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.