Work it Out Wednesdays – “30 Minutes to a Sexier you!”

Today I want to introduce a 30 Minute workout that can be done anywhere and everywhere.  The best thing is that you don’t need any equipment! All you will need is your own body weight for resistance, and 30 seconds … Continue reading

Work it out Wednesdays – Introducing Trina Kincey a Certified Health Coach!

As you know, not only do we strive to assist you with your Wedding & Event Planning, but we also have a passion for Fitness and a Healthy lifestyle.  I recently “virtually” met Trina Kincey, a Certified Health Coach, and … Continue reading

Work it out Wednesdays – Prep for your Dress!

Whether you have found your gown or not, here are some helpful hints to help you get fit for your style dress. If you are interested in the Sheath Style Gown you will want to aim for a lustrous and … Continue reading

Work it out Wednesdays – Get in Shape for your Big Day!

It’s so common that as women we become overwhelmed with all of our daily tasks that we tend to forgot some of the important things that need to be done.  For instance, for all our Brides-to-be, if you are the midst of planning your wedding, odds are that as you’re stressing over centerpieces, looking for a photographer, dealing with your bridesmaids and everything in between.  The last thing on your mind is considering what you’ll look like to your nearest and dearest as they stare at your backside on your way down the aisle.  Can you feel me on this one?

According to a Brides.com 2006 American Wedding Study, out of 2.3 million American Weddings, only 80% of the brides and over half of the wedding party & family members will take steps to change their eating or exercise habits for the big day.  And hopefully if you are reading this you will be one of them!  If not, let’s work on getting that percentage up…not only for your wedding day, but for your future and that of your children and future generations.

I’m not saying that if you are not a fitness model for your wedding day, that you won’t be a beautiful bride.  I think ALL women are beautiful no matter their weight, or shape!  Everyone is entitled to make the decision about whether or not to work out and/or eat right on their own.  No one wants to witness a Carb-free wife-to-be lose her mind over place settings at the rehearsal dinner, because from experience I know that this can be an ugly sight!!  One of the main reasons I believe eating right and working out are important is because this is an ultimate CONFIDENCE BOOSTER…oh and it would feel so cool to have people stare at a HOT back side walking down that aisle!  ;o)

Your engagement time should be an amazing time in your relationship transition.  Both your mind and your body are going to be running on overdrive from the moment you said Yes to the ring until you’ve said good-bye to your last guest after your reception.  So get your heart rate up, work those muscles to the max, and eat healthy to kick your brain into the “I’m a HOT Bride!” mode.  Just remember that making time for regular workouts can keep you focused and feeling great about yourself.  So what’s better way to start your new life?

I am sure you have a ton of other things that you are worried about in the process of wedding planning, so you are probably wondering why/how or when you will be able to focus on staying fit!

Ask yourself – IF NOT NOW, THEN WHEN???  Start today by visiting our recent Work it out Wednesday Bootcamp postings:

https://favorsandmore.wordpress.com/2013/09/11/work-it-out-wednesdays-lets-trim-the-fat/
https://favorsandmore.wordpress.com/2013/09/04/work-it-out-wednesdays-aint-nobody-got-time-for-back-fat/
https://favorsandmore.wordpress.com/2013/08/28/work-it-out-wednesdays-legs-for-days/
https://favorsandmore.wordpress.com/2013/08/21/work-it-out-wednesdays-hush-up-squat/

Thank you for reading..Happy Training!

~Yosie

#Yourbootcampdiva

Work it out Wednesdays – Legs For Days!

What woman doesn’t want sexy legs?  Since I love to workout my legs … today was Leg Day for Me!

I try to focus on them at least 3 to 4 times a week at the gym.  I  know we all want stronger, longer, leaner thighs and there are such easy steps to get them, even in the comfort of your own home!  Here are my Top 5 Leg & Thigh Exercises.  I did some research to get you all the proper techniques on how to do them, so here they are:

The Flamingo Balance:

  • Holding a dumbbell in your right hand, stand with your left hand on your hip.
  • Lean forward slightly, lifting your left foot behind you to about hip height. At the same, bring your right arm forward.
  • Turn your palm to face the ceiling and do a biceps curl.
  • Touch your toes back down briefly, then repeat for 12 reps. Be sure to keep your left leg straight while bending your right knee.
  • Switch sides:  Stand with your left foot forward. Hold the dumbbell in your left hand, and hinge forward, raising your right leg up behind you to hip height.
  • Simultaneously, raise your left arm forward, turn your palm to the ceiling, and do a biceps curl.
  • Touch your toes back down briefly, and repeat for 12 reps.

Video

The Single-Leg Circle:

  • Lie back on the mat with your arms by your sides and your palms facing down.
  • Begin by pointing with your left foot, as if reaching out with your toes toward the ceiling, and rotate your leg slightly outward.
  • Inhale, and trace a circle on the ceiling with your left leg, moving your whole leg, but keeping your hips still. Don’t lift your left hip off the floor.
  • Trace the circle on the ceiling 5 times in a clockwise direction. Repeat in a counter-clockwise direction.
  • Switch legs and repeat 5 times.

