Posing - this is what can literally make or break your placing on the stage. You can be bikini shredded BUT if you walk out not confident - this can determine your placing or no placing. So walking in those high heels for my coach or by myself is important. Muscle memory is key - the more you do it hopefully this will help when hitting those poses on stage. Flexing is also key. I’ve never been so sore as I have been while learning to flex my muscles. It’s hard - I’m not lying when I say I hurt in places I didn’t know I could hurt. Starting early - way early - will help with the jitters. Also, find your people who support you and want to help you. My coach is giving me directions in this video so sound on IG you want to hear her. Ask away if you have any questions!
Finding Your Community By Lifting Each Other
Women Deserve to L.I.F.T is a group found on Facebook for any woman who needs a community setting to share in her fitness or life journey.
Read moreGet To Know Me by: D'FYNE Fitness Magazine
Christine Bezzant’s cup runs over (and then some) thanks to family and fitness
For Christine Bezzant, 55, family comes first, and fitness is a close second. The stay-at-home mother of six just saw her youngest start college and she’s now the designated babysitter for her grandkids. “My life literally has been dedicated to my family. My husband traveled for business most of our marriage so it is safe to say that I raised my six children sometimes on my own,” she says.
Like many women, her fitness journey started after she had her first child. Interestingly, with each child, her workout passions would change. “I used to run all the time in my 30s and 40s and due to knee injury then arthritis in my knees, I was told never to run again. I was devastated and thought my fitness journey was over,” she says. Her passion now in her 50s is weight lifting. And she also added posting fitness videos to Instagram in the last decade. “I started making fitness videos in 2014 for Instagram because I wanted other mothers to see that anything can be done to keep fitness up with minimal equipment,” says Bezzant.
With several decades of working out, Bezzant has learned through experience. She believes you should find many ways to work your body. “Sticking to only one form of exercise is not necessarily good or healthy for your joints. Be well rounded,” she says. “And it is okay to not be skinny. Eat enough protein to build healthy muscle. Don’t step on the scale everyday–it is not worth the negative thoughts. Muscles are heavier and sexier. Your self worth is not tied up in a scale.”
With her family-first approach, it comes as no surprise that her definition of success involves seeing those around her as happy, well-adjusted adults. “I taught all my children to be healthy but also to enjoy and find their own passion through their own fitness journey,” she says. Being able to watch her four kids marry the loves of their life are some of the happiest moments she’s ever experienced, along with watching her daughters and daughter-in-law bear their own children. “It’s the most amazing club to belong to,” she says.
As such a family woman, it seems obvious who Bezzant would most admire: her own mother. “I admire my mother who raised nine children and held down two jobs. She taught piano to 50 students and had six daycare students,” she says. “Her patience is remarkable. Something I still strive to have to this day. I am always in awe of her.”
For now, what she’s most proud of right now is the life she’s created with her husband. “We are finally at a point where we can sit back and really enjoy the fruits of our labours.” Much of that time will be spent with her family.“There are a lot of us, and I can’t help but feel completely in awe of my crew. Knowing that years were spent on providing a loving home and atmosphere, and to see them do the same in their own homes, keeps me humbled–it’s been years of hard work,” she says.
And being able to truly enjoy the fruits of their labour and time as a family in her mid-fifties is thanks to her focus on health and fitness, which has long been a core value of hers. “I actually feel most like myself when I am in the gym,” says Bezzant. “I am finding that I can do things I never thought possible. The other day I busted out pull ups on my own–I have never done that before on my own,” she says. Plus, her love of fitness is evident with her wardrobe, too. “I love fitness outfits and putting together funky combinations of cool clothes that set me apart from other women. I definitely have a love of all things leggings and bra tops!” she confesses. And it comes as no surprise that her favourite time of day is first thing in the morning when she is on her way to the gym. “I always know I will leave with happy endorphins,” she says.
Happy endorphins and all, Bezzant’s cup is full. “My dream life is anywhere my loved ones are,” she says. In the future, she’d love to help other women reHappy endorphins and all, Bezzant’s cup is full. “My dream life is anywhere my loved ones are,” she says. In the future, she’d love to help other women reach their fitness potential as a mentor, but for right now, Colorado is my dream life, she says.
