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:

 

                      

    

 

 

  

 

Summer Salads : Fruit Salad w/ a honey yogurt Sauce

Fit.Fine.Flawless will be sharing Summer Salad Ideas all week long. Try one of our Feature Recipes and Post a Pic using Hashtag #FFFlawless for a chance to be a Fitness Feature on a July Blog Post !

Keep it Light and Fresh this summer with Simple Salads that will keep your taste buds motivated to stay healthy !!! Here is an Awesome Fruit salad and Yogurt Combo. It was amazing so I had to share. Plus it was something my kids would eat also.

 

 

Dress up your fruit salad with a savory honey yogurt sauce

 Curb that sweet tooth with just a dollop of yogurt on top of a bowl of natural goodness!!

 

 

 

 

 

Ingredients

• 2 cups plain yogurt (Greek yogurt to cut calories and fat)
• 2 tablespoons good honey
• 1/2 teaspoon pure vanilla extract
• Seeds scraped from 1/2 vanilla bean, optional
• 1/2 orange, juiced
• 1 banana, sliced
• 1/2 pint fresh blueberries
• 1/2 pint fresh raspberries
• 1 pint fresh strawberries, hulled and cut in half
• 1 bunch seedless green grapes, halved

Directions

Combine the yogurt, honey, vanilla extract, and vanilla bean seeds in a bowl and set aside. Combine the orange juice and banana slices in a separate bowl. Add the berries and grapes and gently mix the fruit mixture together. Spoon the fruit into serving bowls and top with the yogurt.

 

I am sure you will love this recipe as much as me and my family have. Also you can make this as a prep snack meal for the entire week. Post pictures of you and Your Family enjoying summer Salads using the hashtag  #FFFlawless.

 

Enjoy

Stay Fit. Fine and Flawless

 

 

 

Nutritional Analysis Per Serving:

Calories193Total Fat0.5g Saturated Fat0g Protein7g

Total Carbohydrates 46g Sugar 32g Fiber 5g Cholesterol 3mg Sodium70 mg

 

 

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

 

 

 

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/