Supplements and Carb Loading

Hey everybody,

Sorry its been a week since my last post. I have been extremely busy. Trying to catch up on all my emails and clients workouts is keeping me on my toes!

I get alot of emails on what supplements I take. So I wanted to touch on that today.
Here are my supps as follows:
Womens multivitamin
fish oil and flaxseed oil
Glutamine ( a must!!! Helps with muscle recovery)
Jointment
BCAA (amino acids are very important)
Beta-Alanine ( this helps build muscle without gaining bodyfat, good dosage is 2-3 grams pre and post workouts)
D3 (good for muscle size and burning fat)
Amino Energy by Optimum Nutrition
As far as protein powder I use Either Dymatize or Lean Body by Labrada Nutrition. I bloat easily so I can not use Whey has to be isolate.
So there are my supps sounds like alot by its so routine for me its not an issue. I firmly believe supps are very important and is vital in my program. Some people dont like to take them but if I didnt I wouldnt look as good as I do and feel as good as I do.

Another question I get is about how to "carb up"? I use this technique alot.
When you consume any carbs they get stored in your muscles as glycogen. Glycogen pulls large amounts of water into the muscles giving them that full look, or pump as we say.This is how to carb load: A day before you want to have full muscles or look your biggest (in a good way) eat about 4 grams of carbs per pound of bodyweight. For the first 4-6 hours of the day eat simple carbs like sugar, fat-free candy and white bread. Later in the day use slower-digesting complex carbs like sweet potatoes, whole grain bread and pasta and oatmeal. This will help prevent the carbs from turning into bodyfat. Carb loading in this way works best if you first carb deplete for three days prior by eating less than 1/2 of carbs per pound of your weight, then up it to 4 g per bodyweight for two days. Any questions on this feel free to email me at jaimi_mize@yahoo.com

I will be hitting shoulders tomorrow so Ill fill you in on my workout afterwards.I have gained alot of muscle in a short period of time. I have been asked how and my answer always is I EAT!!! that is the best way to gain muscle. Eat to grow! Make sure you are choosing the right foods so it is not turning into bodyfat and into good quality muscle. Email me for tips jaimi_mize@yahoo.com

Go Cowboys!!
Stay Blessed!
Jaimi Mize
Ladybug Fitness

Motivated to succeed!

Hey my friends,

Since my last post alot has happened. I hope you took time to remember 9/11 victims it was a somber day. We will never forget them. I remember that day like it was yesterday I was home sick from work and when I woke up that morning I saw the 1st trade center fall. I vow to always have a moment of silence on that day. God Bless those families.
Late Sunday I was also awakened by a friend of mine to tell me my good friend Pro Bodybuilder Art Atwood had passed away I was very saddened by this news. He was a good man that I will never forget. I pray for his family during this time.

Gotta be strong and move on.........

Yesterday I had a great shoulder workout. I just pushed and pushed feeling very strong and motivated! Here was my workout:
Dumbbell shoulder press went all the way to 45's with not spot for 8 reps, mad cause I know I could have done 50's, hate when I fall short of myself!
leaning db laterals (ones where I hold on to bench and lean out) supersetted with standing db lateral (side raises) but I faced my palm back and came down behind my glutes only using 20's, I suggest using low weight on this cause of angle
hammer strength shoulder press machine- 3sets
Reverse pec deck machine- again I dont sit down I lean with my toes on ground
one arm front raises on cable machine supersetted bent over cable rear delt raises (use both sides of cable machine) then stand straight up and do burn out sets of standing lateral side laterals with cable (this giant set was killer burn!!)
db upright rows supersetted db rear delt raises lying face down on incline bench
ended with burn out sets on lateral side raises machine, seated
I ran outside in the am for 30 mins and after this workout I did 45 mins stepmill

Since I am 8 weeks out, my diet is changing somewhat. I cant give detailed info do to my trainer Im using. But lets just say my carbs are being played with on a daily basis. Everybody body is different and mine reacts better to low carbs but I dont want to look flat on stage so we had them when needed. If you have any diet questions feel free to email me at jaimi_mize@yahoo.com Please just questions I cannot write you put a detailed diet due to all emails I get. If you do want a detailed diet I have nutrition programs just ask me and I will send you my prices. XOXO

Tonight is just cardio, I will be hitting the ole' stepmill for a hour! Yes! I cant wait :/

Olympia is approaching next weekend cant wait! Good luck to all the pro's!!!

