A Fit Nurse: bikini body

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Posted by Alyssa Schomaker / Tuesday, May 26, 2015 / No comments / abs , beachbody , bike , bikini body , cardio , cycling workout , diet , exercise , fitness , fun workout , health and fitness , leg workout , quick workout , workout

How to Master a Cycling Workout

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQHAvP8v72BiZQoOk90iNrDGm5-AWL2o7PX7GaQXRDdBPT7opW9gHZuobl5HUGr7e-inOLhYbAH_NRoYSMVnvyEzvqGE6Lk46HaWWJmzCVXYMpl6eyeiytVUTyXcHnrEdawgTE3WrBrXiu/s1600/Cycling+workout+Blog.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Mastering a cycling workout on a green bike" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQHAvP8v72BiZQoOk90iNrDGm5-AWL2o7PX7GaQXRDdBPT7opW9gHZuobl5HUGr7e-inOLhYbAH_NRoYSMVnvyEzvqGE6Lk46HaWWJmzCVXYMpl6eyeiytVUTyXcHnrEdawgTE3WrBrXiu/s1600/Cycling+workout+Blog.jpg" title="" /></a></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">A cycling workout is amazing in the summer! It’s a fabulous way to work your leg, butt, and back muscles. Plus, it’s a killer cardio workout, and you get to enjoy the outdoors. You can easily get an amazing cycling workout this summer, all you need to do is start!</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">First, find a hill for your cycling workout. It should take 1-2 minutes for you to bike up the hill, depending on how much time you want to spend on the bike. After you’ve found your hill, warm up by riding your bike around for 1-15 minutes to loosen your muscles before your cycle workout. Then, follow either one of the following circuits. The first cycle workout is for a more intense hill regimen. The second cycle workout can be done on flat ground and goes a little quicker if you don’t have much time to spare.  </span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Intense Cycle Workout</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Hill climb 1: Ride up the hill seated and in moderate gear. Pedal back down in an easy gear.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Hill climb 2: Ride up the hill seated and in high gear. Pedal back down in an easy gear.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Hill climb 3: Ride up the hill seated halfway, and then standing up halfway and in moderate gear. Pedal back down in an easy gear.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Hill climb 4: Ride up the hill seated halfway, and then standing up halfway and in high gear. Pedal back down in an easy gear.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Hill climb 5: Ride up the hill standing and in moderate gear. Pedal back down in an easy gear.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Hill climb 6: Ride up the hill standing and in high gear. Pedal back down in an easy gear.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Ride on level ground, or a fun pathway in moderate gear for 15-30 minutes. Then, cool down in an easy gear for five minutes.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Quick Cycle Workout</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Bike hard for ten seconds seated, and then in an easy gear for one minute.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Bike hard for twenty seconds seated, and then in an easy gear for one minute.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Bike hard for thirty seconds seated, and then in an easy gear for one minute.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Bike hard for ten seconds standing, and then in an easy gear for one minute.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Bike hard for fifteen seconds standing, and then in an easy gear for one minute.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Bike hard for twenty seconds standing, and then in an easy gear for two minutes.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">I recommend cooling down for 5-10 minutes in an easy gear.</span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Don’t forget to wear supportive shoes and a helmet each time you do this cycling workout. Do you need more motivation for your summer fitness goals? Sign up for your </span><a href="http://www.afitnurse.com/p/free-membership.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">FREE Beachbody account</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> and choose me as your coach. I’ll take a look at your goals and help you with you a fitness plan and a summer meal plan. Join the Beachbody team today!</span></span>

abs, beachbody, bike, bikini body, cardio, cycling workout, diet, exercise, fitness, fun workout, health and fitness, leg workout, quick workout, workout

How to Master a Cycling Workout

A cycling workout is amazing in the summer! It’s a fabulous way to work your leg, butt, and back muscles. Plus, it’s a killer cardio wo...

Posted by Alyssa Schomaker / Monday, March 30, 2015 / No comments / beach , beachbody , bikini , bikini body , bikini bootcamp , body type , style , suits , swim suit , Vacation

