Single Leg Barbell Curls

Single-Leg Barbell Curls

A balance variation of the regular barbell curl that not only focuses on building your biceps, but also your core, balance and leg. Start off with a lighter weight than you are used to with the regular barbell curl. Trust me you will understand executing this exercise on one leg will make it harder. Pick which leg you are going to begin with. I usually begin with my right and next set repeat on my left leg to even out the work on both sides. Tighten up you core and lift one leg behind you. Lift the barbell up towards your chest and in front of your shoulders by squeezing you biceps. Do not rest the barbell on your chest. You want to feel the full rep all the way up and slowly bring it back down in front of your thigh. This exercise does not allow you to swing the weights. It also works well with 10 - 15 reps depending on what your muscular goals are. 

Single Arm and Leg Dumbbell Squat, Curl and Press

A different variation of the standard exercise. Executing unstable exercises forces you to use your core thus will burn more calories. This is a total body exercise. Make sure to keep your core tight as you squat, curl and press. This exercise can be done with 10 - 15 reps on each side.

Transformation Tuesday

When new people first meet me, they always think that I have been fit since I was young. However, I had struggled with weight every since I was around 12 years old. After going through being molested by my step father, which was the father of my younger brother and sister, I began to gorge so that no one would look at me in a sexual way. Later, I was then picked at for being overweight, wearing glasses and being too smart. This led to me developing an eating disorder. I became bulimic at the of 12 years old.

As I got older, my life didn't get better. I suffered from drug abuse and alcoholism. I became a teen mom at 19 years old. I never got too big because I was still bulimic.

Once, I met my ex-husband I gained more weight. I got to about 165 lbs. in weight. 

I was tired of not being happy with my weight, feeling tired and not fitting my clothes properly. So, I decided I was going to make a change.

Byt 2009, I ended up losing about 45 lbs. in 4 months from simply eating clean, lifting weights and doing cardio. Became a Zumba instructor and a NASM personal trainer and worked for commercial gyms for 6 years. Tired of the politics of the industry, I opened up my own fitness studio called Fit Science LLC in 2011.

In 2011, I also competed in my first bodybuilding show and I placed 3rd top 5 in the INBF Alamo Showdown in San Antonio.

I jumped around from federation to federation and ended up an NPC nationally qualified figure competitor. However, i discovered that the NPC wasn't meant for me and decided to go back into the natural bodybuilding world.

I ended up getting my Pro Card in Fit Body in 2014 at the INBF Texas State Naturals. 

Later in 2015, I received my second Pro card in Figure in INBF Pro Universe.

Competed in my first WNBF World Championships in Atlantic City, New Jersey. I didn't place in the top 5. I got 6th place, but it was a learning experience. I knew that I needed to work on my physique in order to get in the top 5 line up.

2016 I went back to NYC and placed 3rd top 5 in the WNBF Pro Universe to qualify for the WNBF World Champions again.

Listening to the critiques I got from the past Pro shows, I was able to bring a better package and placed 4th top 5 in the Pro Fit Body category at the 2016 WNBF World Champions in Los Angeles.

Now, I am currently getting ready for the 2017 WNBF World Championships in Boston. God willing I will be able to place higher. If not, I still love the progress I have made naturally through my bodybuilding career. The more I compete, the more I learn to help my clients reach their goals!

Rope Drill with Stability Ball

As a fitness phenom in the RGV, regular workouts become pretty easy for me and I feel that I don't get the same benefits unless I add a variation. Hence, I decided since I'm pretty good at balancing on a stability ball so why not try it with a battle rope drill.

During the exercise, you have to keep your core tight and your mind focused while moving the ropes. You quads and glute will burn like you have never felt before. Just make sure you can first master balancing on a ball for at least a minute or more. This exercise is dangerous and you can injure yourself if you are not careful. 

Benefits of using a stability ball

• Improves stability and balance by constantly engage the core abdominal muscles. 
• Participating in exercises that constantly engage your core muscles helps your waist shrink.
• Stronger abdominal muscles protect the lower back for more extensive weight training and promote better posture.
• The stability ball can be used to lift weights and other forms or resistance training.

Benefits of Battle Rope Training

• A great cardiovascular workout for the upper body.
• Also engages the muscles in your abdominals, back, and glutes.
• Can incorporate movements such as jumps, lunges, squats or balance exercises like above.
• Start off executing a regular rope drill with 30 sec. Then, progress up to 45 sec and 1 min. 

Hanging Scissors

The primary muscles being worked out are your hip flexors and the transverse abdominis, which are the deepest muscle in the stomach. Hip flexors work to lift and hold your legs up. The transverse abdominis helps in maintaining your posture, balance and stability. It also helps the abdominal wall inward with the help of the rectus abdominis and obliques. Because our transverse abdominis is being used daily in so many movements, it is imperative to strengthen the muscle through exercise. This can be done on the floor if you don't have gym access or a park close by. Remember to always stretch after your workout because if you haven't workout a certain muscle you can be really sore or get cramps. There are so many hanging ab exercises I love to switch it up.