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Get into Great Shape

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Emily Reynolds is a World Bodybuilding & Fitness Federation (WBFF) pro Diva Bikini athlete, an International Natural Bodybuilding Association (INBA) pro bikini athlete, O’Neill 365 Icon, figure champion, competition coach, personal trainer, nutritional and wellness consultant, fitness personality and model.

You Don’t Need a Big Budget to Get into Great Shape

Turn your living room, bedroom or yard into your own private workout studio. Clear some space and take your commercial break fitness!

Go through each one for a full body workout that doesn’t even require any equipment! You can even do this workout in a hotel room when you are on vacation or traveling.

More Fitness Ideas

• Go local: Check out your homeowners association or apartment complex to see if they have a gym. These are free to you so there are no excuses.

• Try the library: Go to your local library and check out some exercise DVDs to change up your routine. Pop one in your DVD player or computer and get to it! Ask friends what workout videos they have at home and see if you can borrow some to get going.

• Get online: YouTube.com has MILLIONS of 100 percent free workout videos. Everything from your average person demonstrating a few of their favorite moves, to professional fitness trainers walking you through a full body burn.

• Play outdoors: Run, walk, hike, bike, climb some stairs. You’d be surprised at how many things you can find outside to work yourself out underneath a sunny sky or starry night.

Last but not least, if you have a gym membership, use it! If you don’t use it because you’re not sure what to do once you get there, don’t feel alone.
I hear all the time how overwhelmed people are at the gym, not knowing if a machine is for arms or legs. It can be intimidating.

Even if you are not new to your gym, I encourage you to go in and ask for a formal tour of the facility. You can use this time to ask the friendly and willing gym staff any questions you have such as:

• Where are the shoulder machines?

• What do you recommend I use to workout my glutes?

Also inquire about the classes they have and ask for the weekly schedule so that you can post it on your fridge. Generally, these classes are free with your membership, so take advantage. See if they have weekend boot camps, too. These can be a great way to kick start a healthy weekend and keep you on track!

Whatever you do, just get moving! The first step is always the hardest. But your body will thank you for it!

Get more healthy lifestyle tips in my “Eat Clean to Stay Lean” ebook!

160x600_Emily

Remember…Be your best you
Emily Reynolds

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Holiday Workout

Lisa has been competing in the bikini division with the NPC organization since July 2011 and fell in love with it. Competing keeps her body in the best condition it can possibly be in and keeps her laser focused on eating 6 healthy meals a day. She has 2 children that are competitive athletes, so it is important to teach them how to take care of their body for maximum performance. She works a full time job as a pharmaceutical representative. Excuses are not apart of her lifestyle. She is striving to be a professional athlete in the IFBB league and to be an internationally published fitness model.

No time for the gym????

Oh the holidays are here!!!!!

With the holidays comes parties, shopping, family gatherings and lots of planning! So where does going to the gym fit in with all this holiday hustle and bustle?

Fitting in a workout right now can be challenging with so much to do and limited energy.

So I thought I would jot down a few of my favorite exercises that I do at home when there is no way I can make it to the gym.

Also I suggest “GO” pre workout powder by EXT Sports to give you some extra energy and focus to get everything in and “BLOX” by BPI sports for your amino acids supplement to help with recovery!

This is also a workout that can be done in a hotel room if you are traveling. Do these 6 exercises as 1 set. However much time you have is how many sets you should do. Try to workout for a minimum of 30 minutes so theoretically you could get 4 sets in or more!!!!

Happy Holidays to you!

10 Burpee’s
Walking lunges 15 each leg
High knees 30 seconds
Curtsy lunge 15 each leg
Jumping jacks 1 minute
Squats (fast and squat low) 30 seconds

Lisa McLean Humble

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12 Tips to Maintaining a Healthy Lifestyle

Emily Reynolds is a World Bodybuilding & Fitness Federation (WBFF) pro Diva Bikini athlete, an International Natural Bodybuilding Association (INBA) pro bikini athlete, O’Neill 365 Icon, figure champion, competition coach, personal trainer, nutritional and wellness consultant, fitness personality and model.

12 Tips to Maintaining a Healthy Lifestyle

Once you reach your fitness and health goals, you’ll want to maintain what you have worked so hard for. You want to live a lifestyle that supports the mind, body and soul that is your best you!

