The Teeny Bikini Body

just a girl's struggles of trying to be lean


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Revamp it: A retrospect on the challenge of constant exercise

Hello Friends.

What to discuss.  My absence is a given.  In life, we need a break sometimes…from writing, from fitness classes, from friends.  What I found out is this: You must return from your break at some point.  Face the reality of why you are breaking, and what it is you truly need.

The problem is this.  Not everyone will understand.  Some people might get hurt… especially if your break is too long.  Here’s the other thing.  The longer you are away, the harder it is to come back.  You don’t want to miss important events, etc.  No matter what.  You can’t be selfish.  You must be there for important events in peoples lives.  That means birthdays, graduations, anniversaries, etc.

So that being said, I’m back.  In full force, ready to go rogue and fighting every step of the way.

I’ve revamped the work out.  Sometimes we get in a rut, doing the same thing day in and day out.  Sometimes progress seems slow because we can’t see it instantly.

To fight boredom, I am revamping my workout every 6 weeks now.  My workout has no limits.  On my break, I discovered that I had to completely change my routine due to my injury.  I had to be creative, finding ways to make it challenging enough without getting hurt again.

I’ve been working out since I’ve been 18 and boredom is a big thing for me.  I’ve evolved tremendously, experimenting with so many types of workouts and what the results could be.  I know my body’s strengths and limitations.

You have to look for a workout that comes close to what your needs are.  I have a series of workouts I follow from John Romaniello that I’ve been working on for a good year.  Now, I’ve completely revamped it, changed it to challenge me in different ways.  His workout plan by far the best workout plan I’ve encountered.  It’s challenging, exciting and I use it again and again.  Here’s what you do.

1.  Find a workout plan that comes close to your level of fitness.

2.  Adjust it to make it harder or easier (or if you are injured)

3.  Be limitless in your pursuit of fitness: Only you know what would challenge you.

4. Rest accordingly.  Over training can put your body to a complete hault so I take this very seriously.  If you can’t workout one day.  Don’t fret.  This is your rest day.

5.  Be consistent.  You can’t get anywhere if you are only working out once a week.  Commit to at least 3 days a week.

6.  Stop following the rules.  You have to experiment to discover what your body can do.

7.  Feed your muscle.  Make sure you are getting enough protein.  Look at your macros. Don’t starve.

8.  Cheat once a week.  It’s not do or die.  Cheating will keep yourself sane.

9.  Stop hating yourself.  Self-defeat is one of the biggest barriers of success.  Just keep going.  You may not see results, but other people do… and they will tell you.

10.  Remember: Life is a journey.  Make friends, be open, be non-critical and stop the comparisons.

That’s it.  Peace always.

Hearts,

L.

My revamped workout:

Interval Sprints and Running, 3 miles 3x a week

Hill Sprints 1x/Week

Spin 1x/Week

HIIT training 1x/ Week ( box jumps, squats, etc.)

Weight training, Dynamic, Pyramids, etc. ( changing every 6 weeks)

Mixed with Boxing classes, gravity classes etc. to break things up.

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I Can’t Stop Thinking About You

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Sweatshirt: Papaya

Tank & Shorts: Full Tilt

Sneaker: New Balance

Why are you on my mind?  The Holidays are almost here and I know those cookies are staring at you.  You have to have it.  After all, it’s Holiday time.  It’s you’re fave!  Give yourself the best Christmas gift: your health.   I know you can’t eat right all the time.  Neither can I, but you can still eat healthy at least half the time.  Do this: If you are not celebrating, eat healthy those times.  If you are celebrating, be merry, eat that cookie, but practice portion control instead.  Instead of eating ten, try eating a “taste”.  Eat one of everything. Or share.

I’ve been thinking of you.  Be mindful.  Know what you eat, how much you eat, and whatever you do don’t diet.  We don’t need a binge explosion happening.  Love yourself, take care of yourself, and remember people love you too.

 

Right now we are doing Tabatas.  Tabatas are high intensity workouts for a short period of time, and a short rest period.

Tabatas can consist of:

Jump squats, burpees, jumping jacks, speed skaters, jump roping, sprinting, box jumping, or anything high intensity.

Choose1-3 exercises.  Do 20 seconds on, 10 seconds off.  Repeat 8x.  Take a 2 minute break.  Repeat.

I want you to succeed.  I’m thinking about you.

