Quick Sweat Circuit, Girl Time, Moonwalking

 

Hey guys!

HAPPY MONDAY! Today you are working out with me and my handy dandy timer. If you want to burn fat, define your muscles, and work your whole body in 6 min, here’s a circuit that targets your legs, butt, arms, and abs! The 6 moves are:

QUICK SWEAT CIRCUIT

1. Football runs
2. Leg up crunches
3. Skaters
4. Up up down downs
5. Split squat jumps
6. Squat with side leg lift

(45 seconds on, 15 sec rest in between)

If this is your only workout today, repeat 4x with 30 sec rest in between rounds. If you’re following this month’s workout calendar, just do this workout once through.

I typically do a circuit like this at the gym (sometimes with weights and steps) and I go super duper hard for half an hour. I AM SWEATING like madness at this point. Then I end with 10 min of hard core abs. I usually do something like this a few times a week in addition to Pilates or weight-lifting for strength training and dancing as my cardio.

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Oh by the way, I am wearing my new “Dream Believe Achieve” muscle tank in the video! You can check it out here.

I just got back from a girls’ mini vacay trip with my awesome friend Lisa (who’s a power woman at Quest by the way) this past weekend in Vegas. No, I am not the party-er type so we spent most of the time talking, drinking matcha green tea latte’s, shopping, getting our nails done, getting massages (I like them HARD thank you very much), and watching an awesome Michael Jackson tribute show! It was actually really funny watching people head off to the club as we were heading back to sleep, lol. But like, at 2am!

Here are some pics I wanna share with you!

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This was our view from our room at the Cosmo! How gorgeous!

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I am IN LOVE with the baby blue color I did for my nails. Supposedly this brand stays on for a week max. So I’ll keep you guys updated on what happens.

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What’s Vegas without eating a buffet? You better bet I ate! Work hard, play hard! But the reason why I am posting this picture of the dessert from Bacchanal at Caesar’s Palace that I took from google is because of this: I FORGOT TO EAT THE DESSERT.

Never in my life have I EVER forgotten to eat dessert at a buffet.

This was a tragedy.

Lisa and I were just chatting, chatting, chatting, then we went for like our 5th round of “real food”, got full, and left! So one of these days, I will come back for you dessert at Bacchanal.

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I also met this cute little girl named Carina who came up to me to ask for my autograph on a red Li Xi envelope. She was the cutest thing ever. Just had to share!

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Next we were off to see Michael Jackson ONE at Mandalay Bay. Many of you may not know but I am a HUGEEEEEE MJ fan. I became obsessed with him when I was 16 after watching this 20/20 special where reporter Martin Bashir was bashing Michael for his child molestation charges. This was wayyyyyy after Michael’s stardom peak by the way. I don’t think very many people become fans after watching a special investigative report like that, but he grabbed my attention nonetheless.

Now, I don’t have a real say on his personal life, since I don’t think anyone really knows except for him, but what I can say is that Michael Jackson is the best performer who ever lived. His lyrics, his music, his passion, and for me especially…his dance…blew me away. I had never seen and felt anything like this.

Because of Michael Jackson, I really got into dance as a teenager. But the way he moved looked so intimidating and impossible. Either way, I kept re-watching his tapes and practicing for hours a day until I finally got somewhere. One day, I looked back at my reflection on the TV screen and omg, I was GLIDING. I had just taught myself how to MOONWALK! It was sooooo cool!

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The same year I discovered Michael, I also entered a pageant. For talent, I told myself that I would do a dance routine dedicated to MJ since I was so obsessed with him at the time. My mom sewed up my MJ costume, I wore the fedora, the white socks, the one glove, and when Beat It came on, I was so freaking nervous I could have died. But when I moonwalked across the stage, the crowd WENT BEZERK and I knew I was doing the right thing! It was so cool because it took me MONTHS to learn that one move. I was so so happy! That night I ended up taking home the crown. So, thanks Michael Jackson for inspiring me to do something I never thought I could do.

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Oh and get this! Lisa here was an even HUGER MJ fan than I was. She’s been to like 10 of his concerts, camped outside of his hotels to meet him, owns almost every type of MJ memorabilia that ever existed and once, SHE ACTUALLY DID MEET HIM.