Here’s 12 tips to help make your wellness more than just a passing fad, but part of your lifestyle:

1. If you can walk or bike somewhere, choose this over driving.

2. Always order your dressing on the side or get fresh salsa to flavor your salad or main dish.

3. Before attending an event where you know you’ll be tempted, have a snack-size meal packed with lean protein and veggies so it is easier to pass on the processed breads and fatty appetizers.

4. Chew each mouthful at least 20 times (yes, count when you’re chewing!). It helps with digestion and slows your eating down.

5. Eat half your plate and wait 10 to 15 minutes before continuing. You may find yourself full before you even start the second half.

6. Use 9-inch plates rather than 12-inch plates to help you control portions.

7. Make sure at least 50 percent of your meal is green – meaning lots of veggies!

8. Eat your veggies first, then protein, lastly carbs. Carbs are usually the first thing people go for, but it can also fill you up faster.

9. Brush your teeth after meals. This staves off the habit of continuous snacks.

10. Pack your lunch and snack the night before. Do it while watching your favorite TV show or listening to music so it feels like a part of your life, not something that’s taking you away from it.

11. Park far away from wherever you go when you run your errands. Those extra steps will add up!

12. Take the stairs whenever possible. If there’s an elevator indoors, there’s also likely a set of stairs nearby.

Get more healthy lifestyle tips in my “Eat Clean to Stay Lean” ebook!

Remember…Be your best you
Emily Reynolds

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Lunges and Plyometrics

Lisa has been competing in the bikini division with the NPC organization since July 2011 and fell in love with it. Competing keeps her body in the best condition it can possibly be in and keeps her laser focused on eating 6 healthy meals a day. She has 2 children that are competitive athletes, so it is important to teach them how to take care of their body for maximum performance. She works a full time job as a pharmaceutical representative. Excuses are not apart of her lifestyle. She is striving to be a professional athlete in the IFBB league and to be an internationally published fitness model.

Lunges and Plyometrics for Tight Legs and Glutes!

I have been asked so many times for my leg and glute workout so I thought I would share one variation of it with you that blast calories and fat as well as tightens and tones your quads, hamstrings, and glutes. Typically I train legs 2 times a week or every 4 days.  My workouts depend on my schedule for the day because I work full time as a pharmaceutical rep and I am married with 2 children! I have a lot to juggle and sometimes my workouts have to be intense and quick like today for instance!  Every other leg workout, I will incorporate plyometrics into my training for added intensity.

Truly plyometrics are my secret to great glutes. Not many people are willing to jump around the gym like a monkey but if you are then here is a workout that when you combine a good clean diet with it you will look back in time and be excited about your progress.

I have also recommended some supplements that I use on training days. I love “GO” by EXT for my pre workout drink. I add GO to 6 ounces of water about 15 – 20 minutes before I begin my training.  It gives me just a little more edge and ability to get more reps in especially when I am incorporating plyometrics. I also use “Blox” by BPI which are Silk Amino Acids used post workout with 8 ounces of water.

Amino Acids are your building blocks for muscle.  There are a lot of great supplements out there but these are the ones I have at home that I use and have had success with. Please inbox me on Facebook or Twitter with any questions or comments!!!

xoxo Lisa

5 minute warm up on treadmill
*Smith machine lunges 20 reps each leg 3 sets
Jump lunges 30 seconds
*Walking lunges with db’s 25 reps each leg 3 sets
Box jumps 30 seconds
*Curtsy lunges 25 reps each leg 3 sets
20 Frog jumps
*Reverse lunges 25 each leg 3 sets

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commercial break fitness

Emily Reynolds is a World Bodybuilding & Fitness Federation (WBFF) pro Diva Bikini athlete, an International Natural Bodybuilding Association (INBA) pro bikini athlete, O’Neill 365 Icon, figure champion, competition coach, personal trainer, nutritional and wellness consultant, fitness personality and model.

You Don’t Need a Big Budget to Get into Great Shape!!!

Turn your living room, bedroom or yard into your own private workout studio. Clear some space and take your commercial break fitness!