Hearts, ❤

 


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Hot Chocolate with Marshmallows

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Some days with this cooler weather, you start thinking about hot chocolate with marshmallows.  My favorite is Abuelita’s Mexican hot chocolate.

Give yourself a break, and add some marshmallows or a cinnamon stick. Get into your yummy flannel pajamas, and curl up into your favorite chair. I like to get into my writing and research mode, with the help of my Mac.

Today for my burpee challenge, I did 50.  We’ve been increasing by five every day until we get to 100.

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Top: Lululemon, Leggings: Old Navy

Today’s circuit!

10 minutes until time is complete… incline chest press 8-10x, barbell row 8-10x, burpees 8-10, repeat

then, pull-ups 8x ( assisted if necessary) and dips 8x for 10 min until complete

arnold presses 8-10x, bicep curls 8-10x, lateral raises 8-10x – repeat 3x

end with planks (as long as possible), leg raises 8-10x, 3x

Be extraordinary!

Hearts,

L


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Jennifer Anniston Arms

anistonarms

In my ongoing quest to be fit, I noticed my arms have gotten bigger.  I don’t want big arms.  I want long, lean, arms with some muscle but no veins please.   I love Jennifer’s arms above.

Recently, I’ve been researching Crossfit since a fitness instructor was trying to entice me into her Crossfit class.  I wanted to know what the end result was.  I’ve always admired women with incredible strength, and the ability to do things just the same men if not better.  Examples of fit women I adore are Michelle Lewin, Jen Selter, Caitlin Rice to name a few.  There’s balance in their body and they are equally strong and feminine at the same time.

However, for Crossfit, I was not able to find the feminine physique I admired.  Don’t get me wrong, they look super fit, and probably can do things that most women can’t do. It’s just not what I want for myself.

The question you have to ask yourself if you like the body type that is the end result of that sport? If yes, go for it.  If not, then I would hesitate to continue that sport.  Sometimes, as women we get stuck in our egos. We want to be the best, the fittest.  And sometimes, we lose our goal.

I see swimmers with big shoulders, and bikers with super skinny arms, runners with flat but lean figures, and weight lifters that are muscular physiques, and figure competitors with tighter physiques, leaner muscle.

So here are some questions to ask.

1) Why do you exercise?

2) What body type do you want to achieve when exercising?

3) Are you doing a sport that achieves that?

4) Do you see no progress in what you are trying to achieve?

5) Does your diet follow the physique you are trying to achieve? (protein powder, high carbs, etc.)

6)  Why do you continue the sport.  Do you truly love it?

Sometimes we get caught up in the hype.  Let’s focus.

Happy Sunday…

Lilitte


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What do you suggest, I get a new life?

I was recently talking to a friend who attended Oprah’s show.  She said it wasn’t exciting but she mentioned a few things about how your life whispers to you.  Watch the video below:

http://www.huffingtonpost.com/2013/01/01/pay-attention-oprah_n_2325665.html

What resonated with me is that you somehow your life is whispering to you about what’s wrong and what needs to change.  Well hot damn.

My whisper is more like yelling across a long echoing hall telling me that I need to change something.

You know how it is, your going through your life and something just doesn’t feel right, you feel like crap a lot and something’s gotta give.  Do you have to wait for tragedy to happen before you start going towards your goals?  You somehow reach an impasse.  You can’t keep going on like this.

Here’s a few hints that you need to change:

1) You’re suffering.  A lot.

2) You keep daydreaming about some other life like joining the circus, or renting a trailer to travel across country.

3) You imagine yourself a different person, with different clothes sailing on a boat with huge sunglasses.

4) People are bringing you down.  Trying to keep you in the crappy life your in.

5) You’re surrounded by people that don’t “get you”.

So what do you do??? It’s your life.   It’s up to you start heading towards change.  Not age, looks, or anything can stop you except yourself.

1) Start looking for “heroes, heroines” to follow and motivate.  People that will help you towards your goal.

2) Do one thing each day that is towards your new goal.

3) Get props, pics, articles that will motivate you.

4) Surround yourself with positive people who believe in you.

5) Get away from people who will put negativity in your mind.

6) Be relentless in your pursuit.

7) Start networking, either by the internet, or personally.

8) Most importantly, don’t stop.  It takes time. Be patient and be happy that you are doing something you love.

Thanks Oprah.  Hurray for opening your mind!

The pursuit of happiness in not an easy feat but it is completely worth it!

Hearts,

Lilitte


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Friends, groups, and like-minded people…

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This is my friend Carol who I adore.  She’s in one beautiful person in my circle and she belongs there.

