Showing posts with label workout. Show all posts
Showing posts with label workout. Show all posts

Thursday, October 10, 2013

What Did the Papa Tomato Say to the Baby Tomato Because Baby Tomato Was Falling Behind?


Hurry and catch up!  Old, corny joke, but I do have some serious catching up to do on here! 
Besides The Action Plan: Get Fit Over 40 Training & Nutrition Program book review I posted yesterday, the last time I posted was more than a year ago! I started writing articles for other sites and abandoned this one. I figured I’d get started again. 

The Big Move - August 2012


Shortly after competing in my first bikini competition (with the OCB) in April 2012, I took a trip to San Francisco to visit my boyfriend. I visited the area 10 years prior so I obviously was in a different state of mind (18 years old versus 28 years old), and I was only able to visit for a couple of days compared to the week-long vacation I took last July. 

Back home, I already enrolled in a four-month program with the National Personal Training Institute (NPTI) in Orlando, Fla. I was going to drive down that September (live on campus) and graduate that December. My credit union approved me for the loan. I was going to do this. 

When I left San Francisco (and knew NPTI had a location in the area), I knew I had to move there and enroll at that location instead. I gave my job my two-weeks notice and called NPTI to switch which school I would be attending. About a month later,
I sold whatever I knew I wouldn’t be taking with me in a yard sale and packed my car with the rest of my belongings. 
In August, my dad and I made the 3,208-mile drive (I-90 to I-80). SIDE NOTE: If you EVER get the chance to road trip with your parent(s), DO IT! That was such a cool experience and I will have those memories with me forever. Plus, we saw a lot of different things along the way. I would do it all over again for sure. 



Opportunity #1 - September 2012


This is also another reason why I need to keep up with my fitness blogging - it’s opened some doors for me!
Without blogging, I would have never had the opportunity to become a FitFluential Ambassador 
(and, later, a ReebokONE Ambassador - I’ll explain more about that later). 

I applied to become a FitFluential Ambassador in September 2012. They only accept a certain amount of applicants each year and I was one of the lucky ones to be chosen! FitFluential is “a nationwide network of highly influential fitness enthusiasts sharing their journey both online and offline through multiple social media platforms. Founded in April of 2011 by Kelly Olexa (who is FRIGGIN awesome, I might add!), FitFluential was designed to connect health and wellness bands with their ideal target market through customized, long-term experiential and contextual marketing campaigns.” (Source: FitFluential

By the way, FitFluential Ambassador applications are now open! If you’re interested, submit yours before Oct. 31, 2013 - just head over to www.fitfluential.com.  


Back to School - September 2012


It was back to school for me yet again! I graduated from the University of Maine Orono in May 2005 with a bachelor’s in journalism, and seven years later, I was enrolled in another school for something completely different! Classes started in early September, and, because I LOVE to learn, I soaked up every bit of information that was taught. The six-month program (Orlando is the only one with the four-month program) went by so quickly! By the end of February 2013, I received my NPTI diploma and became a NASM Certified Personal Trainer. 



I immediately began work as a trainer at Crunch Fitness Hills Plaza on the Embarcadero in San Francisco. It was good while it lasted, but I quickly realized big, corporate gyms are not the fit for me. I am now training out of Be Fit Stay Active Personal Training in Albany, Calif. (“Be Fit” for short!) as an independent contractor - right up my alley! 



Opportunity #2 - February 2013


From: Peter Bognanno
To: Magen
Cc: Kelly Olexa

Subject: ReebokONE Ambassador Program
Date: February 15, 2013 at 11:02 AM

Hi Magen,

My name is Pete Bognanno and I am part of the ReebokONE Instructor Network team here at Reebok. ReebokONE is an online community for fitness professionals allowing them to connect, share, and further themselves in the industry. I wanted to reach out to you and see if we could set up a call to discuss our new platform and specifically our ambassador program in more detail. Reebok and FitFluential have had a great relationship thus far, and we feel that furthering this relationship through a connection to ReebokONE will be mutually beneficial. 
By looking through multiple FitFluential profiles, we have identified you as someone who would be a great fit to become an ambassador to the platform 
because of your interest in strength & conditioning and the figure (he really meant bikini ;-)) competition community. Please let me know if you would be interested in discussing this in more detail. You can check out the site at: 


By simply having a profile on the network, fitness instructors gain access to: 
Exclusive Content
25% discount on Reebok product
A Professional Fitness profile

We want to better the fitness community by giving them a dedicated fitness social media platform on which to connect, and we would like you to be a part of this. 