Stay Blessed!
JAimi Mize
Lady bug Fitness

Killer Back Day :)

Hello friends!

Hope this Friday finds you well. T.G.I.F.!!!!!!!!

I just got back from my first run in awhile. I personally hate running on the treadmill so when the weather turns cooler outside I run. Today I started with a 30 min run I walked from time to time. I feel great now!!!!

Last night back workout was killer!!! I walked out of gym absolutely exhausted. (best feeling) Im a musculardevelopment.com junkie, if you never been to that site its a bodybuilding site that has anything and everything. They post videos of elite bodybuilders workout and I often go there for motivation and workouts. So last night I did Pro bodybuilder Debi Laszewski's workout. I will post actual video of her workout that I did on my facebook page. Warning this is an advanced workout so if you are just beginning to workout email at jaimi_mize@yahoo.com and ill get an beginner version of this workout.
Back:
warm up with rope pullovers
free motion pulldowns supersetted with rope pullovers
wide loop pulldowns supersetted with free motion machine with outside grip
reverse grip pulldowns supersetted with rope low rows
pullups ( you can do assisted if you can do regular) supersetted with pullovers with straight bar
upright row machine (outside grip) supersetted with dumbbell shrugs, seated
narrow grip low rows supersetted with shrugs (take ez bar and shrug behind your back)
upright row machine with reverse grip
deadlifts
So as you can see a very intense workout. I choose her workout cause it was long and she workouts out like me. I like to hit every angle of the muscle im working and will not leave gym till im exhausted every single muscle fiber! Watch her workout! Only thing I had a problem with last night was i was supersetting but people would take my machine that will happen just move on and come back you cant hog the whole gym. So write workout down on a post note (cheat sheet) or if you have a workout log book and kill it!!!!

Starting next week my cardio will go up and my diet will change so stay tuned!! I will be 8 weeks out tomorrow! Crunch time!!!

Tonight gotta hit legs. It will be an intense workout for sure! Praying no puke lol

Alright guys till then Stay blessed!
Jaimi Mize
Ladybug Fitness

Hello!!!!!!!!!!!!!

Hey my peeps!

Sorry it has taken me so long to get my blog back after holidays but Ive been so darn busy. :)Hope everyone had a great holiday. Mine was great spent some time with family and lots of good eats I couldn't touch :( but just cause im dieting doesn't mean I cant be social.

So lets do some catching up!

Yesterday I hit shoulders ( I took Monday off couldn't get to gym in time before it closed since it was a holiday)
My shoulder workout was a follows:
started with dumbbell shoulder press( was feeling very strong just cause I took some days off from the gym) didn't have a spot but I still did 50 pound dumbbells on my last set for 6 reps. Very important to always go heavy on shoulders to help with roundness on stage.
then did leaning lateral (side raises) I love this move use a incline bench propped up all way and place your feet together close to bench one hand on other side of top of bench the lean out to side and do side raises and switch sides. This move is very good at isolating the shoulders. I supersetted this with dumbbell front raises.
hammer strength shoulder press machine
Then went onto the cable machine. I did bent over cables for rear delts (criss cross hands) supersetted with laterals raises basically just stood straight and did side raises burn out sets.
went onto cable upright rows
reverse pec deck for rear delts(again my angle is different I lean on chair not sit)
took ez bar and did behind the neck presses
ended with burn out sets on seated lateral machine so it hits my traps too
Sounds like alot but I like to exhaust my muscles until I feel like I cant do anther thing. I looked really lean today some new veins coming out love this stage in contest prep when you finally see results day by day. 9 weeks out!!!!!

Since the weather is finally cooling down here in Texas. Its been in the 80s so I will be doing my cardio outside as much as I can. running outside is my fav still have to hit the step mill for glutes. So my game plan running outside in morning and stepmill at night.

Tonight is back night Ill let you know how it goes tomorrow. It will be alot of supersets I know that for sure! V- taper!!!!

