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Hardcore Fitness For Harcore Girls


Hardcore Fitness For Harcore Girls Hardcore Fitness For Harcore Girls Hardcore Fitness For Harcore Girls Hardcore Fitness For Harcore Girls Hardcore Fitness For Harcore Girls Hardcore Fitness For Harcore Girls Hardcore Fitness For Harcore Girls Hardcore Fitness For Harcore Girls Hardcore Fitness For Harcore Girls Hardcore Fitness For Harcore Girls Hardcore Fitness For Harcore Girls Hardcore Fitness For Harcore Girls Hardcore Fitness For Harcore Girls


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Tell us how you got started in CrossFit. I did gymnastics since I was 2 and started competing at 5. I ripped my hips at 16 and was looking for a new challenge. I did every sport (soccer, volleyball, ski, running, flagfootball, rugby) and at a rugby party I met a guy who was an owner of a cross fit gym and he challenged me to try a session. That same day I paid for a year.

for people who have stopped moving for years. It is only going to extend your ability to keep up with a healthy lifestyle.

What is your favorite thing about CrossFit? Obviously the community, but more than that it kept my family together at a point in our lives that we all started to go our separate ways. Both my sister and my brother own a gym together and my parents are two of their best clients. And the best it has done for me is that I see my parents healthier than ever. It seems like they both lost ten years and I couldn’t more proud to see that. Traditional training just don’t bring you magic like that.

What is your favorite CrossFit exercise? Favorite would be pull-ups. I don’t know why but I can do a lot of those and really fast too.

What does your Workout Consist of? It is a lot of strength training and skill work and some aerobic to. I might do a typical skill of the day (SOD) four times a week. What is the biggest misconception about CrossFit? That you are going to get injured. It is based on natural movement. CrossFit is like rehab

What does your diet look like? I eat clean with some supplements. Mostly meat, veggies, fruit and nuts along with the supplements synths-6 protein shake and extreme endurance pill and some amino-X too.

Do you have advice for someone starting CrossFit? Leave your ego at the door and be open minded because your life is about to change. Tell us about your biggest CrossFit influence? People who comes from a really hard place and overcome huge obstacles. Also my parents, they show me what hard work is. What does the future hold for you? Only good things. I believe that hard work pays and I am not ready to stop working hard. I just got married and I am studying chemical engineering and I am still training for the cross fit games.◄ Article from Athleticbuild.com


Begin in a flat-footed standing position. Jump with legs together onto the top of a box (24" tall). Return to the starting position. This is one rep.

Begin with feet on the ground or other solid platform, with hands gripping a bar in pull-up position. Perform a pullup, assisting with the legs in an initial jump to start the motion.

Begin by holding a kettlebell with both hands in a starting dead lift position. Thrust the kettlebell forward and upward starting by using the hips and then moving into using arms and shoulders.

Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your right knee should kiss the floor. Left leg next.

While hanging from a pull-up bar, bring your knees up to touch your elbows. Then, return to a dead hang position.


Begin with a barbell in clean position (at neckline). Bend the knees slightly and explode upward to perform a shoulder press.

Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad. Bend forward then return to starting position.

Start in a squat position in close proximity to a wall and holding a medicine ball .Explode upward. At the top of the squat, throw the medicine ball upward, bouncing it off the wall. Catch the ball. Return to squat position.

Start in a squat position . Keeping your hands on the ground, jump your feet backwards so your body is in a push-up position. Perform a push-up and pull your legs back into a squat position. Return to the start position.

Jump rope. Pass the rope under your feet twice before touching the ground. If unable to do double unders, perform tuck jumps instead.



High Intensity Interval Training is a hot topic in the fitness world lately. Called HIIT, it involves jumping back and forth between relatively low and extremely high cardiovascular workouts. HIIT takes less time than traditional cardio workouts, and provides the same, if not greater, results, such as raising your metabolic rate and increasing your excess post oxygen consumption. HIIT can be done on any machine that allows you to vary your speed or resistance, including an elliptical. High intensity interval training is not appropriate for beginners. Before starting high intensity interval training, make sure you can complete at least 30 minutes of low to moderate intensity cardiovascular activity such as jogging, biking or using an elliptical machine. Once you are ready to try HIIT, warm up on the elliptical for five minutes to get your muscles and your mind ready for a challenge. To begin high intensity interval training, you need to identify the absolute maximum level you can push yourself to work out at. On an elliptical, this means either increasing the machine's resistance or level or increasing the speed that you are pushing the pedals until your heart rate is at or above 90 percent of its maximum. Your low intensity interval should keep your heart rate around 50 percent to 65 percent of its maximum. To find low intensity, reduce resistance, level and speed.

