How Lighting Changes the Look of Your Physique

We see those pictures floating around the web, Pinterest, and Tumblr. Women and men with their ripped physiques that make our jaws drop to the floor and wonder "How on Earth can I look like that?"

Well, in one word, photoshop. But, there is something else that plays into the picture that makes the overall difference and that, my friends, is lighting.

Lighting can make a person appear thinner... or fatter... on camera than they really are. 

Think dressing rooms with their dim overhead lights. Yuck. I am never really sure why the lighting is so terrible in dressing rooms. After all, they are trying to sell a product in which we feel and look our best in, right?

Remember Tyra Banks and her big "fat" controversy? The tabloids captured photos of her on the beach, looking super unflattering than the usually done up supermodel look. They then dubbed her "Thigh-ra Banks." She blamed in on bad angles and lighting.

Sure, maybe the lighting and angles were bad.

Maybe, she did gain a little weight. 

Maybe it was photoshopped to make her look heavier than she really was (hey, you can totally do that).

I decided to see how lighting affects the physique for myself!

I conducted my own little test by using a spotlight and regular room lighting. I took 3 photos: 

• One with a spotlight lamp aimed right toward my abs.
• One with the spotlight lamp off.
• And then one of me standing away from the overall light source.

Notice any differences?

In the spotlighted photo, you can see the shadows in my abs and I look super ripped. In the second photo, I look less ripped. And the third, barely.

Lighting does, in fact, change things. And so does angles. And so does camera lenses.

In profressional photoshoots, magazines, and images that you may see on the web, lighting plays a huge role in the definition of muscles amongst photoshop, cameras, angles, and posing.

So if you are standing there in front of your mirror or looking at a recent photo of yourself, sulking over how big you may appear, stop it!! 

If you are unhappy with your appearance- start a workout program, change your diet, and give it your all. But please do not let the behind-the-scenes magic of a photograph fool you.

My First Workout With Labrada Nutrition!

I am not sure if I had told you guys officially here on my blog, but I was accepted to be a part of Labrada Nutrition's Elite Circle of Athletes!!! This is a huge accomplishment for me and I could not be more thrilled! 

Happy Planksgiving November Challenge

Get ready to celebrate the month of November by working on mastering your planks! You will learn 8 different types of plank exercises as well as getting your entire body conditioned for the cold winter months ahead!

Happy Planksgiving November Challenge
(complete each exercise once daily)

Saturday November 1

5 second elbow plank
5 plank walks
5 second two point plank
5 second plank with leg raise

Sunday November 2

5 second side plank
5 plank jacks
5 planks with donkey kicks
5 second plank punches

Monday November 3

10 second elbow plank
10 plank walks
10 second two point plank
10 second plank with leg raise

Tuesday November 4

10 second side plank
10 plank jacks
10 planks with donkey kicks
10 second plank punches

Wednesday November 5

15 second elbow plank
15 plank walks
15 second two point plank
15 second plank with leg raise

Thursday November 6 

15 second side plank
15 plank jacks
15 planks with donkey kicks
15 second plank punches

Friday November 7

20 second elbow plank
20 plank walks
20 second two point plank
20 second plank with leg raise

Saturday November 8

20 second side plank
20 plank jacks
20 planks with donkey kicks
20 second plank punches

Sunday November 9

25 second elbow plank
25 plank walks
25 second two point plank
25 second plank with leg raise

Monday November 10

25 second side plank
25 plank jacks
25 planks with donkey kicks
25 second plank punches

Tuesday November 11

30 second elbow plank
30 plank walks
30 second two point plank
30 second plank with leg raise

Wednesday November 12

30 second side plank
30 plank jacks
30 planks with donkey kicks
30 second plank punches

Thursday November 13

35 second elbow plank
35 plank walks
35 second two point plank
35 second plank with leg raise

Friday November 14

35 second side plank
35 plank jacks
35 planks with donkey kicks
35 second plank punches

Saturday November 15

40 second elbow plank
40 plank walks
40 second two point plank
40 second plank with leg raise

Sunday November 16

40 second side plank
40 plank jacks
40 planks with donkey kicks
40 second plank punches

Monday November 17

45 second elbow plank
45 plank walks
45 second two point plank
45 second plank with leg raise

Tuesday November 18

45 second side plank
45 plank jacks
45 planks with donkey kicks
45 second plank punches

Wednesday November 19

50 second elbow plank
50 plank walks
50 second two point plank
50 second plank with leg raise

Thursday November 20

50 second side plank
50 plank jacks
50 planks with donkey kicks
50 second plank punches

Friday November 21

55 second elbow plank
55 plank walks
55 second two point plank
55 second plank with leg raise

Saturday November 22

55 second side plank
55 plank jacks
55 planks with donkey kicks
55 second plank punches

Sunday November 23

60 second elbow plank
60 plank walks
60 second two point plank
60 second plank with leg raise