Recently,  I joined a fitness/diet circle and I realized that it was the wrong circle.  Why should it matter you ask?   Well it does matter?   Yes!!!!!

In this circle, that I recently joined, most of the people in the group were just starting to diet, beginning to exercise and trying to lose weight.

I’m trying to lose weight too, but this group would never understand.  I’m trying to get from 19% body fat to 15%, a difficult feet for a woman.  The lowest I’ve ever been was 17%. I already have a muscular physique and they are just beginning.

The group wanted you to post what you ate daily and what kind of exercise you did.  The diet they recommended was a 1200 calorie diet which wasn’t enough to sustain the lifestyle I had.  I work out approximately 2 1/2 hours a day with cardio and weights, six days a week.  Exercise is second nature to me.  My calorie intake has to be at least 2000 calories a day minimum.  If I started posting what I did, I would be pissing off all these people.

They were posting a 20 minute walk, and their diet was a diet that I could not realistically follow, etc.

You get my jist on this?  So I opted out. 

Friends are the same way in some ways.  If you’ve got several interests, obviously, you probably have different friends that fill that interest. I have some friends into the gym, some into art and some with similar career minded individuals.  Why is this important? Because you need people that you can bounce off ideas.  Most importantly, you must be with people that are within the same level of you in every interest that you have.

I’ll give you an example.  I have a bachelor’s degree in fine art.  I went to one of those paint by numbers and eat dinner things by Groupon for fun.  I painted in a seemingly more advanced way than most of the people because I had been painting for the past 20 years.  I understand shadow and perspective and color.  In reality, I was not painting by numbers, but by experience.  One girl asked me If I’ve done this before, and I said no because I didn’t want to be outed (and I meant the painting by numbers thing).  She seemed angry at me for some reason because she said she’s gone to a lot of those things.  I didn’t consider it a real class because it was not teaching you anything.  Anyway, again, I needed to be with people more on my level, who have been painting close to the time I have to truly learn something.

With friends, you want people at your level.  Why? I think because it’s unhealthy to be in a relationship where one person is in a lot lower level than you or you a lot lower than them unless you are in a teaching relationship.  That is not a friendship, but an agreement between teacher/student.

I always talk about the pessimists and the negators of success or sometimes they call themselves realists.  Some realists believe that their negative reality is real.  We all have these negative people in our lives and sometimes they are our parents, our brothers and sisters, our friends and our colleagues.  I believe that you must keep your distance as much as possible from them or if you have to be around them, take their advice lightly.  They can suck every last hope you have out of you. The real reality is that success is actually possible but without belief you will never get there. You have to be choosy about our friends and that includes friends that can be clingy, or possessive, or create too much unnecessary drama in your life.  Consider your time precious.  You cannot be friends with everyone and that’s it. It’s not cruel.  It’s selective and it’s your life.  Those people will find other people to hang out with.  This is a big wide world.  Remember that.  People who act like they need you are developing an unhealthy codependent relationship.

How do you start believing in success in anything if you don’t have those type of people around you?  I got a reading list for you.  Start reading some of these one at a time and start finding people close to your level… positive people.  See below:

  1. How to Win Friends and Influence People (Paperback)
    by Dale Carnegie
  2. Rich Dad, Poor Dad (Paperback)
    by Robert T. Kiyosaki
  3. The Richest Man in Babylon (Paperback)
    by George S. Clason
  4. Magic Of Thinking Big (Paperback)
    by David J. Schwartz
  5. The Seven Spiritual Laws of Success: A Practical Guide to the Fulfillment of Your Dreams (Hardcover)
    by Deepak Chopra
  6. Eat That Frog!: 21 Great Ways to Stop Procrastinating and Get More Done in Less Time (Paperback)
  7. The 80/20 Principle: The Secret to Achieving More with Less (Paperback) by Richard Koch
  8. How to Win Friends and Influence People (Paperback
    by Dale Carnegie

I know some of these might sound a little too motivational for some but maybe that’s what you need.  Think about it.  Don’t surround yourself with people who suck the life out you.  It’s your life.

 

Think about it.

Lilitte

 

 

 

 

 


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Wait a Retro Minute… The Tribulations of Non-Progressive Thought

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There’s a lot of classic things, I like.  I’m currently obsessed with New Balance 574s. Yes, I wear them everywhere, to the gym, at the beach, kickin’ back on a sweet summer day in a jean mini skirt,  cute jean shorts, or must bummin with my comfy jeans. It’s so damn cooooool.  I can’t wait to get it in every color.  After all, I want them all to myself, every color.  What’s a girl to do without her favorite kick backs.

