7 Strategies For A Sexy Physique

Strong women they inspire me, they make me want to grab the world by the lapels and go kick ass.  When I see a woman in the gym who has defined muscles and is throwing some serious weight around, I have immediate respect for her.  Sure, I respect the outer displays of strength, but mostly I appreciate the inner resolve that goes into achieving that level of physical success.

I was fortunate to get the opportunity to talk to such a woman, Wendy Heaslip, a 48 years old woman who backs up all that strength in the gym with being independent and charming.  

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She shared with me her strategies for creating a lean physique (along with a workout at the end of the article) and for the record, Heaslip is a mother, engineer,  photographer, friend and cares for her dad who has Alzheimer’s.  If she can do this with her busy life, you can too.  

Here are those strategies she shared for developing a fit physique.  

Secret #1  She wakes up early.

In her words;)  “I’m up at 4:30 AM and out the door to walk the dogs (2 ancient Chihuahuas and 1 young ‘ratdog’).  Then breakfast with my man, which he cooks.”  

Takeaways:  

🚶get in a few minutes of activity, like walking, to boost your mood and energy levels throughout the day.

😉 allow your man to make breakfast. New research shows that women find men most sexy when they’re working in the kitchen…Sounds like a win-win!

Secret #2  She meal preps for the week.

Heaslip is an engineer during the day and doesn’t get home until around 6pm.  How many of us can relate to this?  Walking the dogs and going to the gym doesn’t leave much time to make a meal, so her and her boyfriend, Richard, meal prep on Sunday.  

During the week all they have to do is a “quick warm up or veggie prep and dinner is ready.”  

Heaslip’s tip:  Focus your meals on protein.  She suggests investing in shaker bottles.  Protein shakes are good for supplementing when you can’t get enough protein with food during the day.  

Secret #3  She eats clean during the week and plans a splurge meal on the weekend.

Restrictive diets generally backfire so it’s important to plan a splurge and enjoy it without guilt.  When planning your splurge be clear on your boundary and eat a moderate portion.  

While food is wonderful, it’s important to find other ways to bring fun and sweetness into your life. For Wendy, she gets to play with her weekend job/hobby of photography.  

Secret #4  Meet yourself where you are.

Wendy said she got into lifting a few years ago after she read an article about the importance of resistance training to fight osteoporosis.  She said, “I found a fitness app with some beginner routines and started doing them at the gym. I’ve always loved to see muscles move in response to lifting something heavy. It appealed to me right away.”

Takeaways:  There are free resources available all around you so take advantage of those.  

⚫️Ask your gym if they offer a complimentary session with a personal trainer.  

⚫️Find out from your human resources dept. if they offer any wellness programs. I’m a health coach for Omada Health and many of my clients receive access to our program through their HR dept.  https://omadahealth.com/

Secret #5  Enjoy fitness with your family.

Around 2012 when Wendy started getting into fitness, her daughter, Tess, started showing interest too.  It was all fun and games until Tess got her personal training certification in 2014, and Wendy became her 1st client/guinea pig.  This is when her training was taken into a whole ‘nother ball game.  

Just another day at the gym for this powerful mother and daughter duo:)

IMG_6160Tess developed programs tailored to her mom’s personality and goals, which involved training like a powerlifter.  Wendy lapped it up!  Deadlifts, squats and bench she loved it all:)

These big lifts that stereotypically you see big bearish men performing in the gym became part of my routine.  The heavier I lifted the more I dug it.  I’m a little woman lifting heavy weights and there is just something so kick ass about that.”

IMG_6162While Wendy is extremely serious about her workouts I have often seen her on her phone and wondered what the heck she was doing;) She said that Richard and her text each other in the gym, sending funny memes or support to each other.

Secret #6 Make a bucket list.

Heaslip is training for a figure competition for Fall of 2016, and she said, “The competition is a bucket list thing for me right now.”  

A bucket list reminds you of what’s really important to you and brings some color and motivation into the regimented lives that most of us have Monday-Friday.  

The preparation is stretching Heaslip past her comfort zones.  Currently she is in the stage of bulking and this has been really challenging for her, as all of us women can understand.  Heaslip says, “it’s hard for me to wrap my head around (Gain weight? On purpose?), but I’ve been doing it for about a month now and have noticed larger, fuller muscles and I can lift heavier so I’m slowly getting on board.”

Takeaways:   Create a bucket list of anything and everything you’ve ever wanted to do, be or have.  

Secret #7 Get a workout plan that excites you.

