Tuesday, April 2, 2019

Burpee/Squat Brawl - engi.pw
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There are a couple dwhetherferent workouts I always keep in my back pocket for when I’m short on time, traveling, and have no equipment around.

And the burpee/squat brawl is one of my favorites (besides tabata intervals, of course.)

While I can’t take credit for crafting the set-up of this workout, I’ve been using it for fairly some time with a number of dwhetherferent movements to perform workouts at-domestic or while traveling, or after heavy strength training. Sometimes, I’ll make it an upper body workout with push-ups and chair dips, or I’ll rotate in a core stabilization exercises like the glute bridge in place of the burpee.

For this workout, you’ll be doing burpees and air squats in an ascending and a descending sample.

And don’t even play—I know you heart burpees.

The thingive with this workout is to go all-out, which is why there is a 1 minute rest after the first round. While that may seem like a lot of rest, it won’t feel like it whether you’re working at full capacity.

And as always, prioritize proper form over moving faster. You’ll get way more benefit out of doing the movements properly than moving faster with destitute quality movements that could end up hurting you in the long run.

The Burpee Squat Home Workout

Burpee/Squat Brawl

Instructions: Act the workout written below as fast as good form allows. Relax 1 minute, and perform the moment round in reverse. (1 Air Squat, 9 Burpees.) During each round, the thingive is to go all-out, and total the round in as small time as possible.

Warm up: Act 5-10 minutes of Dynamic Range of Motion movement. Then, do 3-5 repetitions of each exercise below.

The Workout:

1 Burpees, 9 Air Squats
2 Burpees, 8 Air Squats
3 Burpees, 7 Air Squats
4 Burpees, 6 Air Squats
5 Burpees, 5 Air Squats
6 Burpees, 4 Air Squats
7 Burpees, 3 Air Squats
8 Burpees, 2 Air Squats
9 Burpees, 1 Air Squats

Relax 1 minute. Act a moment round with the burpees and air squats reversed.

Chilly down: Stretch and foam roll.

Modwhetherications

Instructions: Act the workout as described above as fast as good form allows. Do not perform the moment round in reverse.

Desire more workouts like the one above? Check out my other sprint workouts, or functional fitness workouts.

Live empowered,
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16 Weeks Out – The Relentless Lady
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I finally selected a show for my return to the stage this fall! I’ll be competing in the St. Louis Gateway Naturals on September 29th, 2018. That means I’m officially 16 Weeks Out! EEEEEK! 16 Weeks is a standard amount of prep in the bodybuilding world, so that makes it feel more genuine. And it makes me scurrrrrred. But I’m alert to do this!

Here’s a small background on why I selected this show. I didn’t want to go out of town, much less out of state because of all the expense it adds. But after attending dozens of bodybuilding shows over the past six years and getting to know lots of promoters, I know the NANBF is where I belong, and this was the only one available during the time I wanted.

I precedingly competed in NPC and qualwhetheried for Nationals. I’ve met some wonderful NPC promoters, but natural federations like the NANBF promote a family environment, even requiring competitors to be covered anytime they are not onstage or backstage. As a mom, I genuinely appreciate that.

My primary aversion to the NPC is that it bikini competitors are required to do a spread-eagle pose right in front of the judges (that thankfully occurred after I competed in 2010). It’s totally unessential, as evidenced by the fact that no other category requires a pose like this. The NANBF doesn’t allow that pose and will right competitors on the spot whether they do it. (This is in no way judgement on the competitors themselves.) It may seem like a minor detail from an externalr perspective, but it feels much dwhetherferent, physically and emotionally.

Modesty is important to me, and is a dwhetherficult topic because it’s not clearly defined and means someleang dwhetherferent to everyone. I leank I could be mostly covered in a sexy pose and look less modest than whether I am in a bikini but not posing in a seductive way. I just have to consider my daughters and make certain I’m okay with the example I’m setting for them.

Every in all, I feel great about selecting this show and am excited to start prepping for it! I’ll be primarily eating wgap foods but following flexible dieting to stay sane and avoid tendencies to binge when I restrict too much.

I’ll keep y’all posted!

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Success Tale: Discover Out How Sabrina Got Stronger!
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Prior to joining engi.pw Sabrina wasn’t working out consistently! Since joining, she has burned fat, gained muscle and had a bfinal working out! Sabrina loves the sense of community, the awesome coaches and great people at engi.pw!

