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

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 Week 2

Hey Guys,

Just a reminder for the Sit-up Challenge.

We are starting week TWO (2):
For those of you doing Corey’s version, you take your base 40 sit-ups and add 15 every day this week.
i.e: its 65 per day.

For those of you doing MY BodyMorphology version, you take your base 50 sit-ups and add 25 every day this week.
i.e: its 75 per day.

For those of you who jumped in at a later start, you can Continue from YOUR day 1-7, until you’ve completed a week. Or, if you did multiple rounds of 50 in the first day(s) to catch-up, you’re starting monday as Day 8 (day 1 of week 2) with us.

Or if you’re only hearing/reading about the challenge now, you can start today as Day 1 of Week 1, with 50 sit-ups.

Keep sending me progress!! I’m overwhelmed by the reach and the responses from all over the globe!!
And don’t forget to @mention me (@therealmiamazin) and to #hashtag #bodymorphology

Cheers,
Mia xo

MOTIVATION MONDAY — 6 week Abs Challenge!!

Hey y’all,
it’s been a minute!
Sorry to say that I had succomb to the New Year, new schedule, fall off track with blogs, dilema.

Anywho, I have some thing to help with those New Year Resolutions. For some of you, whom may ALREADY be slipping back off the wagon, here is a “fun” challenge (*those who know me, or have been reading my blog for a while, know that I have a “different” idea of fun than some) > via Corey Hancock: https://www.facebook.com/#!/events/117816718394603/120534628122812/?notif_t=plan_mall_activity

40 sit ups, daily – this week. Each week following you add 15 daily sit-ups
Ergo, week 6 you’re doing 115 sit-ups per day.

As per usual – I decided to up the Ante in True #bodymorphology style!
In MY challenge, you START with 50 sit-ups, daily, and add 25 per day, each week following. Ending with 175 sit-ups per day on week 6.

FOR BOTH CHALLENGES ::
You do as many reps as you can (*up to the expected max for the day) concurrently, and if you fail you have 29seconds – i.e. “Not more than 30sec rest” – to jump back in and knock out the remaining reps.
Need more than 30sec rest? “Can’t” (< GOD I HATE THAT WORD!!!!) complete the reps that day? FINE! You *FAILED* ONE DAY… going to sit around in a pile and mope? Or will you "Man Up" & jump back in tomorrow!?!?
It's a personal CHALLENGE, no judgements, no prejudice, no fouls…

LIKE I SAY: The only competition YOU face is YOU, from yesterday!

OH!! & If you're on Twitter or Instagram, and taking part in the challenge, please follow me ( @therealmiamazin for both ) and feel free to post weekly progress pics!! Don't forget to hashtag #bodymorphology on your pix, so I can repost/ retweet!! – IF your Account(s) are PRIVATE, I will not see your post, so please get a friend who I follow to post/repost for me, and @ me!

LET'S F*CKIN' GO!!!

crunches

*FYI: today is DAY 1, so y’all better drop and gimme 50… or 40 🙂

Ciao,
Mia xo

PS – THERE WAS NO MANDATORY DIET MODIFICATION BUT KEEP IN MIND (AS I ALWAYS SAY) THAT ABS ARE MADE IN THE KITCHEN. THE KEY TO POPPING ABS, IS LOWERED BODY FAT PERCENTAGE – THIS CHALLENGE WILL NOT LOWER YOUR BODY FAT SIGNIFICANTLY – IT IS A GREAT CORE STRENGTHENING PRACTICE WHICH CAN GIVE YOUR MUSCLES MORE DEFINITION AT YOUR CURRENT BODY FAT PERCENTAGE. THE ONLY WAY TO BRING YOUR BODY FAT PERCENTAGE DOWN IS THROUGH PROPER HYDRATION, CLEAN EATING & DAILY EXERCISE (*INCLUDING CARDIO).

Reindeer Games…

I was a wee bit ahead with my 12-days countdown, so here is the Christmas Eve “fun” for ya! A little Holiday Challenge that I’ve Festively dubbed “Reindeer Games”

It’s simple and it’s FUN – for the entire family, people of all ages! (*I SWEAR)

Basic premise ::

If your family is anything like mine, there is Christmas music playing throughout the day – at least on and off, if not consistently. The jist of the challenge is this: when you hear a “key word” you do the activity that is associated with the word!

*Since it’s the holidays, I won’t judge if you don’t do it ALL day, nor if you aren’t comfortable doing it outside of the house – because, let’s face it, WHO will really know, if you did it or not? (*ONLY SANTA… exactly!!)

