Fit Villains: Selfish, Shameless, Sassy, Fitness.

Bulgarian Squat To Rotation

This modification will give you a little stretch as you work your core and balance. The lower the surface, the easier it will be. :)

Nail The Form

Keep weight in the heel of your planted foot. Your back foot should feel more like a balance aid: keep the weight in the front heel. (wiggling your toes is a good sign the weight is in the right place)
Your front knee will likely stay on top of, and not past, your toes. If you’re taller, it might edge forward naturally, and that’s ok! As long as your weight is in the heel, it’s fine. :)
I like to keep my back knee right under my hip, but you may find it more comfortable to create more distance. That’s cool. Depending on your hip flexibility, play around with the angles. :)
As you twist, use your core to stabilize yourself and focus on keeping the weight in the heel. (notice a HEEL theme here?).

Beginners: if this it too tough, try a back lunge to rotation instead.

The Hunger Games: When Hunger Feels Like Winning (But It’s Really, Really NOT)

This is for all the women out there who feel victorious for being hungry all day. I get it. I was there too. Things have changed. And today, I’m sharing my story. Maybe you’ll recognize some similarities with your own. My hope is that it gets your wheels turning.

Let’s start with a comparison. BEFORE & NOW: My views on feeling hungry…

BEFORE:

“I’m starving, but if I make it until 7pm I “win”. Gotta get this weight off. I’m in charge of this body, not the other way around. Don’t eat, don’t eat: as long as you’re under 1000 calories for the day, you’re cool. Have some more coffee. (reality: after 7pm, eat everything in sight and feel like an awful person)

NOW:

“If you need me, I’ll be eating the food. I might be able to lose a few pounds, but it’s not a priority. Feeding the bod is. Feeling awesome, but excuse me…nom nom nom.”

It’s been YEARS since I was hungry on purpose, and the thought of spending the day feeling victorious for not eating seems foreign to me. I was an under-the-radar yo-yo dieter and my behaviors were linked entirely to my weight. Up, don’t eat. Down, eat everything. If I’d gained weight, the punishment was not eating or eating very little. The triumph was overcoming my body’s physiological needs and ‘winning’ at not eating for a day. It was pretty addictive.

AND… I didn’t know it was messed up. Really, no idea. Every woman I met was on some kind of diet, saying very similar things and feeling very hungry too. Seemed normal. It had no basis in health: I hadn’t learned that veggies were awesome, to eat to fuel my body or to reduce my sugar. I was drinking 3-5 diet cokes a day and thought they were bad ass because they were zero calories. The perfect “victory” food.

Thank fuck that’s over, lol. High five lady. I love the food.

Stretch Marks, Body Love & A Dose Of Reality

It’s a show and tell, nothin’ to hide, body pride kind of a day, so posting this pic for a reader who messaged me about how ‘abnormal’, ‘gross’ and ‘ugly’ her stretch marks were.

She said she didn’t know anyone who had them on their thighs, butt or boobs like she did. I thought I’d put an end to that.

Hi. I’m Chichi. Nice to meet you. These are my thighs/hips. And some of my stretch marks. I’d show you my boobs, but FB gets weird about that. I pinky swear, their stretch marks look similar. I also have scars, cellulite, a big birthmark on my belly and a horrible, ill advised playboy bunny tattoo on my low back. I was 16 and thought it was ‘cool’. These all used to be things I hated about myself. I decided that didn’t work for me anymore and now I’m pretty cool with ‘em. No shame.

My body doesn’t need me to apologize for it. It’s wicked.

I have no story behind these marks. They aren’t tiger stripes, or battle wounds. At my biggest, I was a size 12-14. My boobs are smaller now, but I had the marks pretty much out of puberty. This is just my bod. I didn’t do anything to earn it. But I’m down with it.

I don’t know what your body looks like, but I can guarantee ‘most’ of us here have stretch marks or cellulite. Or will one day. You might have more marks, less marks, lighter marks, darker marks or none at all. But no matter what your body’s own brand of quirky brings, know that there are millions of beautiful women in the same boat. It’s normal. It’s beautiful. It’s not gross.

So here. Check my legs out. I’m not everybody, just somebody. And I have awesome legs and stretch marks. Bam.

(PS- Fit Mama Training started an avalanche of awesome earlier. Click on the link for the most amazing post ever.)

Blue-Nan Re-Group Smoothie

Getting my appetit back! Re-fueling the bod. Healing starts with good nutrition, and I’ve been lacking in that department since I’ve been sick. Drinking my greens is an easier task than eating them, so hitting up the juicing and smoothies the last two days. Finally have a smidge of energy back. :)

I did yogurt here, but almond milk (or whatever you use) is fine. Freezing your fruit (and/or spinach) ahead of time helps the texture tons. Mangos also make great banana replacements, but you can use any fruit you like. PLAY! :

Things I WANT: Prepara Oil Mister

I’m not a big fan of cooking sprays, which is why I LOVE this idea! You can even create your own flavored oils by infusing dry herbs, spices, sun dried tomatoes, nuts, and more right in the mister itself.