Women deserve to L.I.F.T
What exactly does that mean? Pick up a pair of dumbbells and work only on strengthening your muscles? And why do I deserve to do this? Isn’t it my choice to lift or not? Let me break it down simply, it doesn’t just mean lifting weights. Don’t get me wrong, I am a lover of weightlifting. I actually love to get strong and see my hard work because it pays off. I feel that out of all my journeys into the fitness world, this has become the one thing I can do and I feel I do it well.
But LIFT means so much more than that. Let’s begin with the “L” - LOVE YOURSELF. Yes, the first letter of lifting is to find within yourself your love for yourself. This is not in any way vain or being self-centered. This is truly finding oneself and being grateful for that body that we were given. This is loving yourself so much that you want to take care of it, and well, don’t you deserve that? Eliminate any shame around this phrase and change the mind. Which will change the behaviors of “I am too busy, too tired, not interested” in caring for myself or loving myself.
The “I” in LIFT refers to inspiring others or your closest associates. Through inner confidence we can be an example to our circle of friends and family. Sometimes unbeknownst to us, we are being watched and of course, judged. You will be surprised by your influence to those around you. When you are passionate about something, the need to share your dreams comes naturally. As you share and live according to your aspirations, those friends become our cheerleaders and advocates for your chosen goals and dreams.
Feeling fit in your body or the “F” in LIFT. That can mean so many different things to any person. What does that mean to you? Is it a change in the way you eat? Could it mean, I have this important thing coming up so I want to ‘look’ a certain way? Is it a goal to be able to accomplish a yoga pose, or maybe run a half-marathon? This term ‘feeling fit in your body’ means something different to everyone. For me personally, the goal to do pull ups on my own has been my goal for so very long. I have just been able (after many long years) to do 10 pull ups on my own. Wow! After long years of working on this, I am finally able to do it. What’s your “F?”
Today I learned….is the “T” in LIFT. What have you learned today? This literally can be in any aspect of your life. Today I learned that through lifting weights, I have to eat more food or more protein to build lean muscle mass. Which gives the body a beautiful shape. But this phrase can pertain to anything in your life. We should be in a constant state of learning and growing. Everyday, one small mindset change is just enough to catapult our understanding of something new.
Lifting means so much more than just lifting. Love yourself, inspire others. feeling fit in your body and today I learned, embodies this term and how we view ourselves and those around us.
Why use Social Media to Navigate Fitness?
Social Media can be a powerful tool to connect with like-minded people all over the world. We value friends and associates who share our same goals. Normally we are drawn to genuine, optimistic, and self-focused individuals who share our passion and can become our biggest cheerleaders. Not only do we value the community setting, we stay accountable by divulging our goals and dreams. Social Media can help bring people together. One of the biggest platforms that is used for this purpose is Facebook and more specifically the “groups” division.
How do I get started? Such a broad statement when it comes to health and wellness. Narrow down what you want and how you are going to get it. Finding your social media circle is quite literally at your fingertips. Searching for your community through Facebook is easy when you find the right group. Are you wanting to find your spinning enthusiasts? Are you needing some Pickleball friends locally? Need accountability for starting a new challenge? These groups will connect you with like minded individuals that all share a common goal.
What is my vision for my journey? Is your goal to lose weight? Do you find yourself needing a new hobby? By extending yourself to those in your group, connecting with fellow friends help you see your vision in new light and deepens the passion. Visualize your goals and share them with your community. You will be surprised how invested your community will be in your personal journey.
Why do I want to use Social Media for my wellness journey? Having a team behind you will help light the fire under your toes and keep you accountable. This is valuable to your journey. Posting transformations, successes, mile-stones and failures keep you moving forward in the right direction to achieving the results you desire. Publicly declaring goals in social groups will help guide you to stay the course. Positive reinforcements from your circle of friends will lift and propel you to completing your goals.
Using Social Media to find your group can enhance the fitness journey and stimulate excitement. New found friends and cheerleaders can bring strength and focus to the adventure. You can utilize all this by clicking of a button.
Live Infinitely Resistance Band
Live Infinitely Loop Resistance Bands are my "go to" for inventive exercises
My at home and gym workouts include loop band exercises. This adds intensity and creativity to any given exercise. To be able to change up and create a new exercise all with a band, is brilliant. I have been on the hunt for loop bands that are up to the task. I find that when bands are too loose or are prone to break during my exercise, it really works against me. Lets just say it messes with my psyche.
