April WINGS!

Hey yall!

How did March’s leg challenge go? 90-60-30 were you able to improve your counts?

This month is April – you know, Aries birthdays, spring showers and the start of maxi-dress & umbrella season! (*we hope… North American East coast posse, y’all hear my PLEA!!)

The challenge for the month is all about the WINGS – that’s ARMS – and, like last month’s challenge, it is very simple, in theory, but is all about challenging yourself.

1. Push-Ups > See how many you can do in a 1-up/1-down cadence, in 60seonds & record.

2. 15-60 seconds wide-arm plank > Those of you with a strong core & upper body can do it on out stretched arms; those who are at a more beginner level, do it on your forearms.

3. Dips > See how many you can do in a 1-up/1-down cadence, in 60seconds & record.

4. 15-60 seconds inverted plank hold (*chest up) > again, depending on your upper body strength, you can do it on your hands (arms, extended) or on your forearms

5. 30 seconds reverse arm mini-circles; 30 seconds forward mini-circles

6. 15-60 seconds pike-plank hold > Those of you with a strong upper body can do it with elevated legs; those who are at a more beginner level, do it with your feet on the ground.

The challenge, since I called it one, is to
A) complete the mini-circuit (*with as little rest as possible between moves);
B) improve your push-up and dip counts (*in the minute time);
and lastly
C) challenge yourself to increase the time of your plank (*from closer to 15 seconds, to the full minute)

—

Enjoy it guys! And keep me posted on the progress!!

xo – Mia

Checking IN – Legs challenge

Ladies & Gents,

How goes the 90-60-30 legs challenge?

Are you beating your past days’ numbers? I know on my leg lift days, I was NOT! *cramping* But I have steadily been holding around 85-95 air squats, 26-28 1,2Lunges, and about 20-25 tuck jumps (*the land & spring, power building!!)

Don’t give up and don’t think you only have to do it ONCE! If you’re less concerned about how many, and focus on the WHY you can do this loop 3-5x and get a KILLER leg pump HIIT style! taking a minute rest between cycles.

Keep it up!

Checking IN!

Hey yall!!

Are you excited!? We’ve passed the halfway hump of our LAST WEEK of the 6-week sit-up challenge, how is progress? Do you feel stronger? Are you seeing some changes?

Remember what I said – ABS ARE MADE IN THE KITCHEN – if you eat garbage, you won’t see any progress in muscle definition made as readily as if you cleaned up your eating habits.

That being said, if you’ve made it this far you’ve accomplished a LOT!
KEEP IT UP! We’re almost at the finish line – you can DO IT!

xo – Mia

ps: Are you participating in the 90,60,30 Legs Sculpting challenge?
Have you improved your scores? Don’t forget to record your numbers!

MARCH MADNESS!!

IT’s ALL ABOUT THE LEGS THIS MONTH!!

This challenge is SUPER SIMPLE – in theory!! It’s about YOU vs. YOU, Yesterday.

Set your base-lines TODAY (*yes it should have been Friday, but the post didn’t load, we’re moving FORWARD!)

1. Put 90sec on the clock.
2. Count how many Air Squats (*just body weight) you can do, in 90sec – Knees must bend to 90 degrees (*if you’re able) – and Record.
3. Reset the Clock to 60sec.
4. Count how many Lunges (*left leg & right leg = 1 rep) you can do, in 60sec – Front knee must bend to 90 degrees (*back knee does NOT have to touch the ground) – and Record.

5. Reset the clock to 30sec
6. Count how many Tuck Jumps (*or for those with knee issues, Jumping Jacks) you can do, in 30sec – and Record.

Thats 3 MINUTES of your time. No Big Deal, right? EVERYDAY, your objective is to beat your counts by ONE (*or more).

Are you GAME? LET’S GO!!

ABS CHALLENGE – week 6

HEY EVERYONE!!!

We’re in the final STRETCH! Last lap of the 6-week Sit-Up challenge!

How is it going? Did you find last week hard? I was surprised at how “different” 125 & 150 were!! The extra 25 on Monday & Tuesday were ROUGH, but as the week progressed, it became manageable, even though the abs were SORE!

On Monday & Tuesday, I HAD to tuck my feet for the back 50. For Thurs/Fri, was only the last 25, but MAN it was a CHALLENGE to not pause!

