Welcome 2014

 

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Hello Fit PEEPS! Welcome to 2014!

This is it right? This is the year that it will happen. What adventures have you planned? And are you ready for them? I’m going to take you on my very own adventure once a week. Each week you’ll be able to follow my journey to the big stage in Figure Competition and I’ll be giving you an unfiltered view of the prep work. So, let’s get started :)

Last night I met with my Figure Coach, the gorgeous Brandi from Metroflex in Houston (I recommend them if you’re in Houston or Plano!). Before I move on, I know the question of “Um, you’re a trainer why did you hire somebody?” might be on your mind. The answer is pretty simple: I wanted somebody with this particular specialty AND hiring somebody with the industry know-how to make some changes in my body. Sometimes, even the smallest of changes in your training and nutrition will yield BIG results.

OK, so I was thrilled to discover that my body type will work well for Figure :) with a few adjustments. I have about 18 weeks before my show in May and we laid out the game plan. I ordered my meal plan since we all know by now that the food is EVERYTHING! I’ll be eating 6-7 meals per day and ingesting 2 gallons of water as well. My meal plan will actually be tailored to my blood type (research shows this to be a great way to lean out safely), and it will be gluten-free. Why gluten-free? Again, it boils down to research. Gluten can promote inflammation and since I struggle with that already and I am a woman, it will be beneficial for me to give it up. I also plan to drop ALL sugar, even the healthy alternatives of Stevia and Xylitol. Why? RESEARCH! Do you see a trend here? By dropping all sugar my body will eventually stop craving it which will make prep a little easier.

Training wise I will be focusing on building my shoulders and back while conditioning the rest of my body (especially legs). This means my workout split will change as I will have 2 heavy shoulder days per week and 1 heavy back day (these can change as we progress) along with fasted cardio and conditioning for the whole body. May sound like a lot, BUT I am in a position to take the slow and steady route and make sure I stay safe and injury free :) .

So, prep has already begun! I woke up this morning and did some fasted cardio + conditioning in the form of kickboxing (MY FAVE: Turbo 55), have refueled and am planning a great family day. My journal is already inked with supplements, workout, and food intake. I plan on earning every step and coming home with some bling to display :) My first NPC seminar is THIS weekend in Plano, TX. We’re picking up a new dog, so it all works out. AND my Musclemania seminar is the 25th of this month at Metroflex (seriously, check them out!).

Wish me luck and stay healthy in 2014 y’all! Train hard!

Michelle

1,2,3,4, Get Your Booty Off the Floor: The Workout to Combat Saggy Butt Syndrome

No matter your age or background, a tight and round rear view is something most of us aspire to. Tight, powerful glutes are a sign that you work for your physique and were by no means, simply born with it.

As we age, gravity takes its nasty toll and we end up with saggier bottoms than a diaper ad. We moan and complain about the crease between the glutes and hamstring (wait, that’s not supposed to be there!?!?! Nature would say yes, but I strive to defy that…) and wail about panty lines. Interesting fact: if your glutes are fit and tight, you won’t get panty lines since the panties won’t have copious amounts of fat to dig into. Now, if you suffer from HORRIFIC panty lines, buy the right size people! That info was totally free, please use it.

Lucky for you, I happen to be one of the most butt-obsessed people out there. Get your mind out of the gutter…I mean in terms of shape, form and function. I’ve seen them all and have struggled with my own battle of gravity. So now, I bring to you indispensable booty wisdom and a workout deemed to round out even the flattest of rears. Enjoy :)

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Saggy Butt Solution

After a proper warm up consisting of moving the joints to their full range and getting some blood pumping in the lower half, perform this circuit with minimal rest between moves. Once you master the moves, add some weight to make it more challenging.

Sumo Squats: 20x

Plyometric Plie’: 20x

Donkey Kicks: 20x each leg

Bridge Lift on Floor: 20x

Step Up: 20x each leg

Pop Squats: 20x

Rest for 30-45 seconds between each circuit and aim to complete the circuit 5 times. For all you mathletes that means 100x for each exercise. Add this circuit in 2x per week and you’ll thank me in a couple of months :)

booty pic

Workout Descriptions

Sumo Squat: Stand with feet about 4 feetĀ  apart in a wide base, toes turned out very slightly and weight in heels. Push your butt back and lower your butt down, pressing body weight through heels. Come to knee level then squeeze your butt and stand tall. Add weight by holding weight in front OR by wearing a weighted vest.

Plyometric Plie’: Stand with feet in a wide stance as above, and turn toes out towards opposite sides of the room, weight in heels and forefront of your feet. Tuck your hips under and lower the tailbone towards the floor. Once hips are level with the knees, explode up pressing from heel to toe, then land soft and back into your plie’.

Donkey Kicks: From all 4′s, flex your right foot and push the heel up and away from the body as if slowly kicking in a door (cause we ALL know what that feels like), return and repeat on same side.

Bridge Lift on Floor: Lie on back with knees bent, feet flat on floor, slightly wider than your hips with heels as close to hips as is comfortable for your knees. Press down into heels and lift hips straight up, squeezing the butt tight. Slowly return to start and repeat. If you do not focus on squeezing the butt, your quads will take over, so focus and press straight up, not back.

Step Up: Find a tall step OR even 2-3 stairs (depending on your height). Place one foot right on top of the step, weight in heel. Press down through top heel and squeeze glute to step all the way up, then lower down with control. Repeat on same side and focus on that particular glute. Try not to press off the floor with the other leg.

Pop Squats: Stand with feet about shoulder width apart, toes and knees facing forward. Lower down into squat (bonus points for getting to knee level every time) then explode up, landing with knees soft and feet together. Jump back out into squat position for 1 rep. Stay low in your squat and keep knees soft when you land, abs in super tight. These should move fast once you get the hang of them. Need more of a challenge? Hold a dumbbell at your chest OR wear a weighted vest.

legs and glutes

Remember to FEED YOUR MUSCLE with quality foods that keep it lean and mean. Oatmeal, egg whites, whey protein and plenty of veggies will help to combat the overcoming pull of gravity, so load up!

Peace, Love and Lunges,

Michelle