1/2 cup oatmeal, 2/3 cup egg whites, 1 cup berries, 2 fish oil capsules

25 min light bike ride to gym- 20 min light walk w a friend- 25 min light bike ride back home

salad w/3 oz chicken, annie’s natural “gingerly” salad dressing; an apple; a low carb torilla

salad w/3 oz cod, annie’s natural “gingerly” salad dressing; fage 2% greek yogurt with stevia and cinnamon

salad w/3 oz chicken, annie’s natural “gingerly” salad dressing

1 hr functional circuit training class

protein shake and 1 skinny cow caramel cone ice cream

1/2 protein shake and 100 cal almond pack (18 almonds)

________________________________________________________________________________

DAY 2 (today- obviously not done yet)-

1/2 cup oatmeal, 2/3 cup egg whites, 1 cup berries, 2 fish oil capsules

salad w/3 oz chicken, olive oil, vinegar

fage 2% greek yogurt mixed with fiber powder, stevia, and a little vanilla casein

5 min warm up + 12 sprint intervals at 45 sec of 4.6 and 15 sec of 9.2 + 5 min cool down

then did a little bit of rack pulls, cable rows, pull ups, straight arm lat pulls, single arm rows, bicep curls

then ab circuit with side plank w/hip dips and forearm on BOSU, weighted reverse crunches, burpees, weighted bicycles, weighted ball crunches

one apple; one low carb tortilla with 3 oz chicken and salsa; 3/4 of a low carb tortilla with cod and sauce (the sauce was too strong, I threw away the last bit)

5 kamut cakes (22 cals ea) with a few slices of avocado and 10 cals jello

…and that leads to NOW!

I have a few more hours of clients left today, then if I feel like driving half an hour away, I’ll take a dance class I have wanted to take for a long time that I normally can’t take but my last client cancelled so I would be able to if I feel like driving after a long day at work ;P Was that a good run on sentence or what?!

Anyhoo, that’s it for now. Love and lighting candles and laughter and lunge jumps and other “L” goodies,

yo gal

K~Dawg

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I was in a very dark place, and ice cream was my dear friend. Or frenemy. So due to this quasi-coping strategy during my depression, I am currently not at a weight or fitness level I feel comfortable with. Now that I have my mental health on lock, I’m ready to turn to my next target. My physical body. I want to shed fat to reveal my muscle, and I want to improve my cardio I currently lift like a figure competitor very consistently, so I don’t need to lift more. My plan to lose fat is to “shock” my body through adding cardio and functional circuit training and cleaning up the diet I am finally ready to put in the mental effort, which in turn allows me to put in the physical effort, and…I think I got this! I want it! It will be HARD but I am ready.

I am enlisting friends and clients who want to participate in this “10 week challenge” to kickoff our fitness goals! Some of my clients have goals such as improved balance, increased water consumption, and so forth. Whatever is the goal, FOCUS on achieving them for these next 10 weeks. By achieving THESE goals, it can help us feel confident to set and achieve MORE goals. Motivation is contagious. I’m feeling motivated. Let’s do this!

I feel my mind has made such amazing progress these past few months…now I’m ready for my body to catch up! Will keep you posted on the progress. WOOOO!!!!

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As summer approaches, she recognizes that we want to tighten up dee abs. As such, she shares her tips on how she gets flat abs. For more info, stalk her on her Facebook fan page Facebook.com/robinromerofitness

Abs: You’re Doing it Wrong

You’ve heard these a million times by now:

“Abs are made in the kitchen.”

“You can’t spot reduce fat.”

But do you still find yourself in the gym or at home, crunching away every day in hopes to get those ripped six-pack abs by summertime?  I’m going out on a limb and guessing that “yes” is the honest answer for 95% of you.  So here’s the real deal.

