Tummy Tuesday Ab Workouts!

So it's been quite a while since I've posted. I'm working on finishing up my bachelor's degree in three years instead of four, so I've been pretty busy, also playing two sports. But here are some core workouts for Tummy Tuesday! Enjoy :) 

Six Inch Holds

1) Lay on your back with your arms at your sides.


2) Make sure your lower back is flat to the ground.


3) Elevate your feet about 6-inches off the ground and HOLD!

Set a time for yourself, and try to beat that time every time! Killer for those coveted lower abs!


Oblique Barbell Side Bends

1) Stand with your feet shoulder width apart with either a barbell or a weighted bar on your shoulders.


2) Bend to one side, keeping your hips stationary. Make sure you are not rocking your hips out to the side when you are bending.


3) Squeeze your obliques at the bottom of the bend, and use your opposite side obliques to pull yourself back to the neutral position.

Repeat for each side, and watch those obliques grow! 

Physio Ball Leg Lifts with a Twist

1)Lie flat on your back, again with your lower back flush to the ground with your physio ball gripped between your feet. I use a weighted ball, but regular ones are fine!

2) Squeeze the ball between your feet and lift your legs as straight as possible to the ceiling

3) Squeeze your core tight to bring your lower back up off the ground and your feet to the ceiling, rotating your legs and feet one way.

4) Then return to neutral position with your lower back, back on the ground and legs still raised.
5) Slowly lower your legs back down towards the ground, without letting the ball touch the floor.
Repeat! This is not a high rep exercise

Squaterday and PLYOS!

Happy Squaterday fit fam!! Killed quads and glutes today at the gym and I'm happy to welcome my new trainee and coworker Shannon to the fit fam! She killed quads and glutes today for her squaterday and I'm so excited to be training someone so driven and motivated! :)

Finally starting to see definition coming back to my quads, whoop whoop!! Loved the "sweat today smile tomorrow" but I thought it was more suiting to sweat today, smile today :) 

Later.... 

I decided to do some much needed plyos, what a sweaty mess!!! Had to train to beat the rain ;) trying to get rid of some of this water weight before vacation, ahhh!! Plyos we shall be friends ;) 

Hope you all had a happy Monday!! :)

Winner Winner, Eat Clean Dinners!

As I always say, eat clean, train dirty ;) Your diet is the biggest key! I know eating clean can be hard, but it doesn't have to be boring !

Not the prettiest picture, but here we have sautéed onions and peppers with corn and green beans on top of raspberry walnut chicken, brown rice, and a mango purée, delightful!!! :) 

Then tonight I enjoyed a pepper, onion and turkey bacon omelet while doing some homework :) 

Get in the kitchen fit fam!! :) 

Lazy daisy!

Admit it, everyone has those days.... Something comes up and you just don't feel like going to the gym, or maybe you physically can't. Welp that was my week last week, I ended up missing my Wednesday and Thursday workout.... And you know what that means... Total body Friday!!! Had to make up for my ab day on Wednesday and hams, glutes and calves from Thursday , then the typical back, shoulders and rehab for Friday... Boy was I exhausted!! Remember when you're combining workouts like this, don't do your full day routine for each muscle group... You'll be at the gym all day!!! Pick your few favorite most challenging workouts from each lift, and build a lift off of that! For example, for me....I did ... 

From waisted Wednesday I picked

Decline med ball sit-ups

Decline sit-ups 

Bench leg lifts with a twist

Regular leg lifts 

Hanging leg lifts

Hanging knee tucks 

From beast mode Thursday ...

Deadlift pyramid

Smith machine glute kickbacks 

Smith machine pistol squats 

3 way calf raises 

Leg curls till failure 

From flex Friday...

DB overhead press

BB upright rows

DB bench press 

Reverse hypers 

Seated wide and narrow grip rows

Lat pull down 

3 way flys 

Shoulder rehab 

So it's a modified lift, not every exercise from each muscle group! 

Kill it guys! :) 

Tear it up Tuesday

Worked out with former USC volleyball coach Turhan Douglas! Killed bis and tris, then made this funny meme... We got a kick out of it! Hope you killed your workouts ! :) 

Don't forget your chin-ups and hanging dips, they're killer ;) 

Running...

Welp, today started my week of coaching with some of the most amazing coaches in the nation, including Olympic USA Setter, Donald Suxho, 2-time All American Levi Cabral, and former USC Head Coach Turhan Douglas! How lucky am I?!

To start the morning before camp I decided to do some fasted cardio and go for a run. I've now decided that I would rather rip my nails off than run in the Southwest Florida morning humidity! Yuck! It was miserable. For those of you that like running, like my momma, kuddos to you! I have so much respect for you, butttttt running for fun is just not my thing I don't think. I'll stick to my HIIT and Heavy lifting for cardio ;)

Clean Eats!

Getting bored with your clean eats and food prep? Here's some ideas to keep it creative! :) 

These have been some of my clean eats recently. 

On high carb days, protein pancakes are the way to go! I'll be honest, I'm not creative enough to find a homemade pancake recipe that I like, so I just use a Gluten Free Mix, with two scoops of Vanilla Whey protein, topped with Greek yogurt and fruit! 

Here's some color! Steamed Zucchini, onion, red peppers, orange peppers, yellow peppers, and corn over grilled raspberry chicken on a bed of brown rice, outlined in apple slices :) 

Get at that protein and good carbs! ;) 

Some more color! Scrambled Eggs with spinach, red and yellow peppers, onions, and tomato basil garlic chicken with a side salad. DELIGHTFUL! 

Enjoy Fit Fam! :)