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

 

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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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

 

 

 

 

 

 

 

 

 

What Waist ? Snatched ? Waisted ? The Low Down on Waist Training .....

WAISTED !!!!  The Hottest , Newest "Fitness" trend to hit the scene, Thanks to some A list celebrities and Famous Instagramers. Waist training has become a sensation  almost overnight. Women looking to have a Kim K. body or Beyoncé waist are now Snatching it in to create  the definition they desire. Vendors are promoting waist trainers as Fitness Equipment, marketing with Filtered  models and catchy hashtags like #whatwaist #Waisted and #snatched.

But can you really lose weight by simply Compressing your body in with a Waist  Trainer or Waist Cincher ? Can waist training alter your bone structure to the perfect "Hour glass" figure women desire ?  Or is this just another Fad to hit the scene, making vendors quick money and leaving customers with little to no results ?

 I asked women to share their experiences and results. To no surprise the generally public were all #TeamWaistTrain . To gain a more educated opinion , I ordered a Waist Trainer from a local vendor  for $45. (I am a size medium or 34 depending on how the vendor orders them.) The first fitting was very snug and hard to latch, but quickly got very comfortable.

My usual training program combines boxing cardio with body weight plyometric and strength training. I noticed my breathing pattern did have to adjust to the constrictions of the corset but was not unbearable. I can say that my core was more engaged  and my posture was corrected for proper technique

throughout the entire workout.
 

The Vendor Suggested that I wear the Waist Trainer for 8 hours a day for maximum results and a week later I was on the second latch. It was more intense but fit just fine , I could definitely feel the sensations of the trainer more on this latch than before. This change had me questioned this technique more. Did I lose an inch in a week ? Did my corset stretch?

The Results after a workout : I noticed that my core appearance was slimmer , however that is because the waist trainer makes you sweat more = Spot Reduction
Ladies don't allow the temporary lost of water weight get your hopes up. once you take a shower or rehydrate the results would almost instantly disappear. I challenge you to put the same effort into proper nutrition and exercise as you do to
Quick Fix fads and Diets.
My personal Opinion : Waist Training is just another fad, Vendors are making money off of sheer laziness. if you want long lasting results put in the work . Eat healthy, Exercise frequently and get your own results.

My professional opinion : Waist trainers can be helpful when attempting to maintain correct form during weight lifting or performing certain exercises. However Waist trainers will NOT assist you in weight loss, It will NOT alter your genetic bone structure.Waist trainers are undergarments , much like a body shaper or Spanx.

* In some instances Waist training will assist you in molding your core as you workout and eat healthier to drop BODYFAT ! The Core is all about Proper NUTRITION ! Do the work !!!!

Here it is:

“[waist reduction] best achieved with proper diet and exercise…”

 So you’re telling me that the 2 most important components to weight loss, healthy eating and regular physical activity, just so happen to work EVEN when I wear my corset? 
OF COURSE YOU WILL

It doesn’t matter WHAT you wear. 
Diet and physical activity will promote overall weight loss(waist included), no matter what.  So how about this—and don’t let me lose you now.  How about we don’t buy a waist trainer, and ONLY try the exercise and proper eating thing for a while, that way you can save your +$50.

 And as for the “before” and “after” pictures you WILL find  some sort of weight-loss transformation from these waist training pages,  and all of them cite exercise and eating right as major factors in weight loss.  So who is to say it was the corset that did the trick?

Wise up ladies !!! Save your money and your time ! There is only one way to get and maintain health inside and out and that is with hard work, exercise and nutrition.


Be Fit. Fine and Flawless






 

10 tips to get your workout working for you

 

Whether you’re new to a particular workout or a seasoned pro, these ten tips will help you get more out of your workout!

1.     Find your match. Everyone’s exercise preference is different. For some, rolling solo with some music jams and weights gets the endorphins a flowin,’ while others prefer the camaraderie and high energy of a class environment. Finding the right workout for you can literally make or break your fitness success!

2.     Don’t give up.  Starting anything new can be challenging–especially a new fitness regimen. However, consistency is key to seeing results. So in addition to the right kind of workout, be sure to find class times and/or a gym location that make sense for you and your schedule… and get moving.

3.     Get the right gear. Be comfortable, but always be safe. It’s easy to pick a shoe based on cuteness factor, but do some research on the type of shoe you need. If you run and tend to pronate, make sure you invest in a stability shoe. If dance-fitness is your thing, make sure you pick a shoe with low tread for easier pivoting and sliding.

4.     Keep moving. If you are new to a class that requires busting a move, don’t fret. Not everyone knows every step in his or her first class (or second, or third…). The key is to move, even if it’s improvising. A key rule in a Zumba® class is that there really are no mistakes, only “accidental solos.”

