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Sunday, September 14, 2014

#40 A Healthy Lifestyle Is A Goal In Itself

#40 A Healthy Lifestyle Is A Goal In Itself

Healthy Eating,Insanity workout,healthy lifestyle,pilates,Fitness,Wellness,flamenco,mindbody,personal training


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You can also join me on Instagram & Pinterest under Flamencamex.

Always drink plenty of water (if you can't drink a gallon a day, then stay hydrated to avoid being thirsty - remember, when you become thirsty, that means you're not drinking enough water).

Please share this blog with others!

1) My day begins:
On an empty stomach, drink this liver detoxifier/PH-balancer in order to jump start your metabolism.  The taste isn't bad at all.  You acquire a taste for it. I'm already used to it. This mixture not only gets out all the yuckies in your body, it also alkalizes your ph level (first thing in the morning when you wake up on an empty stomach):
One cup of filtered or Alkaline water
One tsp of baking soda (bicarbonate)
One or 1/2 organic lemon
One tsp of organic molasses
One or two sprinkles of cayenne pepper powder
Two tsp of Bragg Organic Apple Cider Vinegar
4 sprinkling shaking dashes of cinnamon powder
4 sprinkling shaking dashes of clove powder
4 sprinkling shaking dashes of ginger powder
(please google the benefit of all these ingredients)

Did you know that the less you sleep, the more you eat. Why? Your body needs energy to stay awake. When we lose energy, our bodies get hungry. Part of your workout régimen should include getting some rest. 

I know that some of us get bored of drinking water, that because it's part of your workout régimen.  Well, it is. However, you can make your water drinking a lot of fun. Google home made flavored waters. Here in this image is one way of flavoring your water so that it's that much desirable. 
In a glass jug, or big mason jar, fill it with water, add sliced strawberries, & some rosemary. Leave in the fridge over night, and yummy! Oh yeah!! Taste so yummy. 

Breakfast!!!! The most important meal of the day, ladies & gentz. 
Why?
Because it jump starts your metabolism. Plus, if you were sleeping all night, then it also takes energy to sleep; thus you've been on an empty stomach all night. 
Here is one of my usuals. 
Ingredients: gluten-free quick oatmeal, almonds, walnuts, blueberries, raspberries, vanilla protein powder, almond milk. 
Preparation:
Mix half scoop of vanilla protein powder to the dry oatmeal (1/2 or 3/4 cup of oatmeal) & mix together.
Pour boiling hot water over a 1/2 or 3/4 cup of quick oats. 
When the oatmeal's gotten soft, add the almonds, walnuts, the berries, and almond milk. Yummy!!! :-)

Use a tracker you can wear around your wrist to keep track of your calories. 

(1) On all fours. Tuck your tail bone & leave it tucked. Slide your shoulders down your spine, contract your abs. 
(2) Lift the leg, but make sure you don't compromise the tight form you've created up above on number one. Make sure both hip bones stay horizontal or parallel to the floor. Make sure you don't shrug your shoulders (keep those shoulders away from your ears). 
(3) Bring the lifted leg's knee to your chest. And repeat the back leg lift exercise for a total of 30 to 45 seconds. Switch legs. Circuit train the 'Hip Extension Glute Blaster' three times on each side in between the other exercises your about to do. In other words, do three sets (keep scrolling down). 
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Remember, 80 to 100 percent of your workout regimen is your diet. So if you eat unhealthy and still workout, the results will show. Possibly not the results you want. So while you're working out, you might as well eat clean. Remember, food is for fuel, not therapy. 

Click on link here:

Our supplementation. You never know how depleted our food can get after taking it out of the earth, or when you eat grass fed animal protein, we still need a little healthy boost of what we might not be getting with our foods. Yup!! This is how home looks like :-). 
Sometimes, I open my capsules and blend them with my green drinks.

You can't deny this green smoothie. Tastes delish. On a hot day like today, add ice so that it's nice and cold. And if you want (optional) add a scoop of vanilla protein powder. Oh yeah!!! The coconut water will hydrate you. 

