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Underneath the Bikini

BIKINI COMPETITORI don’t look at the body as a sex symbol or in vanity. To me, the body is like a clump of clay that can be sculpted into different shapes by applying science – and, like clay sculpted into a pitcher, our body is better used when it’s in good shape. A potter will cut away the excess, dig out the junk and squeeze the clay until it takes shape. If clay could hurt, it probably wouldn’t like the process very much. It would likely say “OUCH!”

In fitness, calorie management and training are the sculpting hands and much work is required to mold you in the best shape. One of the things I’m enjoying most, is one of the things I hate most – learning to set limits, stick to a plan and remain disciplined when I normally would cave. We live in a society where no one likes restrictions. People eat what they want to eat, buy what they want to buy and do what they want to do. When did restrictions become a bad thing? We need boundaries. We need to practice more self-control. It’s healthy and it makes us strong.

I’m loving living with more limitations, forcing myself to do what I don’t want to do to get to where I want to go. It’s hard work, but it makes me proud. I’m learning to control my flesh and not let it control ME! I’m learning I can do so much more than I thought I was capable of.

bikini competition suitYou may look at my suit and think WOW, that’s beautiful!! A bikini contest must be like a beauty contest, but it really isn’t. It’s more like a science fair. I am nothing more than one big science project.

I’m not competing to win a trophy, because I think I have a good body, or because I want to be on stage. I might not even PLACE! I can’t go on stage hoping to win a $40 trophy, or seeking praise from people. That is not what makes me who I am. A trophy can’t define me. It mustn’t. It’s the training, the self-discipline, the process and what God teaches me along the way that means more to me than a bronze sculpture or a medal. It’s finishing what I started to become the best version of me I can. That’s what will make me a winner, trophy or no trophy. It’s me against me – and I plan to CRUSH the old me!!

The truth is, I really don’t want to compete. I don’t care about the stage (terrified of the stage is a more accurate description lol). I am not comfortable being in a bikini in front of hundreds of people – I don’t even walk to my car from the beach without a cover up on! I dread standing next to a bunch of other girls to be “judged” – don’t we get judged enough every day? Lord knows, I know ALL of my flaws already and could just slip the judges my own list of all my shortcomings and save them time.

Steve and BonnieI’m competing, first, because my husband has been dying for me to do this with him for years – and I admit, dieting and training together has been a lot of fun. Second, I am competing because it’s forcing me to break through plateaus, push my limits, reach my goals, and step out of my comfort zone. It’s an incredible amount of work and a time where God is growing me in ways I never thought possible. The same way your muscles can’t grow unless you put them under pressure, I personally can’t grow if I constantly am avoiding the challenges of being under pressure.

My body is NOTHING – it will fade away like a dying flower. Learning to not be controlled by it is teaching me so much about myself and about how much more we need to let God be in control – not out stomach, not our laziness, not our selfish ambitions. Learning to die to flesh and live in the spirit both require a lot of discipline – and I plan to run this race of life to the best of my ability!

“…I discipline my body and bring it to submission, so when I have preached to others, I myself should not disqualified 1 Corinthians 9:27

The Bikini – Sewn In The Sun 

Sewn in the SunShop for your perfect competition suit, shoes and accessories at www.sewninthesun.com. She also sells amazing custom swimwear and workout gear.Sports Bra

Cara will help you pick out the cut, color and design that will best enhance your physique. She’s AMAZING when it comes to knowing exactly what will look best on you. She’s got mad skills!!

Visit their site, or stop by their store!
763 N Alt A1A Suite D, Jupiter, Florida 33477
Email: SewnInTheSun@aol.com
561-762-6165.

New Fitness Toy: The World’s 1st Weighted Compression Gear

The following post is sponsored by FitFluential LLC on behalf of Titin Tech. 

 Boost Your Workout AND Results

Titin Tech Shirt► Higher Lactate Threshold
► Increased Vertical Leap
► Increase in Endurance
► Increase in Caloric Burn
► Increase in Running Speed

Steve and I recently discovered a killer fitness tool to boost performance and calorie burn that will bring any workout to a whole new level. It’s the world’s ONLY weighted compression shirt called Titin. No bulky vests or attachments. You don’t have to hold onto anything or clip into anything – your hands are completely free and you are totally comfortable to do whatever you want to to in or out of the gym!

