Amazing Abs!

I'm sure many of you have heard this before but abs are made in the kitchen.  Diet is a HUGE component when it comes to having/obtaining a strong and chiseled midsection.  If you eat poorly or don't eat enough then it's going to be more difficult to have a six pack.  I am NOT saying it isn't obtainable, I'm just letting everyone know that although doing ab and core exercises will HELP make those abs pop and grow, it's not the only factor to this equation.  With that being said...try these gut busters out!

-->Decline bench sit ups 3x12

-->Decline bench oblique twists 3x12

-->Hanging knee raises 3x12

-->Decline bench leg raises 3x12

-->Oblique twists w/ weighted ball 3x30 seconds or 3x1 min

-->Oblique crunches 3x12 per side

-->Leg scissors 3x30 seconds or 3x1 min

*lay on back with knees bent and feet flat on the ground at first.  Engage your core and then slowly straighten your legs.  Raise them about 1 inch off the ground, keeping your core tight, and quickly "scissor" your feet*

-->Yoga ball crunches 3x30 seconds or 3x1 min

FEEL THE BURN!!

Bis & Tris (Arms)

Who doesn't want jacked toned arms?!  Here's one of my favorite arm workouts!  Give it a try!

21's w/ 50lb bar 3x10-12 (Remeber start lighter in weight and work your way up!)

SUPERSET 

DB bicep curls 25lbs 3x10

One arm tricep push down w/ handle 35lbs 3x12

SUPERSET

Tricep push down with bar 80lbs 3x10-12

*I use my gyms cable system for this and just hook in my bar/handle*During these exercises keep your elbows tucked into your body, shoulders back, and core tight*

Hammer head DB curls 20lbs 3x10-12

*similar to a bicep curl but instead of gripping the DB with your fingers on one side and your thumb on the other, put everything on the same side.  Raise the DB straight up like a "hammer" and back down to your side. Repeat*

SUPERSET

Tricep push down with rope 75lbs 3x10-12

Over head tricep extension with DB or Kettle Bell or plate 3x12-16

SUPERSET

One arm concentrated bicep curl 12lb DB 3x10-12

*Use a bench if your gym doesn't already have a preacher curl set up.  Place back of tricep on the bench with your arm fully extended (straight) with the DB in hand.  Curl arm up past 90 degrees and squeeze your bicep.  Repeat 10-12 times on one arm and then switch*

Dips 3x12 (unassisted)

OR

Dips off a bench 3x12

*I've done both and I also use a weighted belt for the unassisted dips and I've laid a 45 lb plate on my legs and done dips for a minute 3 times*

I hope this helps and gives you guys some new workout ideas!  As I said before everyone is at their own fitness level so if you can't do as heavy a weight as written don't be ashamed to go lighter!  When I first started training I had to start small too but you'll get there!  Lift on!

The Thigh Gap

Alright ladies listen up!  I'm going to discuss the elusive thigh gap.  For those of you who don't know what a thigh gap is let me quickly explain it.  A thigh gap is a space between one's thighs so that they don't touch. Almost every woman out there at some point in her life has thought or said, "I wish I had a thigh gap."  It's okay if you have said this because I did too.  In fact, I spent 9 years of my life trying to achieve this "thigh gap."  I did achieve it but I also starved myself and was EXTREMELY unhealthy.  I risked my life to get this sought-after thigh gap and guess what, I still wasn't happy with my body and my appearance.  I was still embarrassed and uncomfortable in my own skin.  I weighed 90 pounds and was a double zero; I worked so hard to be that 1% that had a thigh gap but I was  still miserable.  I have always been athletic and I have always been on the taller side, but during my adolescence I was bigger than a lot of my friends (not saying I was fat) and it really got to me.  I felt embarrassed when I couldn't fit into the same jeans as my 5 foot 100 pound friends.  I felt like I should and I felt like if I didn't I wasn't good enough so I took matters into my own hands.  

I hated feeling my thighs touch and I hated wearing shorts and bikinis because I didn't want people to see my legs.  I have always had a weird "obsession" with my legs and how they look.  I was constantly looking in the mirror at them, constantly measuring them to make sure they weren't getting bigger.  Whenever I wore shorts my every thought was consumed with how they looked.  I also compared my thighs to other peoples; random people, famous people, family, friends, it didn't matter if I knew them personally or if I just saw them on the street.  I complained about my legs and how much I despised them and how they weren't toned enough or skinny enough.  I used to rip out pictures from magazines of models and actresses and make collages of how I wanted my legs to look.  I thought that if I could achieve the thigh gap then I would be happy, sexy, confident but in reality I was still unhappy, sick, and ashamed of my legs.  Yeah, it felt good to be able to buy double zero jeans but that feeling only lasted for a few minutes and then reality came crashing back in.  I now realize that it doesn't matter whether your thighs touch or don't, what matters is that YOU love your body!  Being confident and healthy is far more appealing than having a thigh gap.

I am the most muscular that I have ever been in my life, my thighs touch, but I'm happy and healthy.  I still kind of obsess about my legs but now it's how much weight I can squat with these babies, how toned I can get these wheels.  My perspective has changed completely so I'm hoping that by writing this I can help change at least ONE person's perspective.  I never want someone to loath their body as much as I did because NO ONE deserves that!  I've asked multiple people, male and female, what they think about thigh gaps.  Most of the women said things like, "I wish I had one", "I would be so happy", "I would love my body more and be more confident" and the males said things like, "A what gap?" , "what's a thigh gap."  I came across this picture a few days ago and thought "this would be PERFECT" for my blog!  So you tell me, which one do you think is more attractive?  Which one looks healthier?  Who do you think is happier?

