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19 Mayıs 2014 Pazartesi

My Personal Leg Day Routine


It's no secret I have a thing for leg day, Carrie Underwood's legs, and Instagram account featuring kick ass lower body workouts. 

I don't know what it is about legs, but I feel like they really pull a toned body together, like the bow on a present. Some may say it's nice abs, but I've always been about the legs and booty. 

Also, most women like myself tend to gain and carry their weight in their lower bodies FIRST -- whereas men tend to carry it in their midsection. 

So if you're bottom heavy, and you're personal anthem is "Fat Bottom Girls" by Queen, well then... welcome to our club. We squat heavy, and jump a lot.

I was really tired of being self conscious of this area, and I knew it was going to take time. And if you're wondering 'how much time?' just adopt this principle: EVERYDAY IS LEG DAY.

Trust me on that. 

So first things first, if you want a lower body that is long, strong and got it going on-- you need to understand that adding weight to your workouts is KEY. You can squat all day, but if there's nothing more than your body resistance, you won't see those results you are looking for.

Also, never EVER sacrifice FORM for REPS! If you're struggling and your knee is about to go over your toe, maybe give yourself a minute rest and have at it when you're back to full power!


My personal lower body workout routines: 
(on days where I'm not doing an at home program)

Warm up: 
  • Regular squats - 10 reps
  • Sumo squats -  10 reps
  • Sumo Burpees- 10 (sigh, I know burpees sucks, but they wake up your whole body)
  • Roll out your ankles/hamstring stretch/downward dog -- just get that body nice and warm!
Either grab a weighted EZ bar, the Smith Machine OR a heavy set of hand weights 

  • Regular weighted squats - 3 sets of 12-15 reps 
    • *I prefer doing this on the squat machine/smith machine or using an EZ bar -- having weight rested on your shoulders vs. holding hand weights creates a different type of resistance
  • Elevated Sumo Squats- grab a kettle bell or heavy weight and with your feet in a wide stance on top of risers or benches, squat down -- 3 sets of 12-15 reps 
  • Straight Leg Deadlift/Deadlift Rope/Cable Pull - 3 sets of 12-15 reps
  • Bulgarian Lunges - 3 sets of 10 reps 
  • Alt. Side Lunges - 2 sets of 12 reps each side
  • Curtsey Lunges - Either alt sides with lower weight, OR isolate one side with higher weight
  • Stability Ball Hip Thrusts - 3 sets of 15 
  • Stability Ball Hamstring Roll Ins - 3 sets of 15
  • Donkey Kicks with ankle weights or cables 

As time goes, I will come back here and update my Leg Day and Booty Day Routine-- right now this is a brief overview of what I've been doing so far to get my results! 


Don't forget to check out my fitness Instagram account for short workout tutorials @fromflabtofabfitness 

www.instagram.com/fromflabtofabfitness =)

Chat soon guys! 





10 Mayıs 2014 Cumartesi

Whiten Your Teeth in 5 Minutes with Activated Charcoal AKA BLACK MAGIC

Que?! SAY WHAAAA? 


You can D R A M A T I C A L L Y whiten your teeth in 5 MINUTES with Activated Charcoal! 

*BEFORE YOU READ ANY FARTHER, REST ASSURED THERE IS NO TASTE!*





Who KNEW?!


All the while, I would walk by this tiny bottle at the local health food store (Sprouts) never knowing I could get my teeth quite a few shades whiter in just a few minutes.


First, let me say that I already have pretty white teeth from years of doing at home Crest White Strips -- the bad news: some brands break down the enamel on your toofers! NO BUENO chiquitas! AND I got super sensitive teeth from doing at home whitening kits. 

Not only that, but when I hunted down the ingredients of most teeth whitening kits you can buy, they all contained hydrogen peroxide. As I've heard before you can swish this around in your mouth for the same effect, which I've tried. No it didn't taste weird, but here's what else I found out:

"The legal percentage of hydrogen peroxide permitted in these kits is 0.1 per cent. The problem for consumers is that such a weak percentage won’t whiten properly, says Dr Linda Greenwall, author of Bleaching Techniques In Restorative Dentistry, and a lecturer worldwide in restorative dentistry."

