Fitness Website!

This website is kick ass, if you want to know more about fitness and building muscle, and what not, check this out! The best part? It's geared towards women! Nia Shanks touches every possible issue women have with exercise and trying to lose fat and she puts rumors to rest.

This specific link is her 30 Rules to Lift Like a Girl

This woman is amazing, seriously I could read for hours and hours. It's also GREAT motivation

Jealousy

Jealousy is an ugly disease. Once you contract it, you start to become paranoid, whiny, needy, and try to pick apart every little thing about what you're jealous of, and then deny that you're even jealous.

Jealousy is not often admitted. Sure, people say "I'm so jealous!" when you say you got tickets to a big game or a new purse. In reality, it's nothing they're seriously jealous about. They'll get over your awesome seats to a playoff game or new LV. Anyways, the 'jealous' I'm speaking of is the silent but deadly kind. You're heartbroken over an ex and he gets a new girl...and she's pretty. Or your best friend just got in a relationship, and you never see her. Or an old friend has really been working on herself and she's lost 3 pant sizes and looks amazing. Even, your boyfriend is going out with friends and you're stuck wherever and he's not texting you back right away.

All these sorts of jealousy issues start with insecurity issues. My good friend Merriam-Webster define insecurity as: a : not highly stable or well-adjusted  b : deficient in assurance ; beset by fear and anxiety. This can apply to yourself, your friendships, your relationship, your every day life. If you are insecure in any of the previously stated, jealous will arise. Nobody WANTS to be jealous.

Signs of jealously:

1. Nonstop chatter about the subject (whether person or object)
2. Nonstop BASHING of the subject
3. Gossip
4. Evil stares
5. Putting one 'down'/No positive feedback

You know when you talk about how much you can't believe she's dating him and constantly try to bring the subject up? Take a step back and ask yourself: Am I jealous? BECAUSE IT SURE SEEMS LIKE IT! You're not fooling anyone, stop obsessing over something you may be unconsciously aware about and annoying your friends. Worry about yourself, not other people. There's no need to constantly rip on someone, or freak out on your boyfriend because he's out having a good time.

Honestly, no one likes when someone constantly bitches about a certain topic for days on end. It gets old quickly, and gossip? That's for the birds. Time to grow up, not try to find out every little flaw your ex's new girlfriend has. Don't bash your ex or your bf's/gf's ex. There's no reason for that. GET OVER IT. So when you find jealousy about to rear her ugly head and flash her teeth, step back and calm down. There's no need to take your insecurities out on something else. Instead, apply yourself, try to become more confident in yourself, your relationships, friendships, etc.

xoxo

Break ups

Nobody "likes" break ups. They're usually miserable. But the way you handle a break up makes all the difference for both parties. Unfortunately they happen, a lot. Your "forever and ever" turns into a "never ever". People change, which makes couples no longer compatible. Or the honey moon phase is too good and the person's true colors come out afterwards, which turn out to be some ugly shades.

Regardless of what happens, the process of breaking up can be painful, but only as painful as YOU make it. People cheat, people lose feelings, people fall out of love, whatever the reason, break ups happen. If you allow yourself to mope around and be miserable, that will set the tone for your 'break up' experience. However, if you come to terms with what happened and realize the world IS NOT over, you will have a better attitude about break ups in general.

For starters, regardless of what the reason, there will be some emotional ties involved. Especially if you were with that person for a while. Don't let how long you were together be how long you let yourself be miserable about your break up.

When it happens and you know it's for good, gather your pride, put your best smile on, and take the emotions head on. Yes, you invested a lot of time, emotions, and resources to the person. No, you don't owe them anything. No, they don't owe you anything. Stop trying to get them to talk to you, stop trying to get them to give it another chance, it's not worth the whirlwind of hurt.

Don't become a pathetic excuse of a person, prove to yourself that you won't let a break up ruin you. Honestly, break ups are not the end of the world. It took me a while to understand this, but now that I do, I know what I deserve. In my teen years I've spent my fair share of nights calling my ex over and over and begging for him to talk to me. (Pathetic) I've spent days sobbing and feeling like the world hates me, I've been miserable and let sad songs get to me. I've been there done that. Now, it's just another day. After my last break up, I used it as a lesson. I won't settle for less and when I am not happy, I won't stay just to stay. I am a strong person now, and it shows.

I'm not trying to brag, but when you go through a break up it matters how you handle it. Your true character shows when you handle times of chaos, gracefully. The quicker you come to terms that it's time to turn the page and start a new chapter of your life, the better off you'll be in the long run. Do not allow yourself to self-pity to no end, you're better than that. Instead, go out with friends, pick up a new hobby, work more, make goals for yourself. FIND YOUR OWN HAPPY. Memories have been made and now that is all they are. Time to make new memories.

Another break-up aspect is the rebound. Don't go looking for someone right away, it will back fire. Allow time for yourself, find your happy, do YOU, and have fun. Don't try to find someone to one-up your last relationship, truth is you're probably not ready to start something new. Which is okay, it's natural. Give yourself time!