Monday November 24

60 second side plank
60 plank jacks
60 planks with donkey kicks
60 second plank punches

Tuesday November 25

65 second elbow plank
65 plank walks
65 second two point plank
65 second plank with leg raise

Weddnesday November 26

65 second side plank
65 plank jacks
65 planks with donkey kicks
65 second plank punches

Thursday November 27

70 second elbow plank
70 plank walks
70 second two point plank
70 second plank with leg raise

Friday November 28

70 second side plank
70 plank jacks
70 planks with donkey kicks
70 second plank punches

Saturday November 29

75 second elbow plank
75 plank walks
75 second two point plank
75 second plank with leg raise

Sunday November 30

75 second side plank
75 plank jacks
75 planks with donkey kicks
75 second plank punches

DEMOS:

Elbow Plank

1. Start off on a yoga mat in the pushup position. Starting with the pushup position is the easiest way to get into the plank.
2. Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders.
3. Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine.
4. Straighten your body but keep your neck and spine neutral. Imagine that you’re a plank of wood, and that you’re straight as an arrow.
5. Flex your abdominals and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise.
6. Hold this position, also known as the plank, until after the burning begins. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head.

Side Plank

1. Lie on your right side with your legs straight.
2. Prop yourself up with your right forearm so your body forms a diagonal line.
3. Rest your left hand on your hip.
4. Brace your abs and hold for the prescribed amount of time.

Plank Walks

1. Get into a plank position. Your legs should be straight out behind you and you are resting on your arms.
2. Then move your right arm so you move into a push up position, with your weight being supported by your hand.
3. Then move your left arm into the same position, so you are now in the push up position.
4. Bring your right hand down to the original plank position.
5. Repeat with the left arm.

Plank Jacks

1. Begin in plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.
2. Like the motion of a jumping jack, jump your legs wide and then back together. Jump as quickly as you want, but keep your pelvis steady and don’t let your booty rise toward the ceiling.

Two Point Plank

1. Prop up onto your elbows, making sure to keep them lined up under your shoulders.
2. Feet should be about shoulder-width apart with toes on the ground.
3. Lift your hips off the floor and try to keep your shoulders, hips, and legs aligned.
4. Concentrate on pressing the navel into the spine while maintaining a relaxed breathing pattern.
5. From this position, lift one foot off the ground while picking up the opposite arm.
6. Your hips may rise as you decrease the stability so try to keep your hips flat and look outward rather than downward during the exercise.
7. Alternate arms and legs every 10 seconds or so for a total of prescribed amount of reps.

Planks with Donkey Kicks

1. Begin in an elbow plank with elbows directly under shoulders, abs engaged toward the spine. Don't let the pelvis sag down or pop up.
2. Lift right leg off the ground, bending your knee so the sole of your foot is toward the ceiling. Keep pelvis square to the floor. Don't let your pelvis twist.
3. Press your right heel toward the ceiling as high as you can without moving your pelvis or lower back. The motion will not be huge but rather concentrated on the booty and hamstring.
4. Lower the bent leg slightly, and repeat for prescribed amount of  repetitions. Then switch sides.

 Plank with Leg Raise

1. Get into a modified pushup position with your weight resting on your forearms and toes, elbows directly beneath your shoulders.
2. Your body should form a straight line from your neck to your ankles.
3. From that position, brace your core and lift one foot off the floor.
4. You can hold that position for the entire set—and then do the second set with the other leg raised, or switch legs halfway through each set.

Plank Punches

1. Begin in high plank position. Your shoulders, arms and wrists should be in line with one another and make sure your back is flat. Focus on engaging your core and glutes.
2. Raise your left arm and punch forward, extending your arm straight out as you punch. Motion is slow and controlled; core is to remain engaged throughout the entire exercise, as this will also assist in maintaining your balance (it will minimise tipping as you extend your arms for each punch).
3. Lower your left arm to the starting position, arms and wrists in line with one another again. Raise your right arm and punch forward as you did with your left.
4. Repeat, alternating between right- and left-arm punches. Make sure core is tight throughout the entire exercise. Alternate arms.

Your Diet & Workout Guide to Getting the Deep "V" Abs

Who doesn't love a sexy stomach? One of the sexiest things that I love on a person-women or man-is the deep "v" shape muscles.

What the heck are those?

A combination of strong oblique and transverse abdominal muscles and a low percentage of body fat is the perfect formula to acheiving the  deep "V" shaped abdominal muscles.

These muscles, shaped like a "V" (hence, the name), primarily consists of the:

• external obliques
• internal obliques
• transverse abdonimals
• rectus abdominis

The most important aspects of reaching this goal will be in your food and water intake, what that food consists of, cardiovascular exercise and resistance training if needed.

Your main goal is to get lean. For most men, you will have to be below 10 percent body fat to see your "V" muscles. Women can be at a slightly higher percentage and still get the look.

