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






 

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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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