Showing posts with label npc bikini. Show all posts
Showing posts with label npc bikini. Show all posts
Wednesday, June 5, 2013
2013 NPC California State Championships
Wednesday, May 15, 2013
Monday, April 22, 2013
IFBB Bikini Pro Tiana Ta on MTV's Made
Hey 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!
Get More:
MADE, Full Episodes
Friday, April 12, 2013
Going Hard! Beast Mode, Activated!
Or should I say, SASS Mode!! Hehe, that has a nice ring to it!
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!).
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!
Stay tuned!
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!).
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!
Stay tuned!
Monday, October 3, 2011
3 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 Deborah 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! @CaHauteMommy xo
Thursday, September 22, 2011
My Suit!
Okay, so Les at Vizion Couture 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
Monday, September 19, 2011
Game On, 5 Weeks Out!
So, last post I was debating when I should join the NPC, blah, blah. Quick chat with Deb and I'm doing 2 shows a week apart next month! The Titans Grand Prix on Oct. 22nd in Culver City and the Border States Classic in San Diego on the 29th (Deb's 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!
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
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
Sunday, September 18, 2011
My 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 Tiffany Boydston. 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 ; )
Tiffany shared her ab workout with me so I thought I would share it with you. She does Ava Cowan's ab routine. I am going to start incorporating this in my workouts this week. Enjoy! From Muscle and Fitness Hers:
Tiffany shared her ab workout with me so I thought I would share it with you. She does Ava Cowan's ab routine. I am going to start incorporating this in my workouts this week. Enjoy! From Muscle and Fitness Hers:
Workout of the Week: AVA'S ABS!
Sculpt your abs with the help of IFBB Figure Pro Ava Cowan
August 22, 2011
Abdominal Routine
by Ava Cowan
My abdominal routine is created in the same manner that I create all of my exercise routines. 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.
I also focus on flexing my abs throughout my entire workout 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 an exercise. This will allow for more creativity in your workouts and you will become a master at sculpting your own physique!
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.
ABDOMINAL ROUTINE
Here is a list of my favorite ab exercises. 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.
HANGING LEG RAISES: 3 X 20
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.
Do three sets of 20 reps. Once you are able to complete 20 reps, progress to a straight leg raise.
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.
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 set and reps.
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.
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.
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.
This is the ultimate exercise to target the transverse abdominus. This is an incredible core workout, and adds a nice variation to a stale abdominal routine.
Team Gaspari Athlete - check out Ava's blog: http://www.gasparinutrition.com/teamgaspari/avacowan/
Twitter: @avacowan
Facebook: http://www.facebook.com/AvaCowanOnline
Photo by EvaSimon.net
Clothing by Fitactivewear.com
by Ava Cowan
My abdominal routine is created in the same manner that I create all of my exercise routines. 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.
I also focus on flexing my abs throughout my entire workout 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 an exercise. This will allow for more creativity in your workouts and you will become a master at sculpting your own physique!
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.
ABDOMINAL ROUTINE
Here is a list of my favorite ab exercises. 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.
HANGING LEG RAISES: 3 X 20
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.
Do three sets of 20 reps. Once you are able to complete 20 reps, progress to a straight leg raise.
Set Up: Hang from bar, arms and legs fully extended.
Action: 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.ROPE PULL DOWNS: 4 X 10
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.
Set Up: 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.
Action: 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.MEDICINE BALL DECLINE CRUNCHES: 4 X 10
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 set and reps.Set Up: 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.
Action: 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.V UPS: 4 x 25
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.
Set Up: 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.
Action: Keeping your back straight and your chin lifted, curl your knees in toward your chest. Slowly return to the start position and repeat.BICYCLES: 4 X 25 EACH SIDE
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.
Set Up: 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.
Action: 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.INCLINE REVERSE CRUNCH: 3 X 20
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.
Set Up: Lie supine on an incline bench with your legs extended in the air directly above your hips. Hold the bench by your head.
Action: 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.CABLE ROTATION: 3 X 20
This is the ultimate exercise to target the transverse abdominus. This is an incredible core workout, and adds a nice variation to a stale abdominal routine.
Set Up: 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.
Action: 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.Special thanks to Ava for the great workout. To find out more about Ava, check her out at the following spots:
Team Gaspari Athlete - check out Ava's blog: http://www.gasparinutrition.com/teamgaspari/avacowan/
Twitter: @avacowan
Facebook: http://www.facebook.com/AvaCowanOnline
Photo by EvaSimon.net
Clothing by Fitactivewear.com
Wednesday, September 7, 2011
More 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??
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
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 Vizion Couture, love his suits!!
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
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 Vizion Couture, love his suits!!
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