So in other words, you're more than likely wasting money on at home kits AND if you use them too much (like I did) you can really break down your teeth. Yikes! I even noticed the tips of my teeth looking more transparent, so I stopped!   


Activated charcoal does NOT adsorb the calcium salts that tooth enamel is made of! PHEW!

I will update this post AS soon as my boyfriend does it to show you guys more dramatic results... but here are mine for the time being:
Before:


 Working my BLACK MAGIC... ;-)


After: Sparkling and clean! Yellow stains GONE!





So whatcha do is this:


  • Buy activated charcoal from your local health food store or vitamin shop OR buy on Amazon
  • Break the capsule open and use HALF per person.
  • Either dump onto your tooth brush or just use your finger-- I used my tooth brush and brushed my teeth. 
  • After 5 minutes, rinse out your mouth and check out those pearly whites.




So WHY Activated Charcoal?


According to WebMD, "“Activated charcoal” is similar to common charcoal, but is made especially for use as a medicine. To make activated charcoal, manufacturers heat common charcoal in the presence of a gas that causes the charcoal to develop lots of internal spaces or “pores.” These pores help activated charcoal “trap” chemicals." 

HMM much like trapping the plaque and removing bacteria that builds up. So not only does it WHITEN your roofers, but it helps get rid of bad breath, bacteria and clears out plaque.

I personally noticed the plaque marks (aka yellow stains) GONE after I did this for 5 MINUTES! JUST 5!! 

Activated Charcoal can also be used for:

  • food poisonings
  • gas/farts (insert giggle)
  • colon diseases
  • teeth whitening and removing coffee stains
Hmm I found this really interesting as well, "I used to always wonder how ancient people took care of their teeth without toothbrushes. But these people had Carbon, Miswak (or Peelu) and licorice sticks to use for oral hygiene. "
Make sense!


Sources:
http://www.webmd.com/vitamins-supplements/ingredientmono-269-ACTIVATED%20CHARCOAL.aspx?activeIngredientId=269&activeIngredientName=ACTIVATED%20CHARCOAL

http://foodmatters.tv/articles-1/black-magic-the-benefits-and-uses-of-activated-charcoal


Whatcha waiting for? Go getchu some!!


7 Mayıs 2014 Çarşamba

How to Access the Coach Training Academy (CTA)

The CTA also known as Coach Training Academy. Any chance I get to abbreviate or acronym something, you bet I am!

Whether you are a new or veteran coach, if you have NOT gone through the CTA you are MISSING the BOAT! I review it once a year just so Im fresh and up to date if there was any changes I possibly missed! Also its good to review it for your coaches, so when they go through it you remember what's on there.

It's your first introduction and overview of the business, what it's about, the online office, your websites, etc.

My suggestion is this;

If you're BUSY enough as it is:

  • take 15-20 minutes a day (or more if you can) and do it once a day until you are finished
If you're ready to HIT the GROUND SPRINTING 
  • knock it out ASAP -- make it a top priority
To access the CTA, visit your TBB profile, make sure you are logged in, go the 'COACH' tab and click 'COACH ONLINE OFFICE', then click 'News and Training' and 'Coach Training Academy'

Step 1:


Step 2:



Now, get to it! =) 

6 Mayıs 2014 Salı

Beachbody 5 Year Business Plan




“Chase the vision, not the money, the money will end up following you.” —Tony Hsieh, Zappos CEO
“Your work is going to fill a large part of your life, and the only way to be truly satisfied is to do what you believe is great work. And the only way to do great work is to love what you do.” —Steve Jobs, Apple Inc. co-founder, chairman and CEO

I won't sugarcoat this for you. If you want the success of a top coach, you have to work like one. Working the rank you are, won't get you the job you want. Working the job you want, will get you the job you want and more. 

If you're ok with building a successful business in 5 years while putting your nose in the books and pedal to the medal to have a life you've dreamed of, the above chart will show you how time and money correlate in regards to success. 

