FOCUS & GO = RESULTS

FOOD

Hi all, 

THANK YOU so much for reading my blog and for the feedback this week. I have received a lot of questions about nutrition and foods to eat to lean out or to lose weight....so this week I am going to answer those questions.  I have a lot of experience and studies in nutrition- this blog is strictly my experience, ideas and thoughts.  Please check with your doctor before starting any food or exercise program.

It's NOT a DIET

I believe that what you put in your body not only determines the way to you look on the outside, but also the way you feel on the inside.  When you eat clean (I will go over this later if you don't know this term) and drink an adequate amount 

of water many things can happen;

-Well Functioning Digestive System 

-More Energy

-Clearer Skin

-Healthy Hair

-Weight Loss

-Stronger Nails

-Better Sleep

And these are just a few.  There are many studies that suggest that a healthy lifestyle and exercise can lower risks of certain cancers and diseases.

What on that list would you NOT want??  

To see these benefits you have to make healthy choices every day.  This is not a diet that you do for 3 weeks so you can look good in your bathing suit.  

This is about making real changes in you and your health.  

Over the next 7 days I will try to share the basics about clean eating for general health and for the competitors out there.  I will also share recipes, tips to help make this transition and what I eat on a daily basis (warning: there will be many food pictures).  Please send me questions throughout the week!

I hope you all are having a fit & healthy weekend.

Missy 

<3

Twitter friends workout!

Every once and a while I like to reach out to friends and fellow athletes that work hard in the gym, to hear what their favorite exercises are.  This is always fun because I get new ideas or get reminded of exercises I haven't done in a long time.  

Yesterday I took this a little bit further and reached out to my twitter friends asking them 'what is your favorite leg exercise?'.  I received some great responses and put a couple of them together to use as my leg day routine...and let me tell you...I was challenged!! 

Here is what I did and which of my twitter friends recommended the exercise;

5 minute stretch

10 min warm up on the bike 

4x20 Body Weight squats (Andres- @entenandoando)

superset

4x10 close stance high jumps

4x10 Front loaded Barbell squats (Jeff Balltrip @JHBtrip)

superset

4x10 Stiff Leg

4x10 Bulgarian Split squats (Ruthie Andrews- @annaruthus)

superset

4x10 Bench Jump Ups 

20 minutes of Hill Sprints (Dee Dee- @TeamKnightFit)

1 min sprint/1 min recovery

10 minute cool down on treadmill

THANK YOU to Andres, Jeff, Ruthie and Dee Dee for a kick ass leg routine!

This was a very advanced session, so if you try it, please do so carefully and with good form.  

Hope you all are having a good weekend so far and let me know if you have any questions on the above exercises.

Live, Laugh & Rock it!

Mis

Tragedy

My prayers go out to all the victims and their families of the horrific shootings in Colorado yesterday. 

If you have (by any chance) not read about this, here is a link to the latest report on MSNBC.com

http://usnews.msnbc.msn.com/_news/2012/07/20/12861792-6-year-old-girl-confirmed-to-have-been-killed-in-colorado-theater-shootings?lite

X

Missy

Motivation- The Weekend Trap

It's half way through the week and I know a lot of us are starting to look forward to the weekend. Time to relax, have fun and probably indulge a little more than you should.  If you are working so hard all week to be healthy...why are you going to go and mess it all up just because it is a Saturday or Sunday.  Those two S words are just what they say...another DAY!  

So as the weekend approaches us, take a little time to plan out how you are going to get your workouts in and eat just like it's any other day.  If you have parties or events that you will be attending here are a few tips to stay on track;

1.  Eat right before you leave for the event.  You never want to go out starving...if you do you will surely indulge!

2. Get some idea for what will be served.  If you know that you are going to a sit-down dinner with another couple, pull up the restaurants menu and see what healthy options they have available. If there is nothing, all restaurants can make you a grilled chicken salad, dressing on the side. 

3.  What if it is a liquid-only kind of night?  First- be safe, Second- start with a glass of water and have them stick a lime in it for looks. Then the rest of night stick to wine or a diet soda/liquor drink and have a glass of water every once and awhile.  The high calorie drinks are anything fruity or my all time favorite-margaritas. 

And if you are the kind to eat everything in the refrigerator when you get home from a night of drinking, pre-plan your healthy snacks and have them waiting for you to polish off at 3 o'clock in the morning!

4. Bar-b-q's and picnic type of outings are easy.  Stick to protein (non-fried), veggies and fruit. Oh, and don't forget your sunscreen.

5. Last but not least- don't forget to break a sweat at least one day this weekend.  Get outside and enjoy the weather or go to the gym for quick calorie burn.  The other day is a rest day.  The weekend is not a time to slack!

So what ever it is you have planned today to do this weekend, put a little extra planning in to it.  Make sure all those hours this week of hard work and sweat aren't erased by one night on the town!

Me vs. Barre

Over the last 4 years of competition training I've done my share of different cardio sessions and workouts, but I've never tried BARRE....until today!

My girlfriend and I took on the Barre (literally) and even though we were shaking like we were overdosing on caffeine, we dominated. It was tough and worked muscles I haven't felt since I was a dancer. Without looking at the definition of a Barre workout, I would say Barre is a mixture of pilates and ballet movements. There are 5 pieces of equipment involved;  a small rubber ball, 2 sets of mini weights, a rubber exercise band and a mat. In the span of 60 minutes you use all of these while working every single body part.  Most of the class is about using your own body weight and constantly working your core.  Where does the barre come into play?  For many of the exercises you are bracing yourself, pushing or pulling on a ballet barre to execute the movements.  By the half way point I was sweating my booty off and there was a constant burn of lactic acid running through my whole body. (LOVE THAT!)

I highly recommend this workout for those of you who need to stay away from high-impact exercising or for those who want to add a stretching/toning class to your current routine. What to wear- Tight exercise pants and a tank top or t-shirt. They have special socks you can buy that have grippers on the bottom so you don't slip. What to bring- Water, a small sweat towel and a hair tie. If you have all of this, you are read to rock!

Remember that working out doesn't have to be a drag or work, you CAN have fun.  Google Barre Fitness or Pure Barre for your closest studio, you won't regret it!

Whats next on the list you ask? haha....learning the art of POLE Fitness! I hope to have pictures of that one- and mostly of me falling on my head or just laughing so hard I can't function.

Live, Laugh and Rock it

Missy <3

Welcome friends

Hi friends!

Thank you for visiting my blog.  
I hope to share some nuggets (golden of course) of nutrition and fitness information 
with you, along with my every day adventures.

 For those who don't know about me, here's a little breakdown;

 IFBB Bikini Pro

 Bombshell Fitness Coach (Bombshellfitness.com)

Nutrition Coach

Fitness and clean eating advocate

Half-Marathon runner in the making

New Aunt <3

and 

Soon-to-be Bride <3

Stay tuned!!


Live, Laugh and Rock it,
Missy