Hot Yoga!

So most of us have heard of it, some live by it, others are way too into it, some are scared beyond belief about it and others just hate the idea of it. Yoga has blossomed in the past couple of years and really become a new trend for getting into shape. As apart of my bodybuilding routine, I am taking yoga on my non-training days. I have been practicing hot yoga for over 5 years. It is a fabulous way to recover from intense training days and shed water weight. I want to make a point to acknowledge the fact yoga isn't just about physically working out, it is an amazing mental workout! Below is a list of just some of the benefits of yoga. I was terrified and excited to try hot yoga for the first time but that's what fitness is about! Trying something new and giving it a chance to develop an opinion. If you hate it then you never have to try it again but trying it can open up so many doors. 

What you need:

If you decide to go, remember to drink at least 64 oz of water beforehand. I'm telling you, this makes the BIGGEST difference in how you feel during class. Take a water bottle with you, thin yoga mat, and beach towel. 

Mental Attitude can build you or break you:

Don't walk in thinking how hard it is, how you could stand out, or may not be as flexible or whatever you may be thinking. One of the most important thing to remind yourself in yoga is it is ONLY about you. It is about understanding your body and not beating yourself up, but being proud of who you are and what you are willing to try. Respect yourself and focus on the pose. Looking at the person next to you will only throw you off. Everyone falls out of a pose! So don't be embarrassed. More than likely if everyone isn't as tired as you are then they aren't working hard enough :) 

When you walk in, introduce yourself and let the teacher know it's your first time, they will help you set up. Look it up and see if any hot yoga studios are near you! Give it a go and don't be shy :) Leave a comment below if you have an experience you want to share about yoga or if you try a class let me know what you think! 

NPC Bikini Competition

Crazy news! I am starting my new journey towards the NPC Kentucky Derby Festival Competition! Look for motivation and tips for competition on my Novice Bikini Competitor Blog. I admit I'm terrified of competing but fitness is all about getting out there and trying things that break your comfort level. So get out, get active and live it up!

Diet Mishaps

It's good to be serious about eating healthy, but enjoy a little humor about the times we slip up...it's human so don't beat yourself up about it! Accept it and move on :)

recognition

Persistance

Easy Breakfast!

Easy Breakfast!

1 Egg

Spinach, Onion, Peppers, LITTLE cheese

Pepper to taste

Spray pan with olive oil pam

Put in the oven until egg is cooked. (15-20 mins at 350 degrees)

Abs on Fire!

ABS ON FIRE!

I do abs but only 2-3 times a week with cardio and it's a short set. I only use my body weight because like any other muscle when you add weight you will build muscle and well, I don't know about you but I'm always trying to tone the belly rather than make it look bulky and muscular. Now If you want deep lines then adding weight is to your benefit! I sometimes add weight to my oblique exercises to give my stomach the sexy V shape on the sides! I love that look!
To show you which exercises you are working here is a full diagram of the abdominal wall:

I'm going to show you how to work each of these muscles. I tell all of my clients, you can work out your abs everyday and won't look cut, toned, or defined unless you look at your eating habits. When training for my bikini competition, I noticed the biggest difference in my muscle definition by how much water I drank, and my diet. The killer was sodium and sugar intake. Too much of it will just cover up all your hard work! 

Alright, enough talk! Keep your abs tight and engaged throughout the entire workout to protect the back. Now let's tone and define!

1) SWISS BALL KNEE IN'S (15 Reps)

*modification: mountain climbers (15 each side)

Muscles Worked: transverse abdominis, rectus abdominis, internal and external obliques

2) BENCH V-UPS (notice he kicks them down at an angle) (15 Reps)

Muscles Worked: transverse abdominis, rectus abdominis. 

3)INCLINE SWISS BALL PLANK (30 seconds to 1 min)

*modification: put ball into a corner or eliminate the ball. 

Muscles Worked:  transverse abdominis, rectus abdominis

4)SWISS BALL LEG LIFTS (15 reps) every time you open up is 1 rep.

*modification: keep knees bent

Muscles worked: Rectus Abdominis.

5) OBLIQUE SIDE DIPS (15 reps each side)

*modification: lower knees or hold side plank

Muscles worked: Internal and external obliques and adductors (inner thigh)

6)PLANK WALKS (8 reps each side...Go down 8 times with the right hand first then switch for 8 more with the left hand first) 

*modification: lower knees but keep shoulders over wrists.

Muscles worked: Strengthens abdominals, spine extensors, chest, shoulders, triceps; buttocks and all leg muscles as stabilizers. 

7)STRAIGHT LEG ALTERNATING SCISSORS WITH ARMS (30 Reps total or 15 reps each side)

Muscles worked: Entire abdominal wall, especially rectus abdominis. 

8)OBLIQUE CRUNCH (15 reps each side) 

*modification, bend your knees or just lift upper body

Muscle worked : The external and internal obliques.