Feel free to contact me at your convenience. Thanks!

Pete Bognanno

Wait a minute, WHAT?! I gotta read this again. Obviously, this is some kind of sick joke. But I do see Kelly’s Cc’d on this email so maybe it isn’t? I don’t know. Whatever, I’ll just call this “Pete” guy and see what he has to say. 

Dial the number. Holy shit... is this really for real? 
Did REEBOK really just reach out to me? 
I can’t even belie-

“Hi, this is Pete.”
“Hi, Pete, this is Magen Petit. I just received your email regarding the ReebokONE Ambassador Program.”
“Wow, you’re quick! I just sent that email.” 
Shit, I definitely was too quick on that. Stupid eager beaver! Totally should have given it a day or two at least - isn’t that usually the way phone calls work, men? You wait a day or two after meeting the hot chick at the gym and THEN you call? You don’t call right away? Well, I’m on the phone with him now!
“Haha yea, I had the time to give you a call so I figured I would right away.”

Pretty much, the phone call lasted about 10 minutes and I don’t think my heart rate was ever under 150 the entire time. Pete asked if I was on board and wanted to become a ReebokONE Ambassador after he explained to me what it entails: I would have to sign a one-year contract and wear nothing but Reebok gear that would be sent to me every quarter (yes, FREE gear!), promote the brand via social media outlets, attend ReebokONE events (which would be paid for by Reebok), and promote the ReebokONE online community and get other fitness professionals signed up on the free site, too. 

In the words of Ace Ventura, “Gee, let me think...umm, sure!” 

I immediately called my boyfriend, parents, and sent out a group text to my closest girlfriends freaking out and telling them what just went down. Did this REALLY just happen?!



NPC Stage - March 2013


So crazy how social media connects us. When I was prepping for my first competition in early 2012, I set up my Instagram account (@magenfit23). Most of it was fitness related, shocking, I know. Because of that, and my excessive #hashtags, I met a future fellow NPC-turned-IFBB Pro bikini competitor, Michelle Mein (@meeshelliieee). She was doing boot camps, had lost a bunch of weight, was starting to really get into fitness, and asking me questions about competing. She finally decided that July that she would start prepping for her first show, which ended up being October 2012. (She took 1st place in Overall Masters and 3rd Open Class A. From there, she competed in six more shows. During her most recent show, she earned her Pro Card!) The craziest thing of all of this is that she lives in the San Francisco Bay Area, where I moved to! She convinced me to do an NPC show out here, so I did. 

I competed in early March in Culver City, Calif., which is right outside of LA. I qualified for nationals by placing 5th in my class (Class D). I was ecstatic! I got first call outs during prejudging and never imagined that would happen in my first NPC show in California in LA of all places! I figured I would be at a huge disadvantage because of my lack of boobs and my full sleeve tattoo. Apparently, none of that matters, which is great for me! 

Competing in this show, my prep going into the show, and what happened post show is all for another article... stay tuned! 



Wrap Up


This post is a little longer than I expected, and I really want to share with you my experiences with ReebokONE so far so expect another post on that shortly. 

Thanks for reading, and, as always, HAPPY TRAINING!

