Model of Fit’s BodyBlog

I get asked a lot about my ab routine.  #1 thing for abs is DIET!  That is huge!

Here is a program I did to create the abs in my profile picture.  I got this from the June 2007 issue of M&F.  I do this sometimes for six weeks and then change it up with weights to get muscles to pop.  I may consider a competition this year IF I can get my body to sculpt up nicely.  I have a feeling I can and I have a few tricks up my sleeve. 

Enjoy your new abs-

                      
              6 Week Six-Pack Routine (Muscle and Fitness, June 2007 issue)
 

Perform these ab routines three times a week at the end of your regular workouts (weight training).  Monday, Wednesday Friday is a great example.  Allow adequate recovery between sessions.  Do 30-60 minutes of cardio after ab routine. 

Week One:

Do each of the following exercises for 10 reps (or until you reach failure) in a giant set fashion (doing exercise one after another without resting between each) for 15 minutes:

Reverse Crunch

Standard Crunch

Oblique Crunch

Rope Crunch

Week Two:

Do each of the following exercises for 12 reps (or until you reach failure) in a giant set fashion (doing exercise one after another without resting between each) for 20 minutes:

Hanging Knee Raise

Reverse Crunch

Standard Crunch

Oblique Crunch

Rope Crunch

Week Three and Four:

Do each of the following exercises for 15 reps (or until you reach failure) in a giant set fashion (doing exercise one after another without resting between each) for 25 minutes:

Hanging Knee Raise

Reverse Crunch

Standard Crunch

Oblique Crunch

Oblique Crossover Crunch

Rope Crunch

Week Five and Six:

Do each of the following exercises for 20 reps (or until you reach failure) in a giant set fashion (doing exercise one after another without resting between each) for 30 minutes:

Hanging Knee Raise

Reverse Crunch

Standard Crunch

Oblique Crunch

Oblique Crossover Crunch

Rope Crunch

It has been a challenge to say the least to get the strength back I had.  Taking time away from the gym sucks because when you finally get back in there, it’s like starting all over.  Last month I only made it in the gym once a week and my strength was weak, I couldn’t believe it.  When I took time away from the gym, I took time away from my supplements, my vitamins and minerals too.  MY diet is like a habit and is clean 99% of the time.  I was looking back at last month, and I decided I need to begin my supplements and vitamins.  This week I got it the gym 4 times and I am so proud of myself for that.  I usually like to do 5 days a week but getting in 4 this week, I’ll take it and I feel, like I am on my way back… also Saturdays are my leg days and last time I did legs I felt weak so this morning I decided to take a little SUPERPUMP, I was taking 2 scoops but since I have been off supplements for (too long) I only took 1/2 of a scoop of SUPERPUMP… Let me just say what a difference it made… I am not where I was yet.. but I have improved my strength so much from last week.  I was shocked and excited.  I am looking forward to my next work out and just may go for 1 full scoop.  Look out, I am on my way back and feeling great!  Thank you SUPERPUMP (Gaspari Nutrition)!

What a great game yesterday huh?  Anyway, I wanted to wish everyone a "HAPPY" February.  It’s a new month… If you didn’t stick to your new years resolution or like me, just did not get in the gym as much as you wanted well… Hello February!  I did get in the gym this morning for Back and Biceps.  I was glad to see it had died down a little bit since January.  It was so packed every time I went last month and unfortunately it was only a handful of times.  

For Biceps I did concentrated curls, hammer curls and dumbbell curls and a few sets of barbell curls

For Back I did a lot of stretching, one arm dumbbell row, and seated row

For Abs I just did 3 sets of incline sit ups (basic)

Cardio (Precor)

As everyone knows when getting back in the gym from taking a hiatus, you need to go slow and not jump back to where you were and that is the hardest part for me.  Lesson here, is don’t take a lot of time off (well more than a week, if you can help it?) from the gym.  Let me back track a little.  My back has been hurting me a little bit and I have been considering incorporating some yoga into my week and most likely will do so.  I started just doing some basic strectches for my back and a week ago I was so stiff I could not touch my toes.  So I just started strectching and then I added a little weight to my back stretch, just got in a position like I was going to do a stiff legged dead lift but kinda let the weights hang a little (10 lbs).  Everyday since then I now bend down and strectch without weight in a relaxed position and sometimes I’ll crawl forward on my hands and then back up.  I am happy to say I can touch my toes onces again and even the floor.  It just reminded me that even though I am in a hurry, I need to stretch more, relax, breathe and enjoy my workouts and the wonderful thing I am doing for myself.  The thing about fitness, it is an amazing gift that only YOU can give to yourself.