My diet is basically the same. Im playing with carbs a little cutting back one day and will add carbs back again another. Just trying to see how my body will react.

My friend sent me a video I will post it on my facebook page it is powerful I love motivating videos!
My favorite line out of this video
"Most of you say you want to be successful but you dont want it bad you just kinda want it, you dont want it bad you want to party, you dont want it as much as you want to be cool....."
Watch it get inspired!!!!

Until tomorrow....Stay blessed!
Jaimi Mize
Ladybug Fitness

The Power of Passion!

Hey my peeps!

Just wanted to share this with you!

Think about the last time you tried to accomplish something that your heart was not truly into. My guess is that it didn't produce much. When passion is lacking so too is the amount of energy and effort you're willing to put into a given endeavor. It's always a recipe for failure.
Find your passion and focus on it. If that passion is true, no amount of effort or dedication is ever too much or done in vain. If you ignore these forces of nature, all that can come is regret. Passion will never steer you wrong.
This applies to bodybuilding or anything. If your passion lies in building a more massive, symmetrical physique, expend all necessary energy to accomplish that goal. Dont get caught up in all the bs.
These are the undertakings that you will find the most productive and in the end the most rewarding. No one can tell you what to be passionate about- not society, not even friends or family. Somewhere inside, you know what drives you. Stick with that.
I like to think of success as doing what you love to do and doing it well. Fortunately you'll find that the things you are truly passionate about are the things you're best at. Passion fuels success. Anything performed with love and a purpose will prevail over something done with melancholy and indifference. (thank you- Joe Weider for your inspiration)

Everybody have a safe and fun Labor Day weekend!!!
My blog will return on Tuesday will lots of info and updates! 9 weeks out tomorrow!

Stay Blessed!
Jaimi Mize
Ladybug Fitness

Delt Domination!!

Hey folks!!

Hope this Day before TGIF finds you well. I feel much more rested than yesterday. Even though a suffered a mild stomach ache last night that kept me in bed most of the night when I got home from the gym. Im feeling good now and ready to take on this day!

Last night 's shoulder workout was the bomb diggity! Blood was pumping and muscles were looking nice and full. I had a workout partner which helps when I need to go heavy especially on pressing movements. Having a good workout partner is very important. You need someone that will push you beyond what u would do by yourself, that wont talk your ear off and one that knows how to spot! My pet peeve is when a spotter pushs the weight for me at least hear me grunt before you help me geez! I actually prefer working out by myself but needed to try and max out on presses.

Last night's shoulder workout:
-started with db shoulder press did 4 sets ended with 45's for 12 reps was going to go up to 50's but my rigth shoulder was giving me fits so i will attack the 50's next week
-db laterals (side raises) did 3 sets of 12 with 25's last set I dropped weight and had my partner put resistance on my arms as I try to raise them as if i had dumbbells in my hand did that till i couldnt raise my hands anymore(stold that from the awesome DLB!!)
-db front raises 3 sets
-on cable machine did bent over flyes to target the rear delts supersetted with barbell upright rows
-then i did a different angle on cables again targeting rear delts raised the cables up to shoulder level criss crossed my hands stand straight up and with elbows sightly bent beginning with hands in middle slowly pull arms out to side keeping them shoulder level.
-went to shoulder press machine I sat backwards on it and pressed it up that way feel it in my front delts love the angle!
-ended with the seated lateral machine I like to end with this cause it also hits the traps as well. my last set i do burn out sets till im blur in the face :)
It was a very good workout! I didnt do cardio cause my stomach started hurting at end of my workout so i had to go home and skip cardio which I hate to do.

Tonight is my off day at the gym! Which I really need. I cant stress enough how important rest is to grow! I see guys in the gym all the time who workout every single day and the look horrible. They have flat muscles and look very drained. The best bodybuilders in the world give there bodies at least one if not two days off a week to rest. REST TO GROW!!!

My diet is going good no changes still the boring high protein and high carb diet. Although last night when I left gym even though my tummy was hurting I was craving a hamburger sooooo bad! I had to remind myself its just a 2 second gratification them bam its on yo hips!! Not worth it for two seconds of delight.