Click the FB image below to watch the video

Watch me on YouTube commercial break fitness

Go through each one for a full body workout that doesn’t even require any equipment! You can even do this workout in a hotel room when you are on vacation or traveling.
More Fitness Ideas

• Go local: Check out your homeowners association or apartment complex to see if they have a gym. These are free to you so there are no excuses.

• Try the library: Go to your local library and check out some exercise DVDs to change up your routine. Pop one in your DVD player or computer and get to it! Ask friends what workout videos they have at home and see if you can borrow some to get going.

• Get online: YouTube.com has MILLIONS of 100 percent free workout videos. Everything from your average person demonstrating a few of their favorite moves, to professional fitness trainers walking you through a full body burn.

• Play outdoors: Run, walk, hike, bike, climb some stairs. You’d be surprised at how many things you can find outside to work yourself out underneath a sunny sky or starry night.

Last but not least, if you have a gym membership, use it! If you don’t use it because you’re not sure what to do once you get there, don’t feel alone.

I hear all the time how overwhelmed people are at the gym, not knowing if a machine is for arms or legs.  It can be intimidating.

Even if you are not new to your gym, I encourage you to go in and ask for a formal tour of the facility. You can use this time to ask the friendly and willing gym staff any questions you have such as:

• Where are the shoulder machines?

• What do you recommend I use to workout my glutes?

Also inquire about the classes they have and ask for the weekly schedule so that you can post it on your fridge. Generally, these classes are free with your membership, so take advantage.  See if they have weekend boot camps, too. These can be a great way to kick start a healthy weekend and keep you on track!

Whatever you do, just get moving! The first step is always the hardest. But your body will thank you for it!

Remember…Be your best you
Emily Reynolds

Follow me on
Facebook
Twitter
YouTube

Body after baby – Meaghan Terzis

Meaghan Terzis is a published fitness model, national level bikini competitor, personal trainer, spokes model and face of FLXyoga and mother of two.

It all started for me four years ago, after the birth of my first child. I had put on 40lbs with the pregnancy. I had no idea about proper nutrition and would eat out regularly. I thought working out was killing yourself at the gym for hours on end. I was feed up and not happy about my body. I became self conscious and embarrassed of the way I looked and felt in my clothes. At this point I know I had to take control and change my lifestyle, but where to start? I contacted an old friend from high school who became a personal trainer and nutritionist. With the help of Renee I started training regularly 4-6 days a week with structured programs that from start to finish were an hour to an hour and twenty minutes long.

My gym time was minimal, my workouts were tough and to the point. Also I found a gym that had daycare so my daughter would come with me. I also went out and bought some workout equipment for my house, so if for whatever reason I couldn’t make it to the gym I could workout in the comfort of my own home. So there were no excuses. Renee also helped me to clean up my diet. She taught me the value of eating healthy and the importance of eating 5-6 meals a day. I took out sugary and salty foods, she introduced complex carbs like sweet potatoes and brown rice instead of breads and pastas. I eat my fruit in the morning and vegetables throughout the day, and she enforced the importance of eating lean sources of protein to help build muscle. Lets not forget about the importance of hydrating our body’s by drinking water. I went from drinking 2 cups a day to drinking 2 litters a day.

I also kept a daily food journal were I kept track of everything I eat. I would list the meals from meal one to meal six. I recorded the time of the meal and how much I eat. I would circle any cheats in red, so I could see where I needed improvement. This is a great tool to have to help keep you on track and focused.

The last thing I did was I took biweekly photos of myself to see my results. The last thing I wanted to do was throw on a bikini for a photo when I wasn’t  happy with my body, but I highly recommend it.

As the weeks went by I could really see the weight coming off and my body starting to transform. It’s been four years since I started this journey and have had a second child in-between, and my physic is the best it has ever been all thanks to determination and taking the initiative to change my life. If I can do it so can you.

Meaghan Terzis

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Goal Setting

Lisa has been competing in the bikini division with the NPC organization since July 2011 and fell in love with it. Competing keeps her body in the best condition it can possibly be in and keeps her laser focused on eating 6 healthy meals a day. She has 2 children that are competitive athletes, so it is important to teach them how to take care of their body for maximum performance. She works a full time job as a pharmaceutical representative. Excuses are not apart of her lifestyle. She is striving to be a professional athlete in the IFBB league and to be an internationally published fitness model.