My new, I mean old, uh hum… 90’s music that’s been in my head is Digable Planets “Rebirth of Slick (Cool Like That). Check it out if you don’t know them.

Digable Planets – Rebirth Of Slick (Cool Like Dat) – YouTube

Who could resist the cool ramblings of jazz/hip-hop intertwined…

Of all things I like that’s retro, I love the nostalgia.  That’s what gets me.

However, all that being said, I love modern technology, innovative thinking, and new discoveries.  That is, mind you, I love new discovery in ways of diet and health.  How many times have I heard people still spouting out the same ideas of dieting, exercise, health?  Not everyone’s a research freak like myself, comparing, and analyzing, discriminating what is obviously driven by money, commercialism and bandwagon thinking.  I’m not a doctor.  I’m a researcher.

Well, here’s some of the old traditional ways of thinking in terms of diet that are still floating out there….

1.  “You have to have six meals a day to increase your metabolism.” Diet innovators who’ve changed this way of thinking with eating one meal a day.  Read the Warrior Diet by Ori Hofmekler or check out http://www.leangains.com with guru Martin Berkhan.  He’s got a new article called,

Dirty Secrets of Intermittent Fasting Exposed.

Check it out.  And last but not least, Brad Pilon’s  Eat Stop Eat (eatstopeat.com ).  These guru’s have changed the way of thinking in terms of diet. Be creative.  What’s you’re lifestyle like? Honestly, does everyone have time fixing up six meals a day.  OMG, I used to complain about just making my lunch. And if you’ve got kids, forget it.

2. “Carbs will make you fat.”   “Webmd” which some how I trust more than Huffingpost regarding health. Yes, chocolate cake, and chips are horrible for ya.  Obvi.  Eat good carbs. In the article, Good Carbs, Bad Carbs: Why Carbohydrates Matter to You, the article states the following:

In September 2002, the National Academies Institute of Medicine recommended that people focus on getting more good carbs with fiber into their diet. The following statements are based on information given in the report:

  • To meet the body’s daily nutritional needs while minimizing risk for chronic disease, adults should get 45% to 65% of their calories from carbohydrates, 20% to 35% from fat, and 10% to 35% from protein.
  • There is only one way to get fiber — eat plant foods. Plants such as fruits and vegetables are quality carbohydrates that are loaded with fiber. Studies show an increased risk for heart disease with low-fiber diets. There is also some evidence to suggest that fiber in the diet may also help to prevent colon cancer and promote weight control.1

3. “If you eat less, you will lose weight”.  Usually, this is a temporary fix.  Remember when you were going on diet number ten, and just realized.  Crap.  I’m fatter than before.  Arghhhhh! According to the government website for the National Heart, Lung and Blood Institute, in the article “Guide to Behavior Change”, setting specific goals is the key to long-term change.2  In other words, don’t just go on a temporary diet, make a long-term specific change, such as committing to a specific way of eating, or exercising. Make it last, baby!

4. “If I do the elliptical every day, I will lose weight.”  I love the elliptical trainer… but using the same dang machine, day in and day out??? Booorrring.  I admit.  I did that. And guess what?  I started to hate the gym.  Not to mention, the body adapts.  It actually worked for a while, but eventually your body will adapt and the gains you previously saw start to diminish.

5. “Eat only low fat foods.”  Lots of people fall into eating low-fat foods.  Read how eating low-fat foods is not necessarily the answer.  Concentrate on good fat and stay away from packaged food labeled “low-fat”, usually with added sugar or thickeners to make it “low-fat”.3

Well, with all that said, retro your style, but don’t retro your thinking!  Keep it up!

L.

Reference:

1. Good Carbs, Bad Carbs: Why Carbohydrates Matter to You. (n.d.). Retrieved August 10, 2014, from http://www.webmd.com/food-recipes/features/carbohydrates

2. Guide to Behavior Change. (n.d.). Retrieved August 10, 2014, from http://www.nhlbi.nih.gov/health/educational/lose_wt/behavior.htm

3. Low-Fat Diet: Why Fat-Free Isn’t Trouble-Free. (n.d.). Retrieved August 10, 2014, from http://www.webmd.com/diet/low-fat-diet