Wednesday, October 9, 2013

The Action Plan: Get Fit Over 40 Training & Nutrition Program Review


If you're 40 years old or older and are looking for an effective fat-loss program, you're in luck! If you can't afford a gym membership, don't have access to a gym, or are intimidated about going to the gym, you're in luck! 
Certified Personal Trainer and Figure Athlete Karen Pilote and Registered Nurse and Cooking Connoisseur Kate O'Connor joined forces and created The Action Plan: Get Fit Over 40 Training & Nutrition Program
What's In It? 
The Action Plan opens with an overview which highlights what to expect from how the plan works to the exercises to the cardio sessions to nutrition and more. 
Karen and Kate did a great job addressing questions their audience may have regarding the program. Every exercise of their program illustrates a model showing proper execution along with notes about how to do each one.  
There are even sections in the book to track your progress and to set goals which will help you stay on track - how cool is that! 
With The Action Plan there is no thinking on your part because everything is completely spelled out for you. You get THREE whole months worth of what to do and how to do it. In addition, you get a nutrition guide AND a grocery list! The back of the book is jam-packed with recipes for breakfasts, main dishes, soups, salads, and sides. What's even better, Karen and Kate decided to add in the nutrition facts of each meal, right down to the calories, fats, carbs, and protein - see, no thinking required! 
I don't want to give away the whole book, but Karen and Kate even include BONUS features, and they aren't stingy either! 
How Much Is It? 
The spiral-bound book comes in a hard copy ($49.99 plus shipping & handling) or an e-book ($49.99) format. This is very inexpensive compared to a personal trainer or gym membership, plus it's invaluable to your physical, emotional, and mental health. (It will save you hundreds on those doctor visits and meds you hate taking each day!) 
Where Can I Get It? 
Connect With Get Fit Over 40!

Tuesday, June 19, 2012

Summer Is Finally Here – Is Your Beach Body?


In my last post I said I was going to be competing in the upcoming OCB Yankee Classic Show in Newburyport, Mass. and while I’ve been training and maintaining a clean-eating diet for it, unfortunately, I will not be able to compete in the show.

My health is great and I WANT to compete (very badly), but I won’t be able to because, for me, at this time, it’s out of my budget to do so. I have other priorities I need to tend to so competing is being placed on the back burner…for now! I have some pretty exciting plans coming up that I am focusing on that will only benefit me and what it is I want to do so I’m going after that right now. 

I know I do not need to explain myself to anyone, but I figured I’d let my readers know since my last post said that I was doing the show. You can mark my words; I WILL be competing in future shows, after all, I have a first place finish I have to go after! Depending on finances and my schedule in November and December, I have a couple shows in mind I’d like to compete in. If not, then I will absolutely be hitting the stage come February 2013. This will definitely give me plenty of time to work on improving my body, too.


Speaking of which, I’ve already seen great improvements since my last show. I really wanted to work on building my shoulders and it’s been paying off! I stopped training my triceps and biceps for the past couple of months. The only time I hit those is as a secondary muscle when I’m training back and chest. Other than that, I’ve been training shoulders twice a week – heavy one day, light the other – hamstrings and glutes (typically together and sometimes twice a week), chest and back. I've even increased training my abs around 2-3 times a week. I have been using my other available day for plyometrics. My cardio has increased a significant amount and I think between that and doing plyos, it’s been making a world of difference. I switch up my cardio all the time – I’m either doing steady state anywhere from 30 minutes to an hour or HIIT for 20 to 30 minutes. This week, I am starting to incorporate plyometrics two or more times a week. I’ll be doing this for the next five weeks. Here’s what my schedule looks like as far as cardio goes for the next five weeks:

WEEK 1

Monday: Hill Interval Workout
Tuesday: Plyo Workout
Wednesday: OFF
Thursday: Jog for 30 minutes
Friday: Running/Plyo Workout
Saturday and Sunday: OFF

WEEK 2

Monday a.m.: Hill interval Workout
Monday p.m.: Plyo Workout
Tuesday: Running/Plyo Workout
Wednesday: OFF
Thursday a.m.: Jog for 30 minutes
Thursday p.m.: Hill Interval Workout
Friday: Running/Plyo Workout
Saturday: Plyo Workout
Sunday: OFF

WEEK 3

Monday a.m.: Running/Plyo Workout
Monday p.m.: Jog for 30 minutes
Tuesday: Hill Interval Workout
Wednesday a.m.: Running Plyo Workout
Wednesday p.m.: Jog for 30 minutes
Thursday: Plyo Workout
Friday a.m.: Running/Plyo Workout
Friday p.m.: Jog for 30 minutes
Saturday: Plyo Workout
Sunday: OFF

