tag:blogger.com,1999:blog-6276046649139756862013-06-05T21:42:56.178-07:00My Journey to a Haute BodyFull time SAHM to a 4 year old son and 5 year old daughter. Just competed in my first NPC Bikini Competition. Hoping to inspire others, especially Moms!Joyce Moorehttps://plus.google.com/117917216380488575377noreply@blogger.comBlogger24125tag:blogger.com,1999:blog-627604664913975686.post-7656332995033574432013-06-05T15:06:00.003-07:002013-06-05T15:08:33.588-07:002013-06-05T15:08:33.588-07:002013 NPC California State ChampionshipsWell, I did it! I competed in my first show! The experience was amazing and in the end, I really enjoyed it! From getting my first spray tan to walking across the stage. I totally messed up my posing (forgot moves) both times but I just smiled and kept it moving. So based on height (they measured me at 5'6.5") I was placed in Bikini Class E (5'5" up to 5'7"). I was called out first (which usually means top 5) except they called out 6 of us and I didn't notice, lol. I ended up placing 6 out of 10 beautiful women. I was so surprised! I didn't feel like I deserved to "win" and that wasn't my goal. I had only been seriously prepping for about 9 weeks when some women have been doing this a year or longer. I just wanted a goal to get my body in shape and step on stage. Well, I did that and discovered, I like it and want to do it again!<br />
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This time I am taking a slow and steady approach. Last time I expressed a want to build and grow but my training did not accomplish that. Instead in the end I ended up at my starting weight despite what felt like gains during my prep. I did accomplish overall tone and definition in my body. My greatest transformation would definitely be my lower body. I am starting a 16 week prep on July 20th in preparation for the November 9th show "The Irongames". I have again expressed my feelings to gain with my new coaches and I hope to achieve this in time for this show.<br />
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I met many new friends along the way, some from the team I competed with and others from social networking sites such as InstaGram! Here are a few pics! xo<br />
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<br />Joyce Moorehttps://plus.google.com/117917216380488575377noreply@blogger.com2tag:blogger.com,1999:blog-627604664913975686.post-32385332712663340742013-05-15T17:06:00.002-07:002013-05-15T17:06:46.964-07:002013-05-15T17:06:46.964-07:00It's Official!!!<div class="separator" style="clear: both; text-align: center;">
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<br />Joyce Moorehttps://plus.google.com/117917216380488575377noreply@blogger.com0tag:blogger.com,1999:blog-627604664913975686.post-51535007724038581912013-05-14T15:34:00.000-07:002013-05-14T15:34:46.187-07:002013-05-14T15:34:46.187-07:00Less Than 2 Weeks Out!Well, it's so official and I'm less than 2 weeks out for my first competition, The Cal on 5/25! I've been practicing my posing every chance I get, it is crucial! I need to get up there and make it look flawless and effortless and fun all while feeling completely nervous! I have a few more posing sessions before show time but it's up to me to practice my butt off in between sessions. After my first session I felt totally overwhelmed. I felt like I immediatlely forgot everything I learned so I didn't practice! I thought it would be bad to practice and learn the wrong way and then have to unlearn it. Big mistake! I was doing everything wrong when I met my coach again last Sunday. And the least I could have done is practice walking in my shoes! But nope, didn't even do that! Needless to say I was losing my balance and everything. So, I started to put on my heels every morning after I get home from dropping my daughter off at school and I practice a few times. I'm planning on wearing my shoes to SAM's Club tomorrow for our big groccery shopping trip as well (should be epic!)<br />
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I think the most awesome part of this journey is the social media networking I've done and friends I've made! I set up an Instagram account solely around fitness and sought out "friends" who shared my interests, goals, etc. I met some of my Team Sass teammates and we have become really close. Always supporting each other and holding each other accountable. I've met friends who we have worked out together along with local fellow Moms who are competing for the first time as well. It is great that you can find people with so much in common with you thanks to social media!<br />
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Anyway, I will try to blog more up until the moment I hit the stage! My suit is off to Vizion Couture getting taken in (yes, that tiny thing was still too big on the rear, your glutes need to be exposed but not too much, it's a fine line) and all of my appointments are set! It's finally almost here! My hope is that I love this and continue on with this sport. I will keep you posted! xo<br />
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<span id="goog_1144246304"></span><span id="goog_1144246305"></span><br />Joyce Moorehttps://plus.google.com/117917216380488575377noreply@blogger.com1tag:blogger.com,1999:blog-627604664913975686.post-19711491793495333392013-04-22T11:59:00.000-07:002013-04-22T11:59:05.976-07:002013-04-22T11:59:05.976-07:00IFBB Bikini Pro Tiana Ta on MTV's MadeHey everyone! I know a lot of people don't have any idea about what I'm doing or going through, this episode of Made explains it all! You will see a normal girl, Brooke Dragon, journey on her road to fitness in the hands of IFBB Bikini Pro Tiana Ta! Enjoy!<br />
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Joyce Moorehttps://plus.google.com/117917216380488575377noreply@blogger.com0tag:blogger.com,1999:blog-627604664913975686.post-88112525831241075742013-04-13T12:38:00.000-07:002013-04-13T12:38:23.281-07:002013-04-13T12:38:23.281-07:00Chest, Back & ShouldersToday was a chest, back and shoulders workout day. My upper body seems to be taking shape faster than my lower body. I'm sure the reason is because there was no fat on my upper body, lol. It's all in my abs and lower body. I like seeing the definition in my arms when I do lateral raises while looking in the mirror, beast mode activated! Or should I say, SASS Mode! I got NO rest last night. I went to bed at 2:30 and then each of my children woke me up at different times after that. They wake up every night and wake me up and they are 3 & 5. I didn't really feel like going to the gym, but I don't give myself a choice! I schedule my gym time and I go! We had to go early (my husband works out too) because the Kids Klub closes at noon on Saturdays. We got in, we smashed, we left. Cardio session included. I'm loving the treadmill at a 15 incline for my workouts while watching Netflix on my iPhone, lol. I feel the tight and fit body coming on! Slowly but surely!Joyce Moorehttps://plus.google.com/117917216380488575377noreply@blogger.com0tag:blogger.com,1999:blog-627604664913975686.post-28238670375458214102013-04-12T14:18:00.000-07:002013-04-12T14:18:11.090-07:002013-04-12T14:18:11.090-07:00Going Hard! Beast Mode, Activated!Or should I say, SASS Mode!! Hehe, that has a nice ring to it!<br />