Wendy shared her special leg/glute routine:

Barbell Squat 6×5

Straight Leg Dead Lift 4×10

Smith Machine Hack Squat 3×10-12

Single Leg Curl 3×20 each leg

Goblet Squat 3×12

Leg Extension 3×15 (dropset last set)

 Wendy didn’t start out with all these habits, she developed them over time.  Pick 1-2 small goals that you can do everyday and start.  No one is too busy to take care of themselves.  Everyone gets the same 24 hours a day.  We make time for what we really want.  The thing is, when you honor your health it makes room to give even more to the people and work you love so much.  

Tess Redsky Heaslip is a personal trainer in Houston, TX and this is her boyfriend, Brandan Lacatino, with Richard.  Talk about a #fitfam?!  I think if Pixar ever needed a modern day family for The Incredibles, this is the one!  lol

 

 

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Giant Tricep Superset; feel the burn

photoIf you want to tighten, tone & feel the burn in the triceps, then you want to include giant supersets into your weight training program from time to time.  The beauty of a giant superset is that you can hit different angles of the muscle and create a lot of blood flow which develops definition.

A giant superset is when you do several exercises back to back with no rest.  After completing all your repetitions for each exercise, rest for 1 minute and begin again.

I like to start my set with a close grip bench press.  This exercise builds strength and hits the lateral head of the tricep muscle.

Close grip bench press

Lie on a flat bench and grasp the barbell with a narrow grip, closer that shoulder width.  Keep the elbows close to your body as you lower the weight toward the bottom of the chest (ladies, that is where the band of your bra is).

Bench dip (weighted for advanced)

The dip is going to target the long head of the muscle.

Sit on the edge of a bench.  Place your hands outside your hips and lower your body to where you form an “L” position.  Keep your backside close to the bench as your lower.  If you want more of a challenge, I like to place my feet out in front of me on a stability ball.  Another option is to place a weight plate on your lap.

A modification is to perform this with your legs bent.

Rope Pressdown

The priority of focus for this exercise is the lateral head.

Stand in front of the cable machine with the pulley up high.  Position your elbows by your sides and keep them there throughout the exercise.  Squeeze the triceps and hold for a count before returning to start.

Perform 4 sets of 12 reps and feel the burn!

 

Top 4 Exercises For Firm, Tight Abs

Who wouldn’t love swimsuit confidence? The biggest hurdle is having firm & tight abs. There will be endless morning shows & magazine articles about how to pick out the right swimsuit to hide and/or camouflage areas of the body that the winter months have put extra layers on (mostly in all the wrong places).  I don’t want you feeling embarrassed on the beach, sucking in your stomach, or crying in the dressing room.

I propose that you take a different approach & hit those abs every which way but loose! Think about getting your body confidence from the hard work you are bringing into the gym.

The real benefit in training is going to be in your posture.

I know that looking good on the beach is important, but good posture will literally CHANGE YOUR LIFE. This is when the work you put in at the gym & with healthy eating is going to impact your everyday life. You will project confidence daily from the inside out.

I want to be apart of this positive life change, so I am sharing with you my top 4 Ab exercises that will hit every angle of your abs.

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This was an ab routine I did this week.  Adjust based on your fitness level.

Hanging Leg raise  4×8-10

Side Crunch  3×10-12

Roll Outs with Barbell  4×10-12

Decline crunch  3×12-15

You can perform this workout once a week along with another ab routine to add a good balance to your training.  I always change-up my ab workouts, but they always follow the format of some type of lower ab, oblique, plank, and upper ab/overall exercises.

I hope this helps!

Keep fitness fun and fresh that way you don’t get bored or stuck.  Yesterday, after I finished up personal training at one of the gyms I work at, I worked my chest and triceps.  I usually don’t train those body parts at this particular gym, so I took advantage of different pieces of equipment.  Sometimes we get stuck in doing the same workouts so maybe try going to a buddy’s gym & working out with him or her for a change of pace.

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One of my gyms:)

I have learned that my body taps into more fat burning when I do my cardio at the end of my weight training.  I don’t like doing cardio on a treadmill or elliptical, so I found out there was a bike path close to the gym.  Perfect!  I went for a 30 min run, & it was a fun little adventure.  I got to see the town some and run across a little bridge.  It was nice.

Let fitness be an adventure.  It doesn’t have to be a drudgery.  Find ways to shake it up and make it fun for yourself.  Some people find that entering a race, training for an event, or entering a challenge gives them motivation to extend their comfort zones.

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“Keep your waist tight and health will follow throughout your life.”  -Jack Lalanne