Most bands are a mainstay at any given big box store. My quest to find the perfect loop band is important because I use them on the daily. Live Infinitely Resistance Bands are the perfect bands to use for your beast mode exercises. A set of five resistant bands ranging from light to extra extra heavy come in a very portable traveling case. They are 14" long and 3" wide. This is important because they fit snug and comfortably around thighs, above knees, on calves or near ankles. Light band ranges from 3 to 7 lbs, medium band ranges from 5 to 9 lbs. heavy band ranges from 9 to 15 lbs. For the strong mind and body these bands come in even heavier strengths. Extra heavy ranges from 15 to 22 lbs. and extra extra heavy ranges from 22 to 35 lbs.
These bands are also made with the highest quality of natural latex and are eco friendly.
Workout Attire Brand Review
One of my new favorite tops: Forever 21's ripped tank
I am so excited to share my favorite workout brands and attire. Please join me over at Darlingdarleen.com for my favorite go to workout attire for the gym.
Nike Bionics and Forever 21's affordable workout gear
Every Day A New Day
View every day as a brand new day for you and your well-being.
I like to look at every day as a new opportunity to be my best self. It's all about those baby steps to get us just a tad closer to where we want to be whether it be mentally, physically, or spiritually. One goal I'm working towards every day, besides being healthy and fit, is to be more patient. Impatience runs through my veins, so the phrase "patience is a virtue" is sometimes very foreign to me. In a quick fix world, my impatience has become ingrained in my very DNA. To retrain and to get me to be more patient, I have to take tiny, tiny steps to get me to where I would like to be in 2016. I KNOW that consistency and determination will get me closer to where I want to be.
Fitness and getting to your best self will never be that "one giant leap." It really has to be an on-going consistent and even an never ending "grind" to your best self. Not easy, not at all. That is why I mentally give each workout my 100%. This goes hand in hand with my nutrition. My hope is to inspire or motivate you to getting to your best 2016 self. Let's do this and give it 100%!
My Favorite Chest Workout
*Flat Bench Straight Bar Chest Press (Keep bar light if just starting out. Add in additional weight as you decrease reps.) Reps: 4 sets of 15, 12, 10, 8
*Superset: Decline Push Ups (Using the bench, place feet on top of bench and push up.) Reps: 4 sets of decline push ups
Chest Press with weighted bar
Decline Push Up off the bench.
*Flat bench Chest Fly's (Using dumbbells, fly out the dumbbells and meet at the top. Increase weight as you decrease the reps.) Reps: 4 sets of 15, 12, 10 , 8
*Superset: Spiderman Push Ups (On the ground get in plank position. As you go down to floor bring knee up to meet elbow, and repeat on opposite side.) Reps: 4 sets of spiderman push ups
Chest Fly's
Spiderman push ups, always a good one to mix up your chest exercises.
*Hammer Strength Incline (Add in additional weight s you decrease reps.) Reps: 15,12, 10, 8
*Superset: Push Ups (Regular push ups on the floor, these should be hard.) Reps: 10 push ups
Hammer Strength Incline is becoming one of my favorites on chest day.
*Dumbbell Chest Push Press (Heavier weight as reps decrease.) Reps: 4 sets of 15,12, 10, 8
*Superset: Incline Push Ups (Hands on bench, feet on ground, and push up in incline position.) Reps: 4 sets of 10 push ups
Beginning position for a chest push press.
Ending position for a chest push press
My Glute Focus
Goals, goals, goals, its time for a bit of a shake up!
For years my fitness focus has been to find my abs. Not just flat abs, but muscular abs. I want to SEE my muscles. Hasn't that been on the fitness radar for years? It's always nice to refocus and to have new goals, and my goals have shifted a bit. My focus is more on my backside or rather my glute area. Who doesn't want a muscular bootie?
I am a huge fan of squats and dead lifts, but I must admit I also like exercises that isolate the glutes. I gravitate towards the tension band or a yoga ball for hamstring curls. Body weight exercises like jump lunges and squats do the trick to get the heart rate up which is always a plus. Step-ups with dumbbells or a barbell will not only strengthen your legs but your glutes as well. The glute bridge will always be one of my favorites to add in. This can be done with a barbell and a bench or for those who workout at home, dumbbells, a yoga ball or a stepper with a couple of risers do the trick.
