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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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

 

 

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