Are you really Free ?

Happy Independence Day America !!

This weekend most were able to spend quality time with friends and family. The 3 day weekend was a time to relax and recharge. My family and I sure did enjoy ourselves !

 

 

 

But the truth is with all of the family fun and Independence day celebrations, My workouts and Diet plans really took a Hit . I can honestly say that I took the weekend off and really enjoy some sweet treats and late nights with my family. And guess what ? It was AWESOME !!!

 

 

This weekend I was able to take a few days off and not feel guilty about it. How about you ?

Are you living a life free of guilt ?

 

The journey to total health relies on a lot more than holiday weekend cheats and missed workouts. Don't get me wrong proper nutrition and frequent exercise are  VERY important for Physical Health.

But this weekend feed my soul. Rarely are we able to focus on Family, Friends and Fun. 

It was exactly what I needed to recharge and reconnect with the people I love the most.

My spiritual Health was exercised this weekend.

So I ask you the question again . Are you living life Freely?

Don't allow an off day to completely throw you off track . So what you missed a workout !

Guilt allows for negative thoughts to take over your positive journey !

Don't allow anything to hinder your spiritual health as well as your physical health goals.

 

Remember Total health means practicing physical, spiritual and emotional healthy habits.

 

Live a guilt free life, by making healthy choices that keep you balanced.

I hope your weekend made you smile.

 

As always be Fit. Fine and Flawless

 

Questions ?

Email Blogger Chyana Hall

Flawlessfitness14@gmail.com

 

 

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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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

 

 

 

 

 

 

 

 

 

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






 

This happened !!!

So yea this happened ... Ebony.com Presented

  "The Fitness Experience " earlier this month. Ebony gathered some of the Hottest Health and Fitness Professionals together under one roof and showed us just what our young black fitness pros have been up to .

 

The Fitness Experience was a two-day celebration of Fitness, Health and total well-being. Attendees were able to get butt kicking workouts in with Nike Trainers Deanna Jefferson and Agostina Laneri ( Agostina Fitness) , They shared the wealth with feature trainers such as Max Fitness and Our very own Inspiration Nic B. ( @getfitwithnic_) .

 

 

 

 

 

Needless to say this was an amazing experience for the lucky ones who were able to attend.

Rest assure I will make it my mission to attend the next grand fitness experience, Events like this are Inspirational in so many ways. For instance you may think  that you are just reading another blog post , watching another fitness video or liking another "fitness pros" Instagram picture. But what you are actually doing is giving yourself visual images of what you can do.

 

I personally take Inspiration From these trainers for business and personal Goals. What are some goals that you have set or thought about ?

 

* Project Time

Take out a piece of paper, Think about the things you want to change and want to accomplish.

Write them out in Order of importance .

Read them to your self

Post them on sticky notes to place in your office or bathroom Maybe even in your car.

But keep your goals alive by keeping reminders close !

 

Here is how mine turned out !

 

 

 

  Be inspired to accomplish your goals! 

No matter the size a win is a win .

An be sure to check out any fitness and health expos in your city . Get involved and get motivated !!

Fit.Fine.Flawless

The Fitness Experience Presented by EBONY.com