Stronger glutes help you lift heavier or jump higher. And for all those who run, your backside helps with speed. I am all for a stronger, nice looking, rounder bootie. Let's get working, and do this 100 percent!
Gym Workout:
Glute Bridge (4 sets of 15) This can be done on a Lying Hamstring Curl Machine. It makes it easier to add in heavy weight. Or if you are at home, grab the yoga ball and weights. Lie weight across lap and lift and squeeze bootie, then release.
You can get heavy on the Lying Hamstring Curl Machine
Thigh Lift (4 sets of 15) Heavy weighted plate (35 lbs. or heavier), set against leg and lift leg up and down to complete the rep.
I generally use a 35 lb plate when doing the thigh lift. My goal: 45 lb. plate
Donkey Kicks (4 sets of 15) This is best done with the Lying Hamstring Curl Machine. Place a mat right under the leg roll of machine. One foot will push up against the leg roll as you will be kneeling down. Kick that foot up and out. Continue on opposite leg. If at home, kneel down and place a dumbbell in the crook of your leg. Keeping the dumbbell in place, squeeze the bootie as you lift your leg up and down to complete the rep. Repeat on opposite leg.
Beginning position for Donkey Kicks on the Lying Hamstring
End position for Donkey Kicks
Kettle Bell Goblet Squat (4 sets of 15) This exercise can be done with a heavy dumbbell. Keep kettle bell or dumbbell close to your body. Squat down low, keeping your torso upright. Squeeze your glutes on the way up.
These are meant to be challenging. Make sure weight is heavy enough, and torso is upright.
Hamstring Curl (4 sets of 15) Lying Hamstring Curl Machine for this exercise. If at home, use a yoga ball and place feet on top of ball. Roll your feet and ball towards your glutes and bring ball back out to complete the rep. Keep core completely tight.
Total Body Fat Blasting Workout
Trying to stay true to "mixing up" my workouts, I decided to try a total body workout that would really challenge and test my endurance skills. The workout: stations or circuits set up on a basketball court that involves using every part of the body.
One of my favorite stations is the sled. When you push the sled with added weight, upper body and leg strength are tested and get the heart pumping. Other stations include speed and agility work and plyometrics. The key to the workout is to do each station one right after the other, without taking a break. After each station is done once through, then give yourself a minute to cool down, and start again. Repeat the stations three times through.
The idea behind this fat blasting workout is to keep the body guessing - what is coming next? I love a good weight lifting and cardio HIIT session, but this workout tests the mindset and body. Afterwards, the feeling is one of great satisfaction. Are you ready to see results?
The Workout:
Supplies: A Sled with weight, Weighted Ball, Jump Rope, Dumbbell or Weighted Plate, Ladder for drills, Band for ankles
Tip: There are ten stations, set up gym with supplies so each move can be done one right after the other. Time yourself after one completed rotation of all stations. This will give you a better idea on how long it takes to complete. Next round of stations, see if you can beat your time.
*Sled Push with added weight to add challenge. Push weighted sled the length of the court Reps: 4 sled pushes lengthwise
Sled Push with 90 lbs. - add in more weight to add challenge.
*200 Rotations of Jump Rope
*Tuck Jumps in to a Push Up (Bring knees up to chest as you jump, then drop down to a push up) Reps: 20 tuck jumps to a push up
*Banded Weighted Broad Jumps (Place bands around ankles, holding a weighted plate or dumbbell, broad jumps across court or gym) Reps: Broad jumps across gym or 20 broad jumps
Place bands around ankles and with weighted plate, ball or dumbbell squat jump across gym
*Banded Squat Jumps (Keep bands around ankles and squat down, jump up bringing knees up to chest) Reps: 20 Squat jumps
*Weighted Ball Throw to a Squat (Stand close to a wall, and throw weighted ball against wall as high as you can throw it. As it comes down, grab it and squat low. This completes one rep.) Reps: 20 throws
Weighted Squat Ball Throws - works upper and lower body.