Versatile • Comfortable • Effective

TITIN shirtTitin compression clothing is simply a heavier version of a second skin – especially awesome for athletes and fitness enthusiasts (HUGE with CrossFitters & athletes) who want to boost performance. The Titin shirt distributes weight evenly all over the body. Since the weight is in your shirt, you can increase the intensity of exercises you normally can’t change like burpees, mountain climbers, plyos, sprinting and jumping.

Not only can Titin clothing boost your workouts, the pliable weighted gel inserts can be heated or frozen to stay hot or cold for 35-45 minutes.

THE TITIN TEN WORKOUT
10 Bodyweight Exercises, 5 Extreme Rounds

titin tech plyos

#1   50 Yard Sprint
#2   40 Jump Rope
#3   35 Mountain Climbers
#4   30 Walking Lunges
#5   25 Air Squats
#6   20 Box Jumps
#7   15 Sit Ups
#8   10 Burpees
#9   5 Pull Ups
#10  1/8 Mile Run

60 Seconds Rest X 5 Rounds

We will be shooting some exclusive workout videos using the Titin Tech gear this weekend, so be sure to check back in and watch our social channels.

JOIN THE TITIN TEAM

titin techHelp Kickstart Titin get their gear out there so you can make Titan a part of your training. Titin has almost reached their $100,000 goal to take Titin to the next level. Be a part of the Titin team. Share this with your friends, team members, coaches, trainers and gyms. I am so sold on this product, I guaranteed you Titin will be a major player in all sports – including MMA, football, basketball, soccer, CrossFit and even running!

Hook Up With @TitinTech:

Facebook
Twitter
Twitter Hashtag: #TitinTech
Instagram
KickStarter

Extreme 1-Minute Workout Challenge & Suicide Drill

Extreme 1-Minute Challenge Workout

Type of workout: 1 Minute of cardio, followed by a strength move.
Tools: You can use dumbbells or barbells – or even 2 jugs of water! I used 25lb dumbbells for snatches and a barb (40lbs) for my clean, squats & presses. I also used a band for pull downs & Steve did pull ups (so you’d need a pull up bar or a resistance band).
Instructions: This is why it’s called a challenge. We are challenging you to complete a certain number of reps of each cardio move with in a minute. Whatever reps you are short, you will add to the next strength move, but you’ll never do less than 10 reps. So, if you finish 15 reps short, you will do 15 reps of the strength workout. If you finish 5 short, you will do the 10 rep minimum. If you are 20 short, you will do 20 reps of the strength move. Got it? Good! Follow us in the video !

Squats – 1 Minute to do 75
Weighted Squats – 10 Reps Minimum (plus # of reps you didn’t complete above)

Burpees – 1 Minute to do 30
Clean Squat Press – 10 Reps (plus # of reps you didn’t complete above)

Jump Rope - 1 Minute to do 45 Dubs or 85 Regular
Thrusters – 10 Reps (plus # of reps you didn’t complete above)

Tuck Jumps – 1 Minute of 45
Snatches – 10 Reps (plus # of reps you didn’t complete above)

2-Count Mountain Climbers – 1 Minute to do 75 (150 singles)
Sit Ups – 10 Reps (plus # of reps you didn’t complete above)

Extreme Jump & Pull Suicide 

20 Double Unders or Tuck Jumps
20 Pull Ups (or Pull Downs)

Then repeat it doing 18 reps each. Then 16, then 14, 12, 10…all the way down to 2. Minimal rest (just enough to catch your breath). Rest when you are done! :)

Here is this week’s show! Get ready to sweat!

 

Workout, Tips & Tidbits

steve & bonnieThis post is all about going LIVE. What do I mean? Well, not only did we just wrap up one insane workout today, which I’m sharing very soon, but we are also preparing for a LIVE Round Table Event TONIGHT- where you can ask me (along with all the Live Exercise trainers) questions LIVE.

