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

 

Stop Bloating Today !

The best way to a flat belly is by burning calories and fat through cardio, especially interval training. Bloating, on the other hand, is its own beast, and you can't feel like you're rocking your bathing suit if you're super bloated. Luckily, there are easy ways to reduce bloating so that you can show off that tummy you've been working so hard to get.

 

 

Put this down: Not only is too much sodium bad for your heart, but it will also cause you to retain water — and not just in your belly — so stop yourself the next time you reach for the salt shaker. Extra sprinkles aren't the only way we consume too much sodium. Limit high-sodium foods such as hot dogs, cottage cheese, bacon, soy sauce, and chips.

 

Sip this: When you're belly is bloated, filling up on water seems like the last thing you want to do, but it helps prevent bloat in two ways. When you're not drinking enough fluids, your body retains water to prevent dehydration. So sipping nature's beverage can actually reduce water retention. Drinking water also prevents constipation, which is another cause of a bloated belly. Also include foods with high water content such as watermelon, celery, grapefruit, and cucumbers.

Limit this: Some foods such as beans, broccoli, pears, onions, and carbonated drinks create more gases in your body than others, so limit these foods. Dairy can also cause some people gassiness, so if this sounds familiar, hold the milk, ice cream, yogurt, and cheese, and look for dairy-free alternatives.

Eat this: Fiber helps everything move through the intestines more quickly, which prevents constipation and bloating. If you're not accustomed to eating enough fiber, then slowly add more and more fiber to your diet — go too fast, and you'll feel even more bloated than before. Include berries, avocado, kiwi, beans, whole grains, and other high-fiber foods in your meals and snacks every day.

Slow down: One small cause of bloating could be that you're swallowing too much air when you're scarfing down your meals; this is why some of us get the hiccups when eating too quickly. Slow down when you eat, and really chew your food.

Get tropical: Eating pineapple can ease bloating too. This tropical fruit is high in the enzyme bromelain, which helps break down protein and eases digestion, helping to banish the bloat. Here's a bloat-fighting smoothie recipe to try that's made with pineapple.

Get moving: Daily physical activity can also prevent constipation, so aim for 30 minutes a day.

Cheers to this: Alcohol is another cause of bloat since it causes dehydration, which as mentioned above, can lead to water retention. For your health and your belly's sake, stick to one alcoholic beverage, and follow it with a huge glass of water.

 

 

Be Fit. Fine & Flawless

 

What I Know for sure ......

What I know for sure is that I KNOW ABSOLUTELY NOTHING FOR SURE.....

Take a minute and think of the one thing that you know with a shadow of doubt.
What is it ?
How did it become so concrete?

For me Passion is my driving force in life , I Love to live a life where spirit and passion collide to create waves of divinity.

2014 is nearing its end, and this has been such a rollercoaster , it amazes me how each year seems to speed up . Maybe I'm getting older.  (my knees sure feel that way.)
But all in All I have learned some meaningful lessons about life and self. Certain wisdoms come with age but the most important come from experiences and I have shared a few. My passion for life is overwhelming, I want to excel at everything (I know that sounds farfetched) But I Must Excel !!! And you should too.

What are your passions?
What is it that makes your heart jump out your chest with each thought ?
What are things that you must excel and succeed in?

I'm sure we all made promises to ourselves around this time last year , I am guilty of it 100 times over . And whether or not  those promises were kept is neither here nor there.
What matters is you are here and today you can keep those promises !
 seize the day !!! Carpe Diem !!! (did I say that right ) Don't Judge me lol

Now what I think I know for sure is this :

What I think I know for sure is that each time I go to sleep I am turning the page from whatever occurred during that day and when I wake, my page has been wiped clean and ready for me to doodle all over .

What I think I know for sure is that Life is not what I make it . Life is what it is supposed to be. Life is to be acted on ! Life is here , its up to me to live #>

What I think I know for sure is that living in fear is not living at all you are merely just existing ! Say it with me " I am a big brave DOG!!! ( corny I know but it is effective ) and thanks to my favorite  animated film this mantra is verbal gold . (Rugrats  in Paris ) remember no judging :)

What I think I know for sure is that We can succeed at anything ? And history has shown that to be true .

So as 2014 nears its end " I dare you to excel " Lets see what happens when passion and spirit collide in your life .

Because what I think I know for sure is that it will be Flawlessly Amazing !!!

"I Know for sure :Your Journey begins with a choice to get up, step out and live fully"
What I Know For Sure
by Oprah Winfrey

Sometimes all you need is a good book, a chai tea latte and a mind full of thoughts

As Always be Fit, Fine and Flawless

We Know that Back Fat Sucks , Tone and Tighten with these few steps !

 

 

Back Fat Sucks and most of us women have dealt with this evil at some point in life. Bra strap fat , that little bulge on the side of your waist line and the She-devil Grand

mistress of the all, Love handles. I mean really who decided that fat holding on to  the side of your body could be described as love. somebody find this genius and tell him that women from across the world would like to take turns slapping him, for the thought that reminding us of the few inches we have yet to lose is a sign of his undying love.

 

"Performing exercises to strengthen the upper back will reduce chronic neck and shoulder pain, improve your posture and, in turn, your back will improve aesthetically," says Nedra Lopez, co-owner and head trainer of The Studio by Remorca Fitness in NYC. "The 'bulge' around your bra line will disappear with repetition and consistency."

 

All healthy changes are results of a healthy lifestyle change PERIOD !!!

However targeting particular muscle groups can also be achieved, here are a few exercises that will help you blast the fat back from the pits it came from.

 

Tone , Your, Insides

T, Y, I

 

1. Lie face down on your stomach, extending your legs out straight behind you and arms extended out to each side. (You should look like the letter “T.”) Start with the palms facing down. Slowly elevate your arms and squeeze your shoulder blades together, keeping your arms straight, then slowly bring arms back down to the ground. Repeat for a set of 20.
2. Next, extend your arms above your head at an angle into a “Y” position. Keeping your palms down, slowly elevate your arms and squeeze your shoulder blades together, keeping your arms straight, then slowly bring arms back down to the ground. Make sure to keep your shoulders from coming up towards your ears. Repeat for a set of 20.
3. Now, extend your arms straight above your head into an “I” position. From here lift your arms straight up, squeezing your shoulder blades together while pushing your shoulders down towards your lower back. Repeat for a set of 20.

Plank Drops

 

1. Start in plank position, resting on your forearms, with feet shoulder width apart. 

2. Keeping abs engaged and hips from moving, squeeze your shoulder blades together by dropping your chest slightly towards to floor. After holding the squeeze for 10 seconds pull the shoulder blades apart and create a stretch in your mid back. 

3. Repeat 3 sets of 20

Renegade Row

 

 

1. Place two kettlebells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the kettlebells to support your upper body. You may need to position your feet wide for support.
2. Push one kettlebell into the floor and row the other kettlebell, retracting the shoulder blade of the working side as you flex the elbow, pulling it to your side.
3. Then lower the kettlebell to the floor and begin the kettlebell in the opposite hand. Repeat 3 sets of 15

Don't settle for spanx, and other body contouring under garments.

 Just combine healthy eating regular exercise and rest to get the results you desire.

 

 

 

Break out those strapless shirts , halter tops and and backless dresses and stick it to the Genius who so hastily deemed stubborn waist fat " LOVE HANDLES "

 

Be Fit.Fine.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 .

 

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