womenshealth

Dreams do come True….

Happy Thursday to
Everyone….. My oh My it has been sometime since our last post, My apologies to our readers. In the past month I have trained hard , fell out track , got back on track and Got engaged 🙂 Yes Engaged !!!! So now My mission Is to be the fittest Bride to ever grace the Aisle !

If your Big day is approaching here are some Tips and Guides I have been using to be a “Fit Little Bride “

Lift Hard and Heavy …. Yes ladies when lifting weights in the gym don’t be afraid to add the weight on . Heavy weights build lean and clean muscle.

Arm and Back workout

3x 12 Deadlifts

3x 12 Bent-over Rows

3x 12 Single-Arm Cable Row

3x 12 Lat Pulldown

3 x 16 Bicep Barbell Curls

3x 16 Cable Tricep pushdowns

3 x 16 Bicep Preacher Curls

3 x 16 Dumbbell Kickbacks

Cardio Burns Fat …..Its simple the more you move the less you weigh so ladies train those legs in the way that they should go 🙂

Leg and Cardio Circuit

Warm Up

5-minute ride on the recumbent bike

Leg Workout

3 x 12 Barbell Squats

3 x 12-15 Single Leg Squats

3 x 12 Leg Extension

3 x 15 Bridge Leg Curls

3 x 20 Skater Lunges

Cardio (machine of choice)

Warm up with 2 minutes at low resistance
Complete six rounds of:

20 seconds fast with high resistance (Work/High Intensity)

2 minutes of slow with low resistance (Recovery/Low Intensity)

Cool Down

3 minutes on the bike

2 minutes stretching

Ideas or Comments ? Leave Below

TO Cheat or Not to Cheat ?

Cheat days can be your best friend or your worst enemy. When cutting, bulking or simply slimming down cheat days are usually apart of your regiment. And lets face it, after 6 days of clean regimented eating a cheat day can be a god send.

(click the image above for 5 cheat meal tips)

For Example , My favorite cheat meal is Firehouse sub, Hook and Ladder on Wheat with Cajun mustard. Yes, Yes, Yes just the thought makes my heart smile 🙂

What is your favorite Cheat meal?

Why Cheat ?

Why not Cheat ?

These are questions Id like our Flawless Fitness Audience to answer !!

Please provide us with your feedback !!!

BE FLAWLESS !!!

Flawless Quickie :)

Beautiful behind

Many of us sit at a desk all day long, but in doing so it is important to get up and get active

Spice up your glute workout and tone your tush by using props, like a chair in this Standing Glute Toner, or using your legs doing kicking movements in this Flying Side Kicks move.

Flawless Fit Tip:

When doing Squats Hold in the squat position for 3 seconds then repeat !!

SQUAT SQUAT SQUAT !!!!

Comment or Ideas

March Madness Recipes

Chicken Avocado Burgers

Healthy eating can sometimes be a hassle, and the biggest hurdle to get over is usually the thought of the food actually tasting good. Well Rest assure this recipe is sure to get your taste buds rocking in a healthy way of course 🙂

Ingredients

1 pound ground chicken
1 large ripe avocado – cut into chunks
½ cup panko crumbs or other bread crumbs
1 chopped clove of garlic
salt and pepper to taste

Instructions

Toss the chunks of avocado, breading and garlic together.
Blend mixture into ground chicken being careful not to mush the avocado.
Form into 4-5 patties and grill until done (temp of 165).

Enjoy !!!!

Questions and Comments

What Does Flawless Mean to You ?

Being Flawless isn’t about being perfect. Being Flawless comes from a sense of being the best YOU that YOU can be. To many times are we as women subjected to social media and entertainments perception of beauty.

And lets all be honest , how many times have you wish to look like the model on the cover of your favorite magazine? To think about it, just yesterday I said to myself ” I wish I had her abs, and her breast.”

We all do it.

Today I challenge to look yourself in the mirror and decide today that you shall be FLAWLESSLY YOU!!!

Be Proud of yourself……..Because again only you can be you.

Ever wondered how cover models look the way they do ?

Click the link below for a video that is sure to blow your mind and make you give yourself a hug 🙂 swimsuit

We would love to hear from you … Leave a comment Below

Sexy Six Pack Abs By the Summer

Want a Firm and Molded Core ? Are you ready for that bikini you have always dreamed about ? Well summer is vastly approaching and Spring break is literally around the corner .

