We have all been there!
You have a goal, but life has a way to catch up to you…
Stress, emotions, schedules and sometimes someone that is sabotaging your efforts ….
Yes there are only 24 hours in a day… So what are we doing?
I am realizing that working 12 hours does not leave me with a lot of time to spend on workouts or really anything else….
Fatigue and exhaustion taking over!!!
Weekends are not enough to make up to go to point B!
I have to make a decision to either give up on my goal ( which is a no..no) or to suck it up, live with less sleep and time, but achieving that goal!!!
If mothers with children can survive with only 3 hours of sleep, so can I!!!
Proving to everyone that is trying to sabotage your efforts that you are stronger than they are expecting!!!
You are beyond them, beyond their weakness!
They fail because of their flaws and they are trying to make you fail just so they can feel better about themselves 😉
Ignore and move on!
There are bigger and better things coming your way!
Pushing yourself beyond your limit will make you feel impowered and improve how you see yourself!
Lifestyle
Certification of course is very important!
There are numerous online certifications that a 12 year old can pass!
Years of experience are very important!
How many years has this person been doing it?
What other credits come to their qualification ?
Are they practicing what they preach?
Has this trainer had experience in the same field you are using him/ her for?
Endurance training, sports conditioning, competition training?
Do not use a trainer that has no idea what you are feeling or going through!
Is the trainer capable in performing those exercises themselves?
Results and transformations, referals, behavior….
Adjusting your progress through a program can be helpful, but a Trainer also needs talent!
What I mean is watching how a client moves, how do his/ her muscle look? How is the client feeling?
Performance?
A good trainer can determine when to change the clients diet, cardio, program!
The Talent of what to do……to give the client 100%
Nutrition and Program have to go hand in hand to be able to have 100% results!!!
If one or the other is lacking, you will open up the gate for failure..
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Thank you!
Group Figure and Bikini Training is launching their next 12 week program June 5th at 6:45pm at our beautiful Las Vegas Athletic Club NW location ( Rainbow Blvd and Lake Mead or 95!
What is Group Figure Training?
Group Figure Training is Competition Training in a group style workout!
Regular group training will help the individual shed excess pounds, while Competition group training focuses on body fat loss, muscle gain, and overal tightness!!!
It doesn’t matter if you are thinking about competing or just want that tight look…. This will give you the body you’ve always wanted!!!
What else is different?
Nutrition in Competition Training is a bit tighter or stricter!!!
While on our regular program you can still have some low fat dairy or some whole wheat product, this would be a no no for our competition program….
Group Figure Competition Training offers the quickest results in the shortest amount of time.
Results are mostly visual and body fat wise, not so much weight wise…..
So what is the difference between Group Figure and the Las Vegas Figure and Bikini Team?
Group Figure is offered to everyone Competitor as Non Competitor!
Las Vegas Figure and Bikini Team are the actual Competition girls!
As soon as you decide to enter a Competition, you are in this Team!!!
The Las Vegas Figure and Bikini Team is very successful in placing high and bringing home trophies!
I might add one of the most successful Teams out there!
Group Figure and Bikini Training offers an amazing support system through emails, CD rom, Facebook , and individual friendships that are being build!!!
It is almost impossible to fail!
We have increased in members from 4 to 57 in the last 4 years and numbers still go up!!!
Training times are Mondays and Wednesday’s 6am 7am 8:30am 3pm 4pm and 5:45pm
Tuesday’s and Thursday’s 6am 9am 3pm and 5:45pm
We are also including weekly weight and body fat, nutrition adjustment depending on the individual’s , posing klinik ( weekly Thursday at 7am and Thursday at 5:30pm)!
We guide you in every step on suit purchase, shoes, hair and make up, tan….
We also have monthly events to raise money and help our girls with expenses like boarding, flight, and registration costs!!!!
Compared to one on one training Group Figure Training is about $35 per session, while one on one is $75 per session!
Contact us today at
Claudia@bodyrevisionbyclaudia.com
Or call (702)528-5011
Still trying to improve my lateral quads and glutes!
I am eating more carbohydrates as well as more calories in general on leg day!
After the initial warm up , which can be a light cardio or active stretching to activate the nervous system, I start with squats ….
Right now I am choosing octagon squats ( that funky frame you see on the floor at your gym) because of a shoulder injury!
I am trying to go heavy enough to barely finish 10 reps with my legs shoulder width apart!
The octagon frame helps you go a bit deeper as usual to activate your glutes better!!!
Start by using the frame only, then add weight!
My legs are the strongest part in my body which means I am adding two 45 lbs plates and a 25lbs plate on each side!
Next I will do some sumo squats 🙂
Legs spread apart as in a pli A position!
Go down thighs parallel to the floor and return!
Watch your knee’s from caving in….
Knee over mid foot, lower position 90/90 degrees!
Next I will do dead lifts on the bar!
Slight bend in my knees, only joint moving is your hip joint!
No more than 10 reps max…heavy weight!
Hacksquat machine is next…
I use the Hacksquat in reverse!!!
If you are on the pad where does your booty go?
Legs out to the side ( heels on the machine but toes on the floor )
One legged squats are done on the squat machine …
Go low enough to activate that glute muscle!!!
Alternating lunges and good morning combination will be my next one!
I keep the barbell on my neck with low weight, do a lunge on each leg , then continue with one good morning in between!
10 lunges on each leg and 10 good mornings!
I keep a break of about 1-2 min between each set, 4 sets for each exercise, 10 reps for each set to grow some muscle!
In this segment I do not isolate muscles ( leg extensions, leg curls , ….)
Don’t forget to ad BCAA’s for growth, have some protein and carbohydrates within 60 min after your workout ( and some before), and make sure to get enough rest!
Remember that muscle growth happens in your resting period!!!
Your workout is there to tear it down so your body can repair better, stronger, bigger…
For great Supplement Prices go to www.freddiesnutrition.com or just hit the link below!
If you like this blog please donate $1
Donations go to the Trio’s animal foundation to help abused animals to recover!
Thank you
1: Keep it Natural
Strive for 7-9 fruits and vegetables …more veggies
than fruit.
2: Let Form Follow Function
Maintaining your ideal weight is important for all
around health, whether you’re a couch potato or an
Athlete!
Adjust your caloric intake to your performance!
3: Balance your Energy Source
Don’t overemphasize one macronutrient!
4: Gorge on Free Radical Fighters
Your antioxidant defenses won’t work to their full
potential unless you maintain a diet that is rich in
Antioxidants!
5: Eat Frequently
Eating six meals per day is a dietary pattern that is
proven to assist athletes in getting leaner!
6: Train on a Full Tank!!!
Never train on an empty stomach…
It impares performance and burns muscle!
7: Hydrate
Failure to fully rehydrate between workouts will
Compromise your recovery and performance!
Water also delivers oxygen to every cell in your
Body
8: Eat for Recovery!
Nutrition is required to help rebuild and refuel your
Muscles.
9: Avoid Common Deficiencies
Deficiencies have negative consequences on
Performance and health in general!
B Vitamines… Reduced athletic performance
Calcium …increased susceptibility to bone strains and
Stress fractures
Iron…. Fatigue, anemia
Omega 3 …. May compromise recovery
10: reward yourself!
Stick to the plan, keep your weight of, get a treat 🙂
For more Nutrition Information go to
www.freddiesnutrition.com
…….
If you like this blog please donate $1
Donations go to Trio Animal Foundation to help homeless and abused animals!
Thank you 🙂