*Weighted Ball Side Slam (Turn to the side and slam weighted ball in to the wall. Catch and side slam until all reps are completed. Turn to opposite side and repeat.) Reps: 20 throws
*Ladder Drills (Pick four of your favorite ladder drills. Example: squat out/in, one foot jump down ladder, keep feet together and jump ski in/out, turn to the side and quick toe taps down and back. The goal is to goal is to go as fast as you can through these moves so you can get to the next station.) Reps: Complete each drill twice through
*Weighted Ball Stand Up Slam (Make sure this ball is 15 to 20 lbs or higher. Pick up ball and slam down on one side. Pick it up and slam on opposite side.) Reps: 20 floor slams
Pick up a heavy weighted ball and slam to ground. Pick it up and repeat.
*Jump Squat Rope (Jump in a low squat, this really tests your leg endurance.) Reps: 50 rotations
Ladies, Let's Take Over the Weight Room
There should be very little difference in how men and women train. What I've noticed is that men dominate the weights, and women are more involved and tuned in to group classes or minimal weight training. Don't get me wrong, I really enjoy a great spin class once in a while, but my passion is really in the weight room.
Squats, dead lifts, bench press, and lots of sweaty hard weight lifting sessions is the key to blasting fat and building lean muscle mass. It takes work, dedication and focus to really build muscle. Ladies, muscles are needed to obtain curves and to help with posture as well as tighten your skin. Add in a healthy diet and you will look leaner without having to add in hours of cardio.
So, if your goal is to build muscle, lose fat, increase strength or performance, improve your health, and just look great in your swimsuit, or all of the above, to this I would say to the ladies- let's take over the weight room!
Gym Workout:
Smith Machine Step Up With a Reverse Lunge (4 sets of 12 reps per leg) Place a stepper under the Smith Machine and load up the weight on the bar. As you step up, bring opposite knee up to your waist. Bring that foot down in to a back lunge. This counts as one rep for that leg.
As you step up on stepper, bring foot in the lunge position up to a high knee to complete the rep.
Superset: Goblet Squats (4 sets of 10 reps) Make sure kettle bell is against chest and squat low. Elbows fit inside knees, keep torso upright.
Try to keep the kettle bell against torso as you go down to a sumo squat
Dead lift with Barbell (4 sets of 15 reps) If this bar is heavy, use a reverse grip to hold bar with added weight. Bring bar down to ground and keep abs tight as you bring the bar up to your hips. As you get stronger, you will be able to add in more weight.
Squeeze bootie on the way up and keep back flat and head up.
Superset: Walking Lunges With A Weighted Plate Overhead (Reps 20 Steps total) Keep torso upright, and weighted plate over head as you lunge walk forward.
Barbell Chest Press (4 sets of 12 reps) Place weights on bar, if not strong yet, just press the bar. Make sure back is flat against bench and that it doesn't arch. Keep abs strong and tight.
Make sure back is flat against bench, and abs are tight as you perform the chest press.
Superset: Decline Push Up (4 sets of 10 reps) Use the bench to perform a decline push up.
Great superset after the chest press. These are just a few of my favorite workouts.
Strong Yoga Ball Abs
Pike Up on a yoga ball
If you follow me on my Fitmamaof6 Instagram account, you know that I like to use the yoga ball to work my abdominal muscles. I know that this has strengthened my core more than any regular sit up could do. Balance is key when working with a yoga ball and this adds variety as well as challenge to my work.
Other muscles have to engage or stabilize to off-set the unstable inflatable ball. When performing a sit up on the yoga ball, I can get full extension on the way back, then a complete ab crunch to complete the move. All the while my legs and glutes have to stabilize to keep me on the ball.
I have included five of my favorite abdominal yoga ball moves that will HIIT your core:
Supplies: Yoga Ball, Dumbbell or Barbell
*Jack Knife or Pike Up (3 sets of 12 reps) Place toes flat on ball, hands on the ground in plank position. Bring knees in to chest, roll back out to beginning position to complete one rep. If strong, Pike Up starts with toes on ball and hands on ground in plank position. Keeping legs straight, and arms straight, bring straight legs and ball in to chest. This is a total body move which works chest, arms legs and abs.
Beginning position for Jack Knife on yoga ball
Jack Knife on a yoga ball
*Yoga Ball Sit Up with or without weights (3 sets of 12 reps) Lying on top of yoga ball, stabilize feet on the floor. Dumbbells can be placed on shoulders or if using a barbell, place across the shoulders. Lay back and get a full extension and slowly crunch up. This can be done without weight.
Beginning position of a yoga ball sit up with a barbell
Get full extension as you go back on the yoga ball.