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I signed up with Team SASS and started training with IFBB Pro Michele D'Angona in February. I have been diligently working out and following my program for a little over a month now. I've gained a few pounds and I'm feeling tighter all over. I never knew being a bikini competitor would take so much work! I'm busting my butt, but it's exciting! I like seeing my body slowly evolving into what I dream it to be! Having kids does take a toll on your body. You feel like you will NEVER get it back again but I'm determined to get it better than ever before (minus the stretch marks, lol, those aren't going anywhere!).<br />
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In the meanwhile, I'm eating 6 meals a day, working out 6 days a week, cardio 5 days a week, determined to be the best "Me" I can be by May 25th! I haven't been letting anything get in the way of my workouts. I figure out a way no matter where I am or what I'm doing. I plan them out ahead of time so that I don't miss them. I keep track of them and my meals in my phone so that helps a lot. It's easy to make excuses, but it feels good not to. I refuse to cheat myself any longer. I want a body that I will be happy in and proud of and once I get it, I plan to keep it!<br />
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Stay tuned!Joyce Moorehttps://plus.google.com/117917216380488575377noreply@blogger.com0tag:blogger.com,1999:blog-627604664913975686.post-82287321097831981262012-09-18T20:38:00.002-07:002012-09-18T20:38:25.115-07:002012-09-18T20:38:25.115-07:00Life, Interrupted.We plan our days, weeks, months in advance never knowing what tomorrow has in store for us. Well, my tomorrow had my mothers nagging headache turn out to be a subarachnoid hemorrhage stroke. Needless to say, everything in my life was put on pause. But rewind just a bit. In May, the weekend after Mother's Day, we get a call that my husbands father suffered a full cardiac arrest for an unknown amount of time, and a heart attack. This consumed us for the rest of the month of May and beginning of June. Driving to LA to make hospital visits, calling for test results, etc. Then near the end of June, my Mom had a headache she complained of. It worried me and I urged her to go to the dr. That was a Thursday. She still had it come Monday so she finally went to the dr. He didn't think it was life threatening, but ordered a CT scan for her the following day anyway. Well, I didn't like the sound of it. I don't think it's life threatening but....so I drove from Palmdale, to Tehachapi to take my Mom to Bakersfield to get checked out. I just didn't want her driving. Thank God is all I can say. She was in no condition to drive. She could hardly stand or walk. Long story short, get her to Kaiser, they transport her to hospital, CT scan, bleeding, blood too thin for surgery she needs, thicken blood, invasive brain surgery almost 2 days later, major recovery, physically and mentally, she's almost back 100% just waiting on the piece of skull to be replaced! So both our parents almost died within a months time! Thank you God for however much more time you have given them to us for! We are so grateful!<br />
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In the meanwhile, everything else went to the wayside. Thank you <a href="http://www.palmdalefitnessclub.com/">Palmdale Fitness Club</a> for understanding my situation and allowing me to start my membership fresh as of now!<br />
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I was studying to become a Certified Personal Trainer through <a href="http://www.nasm.org/">NASM</a> and during all of this I allowed my course to expire before taking the exam! I lost so many months of time dealing with our parents, I didn't know what to do. I could not afford to pay for the 6 month extension. So, I contacted them as well and they so graciously extended my course by 3 months! So, I'm back in the gym and back to my studies (and homeschooling my daughter for Kindergarten while my 3 year old terrorizes us, lol) but I'm so thankful and so blessed! Hopefully soon I will be posting pics of my amazing transformation and new haute body! Until then, I will try to keep the posts regular. It's study time! Then bedtime! xo<br />
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<br />Joyce Moorehttps://plus.google.com/117917216380488575377noreply@blogger.com0tag:blogger.com,1999:blog-627604664913975686.post-18102732301164790742012-04-10T11:58:00.000-07:002012-04-10T11:58:06.594-07:002012-04-10T11:58:06.594-07:00Training....Again!I'm back on the wagon, training again! I'm also studying to become a NASM CPT. We will see if I can get my first show under my belt and certification within the next few months. Things are hectic with a husband who has a demanding job and a 2 and 4 year old but I'm chugging along. It's easy to get tempted by some of the not so healthy snacks in the pantry so I have to keep snacks on hand that I can grab in an instant to help resist the urge. Some things I reach for are almonds, rice cakes and strawberry's. I have a wicked sweet tooth and I get bored easily with chicken breasts and veggies so I hunted down some recipes. So far I have had good luck and they taste great! The first I tried was protein powder peanut butter cups! These were easy and really did help curve my craving for chocolate!<br />
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Ingredients: 1 scoop Protein Powder, 1 tablespoon Sugar Free Fat Free Jello Pudding, 1 tablespoon All Natural Peanut Butter, 1/4 cup Water<br />
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You need cupcake wrappers to pour them in. This yield 3 of the normal sized cupcakes or 2 jumbo ones.<br />
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Mix all the ingredients together in a bowl. Pour in cupcake wrappers. Freeze for 4 hours. Enjoy!<br />
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*Will add pics later!<br />