That's it for now!
Stay tuned tomorrow for more of my contest prep!

Stay Blessed!
JAimi Mize
Ladybug Fitness

Baby Got Back!!!

Hey everyone! Happy hump day! We are half way to Labor Day weekend! Booyay!!

Im exhausted I swear I feel like I just laid down when my alarm clock went off. Hate that but time to make things happen!

I had a very good leg workout yesterday focused alot on my glutes since that seems to be my weak area. Here is my workout I ended up doing:
-Started off with leg extensions to warm up, then treading up did about 8 sets on extensions on last set did the "Quincy Taylor" move I told you about yesterday that helps with definition tucking your hips up and squeezing quads with every rep
-Next, leg press, heavy last set just one plate did 100 reps (burn baby burn!!) I also supersetted this with step ups not allowing my foot to bounce off ground for momentum super burn on glutes
-Plie' squats (point your toes out to target your inner thighs)- I put two 10 pound plates on ground shoulder width apart and placed my heels on plates it puts more focus on your glutes
-Hack squats I alternated regular hack squats then would turn around point toes out wide again to put focus on inner thigh and glutes I supersetted this with split squats ( using a bench place one foot on bench and in lunge position wide on you can lunge down)
-lying hamstring curls I went extremely heavy by end maxed out around 200 supersetted with calf raises
-ended with this awesome glute machine making sure I squeeze with every rep to get full effect cause alot of glute machines do the work for you.
So intense workout but as you can see no deep squats for me partly due to the fact I forgot my lifting belt (safety comes first) and my knee was bugging me a bit but no worries I made up for it!
I finished my gym time with a hour on elliptical followed by stretching

Tonight I have a very heavy shoulder workout. My favorite bodypart to work cant wait!!!
I put alot of focus on lateral movements to round out my shoulder caps. So ill post my workout tomorrow! Stay tuned!!

Diet is still same high carbs and high protien for the time being :)

There comes a time when you are in the gym and tired or hungry or just not motivated I want you to remember this:
Yesterday as I was struggling to get through legs wanting to quit when Im not a quitter! I was doubled over breathing heavy from hack squats and look up to see this man on an ab machine. It was the ab machine where you had to tuck your legs under and the handle bars where above you and you had to pull down to crunch in, just to set the scene up for you. But one problem the man didnt have a right arm and his left arm was only past his elbow. This man (my unspoken hero) kept trying to pull up on this ab machine and it wouldnt move as many of us know its hard to work that machine without using handles. He tried over and over again he was able to use his short arm a bit and it would move maybe an inch. But he tried and tired and finally he got the machine to work just like if I were on it. That motivated me so much! If a man with no arms can work that machine I could sure get through my leg workout! He never gave up no matter what!! He should be an example to all of us! No matter your short comings you can accomplish anything if you put your mind to it!!

On a lighter note my glutes are really starting to make an appearance oh yeah! J Lo better look out! ;)

Stay blessed!
Jaimi Mize
Ladybug Fitness

What a pump!!

Hey there see im doing good two days in a row. Im on it!!

Hope everyone survived Monday. :-/

I meet up with an old workout partner from back in the day at Gold's Gym last night to destroy my back. I had so much blood following in my lats my arms would barely hang down. Best back day in a long time. I would suggest that to anyone who is caught in a funk to rep it out with a workout partner. Everybody has there own style of training so your body will react in amazing ways if you change up your workout here and there. If you would like to be my workout partner for the day email me at jaimi_mize@yahoo.com and we can kill it together!!!

As far as our exact workout here goes: (mind you I had a mock workout in my head that I gave you guys yesterday but my beast of a workout partner had other plans :)

-We started with wide grip lat pulldowns treading up in weight to lesser reps alternated it with behind the head style as well before we were done we did about 12 sets of just this exercise.
-Low rows were next 4 sets last set drop set
-old school deadlfts make sure you wear a belt for safety
-db rows
-Golds gym had this narrow grip row machine it felt amazing perfect angle! Squeezing the muscle with every rep.
-wide grip pullovers (very good for v-taper)
-then went to reverse grip pull down machine works same as pullover we did but she wanted to make sure I fatigued the muscle and trust me she succeeded! Yowzer!
-wide grip pulldowns free motion machine, again just fatiguing the muscle we did burnout sets on this machine
-lastly, hypers for lower back with no weight
By time all said in done I was so pumped up i had a hard time changing my shirt to do cardio lol
I finished workout with 45 mins on stepmill (Course my pump was totally gone after cardio :(

