My Christmas List: Presents Under $100 For the Connoisseur


Every year I share my wish list with you. ¬†Here it is… Everything available at Amazon.com

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Dean and Tyler Leash and Collar $19.76

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Coldbroo Coffee Maker (my roommate exploded mine when he turned the temperature down and everything froze over) ūüė¶ ¬†My favorite! ‚̧ $40

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Water Lilies by Monet $69

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Simple to Spectacular: How to Take One Basic Recipe to Four Levels of Sophistication by Jean Georges $30

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Asian Flavors of Jean Georges $28

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Ball Mugs $10

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Alo Womens Luna Sweat Pants $78

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Alo Yoga Mesh Goddess Ribbed Leggings $79

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High Frequency Skin Care Machine $40

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Ultrasonic Skin Care Machine $55

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PS4 Charging Station $16

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Riedel Stemless Cabernet Glasses Set of 8 $56

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World Atlas of Wine $3

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White Nike Free RN Fly Knits $88

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Teal Cotton Oversized Knit Throw $45

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Neocutis Bio Gel Hyrdrogel $73

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December Special 3 personal training sessions for $99 (regularly $85/hour)
From iHeartFitnessHI.com

Gift Cards FROM

Victoria’s Secret
Lululemon
Zara
Nordstrom
Target

Orgasm While You Exercise


Yes I orgasm, during the “Captain’s Chair Knee Raises.’¬† They are great for your lower and upper abs, as well as your obliques, if you maintain a twisting motion as well.¬† I do them at a slow place, and by 15-20 I am near a very small orgasm.¬† Feels great, and modivates you to do more work for your hard to reach, lower abs. ;D¬† Sometimes crossing my ankles helps too.

I even asked my girl, who is an instructor, if it is possible to obtain an orgasm during concentration in Bikram.

“I’d be a millionaire, if I could sell that class!”

xoxo

Kristie

Bikram Yoga: Lesson 2 (the rabbit pose)


The rabbit, or the sasangasana, is an inverted yoga pose that provides excellent traction on your back, shoulders and upper extremities. As you turn your body in an inward position, your back will have a good stretch followed by elongation of your spine. With the spine properly lengthened, the circulation of your blood will improve, allowing your nervous system to receive its proper nutrition.The placement of your upper torso helps relieve pressure from your back and shoulders all the way up to your neck and head. It also balances your hormones, stimulates your thyroid gland and improves your immune capacity. For people suffering from sinusitis, colds or congestion, tonsillitis, laryngitis, upper airway allergies and glandular problems, this position is the best way to find relief.

I unfortunately, have big boobs, unlike the girl in the photo so they completely get in the way. ¬†I end up squeezing to my chest as much as I can, but end up suffocating in my cleavage. ¬†LOL! ¬† There’s nothing you can do at this point, but try your best.

xoxo

Kristie Manning

New Super Set Routine. Sexy Legs and Glutes


I didn’t finish this routine because I hurt my knee.¬† Something minor perhaps from muscle imbalances in my body.

30 mins high intensity cardio level 15/10 interval ellipticals

30 mins low intensity cardio bicycles

Leg 5 power  sets + burn out

Squats. (bar)
Bar x 20
10 lbs x18
20 lbs x 15
50 lbs x 12
70 lbs x 10 + bar (burnout)
Lunges

Bar x 20
10 lbs x18
20 lbs x 15
50 lbs x 12
70 lbs x 10 + bar (burnout)

Leg press

180 lbs x20

190 lbs x18

200 lbs x 15

210 lbs x 12

220 lbs x 10 + 180 lbs burn out

Leg extension + curls (Circuit)

30 lbs x 20
40 lbs x 18
50 lbs x 15
60 lbs x 12
70 lbs x 10 + burnout 30 lbs

Dead lifts (hams)

20 lbs x 20
30 lbs x 18
40 lbs x 15
50 lbs x 12
60 lbs x 10 + burn out 20 lbs

1 legged squats
5 sets of 20 per leg

1 legged ham curls
5 sets of 20 burn out light weight (10 lbs)

Stair jump ups (explosives)
5 sets of 20

Standing Calf Lifts

160 lbs x 20
170 lbs x 18
180 lbs x 15
190 lbs x 12
200 lbs x 10 + 150 lbs burn out

Butt lifts: 25 lbs plate on pelvis
5 sets of 20
slow 1-2 count, isolate 3, down 4-5 count. Repeat

Leg adduction + abduction ( ladies don’t want big thighs so stick to light )
5 sets of 20 @ 30/40 lbs
slow 1-2 count, isolate 3, down 4-5 count. Repeat

Leg aerobics

5×20 side leg lifts + pumps + sweeps circuit

5×20 downward facing leg lifts + glute lifts

10 min yoga stretches

Murder Your Abs!