Superefficient HIIT is the ideal workout for a busy schedule


Efficient Super-efficient HIIT is the ideal workout for a busy schedule—whether you want to squeeze in a workout during your lunch break or to get in shape for a fast-approaching event. Research shows you can achieve more progress in a mere 15 minutes of interval training (done three times a week) than the girl jogging on the treadmill for an hour. (Watch and try this video of a 10-minute fat-blasting cardio routine that burns more calories than a half hour on the treadmill!) And according to a 2011 study presented at the American College of Sports Medicine Annual Meeting, just 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training. Burn More Fat Not only do you burn more calories during a HIIT workout, but the effect of all that intense exertion kicks your body's repair cycle into hyperdrive. That means you burn more fat and calories in the 24 hours after a HIIT workout than you do after, say, a steady-pace run. Healthier Heart Most people aren't used to pushing into the anaerobic zone (that lovely place where you can't breathe and you feel like your heart is trying to jump out of your chest). But in this case, extreme training produces extreme results. One 2006 study found that after 8 weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study, while maintaining the same pace. No Equipment Necessary Running, biking, jump roping, and rowing all work great for HIIT, but you don't need any equipment to get it done. High knees, fast feet, or anything plyometric like jumping lunges work just as well to get your heart rate up fast. In fact, some equipment like dumbbells can make HIIT less effective because you want the focus to be on pushing your heart to its max, not your biceps.

11 Cardio


Lose Weight, Not Muscle Anyone who has been on a diet knows that it's hard to not lose muscle mass along with fat. While steady state cardio seems to encourage muscle loss, studies show that both weight training and HIIT workouts allow dieters to preserve their hard-earned muscles while ensuring most of the weight lost comes from fat stores. Win/win! Increase Metabolism In addition to increased fat burning and more muscle preserved, HIIT stimulates production of your human growth hormone (HGH) by up to 450 percent during the 24 hours after you finish your workout. This is great news since HGH is not only responsible for increased caloric burn but also slows down the aging process, making you younger both inside and out! Do It AnywheRe You can do it in a boat, you can do it with a goat. You can do it here or there, you can do it anywhere! Dr. Seuss would have loved HIIT. Since it's such a simple concept—go at maximum effort for a short period of time followed by a recovery period and repeat— you can adapt it to whatever time and space constraints you have. Challenging This is not a workout you can do while reading a magazine or chatting with your friend. Because it's so short, you will be working hard the whole time. The trade-off is this format offers seasoned exercisers a new challenge and new exercisers a quick way to see results. You may be in pain, you may be sucking wind, but you definitely won't be bored!◄ Article from Shape.com

12 Cardio


Fit


If losing pounds is as easy as journaling about what you put in your mouth, can you use the same technique to help you stick to a fitness routine? Dieters who keep a food diary lose twice as much weight as those who kept no records, according to a recent study by Kaiser Permanente’s Center for Health Research. But while keeping a journal holds you more accountable for how you treat your body, sticking to a fitness routine is different from sticking to a healthy eating routine. Personal trainers we talked to recommend these tactics to keep you motivated and inspired to work out.


Change your perspective

Shift your thinking from couch potato mentality to thinking like an athlete. This may sound like a big challenge, but it’s not as big a leap as you think. Essex, Massachusetts mom April Bowling, 33, stopped using her busy life as an excuse not to exercise. After the birth of her children (now ages 5 and 3), Bowling started viewing exercise as a way to set a strong example for her kids. “At first I looked at it as time away from them, but I realized kids do what they see you doing,” she says. “Now both kids are very physically active.” Bowling started thinking about her workouts at odd hours as a blessing rather than a sacrifice. She also found inspiration in others— looking outward for extra motivation. “Take inspiration from everyone you meet—even people who can’t be physically active,” she says. “It reinforces why I’m lucky.” Whether you need to hang an “I’m lucky” sticky note on the mirror, or you can see the power of health in your children’s eyes, committing to a fitness routine begins in your head. Set a goal