Tonight Im tackling the legs!! Time to shine up the wheels!
Since my legs are naturally very muscular and I tend to hold a lot of water in my legs I flex my legs after every set to keep water retention out. Im working on my glute and hamstring tie in and quad separation which is very important on stage. There is a move that my old trainer Bodybuilding Pro Quincy Taylor taught me its amazing for quad separation. On leg extension set it to moderate weight and lift your hips up while holding on to seat and slowly raise legs up and squeeze muscle hard as you can (you can actually see muscles separate it a great exercise)! As far as my leg days go im very old school nothing fancy really. Usually always start with leg press or leg extensions to warmup. Then its weighted lunges, squats, step ups for glutes, old school "Jeffersons", stiff legged deadlifts or lying ham curls. Im really focusing on my glutes right now to master the "muscular bubble butt" to put it bluntly lol so deep squats are a must. But like I said I just do what ever at the moment so I let you know tomorrow my exact leg workout I ended up doing. I will end with a hour on elliptical to get the blood flowing in my legs again. I dont do step mill on leg days. :)

To touch a little bit on my diet today its leg day so im having a little more carbs than other days for energy. So pounding down sweet potatoes and brown rice throughout day. of course my two gallons of water as well which is a b*%ch sometimes!

So there it folks! Im feeling good a little bloated from all the water but staying right on track and making progress everyday. Im a fighter and know what I want and its Jaimi's time!!! Tired of sitting on the sideline its been too long. Those who dont believe in me better get ya popcorn ready cause its going to be a battle! Im taking a risk by blasting my contest prep so public but the pressure of everybody knowing my goals motivates me!! On the other hand I blast it to help other people who want to make that step like me but dont have the knowledge of what to do or how to do it. I remember back in the day when I first started following bodybuilding I wanted to do a show so bad but didnt know jack. I researched every website under the sun and learned so much. I only wish that someone would share there day to day experiences and knowledge like I am. I hope someone out there reading this is getting motivated cause no goal no matter how far out of reach it may seem is untouchable. Im prime example the first time I saw a picture of monica Brant I never thought I could have muscles like that and here I am today! I was outta shape all through high school and now you cant get me outta the gym! Start today! Stop using the word "hoping"!! My wish for you is that you accomplish all your dreams and goals but you have to start today!!!!

Much Love~

Jaimi Mize
Ladybug Fitness

10 Weeks out!!!

Hello my dear sweet friends,

First off let me say im sorry its been so long since Ive posted on my blog. Its been a summer of change and has been keeping me very busy. This Texas heat is killing me as well!! I cant wait for fall to get here which also means football!! Oh yeah I love my Cowboys!!

As you know I use my blog to inspire women (or men!) to make fitness a part of there life. So headsup this blog is not used for here say talk its based around fitness and nutrition. Here say talk can me found on my facebook all day lol. Im not shy when it comes to expressing myself.

Since my last post somethings have changed I have decided to compete in the Las Vegas Classic on November 5, 2011 I will be doing the womens bodybuilding category probley middleweight. So im taking this opportunity to share with everybody my contest prep. Next year I will be focusing on the physique division.

*Please remember* that my way of training and dieting is extreme due to me getting ready for a show. Im not posting this so people can follow what im doing exactly. Im a personal trainer and I would never put my non-competing clients on a competition diet or training program. If you are looking for a diet and nutrition program email me personally at jaimi_mize@yahoo.com I would love to help you no matter what your goals are.

This week im 10 weeks out so diet is not too bad yet. I can't reveal my exact diet but I will give you overview of what it is. Im consuming alot of sweet potatoes through out the day so I can preserve as much muscle as I can. My protein intake is high mainly chicken, ground turkey, steak,egg whites and little bit of talipa. Im not eating alot of fish right now but the closer I get to my show fish will be my main source of protein. Im also drinking 2 gallons of water a day. I throw protein shakes(Dymatize or Gaspari) in when I have to usually immediately after workout mixed with glutamine powder for muscle recovery. All these is based on my eating every 2 hours and weighing my food out is a must! I usually cook all my food on Sunday and have all my meals individually separated out for the week. Preparation is key!!

