Check up Time

Wow this year has flown by so fast. As we approach the end of June I would like to invite you all to perform a little self check up. Many times we commit to things for our New years Resolutions or even monthly resolutions. (If you are anything like me , then Weekly resolutions occur also) no judgment at all. I just believe that accountability first begins with YOU! So what better way to evaluate your goals and plans then by taking a look back over those list and seeing what you have accomplished and what needs a little bit more of your attention .

 

Below is my new years resolution ( well a few things off of it )

 

 

We all go into the new year with a recharged gumption for life, all things seem possible and what once held us back before will no longer be a hindrance. I admire that about people, the faith that we put behind our goals at the beginning of the a new year, month or even week inspires us to make real change.  Our task now is to keep this Faith alive and to continue to stay the course.

 

No worries Flawless Fitness is here to help with

" 5 ways to get your Resolutions back on Track "

 

1. Re Evaluate: Look back over those list, cross out what you have accomplished already and re organize this list based on importance of each goal

 

2. Measure Your Progress: Avoid making your resolution and forgetting about it , check up on your progress bi weekly/monthly

 

3. Simplify : By all means shoot for the stars, but if your goal is unrealistic then chances are you may not meet that goal in a timely fashion, which in turn could hinder you. make a few short term goals as well as long term. A small success is still a Success!

 

4. Motivate yourself : The Power of One! Be your own cheerleader. Many times we look to others for affirmation which could leave you feeling inadequate. You should be your biggest fan and your #1 accountability partner

 

5. Reward yourself : Congratulations you completed another goal!!! Celebrate yourself, whether its with a mani/pedi or even putting some extra money into your savings account.

Reward your Progress

 

 

What goals have you accomplished this year ?

Share them with Flawless Fitness on our Facebook Page!!!

www.facebook.com/beflawless

 

 

As Always

Be Fit. Fine and FLAWLESS

 

Queen Bey to Save The Day !!

 

 

 

 

 

It is time to get Recharged to Continue to Rock out your week !

Wednesdays can be draining, I Know !

 It s not quite the Weekend but you have conquered the week thus Far.

To gain back your tenacity for these last few work days

 (If your Lucky ) .

Here is a Hump Day body Blast Workout that is sure to Charge you right up!

Courtesy of Queen Bey Herself

Check it out
 

 

 

If you follow Beyonce on Instagram, you may have seen the post above. We’ve added a few different exercises and a little structure; so with this workout, you can truly look like a beauty, and train like a beast!

Beyonce’s Instagram Workout

For this workout, go through the exercises for 3 minutes (repeat if you finish within 3 minutes), break for one minute, and then repeat three more times!

• 30 Wacky Jacks
• 15 V Tucks
• 30 Weighted Shadow Punches (15 each arm with a dumbbell – low weight)
• 20 Step Ups (10 each leg – try these holding a kettlebell for an extra push)
• 20 Reverse Lunges (10 each leg)

Don’t forget to channel the Queen Bey by working it to her tunes!


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San Diego we have arrived

 

 

What a Journey I have been on !!

I am happy to say that I am ready to take on Southern California. My health and fitness journey has taken me thru New Orleans Louisiana , Mobile , AL and now to the Beautiful city of San Diego.

I look forward to this new journey and all the wonderful faces I will get to share a space with , as we Thrive to insure that we are the Best we can be .

 Flawlessly of Course.

Things to look forward to :

Pop up Fitness Camps

Health Consults

In home Training

Beach Fitness Courses

Military Style Boot Camps

Nutrition and Meal prep Assistance with a Certified Nutrition Specialist

Accountability and Support groups

How can you become a Flawless Fit SD Gladiator?

Email us @

 IwantIn@FlawlessFit.co

 

Are you Beach Ready ?

 

 

 

Consistency Produces Results

Consistency : The ability to set a goal and do what is necessary to accomplish said goal

I am more than sure that I am not the only women in the world who is constantly setting goals , making To - Do list and rethinking my grand life plan over and over. AM I ?

 

As women we have managed to not only create man kind but we have also managed to run the world and quite fashionably I might add. So what is it that causes some of us to never reach our full potential ?

Does Oprah , Beyonce and other very successful women have the secret we are all looking for ?

Yes, these Queens are an inspiration.

Of course I would love to be a media mogul, who could strut a stage in 6 inch heels while flawlessly running the world one high hat at a time.

However for the 80% of women who are apart of the social norm ( Middle Class Women ) we are simply striving to complete our daily task list without forgetting lunch, an ear ring or a PTO meeting. And as much as we love Oprah and Bey I am more inspired by the average women who takes care of home and family.  The team mom who never skips a beat on this crazy journey we call womenhood.

 

Goal Setting  

 

I want to share with you my goals for September , then explain to you what I will be doing to stay consistent  and on course.

 

Consistency

Now goal setting is the easy part , the real work is putting your plan into action.