Your abdominals are just like any other muscle.  They need recovery time to repair, grow and tighten.  You don’t do bicep curls every day, so why do you train abs every day?  Back off and train them twice a week TOPS!  Personally, I train abs once per week, if even that.  I practice very proper form when I’m lifting which mean my core muscles are engaged in keeping my spine protected during every single lift throughout the week.  This helps keep my waistline nice and tight.  Training abs separately helps me build definition and fine tune the shape.

Abs are probably one of the most improperly trained muscle groups.  I constantly see people in the gym grabbing a heavy dumb bell or plate and working those side bends.  You know, to spot reduce those love handles.  Oh wait?  Didn’t we already establish the fact that you can’t spot reduce fat?  We sure did!  All those weighted side bends are actually building the obliques and making your waistline BIGGER, not smaller and tighter!  Focus on twisting motions like Russian twists, bicycle crunches and cable downward twists (aka “wood chops”) to hit those internal obliques and draw your waistline in.

Another common mistake when training abs is speed!  Training abs is not a race.  Focus on slow controlled movement!  When you’re doing crunches focus on drawing your belly button in towards the ground instead of lifting your shoulders, hold for 3 seconds, and release slowly.  I’m sure you’ll find that doing 20 repetitions of slow controlled crunches will make your abs burn much more than trying to do 50 crunches as quickly as you can.

So remember, train abs NO MORE than twice a week.   Keep your core tight while training other body parts.  And keep that diet nice and clean.  The tighter the diet, the tighter the waist line.

Russian twists:

http://videos.bodybuilding.com/watch/40371/exercise-guides-russian-twist-malelong-clip

Bicycle Crunches:

http://www.youtube.com/watch?v=wqoD0Bdggto

Cable Downward Twists (aka Wood Chops):

http://www.youtube.com/watch?v=9Q_GJcs7T6Q

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I have been going through a majorly transformative process these past few months and one of the insights I had was that I was draining myself with all the commuting. I decided to make it easier on myself and CENTRALIZE. So, I transitioned out of working in San Francisco and I MOVED as close to Evolution Trainers as I could! I moved about two weeks ago and it feels amazing! I am LOVING being so close to work, and I am LOVING the simplicity. Well, I mean, I do manage to keep myself very busy, but because my commuting is reduced SO MUCH, I have more time to work, I have more time to work out, I have more time in general!

SO, I am ramping up my business at Evolution. I am there FULL TIME so no longer am I constricted by limited days there. I am there all the time, so peeps come and see me!

If you are interested in setting up one on one training, or even want to venture forth with online programming, mention that you read my blog for a reduced rate! I would love to hear from you, so get @ me!

LOVE and more love,
nourishing food and piriformis stretching,
~K

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“Kristina is a wonderful, inspirational, patient, fit and a fabulous – did I say wonderful and fabulous already??

Really – I trained with her for about 1 year and I am so happy  I met her.  She is one of those trainers that really cares and will do whatever is necessary to help you meet your goals.  She works with you.  What I love about her is that not a single workout is ever the same.  I am not sure how she does it as I have trained with many trainers before and at some point the workouts do get repetitive but not with her.  I will come stressed and leave the happiest person around. KRISTINA ROCKSSS!!!!!!”

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(photo from aerialyoga.com)

Tonight I plan on going to an all female jiu jitsu in San Francisco. I also want to get mah nails done. This weekend my interior decorator and I will be getting crafty and painting the walls and some furniture! Since I moved last week, I really want to set up my nest as well as my “DEN OF ZEN” hehe…okay no I don’t want it to be TOO zen, but just enough She has some great ideas and I have a feeling I am going to love how it turns out. Saturday I have seven hours of clients in a row first…YIKES!…The sequence will be: my workout, then 7 hours of clients…then PAINT! So…it’s all good stuff I know it will settle down, there is a lot going on, I am just so blessed!

