Today's Workout + Nutrition (simple, to the point)

Woke up at 8 am.
Probiotic immediately.

815 Cod Liver Oil, Vit C, Juice Plus (www.coachyaritakesjuiceplus.com )

8:30Had 2 slices of Ezequiel bread with Almond butter. Enzymes. Green Tea

Worked Out at 9:30.

Foam Rolling 5 min.

Warm up 3 Min:
30 sec. High Knees
30 sec. Butt Kickers
30 sec. High Knees and Arms
30 sec. Jumping Jacks
30 sec. Burpees
30 sec. Dirt Diggers

Workout: 20 min.
Kettle Bell (KB) Killers : Swings, Clean and Press, Squats using 2 KB of 15lbs each. Sets of 1 rep-4reps (next time ill do 6)

Stairs up and down 3 x

Gary Gray's Matrix (I'll show you that in a YouTube video one of these days)

400 Meter run 2x

Total workout time 27 min.

Stretched.

Post Workout Meal 11:00 am. Chocolate Protein Shake (my favorite www.americanwhey.com )

Networking Meeting and lunch 12:00 PM Chicken with Spinach and Romaine lettuce.

230PM 85% chocolate <3> and almonds (I was having cravings)

4:00 PM 2 whole eggs, uncured organic ham, red peppers, and onions. Cod liver Oil Cap, Vit. C. Enzymes.

7:00 PM Rainbow Sushi Roll with brown rice. Enzymes.

10:00 PM Plain Goat's Milk Yogurt (Redwoodhill Farm brand) with a sprinkle of Organic Goji Berries.

About to have some Ginger tea and go to bed!

Going to train legs hard tomorrow!

Lots of Love,

Coach Yari

P.S. I will be starting my brand New "Coach Yari's Booty Bootcamp" October 13! Sign up for my newsletters so you can find out the details. As a subscriber you always hear the news first, as well as very helpful information on exercise, nutrition, and even mindset! www.getfitin6.com

Today's Workout (Canada Competition Prep)

When it comes to my workout, my mindset is important.

I slept well, ate a good breakfast, then did some work, and drank some green tea about 30 min after.

I took my coconut water, put on my headphones-Music is key-and played high intensity music to get me pumped. Have you heard of Pandora? Pretty cool Internet Radio application I use for my IPhone. When I input an artist such as Lady Gaga, it gives me all the related songs and artist. It works great. Music really gets me in the zone, specially if I'm lifting intensely or heavy.


Today, I did mainly hamstrings, butt, and core. I went to the gym instead of my studio because I wanted to use more Isolation machines.

I typically don't isolate too much, however I am competing in Canada in November (in case you hadn't read my previous post). So, I created a routine for myself where I do 2 days of Isolation work, 2 days high intensity, 1 day PACE, and 1 day yoga.


The reason I'm doing Isolation work is because there are a few muscles that need to have a little more meat, such as: my shoulders, my hammies, and medial part of my thigh. When competing everything should be symmetrical, so I have to sculpt my body accordingly.



Here is my workout today:


Warm up:

Stationary Bike 3 min.

Foam Roll


Workout:

• Deadlift with Olympic Bar using quarter plates on each side for 10-12 reps
  
• paired with a Bulgarian Split Squat, 10 each side.
  
• and a situp-standup crunch with a 9 lb bar over my head 10x.
  3 sets
  
  
• Bar Sumo Squat 20 lbs each side, 10 reps.
  
• Ball knee tucks 15
  
• Band Rotational Pulls 20
  3 sets
  
  
• Machine Seated Leg Curls 60lbs 10x
• Ball Bridges 10
• Kneeling Lateral butt movements 15 each side
  2sets
  
• Decline bench Leg Lifts 12 reps
• Band Rotations for Obliques 15 each side

2 sets

Stretch.

The End.

Lots of Love,

Coach Yari

P.S. I will be posting pics soon, so you can see how I'm developing my body(Not too far from how I normally look because I still want to keep a soft feminine look). Also, my suits are gonna be bad a$$!
P.S.S. My New Video "The Unconventional Fat Loss Methods 99% of Trainers don't Tell You About" is almost here...I will keep you posted.
Don't forget to sign up for my awesome newsletters if you aren't yet. http://www.getfitin6.com/

Journaling: Fitness Modeling Contest Week 1

I’m so excited! I am about to compete in this Fitness Modeling Competition in Canada. The contest is on Novemeber 14, 2009. That means I have exactly 10 weeks and 3 days before the show! I just know I am going to win. Just the other day, I was working out in front of the mirror in the gym, and I got these crazy visuals of me in my “Coach Yari” suit, winning the contest! I feel it, I know it.

I even started journaling on everything I eat, how I feel, and even my workouts so I can know every step I take during this journey. Through journaling I will also be able to know if there is anything I need to change based on how my body is looking and how Im feeling. In other words, if I'm feeling lathargic, I can look back and see what made me feel that way. Also, since I have taken my body fat measurements, as well as circumference this will help me know where I stand. I will be measuring every week. As of last week I was 13.7% using a 7 point site.

I will check out what it is today! I've eliminated all fruit from my nutrition (sucks I know) because I'm apparantly super reactive and allergic to certain kinds of mold according to the ALCAT, an allergy test. Dr. Sears, my doctor, recommended I avoid all fruit for at least 6 months. This means I am gonna have to eat a lot more fat, so i can keep weight on my body.

Tip for you: If you are beginning a new exercise program, I recommend journaling. You will eventually get the hang of it. The point is you will know what works for you! And it does help keep you on the right track towards making your goals happen. It will get you in a "zone". It's good mental work and good for your spirit too because you are just in the moment...so, it can be a form of meditation.

**You can write either in a journal, or do it like me, typing it up on my computer. Whatever is easiest for you.

Lots of Love, gonna make myself some green tea now.

Coach Yari
www.getfitin6.com

P.S. I just wrote part 5 of the 5 part series on my secrets to staying lean and fit all year round. If you havent subscribed to my newsletters don't forget to, it will be out this upcoming Monday Sept 7th!