WEEK 4

Monday a.m.: Running/Plyo Workout
Monday p.m.: Jog for 30 minutes
Tuesday: Hill Interval Workout
Wednesday a.m.: Running Plyo Workout
Wednesday p.m.: Jog for 30 minutes
Thursday: Plyo Workout
Friday a.m.: Running/Plyo Workout
Friday p.m.: Jog for 30 minutes
Saturday: Plyo Workout
Sunday: OFF

WEEK 5

Monday a.m.: Running/Plyo Workout
Monday p.m.: Jog for 30 minutes
Tuesday: Hill Interval Workout
Wednesday a.m.: Running Plyo Workout
Wednesday p.m.: Jog for 30 minutes
Thursday: Plyo Workout
Friday a.m.: Running/Plyo Workout
Friday p.m.: Jog for 30 minutes
Saturday a.m.: Jog for 30 minutes
Saturday p.m.: Plyo Workout
Sunday: Optional: Jog for 30 minutes or use as rest day

What do you think? Are you up for the challenge? If you’re already working out, this is a great supplement to your training program. If you’re a beginner, you can start out doing what YOUR body is capable of and work your way up! Write down your progress, too! That way you can look back and see how much you’ve improved. Let me know if you’d like to try this and I will share with you the plan for it. Let’s get your beach body underway!

Thanks for reading! Happy training!


Friday, June 24, 2011

Sexy Legs & Glutes: How To Get Them



We all have our "problem" areas (although I hate referring to it that way) and mine are my legs and glutes. They aren't really "problem" areas, but that's the area I really want to build up. I like nice, shapely glutes and legs and I want them... and I WILL HAVE THEM! With the right diet, training, and cardio I'm definitely on my way. 

I've decided to start training my legs twice a week - once heavy on Mondays or Tuesdays and the other time light on either Thursdays or Fridays. This week I trained them Tuesday and tonight, Friday. I liked what I did tonight because, again, I was switching it up. I try never to do the same routine twice. If I do, I won't do it for a very long time. I love to always keep my body guessing and I absolutely love being sore. In my opinion, I always feel like I've really had a great workout if I'm left feeling sore. That's not the same for everyone, though. 

For legs today, I did the following: 

Leg Press (feet together and high up on the platform): 3 sets of 12 reps with 5 partial reps on the last set. Partial reps are when you just burn out the muscles and instead of completing the full range of motion, you do part of it. 

Smith Machine Lunge (front foot very far forward): 3 sets of 12 reps each leg with 5 partial reps on the last set. 

Cable Kickbacks (squeezed at the top of each one): 3 sets of 15 reps each leg with 5 partials on the last set. These are a personal favorite. 

Fire Hydrant superset with leg kickback (performed on all fours and really squeezed each rep): 3 sets of 15 each leg

Seated Calf Raises superset with Standing Calf Raises: 3 sets of 20

Of course I completed another HIIT cardio session similar to the one I did last night. I burned even more calories, too! I left the gym dripping with sweat! Ahhh feels so good! 

Here's my inspiration and motivation to get the legs and glutes I want, IFBB Bikini Pro Amanda Latona who has graced the cover of several fitness magazines. She's 32 years old! I think she looks fantastic. 
IFBB Bikini Pro Amanda Latona

And I love this quote she said: 


SHARE WITH ME!! What does your leg day look like in the gym??

Thursday, June 23, 2011

Want To Burn More Fat But Do Less Cardio? You Can!


With high intensity interval training (otherwise known as HIIT), you can burn more fat in half the time of regular cardio! So get ready to kiss your long, boring 45- to 60-minute cardio sessions on the elliptical machine goodbye and say hello to 15- to 20-minute HIIT sessions! 

Now, this might not be for everyone and there are some people out there who do enjoy their longer cardio sessions, but if you're like me, you want to get your cardio over and done with. Let's face it, I hate cardio! I know it's good for me, my body, and my goals so I do it, but I'd rather spend less time doing it. Thank God for HIIT! 