(1) Squat Jumps:
Make sure when you squat down, you go down to the best of your ability without out compromising your form & alignment; and also when squatting, don't let your knees go in front of your feet. You can always ask me any questions you'd like here on this blog, or email me personally. 
(2) Squat Jumps:
You push from your squat up off the floor. In other words, jump up :-). Do this squat jump over & over for about 30 to 45 seconds. Circuit train this one in between the other exercises three times (do three sets of these). 
Modification: don't jump, just do simple non-jumping squats.
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When you start a workout regimen, try to always stay positive & motivated. Do what it takes to get the junk out of your head so that you can work on your body. Don't let anything or anybody stop you from achieving your mental & physical goals. You have the power to transform yourself into a better you. 

It is so important to workout while on your portion control meal plan. 
Why?
Because as your meal plans are helping you from letting fat accumulate, exercise helps the elasticity if your skin stick to your muscles so that as you lose weight, your skin doesn't sag. Yes, I said it. It's true. I gotta say it how it is. Tonality doesn't just develop from eating clean. It will help your workouts though. However, tonality comes from building muscle. 
So if you want to sculpt & tone, you have to do both: exercise & eat clean.  There's no cutting corners on this one. 

Hahahaha!!! So true. No ladies, You won't look like a dude if you contract that muscle. I do both Pilates & body weight training. That's me. So if you use free weights, don't be scared. With a good diet, some cardio, plus strength training, you can't go wrong. It's not a mystery. It's just science. 

Hip Bridge:
1. Lay flat on your mat
2. Place both feet on the floor (soles down)
3. Tuck your tail bone (so that your lower ribs are super close to your hip bones)
4. Bridge up your hips (don't let your top ribs open up. The top ribs closer to your heart). 
5. Bring one leg up
6. Bring your hips half way down then up right away. Do this over & over for about 30 to 45 seconds. You'll feel this one on that Glute :-). Then switch sides. 
Circuit train this exercise in between the other exercise in three sets. 

Hip Bridges (modified):
You can do the hip bridges with out having one leg up (optional).
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Carrot-Parsley-Quinoa salad:
I made this the other day & oh boy. It was indeed delicious.
Ingredients & mixes -  
1) shredded carrot/s
2) chopped parsley
3) cooked quinoa in chicken broth
I added all the ingredients together. And I also added pressed garlic. 
For dressing, I added extra virgin olive oil, squeezed some lemons over, and sprinkled a little bit of black salt.
Delicious, yum! 

I also had a palm sized piece I grass fed beef sirloin. I grilled it and simply added a little bit of Himalayan salt on the meat before I grilled it. It was so good. 
Now, usually I eat chicken, turkey, or fish, but today is my cheat meal day, so I'm rewarding myself with a palm sized sirloin steak. I don't recommend you eat beef every day, okay? Keep the protein lean & light. 

We also grilled some asparagus & green onions. 
Before grilling them, I marinated them in olive oil, garlic & sea salt. Watch your salt intake. I only use a pinch or two of salt. I don't pack it on. 

Lateral Plank:
You can hold this one for about 30 to 45 seconds. Do both sides, okay? 
You can also turn this exercise into hip lifts (lift your hip over & over, but never lett your hip touch the floor. Your stating & ending point should look exactly like this image of me before and after you lift that hip. Again, hip lifts are optional. You can simply hold this position for the amount of time I mentioned (optional is hip lifts over & over for the same time duration). 
Queues & tips: 
Make sure the shoulder that's closest to the floor doesnt shrug up to your ears. Keep your neck long, shoulders should be pressed away from your ears & towards your feet. Keep your spine long, pull your abs in.
Lateral Plank (modified)
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(1) Leg Pull Front w/ Oblique Crusher
a. Get into a plank position
b. Lift one leg
c. Bring that lifted let's knee to the opposite elbow while staying in a plank as much as possible.
Do this exercise over & over without compromising your form for about 30 to 45 seconds, then switch sides. Circuit train this exercise in between the other exercises three times (do three sets of this, in other words), okay? 
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Here's this one. You can substitute the Leg Pull Front exercise for this one if you'd like. But if you're crazy, you'll do this one too. I dare you :-). 


It's a process. Don't expect results in 12 sessions with me. You have to be committed to changing your mindset first. Then the rest will fall into place.

