Ciara’s Workout Madness

THIS IS WHY I LOVE ME SOME CIARA: “BEAT!”

I love Ciara (no secret). She’s my kinda chick on multiple levels. Her tomboy yet sexy image gets an A+ from me! However, let me not make this a all-praise-ciara fest, I’m actually going to give kudos to her for that killer body she struts! Let’s discuss…

So rumor has it she’s the type of girl to eat whatever she wants because she loves food!!! Ha, sound familiar? Right, thought so!

OK, so she hit the music scene as a thick, Atlanta-reppin’ blonde but the times have changed. Her physique is now slender and well defined. She carries a toned body that I think we can all aspire too. Video after video it becomes obvious Ciara’s trainer is helping her cut body fat and introduced her to weight training. And I’m sure her diet took another direction, a direction far from “whatever”. Reality bites, bites clean eating that is!

Ciara was interviewed by WomensHealth so I’m plugging her tips and words of advice to achieve an amazing A+ body like hers:

Train–and eat–like you mean it. “When I was younger, I would play around. I would work out and then eat a burrito afterward. Now I take it seriously–no salt, low salt. It’s strict, but when I follow those rules, I see results.” Working with her trainer, Sean Moon, for an hour a day five to six times a week and being more mindful of what she eats has worked. “A lot of people don’t realize that when you’re trying to lose weight, or just trying to stay fit, 85 percent of it is what you eat, and 15 percent of it is how you work out,” she says. “And listening to that voice in your head that says, ‘I’m gonna get me a burger–I just went to the gym, so it will be OK,’ is a bad idea. You can ruin your whole day with a big cinnamon bun. I’m taking that into account now.”

Target your tummy. Like most of us, Ciara has her trouble spot. “I don’t mind [weight] going to my rear end, but sometimes it goes down to my stomach. I’m like, can you just go to my butt, please?” She stays sleek by doing lots of cardio and by “keeping my stomach squeezed in throughout the day.” Crunches are also key. “We do advanced ab work–probably 500 ab exercises total per session, though sometimes we’ll stop at 200.”

Make Madonna your workout buddy. Normally, Ciara works out to music. “I like up-tempo songs,” she says. “Madonna has a lot of those–her newer stuff, especially, has a cool vibe.” Ciara also gets a great workout rehearsing dance moves for her tour. “I want to get into different things like tap and ballet.” But, she says, you don’t have to be a pro to reap the fat-burning rewards of shaking your booty. “Dancing–however you do it, even if it’s in your living room–is a great workout.”

Get ESPN-zoned. When she’s not listening to Madonna at the gym, Ciara revs herself up by checking out the action on ESPN. “I have so much respect for athletes like LeBron James. I get motivation from them because I know how many hours they put into it. It takes a lot of hard work and drive.” Sometimes, though, you have to be your own role model. “There’s nothing better than seeing results,” she says. “That’s more motivating than anything.”

Max out on mini meals. Rather than sitting down to three squares a day, Ciara prefers five to eight smaller meals when she’s following a rigorous training schedule. A sample menu: One whole-grain pancake with egg whites and some fruit on the side for breakfast, followed by a midmorning fruit snack. Lunch might be steak with broccoli and a baked potato, followed by another snack. For an afternoon boost, she’ll nibble on half a sandwich of turkey with lettuce. Her favorite energy-­boosting dinner: whole-wheat pasta with “a cool sauce.” And she never skimps on water. “Drinking tons of water is extremely important. When I’m training, I drink a gallon a day.”

But don’t you dare deprive yourself. An occasional visit to the Cheesecake Factory (Ciara’s favorite splurge spot) isn’t going to kill you. “Food is fun. And for those moments when you want to enjoy yourself, don’t beat yourself up. I have moments when I want to eat pizza or a hamburger–I’m not going to drive myself crazy.”

Remember that saying “Your body is a temple”? Well, it’s true, so show some respect. Recently Ciara pulled a hamstring while rehearsing for a video and paid a visit to her chiropractor. “We’re doing cool things to heal it, like stretching. I think stuff like that is important. When you treat your body well, it will treat you well. Treat it badly, and you’ll feel what happens.”


The 10 Best Habits You Want To Have!

 “GOOD HABITS”

…that will shrink your middle!

 

1.  Calm down: Too much stress can contribute to a potbelly.  Stress increases levels of  hormone Cortisol that seems to direct fat to our middle. To keep levels low, try this 5 to 10minute stress reducer: Sit, breath deeply, slowly and focus on a clear mind. Focus on your inner Zen, find that peace and continue with deep steady breathing.

Woo-freakin-saa!

 2.   Skip the alcohol. That glass of wine with dinner may be part of the reason your jeans are too tight, don’t play yourself now. Alcohol also tends to raise cortisol levels, sending fat to your belly. Ugh. For those that can’t fathom the idea of cutting that glass of red out completely, fill your glass half way. HALF WAY.

3.  Stop smoking. “It keeps me thin,” proclaim many smokers. But the truth is that smokers tend to have more abdominal fat than nonsmokers, ah-huh, tis true! (The stress hormone cortisol seems to be the culprit here too.) And seriously, smoking is just gross – QUIT IT OUT!

4.  Eat more fiber. Not only is fiber great for overall weight loss (it fills you up so you don’t eat as much), it also prevents constipation so you doodoo more regularly, yes, a good thing! To stay regular, aim for 22 to 25 g of fiber a day by eating more whole grains, fruits, and vegetables; or try a fiber supplement such as Metamucil.

5.  Drink up. For premenstrual bloating, drink lots and LOTS OF WATER. This will actually help flush away bloating, not make it worse as some tend to think.