It was like that time I met Taylor Swift and she sang songs to us at her LA home. That. Was. INSANITY.

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So that was a quick lil recap of my Vegas trip! If you were following my snapchat (blogilates), you got a glimpse of all the food I ate! Haha. It was awesome. But it was even more awesome spending time getting closer to a girl friend who 1 1/2 years ago was simply a work acquaintance.

I think it’s really important to put effort into your friendships and relationships. It’s the people experience that really makes life special and unique.

Alrighty, well time to get back on track and get ready to conquer this week!

Do you have a person or musician that you’re dying to meet? Who is it?

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Eat These Foods to Burn Belly Fat

 
Hey guys!

As you probably know, food is SUCH a big part of a healthy lifestyle. You can’t outtrain a bad diet! Just because you did the 1000 squat challenge, does not mean you can go ahead and stuff your face with a burger, fries, and a coke! You’ve got to eat foods that are NUTRITIOUSLY DENSE!

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So today I want to share with you foods that can help you burn belly fat. These foods usually fall into 2 categories:

  1. Foods that prevent blood sugar spikes
  2. Foods that increase metabolism

Examples of foods that prevent blood sugar spikes are salmon, avocado, olive oil, almonds, and beans. They are high in protein, fat, and or fiber and get digested MUCH slower, so they won’t cause a sharp spike in blood sugar – this is literally the sugar in your blood. When you eat sweets or refined carbs like white bread and donuts, your blood sugar levels rise so rapidly that your hormones go out of whack. This then leads to the storage of more abdominal fat.

And here’s a cool fact…when you eat these types of foods that don’t spike your blood sugar, they may even slow the digestion and absorption of carbs from other foods that they are eaten with in the same meal.

Every time you eat, your body has to use energy or calories to break down your food and absorb the nutrients. This process boosts your metabolism! When you eat protein, 20-30% of those cals go straight to digestion! When you eat fat or carbs, only about 5-15% of those cals go towards digestion.

Why does it take more energy to digest protein? Because protein is made up of amino acids held together by peptide bonds which are VERY STRONG. So, to break them up, your stomach needs to do some extra work.

So typically, avoid blood sugar spikes and you can prevent belly fat.

Also foods high in protein and fiber can help prevent you from overeating because they keep you fuller longer. BUT remember, you can’t lose weight if you eat too many calories, even if they are good calories.

OK! The second category of foods are foods that increase your metabolism!

Green tea, cayenne pepper, vinegar plus high protein foods like eggs, meat, and fish.

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A cup of green tea or a tsp of cayenne a day can help you burn an extra 10-20 calories a day, but remember, it takes a deficit of 3500 cals to burn off 1 lb of fat! These foods do help, but you’ve also got to incorporate exercise too if you wanna really change your body.

If you increase your muscle mass, you will burn more calories at rest and throughout the day than if you had less muscle. You can do this by doing strength training and eating your protein. So that’s why it’s important to be strong than just being skinny.

Also, you need to sleep more!

When you don’t, your body thinks that it is under stress, so your cortisol levels will increase. When this happens, you will also have increased belly fat.

To summarize:

  • Eat foods that are high in protein and fiber so that you’re burning more calories simply digesting food.
  • Add some spicy foods and green tea into your diet for a little extra burn
  • Do not overeat, even if it’s “good food” because an excess of calories will cause you to gain weight regardless
  • Increase your muscle mass to burn more calories at rest
  • Sleep so that you’re less stressed and you’ll have less belly fat

If you want to know EXACTLY what to eat, here’s a copy of my clean eating grocery list. I always get these things when I am shopping for food!

Clean Eating Grocery List

 Click to print

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Flat Abs Fast DVD + Punta Cana Recap!

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Hey guys! Happy Monday! I hope you had a lovely weekend! Hope you are getting ready to do your #FABruary Workout for the day if you haven’t already. GO HARD! It’s a new week and a new chance to keep building that dream body of yours! Oh and remember how last night I promised that […]

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Insane Abs, Butt, & Legs Workout!

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  Hey guys! I just got back from Punta Cana after a week long vacation. I hope you were following along on snapchat (blogilates) for all the juicy goods! Mermaid pools, mini donuts, fire dancers, and beaches galore! It was so much fun! Though the weeklong vacation was relaxing, I’m extremely tired right now because […]

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