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<br />Joyce Moorehttps://plus.google.com/117917216380488575377noreply@blogger.com0tag:blogger.com,1999:blog-627604664913975686.post-88688983926131949602011-10-18T19:14:00.000-07:002011-10-18T19:14:58.990-07:002011-10-18T19:14:58.990-07:00On Hold...So, many different things occured in my personal life that caused me to have to put this pursuit on hold. I still plan on competing, just not any time this year. I'm working on a couple of things and if they come to fruition, I will update you all. For now I'm slowing down my training so that I can put on healthy weight over time and not stress out so much about trying to add on muscle while shedding that last remaining belly fat. My routine was getting to be a bit crazy and it was way too much food for me to consume in order to gain with the cardio I was doing. My plan is to continue on my program and cut back on the cardio until I can gain a good amount of weight. The first competition of 2012 is NPC Gold Coast Muscle Classic in San Diego on February 11th and that is my new goal. I think it's a much healthier goal considering I'm coming from a place of inactivity to a life full of fitness! So, I will go hard at a steady pace through the holiday seasons and see what I'm looking like when February gets here. I'm almost ready to post transformation photo's so stay tuned! xoxoJoyce Moorehttps://plus.google.com/117917216380488575377noreply@blogger.com1tag:blogger.com,1999:blog-627604664913975686.post-52923205248954260872011-10-03T17:03:00.000-07:002011-10-18T18:57:41.736-07:002011-10-18T18:57:41.736-07:003 Weeks Out! Titan's Grand Prix!Well, I'm going forward. It's a lot harder to see changes in your self than it is for others to see them and <a href="http://www.debdenio.com/">Deborah</a> still thinks I will be fine. She made more changes for me. Trying to get my arms and legs more defined and put on some lean muscle with the time I have left. I realize I didn't spend much time training for this so I'm not expecting much this time around. I can't believe I said this time around. We'll see how I feel once this is behind me but I think I would like to keep doing this for a while and see where it goes. So for now, I hit the gym and work on my "package" for the Titan's Grand Prix! October 22nd! Oh yes, follow me on Twitter if you're on! <a href="http://twitter.com/#!/CaHauteMommy">@CaHauteMommy</a> xo<br />
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<br /></div>Joyce Moorehttps://plus.google.com/117917216380488575377noreply@blogger.com0tag:blogger.com,1999:blog-627604664913975686.post-10041358458438075692011-09-23T11:42:00.000-07:002011-09-23T11:43:00.578-07:002011-09-23T11:43:00.578-07:00Just For KicksI got a few more adjustments from <a href="http://www.debdenio.com/">Dr. Deb</a> today! I'll share what she has me doing now every day at home in addition to the gym. Up my stairs skipping every other step and down twice, followed by ten pushups, ten sets. Followed by 50 bicycle excercise for my abs. May not sound like much to you, but my stairs are enough to fear even if you aren't going up and down them on purpose to workout. They are steep, one straight flight! I could barely breath after and still have the gym tonight! Was planning on going this morning but I'd rather surprise my Mom with a visit since it's her birthday. Shhh! xo<br />
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Ab Isolation Excercises: The Bicycle Ab Excercise<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/vPKXFarXbys?rel=0" width="420"></iframe>Joyce Moorehttps://plus.google.com/117917216380488575377noreply@blogger.com0tag:blogger.com,1999:blog-627604664913975686.post-26533503868157917382011-09-22T20:06:00.000-07:002011-09-22T20:06:59.125-07:002011-09-22T20:06:59.125-07:00My Suit!Okay, so Les at <a href="http://www.vizioncouture.com/">Vizion Couture</a> finished my suit already! I told him the color and he suggested I pick a new fabric so I will be the first to own my suit instead of ordering what's been done before for someone else. So I picked the fabric and straps and he made me this skimpy little number! Now to get the body to do it justice! That is all, goodnight! xo<br />
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Joyce Moorehttps://plus.google.com/117917216380488575377noreply@blogger.com2tag:blogger.com,1999:blog-627604664913975686.post-2490403772336040162011-09-19T17:18:00.000-07:002011-09-19T17:18:29.926-07:002011-09-19T17:18:29.926-07:00Game On, 5 Weeks Out!So, last post I was debating when I should join the <a href="http://npcnewsonline.com/">NPC</a>, blah, blah. Quick chat with <a href="http://www.debdenio.com/">Deb</a> and I'm doing 2 shows a week apart next month! The <a href="http://www.lindsayproductions.com/flyers/11Titan_Flyer_Color.pdf">Titans Grand Prix</a> on Oct. 22nd in Culver City and the <a href="http://www.lindsayproductions.com/flyers/11BS_Flyer_Color.pdf">Border States Classic</a> in San Diego on the 29th (<a href="http://www.debdenio.com/">Deb's</a> doing this one as well but for Pro Figure!). The only way I won't is if I absolutely hate the experience. I'm sure I'll be nervous, but it seems like a lot of fun to me. The time alone on stage goes pretty quickly. But only 5 weeks to get this body looking right! Yikes! Looking good in clothes is one thing, looking good in a Brazilian bikini on a stage is another! I will be sweating and praying a lot over the next few weeks, lol. So my plan of attack for this week has been altered again by my awesome trainer. We will see if I can actually gain weight this week! The plan, stack on lean muscle, tackle and anhilate the belly, hehe. No gym today because Fabian works a double, so I have to do Zumba and an ab workout on my own here with the kids. Tues-Sat, hitting the gym and hitting it hard. Let's get it!<br />
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Just a random pic of me from my birthday dinner (4 weeks ago). I will post real transformation pics once I'm transformed, brace yourselves, lol<br />
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Joyce Moorehttps://plus.google.com/117917216380488575377noreply@blogger.com0tag:blogger.com,1999:blog-627604664913975686.post-55166579674175082022011-09-18T09:47:00.000-07:002011-09-18T09:48:49.587-07:002011-09-18T09:48:49.587-07:00My Support & A Hot Ab Routine!The only way I'm able to do this, is because I have the support of my husband. If he didn't support me, there is no way I can do this! A typical workday for him starts at 4am so that he can hit the gym before work. He gets home at 5:30pm and I immediately hit the door and head to the gym. I don't get home until around 7 or 8, sometimes even later if I have to run errands after. He never complains, he just takes over where I leave off. He's proud of me for the changes I've made in my diet and myself. I keep looking at the pictures of the different IFBB Bikini Pro's thinking of looking like them some day. They are so inspirational! Some of them even interact with their "fans" on Facebook like <a href="http://www.facebook.com/pages/Tiffany-Boydston/125737690818728#!/pages/Tiffany-Boydston/125737690818728">Tiffany Boydston</a>. Wow, is she really nice! She gives advice and everything. She seems down to earth like she would be a cool girl to get to know and possibly be friends with. Anyway, nothing new, 5 weeks left. I'm considering not joining the NPC yet and waiting to start next year so I have the whole year to compete. When you join the NPC, it's for the calendar year. So if I join in October, it's only good until December 31st of this year. So if I want to continue competing for a while, I should probably wait to join. I don't know, I'll think about it ; )<br />