Ask us about what we eat before a workout, to whatever silly personal question you are dying to ask us. This is a chance for you guys to get to know us better, share some tips and have a ton of fun. OMG, these guys and girls are hilariously entertaining. It’s going to be quite the show with all of us in the same room, but how cool is it for you guys to join the conversation!!

HOW TO JOIN THE CONVERSATION

liveexercise6:30PM FRIDAY MAY 2ND
Follow hashtag #liveexercise & use #liveexercise hashtag in your posts.

If you want an even easier way to tweet, use the #liveexercise TweetChat Room and it will automatically follow the conversation and automatically add the hashtag :)

Tweet with us, and watch us LIVE via YouTube 
OR Live X members can watch on LiveExercise.com! 

Who will be there:

Live ExerciseBlake Kassel
Steve
Meeeee lol
Brandon Brennan
Andy Sziraki
Allison Escalante
Octavio Cifuentes
Robyn Goldman
Jennifer G
Scott Michael

 

(NOTE: LIVEEXERCISE HAD SOME YOUTUBE ISSUES. I’LL POST THE VIDEO AS SOON AS IT’S UP!)

 

Build a Mean & Clean Workout

thrustersAnytime you use multi-joint movements (like squatting with an overhead shoulder press), you burn more calories and improve strength and power. Explosive multi-joint movements causes an endocrine dump, where your body releases multiple hormones that stimulate your metabolism, growth and repair. This is why you will see a lot of “boot campy” combination exercises in our workouts, like burpees, thrusters, squats, overhead walking lunges, etc.

In this workout, we take 4 different movements and combine them in one exercise that keeps growing as you add each move. All of these exercises are great alone – but when you put them all together, WOW! You get one amazing workout!!

Clean & Mean Workout

  • 5 cleans
  • 5 cleans with a shoulder press
  • 5 cleans with a shoulder press & squat
  • 5 cleans with a press, squat & thruster

Go all the way through it with no rest. Do it between traditional exercises to boost fat burn and intensity or do 3-5 sets alone.

This exercise is part of episode 29 of LiveXFit on www.liveexercise.com

Get more workout ideas right here at http://www.PFITblog.com :)

Full Body Toning Workout

Looking for a fast and super effective workout. Try this circuit out. You can do it alone for a quick full body workout, or add it to your shoulder workout for even more awesome muscle burning fun!

10 Mountain Climbers
10 Single Arm Press (one arm only)
10 Swings
10 Snatches
1 Minute of Clean, Squat, Press
Repeat doing the other arm (single arm press)

X 3 (6 rounds total)

Rest only after one full round (after completing one round on each side). Rest for no longer than 60 seconds.

This is one of 4 workouts we did on LiveXFit, Episode 27. Come join us on LiveXFit cross training show on www.LiveExercise.com for more great workouts!!

BE SURE TO SUBSCRIBE FOR MORE! – & PIN THIS WORKOUT SO YOU CAN FIND IT EASILY! :)
I also post these workouts on instagram too! http://www.instagram.com/bonniepfiester !

Bikini Leg & Back Workout

steve and bonnie pfiesterHere’s one of the leg and back workouts for our Bikini Boot Campers. BCx Bikini Boot Camp is a program we are running for bikini competitors and women just wanting to look fit on the beach. The girls are getting insane results!

For example, Ashley dropped from 23.9% body fat to 16.9% body fat by increasing muscle and decreasing fat in just 4 weeks. Lauren lost 15lbs in 4 weeks without losing one pound of muscle!! SO many success stories! The program incorporates diet, weights, classes and cardio homework. Some of them are competing and some are just going through the training and diet to get in the best shape they can.

Here is a pic of just a few of our girls. We have about 40 in Bikini Boot Camp and 15-20 competing. Congrats girls! You guys are totally rocking!

bikini training

Our bikini boot campers do 3 group workouts a week, plus are given extra cardio and weights homework to do on their own. Here’s a taste of one of our “homework” assignments. (Learn more about our programs at Max Fitness.)