Check out Sabrina’s Tale!

Desire to Check Out the Gym and Attempt a FREE Workout?  CLICK BELOW!


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Free Kettlebell Kickboxing Class For SOFIA Home!
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Free Kettlebell Kickboxing Class For SOFIA Home!

Kettlebell Kickboxing Canada had a great turn out final night! We offered a free lesson for anyone who would bring non perishable food items for SOFIA Home.

At SOFIA Home they believe that families need time to recover from the trauma of domestic violence. Their first precedence is to supply a secure environment with basic living fundamentals. During that time of recovery they try to supply individual, group and community support for out reach families.

I am a large believer that even the smallest of kind gestures are very Large! Numerous kind gestures grow Hugeger and Stronger!!! If we can help build people up in besides possible so that they can be Strong on the inside & strong on the external!!

I leank in our engaged lives it is important to do a self check. Remember even the smallest acts of kindness make a dwhetherference:)

Thank you to engi.pw Gym for donating the space tonight, Sherwood Co-Op for donating groceries, Mira for videoing & pics, Nicole for bringing additional kettlebells, Stacks Supplements for donating bcaa’s drink for everyone tonight!!!

Again – Thank you for showing up & Sweating for a Worthy cause!!!


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Best Puts to Purchase Inexpensive / Cheap Workout Dress
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When I first started working out, I didn’t care what I was wearing – Baggy t-shirt and some pajama pants worked for me.  However, as I got more into fitness and endelighted getting alert to workout, I rapidly started to care what I was putting on to get my sweat on.  And who kcontemporary what a good pair of compression leggings could do for someones ego???

I can now say I’m the proud owner of 20+ leggings and too many fitness tanks to count.  And I have enough tennis shoes to match any outfit.

Needless to say, I have come to find out that active wear isn’t cheap! A cute matching set can run you close to $200! And I am NOT about that lwhethere!!

So, I whipped up some of my favorite places to buy workout attire and fitness outfits … for cheap (but still keeping the quality)!

Rachel always leanks I’m joking when I rave about Feeble Navy’s compression leggings.  I own about 5 pairs, haha.  Seriously they are my go-to and I cant say enough good leangs about them … apart from I wish they had pockets! I also have some tanks, socks, and other workout attire from Feeble Navy because … lets face it, you can’t genuinely beat their prices!


I have so many workout outfits from Target.  For some reason, every time I go, they have the cutest matching sets that I just can’t pass up.  I also have a few of their graphic tanks and the fit and fabric is just perfect for working out!  Not only is Target convenient, but their active-wear is super affordable and stylish!


You sometimes have to do a small digging, but I have found AMAZING fitness clothes in TJ Maxx and Marscorridors! They sell name brands so you can walk absent with some steals of Nike, Adidas, Under Armour, etc.  Almost every sports bra I own is from here … and they are nearly all Nike.  While your at TJ Maxx or Marscorridors, also check out their fitness equipment. I have purchased a kettle-bell, dumbbells, a yoga mat and some other small accessories from there at reduction prices! Click here to shop TJ Maxx activewear!

Be careful with Academy …. they can hook you on the contemporaryest season of all the name brands!  I know they get me every time. #whoopsie! However, I will go to Academy to shop their house brand, BCG.  They are inexpensive and just as good as the other brands in my opinion.  I bought a pair of tennis shoes the other day (kids tennis shoes, I’ll go into that later but I always tell everyone to buy kids shoes whether they can fit … its SO much cheaper!) and they were $20!!! And a super cute teal color that I love.

I would never have thought about getting workout clothes from here.  But I was looking for a specwhetheric color legging and I found them on this site.  I ordered a pair and they felt like BUTTER!! So, now I have two more colors! 🙂 I don’t genuinely own any other pieces from here, but the prices are good and the shipping and leggings were great so I thought … why not?!? HERE are the leggings that I have.


This isn’t my favorite place to go for workout attire but sometimes when I’m shopping I stop and look and they have some great prices!! I found a few pair of running shorts recently for $10 and I bought 4 colors!


Let me know whether you love or hate any of these places … and whether you know of any other places that sell cheap workout attire!  I love finding contemporary places where I can stock up!