What are you doing today to get what you want out of tomorrow?

When it comes to toning our core to build a sexy six pack three things are key.

1.Nutrition : Abs are formed in the Kitchen, eat clean and your body will pay you back for it.

2. Core stimulating exercises : get off the ground and switch things up, crunches and sit -ups are not the only AB targeting exercise.

3. Rest : Proper sleep and rest is essential to over all health, Allow your body to rest and recover with at least 1 day off a week

Here is a quick 10 minute Ab Crusher

Equipment Needed

Stability Ball
Medicine Ball
Bench

Sexy Ab Circuit

Stability Ball Pass
Pick Pockets
Bench Crunch (option: use medicine ball)

Complete 12-15 reps and repeat 3 times.

Click the image for video Instructions

(Pic is of Super Trainer @getfitwithnic)

Like What you see ? Leave a comment below .

Have a Happy and Healthy Love Day …

Happy Valentine’s Day!

High Protein Chocolate Cheesecake Cupcakes

Preheat Oven to 350’

8 oz. Fat Free or Low Fat Cream Cheese
¾ cup Low Fat Greek Yogurt
1 Egg
1 Egg White
¼ cup of Stevia
1 Scoop of chocolate or vanilla Whey Protein Powder (30 g)
3 TBLS. Baking Cocoa

Using a mixer, mix until creamy, then spray muffin pans with non-stick spray or baking cups, bake for 20 minutes, then refrigerate for 2-3 hours before serving. Lastly, you can add light cool whip on top! Then YUMMY Protein Cup Cakes!

Click the Picture below for video instructions !

Have any ideas or blog topics fill out the form. We’d Love to hear from you.

Easy steps to a healthy lifestyle part IIII

Move More

Have you ever had so much to do, but couldn’t manage to pull yourself out of bed ? We all have those days when our to do list alone exhaust us before we even lift a finger. But no matter how we may feel some things just have to be taken care of , Right?

So why is that we don’t put the same emphasis on our health and fitness, even when we don’t feel like it we should just “Keep Moving” ! Simple little changes such as parking at the back of the parking lot or taking the stairs instead of the elevator are all quick fixes we have heard before. But I am Challenging you today to try something new whether it is a new zumba class or just a simple walk thru the neighborhood.

Just Remember to KEEP Moving !!!!

Flawless Fit Tip

Don’t get confined to the gym alone Break out and Try an outdoor fitness class at your local park or take the family for an afternoon walk. Let the fresh air sweep you off your Feet!

Click the Image Below to see fitness classes available in your town

Have any questions or Topic Ideas that you would like to share?

Then feel free to fill out the form below , I would love to hear from you.

Easy steps to a healthy lifestyle Part III

Keep Records

We do it for managing our schedules and our budgets, so why not keep a record of your food intake. Sure it may seem like an added chore to your long to do list But it can be very EFFECTIVE . And the good news is that you don’t have to keep records of your eating forever. Just long enough to notice your eating habits and trends along with common mistakes you may make along the way.

I use a simple food journal I found on the internet

Click the Image below to access a food journal

You could also use any diet tracker app on your smartphone ,Come on we all have one 🙂

Click the image below for smartphone apps to help you track your eating

Flawless Fit Tip

Eat and track as you go, its much easier to remember what you are eating while you are doing it, verses waiting until the end of the day. Remain Accountable to yourself for yourself.

Click the Image below for recipes that are healthy and quick to prepare

Have any questions or Topic Ideas that you would like to share?

Then feel free to fill out the form below , I would love to hear from you.

Easy steps to a healthy lifestyle part II

Think Positive

Have Empty or Half full its all your perception and outlook of
things.

The same goes for healthy eating and exercising. Don’t Dwell on the foods you shouldn’t eat, instead find some interesting recipes to spice up your new eating habits.

Mix up your exercise routine with new and unconventional workouts. The fitness industry has sparked a new generation of unique and fun filled exercises that are sure to keep you motivated.

Flawless Fit Tip

Prepping your meals may seem a little strenuous but planning always keeps you on target.

Click the Link below for some easy meal prep tips

Have any questions or Topic Ideas that you would like to share?

Then feel free to fill out the form below , I would love to hear from you.