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Monday, May 31, 2010

Lift, Tone And Sculpt Your Lower Body With These Simple Tips....

By: Alex Liska
Now that the warm weather is here, I decided to share a few tips as well as an at-home workout video clip to help tone the lower body, lift the butt and sculpt those thighs! There are many different variations of squats, lunges and plyometric (bodyweight) exercises that can be done to work on the lower body and tighten it. However, the most important thing is the diet. If you are eating clean, staying active and performing a few slimming/trimming moves 2-3 times a week you will likely see great results!
Here are a few tips that will help you achieve that 'bikini-body' in less time!!

  • Go for a brisk 15-20 minute walk every day.
  • Drink more water (helps flush toxins and waste out of your body)
  • Eat more green veggies
  • Increase your Omega 3-6-9 Fatty acids intake! (Salmon, Flaxseeds, Walnuts, Almonds, Pecans or a good omega oil supplement)
  • Increase your protein intake (preferably from natural sources- meats, fish, eggs, nuts/seeds etc...)
  • Add a few slices of lemon or lime to your water (helps your body detox and also adds flavor and electrolytes to your water. Lemon also has fat-burning properties!)
  • Perform resistance/body-weight exercises 2-3 times a week (can be done at home with little or no equipment)
  • Have a glass of dry red wine with dinner every now and then (contains 'Resveratrol' which helps regulate hormone levels and contains antioxidants and has anti-inflammatory properties)
  • Enjoy some organic dark chocolate (70% cocoa and up) for dessert instead of cakes/pies or other starchy/sugary foods!
  • Stretch whenever you get the chance to! (Helps lengthen the muscles for a longer, leaner look)
  • When doing resistance or body-weight exercises, FOCUS ON COMPOUND MOVES that utilize various joints and muscles (Squats, lunges, one-legged deadlifts). They help you burn more calories because there are more muscles (main movers and stabilizers as well as assisting muscles) involved and they require more core strength/stability!
  • Drink Green Tea (high in catechins, flavonoids, antioxidants and contains fat burning properties. It also helps your body flush out wastes and aids in overall detoxing of harmful toxins/wastes that can accumulate over time) 

Those are just a few tips that can help you raise your metabolism, burn more fat, increase your energy and will help tighten and tone all those problem areas so you can feel confident and look great in your swimsuit this summer ;)



The only piece of equipment needed for this exercise is a chair! How easy is that? No need to rush to the gym and search for fancy equipment! You can perform 2-3 sets of 12-20 reps of this exercise 2-3 times a week and if you are following a few of those tips mentioned above you will see great results!

Best of Luck!












-Alex L. :)

Friday, May 14, 2010

At-Home Plank & Lower-Ab Knee Tuck Combo (Also works Glutes)

By: Alex Liska
Here is a great core/abdominal workout that can be done anywhere, even at home! The great part about this exercise is that it helps you develop great core stability AND works your glutes/lower body all while helping you trim your midsection! Along with a clean diet (low in carbs, rich in natural proteins, greens and moderate healthy dietary fats-Refer to previous articles/posts) and at least 2-3 20minute cardio sessions a week I can guarantee that this exercise will help you shave fat/inches off your abdominal area! A suggestion would be to aim for 2-4 sets of 12-20 reps. (Beginners can do 2 sets of 10-12 reps, Advanced Exercisers can do 4 sets 15-20 reps)
The key is to really focus on keeping your core tight and squeeze your abdominals, especially as you bring your knee in to complete your set of reps on each side. The Move that you see me doing at the beginning where I elevate my body from a basic plank position to supporting my body weight on my palms can be done a few times just before you begin to count the number of reps you are doing for your knee tucks!

Good luck everyone! I also wanted to share this very interesting FRIDAY-FACT I came across on a cool website called http://www.creationmoments.org

Take Your Chocolate Medicine

Romans 5:9
Much more then, having now been justified by His blood, we shall be saved from wrath through Him.
Chocolate has long been thought of as a junk food. However, new research on several fronts reveals that chocolate should probably be reclassified as a health food.

Research shows that the beans from which chocolate is made contain large amounts of antioxidants called flavonoids. Found in tea and other foods, these substances have been linked to a reduced risk of cardiovascular disease. These flavonoids are present in high enough quantity in the chocolate you buy at the store to produce measurable results in scientific studies. A single gram of chocolate milk has 10 milligrams of antioxidants. If you like dark chocolate, you will more than double your dosage of antioxidants.

While some 4,000 natural flavonoids have been identified, the types found in chocolate are among the most powerful known. They are even more effective than the antioxidants found in vitamin C! Other flavonoids in chocolate have been found to relax the inside of blood vessels that lowers high blood pressure. Chocolate flavonoids have also been found to work as a mild aspirin would to help thin blood. They also help keep the platelets from breaking, which happens when they get too sticky. If all these benefits aren't enough, chocolate has also been found to raise good cholesterol.

Chocolate may help you have a healthy cardiovascular system in this life. But when this life is done, only the blood of Jesus Christ will give you eternal life.
Prayer: Lord, I thank You that You shed Your blood for me. Amen.
References: Science News, 3/18/00, pp. 188-189, "Chocolate Hearts: Yummy and Good Medicine?"


Hope you enjoyed that small article! I was surprised to see that there are others out there that agree with me in believing that Chocolate (especially UNSWEETENED COCOA POWDER) is very good for us :-)
Have a great weekend!!!










Alex L. :)

Sunday, May 9, 2010

STOP! Think.... and Drink (Water, Of Course!) - How Staying Hydrated May be the Key to Shedding a Few Extra Pounds...

By: Alex Liska

Sometimes when people start to feel a lack of energy, start feeling lethargic and a bit drained they immediately think they are either tired or hungry. "Think" is they key word here... These may all be symptoms of dehydration:
-Feeling lethargic (drowsy, tired, drunk feeling)
-Lack of Energy
-Cravings for food even after having eaten 
-Inability to focus or "stay focused"
-Crankiness
-Feeling weak or without sense of direction for a very short period of time...

The symptoms listed above are often mistaken with hunger which can lead to eating extra calories when they are not needed. If you experience any of the above symptoms or other symptoms along those lines: "STOP! Think.... and Drink Some Water!" It may help alleviate some if not ALL of those symptoms and may hold the key to NOT over-eating. 
Your body has its own ways of trying to signal to you that it's time to drink fluids. Once you start feeling thirsty it is usually too late and you are already dehydrated. If you proceed to ignore this 'thirst' you may begin to feel dizzy, lethargic or start thinking you are hungry. Why not have a glass of fresh water? 
FACT: Water has ZERO calories, it helps restore and maintain electrolyte balance, helps flush your body of impurities (in turn you also get clearer skin), helps fight food cravings, helps you feel re-energized and helps stimulate your metabolism just to name a few things!

Give this a try and see how it works! You have nothing to lose except cravings & maybe a few unwanted pounds of fat.... :)










-Alex L. :)