IM IN LOVE WITDA COCO

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I don’t struggle with muscle cramps often, but on days that I do…

Hold on…

This is starting to sound like”The Most Interesting Man in the World” Dos Equis Ads…

Let’s re-group. 🙂

On days that I struggle with muscle cramping- which is usually on the days that I do longer cardio sessions- I throw back some coco water for the electrolyte boost.

This stuff packs 325mg of Potassium + 22mg of Magnesium + 110mg of Sodium in just 8 fl. oz!

Do you like coconut water? Sound off in the comments below! 🙂

(Please note: If you suffer from excessive cramping- it is best to see your healthcare provider to rule out any underlying medical conditions. This post is primarily for anyone who suffers from occasionally muscle cramping due to excessive sweating.)

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WINTER CHALLENGE!

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Enrollment is now open for my Winter Challenge! Looking for motivated individuals who want to make 2016 the year of their best body yet! 🙂

Click the ‘Challenge’ tab from the menu bar for more details!

#NEVERMISSAMONDAY

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Waking up for a Monday morning workout can be extra tough, especially if you spent your whole weekend on the couch or enjoying marvelous foods and spirits. (Hello Holidays!) Whether it’s before work, during lunch time, or after work- Not missing your Monday workout is important if you want a routine that you will stick to for more than a couple of weeks.

Here’s 4 Reasons Why:

1. Working out on a Monday will set momentum for the rest of your week. Never underestimate the power of momentum. Starting your week off on the right foot will give you the push you need to finish off strong.

2. When you train, your body releases endorphins and this can be a great way to get over your case of the “Mondays” that we all seem to experience.

3. You will be more likely to eat healthy throughout the day, as you will be in a healthy mindset.

4. Sticking to your scheduled Monday sweat-sesh will make you feel in control of your week, and that you can take on anything!

If you need additional motivation, don’t hesitate to search the #nevermissamonday hashtag on social media! 🙂

Fearless Fit Female: Mindy

I’m super excited to begin featuring Fearless Fit Females (that’s a tongue twister :p) on my Blog! Without further ado, I’m proud to introduce the first Fearless Fit Female:

Mindy

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Mindy is committed to health and fitness and has sculpted a beautiful body without sacrificing her feminine curves! Check out the mini interview below:

 

How did your fitness journey begin?

I got wrapped on in school and realized I didn’t like my body anymore. I had gained weight and lost muscle. I started eating better and losing weight but I wasn’t toning like I wanted so that’s when I began going to the gym and got addicted to fitness.
 
Who or what are your strongest motivators?
My real family and my gym family!
 
What is your favorite healthy treat/meal?
I love turkey tacos in lettuce cups and pizza made with zucchini… It feels like you are eating unhealthy but it’s so yummy. 
 
Tell us your favorite, “must-do” exercise:
Squats and Deadlifts!
 
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You can follow Mindy’s fitness journey on Instagram at @mindysttnprty!

‘The Primadonna Fit’ Activewear PREVIEW LAUNCH!

Hello everyone! 🙂 I’m officially launching a preview of my new activewear line called The Primadonna Fit.

You can view the preview items under the SHOP tab, or visit Beda Boutique (my storefront) by clicking here!

Let me know what you think of the preview items in the comments section! I love any and all feedback! 🙂

 

The Primadonna Fit

FUN. FASHIONABLE. AFFORDABLE.

PLANK IT OUT: The Best Core Exercise

Abdominal crunches do not flatten your mid-section. Knowing this has probably just freed up 10-minutes of your workout time. PLANK IT OUT for those 10-minutes and strengthen your core while working multiple muscle groups at once!

Abdominal crunches activate the well-known rectus abdominis muscle, also known as the six-pack (if its definition is visible through the overlying body fat and skin). You can work this muscle to absolute fatigue but nothing is going to happen to the body fat that is layered on top of it (I like to refer to this as the ‘blanket’). Your body can’t take that ‘blanket’ and transform it into more six-pack muscle, nor does it use this ‘blanket’ as fat for fuel for the exercise. Spot reduction is probably the most famous fitness myth, yet we cling to it with great optimism. For some reason, we hope that if we keep trying to spot reduce, or keep doing those 100-crunches a day, it may eventually work. It won’t, so change your focus. Cut the boring crunches out of your workout and expend your energy elsewhere.

FIRST & FOREMOST- DO YOUR CARDIO. Aerobic exercise elevates and maintains your heart-rate in an effective target zone over a period of time (calculate your fat burn zone by first finding your max heart rate *220-your age* then multiple this number by 60%-70% *max HR x .6-.7* The resulting number is what your heart rate should be within to burn body fat). After about 20-30 minutes (every body is different) your body switches from using carbohydrates to fat as fuel, since fat is a better fuel source. Now you are in your fat-burning zone for the rest of your aerobic workout. Burning body fat will allow you to see more muscle mass, and will remove some of the stubborn ‘blanket’.

SECONDLY, STRENGTHEN YOUR CORE. The muscles of your core are deeper and more important than just the rectus abdominis. Your core is your foundation of strength. These muscles connect the upper and lower body, and, like a chain, you are only as strong as your weakest link. Core muscles keep your spine and pelvis in proper alignment while you work and play, providing stamina and preventing injury so you can work and play harder.

If you’re still attached to the idea of spot reduction, know that core strength can affect the appearance of your waistline. Strong muscles in your core, as well as other key upper and lower body muscles, enable better posture when standing and sitting, giving the illusion of a trimmer tummy. Strengthening your core also ignites your ‘inner corset’ pulling you into a beautiful hourglass figure!

As a Personal Trainer, I personally believe that PLANKS ARE HIGHLY UNDERRATED.   Any backlash or boredom regarding planks is probably the result of doing them incorrectly. A lot of people think it’s an easy exercise, so they don’t keep their pelvis in a neutral position (it’s either too high or too low). They also don’t keep their shoulders aligned and retracted, allowing the shoulder blades to wing up, and don’t fully engage the transverse abdominus and glutes at the same time. So how do you know if you’re doing them wrong? If you’re feeling the burn in your lower back and arms and not through your core, glutes, and quads.

PLANK IT OUT PROPERLY (Now that’s a mouthful!):

  • Assume the plank, or “pre push-up” position.
  • Make sure your hands are placed shoulder-width apart and in line with your shoulders.
  • Make sure your feet are hip-width apart.
  • Make sure your spine is in a neutral position (no peaks or pikes with your booty!)
  • Make sure you are contracting your core, your glutes, and your quads.
  • Always keep your neck/head neutral (think of keeping your spine in a straight line)

The FUN thing about planks is that there are so many VARIATIONS and so many different positions you can do to isolate different muscles! But I think that deserves it’s own post!

PLANK IT OUT, you won’t be disappointed with the results… I promise!

😉

Xo,

PF

 

 

 

FREE Guide to Supplements!

FREE Guide to Supplements!

Subscribe to the Primadonna Fitness Blog today to receive your FREE Guide to Supplements!

Ahhhh, the wonderful world of nutrition supplements.

We know how confusing it can get out there, all alone and dependent on what the vitamin sales reps are telling you. That is exactly why I designed this FREE Guide for all of my Blog subscribers!

I have tried an unlimited amount of health and fitness supplements and have compiled a handy-dandy list of what supplements work best for an active female! Best of all, I am not a paid spokeswoman for any nutrition supplement company… so you can trust my suggestions!