Sexy Back Extensor Toner:
1. Lay prone (face down)
2. Bring your upper body up, but leave your legs on the floor.
3. Also lift your arms with palms facing up
Lift up over & over for 30 to 45 seconds. Circuit train this exercise this three times (three sets).
Queues & tips:
When your upper body goes up, press your shoulders into your hips,
Squeeze your shoulder blades together slide them down toward te direction of your glutes,
Don't let your shoulders shrug up to your ears,
Keep your neck long. Remember that your neck is an extension of your spine, so when your torso comes up, the neck should not crease & head should not look forward. Your neck & head will only come up as far as your torso allows it. 
Extreme Sexy Back Toner:
Same queues & tips apply to this one as well. 
Optional:
When your body goes up, tap your heels three times like Dorothy from the wizard of oz, then come down, do this over & over for up & down with taps included for the duration of 30 to 45 seconds. 
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(Straight Leg Curl Up:
a. Press the back of your waist & the back of your ribs into the mat. 
b. Legs straight up w/ feet flexed. Hands behind your head, shoulders toward the direction of your hips, pull in your abs. 
c. When you curl up (crunch up), simultaneously bring one leg down while the other stays up. Bring that leg up while bringing upper body down.
d. Curl up the upper body up again while the other leg goes down. Keep doing this over & over alternating legs. 
Queues & tips: 
When you bring your upper body down, keep your back imprinted into the mat by pulling in your abs.
When bringing the upper body up, don't let your shoulders shrug up to your ears.
Do the Straight Leg Curl Up exercise for the duration of 30 to 45 seconds & circuit train this one three times in between the other exercises (do 3 sets). 
Abdominal Leg Lift:
Spine completely neutral (straight)
Straighten one leg up out in front, while the other is bent from the knee. 
Lift the same leg up & down for 15 to 20 seconds, then switch to the other leg for another 15 to 20 seconds. Circuit this exercise three times in between other exercise sets. 
Queues & tips:
Lengthen your spine.
Scoop those abs in.
Bring your shoulder blades together toward each other & slide those blades down your back in the direction of the floor.
Press shoulders down by activating & engaging your Lats (Latissimus Dorsi) down. Your Lats are those muscles surrounding the lateral back part of your ribs, located right under the arm pit on the lateral part of the shoulder blade facing away from the spin. 
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I'm a Personal Trainer & Pilates Instructor. I teach private sessions, semi-private sessions, & group classes. Don't miss my Pilates Reformer classes as shown below. You'll feel the muscle fire up while you're sweltering with sweat. Why? Because that's how I designed it. Feel the burn. 

May I recommend some Calm by Natural Virality? I've been taking this stuff for a couple if years now. Not only does it reduce the soreness of muscles after a good workout, but it relaxes your muscles (you'll fall asleep within 10 minutes of drinking it. Do it right before you go to bed). Also an all time stress reducer :-).


Also, I am not only a Personal Trainer, Pilates Instructor, Group Fitness Instructor at Total Woman Gym & Spa, Equinox, Pacific Coast a Pilates Studio and also a Lecturer for The School of Kinesiology & Nutritional Science at California State University Los Angeles, but I am also a Flamenco Dancer for over 30 years. We're putting a list together of those whom are interested in taking Flamenco Dance Cardio at Back To Basics in Glendale CA. 

My flamenco dance teaching is based on the body's ability to develop strength, sweat, musicality, grace & discipline. My strength training background comes from a foundation to strengthen the body's center of equilibrium (core) to better assist the body's sports performance whether it's for dance, track, regular exercise. etc. I understand the body & its ability to change and I know what musculature system can tone, sculpt using compound to isolated muscles, tendons & ligaments (all important to shape the body correctly); in this class, a lot of styling will be used to embellish & develop the Flamenco body, so I will give modifications to beginners while making it intricate to the intermediate & advanced levels. If interested, email me at RocioPonceFitness@gmail.com
Rocio Ponce toned arms from doing Flamenco Dance arm work exercises. 

Rocio Ponce


SEE YOU NEXT TIME ON BLOG #41.
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Sunday, September 7, 2014

#39 A Healthy Lifestyle Is A Goal In Itself

#39 A Healthy Lifestyle Is A Goal In Itself

nutrition,Fitness,mind-body,weight loss,flamenco

Welcome to the Cleanse and Fitness home remedy detox program #39 :-)


You can also join me on Instagram. I'm under flamencex.

Always drink plenty of water (if you can't drink a gallon a day, then stay hydrated to avoid being thirsty - remember, when you become thirsty, that means you're not drinking enough water).