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<a href="http://www.facebook.com/pages/Tiffany-Boydston/125737690818728#!/pages/Tiffany-Boydston/125737690818728">Tiffany</a> shared her ab workout with me so I thought I would share it with you. She does <a href="http://www.avacowan.com/">Ava Cowan's</a> ab routine. I am going to start incorporating this in my workouts this week. Enjoy! From <a href="http://www.muscleandfitnesshers.com/training/workout-week-avas-abs">Muscle and Fitness Hers</a>:<br />
<h1 class="title">
Workout of the Week: AVA'S ABS!</h1>
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Sculpt your abs with the help of IFBB Figure Pro Ava Cowan</h2>
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August 22, 2011</div>
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<b>Abdominal Routine</b><br />
<i>by Ava Cowan</i> <br />
My abdominal routine is created in the same manner that I create all of my <a class="kLink" href="http://www.muscleandfitnesshers.com/training/workout-week-avas-abs#" id="KonaLink0" style="position: static; text-decoration: underline !important;"><span style="color: blue; font-family: Arial,Helvetica,sans-serif; font-weight: 400; position: static;"><span class="kLink" style="background-color: transparent; border-bottom-color: blue; border-bottom-style: solid; border-bottom-width: 1px; color: blue; font-family: Arial,Helvetica,sans-serif; font-weight: 400; position: relative;">exercise </span><span class="kLink" style="background-color: transparent; border-bottom-color: blue; border-bottom-style: solid; border-bottom-width: 1px; color: blue; font-family: Arial,Helvetica,sans-serif; font-weight: 400; position: relative;">routines</span></span></a>. I carefully pay attention to every layer and every section of the muscle to properly build and develop it to its full potential. For the abdominals, that means working them from the every angle to ensure that I am strong not only from the core, but also to the more visible rectus abdominus. <br />
I also focus on flexing my abs throughout my <a class="kLink" href="http://www.muscleandfitnesshers.com/training/workout-week-avas-abs#" id="KonaLink1" style="position: static; text-decoration: underline !important;"><span style="color: blue; font-family: Arial,Helvetica,sans-serif; font-weight: 400; position: static;"><span class="kLink" style="color: blue; font-family: Arial,Helvetica,sans-serif; font-weight: 400; position: relative;">entire </span><span class="kLink" style="color: blue; font-family: Arial,Helvetica,sans-serif; font-weight: 400; position: relative;">workout</span></span></a> and I am very meticulous about my form. I would highly recommend learning the human anatomy as it pertains to musculature and also where the muscle originates and inserts into the bone. Then when you go to the gym, you will be able to create a customized program because you will be able to visualize exactly which muscle you are working when performing <a class="kLink" href="http://www.muscleandfitnesshers.com/training/workout-week-avas-abs#" id="KonaLink2" style="position: static; text-decoration: underline !important;"><span style="color: blue; font-family: Arial,Helvetica,sans-serif; font-weight: 400; position: static;"><span class="kLink" style="background-color: transparent; border-bottom-color: blue; border-bottom-style: solid; border-bottom-width: 1px; color: blue; font-family: Arial,Helvetica,sans-serif; font-weight: 400; position: relative;">an </span><span class="kLink" style="background-color: transparent; border-bottom-color: blue; border-bottom-style: solid; border-bottom-width: 1px; color: blue; font-family: Arial,Helvetica,sans-serif; font-weight: 400; position: relative;">exercise</span></span></a>. This will allow for more creativity in your <a class="kLink" href="http://www.muscleandfitnesshers.com/training/workout-week-avas-abs#" id="KonaLink3" style="position: static; text-decoration: underline !important;"><span style="color: blue; font-family: Arial,Helvetica,sans-serif; font-weight: 400; position: static;"><span class="kLink" style="color: blue; font-family: Arial,Helvetica,sans-serif; font-weight: 400; position: relative;">workouts</span></span></a> and you will become a master at sculpting your own physique!<br />
I train abs no more than twice a week. I treat them just like any other body part. I would never train any body part more than twice a week because the muscle only grows while in a state of rest. I usually train abs on my shoulder day, and if I chose an additional day it will be on a cardio only day.<br />
<b><u>ABDOMINAL ROUTINE</u></b><br />
Here is a list of my favorite <a class="kLink" href="http://www.muscleandfitnesshers.com/training/workout-week-avas-abs#" id="KonaLink4" style="position: static; text-decoration: underline !important;"><span style="color: blue; font-family: Arial,Helvetica,sans-serif; font-weight: 400; position: static;"><span class="kLink" style="color: blue; font-family: Arial,Helvetica,sans-serif; font-weight: 400; position: relative;">ab </span><span class="kLink" style="color: blue; font-family: Arial,Helvetica,sans-serif; font-weight: 400; position: relative;">exercises</span></span></a>. I usually choose 3-4 each workout, and rotate them often so that my body doesn’t adapt to the imposed demand or exercise. I also switch up the weight so I may only complete 6-8 reps. Other times I will do 20 reps or more. I like to see results and the only way to do this is to change the routine. One of the quickest ways to do this is to switch up my repetition range. Here is a list of my favorite abdominal exercises.<br />
<b>HANGING LEG RAISES: 3 X 20</b><br />
This is an advanced move and really targets the lower abdominals. You may also get a similar action using a roman chair. A beginner may bend the knees and then if 20 repetitions are completed without stopping, I suggest progressing to a more advanced exercise by keeping the legs straight. You must control the movement and so that your abs are what gets your legs up and not the swing at the bottom of the movement. You must be aware of your breathing as well. I tell my clients to breathe as if they are blowing out candles on a cake during the concentric part of the movement. Simply, breathe out as your legs come up to your chest.<br />