5.     Bring a friend. Everyone needs a workout partner. Bringing a friend (or friends) not only motivates you to show up, but keeps you on your game. Surround yourself with people who have similar fitness goals and interests!

6.     Let go. The best advice is the simplest. Forget the stress of the day and enjoy this special “me time.” Don’t respond to emails or text messages. In fact, leave your phone in your gym bag, if possible, so you can fully engage.

7.     Eat Right. You wouldn’t drive your car at 90 miles per hour with an empty gas tank, would you? Make sure that you are properly fueled for your workout. There is a lot of information available. Check a credible source for proper pre-workout and post-workout nutrition info.

8.     Hydrate. Proper hydration is key for many reasons. H₂O regulates your body temperature, lubricates your joints and is important for overall energy and health. It’s important to hydrate before, after and during a workout!

9.     Stretch it out. Stretching is key after any workout. Some classes include a cool-down at the end, but an additional 5-10 minutes on your own could make a difference in reducing next day soreness and increasing flexibility!

10. Work hard, but don’t overdo it. Find a workout schedule that works for you and stick to it. It’s important to also remember that your body needs rest. Muscles need time to recover, so make sure you aren’t overdoing it.

 

 

 

Source

www.zumba.com

 

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:

 

                      

    

 

 

  

 

SEXy Fitness!!!

 

Okay ladies we all want to Keep it sexy for ourselves and or our significant other RIGHT?

Well I know I am always thinking of ways to catch my husbands eye and make him do a double look :)  It is time to keep it SEXY and SPICY............. With Fitness that is!!!

 One of the things I enjoy doing the most is exercising and A majority of my time is spent either in the gym or training a client. I decided to make my workout time "Quality time" for me and the hubby. Sure it isn't a romantic dinner and a movie. But hey with two kids, my business and his military career (Yes guy I have my very own G.I Joe) alone time is just hard to come by.

I say all of this to show you that keeping it Sexy and fit can be a "Bonding" experience. I train several couples weekly and my goal is to get them to motivate and push each other, but still keeping that sexual tension. Because you know how fine your baby is about to get... lol ok that's just my mushy newlywed humor. But seriously there is no shame in getting that workout in together . Remember the harder they work in the gym the more you get admire .

 

(Buddy Clients )

(Thanks for posing for me )

This is a no-brainer. Making love is physical, and getting in shape can improve performance in the bedroom.

“All that exercise is good for your libido,” Nichols says. “Studies show that men and women who exercise report better and more frequent sex with their partners.”

Especially if you’re working out with your honey. Interacting physically at the gym increases intimacy. Breathing, sweating, touching – this sort of physical contact can’t help but translate into bedroom benefits. 

 

Check out these couple exercises that are Flirty and get you FIT!!

 

 Decline Sit Ups

“The decline gives you extra range of motion you can't get by doing this on the floor. Squeeze with your thighs to keep the upward motion steady and strong. If you want, add a twist at the halfway point to target your oblique.”

Step 1: With your partner lying flat
on the ground, grasp hands and lean
over him in a plank position.
Your feet should be placed just outside his ankles
and your arms should be strong with
 elbows locked, as shown.

Step 2: From this inclined plank position,
 lower yourself down to a starting push up position.
Keep your arms tight to your sides.

Step 3: From here, push up and return to
 the starting position. Repeat 10 times

 

 

 

 

Mirror Push up“Keep your abs tight and take advantage of the extra range of movement you can't get on the floor. If it's too difficult, have your partner straighten his arms to give you more incline, making it easier. Give your partner a kiss every time you go low, for extra motivation.”

Step 1: With your partner lying flat on the ground,

grasp hands and lean over him in a plank position.

Your feet should be placed just outside his ankles

and your arms should be strong with elbows locked, as shown.

Step 2: From this inclined plank position,

lower yourself down to a starting push up position.

Keep your arms tight to your sides.

Step 3: From here, push up and return to the starting position.

Repeat 10 times.

 Leg Adduction with Manual Resistance “Keep your back flat to the ground and only work to the limit of your flexibility. Give your partner feedback as to the amount of resistance you want.”

Step 1: Lying flat on your back with arms out to the sides to steady yourself, lift your legs straight up to the ceiling, as shown. Your partner should grasp your inner lower leg, just above the ankles.

Step 2: Without help from your partner, allow your legs to split apart, as shown.

Step 3: With your partner supplying the resistance, squeeze your legs back together and return to starting position. Repeat 10 times.


Special Thanks to My Awesome Clients Samera and Robbie
Check out Womensrunning.com for more Tips
(Thanks to Nikko and MiMi for they topic Idea :)

 

Stay Fit. Fine And Flawless