*Yoga Ball Hand Pass to Toes (3 sets of 12 reps) Lay on floor and begin with yoga ball in hands over head. Pass yoga ball to toes and bring down to floor, almost to touch. Now bring straight legs with ball back to hands. Straight arms over head almost to touch floor. Repeat. This counts as one rep.
Beginning position for yoga ball hand pass to toes
Mid-point of hand pass to toes
This completes one rep for this exercise
*Yoga Ball Plank and Floor Toe Touches (3 sets of 12 reps) In the plank position with hands on floor, feet are on the yoga ball. Bring one foot off the ball and tap the floor. Return to ball. Repeat on the other side. Works: abs, arms and legs.
Bring feet back on ball and repeat on the other side
*Plank on a Yoga Ball (one minute hold) Begin with feet on the ground and elbows on the yoga ball. Stabilize feet and core, if feeling strong, bring one leg up for 30 seconds and repeat on the other side. This will really test your balance.
One minute plank, if feeling strong bring one leg up and hold for 30 seconds. Repeat on other side.
Functional Training
Walking lunges provide strong legs to bend and lift in your every day activities.
What do you think of when you hear the term "functional training?" If you're anything like me, I had no idea what it meant. Essentially, this term means to train for real life activities. This type of training increases your performance and also increases fat loss.
Real life activities for me include running up/down stairs multiple times with huge laundry baskets full of clothes. It may even be to bring large bags of salt down the stairs for my water softener in my basement. Let's not forget the groceries! This is a weekly task, bringing in big bags or boxes of food. For young momma's, it may be carrying your children or car seat. I had some serious guns back when I had babies!
So, how does functional training incorporate into your gym sessions? When you go to the gym, you are training so you can complete these day-to-day tasks without a sweat.
Here's a great workout that will help prepare you to face these chores while increasing performance and fat loss.
Supplies: Barbell and weights, 10 - 25 pound plate (depending on strength), kettle bell or dumbbell
Overhead Barbell Bulgarian Squat (3 sets, 15 reps per leg) Keep arms straight, while holding barbell overhead. Place one leg up on coffee table or bench; keep to an up and down motion with torso upright.
Weighted Jump Lunges (3 sets, 10 reps per leg) While holding weights perform jump lunges, alternating legs.
Rotational Plate Walking Lunges (3 sets, 15 reps per leg) While holding a 10-25 pound plate close to your chest, lunge forward and rotate body and plate with leg that is forward. Then take another lunge step and rotate body and plate to other side.
Kettle Bell Goblet Squat (3 sets, 15 reps) Hold kettle bell or dumbbell close to torso and squat low, so elbows can fit inside of knees.
Fit tip: Keep the torso upright, do not lean over with dumbbell. This is to strengthen core along with legs.
Dead Lifts (3 sets, 15 reps) Use your barbell or dumbbells. Place weight on floor, and tighten your core and straighten your legs as you bend down to pick up weight. Back is flat, almost like you can place a plate on it. Now, lift weight up and tighten bootie as you come up. Bring weight back to floor and feel the stretch in your hamstrings. This counts as one rep.
Kettle bell or Dumbbell Glute Swing (3 sets, 15 reps) Keeping core tight, and legs slightly wider than shoulder width, swing weight down between legs. Bring weight up a little higher than shoulders and squeeze your glutes to bring weight up. Make sure lower back and abs are tight working together.
Fit Mama of 6 Eating Guide
I honestly feel that when you want to see results from your workouts, changes need to happen in the kitchen. Fit Mama of 6 Eating Guide is a smart and simple way to eat to complement your workouts. I food prep for the week on Sundays and cook meat and store it away for quick meal preparations. It is vital to have your dark, leafy greens, to plump up your meals, kale and spinach can accompany any meal. This assures that you are getting nutrients that your body needs and craves. Water always plays in to your health, so at the very least, drink half your body weight in ounces. Carbohydrates play in to my eating guide as well. It is so important to pair protein and carbohydrates together. When lifting or with any workout program, these vital components help to restore and rebuild your body. Lastly, healthy fats are a must. To keep your body well lubed and running at its best, bring on the healthy fat.
Fit Mama of 6 Guide - stay tuned!
Eating to complement your workouts and seeing results from your goals, is a game changer. My passion for healthy eating is bundled in this guide. Cheers!
