ABSolute dedication

Abdominals are usually the body part we think of when we envision a fit body. The 6 pack, the flat front, the hour glass small waist...etc.

To see your abs (yes you have them, we all do!). You have to train them just like every other muscle you work in the gym. I train abs 3 times a week and burn cals with HIIT cardio 4 times a week. This is going to sculpt the abdominal muscles and also help protect you lower back.
Just working them won't magically make them pop! You have eat clean...yes...the clean talk again. If you do these things, beautiful flat abs will start to appear! Once they peak through a little, you will be motivated to keep it going.

You just have to focus and have ABSolute dedication!

<3
Missy

Obesity-quick thoughts

I saw this tweet from Hardbody.com and thought it so important to share.  I added to it...

MissyLiveFit ‏@MissyColesFit

“@hardbodynews: Frightening statistic: More than one-third of U.S. adults (35.7%) are obese.”& 17% of our children-almost tripled since 1980

These numbers are so alarming to me and that is why I write this blog and promote 

a healthy lifestyle myself. 

Obesity is one of the leading causes of preventable deaths in the World.  We ourselves, as adults, have the knowledge and ability to control what we put into our mouths....our children might not.  Please think about this and the future of yourself and your little ones.

I will write at length about this soon, but love yourself enough to make the right decisions.  It isn't about being a size 2 or having a 34" waist...it is about caring about your heart, joints and body enough to nourish it the right way.

Educate yourself.

Love yourself.

<3 

Missy

Monday Motivation

PLAN!

It's SUNDAY and while most of us take this time to unwind, relax and do close to nothing, I want you to take the time to plan your up coming week.

I, myself, had a crazy fun weekend (love you JESS!!) and want to do nothing but curl up in my bed and wake up tomorrow...which I will do, AFTER I am done planning and prepping for Monday-Saturday.  

Plan of ACTION!  

This can be so many different things, but here is how I do mine.

#1.  Personal life/work- any appointments, meetings, dinners or travels.

#2.  Workouts- plan my weight and cardio sessions around #1

#3.  Food- write out and plan all my meals for the upcoming week.
#4. Cook and bag all my meals
#5. Lay out my workout clothes for the next mornings' workout

Take action :)

<Missy

Protein Punch: A spin on the traditional salad

Try out these 'salads' for your next lunch or dinner. 

Both are vegetarian friendly, but would be great with a

 lean protein added in if you prefer. 

• Quinoa Salad
• 
  
• 
  
  1 cup quinoa
• 1/2 cup chopped red onion
• 1/2 pound fresh hearts of palm thinly sliced 
• 1/4 cup red-wine vinegar
• 1/3 cup olive oil
• 1/2 cup packed flat-leaf parsley leaves
• 4 sun-dried tomatoes chopped

Cook Quinoa according to box directions.  

Mix all ingredients into the quinoa in a 

separate bowl when finished cooking.

Combine

Serve

Eat :)

Missy Veggie Salad

A Clean salad for you to try and one of my favorites

Best served Chilled

Create your own 3 bean Salad

Choose your favorite 3 beans fresh or canned and combine 

in a bowl. Add a dash of salt and pepper and 1/2 sweet onion chopped 

for a great salad filled with healthy carbs and protein!

My favorites are Garbanzo, Kidney and Black Beans.  I like to toss mine

 with onions and hot sauce! yuuuummmmmmm

Enjoy and Healthy Munching

<3

Missy

Monday Evening Motivation

If you haven't already- tie up those sneakers and head out the door!

You could find any excuse to stay home but override those thoughts and just GO! Trust me-you will feel so much better when you walk back trough that door.

<3
Missy

Hello August...Hello Sexy

My favorite August exercises for the 6 main body parts to help get that sexy body you want
- Legs, Booty, Back, Abs, Arms & Shoulders -

Legs

Dumbbell Split Squats


Get in the stance of a regular lunge with one dumbbell in each hand.  Caution on the side of lighter weight if this is a new exercise for you. Some pointers for proper form for the SS

Image from womenshealthmag.com

*Keep you back straight

*Abs stay tight throughout the movement

*Bend both knees and lower straight down but DO NOT touch your back knee to the floor- it should hover the ground

*When lowered, your front knee should not go over your toes

*Lift back up pushing through your front heel and back toe box

That is a Split Squat!

Variations- non weighted split squat and jump squats 

Booty

Cable kick backs- This is one of my all time FAVORITES for the booty.

Image from workoutroutiewarehouse.com

 Attach a small hand attachment to the lower section of a pulley machine. Wrap the ankle strap around your right ankle. Step away from the machine and hold on to a handle or the upright machine  Keeping your leg straight, smoothly kick your heel backward about one foot. Hold your leg at the top of this movement for a one-count and repeat with the left leg.


*Keep this exercise smooth and controlled
*Concentrate on squeezing your glute


Variation- Cable kick back on a bench

Back


Wide Grip Pulldowns

Image from exercisebiology.com

This is going to help you get that sexy V shape.  This is a wide grip (4-6 inches out from your shoulders) and you pull the bar to the top of your chest.

*Keep you back straight

*Your abs tight

*Pull straight down to your upper chest keeping your head forward

*Some people lean back slightly- this is okay if you have a strong core

*Don't swing-this isn't about momentum

ABS

The Plank

Image from healthhabits.ca

The plank is an simple and effective exercise if performed properly.  It is imagining your body as a plank while propped up on your elbows. 

*Start in a push up and carefully lower yourself to your elbows

* Make your body straight as a board

*Do not raise your butt in the air or lower your hips to the ground

*Hold this position for 30 seconds rest for 30 and repeat

ARMS

Cable Tricep extension super set with a Seated Bicep curl 

TRICEPS

Image from life.dailyburn.com

Put the cable at the highest level with a straight bar connected.  With an overhand grip on the bar, lower your elbows to your sides, this is where they stay the whole exercise. Extend your arms down and back up to a 90 degree angle.

*Keep your elbows by your sides

*Don't rock your body, stay in control

With no Rest go to a seated bench and pick up your dumbbells

BICEPS

Photos images on workoutroutinewarehouse.com

Sit down on the bench and put your back up against the seat.

Hang your arms down by your sides, once again keep your arms by your sides throughout the entire exercise. Curl up and squeeze your biceps and lower back down- repeat.

*Keep in control and don't swing the weights.

SHOULDERS

Seated Overhead Press

Image from peterboroughrowing.ca

You can perform this exercise wit dumbbells or a barbell.  Sitting on a bench raise your dumbbells to a 90 degree angle coming out from your shoulders.  Push weights into the air and lower back down.  Your body will naturally lean a bit forward to keep balance as you lift and return as you lower the weights. 

*Very important to keep your abs tight

*Back straight

Variation- Standing Overhead Press

Those are my favorite August exercises for you to incorporate into your workouts.  The sets and reps all depend on your level of fitness but I would start with 3 sets of 10 reps.

Keep good form, pair with cardio and a clean diet- hello sexy body!

Live, Laugh & ROCK it! 

<3 

Missy