What’s your trick when you hit a plateau – a threshold, for pain, of sorts – how do you cope & over come? I break my reps down into mini-sets, no rest! For the 150, I tried to rock out the 100 & then nail 5x 10, trying to do each set of 10 faster than the last.

THE FINISH LINE IS IN SIGHT!

DON’T QUIT!

xo – Mia

GO Bananas!!

Ok Y’all It’s FRIDAY so let’s start with a JOKE!!

Knock Knock!! – Who’s There? – Banana – Banana, Who?
Knock Knock!! – Who’s There? – Banana – Banana, Who?
Knock Knock!! – Who’s There? – Orange – Orange, Who?

ORANGE YOU GLAD I DIDN’T SAY BANANA?!?!

Corny… I know! But always a CLASSIC & kid’s favorite!
Here are some of the benefits to these two “CLASSIC KIDS’ FAVORITE” Fruits!

*click to enlarge*

Personally, I’m a traditionalist when it comes to these bad boys! They come in their own wrappers! Just peel back the skins and VOILA – instant GOODNESS!

After a few rough years in childhood with banana flavoured meds and mushed bananas with sore throats, I simply cannot STAND the “smell” or “mystery taste” of bananas IN things (*ok, the occasional Chocolate chip banana bread, is FINE!) & I prefer the sensory experience of citrus – peels, oils, piths and juicy goodness!

I’ll post a bit more details about Citrus a lil later on this month 🙂

Low blood sugar and want to avoid a sugar binge? Try one of these, today!

Enjoy,
Mia

MARCH is National NUTRITION Month

Hey Body Morphers,

I hope the last few days of week 5 of our Sit-Up abs Challenge is still rocking!

Anywho… It’s NATIONAL NUTRITION MONTH!!  All month long I will be posting blogs / IG pics (*posts) / Tweets about Food / Nutrition – Dietary needs / Recipes

If you have any questions you want answered PLEASE email them to me bodymorphology@gmail.com (*instead of posting as a comment)

Thanks!

 

AbsChallenge – Week 5

Don’t forget everyone!!

We started WEEK 5 YESTERDAY!

We are up to 150 sit-ups per day, this week!!

Hope you’re all still keeping them up!

Don’t QUIT!!

xo – M

Free-Music FRIDAY! DO WORK!!

HEY YALL!!

Great Great news! I HAVE FREE STUFF TO GIVE YOU!

If you have heard of, or have seen, or have followed, @gymbooty on Twitter or Instagram, you may think … UGH! #creeplife.

Why? Because, it’s ALL pix of sexy women in the gym…

Well, here’s my question to YOU :: UM WHAT ELSE WILL MOTIVATE YOU TO KEEP WORKING OUT, IF NOT SEEING IMAGES OF WHAT YOU’RE DREAMING OF ACCOMPLISHING?!?

Anywho, for even MORE Motivation, the lovely people behind the beautiful behinds of GymBooty, put out a DOPE workout CD, so aptly titled DO WORK!

(*You can download the ZipFile HERE)

It’s that Mean-Mug-wearing, HeadNod Music to get the body MOVING while you get in BEASTMODE! Hip Hop, EDM, and MY FAVE song when I’m DEEP into some filthy tension on the Spin bike: 300 Violins !! (*not well known, but KILLER instrumental!)

The songs aren’t “New” – not that everyday Top40 kinda Playlist (*WARNING: THE VOCALS ARE EXPLICIT) But, I would DEF recommend this for a HEAVY day!!

Play it LOUD, with BIG headphones so when the Fakers at the gym see you coming, they know you mean BUSINESS!!

Enjoy!

xo – Mia

Abs Challenge Update!

Hey Bodymorphers,

Just touching base wtih you all!! We are on Day 4 of Week 4!!
I know I missed the boat on Week 3 (*my Sit-ups were done, but I just was NOT WORKING while I was away in Trinidad & Tobagao, on vacay!) – Carival Life is BEAUTIFUL!! And a 6-pack built on clean eating and hard work, plus my daily sit-ups REALLY made wearing my impy-skimpy costume a little more manageable & less daunting!!

Hope you are all doing well & keeping your reps up!
We’re now at 125 sit-ups per day on the #bodymorphology version of the 6-week Sit-up Challenge!
(*Those of you who were doing the “original” version would be at 85 reps per day.)

Whichever version you are following PLEASE DONT QUIT!!
You’re doing GREAT and you’ve only got 3days and 2weeks LEFT!!

YOU CAN DO IT!!