Secrets to: A Bikini Ready Body

The most common reason that people want to get in shape is to be able to flaunt it somewhere... particularly a beach :)

The image of killer abs is usually doing hundreds of crunches and sit-ups to get that perfect 6 pack! Really that first place to get started is with cardio. Burning calories from getting your heart rate up burns fat from that muffin top that you've been able to hide all winter under those fashionable sweaters and coats.

My latest issue of Shape magazine *my favorite fitness magazine* suggests running because according to German researchers you will burn flab from your belly first. To put my two cents in there I think running is a great way to tone your core because you have to keep your core tight to keep proper running form.

                                               (My new Nike Free Runs, love these shoes!)        
      
I hope you're getting ready to lace up your running shoes...

Positive Thinking!

I haven't posted in a while because  I've been doing so much at work, studying, etc. But I'm back and we're gonna get right back into it!

Your thoughts are important for your health. If you have ever watched the The Biggest Loser (one of my favorite shows) you would notice that a lot of the contestants may cry or talk about the way they have felt about themselves. The emotions that they let out are not much different from those that we all have. We all have a view of ourselves, either positive or negative. Your view of yourself changes through exercise because your endorphins are flowing (the feel good hormones).

So keep positive people around you, think positive thoughts, and exercise to better your view of yourself.

Here's a quote that makes me want to change the world today! "An excuse is a problem that you didn't fix."

Make a Change: Not a New Year's Resolution!

Listening to the radio this morning I heard a discussion about making changes instead of new years resolutions. Instead it was suggested that you change something for 1 month. So you have many little goals instead of aiming for the perfect you all in one year. It has been said that if you do something for 21 days it becomes a habit. Since a month is longer than 21 days by the end of the month it should be much easier.

                                       For this month I will be exercising daily!

Lately I've been so busy that I haven't been able to exercise more than 2 or 3 days a week. But for this next month I'm going to do it. I'm going to use The Little Engine That Could's motto"I think I can". I loved that book as a child..

What do you want to change for this next month?

Featured Trainer: Ernestine Shepherd

Ernestine Shepherd is 74 years old and is in better shape than most people, decades her junior. Up at 3 a.m. every morning, she spends her days running, lifting weights and working out. She also works as a certified personal trainer at her gym.

If this woman doesn't motivate you to get started no matter where you are in your fitness level, I don't know what will!

Here's her story: In her early years she described herself as a prissy girl with little interest in athletics. At 56 she was overweight and had never exercised a day in her life. While bathing suit shopping with her sister they found themselves laughing at what they saw and decided to join a gym together. Suddenly losing her sister to a brain aneurysm gave her mor motivation to finish what she and her sister had started. Now she runs up to 80 miles a week while training for marathons. She started training to become a body builder in 2007 and in March of 2010 she was named the Guiness Book of World Records Oldest Female Body Builder. She eats small meals, makes sure she gets enough rest and keeps a positive attitude. Her motto is  "Determined — Dedicated — Disciplined To Be Fit"

Check her out in action when she was featured of Good Morning America earlier this year.

Please use Ernestine Shepherd's story of success in fitness as motivation to improve your fitness life. 

New Workout: Pole Fitness

Saturday night at my cousins bachlorette party we all took a pole dancing class. I must say it is very interesting and lots of fun especially since it was with such a good group of ladies.

Our instructor showed us the basics and walked us through them so well that by the end we really felt like we had learned something. I moved muscles that I didn't know I had!

I went home in pain though, I don't know what I did but I ended up with some IcyHot and a heating pad on my hip. Not cool... I really felt old..

The moves we learned were the snake, the cobra, bam, and the twirl! To find out what they are you'll just have to go and try out a class for yourself.

This is a class I would recommend because it really was a workout for me and even though my hip doesn't hurt anymore I am lightly sore in other areas that I would usually be sore in from my workouts. So for all the skeptics don't knock it until you try it! You may find it fun! I know I did.

Workout Playlist 1

This is a 30 min workout playlist of my current favorite songs. I hope you find some to add to your workout.

Rhianna ft. Drake "What's my name" (4:24)
Waks Flaka Flame "No Hands" (4:40)
Wiz Khalifa "Black and Yellow " (3:51)
Pink "Raise Your Glass" (3:22)
Katy Perry "Teenage Dream" (3:50)
Keri Hilson "Pretty Girl Rock" (4:14)
T.I. ft. Chris Brown "Get Back Up" (4:04)
Cee Lo Green "Forget You" (3:54)

The first on my list is Rihanna ft. Drake which I love! I love reggae music and this song has a reggae feel to it. I can't help but move when I hear it.

Next is "No Hands" by Waka Flaka Flame. I love dancing to this song, don't judge me! "Black and Yellow" is a song for the Pittsburg Steelers but I love it too! I can't seem to stay still when this comes on as well.

Pink's song "Raise Your Glass" is one that I fell in love with while watching her perform on the American Music Awards. It was an excellent performance and she did it pregnant and all! Katy Perry's "Teenage Dream" I just love so it just has to be apart of my playlist.

Keri Hilson's "Pretty Girl Rock" is one of those empowering songs for ladies, so its a must have for me. T.I. & Chris Brown is inspirational for me as well. "Get Back Up" encouraged me from the moment I heard the words.

Definitelty a good one to help me push through my workout. Cee Lo Green's "Forget You" may be direct but its for all those who doubt your abilities. Need I say more?

I hope I have given you at least one to add to your workout playlist. Until next time!

I heart Spin!

Last night I went to a spin class taught by my favorite spin instructor ever! Keith Thompson KTXFitness. He always has the hottest music that keeps you pumped and motivated to keep going. Adding to the music is his energy! I swear he has energy for days. In particular last night he let another class member take over for the second half of the class and this other guy played reggae and soca. I love reggae and soca so of course I was trying to dance and ride the bike at the same time, LOL. After I got over my initial excitement I calmed down and used that dancing energy to push myself to give it my all.

Here is a taste of what we do in class. Unfortuately I wasn't able to be there for the taping.


What I love most about that class, other than the music, is that variation from dips, push ups and sprinting. In the end I end up with a full body workout instead of only working out my legs. Today I feel it all over and I'm so glad that I went! If you've never tried spin I would suggest trying it.. But to really give it a chance, so that you can see some results, go at least 3 times. After that if you still don't like it then... I don't know what to tell you. I will admit it takes time to get used to and the instructor makes all the difference. Check out Keith's website posted above if you want to try out his class one day. Maybe next time I'll calm down enough to get a live video for you!

A few of my personal spin tips:

1. Stay hydrated. Water is a must have.
2. Make sure your instructor or someone knowledgeable in the class adjusts the bike to fit you.
3. If you ever feel like something is wrong with the bike, STOP! Sometimes you can feel it instead of seeing it.
4. Bring a towel, you will sweat.
5. Get a bike seat pad ($5 at Walmart). Your bottom will be sore the first few times.
6. Take your time, but definitely give it your all.
7. Most of all have fun! Enjoy the burn and think about the results!

I hope you're putting away the excuses and working out..Summer is closer than you think ;)
Krystle