You put in a lot of effort at first, wondering when will the pay out come? But if your focus is on dollar signs rather than helping people, it will be a lot harder to move faster.

Your income is directed by a few things:
1. What you DO and DON'T do -- aka what actions and choices you make
2. Personal Development and Investment -- the more you know yourself, the more you grow yourself
3. The # of lives you're able to touch and change - if you can help people get what they want, you will naturally get what you want

I'm coming up on my 4th year soon and loving my new lifestyle... no boss to answer to, travel when and where I want, paid off 20k of debt, helping people get healthy and fit, and I'm in the best shape I've ever been. I feel mentally fit as well, I read more than I ever have, I've expanded my life in so many wonderful directions-- learning Spanish, getting group instructor certified for fun (not because I feel like I have to), tapping back into hobbies again! 

If someone gave you an opportunity to build a residual income and business in 5 years, would you take it?

The Bombshell Dynasty Team Call Archive



Abby Marie - Selfish to Selfless, Learn to Lead Yourself First
Nikki Johnson- How to start a blog and expand your network
Samara Ashley- How to build your business and be present with your family
Experienced Failure, changed thinking, and now success- Lindsey Westbrook
Melanie Mitro- Creating Strategies for Success

Getting Clear on your Vision and AHA Moments by Nikki Minton and Nataly Price
http://www.instantpresenter.com/WebConference/RecordingDefault.aspx?c_psrid=EB53D9848846

Introverts and Extroverts by Jennifer Greenberg and Jenna Destefano 
http://www.instantpresenter.com/WebConference/RecordingDefault.aspx?c_psrid=EB53DB89884D

Belief and Behaviors to Successful Coaching Seay Stanford & Becky Hilty

Find your Inner Rockstar Coach: http://www.instantpresenter.com/WebConference/RecordingDefault.aspx?c_psrid=EB53DC838246

Billy Hodges- Spouse of Top Coach Lindsay Matway a SPOUSE perspective of the business

Overcome Your Past and Goal Setting, Jennifer Mirabile & Kelly Waldeck
http://www.instantpresenter.com/WebConference/RecordingDefault.aspx?c_psrid=EB53DD828546

Attracting the Coach of your DREAMS, Kati Heinfer
http://www.instantpresenter.com/bombshell/EB52DF888947

Build a Business You Can Retire On, Ashleigh Reyes
http://www.instantpresenter.com/WebConference/RecordingDefault.aspx?c_psrid=EB52DD80844B

No Coach Left Behind, Nikki Minton


Turning HEART into HUSTLE with Brittany LeGette

Cracking the CODE to Social Media - Miguel Carrasco

Go for No - with authors Richard Fenton & Andrea Waltz

Secret Sauce Bombshell Dynasty call with Lindsay Matwayhttp://www.instantpresenter.com/bombshell/EB51DC88854B

Put Your Passion In This Vehicle: with Brittany LeGette

How to be: Fearlessly Creative with Marissa Nguyen

Smart Start: New Coach Webinar

Inadequate to Adequate Leader - with Sarah Pohl

Tips for Team Building - with Meghan Lynn

Sharks & Hunters

Transitioning from Cheerleader to Coach with Laura Mendenhall

January 27th - Developing the Leader within - Kati Heifner & Brigitte Linford

January 20th Lindsay Stay and Nikki Minton 
http://www.instantpresenter.com/bombshell/EA59D783874F

January 13th 2014- Scottie Hobbs and Jennifer Greenberg- Goals, Belief and being the Queen http://www.instantpresenter.com/bombshell/EA59D986884D

Thriving Business despite Life's Challenges - with Meg Wiczynski

Overcoming Objections - with Miranda Morgan

P90X3 Launch & Growing PAST your warm market/teambuilding:
Lindsay Matway, Miguel & Brittany Legette (AMAZING CALL!) 12-9-2013 http://www.instantpresenter.com/bombshell/EA59DD878147 

TECHY TIPS on 11/18/13 - 50 min
April 9th, 2012: SHOW ME THE MONEY!


April 2nd, 2012: 10 Points of a Leader