Monday, June 27, 2016

Food, Workout, Ideas, Cravings, Chocolate, & the Silly things i do to keep it going!

Just checking out what i'm missing. Not too happy with the outcome.  Need to bring down the fat percentage just a bit more. 
Aside from doing some Flamenco Dance cardio on fasted state (which can be seen on my facebook page or profile page: or gonna start going out to dance.  Yup! You heard it. Aside from teaching 1on1 personal training session in strength training & pilates, i teach HIIT classes, TRX, and; Dance Cardio.  Yet, i've been bad (meal cheating a little), so i need to tigthen up the food & add some nights where i get dolled up to go ouy dancing with the girls (otherwise, like i've done before, i'll go dancing alone for the sake of just sweating). I enjoy old school top 40 live bands that play earth wind & fire, chicago & or sum old solid gold era music style genre. I'm in my 40's, so i don't care if what i dance to ain't today's top 40. It was sure back then πŸ˜‰

Don't forget to go to my snapchat, twitter or perisope, all under 'flamencamex'. 
πŸ—£i got sum good stuff in there πŸ“’
One thing i do to beat the cravings, especially on these hot days is eat sum bcaa popsicles. It works. So yummy & good foe you. Yet, my weakness is chocolate. You heard it. So to beat the cravings, i add a tbsp of pure organic, bitter, plain cacao powder or nibs. Chocolate has been known (real cacao straight from the cocoa bean, unprocessed) to have beneficial post-recovery benefits as it reduces swelling, has anti-oxidants, & rich in amino acids. So that's i mix it with my protein powder, which has no flavor (the only sweeteners are the banana i add to it & just a little bit of the sugavida, which is a low-glycemic natural sweetener to ease the bitterness only by a little bit. Because after all, i love dark, bitter chocolate. The bitter, the better. 
And go to my snapchat to see the protein powder i take. Go check it out now before snapchat says goodbye to it. 

(In this picture, is a still shot of my personal rehearsal. For me, to bust out a sweat. And boy, was i sweating buckets. I miss Spain). Again, you can see that video of my flamenco sweat πŸ˜‚ either on my facebook page or profile:

I swear, it brought the steps on my fitbit by a lot. At the enf ig my personal practice, what i call my flamenco cardio, i was already at 2,473 steps. It was intense. The sweat was well worth it. 


Also, I have a lot of workout videos you'll want to check out to help you just a bit to reach our physical goals like these:

Glutes & Adductors

And this one for Upper Back (simple, but with resistance & good nutrition, you'll feel and see the difference as you progress)

Check out more of these videos by simply typing on the youtube search window "".  You'll then be able to see more videos I have been posting of workouts. Mainly I post them for the clients I train, as I used to have my channel private, but since some of my clients have asked if they could show them to their families and friends, i decided to make my channel's public. 

Also, so you know, I've been training clients 1on1 and or have been giving them shared privates in this manner. It sure saves them time, & it truly works!  Check out!

See you next time ;-)


Thursday, April 14, 2016

Bikini Bodybuilding Competition April 2016


Early morning on April 19th, 2016 on competition day before putting on my make-up. Didn't know how i was going to do it with the make-up. But i just ended up putting on my make up as if i was doing one of my usual Flamenco stage shows, or performance of other sort.

Here, I was in the tanning room with beautiful competitors chatting away. They all looked gorgeous. Wow!!  You can tell they also put in the hard work.. 

Just finished getting spray tanned so too a selfie. I know i know.. too many selfies. Back in my day, we didn't call them selfies, we called them "self-portraits", and it was a professional photographer taking our self-portraits. But today, I guess it's selfies.. ha!! LOL. What a trip how time evolves it's vernacular. 


Hahahahaha.. Back to me. Here in this pic, Spray tanned the 2nd time around. The previous tan was from the day before. Oh and by the way, Radiant Physique Wear made my posing suit. Nice, huh? Good job and thank you. You can find them on IG. 

Getting in some MindBody work in there ;-) 

For more videos on food or workouts, my youtube looks like this. Sorry, I don't know what my youtube URL is, but it looks like this. LOL!!! 

Also, did you know I am training folks online? I know all these younger katz are doing these online coaching meal plans and workouts, but with me, I actually train you face to face via Live-Stream Online in real time. It doesn't matter what part of this world you're in. The software i use allows me to meet up with you in real time.  Go to and register for free. I can also give you a free Consultation on your Fitness Evaluation.  This is how I am teaching. Check it out here in this video:

Playing around before we go on stage for pre-judging.  I actually wanted to take a pic of the posing suit. I like the top. Where did my boobies go? I used to have some. Oh wait.. There's some glamorous padding in there. LOL!! But even with that, um, where the heck are they? LOL!!