For example, I am aware that in order for me to be successful in fitness, I have to have someone to be accountable to. ( yes I am a trainer who pays for a trainer ) I find it more suitable for me to check in and stay on track with someone to answer to .

 

Sometimes accountability helps you remember exactly what you are doing all of this for. when I have to answer to my trainer , it reminds me of the big picture , my dream is to be a prominent Fitness advocate for women and mothers. and every time I skip a workout of sneak a sweet snack I am potentially pushing my dream further away.

 

Once you make something important enough , once it becomes like air then nothing should keep you from achieving your goal. Don't allow you become your own set back.

This Time make consistency one of your main goals.

If I can then You can !

Be Fit. Fine and Flawless

 

 

Mediate . Relax. Repeat !

Meditation has come into a modern day transformation by knocking its hippy stereotype and becoming more commonly accepted in todays' world. Mediation has been scientifically proven to reduce stress, help control appetite and metabolism levels ( yes shocking but true ) and overall rate of happiness.

Meditation is not difficult, but like all skills it will take time and practice. It is all about developing the ability to produce a meditative, very relax state in a small amount of time. Meditation can be bought on through several practices such as,

1. Mindfulness : ‘being present’, letting your mind run, and accepting whatever thoughts come up, while practicing detachment from each thought.

2. Zazen: is the generic term for seated meditation in the Buddhist tradition, but in the modern Zen tradition, it is often referred to as ‘just sitting’. It is a minimal kind of meditation, done for long periods of time

3.Guided visualization: is a popular form of meditation that involves concentration upon an image or imaginary environment. It is usually done while listening to a recording.

 

Tips on Meditation

 

1. Find a quiet place
2.Breathe Deeply
3. Check In
(settle into your body by observing your posture, notice sensations where your body touches the floor or chair )
4. Allow your mind to be free (consider the why )
5. Take this relaxed state with you through out your day

Check out this quick tutorial for proper mediation
 

Will Mediation change your life? Yes ! Will it aide in a more stress free life ? YES! Can Meditation help boost your Immune System ? Yes and Bonus Mediation has been proven to heighten brain function in the area that controls Appetite ! 

 

5-20 minutes A day to be healthier , less stressed and more Fit !!!

 

Be Fit. Fine and Flawless 

Women: Simply Complicated

Look at the diagram above. Now decide which body type are you.

Truth is 8 out of 1o women will chose a body type bigger than what they actually are. This is because we judge what we already have against the body type we desire.
 For Example , My body type is naturally "Sex Toy"  , Yes I am satisfied with the title but my goal is "Athletic".
In a perfect world I would be an Athletic Sex Toy . A body rocking bedroom beast.

 

Honestly as  women we go through days were we feel like walruses stranded on the beach
And other days we are sexy vixens ready to conquer the world. Confidence !
Your perception of your body is more mental than physical.
 when you feel Beautiful you look Beautiful.

It can be very simple !
Try this Exercise
Get in front of a mirror....okay now strike a pose .
How do you feel about yourself right now ?
Did you just wake up ?
Are you not having a good day ?
Is it that time of the month ( screw you mother nature ) ?

Now what is one thing you can do to make yourself feel better ?

Here is my remedy when I just not feeling like the Sexy Queen that I am:

1. Clean my room ( a clean room and freshly washed sheets on my bed  are like heaven )

2. Take a shower ( lights off, candle light with Corrine bailey Rae playing thru my speakers= perfection)  And I am  not talking just a run of the mill shower oh no I'm talking about deep cleaning my dreads, exfoliating my face and riding every body part of hair. Yes I called it the Imperial Shower.

3. I throw on my favorite Sweat pants ( Victoria Secret Pink Boyfriend fit sweats ) And White Tank top ( has to be the Hands A-shirt ) yes I know its detailed but it works

4. I collapse into my bed ( which has a mattress kissed by angels ) and I drown myself in my favorite TV Show ( usually OITNB, Scandal ,Will and Grace or Everybody loves Raymond)

5. If its really a bad day then out comes the kindle and I am whisked away into my favorite Novel ( The five people you meet in Heaven , 50 Shades of Grey  or The Travelers Guide )

 

Sure this may sound like a serious deed but confidence , comfort and attitude contribute to your overall health. I love myself enough to not allow my bad moment , to turn into a bad day or bad week.

Your body type is yours and Most of us are just born with it, So own it and take care of it the best way you can . By making sure you are emotionally and Physically healthy .

 

My Favorite Things:

 

                      

    

 

 

  

 

Busy ? Who Cares !

Busy Who cares ?

I am to busy ?

Maybe next weekend?

I will start on the First?

It Slipped my Mine?

I have to Work?

I have kids or school ?

 

Common Excuses I hear every day as a healthy Lifestyle Coach and personal trainer. Seriously, if I had a dollar for every excuse I would give up this fitness thing and retire in bora bora. So lets be honest , There will always be an excuse to use. We as Women and Adults will always have responsibility, whether it is jobs, kids , school, or all three.