Do three sets of 20 reps. Once you are able to complete 20 reps, progress to a <a class="kLink" href="http://www.muscleandfitnesshers.com/training/workout-week-avas-abs#" id="KonaLink5" style="position: static; text-decoration: underline !important;"><span style="color: blue; font-family: Arial,Helvetica,sans-serif; font-weight: 400; position: static;"><span class="kLink" style="background-color: transparent; border-bottom-color: blue; border-bottom-style: solid; border-bottom-width: 1px; color: blue; font-family: Arial,Helvetica,sans-serif; font-weight: 400; position: relative;">straight </span><span class="kLink" style="background-color: transparent; border-bottom-color: blue; border-bottom-style: solid; border-bottom-width: 1px; color: blue; font-family: Arial,Helvetica,sans-serif; font-weight: 400; position: relative;">leg</span></span></a> raise.<br />
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<u>Set Up:</u> Hang from bar, arms and legs fully extended.</blockquote>
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<u>Action:</u> Bring your knees to your chest using your lower abdominals. Exhale as you bring your knees up. Make sure to control this movement, and do not swing.</blockquote>
<b>ROPE PULL DOWNS: 4 X 10</b><br />
Of all of the abdominal exercises, this is my absolute favorite. This is most likely true because of the focus on my most visible muscle, the upper portion of the rectus abdominus. This exercise may be partly responsible for the density I have been able to achieve in my abs. I prefer to train in a lower repetition range with this exercise. And why not, I lift heavy with every other body part. My goal is building the muscle, and the abdominals are no exception.<br />
<blockquote>
<u>Set Up:</u> Place a rope on a high cable pully. Kneel in front of the weight stack while holding the rope at your forehead. While kneeling, bend at the hips so your torso is nearly perpendicular to the floor. </blockquote>
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<u>Action:</u> Crunch down while holding the rope in place at the top of your forehrad. Don’t move your hips, just squeeze your abs to move the weight. </blockquote>
<b>MEDICINE BALL DECLINE CRUNCHES: 4 X 10</b><br />
<img alt="ava-363.jpg" height="450" src="http://www.muscleandfitnesshers.com/sites/muscleandfitnesshers.com/files/u11/ava-364.jpg" style="float: right; padding: 5px;" width="300" /> I like this exercise because I am able to hit the lower abs at the bottom or start of this movement, and I can hit the upper abs at the top or end of the movement. The medicine ball adds extra intensity, and allows me to stay in a lower rep range by adding more weight. Do three sets of 15 reps and work up to more <a class="kLink" href="http://www.muscleandfitnesshers.com/training/workout-week-avas-abs#" id="KonaLink6" style="position: static; text-decoration: underline !important;"><span style="color: blue; font-family: Arial,Helvetica,sans-serif; font-weight: 400; position: static;"><span class="kLink" style="color: blue; font-family: Arial,Helvetica,sans-serif; font-weight: 400; position: relative;">set </span><span class="kLink" style="color: blue; font-family: Arial,Helvetica,sans-serif; font-weight: 400; position: relative;">and </span><span class="kLink" style="color: blue; font-family: Arial,Helvetica,sans-serif; font-weight: 400; position: relative;">reps</span></span></a>.<br />
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<u>Set Up:</u> Sit on a decline bench with your feet hooked behind the foam pads of the bench. Hold a medicine ball in a fixed position at your chest. </blockquote>
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<u>Action:</u> Slowly roll back on the bench until you are fully extended. Once you are fully extended, slowly curl up and exhale at the top of the movement. Repeat. </blockquote>
<b>V UPS: 4 x 25</b><br />
This is an incredibly efficient abdominal exercise as you may do it in between other exercises, or alone. I often can add intensity into my workouts but doing lets say a seated row, then I turn to the side and move right into 25 V-ups. This is a great way to have an active rest between sets of any other body part. Another bonus is that the V-up targets the upper and lower abs. I make sure to do slow controlled movements, breathing out as the legs come up. Do three sets of 12 reps and work up to more set and more reps.<br />
<blockquote>
<u>Set Up:</u> Sit with your hands just behind your hips and your legs extended in front of you. Lean back on your hands and lift your legs off the ground about six inches, keeping them straight and together. You should be balancing on your butt. </blockquote>
<blockquote>
<u>Action:</u> Keeping your back straight and your chin lifted, curl your knees in toward your chest. Slowly return to the start position and repeat. </blockquote>
<b>BICYCLES: 4 X 25 EACH SIDE</b><br />
I like this exercise as it targets the transverse abdominus, and so I know that I am working not just the “six pack” but the deeper fibers as well.<br />
<blockquote>
<u>Set Up:</u> Lie supine on the floor with your hips and knees bent to 90 degrees and your feet off the floor. Place your fingers lightly behind your head for support; do not pull on your head. Allow your elbows to flare out from your ears. </blockquote>
<blockquote>
<u>Action:</u> Exhale and lift your right shoulder toward your left knee as your extend your right leg away from you. Keep the extended leg low and off of the ground. Repeat this exercise, alternating sides in a slow and controlled bicycle motion.</blockquote>
<b>INCLINE REVERSE CRUNCH: 3 X 20</b><br />
This exercise is a killer! And if you want to add some serious intensity, try a slight twist to the side on the way down to really target those obliques. Just make sure you are use slow controlled movements on this one.<br />
<blockquote>
<u>Set Up:</u> Lie supine on an incline bench with your legs extended in the air directly above your hips. Hold the bench by your head.</blockquote>
<blockquote>
<u>Action:</u> Initiate the movement from your lower abs and curl your hips up off the bench and raise your pelvis off the bench by driving your feet to the ceiling. Hold at the top of the movement for a second and reverse the motion slowly to the starting position and repeat.</blockquote>
<b>CABLE ROTATION: 3 X 20</b><br />
This is the ultimate exercise to target the transverse abdominus. This is an incredible <a class="kLink" href="http://www.muscleandfitnesshers.com/training/workout-week-avas-abs#" id="KonaLink7" style="position: static; text-decoration: underline !important;"><span style="color: blue; font-family: Arial,Helvetica,sans-serif; font-weight: 400; position: static;"><span class="kLink" style="color: blue; font-family: Arial,Helvetica,sans-serif; font-weight: 400; position: relative;">core </span><span class="kLink" style="color: blue; font-family: Arial,Helvetica,sans-serif; font-weight: 400; position: relative;">workout</span></span></a>, and adds a nice variation to a stale abdominal routine.<br />