Please let your friends know about this blog :-)

1) My day begins:
On an empty, drink this liver detoxifier in order to jump start your metabolism & PH balancer. The taste isn't bad at all. I'm already used to it. This mixture not only starts to get out all the yuckies you've put your body thru, but it alkalizes your ph level (first thing in the morning when you wake up on an empty stomach).
One cup of filtered water
One tsp of baking soda (bicarbonate)
One or 1/2 organic lemon
One tsp of organic molasses
One or two sprinkles of cayenne pepper powder
Two tsp of Bragg Organic Apple Cider Vinegar

Also, I started adding cinnamon - about half tsp cinnamon powder

AND I HAVE ALSO STARTED GRATING A BIT IF GINGER INTO THIS TONIC :-)
(please google the benefit of all these ingredients)

Check out my tostada. 
You can use an organic corn tortilla or organic gluten-free rice tortilla.
Health Food Stores to find these tortillas:
Sprouts & Wholefoods and also at Herbies Health Food Store in Whittier CA.

~Hard-shelling the tortilla:
Put it in the oven until it gets stiff or over the grill until it gets stuff. Then real fast, put it in the freezer for one minute. Now it's a hard shell tortilla for a tostada.

~Topping ingredients:
White beans (you can make a pot of beans, then blend them in the blender to make healthy refried beans without frying them).
~Chopped tomatoes
~Guacamole
~Red onions
~And an awesome salsa of your choice. This one here is made with small red chillies & heirloom orange tomatoes (the pasty orange sauce on this tostada. No dairy added, just looks dairy-ish because we pressed 'whip' on the blender. 

THIS TOSTADA HERE IS A GREAT LUNCH MEAL. SO DELICIOUS THAT TWO IS ENOUGH. IF YOU'RE ON S PORTION CONTROLLED DIET, TWO OF THESE SUCKERS IS ENOUGH TO FILL YOU UP. 

My 30 day 'get fit challenge' starts tomorrow Monday September 8th.
I'm on a strict portion controlled diet. I'm not depriving myself though, all I need to do is eat less calories than I burn and sufficient calories to feed the muscle, you know? 

I go on a Fat-Burning walk tomorrow morning (it's a 50 minute walk in the morning as soon as you wake up on an empty stomach. take drinking water for this walk, okay?), then I'll do a little strength training (barre & some calisthenics which is fused with Pilates using my own body weight & some free weights to tear those fibers. 
Then in the evening, I'll be teaching two classes: cardio kick boxing then the next class I'll be teaching a cardio dance class (at Total Woman Gym & Spa in Glendale CA). 

Listen, I pace myself physically. Tomorrow is a tough day because I'm working out in the morning (strength training), then I teach two cardio classes in the evening. I usually teach only one, but I'm covering the second class for someone. So my calorie intake tomorrow may be about between 1400 to 1600 for Monday only because I'm gonna need than energy, so therefore I know I'll be burning more calories than I eat. So that caloric portion is sufficient enough, at least for my body, to use as fuel and be able to go about my day, you know? I won't go hungry, my meals for Monday are already prepped up which includes healthy energy packing snacks.
THAT'S MY WORKOUT FOR MONDAY 9/8/14, OK? 
SO ONLY DO WHAT YOUR BODY CAN HANDLE!
PLEASE YOUR WORKOUT WITH US!

  • Why is Belly-fat dangerous and carries a deep health risk?

Belly fat is dangerous because it surrounds the vital organs, putting pressure on them and starving them of oxygen.  By turning fat into muscle (exercising and eating healthy through a caloric portion control meal plan), more blood flow reaches the internal organs.  



CLICK HERE, CHECK OUT THIS INTERESTING ARTICLE BY HARVARD MEDICAL SCHOOL ABOUT THE DANGERS & HEALTH RISKS OF BELLY FAT (don't forget to come back and finish checking out Blogg #39, okay?:
http://www.health.harvard.edu/newsweek/Abdominal-fat-and-what-to-do-about-it.htm

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Here are some images you can use to tone up you arms. 
~Push-ups with Medicine Ball
~Bicep Curls
~Tricep Kickbacks
~Regular push-ups (if you don't want to use the medicine ball which is much more difficult. You can also be on your knees as opposed to on your feet, but make sure that spine is straight as a stick whether it's from the crown of your head to your feet or to your knees)
~Tricep dips (another way to flare up those Tricep, ladies). We don't want the skin to sag when we're on a portion controlled diet and working out. We want the elasticity of our skin to tighten up into the muscle as we're losing fat. 
~Bench Press
~Lateral raises
~This one as if you were going to do an over head shoulder press, but instead you keep your elbows at 90 degrees and simply close & open. 
~Shoulder press
~Front arm raises.