XXO, Ashley

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Best Rowing Machine Review For 2019

Rowing is an Incredible exercise that involves the wgap body and helps tone your muscles. It also improves your cardiovascular function and stamina. A rowing machine will help you in achieving these functions.
In this review, we will be discussing the best rowing machine for your use. We will first list the top 5, then we will describe each product in detail, with the pros and cons of each.
Let’s get into it.

Best Rowing Machines in 2019

1. Stamina Body Trac Glider 1050 Rowing Machine- Most Budget Friendly

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2. Sunny Health & Fitness Magnetic Rowing Machine by SF-RW5515- Our Top Pick

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3. Concept2 Model D Indoor Rowing Machine with PM5- Most Advanced

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4. Stamina 35-1215 Orbital Rowing Machine- Best for A Full Body Workout

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5. Velocity Exercise Magnetic Rower- Most Peaceful

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Now that we have listed the top 5, let’s go ahead to some details.

1. Stamina Body Trac Glider 1050 Rowing Machine- Most Budget Friendly


Stamina Body Trac Glider 1050 is a small size machine designed with an aluminum middle beam and a steel frame. It is however capable of doing the same job with equally good results as those largeger in size. It weighs less than 40 pounds. This makes it easy to fancient, handle and store.
The air shock resistance and the manual control knob of this machine give you the ability to determine the intensity of your training at each point. The multwhetherunction fitness monitor gives you the accurate details of your workout.
It is a well-balanced and dependable exercise machine with double handles that offer a full range of motion so you can mimic rowing in genuine lwhethere. It is a hydraulic rower that uses a single piston below the main column to encertain resistance. The resistance of the hydraulic piston is not as strenuous as other types of resistance.
As it has a low noise level, it is a great device for users who want to exercise without disturbing their neighbors, roommates, or family members. The adjuregular resistance also gives you the ability to row slowly as you feel strong resistance. You can set it to level 12 and row slowly. Note that it is dwhetherferent than air or water resistance, where you have to row rapidly to feel a tall degree of resistance
Pros
  • It is affordable
  • It is fairly quiet
  • A pretty sturdy steel frame
  • It’s fancientable and easy to store
Cons
  • The footrests can be slippery sometimes
  • The resistance decreases after heavy use
  • The seat gets unconsolationable after a long workout
Customer Feedback
Most users gave a positive review of this machine, specificly for the cheap price. However, most had the problem of their shoes slipping out of the foot straps.
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2. Sunny Health & Fitness Magnetic Rowing Machine with LCD Monitor- Our Top Pick


This magnetic rowing machine SF-RW5515 by Sunny Health & Fitness will offer you all the prerequisites for a great cardiovascular workout. It has an eight-level power button that lets you increase the intensity of your workout. You can either increase or decrease the magnetic resistance with a simple twist. This will make your training effective and ccorridorenging all through.
This rowing machine has large, structured pedals with securety belts to give you a non-slippery surface. Regardless of the intensity of your performance, the stability of this rower will never be compromised. It has a padded seat that gives you a consolationable rowing session. It can accommodate up to 220 pounds user.
The device also comes with a handy LCD monitor that shows you important workout statistics so you never have to worry about your dwhetherficult work paying off. This machine is large enough to accommodate dwhetherferent users. The footprint is nearly 2 meters such that nearly everyone will be able to extend the rowing movement maximally.
Another Incredible feature of this device is the quiet sound of the magnetic resistance. The SF-RW5515 magnetic rower with its fancientable design enables you to move the device easily and store it. This rower is also great from an economic point of view. It has everyleang a beginner or anyone with a low budget could need. You can fully move your arms and change the resistance.
Pros
  • It is fancientable
  • Little footprint
  • Nonslip foot pedal
  • Foam grip handlebar
  • Simple and rapid to assemble
  • Not rowdy
  • Not too expensive
Cons
  • The distance is not displayed on the LCD screen
  • Little LCD Monitor
Customer Feedback
Most users love the product as it is very easy for them to assemble and it is also very quiet while in use.
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3. Concept2 Model D Indoor Rowing Machine with PM5- Most Advanced