The only three types of people that have a thigh gap are: 1. anorexics 2. anorexic models or  3. people who naturally have wide set hips.  It’s pretty much impossible to have a thigh gap and still be healthy.  So the next time you go to tear yourself apart because you don’t have Gisele Bundchen’s legs I want you to instead think about all the AMAZING things your legs do for you.  They allow you to go for walks on the beach, sprint across a green field during a sporting event, cross the finish line at your first road race, chase after your kids while playing tag, climb that mountain you’ve always wanted to, bounce on the trampoline with your friends.  Your legs allow you to get from point A to point B and MUCH MUCH MORE.  We need to learn to appreciate all the wonderful things our bodies do for us instead of tearing ourselves apart,  Much easier said than done, trust me I know, but little changes will lead to big ones.  Before you can change your body you have to change your mind!  Love you for you and always lift on! 

don't get too BIG

This is probably one of my MOST favorite things a person can say to me...it just makes me so happy... I really hope you are picking up the sarcasm because I'm laying it on pretty damn thick.  Last night I came home from work and had dinner with my mom, dad, and grandparents.  For those of you who know me and my story I'm sure you've heard that my grandmother and I do NOT get a long so you can just imagine how thrilled I was to see her after a long day.  Anyways, I have been trying to be on my "best behavior" for my mom's sake so during dinner I was pleasant, answered all her questions, listened when she spoke, and did my best not to punch her in the throat.  My mom told me to show her my interview that I did a few weeks back with Aesthetics on Fire so I pulled up the website and clicked on my interview.  The picture that I sent them to put on the website is one from my first figure show.  She had never seen that picture before so she was surprised at how muscular I looked (even though I still think I'm tiny) and she actually gave me a compliment!  What?!  She actually said something nice to me!  I think hell froze over after she said it but any who I said thank you but then followed it up with, "I still have a lot of work to do.  I want to be more muscular."  "You want to be moreeeee muscular?" She looked like I spit on her or something.  "Yes" I replied. Uhh yeahhh Nannie I said I want to be more muscular (didn't actually say that but I sure did want to).  Well apparently she didn't like that answer and she replied with my favorite response ever, "Just don't get too big, okay?  You're a very pretty girl and no one finds big muscles attractive.  Too manly."  Okay, I get it.  Not everyone finds big muscles attractive and not everyone wants to look like I do but DO NOT, I repeat DO NOT tell me what I can/should look like!  I spent years believing that being sickly skinny was what I should look like and now I will never go back.  I love muscles.  I love lifting heavy weight.  I love pushing myself physically and mentally.  So sue me for wanting to become stronger and more muscular.  I want to be the best version of myself that I can be, that's why I strive for greatness; that's why I will never settle.  

My lifestyle is just that, mine.  I'm following my passion and I feel like I finally found what I was meant to do. I believe I was meant to become a bodybuilder, I was meant to become a gym rat, and I was meant to become a personal trainer.  I would NEVER EVER belittle someone's dream or tell someone how they should look, act, or talk.  You have to do what feels right for you; you have to listen to your heart.  I tried fitting into the molds of society but guess what, those standards and molds are bullshit.  "Women aren't supposed to lift weights because it will make them manly.  It will cause them to loose their femininity and sexuality and they will no longer be attractive..."  Does this girl look manly to you?!  This is Amanda Latona, a 9 time IFBB professional bikini champion and BSN sponsored athlete.  She curls, benches, squats, and lifts 7 days a week...look at how toned and defined she is!  Look at those curves and dat booty!  If this is manly then y'all need your eyes checked!

I wish no one said this or believed this but then I would be lying.  I've been told "don't get too big" by about 15 people.  It's sad that they don't realize just how hard it is to put on just 5lbs of solid muscle.  It takes a very long time to sculpt the human body so everyone just needs to calm down.  I also have never felt more feminine or more intune with my sexuality than I do now.  Lifting weights has given me confidence and has helped me face some of my biggest fears.  It has helped me embrace the idea of "beauty in strength" and accept myself, flaws and all.  

I'm not saying I want to look "manly" or want to have quads the size of tree trunks but I do and will be more muscular.  I want to be strong, healthy, and fit and I'm going to to do it whether people accept that or not because that's what makes me happy.  It's taken me a long time to stand up for myself and to change my unhealthy views about my body and food so the next time someone tells me "don't get too big" I may just wind up and let em have it!  Saying "don't get too big" would be like telling someone "don't get too fat" after they have ONE cookie.  It's mean and unnecessary.  People are going to do whatever they want to do whether their friends, family, or complete strangers agree with it or accept it.  My dad has always said "basic personalities never change," and I have always been a little bit of a rebel.  I've always pushed the boundaries and tested the limits.  I have always been a little bit of a rebel so why would I change now?  I was the kid who wore polka dotted rain boots, striped tights, and tie dye t shirts.  I never cared about what people thought about me until I got into 7th grade so now I'm just getting back to my roots.  Watch out world cause here I come, tree trunk quads and all ; ) Do what makes you happy and lift on!

Here are a few of my role models enjoy what strong, independent, and sexy as hell looks like!

Ashley Horner

Larissa Reis

Hanna Hallman

Melody Decena Wyatt

Michelle Davis