Copyright © 2017 Alex Liska. All rights reserved.

Sunday, July 25, 2010

Slim Down This Summer With This At-Home Patio Mini-Workout

Sometimes, it can be hard to leave home and get to the gym, especially when the weather is so nice and ideal for relaxing on the deck or patio... well, here is a no-equipment mini workout that can be done either inside, on the deck or patio... along with some cardio and a clean eating regimen you can see some promising results!

This workout combines 3 simple moves: Pushups, followed by Burpees, and then finished off with some seated Trunk Twists with legs elevated (you can try it with your feet on the ground until you get the hang of it!). These 3 moves utilize core strength, stability as well as all other major muscle groups in the body. It is also a very good cardio workout when performed in sets of 12-15 reps!

I will be posting a healthy recipe to go along with this At-Home Mini-Workout, so stay tuned to my site for more updates on my training/dieting journey to my next figure show as well as healthy recipes and more!
Have a great week!

-Alex L. :)

Monday, July 19, 2010

Update On My Journey to the Ontario Naturals 2010

I hope everyone is having a great summer so far!!! It's been awfully humid and hot, not the greatest weather for cardio and high rep workouts, ha ha... luckily I have managed to stay motivated so far, since I am seeing results and I have stuck to my program since i started *phew* !! I know I was supposed to post a journal starting 12-weeks out from the show but unfortunately travelling and having less access to the internet has gotten in my way of that :( 
Nevertheless here are some pics of what I currently look like, i believe there are roughly 7.5 weeks left till September 11th-Show Day! 
My Body-fat is at a record-time low for me of under 10% and my time of the month is almost non-existent... YAY!!! :)))) I think at this point i am pretty much on schedule with my physique, well according to my trainer I am doing alright so my main areas to work on now are: POSING, POSING.... and... POSING!!! I still have to practice walking in those big chunky heels and posing correctly, this has always been difficult for me... I also have to make sure to stick to my diet, which isn't so hard since i like all the food that's on my meal plan :)

Here's a quick peek at my current diet outline:
Meal #1
Shake w/ 1 scoop protein, berries, healthy fats (EFA's) and fiber
Meal #2
Omelet w/ eggwhites, greens and a small serving of lean red meat & a piece of grapefruit
Meal #3
Fish, 2 servings of greens & Healthy fats
Meal #4
1 serving of complex carb from a whole grain source, a microscopic amount of Peanut Butter (LOL) and some more healthy fats
Meal #5
Assorted greens Salad with some grilled chicken-breast and healthy fats & another piece of grapefruit
Meal #6
Egg-whites (only if I am still hungry)

My workouts are VERY intense, but also VERY effective... Mindi (my trainer) switches stuff around on each weight-training/cardio program so that i continually see results, this keeps me from plateauing and also keeps things fun at the gym... I am very excited to see my new meal plan, I believe i will be getting it on July 21st and it will be stricter than the last one... this will be my 3rd phase and I am looking forward to the results it will bring!! :)
I'm heading to the gym now, so look out for my next update, hopefully I will be more conditioned by then and I'll most likely be posting a short clip of my posing practice!

-Alex L. :)