6.  Keep bones strong. Osteoporosis can lead to fractured bones in your spine, causing you to slump. That shortens your abdominal cavity, giving your belly no place to go but out, eww. Get that calcium in every day from the foods you eat and/or from supplements. Ladies ages 49 & below you want 1,000mg of calcium per day, 50+ cougars your ticket is 1,200-1,500mg!

 7.   Get your heart rate up. All the ab exercizes in the world won’t do a thing unless you get rid of the fat hiding your abdominal muscles. The best way is aerobic exercize for 45 to 60 minutes, five times a week. Yea, it’s like that, go – no excuses!

8.  Tuck that tummy. Imagining there’s a “magnet pulling your belly button back toward your spine. Practice the tuck until it becomes comfortable, and soon it will come naturally–like breathing – Do it every chance you get. That’s how habits start.

 9.  Hit the weights. This is not rocket science. Make the middle burn by hitting the weight room. Ladies, don’t be intimidated by the wanna Hulks up in there, they’ll move if you signal them too (just as you do your pet dogs, trust me). The weight room has no gender restrictions! Remember this; lean muscle helps burn fat! It’s true so don’t be afraid to gain a lil’ muscle.

 10.  Get a bonus ab workouts: Stand as much as possible when doing weight-lifting exercises. That way your abs work too – They help to balance and stabilize your body. Concentrate on keeping your abs tight and maintaining good posture, but don’t hold your breath coz last time I checked it wasn’t cool to pass out in the gym!

Quick Aid: Injury Prevention 101

How Do You Prevent Injury?

It’s a 101 lesson girls! We want to prevent injury (obviously), if we’re hurt we can’t kick ass in the gym! Follow these simple suggestions to decrease the chances of those dreaded injuries:

Maintain good posture: Incorrect posture can easily lead to injuries. If you start to lose your posture, stop the exercise and reposition yourself.

Listen to your body: If anything hurts while you’re training, stop doing the exercise.

Always warm up: The muscle groups should be warm before every strength training session.

Always stretch: It is important to finish your exercises with stretching.

!!!OUCHHHHHHHHH!!!

Monthly Inspiration: Melissa Hall

Inspired By Fitness Model: Melissa Hall

Ms. Bikini Universe. As a top national fitness competitor, beauty pageant title holder, 7 time magazine cover feature, and contributing fitness writer this week I am inspired by the beautiful Melissa Hall.

“Melissa Hall is a true example of a top-level competitor, model, spokesperson, and athlete.”

– Kerrie Lee Brown, Editor-in-Chief, Oxygen Magazine

CHECK MELISSA HALL OUT!!! Fiyahhh…

These are 5 Tips Melissa offers to FIRE UP YOUR METABOLISM:

  1. Make special requests when dining out. Don’t be afraid to ask for the dressing on the side. Skip the bread basket and ask for a side or rice or a baked potato without the sour cream. Most fast food restaurants have fresh fruit or baked chips.
  2. Stretch! Stretching increases your flexibility and can help prevent injuries. Do it before, during, and after you workout. It will increase your range of motion.
  3. Work out first thing in the morning if you want to have more energy through out the day, Studies have shown you can boost your metabolism and are more alert throughout the day.
  4. Incorporate weight training into your workout routine! Cardio alone will not cut it! You need both aerobic and anaerobic exercise. Having more lean muscles means more calories burned at a resting state. Blast the fat…
  5. Try an interval training program if you are looking to get to the next level and have been doing cardio for a while. Most treadmills and ellipticals have plenty to choose from. This workout is effective for breaking through a plateau, increasing endurance, in addition to strength.

Learn more about Ms. Hall at: http://melissahallfitness.com/index.html

The Human Body: What it’s capable of!

FEATURED: Ronnie Coleman – gawddddamnn!


OK, so it’s completely mind blowing to me that the human body is capable of this – please see video – I mean, Ronnie Coleman and the then Arnold Schwarzenegger just take the human species to a whole other level when it comes to professional Body Building.

Body Building – yea right, talk about an understatement, these athletes are literally building every muscle, every fibre, every everything of your physical existence! CRAZY – but I LOVE IT!

These athletes should be our first line of defense …if aliens were to come down and try to invade, I’d want the likes of Ronnie and his gym junkie peers to be the first humans they spot – maybe we could scare them away!

VIDEO:  Arnold Schwarzenegger Vs. Ronnie Coleman

AMAZINGGGG!

Protein Packed!

Need protein? Yes, of course you do.

If you’re suffering from muscle fatigue and wondering why you’re not as strong as you were last night take a look at your diet. Personally I am a big fan of mixing up my workouts by incorporating the weight room. I feel my strongest when I’ve got that good ol’ protein in my system. I find it’s especially important for strength and post workout repair.

Foods HIGH IN PROTEIN: Eggs & Dairy, Pork tenderloin, beans, tofu, nuts & seeds; peanut butter included, chicken, fish and salmon.

Sharing a very quick and easy recipe packed full of protein that actually tastes great! My choice; FISH.

Hello: Lime Baked Fish!

Serves 4

INGREDIENTS

  • 1lb fish fillet (your choice, I’m a fan of Tilapia)
  • 3 tablespoons of butter
  • 2 tablespoons of lime juice (yum, add lots!)
  • Salt and Pepper to taste (go easy on the salt)
  • 1/2 teaspoon of dried tarragon
  • 1/2 teaspoon of chives
  • 1/2 teaspoon of paprika
  • 1 lime, wedged (cut it up for the serving)

DIRECTIONS

  1. Place butter in a baking pan, place in over until melted, swirl to coat pan
  2. Put your fish in the pan, dizzle lime juice over the fish
  3. Combine all other ingredients into a bowl and then sprinkle over the fish
  4. Cover with foil, bake at 350* for 10-15 minutes
  5. Garnish with lime wedges
  6. Have your room make the side dishes – it’s only fair!

EAT!