10 mins cardio intense warm up

abs routine

Incline crunches front to sides
15×5

Captain chair front leg lifts
20×3

Downward facing twists
20×3

Oblique crunches
100×3

Butt lifts
20×2

standing captain chair twist oblique leg lifts
26x20x15

Chair crunches front to side
40×3

Kneeling downward facing crunches rope cables
60 lbs
20×3

Yoga ball jack knives
10×3

Planks
20×3

xoxo

Kristie

Legs Routine Day 1


I got offered to do some group classes at Powerhouse Gym today. ¬†Looks like I’m going to get re-certified and start training again! ¬†Look forward to it! ¬†That means I want to do the figure bikini contest @ Paradise Cup this November. ¬†TIme to get serious about training and diet. ¬†No more smoking. ¬†And slowing down on the drinking!

10 mins warm up yoga stretches

45 minutes intense interval cardio

60 minutes weight lifting legs

Leg curl + extensions
30 lbs x 30
40 lbs x 20
50 lbs x 10
Burn out 30 lbs

Squat
40 lbs x20
60 lbs x20
80 lbs x15
100 lbs x10
120 lbs x10
80 lbs burnout

Leg press
140 lbs x20
180 lbs x15
200 lbs x10

Hip adduction/abduction
30 lbsx20x3 4 count + explosive

Downward facing twists (hams)
20×3

1 legged lunges
20×3

Butt lifts
25 lbs x20x3

15 minutes floor aerobics legs

10 mins yoga stretches cool down

My Workout 2:2: Legs


Please refer to my first leg workout, 2.

I warmed up with my bikram yoga stretches

Elipticals Interval Setting
30 mins
(1st interval) Level 5 Ramp, Resistance 1
(2nd interval) Level 10 Ramp, Resistance 8

Bicycles Interval Setting
15 mins
(Interval 1) Resistance 8
(Interval 2) Resistance 4

Squats
20 Reps, 10 lbs plate + bar (45 lbs)
12 Reps, 25 lbs
8 Reps, 35 lbs
20 Reps, 10 lbs (burn out, fast pace)

I added Lunges AND Sumo Squats to the routine.

Lunges
20 Reps, 10 lbs plate + bar (45 lbs)
15 Reps, 25 lbs
10 Reps, 35 lbs
20 Reps, 10 lbs burn out (face pace)

Sumo Squats

20 Reps, 15 lbs free weight
15  Reps, 20 lbs
10 Reps, 25 lbs
20 Reps, 15 lbs (burn out, fast paced)

Leg Press Machine

20 Reps, 160 lbs
15 Reps, 180 lbs
10 Reps, 200 lbs
20 Reps, 140 lbs (burn out fast paced)

Leg Curl\Leg E-xtensions
20 Reps, 40 lbs
15  Reps, 50 lbs
10 Reps, 60 lbs
20 Reps, 30 lbs toes forward, inward and outward on hamstring exercise (20 each)

Stretch your hamstrings good because they should be nice and tight now

Good mornings
20 Reps, 30 lbs
15 Reps, 40 lbs
10 Reps, 50 lbs

Seated calf extensions instead of standing.  This focuses more on calves.
80 lbs 20 straight, pointed out, pointed in,
100 lbs 15 ”¬† ” ¬†”

Hip adduction  abduction
30 lbs (slow 4 count negatives)
3 sets of 20
Coming back in, my legs are shaky and I get really tired by the second set.  This is a great exercise to improve on.