A little sweat on with my glute work. I get bored and my body plateaus fast, so have to change it up asap when I don't feel challenged. 

My beautiful new friend Violet who is a vegan bikini-bodybuilder. Wow!! Even though i am not a vegan, i love vegan cuisine from time to time.  My favorite places to eat vegan is V-Station restaurant in Sherman Oaks CA and Flore restaurant in SilverLake Los Angeles on Sunset Blvd.

My friend Violet asked what plant based and other non-flesh components carry protein. I told I would put here. So Violet, this one is for you:

Yes!! I'm wacky. Actually, i was on my period and well, that ain't easy on a day like this, i guess. I don't care. I'm telling it all.

My boyfriend was taking a few shots of mua!

My awesome coach Jill and I after I was done with this competition. She's a professional Figure competitor.  She's freaking awesome. I left right away I was done because I was starving and my guy was also starving, and well, I had to work the next day.

Saturday, March 12, 2016

Burn Fat Build Long Lean Solid Muscle

Rocio Ponce (Flamenco Dancer):
Certified: Personal Trainer, Pilates Trainer, Group Fitness, Lagree Fitness, Yoga, former CIRQUE DU SOLEIL cast member!
B.A. in Dance/Choreography - CSULB; 
M.F.A. in Television, Film & Theatre - CSULA.         
(My unions: AEA & SAGAFTRA)    

Six Pack Abs Diet Strategy That Will Give You Maximum Result !!!
If you don’t pay proper attention to what and when you eat, even if your workout routine is perfect, you won’t see the results. Whoever said “Abs are built in the kitchen, not the gym” was bang on correct! The following article suggests a few pointers for the extreme diet to build shredded abs.

Daily Basis Six Pack Abs Diet Strategy

Breakfast is the first meal of the day; it is when the body is in a catabolic state and burns all that you feed. To build six pack abs, you should include protein in breakfast. Protein boost metabolism and provides important amino acids that are required to develop abs muscle.
Idea to load the breakfast meal with a maximum amount of carbohydrates, since the metabolism of the body is high and it burns off the calories through carbs, thus preventing the conversion to fat.

List of items you can include in your breakfast meal:

1. Fresh fruits and vegetables
Fruits or vegetables are the best options. An apple or kiwi during the early part of the day sets the tone for the day, keeps you full and energetic. You can make smoothies or merge fresh fruits along with oatmeals or yoghurt. Don’t go for fruit juice, they are loaded with preservatives and sugar that build up as extra fat in the body.Go for berries: strawberry and blueberry, for instance, have rich fiber content and antioxidants that are good for health. Muscles operate more efficiently with high antioxidant content foods.

2.  Whole grains
Oatmeal is another good food item ideal for consumption during breakfast. A whole grain source such as a muffin or whole grain bread toast will help your body get the essential fiber content. It will keep you feel satiated and prevent you from binge eating throughout the duration.

3. Proteins
For lean muscle mass, protein content has to be high in the diet. Utilize the catabolic mechanism of the body and consume the right protein foods in the morning.
Include egg whites, turkey sandwiches, broccoli or whey protein shakes.


1. Egg and vegetable bowl
Use beans, olive oil, onions, tomato, three to four eggs, mash these in a bowl and add a pinch of salt. Your healthy lunch meal is ready.

2. Chicken with rice
Use brown rice instead of white rice and add broccoli or other green leafy vegetables as fillers.100 g of chicken fillet adds about 25 g of protein.

3. Salads
If you are a strict veggie or just want to eat good veg food, go for healthy salads. It hardly takes much time to prepare but does pack a punch as far as nutrition is concerned.

Eating fewer meals leads to energy imbalance. 2 hours after lunch or breakfast meals is a good step. Eating six times per day is recommended rather than consuming big meals at once.  Here’s what you can include for snacks:

1. Healthy fat foods
Consume more of liquid fats rather than solid fats.

2. High protein snacks
Go for brown bread, add peanut butter (I prefer almond butter as I am allergic to peanuts), a slice of vegetables, yogurt, cream cheese, etc. Have oatmeal, lean meat slices, cottage cheese, etc.

3. Smoothie Shakes
Instead of consuming processed carbohydrate foods, fried fatty foods, go for healthy smoothies. Use whey protein powder and berries in smoothies.

 Don’t consume lots of carbohydrates just before sleep. Dinner meal has to be rich in proteins.

1. Sprouts
Eating sprouts before sleep will feed your body with healthy proteins.

2. Cottage Cheese
Casein is a little consuming protein that gets released slowly during the night. It will feed your muscles with essential amino acids while you rest and keep you satiated. Cottage cheese is rich in casein protein.


