You Tube?! Say what??!!

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Haha… So Finally getting in touch w a more personal side of social networking!!!  Follow me on You Tube!!!

http://www.youtube.com/kamilahpowellfit

So excited about getting serious with youtube!  I love the idea and i Love being able to share more experiences with you guys!  I will be posting weekly videos of all sorts of things!  Workouts, educational and fun stuff!  Food and meal prep tips!  Funny randomness about my life and even some beauty tips and tricks! I will also be starting a series TODAY on my DAT PREP LIFE!  Just starting to get back into season and well its a long harsh road ahead…  You guys will hopefully be able to witness the good, the bad, and the tears!!! haha

Please make sure to SUBSCRIBE to my channel so you can stay up to date on whats going on!!!

Also be sure to “LIKE” your fave videos so I can get a handle on what you guys want to see more of!!!  As always thanks everyone for all your support~!!!!  I love you all!

Click below to be directed my channel!!!

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Abs!!! Top 10 things to getting them and maintaining them!

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Abs come and go as easily as the days go by!!!  They are by far, at least for me, the hardest muscle to maintain!  Sure my abs muscles don’t just flutter away, but sometimes they just disappear…. OVERNIGHT!!!!  The key to abs is not crunching away at the gym, but instead it is mainly ALL DIET!!!!  You as an individual will notice what sorts of foods will enhance them or make them disappear.  Some ppl do well w High carbs and they’re abs RAGE!  others seem to get better results when they have lower carbs and a higher fat content in their diet…  That being said, there are still some general guidelines to follow that will help you achieve and maintain that Sexy Summer 6-pack!

1.  Avoid ALL artificial sweeteners!!!  They cause bloating and water retention.

2.  Delete ALL sugars from your diet!  Its ok to keep a healthy portioning of fruit but make sure to measure and not just mindlessly munch away at it!

3. Drink a FULL GALLON of water a day!  This will help you flush out all toxins and help w water retention.

4. Focus on keeping good posture and tightening ur core when ur at work sitting or standing!

5. End your workouts with a quick ab routine everyday and make sure to change it up!

6. DO WEIGHTED abs!!!!  Most ppl avoid weighted abs thinking it will make them bulky, etc…  NO!  If you want that chiseled defined look you must incorporate some weighted ab exercises.

7.  Make sure to work all parts of your abs!  Lower, Upper and overall core strength!

8.  Plank everyday!!!

9. Eat 6 small meals a day to keep your metabolism moving and burning fat!

10.  Incorporate a healthy dose of cardio into your workout routine!

MY TOP 5 Ab Exercises:

  • Cable Crunches
  • Leg Lifts (Lying and Hanging)
  • Planks
  • Decline Crunches
  • Ab Roller

 

 

Ab HIIT Circuit

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I took this pic after finishing the workout…  Abs were on fire!! and so were my legs from all the jump roping!  Put myself side by side with the lovely Andrea…  Geting close. but she is just amazing!

I love HIIT workouts and I love trying new ones!  So when I saw this in Fitness RX magazine I had to give it a whirl… Soooo much fun!

And let me tell you this is Puertoricanftchick approved!!!  My abs are still sore and I did this like three days ago!

Let me know what ya’ll think!

Circuit 1:

Decline bench crunches  20 reps

Incline Leg raises  15 reps

2min jump rope

Rest  1 min

Repeat 3x

Circuit 2:

Bench V-ups  15reps

Crunches on bench  20 reps

2min jump rope

REst 1 min.

Repeat 3 times…  Now it’s getting tough right??!!

Circuit 3:

Knee ups  15 reps

jump rope 1 min

Knee-ups w a twist 10 reps

jump rope 1 min.

Repeat 3x  BURN BABY BURN!

 

 

Stationary Bike High Intensity Interval Training

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As I have posted in the past, High Intensity Interval Training is the best form of cardio for maximizing your time at the gym.  It’s also the fastest way to torch that extra fat!  One of my favorite forms of HIIT cardio is the stationary bike.  Sometimes I do it in a class or on my own.  This is a low impact form of cardio as well, so if you’re injured or super sore, most of the time the stationary bike is the best way for you to get through your cardio routine!

Found this super awesome Interval Spin workout on the Fitness RX website and thought I would share it with ya’ll.  This is really a great cardio burn!!  Print it up and set it in front of you on the bike.  Also prep a really good playlist to go along with it!!  Good tunes help your body flow through the workout better and keep you pumped!

Interval Spin Workout: Sprints

Running Time(minutes) Task Resistance* Cadence** Interval Duration(minutes)
0-5 Sitting warm-up Easy free spin Slow 5
5-10 Out of saddle jog Medium Slow 5
10-12 Recovery spin Easy free spin Slow 2
12-13 Seated sprint Low Very Fast 1
13-15 Recovery spin Easy free spin Slow 2
15-17 Standing steep climb Hard Medium 2
17-19 Recovery spin Easy free spin Slow 2
19-22 Seated strong uphill Medium Medium 3
22-24 Recovery spin Easy free spin Slow 2
24-28 Sprint cycle 1: Four 20-second sprints with 40-second recovery between each sprint. First two sprints seated. Second two out of the saddle Hard for sprint, easy spinning for recovery Fast for 20-second sprint, slow for 40-second recovery 4
28-31 Recovery spin Easy free spin Slow 2
31-35 Sprint cycle 1: Four 20-second sprints with 40-second recovery between each sprint. First two sprints seated. Second two out of the saddle Hard for sprint, easy spinning for recovery Fast for 20-second sprint, slow for 40-second recovery 4
35-37 Recovery spin Easy free spin Slow 2
37-41 Sprint cycle 3: Four 20-second sprints with 40-second recovery between each sprint. First two sprints seated. Second two out of the saddle Hard for sprint, easy spinning for recovery Fast for 20-second sprint, slow for 40-second recovery 4
41-45 Recovery spin Easy free spin Slow 2