Tag Archive: fitness


IT’S MOVING DAY

I have officially put on my big girl panties and have moved to http://www.moniquesfitness.com

You will still get your updates with recipes, research, etc.

moniquesfitness.com is under construction but I hope to see you there soon.

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Answering YOUR questions…

Question 1: What’s your advice on obtaining the smallest waist possible for my body?

  • Diet, Diet, Diet!

Question 2: Can I build muscle and lose fat at the same time?

  • Yes and No. I say no because in order to lose fat you have to cut back on how many calories you consume and in order to build muscle you have to increase how many calories you consume on a daily basis. But studies have shown that with the proper weight training and nutrition you can build muscle while you burn fat. This has been proven true with a lot of track athletes because of high intensity interval training along with a high intensity resistance program.

Question 3: Just how much protein do I need?

  • Protein needs are usually based on what your goal is. But the usual formula is 1g of protein times your body weight ex: 1g x 128 = 128g of protein per day.

Question 5: What are some examples of good HIT workouts?

Here are a few HIT workouts that I do myself:

HIT #1

  • Shoulder Press
  • Crunches
  • Standing Calf Raises
  • Barbell Curls
  • Bench Press
  • Lying Leg Curls
  • Bent Over Row
  • Seated Calf Raises
  • Squats
  • Reverse Crunches
  • Straight Arm Pullovers
  • French Presses
  • Deadlifts
  • Upright Rows
  • Crunches
  • Wrist curls

 

HIT #2

  • Deadlift 1 x 10-12
  • Leg Press 1 x 10-12
  • Shrug 1 x 8-10
  • Close Grip Lat Pulldown 1 x 8-10
  • Standing Calf Raise 1 x 10-15
  • Reverse Curls 1 x 10-15
  • Overhead Press 1 x 8-10
  • Abs 1 x 30-50

Question 6: How much rest do we need between workouts?

  • Rest between workouts is all dependent upon the person. I personally take 2 days off after I do 4 days straight. After I take those 2 days off I cycle my workouts and start again. To answer your question: Just listen to your body.

SheGetFitness……

I did an interview with a friend of mine from Twitter @SugaToe_Moni for her radio show called: The SugaToe Show on SacTownRadio

I listen to the radio show whenever these wonderful ladies are on the air. And Moni decided to interview me going into the new year in regards to fitness and living a healthier lifestyle.

http://www.thesugatoeshow.com/2011/01/shegetfitness.html <—- There is the link for the interview if you would like to check it out.

I HAVE GREAT NEWS: After all of my hardwork and dedication that I have put in the past 7 1/2 weeks I managed to lose 6 pounds and 8% body fat. I started at 21% body fat on November 18, 2010 and on January 19, 2011 I had my body fat tested and I was down to 13%…..So what this means is that I weigh 130 lbs and have 13% body fat which means that I’m mostly lean muscle.

This was a long and enduring process and I can’t wait to grace the stage during the Iron Man Magazine Naturally Championships on January 29, 2011 and strut my stuff.

I will post pics ASAP.

Hope you’re all having a great week.

My quote I live by….

DON’T SACRIFICE FORM BECAUSE YOU’RE TIRED!

As you all know that I’ve been preparing for my first figure competition. It’s been a long road since late October- early November. I’m only 18 days away from the Iron Man Magazine Naturally Championship. The past few months I have been dieting and working hard to get ready for my competition. I have been on a somewhat strict diet only eating 1200 calories for about 8 weeks and then dropping down to 1000 calories. Lately I have been eating in between 600-1000 trying to lose the last few pounds. For competition I want to be 120-125 and now I am currently at 130. I started at 135 got down to 126 and shot back up to 134 really quick. But I’ve managed to get my weight back down.

I haven’t taken any protein supplements or creatine. The only supplements I have taken are: BCAA’s, Glutamine, and CLA. I drink almost 2 gallons of water/day and green tea unsweetened *YUCK*

Here is what my day looks like:

Wake up 6-7am

Breakfast: 1/2 cup of oatmeal, 2 pieces of wheat toast, 1 cup of almond milk

Workout for about 1.5- 2 hours (depending on the body part and how much weight that needs to be used) BCAA supplement and glutamine right after

Post Workout Meal: 2 turkey burger patties, 5 egg whites and 1 egg yolk with chopped bell pepper and onion and a teaspoon of crushed red pepper, 1 1/2 cup of almond milk

Snack: 1 can of tuna, 1/2 avocado, 1 chobani greek yogurt with carrots

Lunch: 3 oz of chicken breast, 1/2 cup fresh green beans or zucchini, brown rice

Dinner: 3 oz of chicken breast, 1/2 cup of veggies, and a yam or baked potato

Bed @ about 10 or 11pm

Sometimes I prefer to eat veggies most of the day. But I did cut out salt completely since I’ve started prepping. So far so good.

Dieting isn’t as hard as I thought it would be but you better believe that my post competition meal will be serious. I’m hoping to place in the Top 5. My goal is to get my Pro Card in Figure by the end of the year.

Below the pic in the red was taken in November. The pic in blue was taken yesterday you can see my progress.

If you’re in the LA area on January 29 come and check me out at: