Yes, I struggle

Hello Fire Flames!!! I am SO sorry I haven't posted in a while :(
I finally got all moved, adjusted to my new work schedule, and got my kiddo in a daycare on a regular routine! I have had to rework my schedule to fit the gym in BUT no excuses because the PD has a gym in it...I'm back on it!

I am still striving to compete in an amateur competition this upcoming spring so I want to start working on leaning out. As most of you noticed, I build muscle fast and I want to keep my muscle tone, just feminize it up a bit. What have I been struggling with?

1. Motivation

    I know I inspire folks, but you all are my inspiration too. I don't have a workout buddy anymore, and while I can manage working out alone I admit I miss having Ariel there with me. I have also been so freaking tired lately finding the energy to go work out is hard. -NO I am not making an excuse and saying that it's okay I am just being honest (my followers won't trust me if I am not honest).

2. Dieting

    I have never been the cleanest eater, but I know what NOT to eat...while I still don't drink sodas and eat candy or fried foods, I have been unable to cook what I want when I want. My mom is a FABULOUS cook, but like most moms, she doesn't cook the healthiest foods. Until my money is steady it is VERY hard to buy those good, clean, healthy foods :(

I have been working out steady again for about 2 weeks now and my body is killing me. It hasn't taken long for my arms to shape up again, but my legs have always been stubborn. Anyways, I promise myself that I will work hard because I am the only one who can stop me from reaching my goals and potential. I love you all!!

Below is an updated pic, this was the first week back in the gym! Not too shabby to say I hadn't been going faithfully in nearly 6 weeks.

Now you all tell me what workouts, pics, and routines you need and want posted. Comment below or shoot me an email MyFireFitness@gmail.com

Fitspo

Abs of the day:

More abs anyone? How do you all like the other ones? A while ago, I tried tweaking the bicycle crunches because I wasn't feeling the burn. After a few of these, my core was on fire in a good way! I want you guys to try these and let me know what you think!

1. Start right elbow to left knee, right leg should be straight out using your core  (step 3 shows this better)

2. Bring both legs together keeping knees at 90 degree angle, back flat on ground

3. Bring left elbow to right knee while left leg is extended, using core to lift

4. Back to 90 degree knee bend- back flat on ground

One rep is after step 4. Good luck!!

Change up your cardio

Hey there Fire Flames! I apologize I haven't posted in a while, I've been super busy, but I have been answering all of your emails and I thank you for that! I am so happy that you all are doing well on your healthy life. Don't forget: Nobody ever regrets a workout!

I have been asked how to get rid of fat on a certain section, well ladies and gentlemen, unfortunately we can't "spot burn" fat so we have to do a full body workout...I mean you want your whole body to look fabulous not just one section, right!? Eating clean and doing a variety of cardio is obviously the biggest parts to burning fat and calories. Please start eating better, just by doing that, you will notice a significant change in your progress. Secondly change up your cardio; don't just run and get on the elliptical, but try the Stair Master (you'll develop a love/hate relationship) or try a circuit such as:

 15 burpees

15 push ups

20 knee highs (10 on each side)

Run a lap/ .25 mile

20 jump squats

50 crunches

Repeat 2-3 times and don't stop when you feel the burn.

The more you do it, the easier it will seem, but it's just you getting better! Switch it up, rearrange it, and add more sets, but NEVER stop when you feel the burn. Your body starts working in beast mode when the burn begins so if you stop then, you are cheating yourself out of a good workout. Lets get healthy, not skinny.  With that being said, check out this pic:





Lets Do Legs

  Many folks have asked for a leg workout so here it is! Most of you workout at home, so this allows you to workout at home, no excuses. I do this at the gym and I use weights, but for beginners and those without gym access, this is GREAT! If anybody has questions or concerns, please email me or post a comment and I'll be happy to post pics or explain in further detail....anyway I am pleased with the feedback I am getting, I am so proud of all of you and your efforts and enthusiasm for fitness! Even though I am here to inspire you, you guys keep me going!

Work hard Fire Flames

MyFireFitness@gmail.com

Yummy Breakfast

So I tried something new to my oatmeal...I know I am probably late, but I normally eat my stuff plain. I follow befitdiva.blogspot.com and and she gave me the idea of putting fruit in my bowl. I've seen a lot of people do it, but I was reluctant to try it. I made my oatmeal and then topped it off with cinnamon and bananas. It was so good! Try it, its quick, easy, and of course healthy! You are getting your oats, fruits, and cinnamon (which assists with digestion of fruits and is beneficial if you have diabetes or a cold! Anyways, enjoy this meal...

1 and a half cup of oatmeal, half a banana, and a dash or two of cinnamon :)

Have a healthy day Fire Flames 

KK

MyFireFitness@Gmail.com

Inspiration. Motivation. Dedication. Fit Nation.