As far as my workouts right now; still lifting extremely heavy. My cardio is at a hour a day on stepmill. Closer I get it will just depend on how I look on how much I will up it to might be two hours a day. I want to come in nice and tight.

Tonight Im hitting back. Mainly focusing on my v-taper(having a nice wide back and tight waist).
Gameplan for tonight:Back
Always warm-up with assisted pull ups till I feel like im ready
wide grip pulldowns (usually 4 sets last set drop set ,12 to 15 reps)
Low Rows narrow grip
dumbbell rows (use straps I go very heavy )
horizontal wide grip row machine (hammer strength)
Wide grip pullovers
hypers with a 45 plate
This is just a mock of what I think Ill be doing cause I usually just fly by seat of my pants. Where ever the wind blows me.
Always making sure I leave exhausting every muscle.
Tonight I will end the workout with a hour on step mill........agh not my favorite but has to be done

SO there is my gameplan for tonight!

On another note have other things Im taking care of for this show. Currently shopping around for a suit , still booking photoshoots around week of the show and getting all travel and hotel arrangements nailed down. So much to do so im trying to get it all done early so I dont have to worry about it at last minute . Just want to focus on my training and not the B.S.

ALright wrapping it up here. Ill post a link to the show info just in case anybody wants to come support me ! At least there are plenty of places to party afterwards! Vegas baby!

www.npclasvegasclassic.com

Much love!

Jaimi Mize
Ladybug Fitness

DO NOT SKIP BREAKFAST!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Hello everyone~ Hope this Thursday finds you well.
Just wanted to touch bases with you on how important breaking your fast was! Read on!!!!!!!!!!!

Despite the healthful benefits breakfast may be the meal that is most often neglected or skipped. Eating breakfast not only aids in weight management, it fuels the body to help provide energy, better concentrating and problem-solving throughout the day. Breakfast "skippers" often feel tired, restless or irritable in the morning.
You break the fast of not eating for the past 8 to 12 hours. It helps curb your hunger and prevent binge eating later in the day.

Here are a few samples of healthy breakfast:
-whole grain cereal topped with fruit and cup of yogurt
-whole grain waffles top with natural peanut butter, fruit or ricotta cheese
-whole wheat pits stuffed with sliced hard cooked eggs
-hot cereal topped with cinnamon, nutmeg or cloves
-natural peanut butter on a bagel with fresh fruit and low fat milk
-breakfast smoothie ( protein powder, fruit and a teaspoon of bran in a blender
-vegetable omelet with bran muffin and orange juice

Hope this help all you "skippers" out there to change your lifestyle. Start slow if you cant stomach much in the morning so your body can adapt.

Jaimi Mize
"Live to Inspire"
Ladybug Fitness

Throw this workout in once a week!

Oxygen Women's Fitness Training No-equipment cardio

Try this yummy quick healthy snack!

Oxygen Women's Fitness Nutrition Cashew Butter Wraps

Time for you to get felt up! :)

Hahaha!
Hope I got your attention!

I wanted to touch on the benefits of getting a massage. Its not just for leisure but it truly does help in every aspect of your health. If you are trying to gain mass read on!

Massage therapy helps all systems in the body detoxify and calms the nervous system. All the lactic acid that builds up from the anaerobic activity is what causes soreness. Massage helps "flush" that out of our tissues. Our bodies and spines also become very compressed while lifting and building stronger muscles. Massage helps create space again where our bodies have contracted and in turn allows our joints to move freely.

Another huge benefit from massage is added size! Bodybuilders can benefit greatly in terms of growth because of the rapid recovery and physical "space" it creates for your muscles to grow into.

With all this being said what are you waiting on!
Treat yourself to a massage at least twice a month if not more!

If you live in DFW Texas area I am a massage therapist- please email me at fitnessladybug@ymail.com to schedule you appointment.

Jaimi Mize
"Live to Inspire"
Ladybug Fitness

Glutamine!!!!!!!!

