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Status Fitness Magazine's Cover Model Contest

Please vote for me for Status Fitness Magazine's 

Cover Model Contest for February of 2010!!

You can vote for you up to 5x each day - please tell everyone you know!! 

The contest will run until the end of the month.

 The contestant with the most votes by the end of the month will move on to the finals. In addition, at least 3 other contestants who receive a good number of votes and have a good look and attitude will be selected by the editors of Status for a berth in the finals as well.

THANK YOU SO MUCH!

XOXOXO

        

VOTE NOW!

http://www.statusfitnessmagazine.com/carol-medina

        

Tomorrow marks 5 weeks out from the 2010 Arnold Amateur IFBB Figure Championships that I am preparing for. Time is approaching fast and I'm busting my booty to make sure I'm on point!

This was my workout at 5:15am.... what a way to start the day!

Warm up:
Treadmill hike on 15% incline, escalating speed until 3.5 for 5 mins

Workout:
Interval routine #1-
Sprints up hill at 15% incline for 30 seconds
Slow to a moderate speed walk for 1min and 45 seconds
Did as many sprints as I could in 20minutes

Interval routine #2-
Treadmill hikes at a moderate to fast pace at 15% incline  for 1.5min
Jump squats 10 Forward & 15 Back for
Repeat intervals 3 times

Interval routine #3-
Treadmill hikes at a moderate to fast pace at 15% incline  for 1.5min
Burpees 10-15
Repeat intervals 3 times

Interval routine #4-
Treadmill hikes at a moderate to fast pace at 15% incline  for 1.5min
Plyo forward lunges 30, 15 each leg
Repeat intervals 3 times

Cool down: 5mins

Total AM workout time 50mins not including warm up & cool down

        

I will be not be competing to be MS. MIAMI BEACH HOT BODY on Jan 29th!

Although, I would've like to be part of this very exciting event, I was notified that competing for this event might disqualify me from competing in the NPC. As my goal is to be an IFBB Figure Pro, I have to abide by the NPC regulations. I contacted the NPC for a confirmation or whether I can get permission to participate at this event in which I received an email telling me that they will will get an official ruling for me by tomorrow.

I contacted the host & promoter of this event to notify them of the situation and let them know I am still awaiting a response. However, they responded saying that they feel this was caused because my of my sponsorship with Muscleology. I replied that was not the case and my sponsor does not have any problems in me entering this event and that I had not yet withdrawn from the contest. My email was simply to notify of the situation and that I will let them know as soon as I heard a response. I thought it was polite on my behalf to advise them rather then just not show up if the NPC response was negative.

They responded: "Its not necessary to wait. I don't enjoy wasting mine or someone elses time. Move on, good luck to u"


It's unfortunate to see how some people handle situations. It brings me down that I will not be a participant at this event. I was really looking forward to showing off my new beautiful swimsuit and costumed made sporty outfit/ costume I was going to display. I was going to be a Peruvian Sexy Little Soccer Player. 

        

Hey everyone, please help me out by voting for me for The 2010 DEKT Board Girl Contest!

Also, pass it on and tell your friends to do the same xoxo!

VOTE FOR ME NOW

Or copy & paste this link:
http://dektout.com/wp-content/plugins/wp-photocontest/viewimg.php?img_id=167&post_id=204&order=chrono

        

Gym Journal : Legs -2nd Day

Legs	Exercise
LG	V-Squat (Hammer Strength)=4sets of 15/12/12/15
LG	Single Leg Press 45 degree angle=4sets of 15/12/10/10 superset with 15 Jump Squats
LG	Leg Pres= 4 sets of 30
LG	Leg Extension= 4 sets of 20/20/18
LG	Single Leg Standing Machine Leg Curls= 3 sets of 12/10/9
LG	RDL= 4sets of 15
LG	Leg Curls, Lying Down, Machine= 7s of 12/12/12/10/10/8/8
LB	Hyperextensions= 2sets of 15 superset with 15 each Iso Lateral Anterior Reach

Plyo Drills (total time 5mins/30s work-30s rest)
Jump Squats -rest
Plyo Split Squats- rest
Ice Skaters- rest
Forward Jump Squats- rest
Reverse Jump Squats- rest
Repeat until prescribed drill time completed

I thought I was going to pass out few times (lo) but I made it! Check back for another torturing contest training workout.

*Don't forget to subscribe to blog to be updated each time I add another training session or a post.

        

"THERE ARE 2 TYPES OF PEOPLE IN THIS WORLD:

                         THOSE THAT WISH...

 THOSE THAT MAKE THOSE WISHES A REALITY...

             
                    WHICH ONE WILL YOU BE?"

When it comes to following a dream or accomplishing goals, there are two types of people in this world: Wishers and Accomplishers.

Those that only wish only talk about it and leave it at that. Those people only scheme, dream, and just wait. They don’t want to move forward until they have every little detail supposably covered or they wait until the perfect time.

Don't get me wrong, wishing is an important part of setting goals. The problem with those wishers and talkers is that they never actually do anything. They spend so much time on just simply wishing and waiting for that perfect moment to move forward that they eventually lose the drive and never move forward at all.

Wishing gives us hope and motivation, but in order to live our lives to the fullest we need to not only plan but take immediate action!


Those who are actually living their dreams take small steps, every day, towards their goal.

It doesn't’t matter if some of those steps are sometimes wrong… after all, the most successful people have stumbled and fell a bit before they got to where they are. It's important to our growth because those stumbles and falls have the best lessons. The point is to Learn from them and continue Moving Forward.

So honestly ask yourself: Are you just TALKING about following your dream, or are you actually taking small actions every day to start living it?

Start by doing just one thing, every single day.