There’s nothing more motivating — sometimes even scary — than that first 5K looming in bold letters on the calendar. Register early and commit to an exercise program that will get you in shape by race day. “Set realistic goals that include clear milestones, and as you progress toward your goal, you’ll find a ripple effect occurs and things fall into place in your work, home life and health,” says Stacy Fowler, a Denver-based personal trainer

and life coach. The goal doesn’t even have to be an organized race. Maybe it’s a mission to fit into that bikini by the annual beach vacation or that old pair of jeans buried in your closet. Whatever it is is, define it, write it down and revisit it daily. Make sure it’s realistic and you can actually adapt your life around meeting the goal, says Philip Haberstro, executive director of the National Association for Health and Fitness in Buffalo, N.Y. Otherwise you’re setting yourself up for failure. Bowling started with a mini triathlon in 2006 (250 yard swim, 10 mile bike ride and 3.5 mile run). This year she completed Ironman Wisconsin (2.4 mile swim, 112 mile bike ride and 26.2 mile run). Schedule a regular workout time

Some of the most committed exercisers do it every day before the sun comes up or late at night when the kids are in bed. Sit down with your weekly schedule and try to build in an hour each day to be good to your body. Tamira Cole, 24, a graduate student in Clarksville,Tenn., was motivated to exercise regularly by the energy boost it brought to her day. “It’s easy to stay in bed. But you have to set an alarm and take the extra initiative,” she says. “Then you’ll find you have more energy and can be more efficient throughout the day.” If you convince yourself you’ll fit in a workout some time after that last meeting, once the kids go down for a nap or when your spouse arrives home on time, failure is certain. Chances are a last-minute invitation will come along;


weather will foil a bike ride; or the kids won’t nap. Write your workout on your calendar, set up daycare, and rearrange things around this one hour as if were any other important appointment you have to keep. Or use technology like daily e-mail reminders, workout journaling websites or iPhone applications to keep you on task, says Haberstro. Think fun and variety

By nature, humans need change and variety to stay motivated. We also need to have fun — even while we’re working hard. Do both! Whether it’s a toning and sculpting class that changes choreography every week or a trail run that changes scenery every season, design your exercise routine around a variety of exercise methods. Make sure you include activities you truly enjoy and look forward to doing. Think movement that's more like recreation and makes you forget you're working out — like dancing, hula hooping or playing sports with family and friends. Listen to your inner voice when choosing the best workout for you, says Fowler. Cole found a hip-hop class that satisfied her passion for dance. “I had more energy from dancing than I did from running,” she says. Workout variety also challenges your body in unique ways, which may introduce you to new muscle groups you didn’t even know you had. Consider disciplines that give you more bang for your buck, suggests Haberstro. Ta’i chi and yoga, for example, serve dual purposes as mental therapy and physical activity. Or try a

workout DVD to help you shake up your routine.) Reach out to others for support

In America, some tend to have trouble asking for help, says Bowling. Yet in order to stick to a fitness program, we need buy-in and encouragement from other people. “Exercising is built into our family life," Bowling adds. “We view it as a necessity. Sometimes it takes the place of watching TV together.” For others, it’s finding a friend with a shared zest for running, and planning scheduled workouts together. It’s easy to hit the snooze button when it’s just you, but much harder to leave a friend waiting at the track. Consider joining a social networking site or online community with fitness trainers and nutrition experts — and support from other people trying to lose weight and maintain healthy eating and exercise routines. People who get this kind of online support are proven to lose three times more weight than people going it alone. Lobbying your workplace to offer on-site fitness, yoga or Pilates classes will also support your mission for a healthy lifestyle, Haberstro points out. So start thinking of yourself as an athlete, and not a spectator. Set a goal, enlist a friend, mark it on your calendar and have some fun. You’ll be setting yourself up for a lifetime of better health, more happiness, and more energy for everything else in your life.




Protein Powder You might think that this is only supposed to be for the guys, but get that out of your mind. I have my mom taking protein smoothies in the morning and she is amazed at how much benefit she is getting from it. It helps her fight cravings for unhealthy foods, keeps her energized for her workouts, and also has helped her lose considerable tummy fat. The top selling protein powder in the industry which is getting a lot of attention because it is free of artificial sweeteners (which almost all protein powders have) is Optimum 100% Natural Whey which I also have in my kitchen. The vanilla flavour is great for mixing with fruit at anytime of the day for a healthy snack and I even got some for my mom and sister who have seen great results in losing a few inches in their midsection. If you’re especially sensitive to lactose it is also completely lactose free and great for those of you who are on low carb/low fat diets. Here is the link – Optimum 100% Natural Whey.For those of you who want a protein powder that is vegetarian (or vegan) then I would highly recommend the leader in the plant-based world: Vega One or Vega Sport Performance Protein for a complete source of essential protein amino acids, might be on the pricier side but definitely the best of the best natural ingredients from whole food sources.

outs. I think it’s a safe bet to make sure you get all the required vitamins and minerals by taking a daily supplement which is specifically designed for women.
The same great brand as the whey protein above by the name of Optimum has created a very affordable multi-vitamin especially for women and includes Iron and heart healthy antioxidants.