Fit mama of 6 Workout Guide
I'm so excited to release soon my workout guide. My Fit Mama of 6 Workout Guide's focus is to be able to lift weights at home with minimal equipment. Dumbbells, yoga ball, low coffee table, and a jump rope will be used to be able to get the maximum results. Four weeks of focus and commitment are the requirements to change your shape and mindset. I created this guide to be able to share my training with you. I also like the idea of working out in the comfort of my home. But the best part is when you can actually see and feel the changes in your body. My passion and love for overall fitness is bundled in this guide. Cheers!
Bolder Shoulders
Getting that 90 degree angle on the shoulder press
One thing I always notice on other women who lift are their beautifully sculpted shoulders. It adds to the hourglass shape and curve that women possess, and I am always striving to achieve that. One morning as I was working out, I had a woman approach me and say that she loved my shoulders. Wow! What a compliment. To create bolder shoulders, you have to hit the shoulder muscle from as many angles as possible.
It doesn't take much to tire your shoulders and see results. As you work them, try to feel the muscles you are trying to target. That way your focus is where is needs to be. And then, feel the burn. Warm up to the idea of bolder shoulders with these five exercises!
Supplies: dumbbells light, heavy
Dumbbell Clean and Press (3 sets, 15 reps) Start with weight on the floor and squat down, keeping torso up and grab weight. Lift close to body, to your shoulders, then overhead. Bring weight down, close to body and then set weight back down. This counts as one rep per side.
Dumbbell Lateral Raise (3 sets, 15 reps) Start with lighter weights in hand, and raise out to side of body, shoulder height. Keep core and glutes tight as you perform this exercise.
Dumbbell Front Raise (3 sets, 15 reps) Start with weights by your side and lock in your glutes and abs. Bring weights up in front of you keeping arms straight, shoulder height. Bring back down to your side. This counts as one rep.
Shoulder Elbow Outward Rotation (3 sets, 15 reps) Keeping elbows locked to your waist, start with dumbbells facing each other, bring them outward to the side of your body, then back in to face each other. This counts as one rep.
Seated Arnold Press (3 sets, 15 reps) Start with arms at 90 degree angle, holding dumbbells. Bring arms, almost to touch elbows, then back to 90 degree angle. Bring arms over head, then back to 90 degree angle. This counts a one rep.
Blend Things Up!
I am known in my house for my protein shakes - I have one everyday after my morning workout. It's my way of saying to my body, "Thank you for putting in the hard work!" Our bodies are in need of fast digesting carbs right after we work out, this is how we fuel our muscles and keep our bodies burning calories all day long. My favorite add-ins are blueberries, kale, and spinach.
So why protein? There is a common misconception among us women that protein is bad! I can assure you if you want a toned and lean body you are in need of protein after you workout. Here's why: protein helps repair the body and regulate hormones and stimulate muscle growth. It also keeps us satisfied until our next meal.
Depending on your body weight and lifestyle, your requirement for protein will vary. Training really puts stress on the body. Make sure you are getting enough protein to keep your body humming along, and don't forget this after work out necessity.
Blueberry Kale Chocolate Shake
1 1/2 cups of water
2 handfuls of kale or spinach
1/2 cup of frozen or fresh blueberries
1/2 cup of oatmeal (uncooked)
1 scoop of chocolate whey protein powder
ice
Blend on high until creamy. Other options: almond butter, PB2 (powdered peanut butter). Make this recipe yours! Add in your favorites.
The Benefits of a Push-Up
My go to exercise of choice: The Push Up
It took me a little bit of time to realize and to appreciate the very act of a "push up" and its many benefits. It wasn't until I actually started doing push ups on a regular basis that I finally understood what a total body workout it actually is. I remember doing push-ups in gym class in middle school, and the thought of actually doing one gave me anxiety. Now many decades later, I understand from years of doing them why it is so important. Here are my four reasons why to push-up:
1. Arm and back strength come from pushing your entire body up from the ground, then repeating the motion. Triceps and shoulders engage and become stronger every time. Being able to see those beautifully toned arms is motivation for me.
2. Core and abdominal muscles will strengthen as you engage them in the push up. Abs seem to always be on everyone's list of "things to acquire," and if you're a momma like me, I just want some sort of definition!
3. When doing push-ups, your chest muscles are engaged, working in motion with your back and shoulders. Don't have a barbell at home? Just do variations of push-ups.