I added Butt lifts also.
25 lb plate
squeeze knees inwards when lifting
3 sets 20 reps

Tri lift, press, and sweeps
3 sets 20

Glute lifts straight n bent knee
4 sets 20

 

What I want my ass to look like. LOL!

xoxo

Kristie

Work Out 2: Legs


Instead of 1 hour of cardio, I did 20 minutes of intense level 10 cardio

I did a few yoga stretches for 5 minutes and stretched my legs really good

I just changed back to a pyramids routine (starting light and adding more weight each set.) So, I am experimenting with weights and seeing how much I can do and how much is too easy.  Some exercises I stay at one weight, and some exercises I do more sets than what is necessary.  What is a burn out at the end of my heaviest weight?  After your last lift, drop it down to a very light weight and do as many lifts as you can until you are sore and tight.  This burn out will maximize your muscle fail.  My next leg workout will begin to be more  consistent than this one. 

Squats

20 reps bar
15 reps 5 lbs plates
12 reps 10 lbs plates
10 reps 25 lbs plates
8 repts 35 lb plates
burn out bar

Next time I will try, 20:bar, 15:10 lbs 12: 15 lbs 10: 25 lbs 8: 35 lbs 6: 40/45 lbs (with a spot), burn out bar

Leg Press

20 reps 80 lbs
15 reps 100 lbs
12 reps at 120 lbs
10 reps at 140 lbs
10 reps at 160 lbs
8 reps at 180 lbs
6 reps at 200 lbs
burn out at 100 lbs

next time I will aim to do 20 at 140, 15 at 160, 12 at 180, 10 at 200, 8 at 220, 6 at 240 burn out at 120/140

Leg Curl and Leg Extension Circuit (Hams and Quads)

20 at 20 lbs
15 at 30 lbs
12 at 40 lbs
10 at 50 lbs
8 at 60 lbs
6 at 70 lbs
burn at 30 lbs

next time I will aim to do 20 at 30 lbs, 15 at 40 lbs, 12 at 50 lbs, 10 at 60 lbs, 8 at 70 lbs, burn at 30 lbs

Good Mornings
25 lbs free weights
3 sets of 12

next time I will use a bar instead of free weight.  20 at 20 lbs, 15 at 30 lbs, 12 at 40 lbs, 10 at 50 lbs, 8 at 60 lbs, burn out at 20 lbs.

Calf extension
180 lbs
3 sets of 10

next time I will aim for 20 at 120, 15 at 140, 12 at 160, 10 at 180, 8 at 200, burn out at 100/120.  I have really strong calves.

Hip adduction/abduction circuit
3 sets of 20, very slow (4 count)
very light, only 30 lbs

I use to do a lot of these at heavier weights but¬†my legs are¬†pretty big now where I want them to be.¬† Using heavy weights will make your¬†thighs big.¬† If this isn’t what you want, which¬†I think most¬†women don’t, then go very light and go slow other ways you are going to end up with thunder thighs.¬†

I do these lying on the ground.¬† There aren’t really names for them.¬† But I lay on my side, and I lift my leg up, press it downwards, and sweep outwards as well.¬† All 3 exercises without stopping.¬† By the 2nd set you are burning pretty bad.¬† Repeat on both sides.
3 sets of 20

I found this picture of the leg sweeps and leg lifts, but the 3rd is pulling your knees upwards towards your chest, then squeezing out pointing your toes back down.

There aren’t really names for these either.¬† I get on all fours and on my knees and lift one leg.¬† The second exercise consists of bending at the knee and a higher lift, hitting your glutes.
3 sets of 20

I do this first with a straight leg, then next with a bent leg.  This will burn and slim you up good.

Don’t forget to stretch good.¬†You’re going to be sore.

 

My Work Out: Workout 1: Back and Shoulders


I am sharing my routines with you all.  I peaked at my heaviest weight at 137 a few weeks ago.  I lost 7 lbs in just a week.  I got sick again and was bed ridden for 6 days, and jumped back up to 135.  I have been eating cake and pie and icecream while on the couch.  My goal is to reach 113 again by the end of February.

This is the tone I desire.¬† Of course, she has a horrible augmentation.¬† But I don’t wish to be too ripped like a veiny bodybuilder.¬† That is the perfect amount of muscle definition that I wish to have.¬† It still looks feminine.

So… here is my work out today.

I started with cardio: 30 minutes of interval elipticals.

then I did 15 minutes of bicycles.¬† Intervals are getting easy, so I tried the “performance” preset.¬† It was way to hard, I could barely push the pedals, so I went back to intervals.¬† Usually I do a whole 30 minutes, but I had to use the bathroom really bad, so I quit at 15.