Creatine Creatine is a natural supplement that is hands down one of the most effective in creating strong muscle. There has been more research on this one supplement probably more than any other I have seen and even Olympic level Protien athletesIs n0t Jus For aBody Builde are taking it. It’s naturally

Protein Is n0t Just For Body Builders

Multi Vitamins for Women If you have a healthy diet full of veggies, fruits, lean meats and beans then chances are you are probably getting most of your required minerals and vitamins. But the thing is that if you’re working out then your body has a greater requirement for these to help recover after strenuous work-

found in meat, but having enough to help us in our workouts is pretty challenging unless you are eating tons of meat, so the supplement really makes sense. The way creatine works is pretty simple, it just helps our bodies store and use more energy especially in intense situations, in other words helps you get in one or two last repetitions. One note to mention, creatine does cause a little water retention but that water actually helps with the transport of nutrients to our muscles. These effects are temporary and when you take time off from creatine you will notice some serious weight loss and your muscles showing through with amazing definition and tone. Lucky for you there is one brand that actually has a women’s formula. Pre-workout energy drink If motivation is even slightly a problem for you then a pre-workout energy drink is a pretty great solution to giving you the boost you need. But most of these are again designed for men looking to pack on lots of muscle, so what about wom-


st rs

en? Well there are new versions specifically for women and include some great ingredients like Green Tea and natural amino acids like Taurine and Arginine. One that is getting a lot of buzz for women is the Essential Amino Energy. Here is the link – Essential Amino Energy. Omega 3 You’ve probably heard of these a lot lately, Omega 3 is an essential fatty acid (EFA) that we need to include in our diet because our bodies can not create them by itself. Recent research has proven that Omega 3s are great for cardiovascular health and cognitive function but also help your body in rebuilding cells as well as joint flexibility (which also helps muscles grow faster).

our body need to make muscle: leucine, isoleucine and valine. Whenever we workout our body breaks down some of our muscle to create these amino acids for fuel, so supplying BCAA’s can help spare our muscles from being broken down. Because of this they are very popular supplementation for strength training individuals and are even given to patients recovering from cancer because of their positive effects. Remember more muscle doesn’t necessarily mean greater bulk and muscle helps your body burn more calories.

Consume 2G of Protein Per KG of Body Weight

Thermogenic Fat Burner This isn’t an essential one but many of you women are looking for metabolism boosting thermogenic fat burners which have the least side effects. Word of caution, these can still be pretty intensive so make sure you have a great diet and lots of water if you want to try this. The leader in the industry for this is Cellucor Super HD as it is proven to help with curbing cravings and is highly effective. On the other hand if you are looking for a thermogenic fat burner which doesn’t have stimulants then one of the latest and hottest in the market which is getting a ton of positive feedback is Magnum Nutraceuticals CLA. It attacks your fat cells from many different angles and the blend for women is pretty impressive. BCAA BCAA’s also known as branch chained amino acids include 3 of the 8 essential amino acids

Natural Sleep Supplement You should know by now how important sleep is to your muscle muscle building efforts. This is the time when our muscles repair, recover and grow and if you’re not getting a rich deep sleep you are robbing yourself of the best results

Antioxidants There are many berries like Acai and Gojiberry that are all the rage right now because of their high antioxidant content. Antioxidants are important especially for women because they help reduce the harmful effects of stress by helping your bodies eliminate toxins and keep you looking young. Joint Support Along side Omega 3, Glucosamine is a supplement which used to support flexibility and mobility of our joints. Research has already shown that the more flexible we are the greater range of motion our joints and muscles have which means better results when strength training. Furthermore, if you have knee, shoulder or back pain you may want to experiment supplementing with this natural product.◄ Article from Fitnessrx.com




Pre Workout Protein Creamsicle Fruitsation shake Cha-Cha coconut shake Star-buffs shake Dressed up oats Perfect yogurt parfait Yoberries a-go-go Eggs n toast Fruit and Cottage PB Apple Classic fruit cup Dried fruit Fruit leather Energy in a bar Chicken n sweets

