WWOW - Workout of the Week: Seated Cable Rows

Summer is almost here. Well, for those of us living down here in Texas, summer was here months ago, and the best is yet to come.

As we know summer time means we shred more clothing and show of those awesome body parts. Legs, arms, and stomachs. But with all of the tank tops and swimsuits that we wear, one key body part sometimes goes untouched at the gym and can make a huge difference in our definition.

That my friends, is the BACK. In our quest to tone our arms and get lean legs, sometimes we forget that a nicely toned back does wonders for our summer shirts and dresses.

This Wednesday's Workout: Seated Narrow Grip Cable Rows

Keep legs slightly bent and squeeze at the top.

There are many variations of this exercise. You can do it on a cable row machine, one the floor, or even with free weights. The placing of your feet and the height of the cables can all work different areas of the back. I love back days and this workout is always incorporated in my routine.



Be sure to watch your posture; straight back and chest out

You can also check out videos to ensure proper technique and execution. While the back is your support system, muscles can also easily become sprained or injured if you do not perform the exercise correctly. Have a workout body assist you in ensuring proper posture and placement of hands, feet, etc.


You can also view a great video here at Bodybuilding.com!

Try this workout this week and I promise you will feel the results the next day, if not the same day. The soreness will also help you know which areas of your back you are working.

Remember: Sore Today. Fierce Tomorrow.


Until Next Time...
~ Q. Olivia

Motivation Monday: Your Why



Everyone has a why. A reason. A purpose. When we set goals there is always a "because".

If I asked 100 people why they worked out, I would probably get 100 unique answers. They may be similar, but they would be unique to each individual and their life.

Find your why, and make it happen. When you do that, you have no excuse or reason not to achieve what you set your heart and mind to do.

Fill in your blank daily. It may change, but that blank, will be the motivator to get you out of bed and to the gym.

Know Your Why. Apply it.

Today, I work out because... I have a competition in less than 6 months. I know this is going to get me to the gym this week, because I refuse to be the weakest competitor when I take the stage!

Why are you striving for your goals today?

Until Next Time...
~ Q. Olivia

Monday Motivation: Your Money is No Good Here

 

About a year ago, I started looking for gyms near my home and my place of work. We have a home gym in our apartment complex, but I wanted a "gym atmosphere" and the opportunity to meet new people. So I started my search.

I went to several gyms, took a few tours, and got a couple of free passes to try the places out. One gym in particular marveled about its theatre room. This room had dozens of treadmills and ellipticals all lined up side by side, and a massive screen projector that played movies all day. The room had low lighting to 'set the mood' for watching movies. Seriously?

I remember thinking, "I can watch movies at home. I come to the gym to workout... in the light." I quickly left that gym.

In October 2012, I found the Houston Gym. I liked it immediately.

I love my gym. It is a place for serious trainers and athletes. It is un-commercial (which I love). And all of the patrons have gym etiquette. They put the weights back. They wipe off the benches after they sweat on them. And you never see people just sitting on a machine taking up space. People actually workout and then get up when they are done.

For the last two weeks I have been on the road, so I have not been able to see my comrades and gym buddies. And I actually miss them!

The gym environment is really crucial for me, especially with the goals that I have. I hate messy/unclean gyms, and I really dislike looking for workout equipment because people do not know how to put things back.

The above photo reminds that it is not the money that you pay, or all of the posh-ness and amenities. It is the hard work and dedication that matter. When you pay for something, you appreciate it a bit more. You are more accountable. You are more determined to make it happen.

So for me, it is more than just the $30 a month. It is the accountability that I have with the regulars that I see all the time. It is the friendships that I make. It is the desire to be around other competitors and winners. It is the way I feel when I arrive, and more especially, when I leave.

No. I do not pay my gym dues in money. But with my presence and commitment.

Until Next Time...
~ Q. Olivia

Wednesday Workout: Conquer the Core

Let's face it. Almost every sport, workout, or activity that you participate in requires the use of your core.
A strong core is essential in overall strength and fitness and has great benefits:

A Strong Core Reduces Back Pain
Abdominals get all the credit for protecting the back and being the foundation of strength, but they are only a small part of what makes up the core. In fact, it is weak and unbalanced core muscles that are linked to low back pain.
Weak core muscles result in a loss of the appropriate lumbar curve and a swayback posture. Stronger, balanced core muscles help maintain appropriate posture and reduce strain on the spine.