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<u>Set Up:</u> Stand with feet shoulder width apart. Hold the cable directly across the chest at waist level with both hands. Keep the arms extended. Keep your hips square as you twist from the left side to the right side.</blockquote>
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<u>Action:</u> Rotate body away from the weight stack using abdominals and glutes. Allow back foot to pivot and allow back leg into triple extension (hips, knee, ankle) Keep your core engaged throughout the set.</blockquote>
Special thanks to Ava for the great workout. To find out more about Ava, check her out at the following spots:<br />
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Team Gaspari Athlete - check out Ava's blog: <a class="external-link" href="http://www.gasparinutrition.com/teamgaspari/avacowan/" target="_blank" title="http://www.gasparinutrition.com/teamgaspari/avacowan/">http://www.gasparinutrition.com/teamgaspari/avacowan/</a><br />
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Twitter: @avacowan<br />
Facebook: <a class="external-link" href="http://www.facebook.com/AvaCowanOnline" target="_blank" title="http://www.facebook.com/AvaCowanOnline">http://www.facebook.com/AvaCowanOnline</a><br />
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Photo by EvaSimon.net<br />
Clothing by Fitactivewear.com</div>
Joyce Moorehttps://plus.google.com/117917216380488575377noreply@blogger.com2tag:blogger.com,1999:blog-627604664913975686.post-87747854789249784692011-09-11T14:32:00.000-07:002011-09-11T14:32:13.289-07:002011-09-11T14:32:13.289-07:00On Track!Yesterday I went to see <a href="http://www.debdenio.com/">Deborah</a> compete in the <a href="http://www.bodybuilding.com/fun/2011-ifbb-tournament-of-champions-pro-figure.html">IFBB Tournament of Champions Pro Figure</a>. During this competition I also got a glimpse at some of the NPC Bikini competitors. Afterwards I had Deborah look at me in person (in my undies so I couldn't hide anything) and she said I'm looking good! She thinks we have plenty of time to get me looking great. I was nervous looking at some of the girls on stage. I don't want to be up there unless I look really great! I don't want to jiggle, lol. I hope I'm not too nervous because it seems like it can make you shaky. The judge told the girls it was very important to stick to 3 poses. Only ONE of them did. They all did 4 or more! I have a feeling they practiced many poses at home and were so nervous they didn't know how to cut back or forget what they had practiced! So, I'm only practicing 4 poses. 3 main poses and 1 just in case they want 4. And working on a cute wave, dip and goodbye, lol<br />
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I've been doing this already because eating just plain tuna wasn't easy! It does make a huge difference and taste so much better this way! <a href="http://www.fitnessrxmag.com/contests/11-olympia-weekend/822-nicole-duncans-fit-tip-of-the-day-keep-a-journal.html">Nicole Duncan's Fit Tip of the Day - Tuna Salad!</a><br />
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I also saw this healthy recipe idea for a romantic dinner for two. Seems like it tastes pretty good! <br />
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<a href="http://www.fitnessrxmag.com/lifestyle/fitness-blogs/837-sauteed-cod-with-heirloom-tomatoes-and-sweet-anise-.html">Sautéed Cod with Heirloom Tomatoes and Sweet Anise</a>:<br />
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<a href="http://2.bp.blogspot.com/-ibhdoUr_lV8/Tm0oIihYM_I/AAAAAAAAAsg/DnHTuD3KW3E/s1600/cod-fennel.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="http://2.bp.blogspot.com/-ibhdoUr_lV8/Tm0oIihYM_I/AAAAAAAAAsg/DnHTuD3KW3E/s320/cod-fennel.jpg" width="320" /></a></div>
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Servings: 2<br /><strong>Ingredients</strong><br />- 2 filets of cod (approx .6 oz combined) <br />- 1 tsp olive oil<br />- 3/4 cup of chopped heirloom tomatoes<br />- 1/8 cup chopped anise bulb<br />- 1 1/2 Tbsp chopped anise fronds (top part of anise, sprig-like)<br />- 2 tsp coriander powder<br /> - 1 tsp white wine vinegar<br />- fresh ground pepper to taste<br />- safflower oil<br />- optional: 1/2 can of slices black olives<br />
<strong>Directions:</strong><br />In a small to medium bowl, combine heirloom tomatoes, anise bulbs and 1 Tbsp fronds, vinegar, olive oil and pepper. Put aside.<br /><br />In a medium sauté pan, heat safflower oil on medium heat. Sprinkle coriander on both sides of filet, and place on pan (optional- add olives). Cook fish on each side for approximately 3 minutes, until cooked through.<br /><br />Place each filet on a plate, top with tomato/anise mixture. Garnish with 1/2 Tbsp of fronds. Serve immediately.<br />
Nutrition Facts (Per Serving)<br />Calories 132 Calories from Fat 5g<br />Total Fat 4 grams<br /> Saturated Fat 0 grams<br /> Trans Fat 0 grams<br /> Cholesterol 56 milligrams<br />Sodium 250 milligrams<br />Total Carbohydrate 4 grams<br /> Dietary Fiber 2 grams<br /> Sugars 1 grams<br />Protein 26 gramsJoyce Moorehttps://plus.google.com/117917216380488575377noreply@blogger.com0tag:blogger.com,1999:blog-627604664913975686.post-73341464768831266272011-09-07T18:08:00.000-07:002011-09-08T14:00:02.143-07:002011-09-08T14:00:02.143-07:00More Changes, 6.5 Weeks Out!So, I have about 6 weeks to go until show time, yikes! It seems like a long time, but I've already been doing this 4.5 weeks. Can I make the changes necessary in time to appear in competition condition? I feel changes happening, but can I look "that" good in 6.5 weeks??
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This week I had to make more changes due to continued weight loss. Now I must continue to tone and shed my belly fat and gain at least 3lbs. To do this my cardio has intensified and my food intake (especially protein shakes) have increased. I'm almost there, so close I can taste it (And a surf and turf w/a loaded baked potatoe on the side). This is tough! Sometimes I just chug along, no big deal, others I feel like just shoving something carb loaded and fattening in my mouth! lol I'm starting to see the light at the end of the tunnel though and that helps me a lot when there is a basket of oversized cookies and brownies (birthday party last weekend) starring me down, lol
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The fun stuff, suits! So, I decided the color should be pink, it's only suiting for me since I LOVE pink, maybe yellow next time. Can't decide on a style though. Either one I'm going to swarvoski out myself though. Which style do you like better?