Rocio Ponce
* Rocio Ponce's Dance and Weightloss/BuildLongLeanMuscle program:

    * Sign my guestbook:
These are the ladies of La Crescenta raising the roof to another fitness level of fun, growth, and pure wellness! Aside from Rocio Ponce training folks 1on1, she also enjoys teaching group classes with a fitness challenge goal at the end πŸ’ͺ🏽πŸŒͺπŸ‘ŠπŸ½

Rocio Ponce is a certified Hybrid Trainer:✌🏽️
#PersonalTrainer (#Nasm)✔️
#PilatesInstructor (classical, basi, Lagree)✔️
#SportsNutrition (NASM)✔️
#GroupFitnessInstructor (#AFAA) ✔
#YogaInstructor (AwakenedWarriorTeacherTraining) ✔️
#Dancer (B.A. from #CSULB) ✔️
Actor / Singer (SAGAFTA & AEA w/ an MFA degree from CaliforniaStateUniversity in Television, Film & Theatre ✔️
& certified 2 #KickYourAss πŸ’ͺπŸ½πŸ‘πŸ‘ŠπŸ½πŸ‘πŸ½ ®
Join her @▫️ 🌎πŸŒͺ🌩 πŸ‘πŸ½
Classes I teach: ✔️ πŸ‘‡πŸ½ 

Mondays - 12pm HIIT Tabata at @Nufitpro studio in Glendale CA ➖

Mondays - 5pm, 6pm, 7pm #Lagree fitness @ @PilatesPlusByLagreeFitness in Encino CA. ➖

Tuesdays - 5pm & 6pm Lagree Fit & 7pm 25 min of HIIT Indoor Cycling & 25 min of Lagree Fit at @PPDTLA in DTLA ➖

Wednesdays - 6pm #Piloxing at @NBCfitness at @UniversalStudios ➖

Thursdays - 5pm & 6pm Lagree Fit & 7pm 25 min of #HIIT Indoor Cycling & 25 min of Lagree Fit at @PPDTLA in #DTLA ➖ 
Fridays - 9am #Piloxing & 10am #PiloxingBarre at FoothillAthleticClub in Foothill La Crescenta ➖
On other times Rocio is not teaching class, she is training folks 1on1 by appointment only in SouthernCalifornia πŸ‘‰πŸ½ #Glendale, Encino, DTLA © πŸ‘πŸ½
or online @ πŸ‘‡πŸ½ πŸ‘ˆπŸ½πŸ‘ˆπŸ½πŸ‘ˆπŸ½πŸ‘ˆπŸ½πŸ‘ˆπŸ½πŸ‘ˆπŸ½
So Make your appointment now for your mealplan & workout plan if your time is limited πŸ’ͺπŸ½πŸ‘™πŸ‘ŠπŸ½
πŸ€“πŸŒŠπŸ‘πŸΉ #EquinoxGym πŸ–πŸ½
#NuFitPro #BurnFatFaster #BuildLeanMuscle #LaCrescenta #AthleticFoothillClub #EquinoxGlendale  #Strength #Burbank  #EquinoxMadeMeDoIt #glendalecommunitycollege  #IdeaFit  πŸ‘ˆπŸ½

Sunday, February 14, 2016

2/14/16 Valentines Day

Haven't blogged in a long long time. So sorry. Been busy:
Training folks
Working on my online business
Getting ready for a bikini bodybuilding competition
And simply living 

Will be coming back to add more. 
In the meantime, part of my prep is my usual body alkalizer. I take this 1st thing in the morning when I wake up on an empty stomach with ingredients such as

1. Baking soda
2. Braggs apple cider vinegar
3. Organic molasses
4. 1 organic lemon
5. 1 cup of drinking water
6. Dried Grounded cayenne pepper
7. Dried Grounded ginger 
8. Dried Grounded clove 
9. Dried grounded curcumin or turmeric
10. Dried grounded cinnamon  
11. 1/2 tsp of brightcore organic powdered wheatgrass

How to prep:

Pour 1 cup of water into a glass
Add 1/4 tsp of baking soda
Add 1/4 tsp of organic molasses
Add 1 lemon 
Add 2 tsp of braggs apple cider vinegar
Add a pinch or a couple of shakes of the powdered spices (turmeric/cucumin, clove, ginger, cinnamon, cayenne, 
Add 1/4 of the brightcore wheatgrass
Mix together gently so that the fizzle won't bubble out of the cup, drink up. 
Kind of tastes like a soda πŸ˜‰