Happy Autumn! :)

Halloween and the color of the leaves changing always sparks my mind to think about the holidays approaching and all the wonderful holiday foods as well that I will be enjoying!

About this time of year, I also begin thinking about the new goals or opportunities of improvement I would like to set for myself for the beginning of the year. Some of the things I have had on my mind that I would like to begin 2013 with is incorporating Yoga in my weekly training for strength and flexibility as well as biking.  I have always wanted to complete a triathlon but I do not own a bike and swimming is only something I entertain  when it is 90 degrees or higher outside lol!!! So I was driving in my car today and I thought to myself “why wait?”  Why not go ahead and join a yoga studio or take some classes at the gym to kick start my goals for the new year??????

With all the extra calories that we ingest during the holiday season shouldn’t we kickstart our fitness before we take in all those extra calories???
So what are your goals for the new year?
Join a gym?
Walk 30 minutes a day?
Complete a 5k?
Change your diet one meal at a time?
Be a better role model for your daughter so she knows how to take care of herself?
Train with your son at the gym to build his self-esteem?

Go ahead and put a plan in place now!! You will be amazed at how good you will feel when January 1 rolls around and instead of you gaining 10 lbs over the holidays you lost 5 lbs and are already hitting your goals 2 months early!!!!! I will commit to doing this with you!  This week I will begin to check the schedule at the gym for the yoga classes as well as check the prices of the local studios that are close to me.

Who is with me?

As always I would love your comments and feedback.  You have great ideas too so let me hear them!!

xoxo Lisa McLean Humble

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My Fitness Journey and Routine

Heidi Cannon is a WBFF PRO Fitness Model, Stunt Performer, Dancer and Athlete. She entered her first show in May 2011 where she placed 2nd in the BCABBA Fitness Category, She entered a WBFF show 2 weeks later and placed 3rd in the Diva Fitness model category. In June 23 2012 she entered the WBFF fitness model and bikini diva model caterogry where she got first place and her pro card for fitness model and 3rd place for bikini diva. Her plans are to compete at the wbff worlds in 2013 and will be competing in mulitple dance competitionsons in early 2013 as well as training for her first rode bike race.

When did you start working out and what inspired you to do so?
I have always worked out but what really sparked me into training and competing was getting ready for my wedding day :

What is your favorite cheat food?
PIZZA!!!!!!!!! If I could I would live off it!

Describe your workout routine: (Days/Exercises/Sets/Reps)

MONDAY
Morning: Cardio spin class or out door cycle ride
Evening: 2 hrs of cardio (dancing)

TUESDAY
Morning: 6am spin class 1hr
Afternoon: Chest/back

WEDNESDAY
Morning: Cardio (treadmill /elliptical or Cycle 1hr)
Abs triceps /biceps /shoulders

THURSDAY
Morning: 6am spin 1hr
Evening: weighted legs/gluts

FRIDAY
Morning:1hr cardio treadmill or elliptical Triceps/biceps/shoulders/abs
Evening: dance 2hrs

SATURDAY
Usally Ride my dirt bike or cycle

SUNDAY
Morning: Cardio ( Racing my dirt bike) or Running for 45mins -hour

To intensify my workouts I typically wear my 30 pound vest, to get that extra calorie burn!

Describe your nutrition plan
Protein !! Very basic lots of veggies of fish and chicken rice and lean red meat

What time of day do you workout and why?
Its all above in my workout plan :)

What’s your best fitness tip (this could be related to training, nutrition, personal attitude)
Try and try again! I you first don’t succeed then try try again! This is me to a “T” Im very determined and if I want something bad enough I try my best to do it! Nothing in life comes easy ! You have to work for it, but when you get it , The feeling is amazing!

How do you balance career/social life/family and fitness?
LOl ask my hubby! I would have to say marrying a man and having friends that are similar interests is key ! I always surround myself with positive people with goals and drive!!

Heidi Cannon
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My Fitness Journey to Health

Emily Reynolds is a World Bodybuilding & Fitness Federation (WBFF) pro Diva Bikini athlete, an International Natural Bodybuilding Association (INBA) pro bikini athlete, O’Neill 365 Icon, figure champion, competition coach, personal trainer, nutritional and wellness consultant, fitness personality and model.