Both from <a href="http://www.vizioncouture.com/">Vizion Couture</a>, love his suits!!<br />
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Joyce Moorehttps://plus.google.com/117917216380488575377noreply@blogger.com0tag:blogger.com,1999:blog-627604664913975686.post-4111397580435331712011-09-02T14:57:00.001-07:002011-09-02T14:57:41.649-07:002011-09-02T14:57:41.649-07:00<a href="http://www.bloglovin.com/blog/2914861/my-journey-to-a-haute-body?claim=y2bx536ennx">Follow my blog with Bloglovin</a>Joyce Moorehttps://plus.google.com/117917216380488575377noreply@blogger.com0tag:blogger.com,1999:blog-627604664913975686.post-19265224420151819682011-09-02T09:56:00.000-07:002011-09-02T09:56:14.620-07:002011-09-02T09:56:14.620-07:00Changes!So, I'm still small, haven't gained and still a lot of toning to do! See, I told you, just because I'm "small" doesn't mean a thing. I'm "skinny fat" but I'm changing that! Hey, that's my new motto until I'm transformed, lol. Anyway, I know I get a cheat dish a week but I think I'm going to opt out of that for a while. I definitely see results, my legs are starting to show definition as well as my arms, and I don't jiggle as much as I used to either. So, this is definitely working! The tough part is my abs! They are there, so I haven't been working them much, I can feel them, but they are still covered in post baby fat. I'm looking forward to getting that tight so if I have to sacrifice my cheat meals and pack a lunch when we go to birthday parties and skip the cake, so be it, it's done!<br />
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This week <a href="http://www.debdenio.com/">Dr. Denio</a> "pimped" my workouts big time! When I wake up I have to do 100 quick excercises to get me going, every day! Then my cardio is going to be crazy, 5 days of treadmill and stair master! I can do it, I think. I hope my legs don't turn to jello! Will start tomorrow, the start of my workout week. I will be working out over the entire labor day weekend and I will not be cheating. Wish me luck! xo<br />
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Hint: Lot's of leg presses this week, with varying form, see a couple examples below....<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://www.fitnessmagazine.com/workout/gear/equipment/the-5-best-machines-for-women/?page=4"><img border="0" src="http://4.bp.blogspot.com/-wtielJ7EgDA/TmEKXPS0P5I/AAAAAAAAAsE/yH6p-6nGMFA/s1600/l_LegPressChallenge.jpg" /></a></div>Joyce Moorehttps://plus.google.com/117917216380488575377noreply@blogger.com0tag:blogger.com,1999:blog-627604664913975686.post-58864735600392417852011-08-27T09:57:00.000-07:002011-08-27T09:58:49.144-07:002011-08-27T09:58:49.144-07:00Losing WeightIn less than 3 weeks I lost 8lbs. That wouldn't be much if I were overweight, but considering how small I was to begin with, it's a lot! It is really hard to lose weight once you are a certain size but I did it. If you have more to lose, your results will be much higher in that short amount of time. Going to the gym, and then heading to McDonald's isn't going to do it. You have to cut all of the crap food out! Stick to a nice clean diet. Your "cheat" meal can not be a meal, but a dish, something small, and the rest of your meal what you normally eat on your diet. Doing that along with cardio (start out doing 5 days a week, adjust it as you need it to see results. If you're not seeing results, go longer and HARDER, you should be wet w/sweat). I'm also weight training because as you know, I'm attempting to achieve the physique of a bikini competitor. If you stick to your diet and go hard on cardio, you WILL see results! Give it a try! If you need guidance and someone to advise you of what to do then please see my friend <a href="http://www.debdenio.com/">Dr. Deb</a> (she's a PRO & a doctor of physical therapy and knows what she's doing! As you know, she's helping me as well, I would not know what to do without her) Happy Saturday! xo<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-Oji-veuxJ8A/Tlkh4vgYZsI/AAAAAAAAAqs/fM3LceLOKX4/s1600/1250719044_healthy-diet_1004271.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-Oji-veuxJ8A/Tlkh4vgYZsI/AAAAAAAAAqs/fM3LceLOKX4/s1600/1250719044_healthy-diet_1004271.jpg" /></a></div>Joyce Moorehttps://plus.google.com/117917216380488575377noreply@blogger.com0tag:blogger.com,1999:blog-627604664913975686.post-63991637120069305772011-08-24T19:55:00.000-07:002011-08-24T19:55:57.693-07:002011-08-24T19:55:57.693-07:00Sooo....<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-gWDn1h9b-M8/TlW5lgCjWpI/AAAAAAAAAqg/h76kXBugkQQ/s1600/squats.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="287" width="400" src="http://1.bp.blogspot.com/-gWDn1h9b-M8/TlW5lgCjWpI/AAAAAAAAAqg/h76kXBugkQQ/s400/squats.jpg" /></a></div><br />
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<br />
...immediately upping my food intake, lol. My fast metabolism that I had growing up and thought had gone away forever has kicked in and I am losing! I am toning up pretty quickly though. My abs are going to be the toughest because they received the most damage over the years of having kids, lol. But even they are slowly coming together. That pouch I thought would only go away w/plastic surgery is slowly but surely disappearing! So with 8 weeks to go, I think it should be gone, lol<br />
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So, I think I'll start sharing great workouts I come across along the way. One I love is the Plie Squat! I mostly love it because of what it accomplishes, I want a tight, perky, hiney, lol. Here it is demonstrated:<br />
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<iframe width="560" height="345" src="http://www.youtube.com/embed/5B2LmbQ4Jh4?rel=0" frameborder="0" allowfullscreen></iframe><br />