I often get asked what's my favorite supplement. It is hands down glutamine!

Read this artcle and see why!
http://http://www.bodybuilding.com/fun/glutamine.htm

Jaimi Mize
"Live to Inspire"
Ladybug Fitness

Put down that Diet Coke and grab some water!!!

Hello my sweet friends!

I often get asked questions about the importance of water. There are many benefits so I decided to list them out for ya!

Benefits of drinking water aka H2O ;)

1. Lose Weight: Drinking water helps you lose weight because it flushes down the by-products of fat breakdown. Yuck! Also reduces hunger, its an effective appetite suppressant. Plus, water has zero calories.

2. Natural Remedy for Headache

3. Look Younger and Healthier Skin- Water helps to replenish skin tissues, moisturizes skin and increase elasticity.

4. Better Productivity at Work- Your boss will love this one! Your brain is made mostly of water so drinking water helps you think better, be more alert and concentrate more.

5. Better Workouts- Drinking regulates your body temperature.

6. Helps Digestion and Constipation

7. Less Cramps and Sprains- Water keeps your joints and muscles lubricated.

8. Relieves Fatigue- Water is used by the body to help flush out toxins and waste products. If your body lacks of water your heart needs to work harder to pump out the oxygenated blood to all cells, so are the rest of the vital organs. Your organs will be exhausted and so will you.

9. Good mood :)

10. Reduces the Risk of Cancer-Drinking water may reduce the risks of bladder cancer and colon cancer. Water also dilutes the concentration of cancer causing agents in the urine.

So what are you waiting for drink up!!!

"Helping women stay fit and happy is my dream! Go out and live yours!"

Jaimi Mize
Ladybug Fitness

The best way to lose fat!

Hey friends!

After a long birthday weekend Im ready to get back to normal. It was fun and exciting seeing all my friends togther. Im so lucky to be surrounded by so many good friends.

I posted the following link in hopes it helps you achieve your goals.

http://http://www.flexbodybuilding.com/Best_Ways_To_Lose_Fat.html

Best wishes.

Jaimi Mize
Ladybug Fitness

Build your lower body with a sled!

Oxygen Women's Fitness Training Build Lower-Body Power

Very Berry Protein Smoothie!!!!

Hey everybody!

I had a awesome birthday yesterday so blessed to have so many great friends. Thank you again for all my birthday wishes. :)

Wanted to share this recipe with you its yummy, healthy and full of protein:

1/4 cup orange juice
1/2 cuup plain, low fate yogurt
1/4 cup raspberries
1/4 cup blackberries
1/4 cup blueberries
1 scoop vanilla protein powder

place all ingredients ina blender and mix till thickens.

Calories-214
total fat-2g sat fat-1g
sodium-145 mg
carbs-20g
protein-31g

Enjoy!!!

Jaimi Mize
Ladybug Fitness

Getting bored with your workouts try this intense workout!

Thought I would share my workout that I did last night. I felt great after I accomplished it.
Give it try!

As far as weights I am not lifting to much right now just moderate weight and high reps. If you are trying to gain muscle then lift heavy and low reps like 8-10reps. My goal personally right now is to lean up and gain lean muscle so Im currently on a high rep scheme.


For this workout you will need a aerobic step. Each number represents a superset so perform all exercises in a row then repeat 3 times then go to next superset.

1. Shuffle step overs with step 3*30
Quick steps (toe tap bench) 3*30
Pop squats (plie over step and jump feet together on step) 3*30

2. 90 second sprint on treadmill

3. Standing db shoulder press 3*15
db Lateral raises (side raises) 3*15

4. 90 second sprint on treadmill

5. one arm hang clean and press 3*10
box jumps on step 3*30

6. cable uprights 3*15
wood chop on cable ( use loop handle on lower cable and slowly rotate across body to other side 3*12

7. 90 second sprint

8. Burpees 3*8
box step ups with knee raises 3*12 each side

9. reverse pec deck for rear delts 3*12
free standing squats on toes 3*12


Enjoy!
Let me know how it works for you!

Jaimi Mize
Ladybug Fitness

Look for Daily blogs starting tomorrow.......