| You too can be hot and beautiful like | | | | If you don't feel these muscular |
| the most luscious season on earth. The | | | | sensations, you're doing the plié too |
| only problem is that there is not much | | | | fast. Now, to the count of four, begin |
| time left to build your fine behind to | | | | pressing upwards and focus on feeling |
| the point that it is so worth watching | | | | resistance in all of your lower body |
| as you walk away before the summer is | | | | muscles as you come out of the plié. As |
| over. | | | | you perfect this move you can add |
| That's right, you know that you always | | | | various arm moves with light two to five |
| look as people walk away, and be | | | | pound hand weights. This is what I did |
| honest...it's not because you are | | | | with my artist. As she felt balanced and |
| lovingly sending them warm wishes, you | | | | centered with the movement I added bicep |
| are checking them out to see how much | | | | curls with light hand weights. |
| junk is in their trunk. And if that's | | | | I had her start with hands by her side |
| not sneaky enough, you know that you | | | | behind her legs, as she lowered her body |
| compare it to yours. Come on, that's | | | | to the count of four, she drew her hands |
| what we do. We live in a constant state | | | | toward her upper shoulders and held it |
| of comparison, it's not healthy, it's | | | | for the count of four as she was in the |
| not even practical, but the fact is, | | | | plie' isometrically and then lowered the |
| it's real. | | | | weight as she pressed out of the plie. |
| So how do you refine your behind in a | | | | It was a great combination of upper and |
| short time and tighten your upper body | | | | lower body movements that created a |
| so that when you wave at your friends | | | | sensational feel and look to the |
| across the beach, the sagginess on the | | | | muscles. |
| back of your arm doesn't wave in the | | | | Move # 2 – Side Leg Lifts (2 |
| breeze and create a giant wave. | | | | versions) |
| Here is a great mini workout regime I | | | | Lie on one side on your beach towel. |
| put together for one of my music artists | | | | Side-lying exercises strengthen lateral |
| who had to shoot an album cover for her | | | | leg muscles, tighten your outer thighs, |
| new release. She was in the studio | | | | narrow your hips and tighten the medial |
| putting the final touches on her CD and | | | | glutes. |
| she got the call from hell. It was her | | | | Side-lying Leg Lifts: |
| manager telling her they had decided on | | | | Lie on your side on the floor. Place |
| the shoot location for her cover shot. | | | | your upper body and head in a |
| It was to be on this spectacular island | | | | comfortable position. You lie all the |
| in a tropical paradise that most of us | | | | way down, or lie with your hand |
| only dream of visiting when we win the | | | | supporting your head as long as you keep |
| lottery. | | | | your head in alignment with your neck. |
| A few minutes later, I got the SOS | | | | Keep your body in an extended position |
| (Shoot Only in my Skin) distress call. | | | | with your top leg straight and your |
| She had less than ten days to go from | | | | bottom knee slightly bent to help |
| snackin' in the recording studio to | | | | balance your body. Place your top hand |
| looking sexy on the beach for a CD cover | | | | on the floor in front of your abdominals |
| for the world to see! | | | | and contract your abdominals throughout |
| I went to work and put together an | | | | the move. |
| instant toning workout schedule and | | | | Begin by squeezing your butt. Now to the |
| combined it with my Low Glycemic Diet | | | | count of four, slowly lift your upper |
| with Catabolic Foods. Hip Hop Cardio was | | | | leg towards the ceiling with the knees |
| a part of her workouts as well because | | | | facing forward 45 degrees or to a height |
| it burns fat, helps you develop rhythm | | | | where you can feel the muscles |
| and confidence. You can do any cardio | | | | tightening without strain to the hip |
| you like as long as you do some cardio | | | | joint and hold in an isometric (static) |
| every day to keep your metabolism up and | | | | position for the count of four and then |
| burn stored body fat. Oh yes, and the | | | | slowly lower back down. |
| instant tanning to give her the | | | | Repeat for fifteen reps per side. Repeat |
| authentic island look. That came later | | | | each side for a total of three sets. Per |
| after we made her arms, abs and behind | | | | side both inner and outer thigh muscles. |
| look and feel tighter. | | | | As you get stronger, you add one to two |
| The key word is she felt tighter. You | | | | pound ankle weights for more resistance. |
| see when you feel good, you feel | | | | Side Lying Inner Thigh Leg Lifts: |
| beautiful and when you feel beautiful | | | | Lie on your side on the floor. Place |
| you walk with more grace and confidence, | | | | your upper body and head in a |
| which sends out great vibes that you | | | | comfortable position. Keep your body in |
| love your beach body. That is the | | | | an extended position with your legs |
| beginning of getting excited and | | | | resting on top of each other. Then, move |
| inspired enough to continue on your | | | | bend your top leg and place the foot on |
| program after the initial burst. All | | | | the floor behind the bottom leg. Make |
| great changes happen from the inside | | | | sure there is enough room to allow the |
| out. | | | | bottom leg to be lifted off the floor. |
| The Beautiful Beach Body Program | | | | Contract your abdominals as to include |
| First of all, I love traditional | | | | them in your workout and to also help |
| training and I love how dance moves | | | | protect your spine and keep your back in |
| shape and tighten your body differently | | | | a good stable position. Squeeze the |
| than many of the gym moves. Dancers have | | | | inner thigh and slowly to the count of |
| sleek long lean muscles and they move | | | | four lift the bottom leg approximately |
| with pure grace. I like gym moves too in | | | | 12 to eighteen inches or as high as is |