Hamstrings:

hamstring curl NOTE: Click on the exercise to watch video instructions

Prone Hamstring Curl
SETS:                         5
REPS:                         20,18,15,12,10
RESISTANCE:            35,45,50,55,60
REST:                        30-45 seconds max rest time.

Try to keep resistance high but it is more important to hit the rep range goal.  Every set alternate feet position from wide (8”apart) to close (touching)

Alternating Standing Hamstring Curl
SETS:                         5
REPS:                         15
RESISTANCE:            20 (Increase each set as possible)
REST:                        20-30 seconds max rest time.

Keep upper supporting leg (femur) against the pad. Complete 5 sets on both legs.  No rest when switching left and right.

Quadriceps:

Leg Press
SETS:                         5
REPS:                         25,20,15,15,15
RESISTANCE:            2plates, 3plates, 4plates, 5plates, 6plates
REST:                        45-60 seconds max rest time  maintain shoulder width foot position.

Keep seat back in the lowest position to allow for increased ROM. Push with your heals with no pauses, (continuous motion). Try to keep resistance high but it is more important to
hit the rep range goal.

dumbbell walking lungeHeavy Walking Lunges
SETS:                         3
REPS:                         20 (40 total-20 each leg)
RESISTANCE:            15, 20, 25 (2 dumbbells each hand)
REST:                        45-60 seconds max rest time  weight the front foot.

No pause, use continuos motion. Grip strength may become an issue.  Short steps with depth, almost touching the back knee to the ground.

Leg Extension
SETS:                         5
REPS:                         25,20,15,15,15
RESISTANCE:            40,45,50,60,60
REST:                        45-60 seconds max rest time change leg position randomly across all five sets.

Make sure to get full ROM by allowing your legs to go all the way down and all the way up.  NO PAUSING (use continuous motion)

BACK

Wide Grip Pull Down  

SETS:                         5
REPS:                         15
RESISTANCE:            50,60,70,?,?
REST:                        45 seconds max rest time, superset each set with 10 push ups.

Remember when pulling down to imagine pushing DOWN with your elbows instead of pulling down with your hands.  Stay extended through your thorax (bow your chest up) towards the bottom end of the range as you try to touch your clavicle (collar bone) with the bar.

Close Grip Pull Down  

SETS:                         5
REPS:                         15
RESISTANCE:            50,60,70,?,?
REST:                        45 seconds max rest time, superset each set with 20 (each side) bicycle crunches.

Remember when pulling down to imagine pushing DOWN with your elbows instead of pulling down with your hands.  Stay extended through your thorax (bow your chest up) towards the bottom end of the range as you try to touch your chest with the close grip handles keeping your elbows in close. Remember to keep your elbows out wide and rotate your body to touch your elbow to your knee (instead of pointing your elbows forward to reach your knee). Focus on rotation through the waist.

bicycle crunches

Seated wide Grip Row  

SETS:                         4
REPS:                         15
RESISTANCE:            50,60,70,?,?
REST:                        45 seconds max rest time, superset each set with 20 side plank pulses .

Remember when pulling back low into your waist try to imagine pushing BACK with your elbows instead of pulling BACK with your hands.  Stay extended through your thorax (bow your chest up) towards the end of the range as you try to touch your navel with the bar (USE LONG PULL DOWN BAR AND GRIP ON THE OUTSIDE ANGLE.

Leg Workout Graphic:

BIKINI LEG WORKOUT

The Shoulder Shake-Up Workout

Post is sponsored by FitFluential LLC on behalf of Cory Vines.

shoulder shake-up workout NOTE: Click on the exercise to view video instruction.