I did some Bikram Yoga stretches to begin.

Rows & Lat Pull Downs Circuit. (no stopping)
20 reps @ 30 lbs
15 reps @ 40 lbs
12 reps @ 50 lbs
10 reps @60 lbs
8 reps @ 70 lbs, immediate burn out at  20 lbs

Warm up shoulders, 5 lbs freeweights: 2 sets burn out:¬†front raises, side raises, butterflies, shoulder press, and I dont know what they’re called, but you hang with your arm dead and move in circles.¬†

Shoulder Press Machine.
20 at 10 lbs
15 at 20 lbs
12 at 30 lbs
10 at 40 lbs, immediate burn out at 10 lbs.

Free Weight: 30 lbs bar
widPick up bar, standing back row + clean and double press.
3 sets of 12
if you want to make it harder, go down and do 2 push ups after.

Fly Rear Delt Machine:
20 reps at 10 lbs
15 reps at 20 lbs
10 reps at 30 lbs
6 reps at 40 lbs, immediate burn out at 10 lbs.

Wide Grip Pull Downs on Knees (no bench)
20 reps at 20 lbs
15 reps at 30 lbs
12 reps at 40 lbs
10 reps at 50 lbs
8 reps at 60 lbs, immediate burn out at 30 lbs.

Push Ups
3 sets of 15
Stretch in Between

Pull Ups
3 sets of 10
I got tired and forgot, I should have done these the first exercise of my work out to warm up.

Crunches: Center and Obliques, + Planks
3 sets of 50
Center 50
Obliques 50 (lifting knees and alternative)
Followed by planks.

Butt Lifts
3 sets of 10

Cool Down with More Yoga Poses.

I want to move to Bali.


“You don’t need a man, you need a champion.”

OMG Truth can’t be so far from that! ¬†I just saw Eat, Pray, Love, and I am so inpressionable, and suddenly inspired to go to Bali. ¬†I can’t go all over the world, as I don’t have the means to, and it would be hard on the Kai bug, but living in my little villa in Bali, just writing my blogs from there, meditating in the morning, doing yoga in the afternoon, teachin Kai to surf in the afternoon, finishing my studies online, enjoying life in Bali, maybe get into some exporting, that sounds like a wonderful life I can’t wait to have.

If you lived in Hawaii, you know that there is no place in the world like Hawaii. ¬†The “Aloha” is strong. ¬†The people are beautiful. ¬†I love Hawaii, but I think to live in Hawaii, and come back forever, we need to venture out and see life, and the world, and bring back with us culture and experience, to share with Hawaii and grow. ¬† I hear that Bali is the same way, except in a totally different way. ¬†They call Bali the “Island of the Gods,” and it pertains extreme positive spiritual energy. ¬†It will conjur up the negative person you are, or bring out the positive person. ¬†It has a mysterious way of bringing out who you truly are. ¬†If you are a jaded lawyer who lives in New York, representing murderers, have no soul, slept with your girlfriends mother, and will step on anyone to get where you want to get, Bali is probably not for you. ¬†It will probably bring out all those evil energies. ¬†This is why some people go to Bali, and are smitten with the positive energy. ¬†Some people go there on vacation, and never leave.

Why do I want to go to Bali? ¬†Because that stupid movie made me realize that I know that I am unbalanced, but if I just stay here in Vegas, I am accepting it, and doing nothing. ¬†I am “staying in the relationship” that I am miserable in, Las Vegas, the industry, being imbalanced. ¬†I’m taking a 180 degree turn and diving in.

“People think a soul mate is your perfect fit, and that‚Äôs what everyone wants. But a true soul mate is a mirror, the person who shows you everything that is holding you back, the person who brings you to your own attention so you can change your life. A true soul mate is probably the most important person you‚Äôll ever meet, because they tear down your walls and smack you awake. But to live with a soul mate forever? Nah. Too painful. ¬†Soul mates, they come into your life just to reveal another layer of yourself to you, and then leave.”

“I have a history of making decisions very quickly about men. I have always fallen in love fast and without measuring risks. I have a tendency not only to see the best in everyone, but to assume that everyone is emotionally capable of reaching his highest potential. I have fallen in love more times than I care to count with the highest potential of a man, rather than with the man himself, and I have hung on to the relationship for a long time (sometimes far too long) waiting for the man to ascend to his own greatness. Many times in romance I have been a victim of my own optimism.”