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Concept2 model D indoor rowing machine is used as a training method for indoor use by competitive rowers worldwide. It is designed and built to have a long service lwhethere. It has a spiral damper that enables you to adjust the air flow to its flywheel, giving you control over your stroke and preferences. The flywheel makes it calm and consolationable.
It is designed to suit most users. Its seat is about 14-inch tall with adjuregular footrests.
You can separate it easily into two pieces for easy storage. It has caster wheels that make it mobile. You only need to use eight screws to assemble it.
The monitor which has backlit starts automatically when you start rowing. It also has in its feature the ability to transfer the collected data to your computer using a USB cord. Thus, you can pair with compatible heart rate monitors via Bluetooth.
The Carry outance Monitor 5 allows you to track data such as calories burned, distance, speed, and pace. There is also an Incredible ability to choose pre-set workouts, games and to associate Bluetooth wireless heart rate monitoring products.
This machine supports the maximum user weight of 500-pound. It is thus recommended for heavy and obese users. It uses air-resistance flywheel that responds to each stroke. You can control the air flow easily with a change of the damper that has 10 levels.
Pros
  • Minimal noise.
  • Smooth feel.
  • Well-built rowing machine
  • Simple to store
  • Simple to assemble
  • Numerous functions with the monitor.
Cons
Customer Feedback
Numerous users love the device’s monitor with its additional features of pre-set workouts, games and multiple languages. They also gave a positive review as it meets up with their expectations and even beyond
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4. Stamina 35-1215 Orbital Rowing Machine- Best For A Full Body Workout


This rowing machine with free motion arms is a compact, low-cost rower with hydraulic resistance and free-running oars. It is designed to imitate the feel of the rowing in genuine water. With the free moving arms, you can hit nearly all the major upper body muscles. This includes your arms, shoulders, abdomen, and back.
It has a padded seat that glides on a ball-bearing rolling track to train your lower body. Endelight the best rowing machines, you’ll train and burn your muscles while you get excellent cardio training. It helps build your cardiovascular endurance
It has a single button monitor that displays your speed, distance, time, calories burned, row count and miles rowed. Another interesting feature of this machine is the Incredible storage profile and compact footprint. It is 4 meters long and thus, it is suitable for nearly anyone who has even the smallest training area.
In addition, the Stamina 1215 weighs 52 kg making it very light to store in a cupboard. It can be fanciented up to 10 inches, making it easy to move. This will be suitable for use in small apartments and offices.
This is the machine is quiet and smooth to use. If you are need someleang that will make you sweat and possibly lose a few pounds without breaking the bank, then this rowing machine should be considered.
Pros
  • Compact and portable
  • Free arm orbital motion
  • Affordable
  • Full body exercise
Cons
  • It is not suitable for a long workout
Customer Feedback
Most customers gave positive feedback as it is well built and consolationable to use. However, few users complained about the resistance provided by the pistons as uneven.
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5. Velocity Exercise Magnetic Rower- Most Peaceful


The Velocity Exercise Magnetic Rower features an advanced performance monitor that records all the essential fitness data. The magnetic resistance design offers a quiet, smooth, and adjuregular resistance using a Drum Magnetic Control (DMC) system. The Drum Magnetic Control (DMC) system is a magnetic braking system.
It has 8 dwhetherferent levels of resistance adjustment.
It has a compact design that makes it ideal for smaller training areas. You can fancient in moments and rolls absent to save additional space. It comes with pre-programmed workouts and a chest heart rate monitor. Its frame is crazye of sturdy, and lightweight aluminum.
When you pull the rower handle, It turns the metal flywheel in the front housing. Inside this housing is a magnet that can either move closer or absent from the metal flywheel. The closer the magnet to the flywheel, the stronger the resistance. Also, the farther the magnet from the flywheel, the feebleer the resistance.
This machine has a 5-button multwhetherunction fitness monitor. It is found at the rower’s foot and you can easily access it while rowing. It has consolationable seat, handles, and footrests. It has concealed built-in wheels to facilitate easy movement
The monitor has a motion sensor that detects your actual movement. It does not only counts the data till endpoint but also set a target time, count, distance, or the number of calories you like to burn. When the target is reached, it then informs you that your workout is totald
Pros
  • Not rowdy
  • Smooth rowing motion
  • It has a large LCD display
  • 12 exercise program options
  • It is durable frame
  • Built with quality fabrics
  • Simple to assemble and fancient
Cons
  • The resistance does not imitate the resistance felt when rowing on the water
  • Electrical components are more likely to malfunction
Customer Feedback
Most users genuinely liked how quiet the rower works with consolationable rowing strokes. However, few users complained about electrical malfunctions.
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Benefits of Rowing