DO NOT EX-BASH. It's a low blow, and no body likes someone who just talks bad about their ex for days and days. It's unattractive and immature. If you need a bitch session, grab your best friend, let it all out ONCE AND FOR ALL, then do not bring anything up ever again. Let it all go. What's past is past. You once were in a relationship with that person, so truth is you probably don't hate them and just want to bring them up in conversation to make yourself feel better. Like I said, that's high school stuff. Time to grow up.

This applies to both men and women, don't fall into a stereotypical break up phase. No crying for days, no gorging yourself with Ben & Jerry's, Don't sleep around following that horrible "the best way to get over someone is to get under someone new" UGH. That's so not true, and so not right. Don't allow yourself to be the one who sleeps around trying to get over an ex or past relationship. The classier you handle your break up, the classier you'll come across. When that happens, you'll attract the right kind of people.

If you have any questions or need advice don't hesitate to shoot me an email!
askprfctwoman@gmail.com

xoxo

Ab Workout

Okay I keep getting requests for my ab workout
so I'll put what I do up, finally!

 It varies, it's never the same, and never more than 20 minutes.

Remember, abs are made in the kitchen.
Eating healthy and the right foods will help your abs show.

You can't just do sit ups and
eat junk food expecting abs to show.

Also, don't just do abs! Work your whole body, including cardio!

So I would do about 30 reps of each exercises, about two times each.

I usually pick about 5 exercises to do each day. (I do abs every day)

For reference, use:

THIS SITE
If you don't know what the exercise is.

Ab Wheel/Ab Roller 

(^ That one is KILLER oh my god)

Air Bike (Bicycles)

Barbell Side Bend (Or with dumbells)

Bent Knee Hip Raise

Bottoms Up

Cross Body Crunch

Crunches
Decline Crunch
Dumbbell Side Bends
Leg Raises
Knee Ups
Leg Pull In
Oblique Crunches
Planks
Reverse Crunch
Russian Twist
Seated Leg Tucks
Side Jack Knife
Toe Touchers
Weighted Crunches

And this machine! The Torso Rotation, I honesty think this has led to my v-line
I do 15 reps 4 times on each side. Usually with about 110 lbs, but don't try it that heavy right away! Start with 40-50 lbs.

BUT Like I said, abs are not all about crunches, you have to eat right and do cardio and other weight training exercises. And be patient, it won't happen over night.

Also, if you're at home, do one of the ab workouts onBlogilates - YouTube
They're good!


Good luck!

Cardio Day

Cardio! (The dreaded)

Cardio cardio cardio, is so boring. Honestly, I hate it. BUT I DO IT.
Because, I like to look good naked.

ANYWAYS.

Here's what I torture myself with:

I do cardio every day, it just differs in length of my cardio sesh.

On a day to day basis I do 30-45 minutes of cardio, which is made up of usually two different types.

Treadmill, I usually run a mile and a half straight through as FAST as possible. Then I move to the elliptical and put that on high resistance and do work for the rest of my alotted time.

It really depends on your ability and what not, however, don't be that person who does the elliptical for an hour on level 1. That won't help you much. High intensity is where it's at for maximum results. And, I like to get cardio done with as soon as possible.

I also like the devil aka the stair master. I do that for like 20 minutes on intervals or what not on level 11 or 13. I like odd numbers. It's a killer and I'm literally dripping sweat, it's also at the front of my gym so it's a super beautiful sight for all the people coming and going.

On Cardio day, I like to do a cardio class. Because it makes it go by faster! And you usually work your whole body. My gym offers kick ass free classes and I take advantage of them. Or if there's not a class when I need cardio day, I do 60-90 minutes of cardio, just like above, but longer obviously!

Like I said above (^) It's all about high intensity,
get that heart rate up and get that sweat drippin'

Because THAT'S how you get results.
Don't half-ass your workouts. Go all in, betches.

xoxo

Leg Day!

Leg Workout 

You don't HAVE to do it all in one day, but I like to. 
It's an intense workout, and if you're not feeling it while you're doing it, 
ADD MORE WEIGHT

SQUATS

(I always use barbell, dumbbells or the bar)

Bulgarian Squats

Regular Squats
Bulgarian Split Squats

Sumo Squats

LUNGES

(medicine ball or dumbbells or a plate if you're brave!)

Forward Lunges

Backward Lunges

Side Lunges

Deadlifts

(Use dumbbells, bar, or barbells)

Romanian Deadlifts

Stiff Legged Deadlifts

Leg press machine

- I also do calf raises on this -

Leg Extensions

Step Ups

Resistance Bands (feel the burrrrrn)

The elliptical on high resistance is also my leg day friend, 

along with the stair master for 20-30 minutes. 

Walk on a STEEP incline at a decent past for some booty work!
Remember, don't hold onto the rails while doing any cardio, 
it lessens the work on your legs!

