Stop Wishing Start Doing

motivational quote

I used to catch myself spending my day looking through Pinterest and other websites, wishing I had the body of those girls, or went on the exciting, adventurous travels they posted, or was as athletically talented as they were. Eventually I came to realize that doing that is like eating junk food. It feels good at first, but afterwards you feel like crap.

So I decided to set some goals.

Some serious, concrete, all-or-nothing goals to become the person I actually wanted to be.

In the past I had superficially fulfilled some desires for a change by going out and partying a lot. While that was fun, it was a short-lived high that quickly left me unsatisfied. I realized that successful, respected people don’t spend every weekend getting drunk, no matter how old or young they are.

The celebrities are great examples of this. Think about how people view Miley Cyrus. After her horrifying VMA’s performance,miley cyrus her unnecessarily nude music video, and smoking weed onstage, it’s safe to say that the drugs and party lifestyle does not get you anywhere positive. Yeah, she was named Artist of the Year, but is she actually happy? Her whole new album and lifestyle says no.

miranda kerr

Miranda Kerr, on the other hand, is the epitomy of grace and beauty, in my book. It would be really easy for a lingerie model to appear slutty or too sultry, but she holds the Victoria’s Secret standard up with an elegant and attractive poise. If you research her at all, you’ll find that she has a very positive mental attitude, and takes action to maintain a healthy, balanced lifestyle. Even though she and her husband, Orlando Bloom, separated, they’re still all smiles when they appear in public as a family. There’s no way to fake a positive and caring attitude. Miranda definitely arrived at her success in life using that attitude the whole way.

If you find yourself spending a lot of time wishing you were like someone else, take action! Write down what qualities about that person you like and set some goals for yourself. You want a better body? Schedule your days at the gym. Follow a workout program. Want to have a more active lifestyle? Plan to go on a hike with a friend. Go snowboarding with your family.

You have control over everything in your life. You just have to recognize that, and everything will change.

Good luck!

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How To Do A Tricep Dip

how to do a tricep dip

Have you ever wanted to be that girl who does those seemingly impossible tricep dips at the gym?

Wait, you thought only men had enough strength to do those?

Nope! if you’ve ever seen a girl bust out a few unassisted tricep dips, you know how it feels to go back to your tricep extension machine and feel pathetic. Nothing shows off your upper body fitness level and competency as tricep dips, chin ups or pull ups. And nothing’s more fun than being able to have something impressive to do to show all your hard work.

Not to mention having nice triceps is the key to having toned and sexy arms.

So guess what? You can be that girl. I was in your shoes for a long time until I picked up a few tips about how to do a tricep dip, and boom, after a little time I got my first one! And so can you.

Here’s the secret:

  1. Practice them every day you go to the gym
  2. At first, start on the assisted tricep/pulldown machine and do 3 sets of 5. The weight should be set so that you can barely do 5.
  3. After a week or two (depending on how often you are practicing), go to the unassisted tricep dip bars and hop yourself up to a finished position (like the girl in the picture above). Lower yourself as slowly as you can, and repeat till failure.
  4. Once you feel the strength building after a few weeks, hop as little as you can till you can do your very first dip unassisted!
  5. Comment below and let me know when you do your first one!! Good luck!

If you liked this, read about How To Get The Inner Thigh Gap and The Best Way To Burn Belly Fat!

Thanks for commenting, sharing, and liking this post!

Results Are In!

I’m about 3 weeks into Flavia Del Monte’s program Curvalicious Fitness and let me tell you. Wow. I have never been so glad I bought something before!

I have been weight training for the past two years now, and started to plateau after a year or so. I have always had a problem with how bulky my thighs were, how my shoulders weren’t built enough, and how my butt was shaped. I would do squats on squats on squats and find that they only built my legs more and my butt wasn’t growing enough to compensate! It was so frustrating.

First I thought I wasn’t doing enough cardio, so I would do long and steady jogging, intervals, I would try different machines, but nothing was giving me the real results I wanted.

Next I blamed genetics. My mom has the same kind of lower half as I naturally had, so I thought thin thighs and a bubble butt was out of the question for me.

