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Shooting for my sponsor #vlado with my friend and photographer Eugene W Coates

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5

HARDCore. Simple moves to strengthen your midline.

Check out my latest post on careergirlnetwork.com. CGN.com was recently voted one of Forbes TOP 100 websites for your career!

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I recently read that September is the second most-popular time of the year to set a fitness or weight loss goal.  (The first being January with New Year’s resolutions.)  Summer is winding down and bikini season may be drawing to a close, but it is a great time to keep your waistline strong and in shape. The winter holidays will be here before you know it. Get ready!

There is more to core training than traditional crunches or sit ups. Successful core programming includes a variety of exercises that incorporate your abs, chest, back and shoulders. A conditioned core will not only help keep your pants fitting comfortably, but will also improve your posture and reduce back pain.

To keep things simple, I will highlight my four favorite core moves.  You can put them together for a challenging no-equipment necessary routine fit for all levels.

Bicycle Crunches: When done with control and proper technique, bicycle crunches strengthen and tone your rectus abdominis (aka “six pack”), and obliques (muscles on your side body).

·         Start on your back with your knees bent and feet hip-distance apart. For more challenge, float your legs to a bent tabletop position; this will incorporate more of your hips and deep abdominal wall (transverse abdominis). 

·         Place your hands behind your head and keep you elbows out in your periphery.

·         Inhale.  As you exhale, draw your navel down, and bring one elbow toward the opposite knee. 

·         Keep your elbows wide!  Alternate side to side, moving with control; follow your breath.

Quadruped: This exercise appears easy, but engages your deep abdominals, back, and shoulder stabilizers.  It is a key movement that will assist with core strength and better posture.

·         Begin on all fours (table pose).

·         Extend your right leg out.  Keep your hips square to the ground.


·         Extend your left arm out (thumb up to the sky).  Inhale.


·         Exhale, drawing your navel in toward your spine and bring your elbow and knee toward each other.


·         Repeat.

·         To make this more accessible, keep both hands on the ground and bring your nose to your knee, rather than your elbow.

Reverse Marches: This is another move to strengthen your deep abdominal wall (transverse abdominis) and improve hip stability.  Your TVA helps keep your belly in and it is vital to train this muscle group when looking to strengthen your waistline.

·         Begin on your back with your legs bent and feet hip distance apart.

·         Place your arms out at your sides, palms up in the shape of a letter T.

·         Maintain a small curve in your lower back.  Draw your shoulders together and down toward the ground and engage your abdominals.  Inhale.

·         Exhale drawing your navel down and lifting one leg off of the ground.  Keep your knee bent and draw the thigh to a vertical position.

·         Inhale, slowly lowering your foot to the ground.

·         Exhale, lift opposite leg.

·         Repeat, alternating legs.

·         For more challenge, begin with your legs bent in a tabletop position. Work from the top down to the floor.

Plank: The options are endless with planks! You can make these more or less difficult with different variations, or work on traditional variations with longer holds.  Regardless of the style you choose, planks a great way to strengthen your abs and back.

·         Begin on all fours (table pose).

·         Walk your hands out to a modified pushup position.  Open your hips, draw your inner thighs toward one another, and pull your navel in toward your spine. 

·         Press your heart away from the floor (don’t sink between the shoulders) and keep your neck neutral.

·         For a greater challenge, extend your legs and reach long through the heels of the feet.  OR, try placing your elbows on the ground, directly under the shoulders.

·         Breathe steadily and lower down gently when done.

Putting it all together: Try this quick and easy routine.

·         30 Bicycle Crunches

·         15 Quadruped with Right Leg

·         30 Bicycle Crunches

·         15 Quadruped with Left Leg

·         20 Reverse Marches

·         30-60 Second Plank Hold

·         20 Reverse Marches

·         30-60 Second Plank Hold

Strengthening your core should not lead to back pain. When in doubt decrease your range of motion or reduce reps. As always, consult your physician prior to starting any new fitness routine.  Try the routine twice a week to feel more aligned, balanced and in shape. Get started today!


See the article here.

Sometimes life can become a very heavy burden. But don’t beg for the weight to be lifted, work hard for the strength to carry it ! Life will always be tough. It will always knock you Down every now and then. So get so dam strong that it can hardly nudge you. And live happy !.

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Water is what we need to be our ultimate selfs

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Bro do you even pull-up? I wish you could have more than 15 seconds of video on here. Just can’t stop working out today. I think I’m addicted 😋😉

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Day 109 / April 14, 2015

Today was a gym day, as I needed to get a little weight lifting in. however, it was still pretty decent out, so I walked to and from the gym (20 minute walk each way. coming home was hell.) While I was at the gym though, here’s what I got done:

Vertical Chest Press: 3 sets of 10 at 50 lbs (!!!)

Hip Abduction- 3 sets of 10 reps at 110 lbs

Seated Row- 3 sets of 10 reps at 70 lbs

Hip Abduction- 3 sets of 10 reps at 125 lbs

Seated Row- 3 sets of 10 reps at 90 lbs

Hip Adduction- 3 sets of 10 reps at 95 lbs

Single-Arm Lat Pulldown- 2 sets of 8 reps at 80 lbs

Hip Adduction- 3 sets of 10 reps at 110 lbs

Pectoral Fly- 2 sets of 10 reps at 90 lbs

Bicep Curl- 2 sets of 10 reps at 10 lbs


Treadmill: 40 minutes / 3.02 km (1.89 miles) / 4171 steps / 676 calories

I did less time on the treadmill as I also added 40 minutes worth of walking. For me, time on the treadmill is focused on increasing my speed and cardio abilities, which so happened. I hit 3.4 MPH on the high end of my intervals today (NEW RECORD!!!) and also managed to do 3 intervals in that time instead of the 1-2 I usually accomplish on the 60 minute runs. slowly and steadily increasing my abilities in that department!

Let’s get up and get it #fitfam! #pump #aesthetics #bodybuilding #dedicated #exercise #fitness #fitspo #gains #gym #grind #instafit #justdoit #health #lift #muscles #progress #physique #pumped #results #training #workout #inspiration #motivation #getstrong #gethealthy

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“I’m a survivor (What?)
I’m not gon give up (What?)
I’m not gon stop (What?)
I’m gon work harder (What?)
I’m a survivor ( What?)
I’m gonna make it (What?)
I will survive (What?)
Keep on survivin’ (What?)” 🎵

The best way to start the week iss till #HIIT #GAP and #zumba and this is the happy #postworkout face 💪💟 🏃
#motivationalMonday #squat #sprints #zumbawayoflife #lifestyle #workout #nopainnogain #noexcuses #maispertodoqueontem #agacha #missFITteam #barrigamissfit #sagafitpt #healthyliving #saudeebemestar #saudeempratica
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