But it wasn’t always this way.

I know better than most the power of nutrition and exercise. I know because in the not-so-distant past, I suffered from a health condition that crippled my entire world. The only thing that saved me was a healthy diet, fitness and the power of believing in myself. This is how I got to where I am today. I grew up healthy and fit for most of my life. After college, I started noticing that I wasn’t feeling like myself anymore. I didn’t have the energy I used to. I started experiencing ailments I never had. Eventually, these ailments worsened to the point that I could barely get out of bed some days. Every joint in my body ached, I suffered from chronic headaches, my stomach hurt all the time and I felt as if I was allergic to everything. My life was in a downward spiral with no end in sight. This went on for many years.

After countless doctor visits and several second opinions that gave me diagnoses such as lupus, fibromyalgia, IBS, diverticulitis, chronic fatigue – I was even told by one doctor that I should be put on disability – I was left feeling hopeless. I finally found a doctor who accurately diagnosed me. I had Graves disease. Graves disease is an autoimmune disorder that leads to overactivity in the thyroid gland. The thyroid does many things in the body, one of which is regulating a person’s weight. Even though weight gain was the least of my concerns, in the years that I was sick, I gained an unprecedented amount of weight: 40 pounds. I went from an extra small to a size 13.

The doctor’s orders were to have my thyroid completely removed. I did it, but I know now today that wasn’t necessary. And it caused a whole host of other problems in my body as a result. I was fed up with the doctors, and sick and tired of feeling so extremely sick and tired. But, I refused to end my search for answers; I felt that doing so would be a death sentence. So one day, I made a life-changing decision. I decided to fire my doctors and hire myself to take control of my health. I didn’t just want change; I needed change. There simply was no other option in my life.

From that decision, began my journey.

I hired a personal trainer, a nutritionist and started to take wellness supplements. I worked with holistic practitioners who taught me the power of natural medicine. I was driven, dedicated and determined to take back my health and my life.

During this time, I knew someone who competed in figure competitions. The transformation of her body was inspiring to me. After some convincing, I reluctantly decided I was going to start training for one; I felt it would give me that extra push I needed to focus on getting well. I’m not going to lie, it wasn’t an easy journey. In fact, it was one of the most challenging things I had done. It took a lot of work, both physically and mentally. But, I made a vow to keep pushing forward and never turn back.

At the end of my first 12 weeks of serious focus, exercise and nutrition, I couldn’t believe my progress. I had lost 27 pounds and dropped to 18% body fat. I then took that step I never thought I could or would; I entered my first figure competition at the NPC. I ranked fourth place in my first show. Figure and bikini competitions soon became another passion of mine.

With my newfound focus on wellness, nutrition and fitness, I had my life back and felt better than ever. From that point on, I spent countless hours researching, learning and experimenting with nutrition and fitness. The more I learned about holistic living and the power of the body and mind, the more I realized everything we need is in nature and within ourselves. The pure power of a healthy, natural lifestyle is something I will never stop believing in.

I knew I had to do something with my journey. I wanted to share it with the world. And that’s exactly what I do every single day. As a fitness personality, competition coach and trainer, I am able to share my knowledge. My mission is to inspire and change lives through my experiences and my love for helping people.

I love being in the fitness industry because I see people every day take charge of their bodies, and empower themselves to make the changes they want in their lives and experience incredible results. There is no greater feeling than the rewards of a healthy, fit lifestyle. And these rewards trickle into every aspect of your life, because you can’t fake feeling absolutely amazing. To me, there is no greater reward than coaching people on this journey to health, wellness and success.

As a coach, I practice what I preach and believe in what I do. Along with fitness, eating and living clean, the power of positive thinking and believing in yourself is hands down, the single-greatest thing you can do for yourself.

If I can turn my health and my life around against all odds, so can you.  I am this passionate about health because I know what it’s like to go without. Each one of us has what it takes to get right where we want to be. You have the power to live your life healthy, happy and balanced. All it takes is a little push in the right direction.

I learned how to be my best me. Let me help you be your best you.

Remember…Be your best you
Emily Reynolds

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