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

 

Stressed out ? Try this

 

 

 

 

Meditation might sound like some kind of new age mumbo-jumbo to a lot of people, but the truth is, meditation is a simple way to help relieve stress and relax during your crazy day. And you don’t need a special mediation altar to do it, or an hour to devote to your practice, and you don’t need to sit cross-legged while chanting (although, you could, if that works for you). You can start a meditation practice with only five minutes a day using no special equipment!

Why You Should Meditate

If you feel like stories about the benefits of meditation have been everywhere in the news lately, you’d be right! There have been numerous recent studies that have proven both the physical and emotional benefits of a meditation practice. Why should you take five minutes out of your busy day to meditate? Because…

• Meditation conquers stress. A regular practice has been proven to not only make you feel less stress, but actually lowers the levels of stress hormones in your body—you feel better, and so does your body.
• It makes you smarter. Researchers at UC Santa Barbara found that a regular meditation practice actually helped students’ cognitive function over time.
• You’ll be better equipped to handle life’s uh-ohs. Regular meditation is like a good workout for your brain, and a well-conditioned brain helps you process pain, struggle, and stress better.
• Sounder sleep. Because your fit brain is able to process emotions better, it also means your fit brain is able to shut off when it needs to more easily. No more lying awake at night recounting your laundry list of worries.
• It can make you kinder.  A study showed that doctors who practiced meditation were better listeners, less judgmental, more compassionate, and had a generally more positive outlook with their patients than those who didn’t. Everyone—doctor or not—could use a big helping of positive thinking.
• It fights colds. Sure, there isn’t a cure for the common cold, but research has shown that a regular meditation practice can actually help lessen the frequency and severity of the cold in practitioners. Mind over body, indeed!

 

 

 

How to Meditate

 

 

 

You might be scared to start meditating. It can be intimidating when you see images in the media of people sitting cross-legged in nature looking peaceful for hours and hours. But the great thing about meditation is that you get to make it into what works for you!

1. Find your spot. 
A serene meditation spot is a good place to start. Maybe it’s a specific chair in your house. Maybe it’s in your bed before you go to sleep at night. Maybe it’s in the shower (a great place to “hide” if you have kids). Maybe it’s sitting on a yoga mat in the middle of the floor. Maybe it’s standing. Maybe it’s sitting down.Wherever it is, make sure you’re comfortable.
2. Cut out noise.
A nice, calm meditation can be ruined in a flash by a barking dog, ringing phone, or e-mail notification. Deal with the noise pollution before you get in your meditation spot. Put on some white noise in the background (or some sort of calming, ambient music). Put on noise cancelling headphones. Turn off the sounds on your phone and computer. Or just retreat to a nice, quiet spot.
3. Choose something to focus on.
Oftentimes, people assume meditation is time spent “thinking about nothing” but the truth is, meditating is actually more like focusing on one thing, so you can clear your mind of all the clutter for a few minutes. Eventually, your brain will be trained enough to do this without a crutch, but in the beginning, meditation prompts are a great way to get started. Here are some good ones for newbies:

• Candle flame. Close your eyes. Take slow deep breaths, in through your nose and out through your mouth. In the blackness, you see a single white candle on a simple candlestick. The candle is lit, and the flame is flickering gently. Focus on the flame. See the flame gently move back and forth and flicker. Continue to focus on the flame as it dances around. Any time your mind begins to wander onto something else, bring it back to the flame. As your brain grows more accustomed to this workout, you’ll find it strays less and less.
• Count in, count out. Close your eyes. Begin with an inhale through the nose and count aloud—one. Feel your chest and stomach expand with breath. Then exhale through the mouth and count again—one. Feel your body empty of air. Inhale again—two—and exhale—two. Repeat until you reach 10, then begin again at one if you’d like to repeat.
• Fill with light. Close your eyes. Begin with a slow, deep inhale through your nose and imagine your body an empty vessel that is filling up with white, positive light from your toes up through to the top of your head. When your inhale is done (and your body is full), pause for a beat, then exhale through your mouth, letting the light recede as your breath empties. Repeat.

