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Mabba Provincials

June 10, 2011 By Amanda Leave a Comment

So SHOWDAY came and went! It was a whirlwind! I ended up placing 2nd in my category of Bikini Short and am very Proud of my accomplishment.

I find it even harder getting on stage in a crowd filled with your friends and family, as opposed to a bunch of strangers! Some people feel the opposite, but I guess it is just because I care about what those people think the most. It was really great to have my mom and dad in the audience! I could hear them from onstage cheering for me, so it ended up being a really great time. Here are some inside peaks at backstage with some friends and competitors!! :)

My make up and hair for show was done by the amazing Amy McLachlan! Check out her FB group, Vamp Industries!

Of course when anyone is competing they always dream of the first place trophy! But, coming in second has really made me want to push harder than ever to come home with the overall and a beautiful IFBB pro card at Nationals. Nationals this year will take place on July 23rd in Saskatoon. Six more weeks of givvener! Not very far away!! :)

I definitely believe I came in with my best physique yet, and the amount of support and feedback from everyone was really inspiring and motivating. Making this competition a personal win for myself I couldn’t have felt more love at the end of the day! <3

REBOUND

People always ask about the rebound after a competition and without proper guidance, support and education toknow what to do in the situation, it can be a very hard and confusing time for a competitor. I allowed myself a great reward meal after the show, and took Sunday off the gym and regimented diet as well. Just try not to go overboard! I made sure to drink lots of water and gatorade to get my electrolytes back in check and my fluids regular again after being dehydrated for a show (something competitors do to bring their leanest looking physique out on stage).

I was back at the gym Monday morning busting out my cardio and eating nice and clean. This way, I was able to accomplish no rebound and allow my body to get back on a regular pace again. It is possible to do! So make sure you hahve your plan ready for after show day!

I also have to think about the future and with some great photo shoots lined up while I am away at the IFBB Toronto PRO Show  and the Muscle Mag Model Search I have entered in it was important to not reward myself with too many treats and think about what was up next!

It was an amazing weekend, and I was definitely walking around with a smile plastered to my face the entire time!

Check back soon for my next blog!!

Yours in fitness,

Amanda Lee xo

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Killer Full Body Workout

June 5, 2011 By Courtnie Leave a Comment

Here is a Fat Blaster Full Body Workout!!!

This Circuit should take about 30 mins to run though once,

tonight in our class we will

be going though the circuit twice!! 8)

Remember to always properley warm-up and cool down!!

5 minute warm-up: 4 Laps Jogging

1) Pushups – max in 1:00

2) Squats – max in 1:00

3) Bent over rows – max in 1:00

4) Jog 3 laps

5) Shoulder press – max in 1:00

6) Lunges – max in1:00 each leg (2:00 min total)

7) Bicep curls – max in 1:00

8 ) Jog 3 laps

9) Triceps extensions – max in 1:00

10) Wall squat – 1:00

11) Pliate squat – max in 1:00

12) Sit-ups with weight (1 min/1 min without) – max in2:00

13 )Regular Crunches – max in 2:00

14) Kettle bell swings – max in1:00

15) Jog 3 laps

16) 2-3min rest and Repeat

5 minute Cool Down: 3 Laps Walking

5 minute of Strecting!

This is a great workout and will help you slim down and feel great in a short period of time!

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10 Days until showday

May 24, 2011 By Amanda 1 Comment

Life is always changing, and throwing curve balls at you. It is up to you to be make the difference! If sometimes you are feeling less inspired actively seek out what inspires and motivates you.

This morning I pulled up some motivational quotes from the internet that helped me feel a bit better and more focused. Keeping a clear mind is always really important when working towards a goal that means a lot to  you.

My cardio has been increased for these final 2 weeks and the diet is intense so trying to stay awake, motivated and keep all other aspects of my life together has been a difficult task! But, one that I work hard at to achieve.

Every time a meal is over I head directly out of that kitchen! Usually, up here to my bedroom. To do lists are a must as of lately, so I don’t forget the things I have to do, and to make sure I accomplish the things I must do. I am updating my Ipod a lot lately, music always helps me get through the long cardio sessions. But, most of all I have found the biggest help is to surround myself with motivating people.  All my friends at the gym, my trainer, Courtnie and my family have all been such great support systems. It takes a while to find these people, that are truly there for you, but once you do, you will know!

Well just a short update for you guys today!

The rest of my day will consist of my workout, cardio, and then off to teach my girls at our bootcamp tonight! Can’t wait to see you guys!

Have a great day,

~Amanda

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“Rolling” with the Dice

March 29, 2011 By Courtnie 1 Comment

Rolling with the dice

Here’s another sample of what we will be doing tonight at  our Learn2Sweat Bootcamp!

All you need is Dice…..

Start with a 5 minute warm up;

Alternate 30sec of jogging, high knees, bum kicks, and jumping jacks!

We will be using 3 dice tonight

The more dice you use the higher the intensity of your workout!

How is works

  1. Roll the dice
  2. The number rolled will be the amount reps of an exercise you will be performing
  3. Follow the list of exercises below in order, until you have completed them all
  4. Take a quick water break and then run through them once more!

List of exercises

  1. Mountain Climbers
  2. Jumping Jacks
  3. Triceps Dips
  4. Push-ups
  5. Burpees
  6. Split Lunges
  7. V-sits
  8. Jogging/ Running Laps around the Room
  9. Tic-Toc’s
  10. High knees (both knees up = 1)
  11. Alternating Scorpion Push-ups
  12. Squats
  13. Sit-ups
  14. Bum kicks (both legs kicked = 1)
  15. Decline push-ups
  16. Roll to a hop
  17. Scissors
  18. Alternating lunges
  19. Plank around the world (starting in a plank on your forearms, move up to your hands then back down to your forearms, “up-up-down-down”)
  20. Squat Jumps

Water Break and Repeat :O)

Like what you see!! Leave a comment, and like us on facebook so you can stay updated with our innovative work outs and healthy eating tips and ideas!

Interested in joining our next Learn2Sweat Bootcamp? Check out our Learn2Sweat calendar for the next start date!

Enjoy your workout!

~Courtnie :O)

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Only piece of equipment you need is a deck of cards

December 28, 2010 By Courtnie 2 Comments

A workout that you can do anywhere, all you need is a deck or cards!

The suits of cards are assigned an exercise;

Spades = Lunges

Clubs = Squats

Diamonds = Sit-ups

Hearts = Push-ups

Flip one card over at a time and the number on the card is how many reps of the exercise you perform until you finish the entire deck.

Check out our card work out video>>>>>

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