Indoor rowing machines are very popular devices that provide excellent cardio, toning and strengthening training. Owning a rowing machine at domestic is a good way to push yourself. It helps you to burn calories and build muscle with small to no negative impact.
Rowers are available in dwhetherferent shapes and styles, and there is one for every budget. Endelight many leangs, for the best quality, you have to pay a premium. However, there are also machines great for the budget and they work well too.
There are many benefits of rowing but it is advisable that you consult your doctor before starting your exercise program. When a rowing machine is used properly, dwhetherferent benefits of rowing like increased cardiovascular fitness, muscle building, and weight loss are ascertaind. It is also important to know how to use a rowing machine
  • Exercise with small impact
Rowing is suitable for those who have joint pain and is recommended as an exercise for postoperative knee surgery. It offers very small prescertain on your joints as rowing is done in a fluid motion, this means that no impact or sudden prescertain is applied to the joints. Do not confuse small impact with low intensity. Rowing can have as much intensity as you wish.
  • Effective cardio training
When you train on a rowing machine, your heart rate definitely increases. By adjusting the resistance, you can fundamentally control the heart rate zone and your workout. There are a lot of benefits in cardio workouts, and the inclusion of cardio can be expected to bring immense health gains.
A rowing workout is said to burn an average of 500 calories per hour. If we compare the calorie burning rate, this is much taller than many other exercise machines. Your weight loss can be signwhethericantly supported by the use of a rowing machine.
The upper body is elaborated when using the rowing machine. You can be ascertaind that the muscles of the rhomboids (shoulders), lats (lower back) and trapezius (upper back) are trained. These are the muscles directly targeted, and in addition, the muscles of the hands, wrists, and arms as well.
Numerous take rowing as a training for the lower body or the leg, which seems strange to an average person. The quadriceps (upper ttalls), calves and buttocks are strongly trained. Since the legs are the largest muscle group to be trained, these muscles provide a very powerful workout that will help you burn more calories.
  • Effective aerobic exercise
Regardless of your age, a fitness plan that includes aerobic exercise is an important factor in your overall health. The advantages of a regular aerobic exercise are weight loss, improved stamina, and a stronger immune system. Terminateorphins are released during exercise and are helpful in improving your sleep and mood quality.
As it involves so many large muscle groups, a rowing machine is an effective way to increase heart rate and increase oxygenation for effective cardiovascular training. With the adjuregular resistance of most rowers, you can easily work up to your target heart rate and slow down your rest period.

Factors to Consider Before Purchaseing A Rowing Machine

Purchaseing a rowing machine could be a great decision you can make. Before buying a rowing machine, you must be certain you will use it. To get a good result, you must use it at least three to four times a week. So whether you do not like the action of a rower, you can not use it. If you have tried using one in a gym and then like the action, then you should probably buy one.
So before you purchase a rowing machine, you should ask yourself these questions. Do you like the rowing action?
How much can you afford? Do you have the room? (You can consider fancientable models whether this is limited) How often do you leank you will use it?
If you are certain you are using it and are motivated to get its benefits, a rowing machine can be an excellent and secure method to get fit.
How much you are willing to spend on a rowing machine? You can get a rowing machine from about a hundred dollars to over a thousand. So you can see that there is a signwhethericant dwhetherference in quality and features. Budget is normally the first leang a buyer consider. If you will use it on a regular basis, you will need to spend a fair amount of money to buy a quality product.
Next leang to consider is whether this machine fits in your room. Is it long enough for your legs with the space you have without bothering people around you?
Another important leang to check before purchasing your machine is the seat and sliding Track. Rowing machines should be crazye of durable fabric and have a firm grip to facilitate rowing. Check these leangs before the actual purchase to make certain you are buying a durable machine. Testing the machine also helps with decision-making.
It is always better to prefer a quality type. Quality brands have unique characteristics and are more dependable
Another important factor to consider is the type of rowing machine. Which type best suits your needs. The type refers to the brake mechanism used to supply the resistance.
These are types are air rowing machines, hydraulic rowers, magnetic and water rowing machines. we will be discussing the types in detail.

