Workout Wednesday: B2S Beast Mode

Back-to-School * Beasts Are Cool * Trainers Rule!

So what to do after I’ve gone YOLO these past three weeks to celebrate my birthday?

Emerson to the Rescue!

Check out my distant cousins’ training tips that I’ll start TODAY!!!

today workout on legs and core

so warm up ten mins on treadmill to get the blood flowing

then stretch for 15 mins so u can be injury free

do side crunches 4 sets of 15 on each side then leg raises 4 sets of 15 rest a min after each set

then bicycle kicks hands on the side 3 sets of 12 now your legs

a core is warm up now for the real work out

1.squats and lungs(super set) it called 5 5 5… 5squats then 5 lunges then 5squats do 3sets

2.stiff leg dead lifts 15 reps 3 sets

3. Hamstring rows(put the bar between your legs spread make sure legs are 90 degree from each other and go down till the bar hit the floor then go up 4 sets 25 reps 1 min rest

4. Side step lungs with straight bar 3 sets(5 steps to the right then 5 steps to the left) have the bar on your shoulders have knees bent at a 45 degree angle and walk sideways

5. Leg press 4 sets of 20reps then your done

(note people think u have to hit every machine in one day that a lie…it contraction and blood flowing threw your muscles that make it grow 70% diet and 30% gym make u tone) do legs and glutes twice a week you

do contraction and breathing well u will see results in 2 months

Go Beast Mode to get out of this plateau!!!

Fitster Friday: Fitness Junkie Tag

Thank GOD It’s GOoD Friday!

Consider it this way: JESUS CHRIST had to bear the heaviest cross, so any challenge that we rise to can never top that. Therefore, anyone can strive to greatness, both in spirits and in health. That’s why I think that it’s fitting to post this Fitness Junkie Tag today…

Flashback Friday: Beast Mode a Decade Ago!

Since some of the questions (in italics) are the same as other tags (i.e., Lifestyle & Fitness, TMI), some of my answers (in bold) may be similar. I tag all of you who read this to share your fit-spirations!

20 Train-Happy Questions

1. What is your age? the BiG 32 
2. Care to share your height and weight? 59″ & 125# 
3. How many times per week do you work out? 5-7d/wk, sometimes 2-a-days
4. What are the main types of exercise that you do? cardio & strength
5. What is your fitness style? casual & comfy
6. What is your favorite body part to work out? legs
7. What is your favorite body part to show off? my calves, which I used to be ashamed of for being buff, yet their definition is distinctive
8. When did you first start working out? (non-sports related) when my dad & my Auntie Lou (his younger sister) took my sis & me to an aerobics class when I was a youngin, so I’ve led an active lifestyle ever since
9. What is your current favorite power song? Motto by Drake’s been my theme song to pump me up for the past couple of years
10. What is your current favorite wind down song? Fotografía by Juanes, makes me want to take sweaty selfies j/k
11. Do you prefer to work out in a group or alone? either or, I like to mix it up 
12. What (honestly) is your top reason for exercising? to feel like I’m in control
13. Show us your favorite  exercise. up & give me 20+ … of Jumping Jacks ~ wherever, whenever, even when I’m waiting for food to cook!
14. What is your favorite pre-workout snack? nuts, great source of protein, & the crunch helps stimulate the brain juices … Mind over matter, baby
15. Who is your fitness inspiration? Sage, the dude pictured above, is a success story; he used to be out of shape then got into powerlifting & bodybuilding, including the Ronnie Coleman Classic
16. Have you ever made money from fitness? yes, as a Fitness Consultant @ Power Shack Gym & Fitness (again, pictured above), as well as for contributing to Pretty Fit Way blog and Pretty Fit iOS app
17. Are you a morning exerciser or an evening exerciser? preferably morning, for an energy boost to get me through the day; there’ve been times when I’d have @ least 2-a-days for both AM & PM
18. What is your favorite brand for gear? adidas: All Day I Dream About Sports
19. What fitness myth do you NOT believe? One single diet works for everyone — absolutely not true. I’ve never dieted and don’t believe in a single diet plan, but anyone who diets must expect to hold themselves accountable in order for it to be a success. 
20. What is your fitness philosophy? No excuses. Period.

Eggcellent Eggsercise for Workout Wednesday: 2014 for Your Core ~ Eggsactly What We Need Before Chocolate Easter Bunnies!

Let’s hear it for Midweek Midsection!!!