Next blogg, #40, I 'll post other exercises for other parts of the body, okay? 

In the meantime, just know that I personally train folks in SilverLake/Echo Park Area (north-eastern L.A. CA), Glendale CA, and Malibu. 
So if you have a specific goal, hit me up and let's make your dream come true. 

One on one training sessions:
http://RocioPonce.com/pages/instructions
~Aside from eating natural, unprocessed foods, these are some of the supplements I'm taking:
Calm by Natural Vitality is a magnesium mineral supplement in powder. I've been taking this stuff for a couple of years now.
It's water soluble and tastes yummy. 
Magnesium is important to help ease stress, relaxes the muscles & promotes good blood circulation.
When we workout, energy is always present (aka ATP or adenosine triphosphate)  as magnesium.
So when you drink this stuff, it provides stability for your energy (ATP) when you're having a rigorous workout. 
It helps with the prevention of muscle cramps & spasms. And sweat losses of magnesium increases as in the duration of your workout. 
Magnesium helps with muscle recovery faster in order for your muscle to be able to support a healthy metabolism. 
Magnesium is an essential nutrient for anyone with a sweat-drenching goal!

Then there's Conjugated Linoleic Acid. 
What the hell is that? you ask. Right?
CLA works on a cellular level (the CLA Tonalin you see in the picture below next to the Calm plastice jar). 
The compound enters the fat cells and destroys the triglycerides that cause you to put on weight and turns them into lean muscle mass. Research shows that CLA helps target belly fat, which is dangerous because it surrounds the vital organs, putting pressure on them and starving them of oxygen. By turning the fat into muscle, more blood flow reaches the internal organs. The storage of fat is then inhibited by CLA, so those on weight loss diets find that the weight is easy to keep off.  But mostly, CLA makes sure you get sufficient oxygen to the muscle so that the muscle can tone up while boosting your metabolism to burn fat.  
You gotta make sure you see your muscle. 

And last but not least, here's a fun zucchini spaghetti dish with chicken. 
I used a the 'Vegetti Spiral Vegetable Slicer/Cutter' to turn my zucchini into spaghetti noodles (you can get the vegetti at Target or google it).
I don't even cook the zucchini.
I make marinara sauce with yummy tomatoes and vegetables. 
I pour the hot marinara ore the zucchini on a plate and the zucchini gets soft and cooked from the marinara got temperature itself. 
Then I add the chicken which I broiled in a the 'NuWave oven' (google it). It's an infrared powered oven that combines conduction & convection. Meaning that it's a fusion of broiling, roast, grill, bake or bar-be-cue your food (whether it's veggies, chicken, beef, etc). So te food is actually yummy & juicy. And that's how I cooked the chicken that I added to my zucchini spaghetti. It was a delicious din din. 
Yummers!!! 

Tip:
  • When you eat, put your food on a small plate (use a small plate). Why? Because if you use a big plate, then you're gonna overflow with unnecessary extra calories. Remember, you want to eat to satisfaction and not where you have to unbutton your pants. Capeesh?
  • Try eating standing up. Why? because when you're sitting down, your stomach expands and you really don't feel when you're getting full. When you're standing, it's easier for your brain & body to distinguish when you're getting full. 
  • Also, don't eat while you're watching T.V. Why? Because when you're watching tele while eating, you're not focusing on the amount that you're eating.  You lose focus and might over flow your stomach with unnecessary extra stuff.  You want to be conscience about every bite you take so that you don't get carried away.  You know how it is when you watch t.v. and eat. You don't realize how much you've eaten, right? 


See you all on blogg #40.
If you have any requests on anything in which you'd like for me to put here on this blogg whether it be clean eating food, workouts, etcetera, just ask away and I will try my best to include it in the next blogg, okay? 

Have a great week!
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