4. Time it. You might feel like you need a long time to meditate, but even just a few minutes a day can go a long way to improving your brain’s fitness. Start with devoting five minutes a day—and feel free to set a timer. And slowly work up to as much as you need. As you become more aware of your self and your practice, you’ll begin to recognize what days you might need a bit more relaxation time, and days when you can get by with just a few minutes

As Always Be Fit. Fine and Flawless

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

 

 

what is more fun than exercise? SEX!!!

Sex is Survival of the Fittest !

 Greatness at its peak of Glory !!

 Sex is for the Brave and Fit......

 

 

Now don't get me wrong all people have sex and I am sure enjoyable sex. But in my experience , Fitter people have better Sex.  My theory is that although it is a proven fact that during sex you burn Calories and release endorphins that can fight against Depression, SEX in it self can be filled with workout inspired positions that tone and tighten the areas women care about the most.
 I call these the H.A.B.I.T  areas ... Hips, Abs, Butt, Thighs, Stomach.

Bad HABITS... (wink. wink)
(yes the I doesn't have a meaning it just sounds funny to say HABTS)

A study revealed that 88 percent of women who exercised fives times per week rated themselves as above average in the bed. Lets point out some obvious reasons here ;
Cardio = Stamina
Weights = Strength
Sex requires Stamina and Strength
Well "Good SEX" does

Now by working on all the right muscles you will boost your energy levels, build core strength ( Thrusting Power ) and become more Flexible ( Perfect Positioning ) . Sex may never equal to  a zumba class or running a marathon but that fact is that your body has over 600 muscles and during sex your body is contracting them all. yes all 600 +, from the toe curl to the eye twitch your body is working hard while being worked out .

Key Factor : Effort = Calories

You may not be the next Nikko and MiMi . You may never play around with positions or bring in new tricks, but as long as you are putting in some effort in whatever you are doing rest assure you are burning calories.

 I am going help you ladies out  with a few positions that I am sure will keep help you keep it tight, abs and all. 

 

 

 

Saddle up Cowgirl

     With a standard cowgirl position, the lower part of the woman's

 legs are braced on the bed or floor, which will engage her butt and core.

Modifying the cowgirl position can work additional muscle groups.

To get more of an intense workout come up on your feet (in a squat position) and you will be working all butt, legs and hips. taken it even further and lean onto your feet while balancing on your hands and now you are working upper and lower body.

For the fellas ...Standing
Come on ladies share the wealth and let him workout with you.
The standing position will have you both toned in no time.
This I can promise!!!
Standing can be a little difficult and a bit freighting but trusting yourself and partner is key.
when facing each other you will use your core and upper legs, if you stand on one leg those muscles will help you to stay upright the core keeps you balanced.  When both legs are wrapped around his waist, he is essentially doing a full body press( excellent for total body muscle contraction ) but your arms are holding you in place.
Honestly regardless of how he contorts you into this position you will need stamina to remain standing.


London Bridges
"This pose is not for the Weak"

With the bridge, the woman is facing upward, using all four limbs to hold her body weight off the bed. Many sex experts agree that this pose is not for the weak, and try at your own willingness.
And as one so brilliantly put it : "Oh, God, she better be yoga-ing five days a week or training as a gymnast."
You have to stabilize yourself against his thrust , and
Even if you pile a tower of pillows under your back to help support your weight, you'll still definitely be working your Butt
and inner-thigh muscles.
This position will work it all out biceps, triceps, abs, glutes, quads, calves.
And Unless you are  really strong, Do not expect to hold this position for to long.
Sex Expert Berman says, "If you're going from cowgirl to this position, your butt will start burning after five minutes."

Don't be afraid to get creative with your Sexercising ! Its all about trust, comfort and enjoyment. Any man will applaud his lady for working hard on her body in and out of the bedroom.  we all like to look at something Nice ! Try these positions at home; which I'm sure most of readers have already beat us to the punch and see what good it does for those
H.A.B.I.T areas .

 

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