Finally I bought Curvalicious Fitness. Honestly, I didn’t really believe anything would change for me, but I thought it wouldn’t hurt to try. What I realized was that I had been working my legs out like a male would, training for bulk, instead of how a female should, aiming to tone thighs and build glutes. (Duh! Can’t believe I hadn’t thought of that before!) Why would you use heavy weights on muscles you want to tone and areas you just want to lose fat from? I had always thought that less weight = less results, when now I see that you have to know when to have less weight and when to have more.

This is what I learned:

  1. Split leg/butt day into 2 days. Make one day a quads and calves day, and the other glutes and hamstrings.
  2. On quads/calves day, use lighter weights with an emphasis on plyometrics
  3. On glutes/hamstrings day, use heavy weights with only some plyometrics
  4. Always do circuits (especially for lower body workouts. It burns more fat and calories)

Since glutes and hamstrings are slow-twitch muscles, they respond better to heavy weights. For our quads, however, we don’t necessarily want them so built (unless you naturally have really thin thighs and want them bigger), so we use lighter weight combined with plyometrics (i.e. anything like box jumps, squat jumps, Russian hops, etc.)

After following this program for a week, I measured the widest part of my thighs to track my progress. I am happy to announce that barely two weeks later, that measurement dropped half an inch! Now that may not seem like too much to you, but for me that is a milestone! I can already tell they look more shapely and toned, and I still haven’t done a FULL workout all the way through, so I still have room to improve.

I’ll keep you updated on my progress, but in the meantime, I’d love to hear below a time you reached a milestone goal, no matter how small, and what changes you made to get there!

For some of the workouts I have been doing, here is Better Than The Brazilian Butt Lift.

And for those lean thighs that will soon be yours…

Need Some Motivation?

Some days it’s just hard to do anything. You don’t want to even get up or do anything productive with your day, whether it’s  because you’ve been working hard for the past few days, or you’re sore from a workout, or didn’t get a lot of sleep the night before. Sometimes you should just listen to your body and rest for a day, but other times you know you can push through it, you just need a little motivation.

If you’ve been reading my blog, you know how much of a fan of Flavia Del Monte I am, and that I’m following her workout program and it’s been giving me amazing results. I found this video of her fitness magazine photoshoot to be really motivating, mainly because she talks about what was hard to sacrifice and how it was worth it, and you can see firsthand her amazing physique as she poses for the camera.

Most of the YouTube videos I have been posting are of her in preparation for this photoshoot, so you know you are taking the correct steps to look like her if you keep following my blog!

Hopefully this helps you keep your goal in mind and stay on track with your fitness regime! Let me know what you think in the comments below 🙂

Does Fish Oil Burn Fat?

One of the best things you can do for yourself during the holidays is

  • drink lots of eggnog
  • get your daily dose of holiday Starbucks drinks
  • pig out on the stuffing
  • supplement with fish oil!

Now you might be wondering why fish oil, out of all the supplements out there? If you’ve ever walked into a supplement store, it’s easy to be quickly overwhelmed with all the seemingly “magical” supplements out there.

“This one will make my boobs grow and speed up my metabolism?!”

“This will make my hair grow double time!”

“Does this really burn belly fat?”

If you’re anything like how I used to be, you end up buying what can end up being hundreds of dollars’ worth of supplements that you can’t guarantee will do anything for you.

What if I told you that instead of buying all these different supplements, there’s one old-fashioned way of burning fat, beautifying your skin and hair, and improving brain function!

Yup, you guessed it! It’s fish oil.

Just to name a few benefits, fish oil, it

  • accelerates fat loss
  • makes your skin and hair healthier
  • reduces inflammation
  • helps your joints
  • improves brain function
  • aids cardiovascular health
  • contributes to your overall health

Basically, the more you research fish oil, the more benefits you will find.

Note: The best fish oil supplements to choose are ones that have a higher ratio of Omega-3’s to Omega-6’s in them. This is because the typical American diet usually consists of more Omega-6’s than 3’s, and without enough of both, the effects of fish oil are lessened.