A Strong Core Improves Athletic Performance
All powerful movements originate from the center of the body out, and never from the limbs alone. Before any powerful, rapid muscle contractions can occur in the extremities, the spine must be solid and stable. The more stable the core, the more powerful the extremities can contract.

A Strong Core Improves Postural Imbalances
Training the muscles of the core helps correct postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness; the type of fitness that is essential to daily living and regular activities.

Here are my top three favorite moves that strengthen my core and keep my waistline slim.

1. Side Plank + Leg Raise

This is an intense workout with tons of core benefits, and you get a little burn in the buns also. You can start this workout doing a normal plank. Then adjust your weight to either side. One you have stabilized your body weight and you are parallel to the floor, you can proceed with raising your leg. You can either do reps (lifting your leg up and down) or you can just hold your leg. Both are great options to strengthen that core!


2. Knee Tucks + Push Up

This is by far, on my favorite workouts on my ab day. You

simply roll yourself out on a stability ball, until your shins are resting on the ball and your body is parallel to the floor. Make sure your arms are straight and your back is flat. Do not let the body sink into the floor.

Then, using your feet, bring the ball in, tightening your core. Continue to keep your arms straight (do not lock them), and keep the body tight when performing the second part. Then you will return to the first position and repeat for 12-15 reps.

 



 

For an extra workout, when I roll back out to the beginning position, I will perform a push up., keeping by body straight, creating a 45* angle.

This is another workout that assist in creating some cut core muscles, and I can work those triceps.

Double bonus!!

3. Standing Abs

 

Maybe you remember the phenomenon of Hip Hop Abs with Shaun T, a fun, handsome and in shape dude who introduced the world to "standing abs." His popularity has soared with the Insanity workouts, which I heard are killer. I ordered the Hip Hop Abs DVD set years ago and would do 30+ minutes of standing abs. I thought it was the greatest invention since sliced bread. No getting on the floor to do crunches? Work the abs, while dancing to great music?

 

Uhhh...Yes, please.

 

While my DVDs are in the corner collecting dust, I still on occasion do a few moves from the video when I need to get in a quick work out or doing my Tabata sessions. I promise you. They work. There are so many unique and different moves. Here are a few you can try:

 

There are multiple exercises that work your core. Just remember, that a good core workout works the front, side, and back muscles, not just the front (abs). An overall, all-around good core is essential for strength training, endurance, and agility. Additionally, it helps improve our posture and stability, which is essential as we get older (loss of bone mass, osteoporosis, etc.) and become more fragile.

 

Strengthen your core today, for a stronger and healthier tomorrow!!

 

Until Next Time...

~ Q. Olivia



Motivation Monday: Competition

Today I sat down with Coach Wes and discussed upcoming bikini/figure competitions for this fall. We created a game plan, and discussed the next few weeks, and the next 22 weeks thereafter.

I believe that everyone has a competitive drive in them; it just comes in different forms and the drive is stronger depending on what a person enjoys.

Often times I see other women in the gym who have been training for years and have dozens of competitions and years of experience.

It is imperative that I remember that (for the moment) they are not my competition. I am my own competition. I have personal goals that I want to reach that are irrelevant of who else is training beside me. Once I hit my goals, transform my body, and take the stage, then those standing next to me will be my competition.

Until then, I will challenge the girl in the mirror to work hard, eat right, and be the best that she can be. I am my competition....

 

 

Until Next Time...

~ Q. Olivia

4 Rules

Hello friends and fellow gym buddies. I hope everyone is doing exceptionally well and living active and healthy lifestyles.

Just wanted to send out a quick Monday motivator to get you through the week.

This week I am going to challenge you to set 4 Rules for yourself regarding your nutrition, health or workouts. We live in a society that has rules pouring out of every crevice and cranny. Rules regarding every aspect of life. Rules imposed by our government all the way down to rules imposed by our parents.

