Tag Archive | "bikini"

Get fit for summer

Summer is on its way (we hope!). Maybe you’re planning to go away and have been fretting about gaining a few extra pounds around your waistline. Not to mention the dreaded cellulite you discovered when when you got your bikini out.

There’s nothing like a beach holiday to get you motivated to loose weight so, before you pack your shorts and skimpy dresses, maybe it’s time to get rid of toxins, fat and fluids trapped under the skin. The quickest way? Up your fitness regime. Using the right fitness equipment, at home or in the gym, will help you reach your fitness and weight-loss goals.

Whether it’s a bike, treadmill or simply a fitness mat to do leg raises, the right equipment and exercise all help the battle against cellulite. Eating coloured fruits such as papaya and mango is another way to get to grips with unsightly orange peel, while green tea has long been recognised as a natural fat buster.

But don’t think you’ll have to go hungry – there are plenty of foods you can eat that won’t make you pile on the pounds. There’s everything from brown rice to fruit and vegetables, nutritional yoghurts and even healthy popcorn, while lean protein such as fish and chicken is perfect for keeping hunger pangs at bay. You can find healthy, tasty recipes online.

If you haven’t exercised for a while, start off with easy leg raise repetitions, sit-ups and calf stretches. These can be done at home or at your local gym. When out and about, take the stairs instead of using the elevator, leave the car at home and cycle to work and go swimming instead of staying at home and watching TV. A change in lifestyle and a positive attitude will go a long way, as will having a session with a PT or working out in a group. So, to look good, in shape and ready to go for the summer, intensify your workout.

Need a bit of inspiration? Strengthen glutes and hamstrings with the Roman deadlift. It’s one of the most effective moves, using muscles that are essential for other exercises that involve lifting, jumping or sprinting. It won’t be long before your overall body strength and conditioning improves dramatically, making you feel and look good.

If you really want to go for it, training for a half marathon will take your fitness workout to the next level, help you lose weight and give you the body you’re looking for. What are you waiting for?

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Get fit for summer

Posted in Bodybuilding, Diets, Exercises, Fitness Equipment, Nutrition, Sports nutrition, Weight lossComments Off on Get fit for summer

Dumbbell Step Ups

Personal Trainer Of The Month: Stacey Alexander

Vital Stats

We could tell you about Stacey Alexander, but her growing list of accomplishments and physique speak for themselves. In the last year, this IFBB bikini pro made her debut at both the Olympia Weekend and the Arnold Sports Festival, grabbing third and fifth places, respectively. She’s now officially on everyone’s radar as a threat to win whatever contest she enters, and the hard work to get her there happened at the gym she opened last year in Las Vegas, A-Team Training Center.

Stacey didn’t just open up a gym to be her personal show-prep playground, though. This CrossFit-certified coach and personal trainer loves sharing what she’s learned with up-and-coming bikini competitors and anyone, man or woman, who loves to train hard and live the fit life. Get to know her before she takes over the bikini world!

QTell us a little about your background.

I grew up in Las Vegas, Nevada, and have been actively involved in dance, gymnastics, and fitness since I was 4 years old. I was a member of a professional dance team for six years, starting at the age of 8. We performed at halftime for the NBA and the NFL, as well as many other stage performances and special events in Las Vegas and Los Angeles.

I have also danced professionally on stage at several Las Vegas casinos and nightclubs for New Year’s Eve and other special performances. Most recently, I co-hosted Tao Boot Camp at the Venetian Hotel and Casino with Sgt. Harry from Celebrity Fit Club.

 

For the past four years I have been the sole instructor and creator of KickFit, a unique form of high-intensity cardio kickboxing. Last April, I opened up my gym in Las Vegas: the A-Team Training Center.

When and why did you become a trainer? What’s your style?

I began my training career in 2009. Health and fitness have always been my passion and lifestyle. I have learned a lot throughout the years as an athlete and a trainer. It is great to be able to pass that knowledge on to others to help them reach their health and fitness goals.

My training style depends on the client’s needs. Circuit training is definitely my favorite style, because you are constantly staying active and there are little rest periods. My motto is: “Always keep moving!”

Tell us a little about A-TEAM Training Center.

 

“We offer personal training for both groups and individuals, specialty KickFit and Booty Group fitness classes, bikini posing, and contest prep.”

A-Team Training Center is a functional fitness facility centrally located in Las Vegas. We offer personal training for both groups and individuals, specialty KickFit and Booty Group fitness classes, bikini posing, and contest prep.

A-Team transcends the average gym and creates a one-stop shop for like-minded individuals who work hard but play harder. We believe that with the right attitude, you have the power the change the course of your life. Positivity breeds success!

Do you have examples of success stories from clients using your methods?

Yes, we have many success stories. My head trainer, Victoria Bilalyan, has lost 40 pounds training with me. Last January she left her career as a full-time accountant to become a full-time personal trainer. Her story is truly inspiring and motivating for our clients. My sister Julie Alexander has also lost about 45 pounds by training with us consistently and attending our group fitness classes.

We also train many NPC and IFBB bikini competitors. Coach Kim Oddo and I have joined forces to create the Las Vegas branch of the Oddo’s Angels team called the 702 Angels. So far, our team has been unstoppable!