The main benefit I wanted to stress here, however, is the fact that it improves fat metabolism. Many experienced personal trainers recommend their obese clients to supplement with fish oil, and without changing anything else in their diet, their clients will usually experience almost immediate weight loss! It continues to help people of all different sizes and levels of health, and is beneficial whether you are trying to gain muscle or lose weight, or simply feel healthier and better about yourself. It’s the simplest change you can make to your diet, with one of the greatest results.

If you’re not already supplementing with fish oil, it’s especially important during the holidays because if you’re celebrating this time of year the traditional American way, your body is going to need the extra metabolism boost to kick off your New Year’s Resolutions! Remember to stick to your holiday plan this month, and do as much damage control as you can!

For more tips on keeping the weight off during the holidays without missing out on the fun, look at this!

fish oil health benefits

 

How To Manage Your Weight During The Holidays

staying fit during the holidays

Now that the holidays are in full swing and the season of Christmas cookies and holiday drinks, um, parties is upon us, I thought it would be a good idea to share some tips on how to manage your weight during the holidays, without cutting out the fun of the season. I’m the first person to make a batch of holiday treats and get into the spirit of things so I know it’s not easy sticking to your diet this time of year, but if you follow these tips, you can do some damage control and not have any regrets on how your year ended.

  1. Set a goal for the holidays. What do you want to gain? You can choose to spend this time recovering from an intense workout regime you have been following for the past several months; you can set a goal to simply maintain your current level of fitness to a reasonable degree; or if you are trying to really put on some muscle (this is mostly for men) you can take advantage of this time to bulk up. If you have a realistic goal in mind and a plan to follow, you will be much more likely to not go overboard during the holidays.
  2. When you know you will be going out that evening, have a good, high volume workout beforehand with a large muscle group like legs or glutes, or do a long session of HIIT (High Intense Interval Training). This will make sure you are burning a lot of calories after your workout is over, allowing you to consume more without it having too much of a negative effect.
  3. The next morning do your HIIT. No exceptions! It doesn’t matter if you’re hungover, or tired, or anything, just do it!
  4. Don’t “save” your calories when you know you will be having  big meal that night, meaning, don’t starve yourself that day so you can eat more at dinner without feeling bad. Eat normally (healthy choices) and be smart about it. Also, don’t turn the whole day into a cheat day because that will make the recovery so much harder.
  5. At the dinner or party, take the least-worst option. If you have the choice between liquor and wine, choose wine. Red or white? Red. Have one slice of pie, not three. You get it 🙂
  6. A great idea is to go on a 3-day low-carb diet after your festive meal. Vegetables are always good to eat so don’t cut those out, but eliminate all grains, rice, potatoes, etc. for the next 3 days.

Don’t beat yourself up about eating a little extra this month. Just make sure it’s not out of control, and be mentally prepared to attack the fat in January!

And don’t forget to have fun! Merry Christmas and happy holidays everyone!

Better Than The Brazilian Butt Lift

Brazilian Butt Lift

I know the popular hype these days says “all you have to do for a nice ass is squat,” but actually there’s a lot more to it than that. Squats do wonders for your butt and quads, and burn a ton of calories, but they only target one of the main muscles in the glutes, leaving the others less attended to. This can lead to your butt not being very perky on top, and lacking the full roundness on the sides. This workout incorporates many of the necessary exercises to target all the different muscles in your butt, so that it’s round, perky, and shapely. Fitness model Flavia’s trainer, Ryan Watson, explains a lot of the reasons why he has her do these exercises to explain this subject in further detail.

This workout is better than the Brazilian butt lift since it correctly uses heavy weight on the slow-twitch muscles of the glutes, and adds some plyometric movement for the fast-twitch muscles. This helps you lift your glutes and build them, while burning fat! Talk about killing three birds with one stone!

Want to keep working on your booty getting that booty round? Click here!

The Best Way To Burn Belly Fat

Stop doing those endless crunches and try out this high intensity cardio workout that actually gets you results! After watching this video, I did the same workout on the stepmaster three times that week, and already see some changes. Thinner thighs and toned abs are only the beginning! This is definitely one of the secrets of the pros on the best way to burn belly fat.

For more fat-burning workouts click here!

You all know that I’m a huge fan of Flavia Del Monte, and get a lot of great content from her, so check out her YouTube channel for other amazing advice and workouts for women!