And the wishlist keeps getting longer, lol.

Black Bean, Sweet Potato, and Red Quinoa Soup via Oh She Glows

Must Watch Documentaries: Food Inc

Food, Inc. examines the costs of putting value and convenience over nutrition and environmental impact. Kinda graphic, but very powerful.

(ps - you don’t have to agree 100% with the makers to appreciate the ideas in the film. I didn’t, and I still liked it. More ideas and ways of thinking are never a bad thing, even if you disagree, Expand your minds!)

GEFU Spirelli Spiral Cutter (a.k.a my new BFF)

Veggie noodles are the BOMB. Cooked or raw, they’re awesome in “pasta” recipes and salads.

I have a feeling this just made the top of my wish list, lol. WANT. HARD.

Cutter deets here.

How to spiralize veggies without a cutter via Oh She Glows

1000 Pushup Challenge! 1 Week, 1000 Pushups, ALL modifications count!

Last year was a HUGE success. This year is no different! Hundreds have already started. If you don’t want to suck at pushups NEXT week, get them in this week! 10 will never feel as easy as it will by April 1st.

Get IN on it! We start today! Details & tips here.

Facebook peeps: make sure you’re posting your progress! We’re already close to 2000 group pushups and only a few hours in!

Power Up! Sandbag Circuit

I promise, this is FUN & you’ll like it! This workout gets a lot tougher as you go, but hang in there. Try to keep breaks to a minimum and time yourself so you have a score to beat (each time you do it, try to beat your old time! Start wherever you are).

Equipment: sandbag or dumbbells (optional), a jump rope (optional) and a timer.

‘No sandbag’ modifications are given below. Click here for more sandbag info if you’re interested or confused! :)
Ultimate Sandbag Website (All Models)

Circuit (repeat 5 times)

2 minutes of jumping rope (pretend if you don’t have one, or swap in jacks, high knees, a jog in place or an actual run if you’re outside or have a treadmill)
10 Bag Drag Pushups
20 Single Leg Goodmornings

EXERCISE DESCRIPTIONS AND MODIFICATIONS

A. Bag Drag Pushups (10 alternating)

NO SANDBAG Version: use a pillow/towel and place dumbbell on top of it. When sliding dumbbell over, grasp it around the handle, and press it into the floor (don’t lift it). The towel/pillow will help it glide, but if you lift the dumbbell it will fall off midway. Press it gently into the floor and really engage your core throughout the drag.

This move is CRAZY for your core & back. Use as much power as you can to drag the sandbag or go heavy with your dumbbells. Beginners can do regular or modified pushups instead.

A. Come into pushup position, from the toes or knees. Place sandbag or weight on your right side, next to and in line with your hand. Keep hands in line with your shoulders and eyes forward.

B. Do one pushup.

C. With your left hand reach over to the right & grasp the bag or dumbbell. Pull hard and drag it to the other side: don’t be afraid to use power. Try not to sway and keep your hips facing the floor and butt down. Engage your core.

D. Adjust the bag/dumbbell if needed and repeat with the pushup. Switch sides each rep.

B. Single Leg Good Mornings (10 per side)

NO SANDBAG Version: You can use anything weighted behind the back (schoolbag, barbell, plate), try this with NO weights with hands behind the head, or bring the weights in front and perform a single leg deadlift instead.

(At home tip: I used to add instability to my broomstick by placing two small weights in plastic bags and attaching them to the ends of it. They would swing a little, which made the stick MUCH harder to control, even with small weights.

This move is AWESOME for your hamstrings! Magic. Lengthens, strengthens and stretches them really nicely. It works all the stabilizers in your legs and really helps with balance. :)

A. Stand with your legs slightly apart and hold a broomstick or sandbag across your upper back and shoulders. Palms should face forward (overhand grip) if possible.

B. Transfer your weight to one foot and lift your back foot off the floor. Bend the standing leg slightly at the knee for balance.

C. Maintain your balance on your standing foot and, keeping your back straight, bend your torso forward. HINGE AT THE HIPS. Try to keep them facing the floor.

D. Contract your hamstrings and booty to return to the standing position, then swing your knee forward keeping yourself standing tall. Hold the knee up at hip level for 1-2 beats, then repeat from the beginning.

Tap down for balance at any time, but try to keep the foot lifted to add difficulty. Find a spot on the floor 6ft in front of you to focus on: this will help tremendously. Use your hips, glutes and hamstrings to do the lift to standing: NOT your back, and fight to keep hips facing the floor. Contract your core to support your back and help with balance throughout the move. :)

Good luck with this one! Kill it!

