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