Types of Rowing Machines

Rowing machines have four types of resistance mechanisms. Air, magnetic, hydraulic and water resistance. Each of these types has dwhetherferent characteristics and is slightly dwhetherferent from the others.
  1. Air resistance rowing machines
It is sometimes referred to as Fan resistance. It is created by a flywheel that houses a fan that has a large blade driven by a chain. This produces a wind resistance as it rotates. The resistance level is determined by the exertion on the flywheel. The more force applied, the more the resistance. However, some models allow flywheel settings that affect resistance levels.
2. Magnetic resistance Rowing Machines
Magnetic resistance works in flywheel the same way it does in most upright and horizontal bikes. A magnet is mounted near the rotating flywheel to create a resistance. You can control the resistance sometimes using a lever or an electronic system that moves the magnets closer or absent from the flywheel.
3. Hydraulic Rowing machine:
This uses oil-filled cylinders to generate resistance. These machines are lightweight and easy to store. Therefore, these are good for domestic use.
4. Water Resistance Rowing Machines
The water resistance is basically the most genuineistic since the resistance is created by moving the rotating blades of the flywheel through a water tank. A physicist will tell you that the water resistance is increased or decreased due to the “rule of dices” by the rower. This exerts more force during the stroke. WaterRower tanks are in horizontal position, but tanks from some manufacturers may not. This means that the water in an upright or sloped tank at the beginning/end of a stroke is slowed for a moment, resulting in delays that can disrupt the user’s rhythm.
The type is best for you depends on the factors that are most important to you. If you’re looking for a quiet machine that does not make a lot of noise, a magnetic type is probably the best for you.
The sound of blades cutting through genuine water is often referred to as one of the advantages of a water resistance type that is both genuineistic and therapeutic. If the feel and dynamics of the rowing movement are important to you, a fan or a water rower is probably the best choice for you.
Fancienting vs. Repaired
There are two types of rowing machines for use at domestic. There is a fancientable type and a fixed type. Fancienting rowers take up less space, while fixed ones will require a lot of space.

Over To You

Having reviewed the best rowing machine, we will like to hear from you. Do you find this review helpful? Possess you used any of these machines before now? Do you leank there is a brand that should be part of this review? Helpfully let us know by leaving a comment.

Omotayo Oke

Omotayo Oke

Omotayo is a graduate of physiology and currently a medical student who loves to see people happy and healthy. She endelights trying out contemporary leangs, singing, and traveling.
Omotayo Oke

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Case Study: My Personal Women’s Stout Loss Journey
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How are you doing nowadays???  I hope you woke up feeling great.  🙂  I tancient you that I would share with you my personal experience along with two other women (coming soon) who followed the protocols from my No Cover Up Summer Women’s Stout Loss Program.

Under you’ll see my results from following No Cover Up Summer protocols for 7 weeks.

Here’s a small perspective…final year I competed at the national level in a figure competition (it’s a lesson for female bodybuilders in case you are unfamiliar).  After the competition,  I experienced some medical problems from the extreme nature of training and dieting.  I was directed not to workout for 8 weeks.  If you know anyleang about post show, it’s the worst time not to be active.  It’s a time when you should also slowly get back to your normal nutrition (called reverse dieting).

Well, that didn’t happen like it was supposed to.  Not working out lead to boredom that lead to a bit more flexibility around food (not genuinely…that’s all the excuses I tancient myself when I ate freely (I don’t recommend it).  I packed on a bit more weight than I would have liked.

The good part is I’m not one of those people who freaks about my body changes.  I love my body, no matter the shape (it’s part of what I teach), I embrace it for what it is.  But, it can get me in trouble.  Despite feeling great and fond lwhethere I lose track of my body shape.  I wearing clothes that flatter my current shape, their cute, I’m consolationable and then

WHOA!

I wake up one morning and noleang fits.

And I mean NOTHING!

Well, possibly my husbands sweats…

Anyway, the point is, I let my self slide and I had to make a change.  I wanted to get back on track with my purpose for being fit and healthy in the first place…being a great role model for my daughter.   It was then I decided to jump back on my women’s fat loss protocols (now called, No Cover Up Summer).  The details, results and progress pictures are below.  Hold in intellect, not all results are like mine.  And as I mentioned, I’ll be sharing a couple more with you soon.

If you want to hear more about how you can join me for my next 8 weeks of No Cover Up Summer Sign up HERE

7 Week Stout Loss Results

Name: Jacqueline Sobotka
Age:  30 years ancient
Occupation:  Respiratory Therapist (12 hour nights), Trade Owner and Mommy :p
Hormonal Cyle: Normal
Birth Control: Paraguard.  (the type of birth control you use can have an impact on losing fat)

Energy Change: At first when I was learning my body again I had a few energy shwhetherts but I had a dwhetherficult time figuring out whether that was my work lwhethere, ovulating, PMS or lack of sleep.  However, when I gave it some time, I CLEARLY felt my energy signwhethericantly improved.

