/15
When you start working your legs, you will have to ensure you keep changing your leg workouts every 6 to 7 weeks, as the body gets used to the workout and desired results become a distant dream. Along with these exercises, you can also include some cardiovascular exercises, running and jogging, step aerobic exercises, etc. into your workout. They will also help in strengthening your legs. See you at the gym!

Your friends at Socially Fit

http://www.buzzle.com

Dramas of a Bald Head Queen

My Journey Through Fitness - Nina Brewton

My Journey Through Fitness – Nina Brewton

Today, I am a wife, daughter, sister, aunt and so much more! I am blessed to be more content with the woman I am today than I’ve ever been in my life. All is not perfect but all is indeed well!  

I am a two-time self-published author and am currently working to re-release my memoir, Dramas of a Bald Head Queen in late June. I’m also working on adapting Dramas into a one-woman show which will debut on stage next spring!  

I mentor young people and am looking forward to serving on the board of directors for a non-profit organization in our nation’s capitol.  

I am so very excited about my future and know that this is just the beginning!  

Excerpt from Dramas of a Bald Head Queen

“Carl – dad – doesn’t sit still.  He’s constantly moving something; fixing, building, planting, painting, going somewhere.  He rarely moves without a purpose. He believed his two children would benefit from the same kind of movement.  If he found we’d been planted indoors for too long he would make us get up to do SOMETHING. He did the same for all the neighborhood kids…

Even though my father always had my brother and I on the go, I would not say that we were a “health conscious” family. I grew up eating large portions of traditional Southern cuisine, or “Soul Food”, on a regular basis. Most vegetables were cooked in “fat back” (pork fat) with lots of salt and meats were often fried – be it fish, chicken or my father’s blessed pork chops! Diet was not a familiar word. We were that family who ate white bread during dinner every night. 

I remember in high school, I was an avid runner and cheerleader who could, and would, eat nearly anything! During that time, my mother would always warn me, promising, “Alright, you keep eating like that, it will catch up with you!” I laughed it off, confident in my slim athletic build. I knew that if I kept moving, I could eat what I wanted without gaining weight. Good genes have kept me looking remotely fit over the years. I have my father’s “stocky”, athletic build and have taken advantage of that for years since first becoming involved in organized sports in middle school.  

Even after running track throughout high school and continuing as a hobby into my early 20’s, I noticed that my body began to change somewhere between year 25 and 26. In all my moving, doing and eating, the one thing I failed to consider was my body’s metabolism and how time and nature would one day turn against me…*cues scary music* 

During the two weeks leading up to Christmas 2006, I took a road trip from Virginia to Texas. After two days of eating food on the go, I found that my then size 8 body was quickly drifting into size 10 territory. I’ve been creeping up in size ever since, hitting a size 18 and 230 lbs in 2010. That was truly the heaviest I’d ever been in my life. Something had to change but even with all of my natural athletic abilities and physique, it hasn’t been easy. Besides becoming physically stronger with consistent exercise, I have discovered that I grow mentally and spiritually as well as I strive to be disciplined and obedient. I recognize that my purpose in life goes well beyond my being fit to look good or simply to fit into a pair of jeans. 

Nina at her heaviest - 230lbs

Nina – Size 18 230 lbs

I have learned that in order to be available to God, I have to be the best that I can possibly be. If I claim to live for God but lack the discipline to even control what I eat or whether I take the initiative to take care of my physical body, I can’t possibly have the discipline required to maintain a high level of spirituality.  

I take full responsibility for being a living example for every person that I am connected to. I strive daily to be that in every area of my life! I am most driven when I consider all the people in the world who are physically unable to do the things that I can do, I am reminded of my mantra, “If you’re able, be willing.” I think of all the people who are inspired by my life and I know that it is important to lead by example. From the youngest to the oldest, the world is in need of inspiration. If I can encourage one person to be better by remaining motivated to be fit, then I’ll do it! But I don’t do this alone. My family is most supportive. My husband, Raphael is not an athletic type so, he doesn’t go so far as to workout with me but he is totally supportive of my desire to be fit. From meeting me at the finish line at early morning races to making sure we include new running shoes and other workout gear into our budget, I know that he’s got my back, no matter what! 

Doubt is a killer of drive and ambition.

My mind is the greatest obstacle I’ve ever encountered. Whether our goals are physical, academic or professional, we have to take control of our thoughts to overcome our doubts and live up to our full potential! 

Nina a couple of weeks ago at the Color Me Rad 5K run

Nina a couple of weeks ago at the Color Me Rad 5K run

I recently rejoined the YMCA after two years because I found myself bored with my workout regimen. For over a year I was just running and running as I trained for my half-marathon. I eventually hit a plateau, growing tired of just running. I realized that, even though I enjoy running alone, I missed the camaraderie and support that comes from being involved in a group.  