All of my clients are really special to me. I enjoy working with all types of clients, whether it be for competition, weight loss, or overall wellbeing. The majority of my clients are women. However, I do have a few male clients, and they’re surprised at how hard my workouts can be.

 

How has being an FMG athlete and working with Kim Oddo helped you reach the top of the IFBB?

I have been an FMG Athlete since Feb 2011. I love our team! J.M. and Debbie Manion are like family. They go above and beyond for us and I am truly blessed to be a part of Team FMG.

I have been with coach Kim Oddo since Jan 2011. He helped me improve my body dramatically once I started training with him. He is a great coach, friend, and mentor who has taught me a lot. Now I am able to pass this knowledge along to our 702 Angels who train with me at A-Team Training Center. Kim is great at the programming, but he should definitely leave the bikini posing up to me.

Can you please you give us an example diet and training program you put together for your clients?

Here is an example of one of my leg workouts.

Sample Diet:

  • Almonds Halibut
    5 oz
  • Almonds Salad
    1 small salad (with oil and vinegar)
  • Almonds Veggies
    1 cup

What are the most common mistakes a client makes?

Mostly people make diet mistakes. They cheat on food, and some clients are not eating enough food. I do weekly weigh-ins with all of my clients to make sure that they stay on track and are accountable.

What are the most common mistakes you believe a trainer makes?

Not paying attention to safety is a common mistake that I have seen time and time again. It is important to pay attention to your clients and explain the proper way to perform exercises safely. If not, there is risk of injury to themselves and to others around them.

 

“Not paying attention to safety is a common mistake that I see time and time again.”

Do you set your clients up with a full diet and training plan for them to follow by themselves?

Yes, I provide clients with full diet and training programs. However, if they are competitors, Coach Kim Oddo supplies and monitors all of their diet programs. He is the best in the business when it comes to that!

You’re a trainer, but you’re also an IFBB pro bikini competitor. How do you stay motivated for both?

My clients motivate me every single day! I also like to look at my progress pictures to improve and progress. Being an IFBB Pro Bikini competitor is kind of like being in a competition against yourself. You always strive to bring a better package each and every show.

I also like to change the scenery of my workouts to keep myself interested and motivated. Outdoor workouts are my favorite!

As for my clients, I keep them motivated with positive feedback. I always keep my energy levels high and make their time in the gym exciting to push them through those tough workouts. This is especially important when they are close to show time and are on low carbs. I also like to dance around in between sets!

Do you train a male client differently than a woman? Do you have a preference?

Yes and no. I still use the same circuit training type workout style for men. However, with men there are different areas of the body that we like to focus on. For example, we use more chest exercises for men. Also, depending on their goals, we’ll use more weight and fewer reps if they are looking to gain muscle.

Honestly, I don’t have a preference. I like to train both male and female clients. I like to train women because I like to build booties, and men because I like to kick their butts!

Do you ever feel like a psychologist as well as a personal trainer?

Yes! This is especially important when my girls are close to show time. They are low on carbs and calories, which makes them extra emotional at times. But we always push through together and get it done!

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About The Author

We will be highlighting a personal trainer each month. These great trainers have been successful in helping their clients succeed. Check it out!

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Personal Trainer Of The Month: Stacey Alexander

Posted in Bodybuilding, Exercises, Nutrition, Weight lossComments Off on Personal Trainer Of The Month: Stacey Alexander


Paige Hathaway

Paige Hathaway

1 day 20 hours ago

Limits are imaginary ✨🤟🏼🌎
Never in a million years did I think that I would travel to Dubai, get to meet and share smiles with hundreds of people at the fitness expo or ride camels and four wheelers in the desert!! Geeesh, What is life.. 😍

...At the end of the day, I think to myself that my life may not always be perfect, but it’s completely what I make of it. 👉🏼 It’s not exactly what I see but how I look at things. It’s not necessarily about what I do, but how I do it. So everyday I make my life count and I make it memorable and I do the things my dreams inspire to be.

Paige Hathaway

2 days 21 hours ago

It’s ok to be scared.. being scared is normal but letting that feeling overpower your life and control you will ruin it. Most people are paralyzed by their fears. They become so afraid to take a step out of their comfort zone that they stay complacent. They fear failure, they fear rejection, they fear fear... But having courage against your fears doesn’t mean you don’t get scared... having courage against your fears just means you didn’t let fear stop you. Refuse to reform your life because you’re scared of the unknown or getting outside of your normal.

DECLARE TO HAVE FAITH IN YOURSELF ABOVE EVERYTHING ELSE! Use your energy not to worry but to believe. Great people do things before they are fully prepared. They do things before they know that they can even do it. Doing things you are afraid of, going beyond your comfort zone, taking risks that scare the hell out of you... THAT is what life is. You might be really good. You might find out something about yourself that’s really special and if you’re not good.. who freaking cares....?!
You tired something and the comfort zone that you left will still be the comfort zone that you left if you shall ever choose to return. ✨🐫🌏 #ididntgetthisfarfromfear #igotthisfarfromhavingcourage

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