The Deejay

Man,

It is easy for me to fall in love with you. I bear an open heart, and see beauty in all of you.

Readily, I invited you to know me. I did not know you, but by day two, I knew that I would like to; so easily I gave my trust to you.

So, when a man shows me kindness, I melt into the feeling; it feels like love, and I want more.

So, when a man decides quite finally to share with me his reality, and it is not kind, and it is not welcome, certainly it is not free, and most essentially, it is not consistent with all that he has played me to be… Fuck. Him.

I do not regret the love I gave to you, for from me to you, my body with my heart was given freely. Unconditionally, though not eternally. Truly. Genuinely. You got me… For, a time.

“Hey, Mr. Deejay,” yours is not my favorite song.

K.I.S.S. xob

One More Rep

I hit the surf early this morning, but the waves were only so-so. After paddling up a sweat, I opted for this Beach Workout…

WALKOUTS: start standing, bring your hands to your feet and walk your hands out to a high plank, or pushup position. Challenge yourself by adding a pushup if you can. Then walk hands back to feet and return to standing. Do 10.

SQUAT JUMPS: superset walkouts with these! Advanced? Try them “Jailbird” style, with your hands clasped behind your head, elbows out. Do 10.

(Repeat these two exercises in circuit six times!)

SINGLE LEG ROMANIAN DEAD LIFT: standing on your left leg with your left arm extended to your left, raise your right leg in back of you while hinging forward with your upper body and reach for your left toe with your right hand (touch if you can). Do 10, then 10 more on the other side.

SPLIT JUMPS: starting in a forward lunge position, jump! Switch your legs while in mid air to land in a lunge with your other foot forward. Do 20.

(Repeat dead lifts and split jumps in circuit six times)

LEG RAISES: laying on your back, tuck your hands under your bum (this protects your lower back), raise both legs together. Do 10.

VERTICAL SCISSOR KICKS: laying on your back, raise both legs to the sky so your body forms a 90° angle. Lower one leg, then switch, so you are always lowering one leg while simultaneously raising three other. Flex your feet for maximum abdominal contraction. To further increase the burn: exhale quickly and forcefully with each switch kick. Do 20.

HORIZONTAL SCISSOR KICKS: same as above but maintain legs at 30-45° from floor (or sandy beach!). Flex your feet and pump your breath. This triggers obliques. Do 20.

(Repeat all the abdominal exercises three times in circuit)

I ended with a swim in the ocean because no workout is complete without cardio! If you don’t live water, speed walking (even better on an incline) is the best fatburning cardio you can do. Try the BODYbybianca Incline Walking Program posted on Facebook.com/BiancaSultana.

Together in Health!
xob

A FITivity Turns a Workout Into a Playout!

It’s the weekend!!! What FITivities do you have planned? 

FITivities are fun, fit activities that you can do with friends. A great way to burn cals while playing, and may as well be called a “play”-out instead of a workout! 

Here are some of my faves: mountain biking, swimming, rock climbing, ice skating, rollerblading, skiing… Even a relaxing day at the beach can be turned into a playout by kicking a soccer ball around or playing Kadima! 

Pictured with me here is my FITivity pal, fellow trainer and fitness model, Branden Hayward, who you can follow on Instagram for fitspo and life inspiration @BrandenHayward.

Together in Health!

xob

PS. I’ve posted so many new photographs to IG in the last couple days! Please add me @BiancaSultana. I just LOVE when you connect with me by commenting on my pictures!!!

BODYbybianca BODYblast

No gym? No excuses! The BODYbybianca BODYblast workout can be done anywhere! All you will need is your own BODY weight and a pull up bar. Don’t have a pull up bar? Be creative! The rafters on a construction site, so long as they are secure, work great! Or purchase a bar for just $30 with free shipping on Amazon that will hook into any doorway in your house! Here’s the link to the Iron Gym Total Upper Body Workout Bar > http://amzn.to/1fEQyw4.

If you are not strong enough to do a pull up, fear not! I have a solution to everything! The simplest, least expensive fix would be to use a chair under your feet that you can stand on with one of both feet to reduce the weight in your arms. But if you want to go pro, try investing in a body band which you can loop around the bar and step on for support. With this Power-Lifting Jump Band by SeriousSteel, anyone can do a pull up: http://amzn.to/1i4aRQP. As you get more advanced go from using the band under both feet, to under one, and then try a band with less resistance until eventually, you won’t need one at all!

Do this program 1-2x/week to build upper body and core strength. Don’t forget to train your lower half another 1-2x/week.

If you are interested in joining Team BODYbybianca and receiving custom workouts from me, shoot me an email at BODYbybianca@gmail.com.

Together in Health!
xob