Ultimate Sandbag Website (All Models)

It took me years to work up to inverted pushups: it took lots of practice & time. (just a few years ago I struggled with ones from my knees)

You begin where you are: don’t be intimidated. Practice makes perfect and it takes time to develop strength. You do what you can. You do a little more each time. And you celebrate any progress along the way. :)

Start here if you’re struggling with pushups or need ideas on how to modify them: Working Your Way To Perfect Pushups

MAXED OUT CIRCUIT: 500 REPS OF BODYWEIGHT BRUTALITY

This was my workout today! It’s a simple, 4 move, circuit that will get your heart rate up and challenge your entire body. No equipment required, but you need to dig deep to finish all 5 rounds. I was DRIPPING with sweat and was dying by round 3!

If you’re doing this with me today, here’s a tip: Slow down and make each rep count. It’s easy to rush through workouts, trying to get the fastest time possible, but I want you to focus more on form than speed. It’s great to whip through a tough section quickly, but you’ll get more bang for your buck by using a full range of motion (getting low, going deep, extending your arms) than from blasting through. With each rep, try to make it as ‘perfect’ as you can: if you need a mini-break halfway through, take one! Keep going when you’ve caught your breath and don’t stop until you’re done.

Maxed Out Circuit: 5 Rounds of…

40 Sprinter Lunge Hop Ups
30 Side Plank Oblique Rotations
20 Drop Squat & Tuck
10 Single Leg Pushups

Novice/Beginner (low impact, no jumping)

20 Step Back Lunges
20 Modified Side Plank Rotations (keep bottom leg bent and on the floor as you rotate OR come on all fours as you alternate arms. You can also try this with a straight body, but elevated: your hand rests on a couch or chair instead of the floor).
20 Squat & Kick (sink down into a squat, and kick forward as you stand. Repeat switching sides).
10 Pushups (any modification: from the knees, against a wall, etc).

Advanced

40 Weighted Lunge Hop Ups (keep dumbbells by your sides as you perform the lunge and hop up).
30 Side Plank Flys (see description & pic here)
20 Drop Squat & Tuck
10 Elevated Single Leg Pushups (elevate feet on a chair, bench, medicine ball or stability ball to make it harder)

Give it a try and let me know how you did! xo

I’m teaming up with the National Eating Disorder Association (NEDA) for National Eating Disorder Awareness Week.

Part of the week long awareness campaign is sharing stats and information to remove some of the myths and stigma that surround eating disorders. Everybody knows somebody who suffers: at least one in ten of us are living with or have suffered from an eating disorder.

All sizes. ALL shapes. Male, female. All races. All ages. All of us.

Via NEDA

The National Eating Disorders Association (NEDA) is the leading non-profit organization in the United States advocating on behalf of and supporting individuals and families affected by eating disorders. Reaching millions every year, we campaign for prevention, improved access to quality treatment, and increased research funding to better understand and treat eating disorders. We work with partners and volunteers to develop programs and tools to help everyone who seeks assistance.

Not sure if you MAY suffer from an eating disorder? Take a screening here OR call the toll free, confidential Helpline, Monday-Friday, 9:00 am- 5:00 pm, Eastern Standard Time: 1-800-931-2237

NATIONAL EATING DISORDER AWARENESS WEEK

Our Theme

This year’s NEDAwareness Week theme is “Everybody Knows Somebody” because awareness of eating disorders is certainly spreading. Last year, NEDAwareness Week registrants spanned all 50 states and 30 other countries. We hope to have another record-breaking year in 2013, and have everyone commit to doing just one thing!

Our Mission

The aim of NEDAwareness Week is to ultimately prevent eating disorders and body image issues while reducing the stigma surrounding eating disorders and improving access to treatment. Eating disorders are serious, life-threatening illnesses - not choices - and it’s important to recognize the pressures, attitudes and behaviors that shape the disorder.

What is NEDAwareness Week?

NEDAwareness Week is a collective effort of primary volunteers, including eating disorder professionals, health care providers, students, educators, social workers, and individuals committed to raising awareness of the dangers surrounding eating disorders and the need for early intervention and treatment.

How NEDAwareness Week Works

NEDA asks everyone to do just one thing to help raise awareness and provide accurate information about eating disorders. NEDAwareness Week participants can choose from a huge range of ways to get involved: Distribute info pamphlets and put up posters, write one letter for Media Watchdogs, register as a Volunteer Speaker or host a Volunteer Speaker, post information on Facebook or arrange interactive and educational activities such as a meditation and yoga event, panel discussions, fashion shows, movie screenings, art exhibits and more. As an official NEDAwareness Week participant you can be involved in any way that works with your schedule, resources, community, and interests.These events and activities are vital to attracting public media attention - on local, national and international levels.

Visit the NEDA website for more information.

Reason #9999 why my clients are the shizz, lol. Hahahaha!

This is a candid snapshot from a sweaty workout from last year. My friend (and bad ass client) put together this side by side with the infamous Beyonce pics (which I love and hope you know am not making fun of. I think they’re AWESOME).

Took me awhile to figure out it was me, but cannot stop giggling! Haha! Dying! (still think BeyBey wins, but this is pretty bad ass). :)

#independantwomen #funnyfaces #benchpressabear