4. Glute and quad muscles are engaged in the push up as well. Many people wouldn't guess it, but they definitely are! While doing push ups, I am constantly flexing and holding these tight. Who knew?
My take away from the push-up is this: It's a total body workout. Not only are you developing a stronger core, working on your abs, and defining your legs - your upper body is challenged and getting stronger. We can't forget those endorphins either!
Supplies: Yoga mat, coffee or low table
15 Drop Push-Ups (Start by standing, then drop down to a high plank, push up, then stand back up. This is one rep. Repeat.)
15 Lay Down Push-Ups (Start by standing, drop down to high plank, then lower all the way to the ground, bring arms out. Push up off the ground, and back to standing position. This counts as one rep. Repeat.)
15 Wide Hands Push-Up (Hands are wider than shoulders, make sure to go down as far as you can. Keep abdominal and glute muscles contracted.)
15 Decline Push-Ups (Using a low coffee table, place feet on top of table, with hands on the floor. Push up making sure to keep back as straight as possible.)
Quick video from Instagram, to show "how to" on the Lay Down Push Up and the Drop Down Push Up. Ending with the Wide Hands Push Up.
Decline Push Ups using a low coffee table to begin. The move I'm showing is advanced using weighted balls under my hands. Have fun with your push ups!
The Water Rule
I know that when the yoga or spin instructor asks the class, "Are you drinking enough water?" I almost always think, "Of course, I'm drinking enough!" But am I really? There are countless reasons why to drink up, but do we really take them to heart? Doctors always ask the question, and we probably think we are, until we are asked to urinate in a cup and it's bright orange. A definite sign of not drinking enough water!
So why drink up? Our body weight consists of more than 50% water. To keep an improved digestive system, and bowels moving along, we need to be drinking at least eight cups of water a day. What exactly is eight cups though? I have cups of all different shapes and sizes. Here's an easy way to calculate how much you should be drinking: take your body weight, divide it in half. There you go! Drink that many fluid ounces of water a day. But let's be honest, more is always better.
I always carry a water bottle (large 64 oz.) where ever I go. I need my water to have flavor, so I always have halved lemon floating around. There are so many unmatched benefits to drinking enough water! My daughter claims to have longer eyelashes and faster hair growth due to her increased water intake.
When working out, more water is needed to replace sweating due to physical activity. Working in the yard or playing outside can also bring on bouts of illness, fever, and even vomiting if not enough water is consumed.
The Water Rule: drink at least half your body weight in ounces. Once it's a habit, you don't have to think twice.
My favorite water concoction will always be:
Water, Lemon, Liquid Vitamin Supplement:
I carry my 64 oz. container with me with my favorite "flavored water."
The Chiseled Six Pack Abs
How many mothers do you know of that have chiseled six pack abs? That population is pretty small. After all, our tummies have housed babies and for some of us, it's multiple babies all at once. After years, it is possible that the abs trim back down, but to actually have six pack abs where the muscles are popping out, is not in the game plan anymore.
This post is from my own experience of trying to find my abs. I work on my abs almost every workout, some days harder than others. I must admit that my core strength is pretty decent but that is only because of the work that I have put in to "finding" them. I feel that my core workout is one to get serious about and implementing it into your workout will help develop and find those muscles that have been missing.
Get excited and motivated to try these abdominal exercises, and you will find that you will get stronger each time you do them. You only get out, what you put in. Now let's get moving!
Supplies: Dumbbells, low table
Dumbbell Sit Up with a Twist (4 sets of 10 reps) Using a low table, place straight legs on table. Sit up and twist hand to opposite foot. Repeat on the other side, this counts as one rep.
Ab Bikes (25 per leg) Lying on your back, bring legs in to body like you are riding an upside down bike. Keep abs tight as you perform this exercise.
Dumbbell Straight Leg JackKnife (4 sets of 10 reps) Lying on your back, bring one dumbbell with both hands, and keeping arms straight over your head. With legs straight bring them up to meet your hands with dumbbell. Now, lower both to the ground to complete one rep. If possible, keep head lifted to really feel the abdominal burn.
Mountain Climbers (20 per leg) In plank position, with hands holding you still, alternate bringing your legs in to your chest. Keep core completely tight as you perform this exercise.
In Plank position getting ready to do Mountain Climbers, to strengthen the abs.