My routine also lacked strength training so now I do a Bootcamp, circuit class every Monday, Wednesday and Friday morning which includes combinations of body weight exercises, calisthenics and cardio routines.  On Tuesdays, Thursdays and Saturdays, I run and lift weights.

I really don’t have a meal plan, per se. My goal every day is not to overeat! For breakfast I’ll generally have three hard-boiled eggs and an avocado with black pepper, turmeric and a dash of pink salt. That is my current favorite thing to have for breakfast. I also include juicing and smoothies with my meals to make certain I’m getting all the nutrients I need! As for supplements, I’m not a big fan. I may include whey protein powder in my smoothies but honestly, I am terrible at taking my daily vitamin.

Back in February my weight crept back up to 225. I have been working hard and I’m currently just under 200lbs. I would like to lose another 15lbs. My overall goal is to maintain my weight between 180 and 185 and to be wearing a size 10/12. Besides weight and size, I also have a goal of running my second half-marathon later this summer so, I’m training for that as well! 

Everything stems from LOVE - Nina Brewton

Everything stems from LOVE – Nina Brewton

If you’re thinking of starting your fitness journey it really begins with you. One has to get to a point where their ultimate well-being is their motivation. Not everyone is going to be a marathoner, a yogi or able to bench 200lbs but everyone can find what works for them and become great at thatJUST. DO. IT. Don’t think. Just do!

Every small step is a step towards a goal and no step is too small! Allow yourself to progress naturally. Compare yourself to yourself only! Don’t look at the progress, size, shape of others for your motivation. The better you has to be your motivation and the former you must be your competition! 

It is so very important to surround yourself with people who are like-minded in your endeavors. From your online network to those who are a direct part of your life, changing our mindset often means changing our environment and the people in it!As you purge your physical weight, don’t be afraid of letting the weight of negative, unsupportive people go as well!  

Contact Info:

I’m on Twitter and Instagram as @baldheadqueen and can be found on Facebook by searching for Nina Brewton. You may also find all contact information at www.baldheadqueen.com or follow my blog at www.baldheadqueen.blogspot.com 

Tez Cox

Tez Cox

My name is Tez Cox and training is more than a lifestyle, it’s who I am. I love to network in the fitness industry not only to share my journey with everyone, but I want to help you reach your goals like I did and continue to do.

As a child I was tall and thin and wanted to be bigger, like Arnold S from twins. I first started training with my two brothers back in the late 80’s. In the early 90’s I installed a home gym where I just didn’t put on as much mass as I wanted to. I built my legs up but my upper body stayed lean so I gave up after 18 months.  Big mistake! I was born with an extra chromosome and my body takes longer to build muscle mass and as time passed, I became lethargic and alcohol became my best friend.

At my heaviest I was 350lbs and a borderline alcoholic. The doctors told me if I continued along that path I only had about three months left to live so in 2001 I started lifting weights all over again. With consistency I was able to bring by weight down to 230lbs and keep it off for several years however in September 2007 I became very ill. I had Meningitis. I was out of it for three months, no work outs and sure enough all the weight came back. I was told not to train again but training had become a part of my life. So I’m back in the gym again. I’ve lost the weight and with the support of my family and girlfriend I’m determined to reach my next goal.

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My Current Goals:

·         drop more body fat 

·         put on more mass from my current workout  (Kris Gethin 12 week transformation it’s FREE)

·         remain drug and alcohol free

·         become a personal trainer

I think in another year I will be on the way to having the mass size that I want and my 6 pack!

My Supplements:

Myofusion probiotic (as we need the right proteins going in at the right time), one fish oil per morning,  2 yobhimbine HCI ( a stimulant used for weight loss) 1 Green tea Extract tablet, 1 L-carotine,  plus BCAA and Glutamine. I use Kre-Alkalyn Efx till the end of week 9

My Meal Plan (nutrition is Y3T)

·         Oat pancakes with 1 scoop of whey protein 

·         Chicken,  brown rice and broccoli

·         Tuna or salmon with brown rice broccoli and 2 boiled eggs 

·         Turkey or chicken with green veg after workout plus whey protein 

·         Steak (or chicken) with green veg  only 

       ·         3L of water per day, more in the summer time

Night time

·         2 whole wheat bread slices with 1 tbsp of peanut butter low fat cottage cheese mixed with 1 scoop of Myofusion 

On my way to earning a 6 pack!

On my way to earning my 6 pack!

I’ve done the 12 week transformation 4 times and I’m really loving the new look! You can follow me on facebook Tez Essez or https://www.facebook.com/12WeeksTransformation?ref=hl