Kristina

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One thing I have been wanting to try is Bollywood cardio at Dance Identity in Sunnyvale. I thought it would be totally ridiculous, fun; I wanted to try a new dance style; I figured this style of cardio sure beats the endlessly revolving stepmill! I asked my client to come with me and there we were!!!

It was a tiny studio that smelled like B.O. Oh wellz, we stepped through the doors and the energy was frenetic. The teacher was an attractive Indian gal with an accent who loved screaming UUUP!….UUP! or whatever movement she was cueing. It was a mostly female crowd, but there were a few guys, and I’d say over half the packed studio was Indian.

I kinda imagined myself in some Bollywood music video or movie. It truly felt ridiculous and foreign to me, but it was also super fun, and a great workout. A ton of jumping (perhaps a bit much for my old knees) but my client and I pulled through like troopers. Hopping around, arm movement, single leg lateral hops, it was HIGH ENERGYYYYYYYY wooo. I definitely was not used to some of the “weird” dance moves, or the “weird” pulsing-style of stretching, but it was super interesting to try out this new thing and bust a sweat at the same time (bonus).

I don’t know if I will go again. I mean, I swear I was doing the EXACT same thing as the teacher (winksss rightt) but somehow she looked way better and hotter than me. She was whipping her hair around like crazy so I undid my ponytail and tried to get my sexy on with my hair flinging about, but somehow it looked better when she did it. I was hopping and jumping about just like she did but somehow my big boobies made me look way more awkward. Hehe. I dunno. She was a straight Indian goddess, and I was a white (part Mexican too OKAY) gal hopping about and waving my arms and my boobs flopping everywhere. Oh well, no one was watching, and it was all in good fun

Here is a Bollywood style dance so you can understand a little what we were doing!!!

Thanks, Michelle, for coming with!

Love to all my wonderful readers~

K

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I am delighted to share with you that I will be a GUEST INSTRUCTOR for a BGIRL/BBOY BOOT CAMP! My homegirl Nurse Boogie from my old crew, Extra Credit Kru, will be hosting this boot camp. She is an amazing dancer and athlete and performs with the awesome Mix’d Ingredients, and does breaking, popping, samba, salsa, and basically any kind of dance. AND in heels. Seriously. Ive seen this chick do amazing smooth cee cee’s in high heels. Crazee. Anyhoo, the boot camp will take place at a gym in Emeryville, and the date I will teach is Thursday, MAY 24TH, 2012…SAVE THE DATE!

It will be good times, indeed, peeps, good times. Even if you are NOT a bgirl or bboy, and just want a good workout, I encourage you to come through! An RSVP would be appreciated at Kristina@FreestyleFitnessAddiction.com

This is gonna be awesome! Let’s kill. <3

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“I would highly recommend Kristina to anyone looking for guidance, motivation, and a little extra push for their workouts.  She is extremely knowledgeable, inventive with the exercises she gives, and super fun and supportive.  She is also HILARIOUS, while she is kicking your butt.  She is a true badass, she’ll take no excuses–if you’re feeling whiney, she’ll have you boxing–and you will ALWAYS feel a million times better after your session with her.  Kristina taught me that I am stronger and braver than I ever believed I was, and I LOVE her for it!  If you really want to get into shape, and have a blast while you’re doing it, call Kristina!”

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Squatting with chains is a nice variation. Instead of just squatting with the barbell, you add chains to the sides so that as the squatter descends, more of the chains lay on the floor, decreasing the overall load. As the squatter ascends, the chains are raised from the floor, increasing the overall load. This requires greater force production at the top position of the squat- this is appropriate, as this is the position our legs are at a mechanical advantage to produce greater force. One of the great benefits of squatting with chains is the effect of instability it provides for the squatter, placing a higher demand for stability in their core and trunk. Another benefit is the feedback that the chains provide for your body in space. For example, if your chest is too far forward, you may find the chains to push you even further forward. The chains give feedback to move your body with proper form.

Here is a quick clip of my client squatting with chains:

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