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

 

 

$45 Training Plan and Cellucor Starter Kit!

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Alrighty!!!!  New SPECIAL for you guys!!!!  Summer is around the corner…. Those bikinis are calling our names!!!  We MUST be READY!!!

So if you purchase this plan, you will get a detailed workout routine meant to last 4wks.  It will also include a cardio routine and macros breakdown as well as a sample meal plan to help put it all together!

I am also adding in a Cellucor sample kit which will include pre workout samples and Super HD fat burner samples!!  Enough to get you thru the first week and maybe a little more =)

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www.Cellcuor.com 20% OFF W CODE KPOW

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All workouts and meal plans are catered to YOU and YOUR goals!  When you sign up I will send you an email requesting some quick info from you and then I will immediately get to working on your plan!  You usually get them back within less than 24 hrs!

You get sooooo much with this offer!!!  It’s prob the best package Ive done yet!  ONE Training session with a PT usually runs $75-$100 and you only get ONE workout!  So this is def a deal!  PLus its almost SUMMER!!!!  Are YOU BIKINI READY?????  If not, lets do it!!!!

Click on the link below to sign up!

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March Update

Hey Guys!

Hope all is well with everyone!  Ive been so busy prepping for shows, traveling, and on top of it all working full time!!!  Its been crazy!  I am enjoying so much getting meal and workout routines out to all of y’all tho!!!  If you haven’t signed up for one, make sure you do!  I’m about to run a new special that I’ll be posting hopefully today!  I’ll let y’all know…

Also, Haven’t posted about it in a bit, but Our Sweat Studio is now up and running!!!  I will have to post pics for you guys, but it is awesome!!!!  If you’re looking for private training sessions and you are here in the Austin/Buda/Kyle/San Marcos area let me know!  Super affordable and I offer some really great package deals!

Next week I’m off to Daytona to compete in the Battle on the Beach!  I’m so excited!!  This is my first time at this show and it looks soooo fun!  The husband is going w me this time so that will be a change!  He’s gonna be bored…. lmao!!!

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Last week I placed 9th at the St. Louis Pro, and I’m fairly happy with that.  Improvement! Thats all I can say!  I do have high goals so we will see what happens these next few shows… After the Battle I’m doing a local show here, the Texas Shredder Classic!  I LOVE this show!  and Dave, the promoter, is seriously the coolest!  Him and Dianna put on the BEST shows!  Cant wait for that!  So if you’re in Austin make sure to go cheer everyone on!!!  Its gonna be at Moody Theater, a really gorgeous facility!

Anyway Thats it for now! But Let me leave you with a quick Hump day Workout!

4×12 cable kickbacks

4×15 Single leg deadlifts

20 each leg walking lunges with Barbell x 3

4x 10 Reverse Hack Squat (these are FUN)

ENJOY!!!!

FULL BODY SWEAT SESH!

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Hey Guys!  Thought I would post a fun little workout for y’all to try!  Let me know how you like it!  It’s meant to be a fast-paced workout so don’t go too heavy with weights but use enough so that it really BURNS!!!  Your heart rate should be up and you should be sweating by the end of it!  Have at it!!!   EAT. TRAIN. LIFT. ITS A LIFESTYLE!

Full Body Sweat Sesh!

Smith Machine squats 12-15 reps

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Jump Lunges 20 sec.

Repeat 4x

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Assisted Pull up Machine 12-15 reps

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Push ups x 15

Repeat 4x

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Deadlifts 12-15 reps

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20 each leg Walking lunges

Repeat 4x

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20 Wall Balls

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1min plank

Repeat 4x

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DONE!!!!!

 

 

Holiday Travel Tips for Staying Lean!

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So its the holiday season and there is nothing but chocolate and cake and desserts and egg nog….  The list goes ON!!!!  Here’s the deal, you can enjoy cheats in moderation but if you decide to completely veer off your clean eating habits for the entire holiday, it will end up biting you in the butt!!!  Ive compiled a list of some super basic tips that will help keep you on track so you’re not coming into the new year, looking like you never worked out a day in your life!  Haha  Remember everything in moderation…  Being fit and healthy is a lifestyle, and you can’t just hit the pause button and expect to not have repercussions. 

The holidays are all about family and friends and enjoying their company, so focus on that!  And get a little shopping done too!!!  You’ll be burning and calories and will be totally distracted from all the sugar and fat infested foods that your family just keeps leaving lying around! =)

 

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  • Plan, Plan, Plan!  Plan as much as you can, write it all down if you have to.  This helps me especially when I start to feel really stressed.
  • If you’re partaking in family gatherings, meals, etc…  Make sure to plan your cheats.  This way you don’t tend to overindulge unplanned or accidentally have two cheats back to back.
  • Choose wisely and in small portions.  Stay away from creamed anything!
  • Bring as many healthy snacks as you can.  I also like to bring single serve instant coffee packets with me…  This way when Im feeling weak and I might give in, instead of shoving a cookie down my throat, I can sip on some coffee!
  • Most importantly, don’t make your lifestyle a big deal and make your loved ones have to “deal” with you complaining about it all day.  This is a choice you made for yourself and it is making YOU happier!!!  So forget what everybody else thinks….  Also, DON’T JUDGE!!!!!  You will make everyone feel miserable and uncomfortable.  Just do what you gotta do like its nothing out of the ordinary and you will blend in.
  • Drinking….  Enjoy yourself!!!  It’s the holidays!!!  However, choose wisely!!!  I like to stick to wine and Vodka Soda with lime.   Make sure you aren’t drinking your calories away!!  Eggnog is almost worse than dessert!  Would you rather have a glass of eggnog or a slice of pie???  Also keep in mind to drink plenty of water bc alcohol will dehydrate you fast!  Try to set a drink max going in…  This way you don’t end up getting plastered and blowing off ur entire meal plan by drunkenly eating your face off! =)  We’ve all been there! Hehe
  • Don’t skip your workouts!!!!  This is the most important time NOT to skip!!!  Use those extra carbs and food for fuel and BLOW YOUR WORKOUTS OUT OF THE WATER!  If you don’t have a gym accessible, go for a run outside!  Do some body weight exercises (pushups, pullups, squats, lunges, etc) Get it in early if you have to…  Remember, you CHOSE this!!!

 

 

Snacks/Foods that are easy to travel with:

  • Oats
  • Protein powder
  • Apples/Pears
  • Chicken
  • Sweet potatoes
  • Almonds
  • Rice cakes

***  Preportion any snacks and write down what you plan to eat each day, including your cheats!*** 

 

I like to baggie all of my snacks and label the days and times I will be eating them.

December FIT CHALLENGE!!!!

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Alright guys one day only, I will be running a special today for a 4wk training program which will include your meal plan, cardio and workout routine for the next 4wks!  Challenge yourself to get fit before the new year and make that change!!!!  The meals and workouts will be tailored to your goals specifically so you WILL see change!!!!  

 

To sign up today for the $35 special, Send me the $35 payment via paypal to the address puertoricanfitchick@gmail.com.  I will get back to you and have your plan ready within 24hrs so you can get started ASAP!!!

 

This offer is only good today December 1st!!!  So after today you can still purchase the plans at the normal $45 rate via my paypal link under the “personalized Training and meal plans” Tab.

 

CHALLENGE YOURSELF!!!!