     Many people use the excuse, "I can't work out by myself, I/ need motivation." I think if you want it bad enough, you will do it with or without another person! Personally, I am capable of working out by myself, but I do have a dedicated work out buddy who pushes me and I have grown to love her and we are great friends in and out of the gym now!
      Ariel started working out with me mid March and wanted to lose weight for her birthday, which is mid May. We held each other accountable on dieting and we pushed and yelled at each other at the gym; finished each set strong, and never cheated ourselves. I am so proud of her achievements, and I am happy I was able to help her achieve one of her goals. With good eating habits and working out faithfully, she was able to shed 17 pounds in approximately 6 weeks!The following picture is her progress picture (left side March right side May)...

And even though she has lost a significant amount of weight, she is still working out with me and going strong! It is possible to lose weight and feel great without dieting pills or starving yourself. Not only does she look great, she feels better and has more energy.

We are a great team, and we will be work out buddies for a long time :) I love you Ariel and I am so proud of you girl! Even though I inspire you, you inspire me to do better, eat better, and help other people. You deserve it!

You are only as good as the best you put forth. Work hard and reach your goals, only to set more.

Have a healthy day my Fire Flames.

Dreams do come true

I want to know how everybody is doing! What do you want to read about...more abs, legs, arms, back, what? How is your dieting? I've been eating better, but I do need to go to the grocery store! I have made my workouts more intense, and it is definately paying off. I have added more weights to squats and leg press, and my workout partner, Ariel, has been staying on me about my dieting!

Remeber I told you I wanted to start fitness modeling? Well, last night I had my first photo shoot to start my portfolio. I have been working so hard in and out of the gym trying lead a healthy lifestyle and I can see results. I want you all to keep working hard, don't give up even when it may seem that you are at a plateau, work harder, eat better, and stay encouraged!!!

Fun fact of the day: Doing heavy weights on leg days helps in developing abs. Don't do too much without a spot if you are on free weights. Good luck Fire Flames!

PALEO is the way to go!

I have received many questions about what to eat. Let me remind you my dieting is not 100% perfect, I do n not count calories, and I do not take supplements (just a multi vitamin). This is the basic guide to eating clean.

*For more advice, check out this great website I came across

http://www.cutandjacked.com/Women-And-Protein

I can't stress enough that you need to eat breakfast, it is the most important meal of the day, and do not avoid carbs, they are not all bad! Brown rice and whole wheat pasta are good examples...they are used as fuel. Keep up the good work, stay dedicated and have a healthy day my Fire Flames!!!

*Email any questions. suggestions, comments, feedback, or comments to MyFireFitness@Gmail.com

I see my Quads

Personal update:

I've been working vigorously on my quads and hamstrings, here is a picture :)

My hard work is paying off. I love squats, but I do them at the gym. I've been doing more weight lately, and due to this my quads are shaping up quite nice! I know not everybody is trying to be this muscular, but it is something I am working hard at! I'm pretty proud of myself :)

Anyways, I will be doing a Before/After post for inspiration to my readers and followers. If you are actively working out and taking my advice, email me a BEFORE pic to MyFireFitnes@Gmail.com

Within 6-8 weeks, you will send me an update pic and I will post it on my Motivation section!

Keep the questions and suggestions coming, I love you all

Legs all day

I LOVE LEG DAYS! Squats and dead lifts, to be exact, are my two favorite leg workouts. You can do squats at home or in the gym. For you folks at home, all you need are dumbbells or even canned goods can be a substituted weight source. :)

1. Start out by standing straight up
2. Slowly squat down to pick up your weight (keeping your back straight and poking your butt out)
3. With hands securely holding dumbbell, stand up keeping your back as straight as possible.

 The next rep, you want to make sure you go low enough to allow the weight to tap the floor, then bring it up again

Repeat 3 sets of 15 and don't cheat yourself. If you have access to dumbbells, *use at least 20 lbs

FEEL THE BURN MY FIRE FLAMES

Try this at home

Leg Lifts: These are one of my FAVES!! It is simple yet effective and works the lower abs where most females have problems with the "pudge" You start out by laying flat with legs straight out and lifted approx 4-6 inches. You bring your knees to your chest and elbows to knees. Your lower your legs back to position one and upper body goes back down, but shoulders and hips do NOT touch the ground until end of work out. Remember don't start counting until you start feeling the burn :)








Email me with any questions:: MyFireFitness@gmail.com

Don't Give Up

Work hard and be patient, you didn't gain weight overnight and you aren't going to lose it overnight.
A friend of mine told me "don't be so hard on yourself" and its true: you will have your ups and downs nobody is perfect but if you are working your ass off (literally) then you should be proud of yourself...check it::

 

DON'T GIVE UP

Keep your head up because others can't look up to you if you don't believe in yourself. Please don't quit and give it your all every workout! Have a great healthy day.

Tricep Dips

Ever wonder why the under part of your arm was "flabby"? Well, that is a muscle that needs to be trained! It is your tricep and when you train it, you can rock a mean tank top ;)  You can do Tricep Dips at home or at the gym. All you gotta do is:

Sit at the edge of one seat while resting your feet on another chair directly in front of you.You will do a sort of push-up motion, but going down...go down until your elbows are forming a 90 degree angle. Hold it for at least 2 seconds then push your way up. Do 3 sets of 12! If done properly, you will feel the burn on the back of your arm! Good luck ladies and gentlemen!!