The lower part of your abs, as a woman, tends to be one of the hardest areas to shape up because we store more fat around that region as opposed to men, but with a great bit of effort and a good diet, it can happen!

Here are 3 of my favorite ab workouts to get the "V":

1. Russian Twist: 

• Sit on the ground with your knees bent and your heels about a foot from your butt.
• Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don’t let it curve.
• Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
• Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right.
• This completes one rep.

2. Reverse Crunches: 

• Lie on the floor and place hands on the floor or behind the head.
• Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.
• Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
• Lower and repeat.
• It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

3. Lying Leg Raises: 

• Lie flat on your back with your legs stretched out in front of you. If you feel uncomfortable, try lying on carpet or on a yoga mat. If you have back problems, fold a towel and put it under the curve of your back, just above your hips. Keep your hands flat down on the ground.
• Bend your legs and raise them, keeping your toes pointed. Your thighs should be perpendicular to your body, while your shins are parallel.
• Straighten your legs so that they’re pointed at the ceiling. Keep your toes pointed. For a harder workout, skip Step 2 and slowly raise your legs to the ceiling without bending them.
• Slowly lower your legs to about an inch off the floor. Don’t just let gravity work for your – make sure you’re in control. If the exercise feels too easy, try to lower more slowly.
• Slowly raise your legs back up to the ceiling.

Here is a sample daily diet plan to help you get lean to acheive the "V" look:

Breakfast

• 1/2 cup plain oats
• 4 egg whites
• 1 glass almond milk

Snack

• Protein shake
• 1 apple

Lunch

• 6 oz grilled chicken breast or 6oz grilled pork tenderloin
• 1 sweet potato
• 4 oz steamed asparagus

 Snack

• 2 tbsp hummus with veggies
• 1/4 cup raw almonds

 Dinner

• 1 filet baked salmon or 6oz grilled steak
• 1 cup brown rice
• 1 cup steamed broccoli

 Snack

• Protein shake

General rules:

*NO CARBS AFTER 7PM*

*DRINK AT LEAST 100oz WATER DAILY*

A Complete Guide to Brazilian Waxing

Brazilian waxing. Only one word comes to mind when I think of one and that is, well, besides vagina, is OUCH!!

Brazilian bikini waxes were introduced to New York in 1987 by the J Sisters, 7 Brazilian-born sisters. The Brazilian remains a popular hair removal method in the United States. Usually, going "Brazilian" means waxing everrryyyyythinnnggggg. 

However, there are a few other popular choices:

If you are interested in getting a Brazilian wax, here is a little about what to expect during your visit. And yes, it will hurt like hell and it is not for everyone.

What to expect during the preparation of your first appointment:

Most waxings occur in a private room with a door and take between 15 and 30 minutes. You'll be left alone to remove everything from the waist down and lie on a table covered in clean paper or sheets. It is possible that you may be provided with a paper thong and if not, you can ask for one. 

The paper thong may make you feel more comfortable, but with a Brazilian, your modesty is going to be tested. The waxer is going to see everything, so you may choose to forego the paper thong. We like to think getting a Brazilian can't be any more embarrassing than a typical visit to your gynecologist's office. These technicians have seen it all before.

Here's how the process using soft, melted wax works:

1. The waxer will liberally apply talcum powder to the skin. Talcum powder keeps hot wax from sticking to skin. 
2. The best waxers are fast, which means less discomfort for you. The waxer will dip a wooden waxing stick into a pot of hot wax and then spread it onto your skin and hair in the direction of hair growth.
3. She will then apply a cloth strip over the still-warm wax, pressing firmly so the cloth, hair and wax adhere to one another.
4. When the wax has cooled, she will pull the strip off, in the opposite direction of your hair growth, pulling the hairs out by the root. If the waxing at this point is too painful, ask the technician to apply strips to smaller areas at a time.
5. Since the Brazilian means everything off except for a "landing strip" in the front, don't be surprised when the technician removes the hair between the buttocks. Yes, hair grows there. You may be asked to turn over and lie on your stomach or you may be asked to kneel on the table. The good news is, this part isn't painful for most people.
6. Once the waxing is complete, the waxer will tweeze any stray hairs and she may trim the remaining landing strip, or even create designs (if there are patterns for this, I do not know where they exist). Some women even opt to dye the remaining pubic hair.
7. The waxer may spread soothing lotion over the waxed areas.

Here are a few tips to make the pain less painful (if that is even possible):

• Plan your wax after your period ends since your pain threshold will be higher at this time.
• Skip caffeine the morning of. Caffeine tends to make your skin extra sensitive.
• Hydrate your skin with diaper cream for a few days prior to your appointment. 
• Call a friend. Talking to a friend on the phone is more likely to distract you from what's going on below.
• Take Tylenol an hour before your appointment.
• Get waxed regularly; at least every 3-4 weeks.
• Apply a topical anesthetic at least 45 minutes prior to your appointment to help numb the areas to be waxed.

Have you ever gotten a Brazilian wax before?