Time flies, if you do something towards your goal you'll be closer to it before you know it. You also don't know what other opportunities come your way that you didn't think were possible or didn't consider at the start. But if you don't do nothing, that same time will pass you by and you will regret that you did nothing about it. Time is irreplaceable.

Whether you want to loose 20,50,100lbs, start a new career, move to a new city....Just start to take action, move a step forward today, and remember that it doesn’t have to be big. Small things add up!

Share your dreams, resolutions, goals, plans with me! Please complete my survey.

        

As we say farewell to 2009, I wanted to  wish you all happiness, love, joy, health, and a very successful new year.
Stay focused and you will accomplish all the goals in 2010!

xoxoxo....Carol Medina

Oh I almost forgot to tell you that Prograde is having a New Years Sale on all their products

this Friday to celebrate 2010. You will save 11% on ALL Prograde Nutrition products when you order this Friday, New Years Day.

But here's the CATCH: This special is only running for 10 hours! And because our Call Center is CLOSED to celebrate it will be for <ONLINE ORDERS ONLY>

The sale will run from Noon EST until 10pm EST.

I'll be back in touch early Friday morning with more details.

        

Today, I am going to talk about the three most the important women’s vitamins to help you enjoy a better lifestyle. Women’s vitamins have play an important part of any nutrition plan. Combined with a good exercise and diet plan, women’s vitamins can make a huge difference to your lifestyle, performance, and appearance. Make sure you include these top three women’s vitamins daily to improve the quality of your lifestyle.

In today's day and age, women lead multifaceted lives. They are longer just confined to their homes and their kids. They have to play the role of a good wife, a good mother and have to be a top performer as work as well. At some point this is bound to impact your quality of life. By taking women’s vitamins, you can actually give yourself an energy boost and improve your overall lifestyle at the same time.

Women’s vitamins actually help women cope with the different roles they play through their life and also ensure that they remain healthy while they’re at it.

These top three women’s vitamins that will help you enjoy a better lifestyle are:
 
1) Vitamin B and Vitamin C – These are two of the best women’s vitamins available in the market today and the richest source of numerous health benefits. They contain antioxidant properties to cope with stress and pollution, ultimately leading to a more relaxed lifestyle.

2) Vitamin E is used extensively in anti-aging products and skin creams. It is essential for overall good health. It is also know to be effective in regeneration of dead cells caused by pollution and other environment factors.

3) Calcium and Vitamin D – We all know that good bone health in essential to maintain an active and higher quality lifestyle as we grow old. It’s a no brainer then that we should look for a women’s vitamins product which provides a combination of vitamin D and calcium. Why vitamin D, it helps the body absorb the calcium more effectively.

I take Prograde's VGF 25+ womens multivitamin formula because it is specially designed to fit all of women's daily needs. It includes all of the 3 most important vitamins listed. That allows me to only have to take one product rather than having to buy different bottles separately. Not only that but Prograde's VGF 25+  is a whole food product which is better absorbed than the synthetic vitamins you find in the stores. The best part is you can try Prograde's VGF 25+ for FREE! (There's just a small S & H charge)

Get your free full size trial bottle plus check out all the natural ingredients in the VGF 25+ and why they are so important at:
http://carolmedinafitness.getprograde.com/vgf25-free-trial.html

        

It's recommended that we eat 6-10 fruits and vegetables a day. Here in the States it is reported the actual average of fruits and veggies eaten each day is just 2....... Yup, just 2.

Now, I don't know where you stand on this, but overall, it really is a sad state of nutritional affairs. But do not despair! It's not that tough to get more fruits and veggies in each day.

Simply follow these super simple tips we have provided:

1) Buy your fruits and veggies pre-chopped. Look, I can be lazy, too    It's not even that we're being lazy, but with today's hectic schedules every minute spent matters and the last thing that you want to do is go through the hassle of having to chop up fruits and veggies. If you want to buy them pre-chopped go ahead. It's much better for you than not eating them.


2) Carry 'em with you. Load up a plastic baggie with your pre-chopped veggies and bring them to work. Seriously, see how easy this can be!


3) Add real fruit to your yogurts, cereals, oatmeal, and salads. Add some color and flavor to your foods. Have some whole grain cereal or oatmeal for breakfast and add some fresh blueberries, raspberries, blackberries, strawberries, apples, and or bananas. Oatmeal doesn't have to be boring; having a different fruit with your oatmeal everyday can be a tasty and healthy way to start your day. (See what I had for breakfast today in the picture below.)  Have some yogurt for a snack and top with mixed berries and walnuts. Have a salad with grilled chicken and top with strawberries, shredded mozzarella cheese, sliced natural almonds, and /fat free/low sugar raspberry vinagrette. It's that simple and so yummy!

My breakfast today:
Multigrain oats, Muscleology's Vanilla Nitro Pro protein powder & Myofiber, banana, sliced strawberries, blueberries, chopped walnuts, and cinnamon. Its was delicious and provided me all nutrients needed such as protein, whole grain carbs, antioxidants, fiber, and healthy essential fats (Omega 3,6,9). Now that's a powerl meal!

Bonus tip: A great way to provide your body with the nutritional foundation you need each day is a Whole Foods based Multi-Vitamin. I'm a Prograde Nutrition partner and they have a terrific product that I have been taking called VGF 25+ made from 25 veggies, greens and fruits.

The best part is you can try Prograde's VGF 25+ for FREE! (There's just a small S & H charge)

Check out all the natural ingredients in the VGF 25+ and why they are so important at:
http://carolmedinafitness.getprograde.com/vgf25-free-trial.html


I hope you have an awesome weekend. Be sure to use these tips and let me know how they help you out. Or send me some of your own ways you ensure you include your fruits and veggies in your daily diet!