Video

Lunges with Dumbbells:

  • Stand with your feet hip-width apart, holding a 5- or 8-pound dumbbell in each hand.
  • Lunge forward with your left leg, then straighten your leg. When you lunge, your right knee should come to about an inch above the ground without touching it.
  • Keep your torso perpendicular to the floor, with your weight evenly distributed between your legs. Align your front knee over your front ankle, keeping the weight in your heels instead of on your toes.
  • Continue these lunges for 30 seconds before switching sides and doing another 30 seconds on the other leg.

Video

Plie Squat:

  • Stand with your feet slightly wider than shoulder-width apart and your toes pointing out.
  • Bring your arms out straight in front of you and lower into a squat.
  • Come back up and repeat. Go as low into the squat as you can without letting your knees move past your toes.
  • Be sure to tuck your tailbone under and contract your glutes. Keep your torso tall, and don’t let your knees creep past your toes.
  • Do for 1 minute. (After about 40 seconds, pulse at the bottom of the squat for 20 seconds.)

Video

Outer & Inner Thigh Kick:

  • Stand holding the back of a chair. Press your shoulder blades back and down.
  • Come up onto the ball of your left foot, and lift your right leg.
  • Keeping your abs pulled in, bring your right leg across your body, in front of your left.
  • Now, swing it back out to the right, keeping your toes flexed and your toes turned out. Use momentum to swing through your leg as you fire through your left glutes.
  • Do 10 reps. Be sure to keep both hips facing forward.
  • Come onto the right leg and repeat for 10 more reps, again making sure your hips are facing forward.
  • Flex your foot as you use momentum to swing your left leg and fire through your right glutes.
  • Take a breather, then do a second set.

Video

*****Please be sure to consult with your physician before you start an exercise program especially if you have any health concerns.*****

All of these workout instructions were found on Fitness Magazine com Website. They have such amazing tips and techniques to keep your workout routine fun & effective!

For more workout tips visit our Source – http://www.fitnessmagazine.com/workout/thighs/exercises/top-thigh-exercises/?page=1

Happy Training!

~Yosie~

#yourbootcampdiva 😉

Work it out Wednesdays – “Hush up & Squat”

I’m sure you’re asking “WHAT’S THE HYPE ABOUT SQUATTING??”

Well a squat is one of the best lower-body excercises for targeting your glutes, quads, hamstrings and calves!! Now who doesn’t want a nice firm tush the day of their wedding??? Especially if you are going on a honeymoon to a nice warm place where bikinis are welcome! I’m sure you want to flaunt your ASSETS!! 😉

So what are the benefits of squats? These are my favorite benefits of Squatting:

1.Squats build muscle all over – Not only do they build muscle and strength in the quadriceps, hamstrings and calves, they also create the ideal environment throughout your entire body.

2. Squats burn more fat – Muscle burns fat. More muscle burns more fat. Being efficient at packing on muscle mass, the squat is a highly effective way to burn more fat. The more muscle you have on your frame, the more calories you will burn during training and at rest.

3. Squats help maintain mobility – By simply increasing overall lower body strength, squats help maintain mobility immensely. Furthermore, by performing squats in a full range of motion you can strengthen the leg muscles at all points enabling you to help prevent weaknesses and increase strength during other performance-related, mobile activities.

4. Squats strengthen your core – Squats actually help contract the core, namely the abdominal area, effectively and efficiently. Furthermore, studies have concluded these contractions are more intense than the traditional crunch. So, if you want stronger, tighter abs, be sure to squat.

5. Squats are cheap – Squats don’t require an expensive machine or apparatus to be performed. A rack can be used or even pair of dumbbells are all you need to get to work. Overhead squats, kettle bell squats, dumbbell squats all require minimal equipment.

6. Squats will increase flexibility – Again; full range motion will require flexibility and the need to stretch. The more you increase your range of motion throughout your hips, glutes, knees and ankles the better your squat will be. Working on your form and function will motivate you further to acquire all the tools to perform better

After reading all these amazing benefits I hope you are already squatting!!

IF NOT…GET TO IT!!

Try these 3 squats and start targeting Your Lower Body today!

Beginner: Ball Squat

  1. Standing with feet shoulder-width apart, place a stability ball between your lower back and a wall, hands on hips.
  2. Bend your knees 90 degrees, making sure they don’t go past your toes.
  3. Return to start and complete 12 times.

Video

p_FI020106FTITM002_C

Intermediate: Side-to-Side Squat

  1. Stand with right side facing a step, hands on hips, right foot on top, left foot on floor.
  2. Bend knees 90 degrees. Stand up and push off with right foot as you hop onto other side of step.
  3. Repeat on left side, alternating 10 times.

Video

p_FI020106FTITM002_A

Advanced: Crab Squat – THESE ARE MY FAVORITE!

  1. Stand with feet slightly wider than shoulder-width apart and turned out 45 degrees.
  2. Bend knees 90 degrees into a squat, keeping torso upright and knees over ankles.
  3. From that position, step left foot to the right, walking sideways.
  4. Take about 10 steps to the right and repeat on the left.

Video

p_FI020106FTITM002_B

Source: Fitness magazine 2006

Thanks for reading!  ~Yosie~