1st Segment: HEAVY
3 x 12 Seated Dumbbell Shoulder Press
3 x 10 Dumbbell Snatch (10 Right/10 Left)
3 x 12 Upright Rows

2nd Conditioning Segment: MODERATE
2 x 10 Step Up & 1-Arm Shoulder Press (R/L)

Super Set: (Right arm first)
1 x 10 1-Arm Step Up (arm stays up)
1 x 15 1-Arm Shoulder Press
(repeat Left Arm – no rest)
x 2

3rd Segment (Arms start shaking!): LIGHT
15 Dumbbell Lateral Raise
30-Second Elbow Plank
X 3 (no rest between exercises & rounds)

3 x 15 Dumbbell Rear Delts

I’M STAYING COOL IN CORY VINES

CORY VINES I’m wore my brand new Cory Vines racerback tank yesterday and loved it. It’s super soft, light, extremely breathable and has moisture wicking technology that allows sweat to evaporate quickly. It fit really nicely (somewhat fitted in the chest area, with a nice bit of light stretch), but a little looser through the waist so I’m not suffocating or feeling like every fat roll is showing through. Best yet, it’s not expensive! Get this tank.

1 Workout, 3 Exercises, 5 Rounds, 100% Awesome!

lower body blitzThis was one of the segments we did on LiveXFit at LiveExercise last week. It doesn’t require a lot of resistance to really get great results either! Here’s the scoop…

Goal: Sculpt the glutes, legs, core and shoulders. The burpees continue to keep the legs warm, while getting the heart rate up and burning more calories.

Tools: You can use a band, pipe, bar, broomstick or whatever you want! I used a bodylastics band and Steve used a broom. At the gym, I use an olympic bar, but you can even use dumbbells (however I prefer using bars or bands to keep the body connected).

The Lower Body Blitz:

  • 10 OVERHEAD SQUATS
  • 10 OVERHEAD STEPBACK LUNGES
  • 10 BURPEES

REPEAT 5 ROUNDS
- OR add 3 round to your existing weight routine. 

How-To

Overhead Squat:
Notice arms stay overhead (they don’t drop down in front of the face or body). Go as low as you can go while maintaining a straight back. Push with heels and keep arms locked out overhead during entire movement.

overhead squat  Screen Shot 2013-11-13 at 9.21.34 AM 

Overhead Stepback Lunges:

overhead lunge Screen Shot 2013-11-13 at 9.23.15 AM

If you like this workout, or the sample workout they offer on the site, sign up for a free 2 week trial! they have thousands of different shows to choose from for super cheap if you decide you like it!

Eat, Train, Live Like Everyone’s Watching

Eat, Train & Live

Would you run a little faster if someone was timing you? Would you lift one more rep if people were circled around you cheering you on? Would you make the same choices if your trainer went home with you and watched you prepare a meal, or sat next to you on the couch while you snacked?

What about how you live? Would you tell a certain joke if your pastor was in the room. Would you complain about your job if your boss was listening? Would you take Jesus to all the movies you’ve seen?

I believe, if you answered these questions honestly, you would probably act a bit differently if you ate, trained and lived like everyone important was watching.

you-is-kindYOU are important – and YOU are watching. You know everything you are doing, and what you could be doing better or different. So why cheat yourself? Even if your trainer doesn’t see you eat ice cream at night, you will wake up with the guilt – whether they find out or not. You will judge yourself. No one else has to live with the decisions you make in secret.

Don’t get me wrong. I make plenty of bad decisions in private – and public too, for that matter. I’m no angel. I’m the queen of opening my mouth when I should have kept it shut. As much as I want to do the right thing and be good, my nasty flesh comes out and I spew out ugliness, laziness and selfishness in a hurry. While I’m just as wrong as the next person, I believe we should always remember to TRY to strive for improvement – in public AND in private.

Good CharacterWhat you do in private eventually comes out for all to see. If you cuss at home, you are sure to cuss eventually in front of someone. If you eat poorly when no one is watching, it will show up on your body. If you are a disgruntled employee, it WILL show in your attitude or work performance (and your boss will know – believe me, I know! ha!). If you want to change the way people see you, and you also want to see yourself differently too – start changing the way you act, and think, when you are alone.

You have to live with you for the rest of your life, so work to become a person you can forgive, be proud of, and be happy to live with. No matter how hard you try, you WILL fail.  Just try to fail less often.

“The true test of a man’s character is what he does when no one is watching.”John Wooden.

Make a decision today to eat, train and live like everyone is watching.

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