“This is a good sign, having a broken heart. It means we have tried for something.”

“One thing I do know about intimacy is that there are certain natural laws which govern the sexual experience of two people, and that these laws cannot be budged any more than gravity can be negotiated with. To feel physically comfortable with someone else‚Äôs body is not a decision you can make. It has very little to do with how two people think or act or talk or even look. The mysterious magnet is either there, buried somewhere deep behind the sternum, or it is not. When it isn‚Äôt there (as I have learned in the past, with heartbreaking clarity) you can no more force it to exist than a surgeon can force a patient‚Äôs body to accept a kidney from the wrong donor. My friend Annie says it all comes down to one simple question: ‚ÄúDo you want your belly pressed against this person‚Äôs belly forever ‚Äďor not?”

“A soul mates purpose is to shake you up, tear apart your ego a little bit, show you your obstacles and addictions, break your heart open so new light can get in, make you so desperate and out of control that you have to transform your life, then introduce you to your spiritual master.”

“Imagine that the universe is a great spinning engine. You want to stay near the core of the thing ‚Äď right in the hub of the wheel ‚Äď not out at the edges where all the wild whirling takes place, where you can get frayed and crazy. The hub of calmness ‚Äď that‚Äôs your heart. That‚Äôs where God lives within you. So stop looking for answers in the world. Just keep coming back to that center and you‚Äôll always find peace.”

“If I love you, I will carry for you all your pain, I will assume for you all your debts (in every definition of the word), I will protect you from your own insecurity, I will protect upon you all sorts of good qualities that you have never actually cultivated in yourself and I will buy Christmas presents for your entire family. I will give you the sun and the rain, and if they are not available, I will give you a sun check and a rain check. I will give you all this and more, until I get so exhausted and depleted that the only way I can recover my energy is by becoming infatuated with someone else.”

” In the end, though, maybe we must all give up trying to pay back the people in this world who sustain our lives. In the end, maybe it‚Äôs wiser to surrender before the miraculous scope of human generosity and to just keep saying thank you, forever and sincerely, for as long as we have voices.¬†We search for happiness everywhere, but we are like Tolstoy‚Äôs fabled beggar who spent his life sitting on a pot of gold, under him the whole time. Your treasure‚Äďyour perfection‚Äďis within you already. But to claim it, you must leave the buy commotion of the mind and abandon the desires of the ego and enter into the silence of the heart.‚ÄĚ

“Prayer is a relationship; half the job is mine. If I want transformation, but can‚Äôt even be bothered to articulate what, exactly, I‚Äôm aiming for, how will it ever occur? Half the benefit of prayer is in the asking itself, in the offering of a clearly posed and well-considered intention. If you don‚Äôt have this, all your pleas and desires are boneless, floppy, inert; they swirl at your feet in a cold fog and never lift.”

” A friend took me to the most amazing place the other day. It’s called the Augusteum. Octavian Augustus built it to house his remains. When the barbarians came they trashed it a long with everything else. The great Augustus, Rome’s first true great emperor. How could he have imagined that Rome, the whole world as far as he was concerned, would be in ruins. It’s one of the quietest, loneliest places in Rome. The city has grown up around it over the centuries. It feels like a precious wound, a heartbreak you won’t let go of because it hurts too good. We all want things to stay the same. Settle for living in misery because we’re afraid of change, of things crumbling to ruins. Then I looked at around to this place, at the chaos it has endured – the way it has been adapted, burned, pillaged and found a way to build itself back up again. And I was reassured, maybe my life hasn’t been so chaotic, it’s just the world that is, and the real trap is getting attached to any of it. Ruin is a gift. Ruin is the road to transformation.”

“As smoking is to the lungs, so is resentment to the soul; even one puff is bad for you.”

” Happiness is the consequence of personal effort. You fight for it, strive for it, insist upon it, and sometimes even travel around the world looking for it. You have to participate relentlessly in the manifestations of your own blessings. And once you have achieved a state of happiness, you must never become lax about maintaining it. You must make a mighty effort to keep swimming upward into that happiness forever, to stay afloat on top of it. Balance is not letting anyone love you less than you love yourself. To lose balance sometimes for love is part of living a balanced life.”

Look forward to blogging more about Bali.

xoxo

Kristie Manning