You don't have to do it all, or even all in one day. 
I like to superset my workouts, which is defined as 
"a combination of one exercise performed one right
 after another with no rest in between" 

Example: 8 sumo squats followed by 8 bulgarian squats on each leg (done 4 times)

Disclaimer: I'm no pro, I do not know everything. But this is what I do and this is what works for me. So give it a shot or find what works for you. Again, www.bodybuilding.com is a great site to find workouts for people of all abilities. 

xoxo

Change your eating habits one thing at a time

Everyone has their 'ways' of eating, whether it's that pop you have with every meal or that fried chicken you can't get away from, regardless changing a few different habits will improve your overall health. I have my cheat days of course, I can help it but I like to reward myself with my favorite foods.

- Say "BYE" to soda/pop/coke/whatever you call it.
- Drink MORE water! We want more we want more!
- Give up that sugary Yoplait for some Greek yogurt.
- Switch from fruit 'drinks' to REAL fruit juice.
- Give up fried & breaded chicken, go grilled or go home.
- Give up chips and try pretzels, or veggie chips.
- Get spinach leaves or Romaine instead of Iceburg lettuce.
- White rice for brown rice, every time.
- Pass up the margarine and pick up the butter (in portioned amounts, of course!)
- Stop eating fast food, and plan your damn meals. (Or make a healthy sandwich!)
- Give up Taco Bell, McDonalds, KFC, Wendy's, Panda Express, whatever. Ew.
- Be smart when you go out for dinner, choose steamed veggies instead of fries!
- Drink a glass of water before every meal.
- Don't eat when you're bored. Drink some water instead!
- Watch carb portion sizes! Especially pastas.
- Use mustard instead of mayo, and if you NEED mayo, use light & only serving size!
- Breakfast MATTERS, start your day off right. Lots of protein! (eggs!)
- Whole grain bread instead of white bread.


Simple changes make all the difference,  you'll feel better and look better!

Workout Challenge! Updated.

So on my prior account, I had challenge to see how
bikini ready you could be by June 1st!

(in a workout/eating right kinda way)

Well, I'm altering it a little, June 21st is the official FIRST day of SUMMER
SO now you have until June 21st to working your a$$ off at the gym and send me results by 11:59 pm CENTRAL time on June 21, 2013. I will then post them on this blog.

What you should send me:

Before & After picture

Optional info:

- Your name

- Your begining weight & after weight

- Your before/after measurements

If you DO not want me to post your before/after pics on this blog but still want to show me your stuff, please note that somewhere in the email!

email: askprfctwoman@gmail.com

I can't wait to see all your results!

Until then, keep kicking your own butt & getting the results you want!

When is enough, enough?

A lot of people seem to find themselves questioning when "enough is enough". Personally, I believe right when you start asking yourself this question, you've already had enough. This subject can cover anything, from friendships to relationships, and even school and work stressors.

In the relationship context is where I will be discussing "enough". If you are not completely happy or even close to being content in your relationship, and start finding yourself questioning your motives and intentions, you MIGHT want to reconsider being in that relationship.

If you don't feel your needs are being met as in individual, within reason, I'm not talking "he didn't buy me this, or he didn't text me back quick enough", those are silly little factors. Look at things on a larger scale. If the effort OVERALL is not where you want it to be, and you've had "enough". It's time to walk away. There's no fixing what is broken when it comes to relationships. Maybe you just need time to yourself and figure out what you really desire and need in a relationship, maybe you've just outgrown your current relationship and you are no longer compatible. It's the cold hard truth.

As hard as it is, do it for yourself. Put yourself first, don't stay miserable. It doesn't just apply to your significant other not putting in effort, but it applies to when you don't feel compatible anymore. That's when enough is enough. Why waste your time in a relationship that is not even remotely satisfying you? Do you find yourself annoyed? Do you find yourself more angry? Do you find yourself not as easger to answer their texts or phone calls? Then maybe it's time to let go. Life goes on, live positively. Live happily. Don't settle.

So when you ask yourself "When is enough, enough?" It's time to think about yourself, and possibly move on. You'll only be as miserable as you let yourself be.


xoxo

I'm Baaaaaack!

I'm back!

New and in my opinion, improved, the former "@Prfct_Grlfriend" is now the "@Prfct_Woman" new handle, new avi, new header, and new attitude. I didn't like being strapped to the "girlfriend" title even though I had recently broken up with my boyfriend.

ANYWAYS, it's summer for me! And that means no school work and more time to blog and update you on my life, my workouts, and my thoughts. I will be bringing some of my old posts to this blog because some are highly requested, like my workouts or my eating habits. But for the most part, this will be brand new! I'm not opposed to giving relationship advice, because frankly I still know how to be in a relationship, not to settle for less than I deserve, and how to treat a man! So feel free to email me or request topics for me to blog about! I'm open to anything.

This handle gives me a lot more freedom, even though I have not been a girlfriend for over a month now, I feel that now I can appeal to a larger crowd. Who doesn't want the perfect woman? Who doesn't want to BE the perfect woman? :P you get the point!

Thank you to those who have stuck with me through my handle change! It really means a lot, I'm still the same person, just without the "girlfriend" title!

xoxo