| a long-term fitness program, dont' get | | | | comfortable for you to feel the inner |
| me wrong… But, for this program I | | | | thigh isolate and contract. |
| am taking you back to the beginning of | | | | Hold for four counts and then lower your |
| women's body training movement. My | | | | leg down to the starting position and |
| signature Vertical Training and Power | | | | repeat for a total of fifteen |
| Shaping technique is the base for this | | | | repetitions. One set is completed once |
| workout. | | | | both legs have performed the exercise |
| Workout Accessories to Gather for Your | | | | for the prescribed number of reps on the |
| Workout | | | | workout! Be sure to breath deeply |
| Beach Towel – I personally have my | | | | throughout the entire sequence. |
| clients lie on a beach towel because | | | | Move #3 – Bent Knee Tricep |
| they are soft to touch on the skin which | | | | Pushups. |
| puts you in a wonderful mood. | | | | This move works the back of your arms |
| Water Bottle - 8-16 ounces of water - | | | | and chest and abs. Begin on your hands |
| Stay hydrated during your workout. | | | | and knees with your hands resting under |
| Music - Get in the zone. Turn on some | | | | your shoulders. |
| music that is upbeat, happy and makes | | | | Contract your abdominals and slowly |
| you feel good. This will inspire you to | | | | lower your chest to the floor between |
| stay with the workout for the entire | | | | your hands keeping your head and neck in |
| duration. | | | | alignment, lower down until your chest |
| Picture - Find some inspiring magazine | | | | almost touches the floor and do not let |
| pictures that inspire you to train. Your | | | | your lower back sag, hold for two counts |
| mind sees pictures and then it drives | | | | and slowly with control push yourself |
| you in the direction of your visualized | | | | back up to your starting position. |
| desire. | | | | Keep the body locked in a straight |
| Beautiful Beach Body Circuit Isometric | | | | position as you return to the starting |
| Training Techniques | | | | position. Breathe comfortably throughout |
| 1. Plies | | | | the move. Repeat for total set of ten |
| 2. Side Lying Leg Lifts | | | | repetitions. Then rest for thirty |
| 3. Girl's Push-ups | | | | seconds by sitting on your knees in a |
| Move #1 – Plie's | | | | child's pose and then repeat for two |
| Begin with Dancer's Plie's or and easier | | | | more sets. |
| explanation. Wide Leg Stance Knee Bends | | | | This is a powerful exercise and in the |
| -A plie' is a bend of the knees. It is | | | | beginning you may only be able to do |
| a foundational strength and stretch that | | | | perform two reps with accuracy and |
| ballet dancers practice. It is a | | | | control. But don't give up. It will get |
| specific exercise that tones and | | | | easier as you get stronger. It is a |
| strengthens your entire lower body. The | | | | fantastic exercise for tightening the |
| hips, butt, thighs, hamstrings and | | | | muscles in back of your arms and your |
| calves are all worked together. It is | | | | chest muscles. |
| compounded power move that works | | | | This move will make your stronger and |
| wonders. | | | | tighter at the same time. That is a |
| Learning to plié correctly is | | | | great combination of fitness results to |
| fundamental to proper training and | | | | have whether you are sunbathing or |
| getting that beautiful lower body you | | | | surfing. |
| desire. Yet most people do it | | | | Here's the Triceps Push up Breakdown... |
| incorrectly, in that they sink down with | | | | On your hands and knees, contract your |
| legs, and then quickly return to a | | | | abdominals then to the count of four |
| standing position. | | | | Slowly lower your upper body down to the |
| Begin by standing in front of a mirror | | | | floor holding your elbows close to your |
| so that you can monitor your alignment. | | | | side |
| Face the mirror in a wide stance, which | | | | Hold for a count of two (isometric |
| in dance is known as second position. Be | | | | contraction) and then push yourself back |
| careful that you are aligning your knees | | | | up to the starting position. |
| with your toes at all times. Pull your | | | | Repeat for a total of eight repetitions. |
| abdominals in as to get a sense that | | | | There you have it, a wonderful plan for |
| your navel is couching your spine. This | | | | your Beautiful Beach Body. You will feel |
| is called hollowing your abdominal wall | | | | long, lean and confident as you stroll |
| so that your are shaping and engaging | | | | along the beach. Beauty starts from the |
| them as well throughout the move. | | | | inside out. Don't wait start today |
| Stand up straight so that you can feel a | | | | feeling great about yourself but start |
| vertical line up and down the center of | | | | building the best body ever now. |
| your body. | | | | If you haven't already, go to my website |
| Begin to lower your body weight toward | | | | and sign up for my weekly newsletter, |
| the floor slowly with control to the | | | | there are so many amazing tips, great |
| count of four. Use your abdominal | | | | award winning workouts and lots of juicy |
| muscles, relax your back, and drop your | | | | stories about my training adventures. |
| tailbone. Be sure your body is centered | | | | You will love the inspiration and who |
| over your feet, keep your heels down you | | | | knows maybe you will be a star I get to |
| lower your body down. Go only as low as | | | | train someday. |
| you can comfortably go. | | | | Oh, and by the way, the artist who I got |
| Now, press your feet into the floor | | | | the SOS distress call from looked |
| making your muscles in your thighs and | | | | absolutely gorgeous for her cover shoot. |
| butt active. Hold for four isometric | | | | She was stunning in her birthday suit. |
| counts as you take deep breaths. | | | | She did not do a sleazy shot. She did a |
| Then slowly press your feet into the | | | | tasteful, elegant and soulful cover like |
| floor and push yourself out of the plie' | | | | Eve (as in Adam's wife) in a Genesis |
| as you return to the starting standing | | | | type shot. |
| position. | | | | |