Abs part 2

Ok guys, thanks for being patient with me (I work 12 hrs a day, 4 days a wk and a 2 yr old) I'm not being lazy, just gotta find time to take and post pics!! But as I promised, I got them.

1.  Russian Twists: with one leg extended, bring other knee to chest and touch it with opposite elbow. One on left side and one on right side makes 1 Rep...

2. Planks: There are regular planks and side planks. You can do modified planks (on your forearms, or use palm of hands and toes) hold for as long as you can *past 30 seconds*...note your improvement. I started at 30 seconds, and now I can hold 2+ minutes!
       Side planks are shown in the bottom photo. Use your abs to hold your weight, stack your feet and lift your hips as high as you can without losing your balance. 

 

4.  Chair balance: These are my new favorites! I like to think of it as the "revamped planks" You will DEFINITELY feel the burn and the good thing about these are you can do them anywhere there is a chair :)

5. Hip Raises: For better balance, do these while holding on to something sturdy, a chair or a pole, or what have you. Start with legs straight out in front of you while laying in recumbent (flat on back) and lift legs straight up by lifting your hips completely off the ground.

When bringing them down, bend at knees but do not let hips contact the ground until you are done with exercise. Straighten legs again in air raising hips further off the ground. Do 3 sets of these

These are a few that you can do at home with no weights. I will be going to gym tonight to workout legs and abs! So post any questions or picture requests you have and I can take them tonight at gym! ...we will also show you ab and oblique workouts to do WITH weights

MY EMAIL IS MyFireFitness@GMAIL.COM

Abs part 1

ABS!

I think this is the most anticipated post :) I've received many messages "how do you get your abs?" Well I'm here to tell ya!

::Abs Part 1::

Cardio burns fat so make sure you aren't skipping cardio! You don't need to hike a mountain or anything but this factor is important. The next important factor is the way you eat! Lean meats and green veggies are key.

Now for the exercises :)   ....keep in mind I don't count my crunches or sit ups because the ones that don't burn are not getting you the results, don't stop when you feel the burn, I promise you'll learn to love that feeling!

1. Good ole crunches: hold your feet side by side while your legs are at a 90 degree angle and lift your shoulder blades off the floor-bring elbows to knees and hold for 3 seconds and go back to position one (shoulder blades slightly touching ground but your neck and head never touch the ground). Do 2 sets of these; try and go for 1 minute each.

2. Planks: There are two ways to do these- either hold yourself up on all fours (palm of hands and toes) or by your toes and flat on your forearms. Use your midsection to hold your body weight up and if you are a beginner, start at 30 seconds, work your way to 45 seconds, and so forth...don't stop or plop down if you get shaky arms-keep in mind you want results, if you stop too soon, you can't develop the body you want and deserve!

3. Side Planks: By holding yourself up w/forearm and feet stacked, lift hips as high as you can. Hold this position for at least 30 seconds, increase by 20 seconds; do same thing on opposite side. *If you want to do advanced way, use your hand instead of your forearm

4. Mountain Climbers: In the plank position, you will bring right knee to left side of chest, bring leg back to position 1, then do the same with left knee to right side of chest. Once again, I do not recommend counting how many you do but try to go strong for at least one minute.

I am getting ready to head to the gym so I will post more ab workouts later today, but I want to include pics so it isn't too confusing. Post or email any questions or feedback please! Have a healthy day guys.!!.

*Fun Fact: Cardio helps with your posture!



Eat Clean, Train Mean

How to eat

Okay, so many people have misconceptions about dieting. First off lets set the record straight --a diet is not short term, it defines the way you eat...going on a "diet" does you NO good because once you start eating how you did before, your body will gain the weight back! You need to be dedicated to a lifestyle change, I'm not saying it is easy, BUT if you want to be healthy, you WILL eat cleaner. Your eating habits have approx 70% to do with weight loss, and no matter how much you exercise or run, if you don't eat well your body won't respond the way you want!

I'm not saying it is easy, and no you don't have to eat like a rabbit and eat 100% organic, but you do need to be more aware of your intake...

1. Cut out sodas, juice, and sweat teas. If you need something besides water, brew up some Decaf Green Tea, it has no fat and it curves your appetite.

2. Don't give in to fast food joints and stay away from fried foods.

3. You DO need to eat plenty of leafy, green veggies. Lean meat such as 99% fat free lean ground turkey meat, lean beef steak, or chicken is ideal.

4. Eat 5 small meals a day and DON'T SKIP BREAKFAST! Oatmeal is great, Greek yogurt is yummy, and almonds are perfect snacks. Try to avoid carbs after 4 pm, no bread, pasta, etc...

These guidelines are universal, whether you want to bulk up, lose weight, build and tone muscles, or maintain your healthy figure. I am not saying it will be easy, but be dedicated and you CAN do it. You are reading this because something inspired you to be here, and if I can do, I know you can, and will!



Welcome everybody and thanks for stopping by!!! I'm so excited to share my fitness journey with you all. I am open for questions and I love being able to help people so post any questions you may have.  Anyways, thanks again for stopping by :)


1. Tell me what you guys want to know...workouts? dieting? stretches? Abs?

2. Tell me what your goals are and I will do my best to help you achieve them.