Hot Mama Hips!

Pregnancy is one of the most amazing, miraculous, powerful times of life. I love being able share in the joy of pregnancy by fitness training my clients before, during and after pregnancy!

The hips are very important to keep strong and stable during pregnancy. Here are some great hip exercises I did with Danica (shown below). Great to do even if you are not pregnant! ; ))

                             Figure 4 on leg press machine

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  • Adjust leg press machine to 90 degree depth
  • Very light weight
  • Cross one leg over the in figure 4 position
  • Slowly lower leg to 90 degrees or wherever body allows
  • Hold for 10-20 seconds and switch sides

Outer thigh machine with light arm weights

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Adding upper body weight while on outer thigh machine is efficient way to get heart rate up, encourage focus and stability and tone arms!

Wall Stretch “Secret Sore”

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This is one of my fave “secret sore” workouts that look easy yet is actually challenging the entire body.

  • Standing close to wall lift leg closest to wall up and bent 90 degrees
  • Gently press Hip into wall
  • Spider crawl fingers up wall encouraging a side stretch
  • Slightly bend supporting leg being sure foot is pressing into ground (inside of foot, outside of foot, heel, big toe, pinky toe)
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A-B-C Results!

Results as simple as…….A-B-C!

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Above is a client who lost 21 lbs in four months following a balanced, consistent, workout plan making mindful eating choices. She was still able to indulge in weekend fun with friends and stayed on track during the holidays!

Here are some tips in choosing and sticking to a fitness program that will give you long term results!

A

AWARENESS

Take an honest account of your current health and fitness state.

Do you have any injuries? Are you getting enough sleep? What lifestyle choices, patterns and habits would you like to improve on? Do certain food choices give you energy or make you feel sluggish? Do you have any food cravings and if so what time of day?

Start being aware of how your body feels while eating certain foods and before, during, and after exercise. Make choices that make you feel strong and energized! Listen to your body!

ACCOUNTABILITY

How will you hold yourself accountable to a program? For some signing up for a month unlimited of a group class or personal training session is enough to stay motivated. Others motivated by socializing might invite a friend to do a workout video or attend a gym class. Many fitness apps also have communities of friends to help motivate.

B

BALANCE

The best program is a balanced one. Does it fit into your schedule and allow for a balanced lifestyle including sleep, work, socializing?

Does the program include a well rounded repertoire of cardio,strength, stretch and recovery? Does it work all body parts and correct imbalances or does it work only certain body parts over and over again?

BUILD

Does the program allow you to incrementally build a strong foundation or does it expect you to go from sedentary to jump squats?

When it gets too easy, does the program build and  progress or does it remain the same?

C

CONSISTENCY

Your body loves you but can also act like a tantrum- throwing- toddler if you are not CONSISTENT. If you are not currently following a consistent workout program it is better to work out 15 minutes every day than an hour here and there. The best way to speed up your metabolism and lose weight is to be consistent with eating, sleeping, and exercising!

CHOICES

We are so lucky to live in a culture with so many choices. However if we don’t make a choice we won’t get results. Weigh your options and pick a program!

Here are my favorite choices to stay on track!

Class Pass is a great way to sample local classes and decide if you would like to join a workout studio.

http://classpass.com/

My Fitness Pal is a great app to take an honest look at how many calories and fat grams you are consuming on a daily basis.

http://www.myfitnesspal.com/

The Firm workout videos are great for a well rounded, balanced, approachable workout showing different modifications for all levels.

http://www.gaiamtv.com/collection/firm-workouts

Listen to your body. Follow a balanced program. Be consistent.

                       Smile at your hard earned results!!!

Countdown to 40!

have been talking about my countdown to 40 for a few years now. I talk about it so frequently that my youngest sister thought I was already forty and my niece called me FIFTY the other day.

by then time I’m forty, when I’m forty, for my fortieth birthday…on and on and on I go!

Today I turn 39 wooohoooooo!!!!! Which means I officially start my countdown to 40 year! My countdown goal for the year is to live each day on purpose reflecting on the wonderful gifts I have picked up along the way from the people and experiences who have shaped me so I can be my best self.

When I think of forty I think of the women in my life that I admire and pieces of them that I hope to be like.

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snippets of some ladies in mi vida……

My aunt Neyda aka“disco auntie”  moved to New York .When I turned 21 I went to visit her-and she out danced me in the Boogie Down Bronx sweeping me off to concerts and VIP parties with Tito Puentes and Celia Cruz. From that day I wanted to be a classy, dancing rock star!

My aunt Zulma the original fitness and fashion queen would wake me up at 5am to do workout videos before school. She had so much determination and strength. She also had a flair for fashion and would sketch stylish dresses for me for my grandmother to make. Zulma had a huge part in boosting my confidence, self esteem and sparking what would be my career path.

My auntie Myrna the sage with a laugh would have me in stitches sitting around the kitchen table as we talked about life -between massaging hands, filing nails, and combing hair. Any time I would worry about life Myrna would fret worries away with a laugh and a joke putting everything in perspective. No crying over boys with Tia Myrna!

Of course my mother  I can only hope to emulate her absolute unconditional love and pure spirit raising six kids. My mom would put Martha Stewart and Betty Crocker to shame and on top of it never aging a day in her life and having more energy than all of us put together.

So here is my mini list of things I would like to accomplish my #countdowntoforty year!

Bachelor Pad to Cozy Home

True story- my son and I have glass water jugs in our fridge with our initials that we drink out of straight from the fridge. My mom would be completely ecstatic if she came over and we drank out of glasses and had enough silverware for all guests!

Finish projects

I have bins of unfinished writing projects: novels, sitcoms, screen plays, short stories.  Time to dust off the 15 years of work in progress- and complete one at a time.

Push myself athletically

While fitness is my job I can get a bit complacent and not challenge myself. Wouldn’t it be fun if I could do a back-walkover on the balance beam like when I was 15?

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Family First

Time goes by so fast. Often people talk about no regrets pursuing dreams. As my son gets older and my nieces and nephews are finding their talents-I would regret not spending more time with them to watch them experience life.

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Embrace my diva

Always in workout clothes, my adorable niece has requested I not pick her up from school in pajamas even if I don’t care what other people think and I am the least narcissistic person she knows. While I try not to be overly superficial there is nothing wrong with embracing my diva!This year I think it is time to update my wardrobe, look like a grown up and maybe dab on a little lipstick from time to time!

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I am looking forward to a great year of positive improvements as I approach my BIG 4-0!!!!

WOOOOOOOOOOOOOOOO!!!!!!!!

How to get a dancers body

A dancer who dances from the soul doesn’t say:

I want a dancers body.

A dancer who dances from the soul says thank you body for allowing me to dance as an unexplainable force channels through the body connecting with the music and the body follows along with a euphoric mysticism.

The feet point and flex and anchor to the earth to allow balance, strength, grace using the body as an artist uses a paintbrush knowing that the body is just a home for the spirit.

The arms paint a story, the thighs jump to express passion to release and express emotion.

So if you want a dancers body:

DANCE!

Dance from the soul. Tell your body thank you from head to toe. Thank you feet. Thank you thighs. Thank you heart.

Move! Release! Jump! Soar!