I want to start off by clarifying exactly what I’m training for because I know many of you are curious as I’ve been asked if I’m going to become a huge bodybuilder.  For the next roughly six and a half weeks, I am training with Michele D’angona  in preparation for the California Pro Figure Bikini Competition on May 26 in Culver City. Per the IFBB Bikini Fitness rulebook:

Hi,

I hope everyone had a successful first week of their body challenge. I was able to get in at least 4 different types of workouts while maintaining a healthy diet all week.  I took a day to rest my body and am back at it today.  Here are some more workout suggestions and food options for week two.  Good Luck!

Exercises:

• 20 minutes jogging/running, 10 minutes power walking
• 10 squats, 3 minutes of jump rope REPEAT three times
• 1 minute of jumping jacks, 10 push ups, 1 minutes of lunges, 10 more push ups
• Try a new exercise you haven’t done before: Bar Method,  YAS,  True Warrior Fitness, FMLB  and Boxing

Winner to receive lunch and one privatetraining session

Halloween is one of my favorite holidays.  I love dressing up, scaring the neighbors and eating candy (which I don’t do often – eat candy that is).  This year, I want to be in amazing shape by the time the Halloween parties start so I can feel great in my costume and indulge in lots of treats.

I am inviting you to join me on this challenge so we can all support each other and report our results along the way.  I will post workout regimens and food options at the beginning of each week. If you live in the LA area and need a workout buddy and/or support along the way, then join me.  I will be exercising in the morning and some afternoons as well.  Feel free to post on my blog or facebook page k how each week is going for you and encourage your friends to join.

To be eligible for the prize, just like me on Facebook  and send me a message.   The winner will be drawn at random.

Now let’s get started!

Monday October 10, 2011 through Sunday October 16^th, 2011

Be sure to take one day off between workouts and stretch regularly

Day 1:    60 minutes of cardio and a minimum of 100 reps of abdominal exercises.  I will post a video tomorrow with different ab exercises

Cardio ideas:  Running, Power Walking, Hiking, Bike Riding, Swimming, Jump Rope, Boxing, Martial Arts, Dancing

Day 2:    30-45 minutes of strength training with a minimum of 100 abdominal exercises

For example: 10 pushups, 20 squats, 40 lounges backwards (20 on each side, stepping behind), holding plank (on your toes and elbows) for 20-30 seconds. REPEAT series three times

Day 3:    60 minutes of cardio and 100 ab exercises

• I will be at FMLB’s bootcamp at 6am in Pan Pacific

Day 4:    60 minutes for lower body work

I will be climbing the Culver City stairs in Baldwin Hills a in the morning (reach out if you want to join).  Lets give our abs a break today.

Day 5:    30 minutes of cardio and 30 minutes of strength training with a minimum of 100 abdominal exercises

• I will be jogging for 30 minutes and lifting weights in the early morning

Day 6:    Rest and Relax

Day 7:    45-60 minutes of moderate cardio

• I will be hiking Runyon Canyon in the morning

Food for the week:

These are just suggestions and can be altered.  For example, I rarely eat dairy so I won’t have many options in that department. You should be consuming a minimum of 3 liters of water a day.

Breakfast options:

• Plain oatmeal with water topped with a ¼ cup of blueberries or half a banana
• Egg white and veggie scramble and once slice of toast (I love Ezekiel bread)

Drink options:

• Coffee with no sugar, a little soy or almond milk, green tea and water

Lunch/Dinner options:

• Salad with veggies and protein (meat, fish, tofu, quinoa) (lemon juice, oil and vinegar or balsamic for dressing)
• Grilled fish (salmon, tilapia, halibut, etc.) and vegetables (steam or grilled vegetables)
• Homemade soups (this way you can control the sodium content

Try to stay away from store-bought tuna, chicken and egg salads as they tend to high fat mayonnaise

Snack options:

Carrots, celery and hummus

Raw almonds or mixed (just be careful how many you are consuming)

Fresh veggies and light fruit juices, either homemade or store-bought brands that contain less that 10g of sugar

Protein shakes (again make sure you know what is inside; jamba juice smoothies are loaded with sugar)

Fruit if consumed before 3pm

Edamame and seaweed snacks

This week, I met with Brad Mullner of ModernHealthCoach in Venice, CA.  Brad is a vitality and longevity specialist for people of all ages.  He is a certified and insured Kinesiologist who also provides Detox, Alkaline and Energetic Health Coaching, both at his office or wherever you are located.