According to the Miriam Dictionary (you know I love defintions), rules are "a set of explicit or understood regulation or principles governing conduct within a particular activity or sphere."

We have all heard the cliche that 'rules are meant to be broken', but rules were established to create order and structure in our society, community, government, churches, schools, and everyday life. So why not have rules for the most important thing? Your health and physical wellness!

This photo inspired today's topic:

I love these four rules, not just because of the content, but how each one starts. The rules do not state what one will not do, but what one WILL do. We always need to focus on our abilities, rather than our incapability.

Rule 1: I will never go 3 days without exercise.

• I love this rule because once you miss a day, it is so easy to miss another... and another... and another. Life happens, but even if I can only find 15 minutes do to some cross training or calisthenics or tabata and HIIT.

Rule 2: I will work out at least 3 times a week.

• Again, I will always make an effort to get it in three days a week. When I work out I feel so much better. I am less stressed, I am more calm and happy, and confident. I am also closer to my goals. There is never an excuse not to work out when you have the time.

Rule 3: I will never miss a Monday.

• I like this one. My fitness week starts on Sunday though. That is my meal prep day, I plan my days at the gym and the workouts that I will be doing each of those days. In addition, I always try to get a workout in. It gets me excited about the week ahead, and motivates me to get up early that next morning (Monday) and make it to the gym at the forsaken hour of 5:00 AM. Mondays are crucial for me. If I miss a Monday workout, chances are, the rest of my week is off kilter.

Rule 4: I will never give up.

• This may seem like a silly rule, but it is needed. How many times have we had a bad week (eating unhealthy or not working out) and it turns into a bad month, a bad quarter, and a bad year. Before too long we are no closer to our goals and its January 1st. Never giving up is a crucial rule because it means no matter what I do or do not do, I will not quit. If I have a bad week, I will ensure the next week is better. Once you can string a few good days and weeks together, you will be looking at one amazing year.

Set rules for yourself in your training. You will be focused, clear-minded, and ready to tackle any challenges that may come up. You will be prepared for those difficult days or weeks, and ready to bounce back full force.

Your health deserves some standard guidelines and rules. Grab a marker and paper, and set rules for your fitness today!!

Until Next Time...

~ Q. Olivia

Motivation Monday: The Weighted Truth

So, when I tell people I am training to do bodybuilding (bikini/fitness competition) I get all sorts of comments and crazy looks. People wonder why I want to get so big and why I lift heavy.

One co-worker asked if I was "going to look like a man," while another athlete asked me if I am going to get bigger than my husband. Seriously?

Some people have made rather disparaging remarks about women who are heavy lifters and compete in physique categories.

For all of those out there wondering what I am going to look like, here is this week's motivation in the form of this picture...

So we have two women on the left (what women think happens) and the two women one the right (what really happens). My goal is to be on the right side. Lean, toned, and athletic.

For those of you who may be unfamiliar with how the male and female bodies differ, here is some basic information:
1. Men have more testosterone. Enough said.
2. Men naturally carry more muscle mass than women.
3. Women's breast do not get bigger because they lift weights (if that was the case, I would have started weight lifting in middle school, haha). If anything they actually get smaller because you are decreasing your body fat. Boooo!!!


While there are some women who do look like the professional bodybuilders on the left, most of those women take some form of anabolic steroids (synthetic testosterone) along with other drugs in order to achieve high degrees of muscularity. That is not something that happens just by lifting weights alone. And most of those female bodybuilders have a crazy work ethic, are in the gym multiple times a day, and some even have good genes :)

And while, that life style or body type may not be for you, it does not mean it is not attractive. Since my training journey, I have met some insanely muscular women, and they are beautiful from the inside-out. They are fierce competitiors, and have dynamic muscle definition that I would kill for.

Long story, short: Do not be afraid of weights. Lift hard, lift heavy and you will see your woman curves become even more pronounced. I promise you... you will not look like a man.




beautiful fitness competitors who lift weights

Check out some of the fitness/figure competitors on Bodybuilding.com or the NPC/IFBB websites. All of those women train hard and heavy, and they look like women.

Lift like a man, look like a woman.


Until Next Time...
~ Q. Olivia