That’s what I call Wednesday, but I prefer to train my core every time I work out. After all, our abs and lower back must be in shape to maintain balance for the whole body.

I know that these moves work because I have fab ~ as opposed to flab ~ flat abs  and a smaller waist when I do them consistently!

Wayback Wednesday: Flat Fab Abs

You’ll start out on your feet with standing exercises (1-4), then get down and lay your back on the mat (5-10), then wrap up by going on all fours and finishing in plank (11-14).

2014 for Your Core (20s or 20x for 14)

1. Knee Raises: lift knees up while leaning torso forward to curl abs; arm raises optional for more effect (20x)
2. Right Elbow to Knees: in wide stance and slight squat with hands behind your head, tip right elbow down to right knee (20x)
3. Left Elbow to Knees: in wide stance and slight squat with hands behind your head, tip left elbow down to left knee (20x)
4. Knee-to-Elbow Twist: with feet on the ground and hands behind your head, raise your knees to opposite elbows (20x)
—
5. Single Leg Lifts: with back on the mat and arms relaxed, lift one leg at a time to a 90* angle and lower with control (20x, alternating legs)
6. Double Leg Lifts: same as #5, lift both at the same time (20x)
7. Leg Circles: lift both legs slightly off the ground and make circles with each leg at the same time (20x); bonus set optional in opposite direction
8. Texas Tornado: lift both legs and keep them together while making figure 8s up (1 rep) and down (1 rep) (20x)
9. V-Ups/Star Abs: spread legs and arms, then raise all limbs at the same time to curl the abs
10. Bicycle/Criss-Cross Crunches (laying version of Knee-to-Elbow Twist): with feet on the ground and hands behind your head, raise your knees to opposite elbows (20x)
—
11. Mountain Climbers: on to plank while drawing our knees to opposite elbows in running motion (20x per leg, both sides = 1 rep)
12. Bird Dog: extend opposite arm and opposite leg (20s each pair)
13. Tip Hips: back to plank, tip each hip to the ground (20x per leg, both sides = 1 rep)
14. Full Plank: finish this series by placing your hands flat on the ground, as well as toes, keeping back straight and chest level (hold for 20s); get into Child’s Pose stretch while on your knees and arms extended on the floor to reward yourself

Here are my previous routines for this 2014 series:

• Study Pump-up the Jam Session
• Post-April Fools’ Prank Plank & HIIT
• Pre-Easter Thank GOD Stretches

Coming up next…

• Upper-Bod
• Lovely Legs

How about we go Beast Mode for our bodies and Feast Mode for our souls during this Holy Week? Can I hear an AMEN!

Workout Wednesday: 2014 Pre-Easter Thank GOD Stretch Sesh

With Easter Sunday 10 days away, I encourage us all to take care of our bodies and souls through our relationship with the LORD Almighty by extending our muscles and our gratitude for JESUS CHRIST, who carried the heaviest cross of all.

This is similar to the THANKSgiving Stretches that I suggested on Pretty Fit in spirit of Turkey Day. Yet to keep up with the 2014 workouts, which in this case will be 20 seconds (s) of 14 different stretches with gratitude and a positive attitude.

2014 Easter Extensions (20s each)
1. Inhale: squat with arms and hands raised to thank GOD in Heaven (5s); Exhale: release squat while bringing hands to heart in prayer (5s); repeat
2. Chest: intertwine fingers together with arms straight forward
3. Back: intertwine fingers together with arms straight behind you
4. Right Bicep: bring left hand to right upper arm across chest
5. Left Bicep: bring right hand to left upper arm across chest
6. Right Tricep: bring left hand to right upper arm down back
7. Left Tricep: bring right hand to left upper arm across chest
8. Shins: stand on tippy-toes
9. Calves: stand on ankles
10. Right Hamstring: while standing and bending left knee, extend right leg forward with palms of hands on right thigh; lean on right ankle
11. Left Hamstring: while standing and bending right knee, extend left leg forward with palms of hands on left thigh; lean on left ankle
12. Right Quadricep: while standing on left leg, hold right foot with both knees together
13. Left Quadricep: while standing on right leg, hold left foot with both knees together
14. Butterfly: sit up straight with knees bent and soles of feet together, palms of hands on knees; breathe deeply

BONUSES: Shoulder rolls forward and backward, plus neck rolls clockwise and counterclockwise until your heart is content to get on with your day…

In this case, Hump Day. Happy Hump Day, my Fit & Fine Friends!

Thank you all for stretching with me today!