The Drybar
As most of you know, I have very thick and crazy curly hair! I love rockin’ my curls however for weddings, fitness pictures, date nights and special occasions I love a great blow out. This place is amazing. I recommend Fionna at the Sunset location, but all the stylists are awesome!

I also get a lot of compliments on my hair color and the amazing talented women behind this look is:

Sherri Belanger www.sherridoeshothair.com

Grand Spa

This Korean bath house is the perfect place to go when you want to be scrubbed,  rubbed and RELAXED. Located on 6th Street off Wilshire Ave this little gem is great way to revive yourself on a budget. For just $35 dollars you will be scrubbed, have your hair and face washed finished with a light massage after in a private room. For just $15 dollars more you can use all their ammenties such as the steam, sauna and jacuzzi!

** Also be sure to check out the beauty supply store downstairs for some fun new finds!

Culver City Stairs in Baldwin Hills 

I was super excited when I read about these stairs in Culver City. I have done the Santa Monica stairs and enjoyed them but the distance and the crowds made it less enjoyable for me to want to go back.   This a FREE workout that will challenge your entire body.  The stairs are nestled in the hills with 360 views of Los Angeles all around you. It can get crowded at times so try and come early before the sun is out!

** Bring a friend and catch up, it will make climbing those stairs a little easier.

Prep-Time

I cannot express enough how important it is to being prepared when it comes to being healthy and fit! In a world where we are always on the go, why not take one hour at the beginning of each week and prepare your small meals, snacks and lay out your workout clothes. TRUST me, it will make eating healthy and motivating yourself to work out a lot easier. I go to the grocery store or farmers market every weekend so that by the time Sunday evening rolls around I’m ready to start prepping my weekly meals. I grill several chicken breasts, wash and cut up veggies and put them into small bags snack bags or Tupperware.  Depending on what fruit I buy I may need to cut up some and make a small fruit bowl as well.  This will make your life so much easier. The following day you can just throw some lettuce in a bowl with your chicken, your pre-cut veggies and some fruit for desert. I recommend cooking things like chicken a few at a time because their shelf life is longer than fish or other meats. You can still cook things like Salmon and other fishes I just suggest eating them within a day. I will make my morning smoothie the night before and leave it in the fridge still in the top blender part so that if I want to blend it one more time in the am it’s all ready to go and if not, I just pour and drink! Some other foods that don’t require cooking but are great for on the go: tuna fish in the packets and for my vegetarians: Trader Joe’s makes delicious flavored Cumin Chickpeas any other flavors you may enjoy-just heat and serve on top of your favorite leafy green.

It may sound silly to take an extra minute to lay out your workout clothes but I promise you if  have a workout outfit that you feel confident in already laid out with your sneakers and socks and gym bag all ready to go, there should be no reason you can’t fly out of the house on time!

Be sure to stop, take a deep breath and take a few minutes for YOU!  A lot of us are moms, wives, girlfriends, friends always helping others. This is your chance to HELP yourself..

BE PREPARED!

xo, 

Kick Ash

Kick Ash’s Top Favorites:

1.) Moroccan Oil- This is one product that does wonders for my thick, dry, curly hair! Just a little goes a long way

2.) The Wet Brush- I just got turned on to this AMAZING brush a few days ago and I cannot believe I am just finding out about. I constantly battle my hair in the shower and out. It is always knotty and I have been using the paddle brush for years UNTIL now. This brish combed right through my tangles with only taking a lil hair with it. My hair is softer and more manage then ever before.

3.) Clarisonic Pro- I started using this on my face about a year ago and it has changed the way I look at washing your face.. I always thought I was removing all my make-up and dirt until I started using this brush and saw everything else that came off. I know I am always getting a good face wash and haven’t had a facial since.  I recommend changing the brush heads every 3 months.

4.) Nature’s Way Organic Coconut Oil- Besides the fact that I love everything and anything coconut. I mainly use this while for cooking my food but it also has many health benefits that include:  hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, proper digestion and MORE!

5.) Chia Seeds- I use these in my oatmeal, smoothies and sometimes even my eggs! They are rich in omega fatty acids, promote energy and are a great source of fiber.