1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice 1 scoop whey protein, ½ cup ice, and 1 cup frozen berries 1 scoop chocolate whey protein, 2 teaspoons coconut oil and ice 1 cup iced coffee and 1 scoop chocolate whey protein. ½ cup cooked steel-cut oats, 1 tablespoon dried fruit and 1 tablespoon shaved almonds ¼ cup nonfat yogurt with ½ cup whole grain cereal and ½ cup strawberries. 1 cup non-fat vanilla Greek yogurt and ½ cup fresh blueberries. 1 hard-boiled eggs and 1 slice of whole-wheat toast. ½ cup cottage and ½ cup fresh pineapple, berries, or melon. 1 medium apple and 2 tablespoons all-natural peanut butter. 1 cup berries, melon, banana, and oranges ¼ cup of dried berries, apricots, and pineapple 1 single serving of fruit leather a bar with the most natural ingredients 2-4 ounces of sliced chicken with an equal portion size of sweet potatoes

Oats n eggs

½ cup cooked oatmeal and 2 whole eggs seasoned with salt and pepper.

PB & B toast

1-2 tablespoons of all-natural peanut butter and half a sliced banana on whole-wheat toast

Turk-cado pasta Wafflewich Better than a PB Cup

2-4 ounces of roasted turkey and 3-4 avocado slices to ½ cup cooked wholewheat pasta 1 frozen Kashi waffle with 2 teaspoons of almond butter and 1 teaspoon of jam. half-cup cooked oats with a dash of stevia, and a sprinkling of cocoa powder

Veggie omelet

2 whole eggs shaken with 1 teaspoon of water cooked with 1 cup sautéed seasonal veggies.

Rice con leche

½ cup cooked rice covered with ½ cup milk, a scatter of raisins, and a dash of cinnamon on top.

Sports drink

8-ounce low sugar sports drink

Hearty salad

1 cup of salad greens with assorted veggies, 1 hardboiled egg, and a drizzle of EVOO and vinegar

Energy gel

an energy gel like Gu prior to an endurance workout.


Post Workout Protein pancakes

4 egg whites, ½ cup rolled oats, ½ cup low fat cottage cheese, 1/8 teaspoon baking powder, and ½ teaspoon pure vanilla extract

Sweet potato pie shake

1 scoop of cinnamon bun whey protein, ¼ cup diced cooked sweet potato, 1 cup of ice, and 1 cup vanilla almond milk

Chunky Monkey shake

1 medium banana, 1 tablespoon peanut butter, and 1 cup low-fat chocolate milk blended with ice.

Double G shake Double Trouble shake Bananarama Protein bar Beef and squash Tuna crackers Bagel with egg whites Ants on a raft

8-ounce greens drink with 1 scoop of glutamine. ½ scoop of whey protein blended with ½ scoop slower-digesting casein protein and frozen fruit. One medium sliced banana with 1 cup low fat milk Bars with 10-30 grams of protein, less than 10 grams of sugar Lean roast beef with an equal portion of butternut squash Light tuna salad and a handful of whole grain crackers Whole grain bagel with 2 eggs whites Natural peanut butter over a brown rice cake and top with raisins

Milk and cereal

1 cup of low-fat milk and 1 cup of whole-grain cereal

Chocolate milk

One to two cups of low-fat chocolate milk

Black bean omelet Green Monster smoothie Cottage cheese crunch Eggy muffinwich BCAA n cakes Recovery in a bottle Apples and cheese Pita and hummus Egg scramble Choco-tropical trail mix AB & J Rice Cakes

Four eggs whites, 1 ounce low-fat cheese, and ¼ cup canned black beans Blend 4 cups spinach, ½ cup vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon peanut butter with ice One cup fat-free cottage cheese, 1 teaspoon honey, ½ cup whole-grain cerea 1 whole egg, fresh spinach, 1 slice low fat cheese, and 1 slice Canadian bacon served on an English muffin Two scoops of BCAA powder mixed in ice water with two rice cakes. Sports recovery drinks will provide plenty of carbs refuel, or opt for aminos to really rebuild. 1 medium sliced apple and 1 stick of low-fat string cheese. Pita with two spoonfuls of hummus 2-3 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers. ½ a handful of each, macadamia nuts, dried coconut, dark chocolate chips, and banana chips. 1 tablespoon of almond butter and 1 teaspoon of strawberry jam between two rice cakes.



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