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Joyce Moorehttps://plus.google.com/117917216380488575377noreply@blogger.com0tag:blogger.com,1999:blog-627604664913975686.post-71422221092842324092011-08-22T18:28:00.000-07:002011-08-22T18:28:23.388-07:002011-08-22T18:28:23.388-07:00Week 3Increased weight, fewer reps, stair climber 3 days a week, treadmill hill intervals twice a week. I'm going to start my workout week on Saturday morning and take off Thursday and Friday. This way I get at least two early morning workouts. Birthday week was a cheat week! I cheated 2 days, yikes! And I feel guilty (weird!) so, I'm not planning on cheating much anymore (even though I get one cheat a week). I bought some extra snacks for my meals. I didn't pay attention to my "free foods" list. So, I'm adding sugar free jello and pickles as snacks this week, lol. I'm posting from my iPhone at the gym, gotta go! xoJoyce Moorehttps://plus.google.com/117917216380488575377noreply@blogger.com0tag:blogger.com,1999:blog-627604664913975686.post-17377769224318782412011-08-19T15:20:00.000-07:002011-08-24T09:05:53.266-07:002011-08-24T09:05:53.266-07:00Week 2Okay, so I'm going to stop slacking on this, really, I am! I'm typing this as my almost 4 year old is laying in my arms after a melt down but I'm determined! Lol<br />
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So, a lot of friends have been asking, what do you eat? For you and your situation, it might vary. I would ask my trainer <a href="http://www.facebook.com/DebDenio">Dr. Deborah Denio</a> exactly what she recommends for you. I found a sample diet online here: <a href="http://dustinmaherfitness.com/tag/bikini-diet/">Bikini Diet</a> here are some things they recommend. This is similar to what I eat:<br />
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<strong>Sample Meal Plan:</strong> Meal 1: ½ cup oatmeal<br />
2 eggs w/ spinach & tomatoes <br />
Meal 2: Apple<br />
Handful of almonds<br />
Meal 3: Turkey sandwich <br />
(2 pieces Ezekiel bread, turkey, mustard, lettuce, tomatoes)<br />
Small side salad<br />
Meal 4: Protein drink (pre-workout)<br />
Meal 5: Protein drink (post-workout)<br />
Meal 6: Chicken<br />
Sweet potatoes<br />
Green beans<br />
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<strong>Sample Competition-Diet Meal Plan:</strong><br />
Meal 1: ½ cup oatmeal<br />
5 egg whites w/ spinach & other veggies<br />
Meal 2: Protein drink<br />
Meal 3: Chicken<br />
Sweet potatoes <br />
Meal 4: Chicken<br />
Green beans<br />
Meal 5: Salmon<br />
Large salad<br />
Meal 6: Cottage cheese<br />
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I usually hit the gym in the evenings when my husband get's home and I do upper and lower body alternating days, twice a week ea. (for example, lower body mon and weds, upper, tues and thurs). I follow this w/cardio (I do weights first because I am trying to build). I was doing 40 min of cardio, 5x's a week during weeks 1 & 2 but she has increased it to 45 minutes starting w/week 3. My goal is a fitness competition so my workouts could also be more than she would have someone typically do. Again, <a href="mailto:debdenio@yahoo.com">consult w/her</a> and she will advise you.<br />
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This is Deborah 7 months after having her baby (and she has a 20 month old as well!) so she knows how to help Ladies! (P.S. she is a IFBB Pro Fitness competitor and that is why her physique is so chisled, she will only make you look like this if you want it! For example, I am competing in NPC Bikini and it is a toned looked, not as defined) And here is an example of bikini amateurs so you can get an idea of what I am going for (girl to far right holding the sword):<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-MwnDzBWkOrY/Tk7dZO0Dd6I/AAAAAAAAAp8/W2rTQB2N2G8/s1600/4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-MwnDzBWkOrY/Tk7dZO0Dd6I/AAAAAAAAAp8/W2rTQB2N2G8/s320/4.jpg" width="214" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-AdoKOCRi6m8/Tk7hhtqviVI/AAAAAAAAAqA/Pq7JyjAEYZI/s1600/bikini.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="http://2.bp.blogspot.com/-AdoKOCRi6m8/Tk7hhtqviVI/AAAAAAAAAqA/Pq7JyjAEYZI/s320/bikini.jpg" width="320" /></a></div>Joyce Moorehttps://plus.google.com/117917216380488575377noreply@blogger.com0tag:blogger.com,1999:blog-627604664913975686.post-7955861222224850572011-08-13T23:22:00.000-07:002011-08-13T23:34:10.890-07:002011-08-13T23:34:10.890-07:00Week 1 down!Well I finished week one. I lost weight (started at 121.2 now I'm 116.8, lost 4.4lbs) so we will see what my trainer <a href="http://www.facebook.com/debdenio">Deb</a> says about this. I took pics and sent her so she can evaluate my progress. I didn't get too specific w/week 1 as far as blogging goes, but here is what I did.<br />
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<u>Week of 8/7</u><br />
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Sunday: Diet began! Did <a href="http://www.exercisetv.tv/TheButtBible/?gclid=CKnxoqzmzaoCFVAaQgodSzp40g">Butt Bible</a> on excercise tv<br />
Monday: Hill intervals on treadmill at the gym/upper body workout<br />
Tuesday: Abs, Cardio dance followed by Butt Bible<br />
Wednesday: Kettle Bell and cardio workout<br />
Thursday: Abs, Lower body and hill intervals on treadmill<br />
Friday & Saturday: Rest<br />
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So, Sunday starts a new week! I love Butt Bible so I think I will do that, along w/cardio and absJoyce Moorehttps://plus.google.com/117917216380488575377noreply@blogger.com0tag:blogger.com,1999:blog-627604664913975686.post-7178091695158146852011-08-11T17:09:00.000-07:002011-08-11T17:09:22.485-07:002011-08-11T17:09:22.485-07:00Muscle Contest in October??Hard to believe, but yes, it's true. I agreed to train and compete in the Muscle Contest in October! IF I can get ready in time, I'm doing it! My friend Deborah asked me if I would do it and she's training me. I started Sunday! It was hard at first but it's getting easier! I have 2 little ones, a 3 year old and a 2 year old so it's challenging to find time for the workouts and diet, but I'm doing it. I have not missed a meal or a workout. Some days I work out at home and when I can get to the gym (like tonight), I go. Tonight it's time to push my legs hard! Cardio and leg work. I can do it!Joyce Moorehttps://plus.google.com/117917216380488575377noreply@blogger.com0