Top 10 Holiday Fitness and Eating Tips

With the holidays upon us, it is easy to get caught up with the festivities including all of the unhealthy eating involved!

Here is what I think; I think you should enjoy yourself! Yes do so! Do enjoy those high fat, high carb, high sugar treats, but, but, but, but here is the key, do so in moderation. Moderation is crucial; you should strive to at least clean-eating 80% or more of the day.

Here are some my fitness tips for this Holiday season:

  1. Eat a high protein breakfast first thing in the am such as a piece of chicken or beef with a handful of nuts or low-glycemic berries. You need to start the day right.
  2. Get your fish oil in. No questions just do it.
  3. Don’t skip your workouts! If you must skip (note: valid reasons include, snow storm, Armageddon, zombies, or you meet Brad Pitt), replace it on your day off or do a daily double.
  4. Eat your protein first in every meal. The idea is to get full on the healthy/good stuff first.
  5. Choose your desserts wisely. Always choose the organic, gluten free or raw desserts that might be available. Nothing wrong with having a taste of the grocery bought cookies…a taste I said. Have a bite/slice, and throw it away or give it away.
  6. Get your fiber in. Yes, you need that extra help to push out all that food.
  7. Limit your alcohol to red wine. Avoid the sugary stuff. Eat your calories, don’t drink them!
  8. Drink lots of water!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
  9. Alkalize with lemon water and apple cider vinegar.

10. Take some Epsom salt baths. Get rid of some of those toxins that are trapped in your body!

Wish you all a very Happy Holidays and a Wonderful New Year!

íFelices Fiestas!

Happy Holidays from little Vi

Happy Holidays from little Violet

My Pixie Haircut

So I did it! I cut my long hair into a pixie cut!

It has been a drastic change, but I must confess that I have been thinking about it for some time now and I’m so glad I did it.

Now that my hair is this short, I feel great. Contrary to what had been culturally instilled in me, I didn’t change who I am or how people see me. I’m freed.

I realized that I spent too much time and energy on my hair. With work, working out, cooking/food prepping, and my friends/family, I just didn’t have time to tame my hair every day, which I would anyway and it would stress me out. So much wasted time!

I feel even more self-confident and self-empowered with my short hair. I don’t need my hair to cover up or to hide me. I am my own person, with or without long hair.

Since my short hair has inspired me so much, I can only advise that no matter what you do, try to find that something that scares you a little and just do it! The feeling is like no other.

My long hair

My long hair. Yep, it’s in a ponytail, and it’s still very long.

Before the hair choppin'

A little nervous before the hair choppin’

Scissors are in

Scissors are in

Stylin' it

Stylin’ it

End result

End result

p.s. If you have over 10″ of beautiful hair and want to donate it like I did, please do so for Locks of Love.

 

 

 

Favorite Leg/Glute Workout

Show me some leggies

It’s been some time now that I’ve been wanting to share some of my personal workout routines.

Let’s just say that, by far, this one has been my favorite. This workout is a variation from a leg/glute workout plan by trainer and Glute Guru,  Bret Contreras. I must warn you!, this workout is definitely not for the faint of heart, but if you’re up for the challenge- get ready!

But, before I go onto the workout details, I feel a big need to explain in more detail why this program has been my favorite so far.

You see, my legs grow quickly. They get bulky really, really, fast..and not in the good way. But guess what doesn’t grow proportionately to my legs?? My butt.  My tushy,  derriere, booty, butaay, glutes, whatever you want to call it, does not grow no matter how hard I was hitting my compound leg movements. There lies my frustration. I can do a thousand lunges, squats, deadlifts and nothing, nada! You see for most, the great majority that is, doing compound movements such as the infamous full squat, produce great, wait, not great, FANTASTIC results in the tushy area. But NOT me…ahhh damn you genetics!!

Ok I have to say that alongside this great workout, sprinting and stair running has definitely changed the shape of my legs and butt. Ever seen a sprinter’s lower body? Makes me say wanna say (with my index finer held high, of course), “Yep, I’ll take 1 of those to go, please.”  Losing body fat will make that booty and legs pop on its own. But, it’s also a great idea to help shape them with a good workout plan.

The following is a variation of a program by Bret Contreras. I say variation because some of the exercises are out of sequence, didn’t use all of the exercises he uses/I added some, my reps/sets are different and I improvised using the machines that are in my gym.

Since I’ve been on this plan, I’ve noticed major results in my posterior-chain (erector spinae group, hamstrings and glutes). I suggest to take a before workout picture of a side butt shot, and then one right after you complete this workout. You are sure to see a good pump!

I’m also going to include the weights I use just to give you an idea. BUT, keep in mind that you must cater to your own needs. Your weights are going to be different than mine. For example, in Full Squats the heaviest I can safely and with proper form, perform is around 80#, which is not a lot, but it’s a lot for me. Remember is not about EGO. It’s about doing ’em right! So be SMART and challenge yourself!!

Oh, oh, oh…do some dynamic stretching beforehand! Stretch out those hamstrings and quads really well!

Without further ado:

A.) Full Squats: 6-8 reps x 5-6 sets  (75# and may drop 5-10# throughout) 30 sec rest

B.) Hex-Bar Deadlift (my very favorite contraption ever!!)  4-6 reps x 5-6 sets (150-160#) 30sec rest

C.) Dumbbell High Step-Ups (I use this one) 12-15 per leg x 4-5 sets (10-12#) 30-45sec rest

D.) Weighted Hip Thrusts: 12-15reps x 5-6 sets (30-35 #) 30 sec rest

E.) Cable Single Legged Kick-Backs: 12-15 reps per leg x 5-6 sets (30-40#) 30 sec rest

F.) Weighted 45° Back Extension: 10-12 reps x 4-5 sets (25# plate) 30 sec rest

G.) Weighted Hip Bridges 8-10 reps x 4 sets (40-45#) 30sec rest

F.) Hip Abduction “Bad Girl Machine”: 12-15 reps x 3 sets (50#) 30sec rest

Now that you’ve successfully completed this awesome workout, go dip your lower body into some iced water! just kiddin’.. No, but, seriously you should, if you’re brave enough, you’re gonna need it!

Ice bath or not, you should definitely foam roll soon after and about 4-5 hours after that. Foam roll, foam roll, foam roll.

p.s. Please don’t hate if you can’t sit on the toilet for the next 3 days