Happy February!

I can write blogs again!!! How excited am I? OMG! Amazing.  Thank you bb.com! 

Okay so here’s the scoop in short… some crazy lady last May (2008) "tried" to cause drama in my life… and only succeeded for a brief and I mean very brief moment because eventually the truth (as it always does) came out.  One of my favorite sayings is, "Love will conquer all"  It does! 

Ok- in short.. I de-activated my account because of the drama and then months later, I re-activated my account (under a different name), because lets face it… bb.com is amazing.  I miss blogging.  I only like to blog on this website.  When I closed my acct. I deleted all my pictures and most of my information because it just sucks when someone is "watching" you and attempting to slander your good name.  I am still very cautious now because of the "watch" factor, so I apologize for not posting comments.

In the meantime…. Let’s talk fitness!  I have to admit, I have been pretty lazy with my workouts… there I said it.  Honesty is the first step… I have been very good with my diet, so really no harm… but no progress, or no muscle building either… I lost some strength, and need to start all over.. this is the part that sucks when we fall off the wagon.  I have been in the gym that last couple weeks but only like once a week.. yeah not good, and not up to "my" standards.  I don’t mentally beat myself up over it, I just try to make a plan, like go to bed earlier.  Anyway, now that I can blog again… this gives me huge motivation to get back in the swing of things.  Stay tuned because I am hoping that by the end of January I will have fallen back into my routine.

Wish me luck!

It was nice and quiet in the gym again for awhile, then they all start rolling in.  I did bis and tris.  Couldn’t do my 40 lb barbell curls since a trainer had it so I just did some other exercises and used other machines and called it a day… Not a big fan of crowds in the gym… Hope you all have a great Tuesday!

xo

I like to workout in the morning but I gotta tell ya, I hit the gym after work yesterday about 6:30 pm on a Saturday and the gym was nice and quiet.  Sure there were a few people n there but, every machine was pretty much for the taking…

Happy Sunday!

xo

Got in the gym this morning for bis and tris and going back tonight for cardio!  Good times!  A girl has to do what a girl has to do… Summer is 6 weeks away!!!

Oh one quick little rant… when I am working out and people say hi, I usually try to be polite say hi back and listen… BUT… I do NOT care to hear about people going out to bars and waking up w/beer and their head stuck to their pillows… PLEASE!!!! Save those stories for your bar buddies!!!

Happy Thursday!

xo 

I had a good workout!  I am so excited about getting showcased as one of the hottest bodies in fitwriters upcoming Oye Body Survey featuring his "Hot Body" profile series… I feel so honored to be included with such an amazing group of bodybuilders, figure competitors, fitness models, athletes, and fitness enthusiasts!  Check out www.myfittribe.com to see how everyones responses to "The Oye Body Survey" compare… and keep checking back for mine.  It was so fun to do!  I will post a blog to remind you.. Have an amazing weekend!!! I’m on cloud 9!

xo

Tried a new technique I saw on http://www.myfittribe.com/ it was cool and I was feeling it.  In the video it’s called 25’s… You start out doing 5 reps (at the weight most comfortable for you) start w/front lateral raises, then move your arm back just a little for 5 more and so one… you hit side lats and end with doing bent over raises.  You hit every angle of the shoulder and basically 5 positions and 5 reps.  My shoulders were burning and I had to lower my weight.  I also did my normal dumbbell press, and shrugs.  I was going to go for upright rows however, I was fatigued.

Have a great Friday!

xo

Did chest and Tris today.  Good times with dumbbell press, dumbbell flyes, bench dips, kickbacks, and rope pull downs.  Didn’t do any cardio today but probably should have  

Have an amazing day!

xo