The answer to every excuse is MAKE TIME !!!!!!!!

To help with this concept I have created a list of 3 great HIIT workouts that blast calories and Fat in 30 minutes or less!

HIIT

High Intensity Interval Training that involves alternating between periods of intense exercise and brief recovery. The idea behind HIIT training is that you don’t allow your body to adjust to exercising at just one level of intensity, which essentially enables you to turn into a fat-burning BEAST !

HIIT Example

Circuit training protocol – mix push-ups, squats, bench press, deadlifts, pull-ups, or any other combos of exercises, doing 30 sec to 1 minute of exercise for every 15-30 seconds of rest. Repeat the circuit of exercises for 20 minutes.

For more info on HIIT check out Dr Phoneix Austins' write up about this power workout.
Link Below

 HIIT by Dr. Austin

 

Tabata

Coined “The World’s Greatest Fat Burning Workout”

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo. Staying True to the HITT Diagram, Tabata takes you through 8 rounds of interval training with small breaks.  

 The Tabata workout lasts only four minutes, but is one of the longest four minutes you'll encounter. The structure of the program is:

Workout hard for 20 seconds

 

Rest for 10 seconds

 

Complete eight rounds

You push yourself as hard as you can for 20 seconds and rest for 10 seconds until you complete eight sets. You can choose any exercise to do with this program.

An example of a 20-minute Tabata workout looks like this:

Pushups

Squats

Rows

Sit ups

For more info Click the Link below
Fit Sugar Tabata

 

 

 

CARDIO intervals

Whether you are running outside on gym equipment in your home or at a gym facility cardio has and will forever be the staple of weight loss. Cardio intervals for HIIT training following the diagram by increasing and decrease speed, resistance or both with little to no breaks

Check out this Cardio burning Elliptical workout
Link Below

 

 Anytime Fitness Cardio Interval

 

All in All Time will always be of the Essence. And it is up to you to make your workouts a priority. It literally takes less than 1% of your day to get a good workout in. So lets drop the excuses and lace of those Sneakers Today !

Who cares We are all Busy!!!

 

Stay Fit.Fine and Flawless

 

Sources :

Anytime Fitness Blog :Fitness

Popsugar.com

Blackfitnesstoday.com

 



Are you A M.I.L.F?

Are you A M.I.L.F?

(Mother. In . Love .With. Fitness)

 

 

 Who can admit to starring at a picture of yourself and noticing every flaw you may have ?

You tell yourself  to make the change TODAY!! No More cover ups at the beach!  No more ill fitting clothes ! Today you bring SEXY back with healthy eating and exercise.

Because lets face we all want to be Some ones Fantasy , RIGHT ? 

 

We all have been there. Day zero it all seems doable with the a  meal plan and perfectly schemed exercise regiments. But what happens when we lose momentum or life gets busy and hectic? What can keep you motivated and on our journey to a healthier and sexier you?

 

Fitspiration !

 

For all my ladies who are at day zero or just need motivation to get the back on track,
what better way to inspire you then by one of our own.

Nichola Smiles

Single Mother

Fitness professional

Bikini Competitor

WOMEN!

 

 

                 Nichola Smiles is your everyday women, she cares for her son and works to provide him with all the best opportunities she can. However life was not always Fit and Fine, Nichola started off as a teenage mom unsure of how life would unfold for her and her child. But with the help of her mother she was able to go to college and graduate as a civil engineer. Sure this sounds like a winning story but, it is just the beginning. Nichola thrust herself into work and motherhood, as a result her health took a backseat to her now busy career life. She had managed to gain 50lbs and had not realized it until she was faced with a picture from a friends wedding.

 It is amazing how we view ourselves for different angles.

 

Horrified by her appearance she decided to make a change and start on her Day zero. She began going to group fitness classes ,changed her diet and began working with a personal trainer! With all her hard work Nicola was able to drop those 50lbs.

 

 

   In light of her  new found passion and success Nicola decided to make health and fitness the core of her life, she became a group fitness instructor ,personal trainer and continues to make and conquer new challenges such as Bikini Figure Contest and Health coaching.

All with the love and Support of her Son by her side.

 

                Nicola Smiles is a great example of the resilience and strength we all have as Women !!! All you have to do is dig down and fine what you were already born with.

Be fierce and confident enough to not give up. Many times as moms we take care of our needs last Understandable considering our children are our most prized processions but it comes a time when we simply have to take care of Mom First !

 Nicola smiles became " Fitter Smiles" and as a result leads a healthier and happier life all while setting a great example for her son.

Become a M.I.L.F ! "Mother in Love with Fitness"

and as Fitter smiles says " Commit and do it for your Family "

Because at the end of the day we all just want to be some ones fantasy

 

Stay Fit, Fine and Flawless

 

For more info on Nicola "Fitter " Smiles check out some her recent .

Click the links below

 

http://blackwomendoworkout.com/fitter-smiles/

 

http://blackwomendoworkout.com/free-meal-plan/