Instead of doing Insanity this morning, I opted to switch it up and do my own HIIT session after my lift at the gym tonight. I hopped on the arc trainer, which is pictured to the left, and set the time for 20 minutes. Since I was already warmed up from my lift, I only allowed myself 1 minute to "warm up". I jacked the resistance up to the highest point, which is 100, and did the same for the incline, which is 10. Once the clock hit 19:00 I "sprinted" as hard as I could for the next 15 seconds. I returned back to a low intensity "jog" for 60 seconds. The next set, I brought the resistance down 5 to 95. I repeated this for a total of 11 times, which brought me to 5 minutes. The lowest I brought my resistance down was 50 and on the last set I jacked it back up to 100 and instead of 15 seconds, sprinted for 30 seconds. In 14 minutes I burned 200 calories! With 5 minutes left I brought the resistance down to 30 and the incline down to 7 and "jogged" at low intensity. I only burned 55 calories in those 5 minutes. 


If how I just explained it is hard for you to wrap your head around, this might be easier: 


15 seconds of high intensity
60 seconds of low intensity
Repeat another 10 times, followed by a final 15-second low-intensity blast (this is where I just did the very last one for a total of 30 seconds)

In just 20 minutes, I burned a total of 255 calories! The amount of calories you burn depends on the machine you are on, which levels you have it set at, and your weight. So it will vary for everyone. For me, that was pretty good. Had I stayed where I was in the last 5 minutes of my training session, I probably would have burned half the calories and fat that I did. Amazing, right? 

I challenge you to a HIIT cardio session! If you've never done it before, try what I did tonight. I definitely left the gym sweating like crazy, and I felt GREAT! 

A study at Laval University in Quebec, Canada found that HIIT cardio helped trainees lose NINE times more fat than those who trained the traditional way (moderate speed for 20-60 minutes)! If you combine HIIT with your weight training program you will boost your metabolism that much more! 





Monday, June 20, 2011

Motivation: Where Is It?

Photo Courtesy of helpmegetthin.tumblr.com
So you want to become motivated. You want to start going to the gym and get on that cardio machine. You want to get rid of weight and feel great. You want to fit into those pants you haven't slipped on in more than five years. You want to look in the mirror and finally smile back at yourself because you feel confident in how you look and in how you present yourself. 


First of all, do it for YOU and no one else. YOU are the only person who can make YOU happy. YOU are in control of your life. Secondly, identify what's making you feel the way you are feeling. Is it the beer gut? Or how about those saddlebags? Can you just not get rid of that trouble area? You're always looking in the mirror and picking yourself apart. You think to yourself that you'll never get to where you want to be. Guess what? You're right. You think it, that's exactly what's going to happen. You'll get that beer gut, those saddlebags won't go away, and that trouble area... it's staying! Let those negative thoughts go. 


What do your negative thoughts do to yourself? They bring you down, right? They make you feel even more insecure. 


Turn your negative thoughts into positive ones. Where do you want your body to go? How do you want to feel? Convert all your negative thoughts into positive ones. "I hate my body" to "I love my body" or "I'll never get fit" to "I will get fit". Still don't think it's possible to do this? Here's a challenge for you - DO IT. Remember, what you put into it is what you'll get out of it. Set small goals for yourself so you actually stick with it. Don't just make it a resolution and have it fizzle out a month later. Words and phrases drive action. Make them positive! 


Ok so you have the positive words and phrases down pact. Now all you have to do is put them into action and you're well on your way to being and staying motivated. If you need to, write yourself a note or an email to "get to the gym". Print out pictures of people's physique that you want to emulate and hang them on your fridge, in your cubicle at work, or in your wallet. Let that be a reminder as to where you see yourself. 


Be fit. Stay fit. It feels so good to be healthy! YOU CAN DO IT!


Photo Courtesy of helpmegetthin.tumblr.com

Friday, June 17, 2011

Need A New Ab Workout Routine?

Photo courtesy of SimplyShredded.com

If you're looking for a new ab routine to switch things up because yours has become boring, check this one out! 

I aim to perform my ab routine every other day that I workout. Some people think training abs every day is effective, but like any other muscle, abs need time to rest, too. Here's a routine I've performed several times and I have found to be successful for me. 
  • 4 sets of heavy weighted machine crunches - until failure
  • 4 sets of reverse crunches on the floor holding a 12lb. medicine ball between knees - until failure
  • 3 sets of hanging leg raises - until failure
  • 3 sets of standing cable oblique twist - 15 reps each side
  • 2 sets of standing barbell oblique twist - 15 reps on each side
Photo courtesy of SimplyShredded.com