Ok? Get it? Challenge Accepted? GOOD!

When you hear:                  YOU DO:

SANTA/Claus                     20 Air squats
REINDEER/Rudolph          10 burpees
CHRISTMAS/Chanukah     5 air squats, 4 lunges, 3 tuck jumpes, 2 pushUps, 1 burpee
PRESENTS/Gifts/GIVING  20 Mountain clumbers
FESTIVE/Holiday               15 in & outs (*plank position 2-foot hops)
MENORAH/Lights              25 candle stick jumps
STAR                                  15 Star/Diamond Jumps
DECORATION/Ornament   20 lunges
TREE/Wreath                      15 squat jacks
JOY/Family/LOVE               5 burpees – 5 pushUps – 5 tuck jumps
SNOW/White/ FROSTY      25 jumping jacks

ENJOY!! HAVE FUN WITH IT!!

~~>> HAPPY HOLIDAYS EVERYONE <<~~

New Postings for the NEW YEAR!!
(*Can you believe it’s already “NEW YEAR” next week?!?! Eeeep!!)

xo – Mia

12th Day of Fitmas

IT’s HERE!!! We’ve MADE IT!!

IT’s the LAST DAY of FITMAS!!

Here we GO!!

On the TWELFTH DAY OF FITMAS my Trainer gave to ME:

  • 12 head/forearm/hand-stands – *try* to hold for 2-5sec (yes, you can use a wall)
  • 11 Hindu PushUps
  • 10 x 5-Burpees
  • 9 x 20 Scissors
  • 8 x 25 Jumping Jacks
  • 7 x 20 Mountain Climbers
  • 6 x 30 Crunches
  • 5 x 20 Sumo Squats
  • 4 x 30 Switch Lunge Hops
  • 3 x Max Dips
  • 2 x Max PushUps
  • 1 mile at my fastest pace

HOW DID YOU DO?!?!
Did your mile time get faster? Did your Max numbers grow?  Did you master the HARD parts? Did you break through some original “I Can’t” moments?

Feel free to email me with any comments or ideas for future challenges!!
>> bodymorphology@gmail.com

Hope you had fun with it! Tomorrow we have a SPECIAL CHRISTMAS CHALLENGE!

xo – Mia

11th Day of Fitmas

SNAKE EYES!! 11 – WOO!!

We’re almost there, y’all!!

On the Eleventh Day of Fitmas my TRAINER gave to ME:

  • 11 Hindu PushUps – FYI: in case you don’t know – LOOK HERE
  • 10 x 5-Burpees
  • 9 x 20 Scissors
  • 8 x 25 Jumping Jacks
  • 7 x 20 Mountain Climbers
  • 6 x 30 Crunches
  • 5 x 20 Sumo Squats
  • 4 x 30 Switch Lunge Hops
  • 3 x Max Dips
  • 2 x Max PushUps
  • 1 mile at my fastest pace

10th Day of Fitmas !!

PERFECT TEN!!!

Well…

Maybe not “perfect”…
I guess it ALL depends how difficult you’ve been finding the challenges! (*welp…)

Anywho… here’s CHALLENGE #10

On the Tenth Day of Fitmas my TRAINER gave to ME:

  • 10 x 5-Burpees
  • 9 x 20 Scissors
  • 8 x 25 Jumping Jacks
  • 7 x 20 Mountain Climbers
  • 6 x 30 Crunches
  • 5 x 20 Sumo Squats
  • 4 x 30 Switch Lunge Hops
  • 3 x Max Dips
  • 2 x Max PushUps
  • 1 mile at my fastest pace

9th Day of Fitmas

On the Ninth Day of Fitmas my TRAINER gave to ME:

  • 9x 20 Scissors
  • 8x 25Jumping Jacks
  • 7x 20 Mountain Climbers
  • 6x 30 Crunches
  • 5x 20 Sumo Squats
  • 4x 30 Switch Lunge Hops
  • 3x Max Dips
  • 2x Max PushUps
  • 1 mile at my fastest pace

Santa-squats

8th Day of Fitmas

 

On the Eighth Day of Fitmas my TRAINER gave to ME:

  • 8x 25 Jumping Jacks
  • 7x 20 Mountain Climber
  • 6x 30 Crunches
  • 5x 20 Sumo Squats
  • 4x 30 Switch Lunge Hops
  • 3x Max Dips
  • 2x Max PushUps
  • 1 mile at my fastest pace