More Benefits:

  • I no longer had bloating
  • GI issues were gone
  • The quality of my sleep improved.
  • I could sleep 6-8 hours and feel as good as I did with the 8-10 I needed precedingly.

I will be honest there were times when my energy levels plummeted or I did have cravings, but over the 7 weeks, I learned my body well enough to know what I needed to play down them (I normally needed more protein or fats).  Also, I was able to figure out whether the energy drops or cravings came from a food issue, low quality or lack of sleep, stress, or low water intake.

This program allowed me to memorize my body and how it functioned based on the time of the month.  It’s kind of funny because I was tracking how I felt and how my body would respond month after month.  Endelight clockwork, each month, I was progressively learning and even predicting how I’d feel during ovulation, premenstrual cycle and post cycle!

I used to leank my husband was delusional because each month when I would say, ‘But honey my feelings feel so genuine right now”.  He would reply, “yes honey they feel so genuine every month at this time.”  HAHA!  Once I tracked it I learned he was right (I hate admitting it).   Since then, I tfeebleed how I ate and trained which has crazye BIG improvements on my mood swings.

Metabolism Change: My overall calories were taller after 7 weeks of doing No Cover Up Summer (NCUS) then they were when I started.  I was able to keep my calories between 1400-1800 calories with two tall days of 2000-2200 calories while still losing weight.

I find it interesting because whether I am not tracking or planning out my food I am on either extreme…  I naturally want to restrict or go all out.  By following a plan like NCUS and learning my body I was able to understand my starvation cues fairly a bit more.

I nearly thought it was weird that there were times that I could eat dwhetherferently.  Here were some benefits:

  • My cravings diminished.
  • My starvation decreased.
  • And my anxiety around nutrition went absent.

Expression for word I tancient my husband, “babe…  I went all day without genuinely leanking about food.  I ate when I was hungry and felt convinced after I ate.”  This was NOT someleang I was used to when I was trying to drop body fat.

Cravings Change: This one shocked me.  Since I work nights my cravings can get intense and be all over the place.  But, this was the first time while “dieting” that my “lady time” didn’t increase my cravings whatsoever.  I genuineized that I needed more fats in my diet, I learn when my body functioned better on carbohydrates and I had less cravings or starvation issues overall.

Final Results
Weight Change: Lost 13 pounds
Meacertainment Changes (inches):

  • Chest: -4 inches
  • Waist: -3 inches
  • Hips: -3 inches
  • Butt: -3 inches
  • Top of Correct Ttall: -4 inches (WOAW!  Thick ttall :p)
  • Mid-Range Correct Calf: -0.5 inches

Entire Inches Lost= 18 INCHES!

Jacqueline Sobotka Women's Stout Loss Case Study

Overall Experience: It was genuinely an eye-opening experience for me.  That was why I felt like this program was a must to share with all my Lady Leaders out there!  I was able to make nutrition and exercise fit into my LIFE and not my lwhethere fit into a diet or workout program.  That was immense for me!!!!!

I was able to drop the anxiety and start getting to know my body so that I could finally create a lwhetherestyle that could final.  It genuinely blew my intellect that when I got to know my body I was able to identwhethery WHY I was feeling bloated, having cravings, and experiencing fatigue or increased starvation.  And do it all aligned with how my hormones were at that time of the month.

It’s Incredible when we bring reasoning into our genuineity we are 100% more likely to stick to a plan.  If we wake up bloated one morning, have increased cravings and starvation and we don’t understand why our body is feeling this way we are 10x more likely to skip workouts, overeat at a work pitch in, hide and eat (been there done that)…  or feel guilty for obsessing about the food.

NOT ANYMORE!

Acquireting to know your body is one of the most FREEING feelings have ever had!

Knowing how well this has worked for me and many of my clients I hope you join us in this next 8 week Stout Loss Journey!  For more information on how you can get started (and even to possibly work with me personally!!!!)  Check it out HERE.

What is the one leang you’d like to memorize most about your body? Start or join the conversation by leaving your comments below.


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