How to choose the perfect bikini for your body type

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6zmkfwmKz8GVJhQdfnjlUq5_f2-mPr7TmxrVyIUDsElyvR6PEvw-EQ4pv1i_QCzXEukeRfXqHC-mqSy015fpEo2_Yh7xM0TgFYlCuJmdBVg5gUMCf9PVJ0ZllQ9mfxcqwq-YOjlFX5vN2/s1600/shutterstock_216604138.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6zmkfwmKz8GVJhQdfnjlUq5_f2-mPr7TmxrVyIUDsElyvR6PEvw-EQ4pv1i_QCzXEukeRfXqHC-mqSy015fpEo2_Yh7xM0TgFYlCuJmdBVg5gUMCf9PVJ0ZllQ9mfxcqwq-YOjlFX5vN2/s1600/shutterstock_216604138.jpg" width="400" /></a></div>
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<span style="font-family: Verdana, sans-serif;">It is finally spring here in Pittsburgh. It has been freezing cold here lately but, so happy that the sun is shining today. We are leaving for Cancun on a paid vacation with Beachbody in 2 weeks and I have been busy working on my bikini body. As a mother of three I honestly never thought I would be confident to wear a bikini again but,  nourishing my body with healthy foods and dedicating time to my fitness has paid off.</span><br />
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</span> <span style="font-family: Verdana, sans-serif;">I have been following the 21 day fix extreme diet with Beachbody and I think that my results speak for themselves. I love what the carb cycling has done for my body. I have been very diligent about my meal planning and meal prep on this program and sticking to the 30 minute workouts. I had gained around 10 pounds over the winter months so had some fat to shed. This program is perfect for anyone that wants to take their results to the next level or if you have an event to attend and want to look your best.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3Qh4uyvYH6TM3TOh4vWN_zyvKq7G0BBNBgu7jCcLKcZCdKjaJOS6EK3Injk1N9CGQ3oyPzY1nkbITpw55ForwoRh70ncFYq-EGI2DZ3OifMGfT5by7s2OPRrPyTTbXLNgaw7HHmSVjrUe/s1600/22389_10206604857825855_8098611101860880095_n+(1).jpg" imageanchor="1"><span style="font-family: Verdana, sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3Qh4uyvYH6TM3TOh4vWN_zyvKq7G0BBNBgu7jCcLKcZCdKjaJOS6EK3Injk1N9CGQ3oyPzY1nkbITpw55ForwoRh70ncFYq-EGI2DZ3OifMGfT5by7s2OPRrPyTTbXLNgaw7HHmSVjrUe/s1600/22389_10206604857825855_8098611101860880095_n+(1).jpg" width="400" /></span></a></div>
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<span style="font-family: Verdana, sans-serif;">This weekend I did some shopping for some new bikinis to add to my arsenal and am so excited to wear them on my upcoming spring and summer vacations and at the pool with my kids. Here are some of the suits that I purchased.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnFUzKJsH-h6_GsdxqebI1DQ8N8YMXN_YGyym25Lw-SStDVsQrqa8T4bJrkpb_eSiy7juGhXvFIXPkuBaaCD0zGkvsDXsoF_t6qdZnBvV1iIJ5s8HBe76_3U0mWUwu6Hunt-77IJJ4uxky/s1600/Screen+Shot+2015-03-30+at+2.12.15+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnFUzKJsH-h6_GsdxqebI1DQ8N8YMXN_YGyym25Lw-SStDVsQrqa8T4bJrkpb_eSiy7juGhXvFIXPkuBaaCD0zGkvsDXsoF_t6qdZnBvV1iIJ5s8HBe76_3U0mWUwu6Hunt-77IJJ4uxky/s1600/Screen+Shot+2015-03-30+at+2.12.15+PM.png" width="331" /></span></a></div>
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<span style="font-family: Verdana, sans-serif;">This suit is from <a href="http://www.beachbunnyswimwear.com/products/JEWEL-OF-THE-NIGHT-1161904.aspx?cid=1582">Beachbunny swimwear</a> it is one of my favorite sites for bikinis. Love the dark blue and the metalic claps on it. Very classic looking.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLsZ3la8mj3BpDm8Jll9C47C0ty6SuD6_SQkHIdiRyEE-H6GyqL147gcpx90hnmG2XunUWphNkGWeJ8EZSsuYVKaJmRvvqQWfoe7LK2dWmzn2DkHvqy8_uUlbzULforMYQhHaFjXxK6sEm/s1600/Screen+Shot+2015-03-30+at+2.17.04+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLsZ3la8mj3BpDm8Jll9C47C0ty6SuD6_SQkHIdiRyEE-H6GyqL147gcpx90hnmG2XunUWphNkGWeJ8EZSsuYVKaJmRvvqQWfoe7LK2dWmzn2DkHvqy8_uUlbzULforMYQhHaFjXxK6sEm/s1600/Screen+Shot+2015-03-30+at+2.17.04+PM.png" width="328" /></span></a></div>
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<span style="font-family: Verdana, sans-serif;">This suit is also from <a href="http://www.beachbunnyswimwear.com/products/ENDLESS-SUMMER-1160979.aspx?cid=1582">Beachbunny swimwear</a>. Color blocking is on the rage this year and you are going to see it in a ton from a ton of swimsuit designers. I love the zipper details on this suit. Defiantly not a suit I will be wearing while playing with my three children but, cute none the less. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOwKzScaXBaRiJSASt_DzkK34hyZcfmgf9xjcJZ9sL_6Xpzrm0LktUDLba2iOPs9Wffi8jc5CSZyDH784LL8DksUlM6bp3ZE6BLT7secAh1tA8mt6-zvNRoxKmfWChJ-eRWnhyphenhyphengK9pGTFg/s1600/Screen+Shot+2015-03-30+at+2.23.35+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOwKzScaXBaRiJSASt_DzkK34hyZcfmgf9xjcJZ9sL_6Xpzrm0LktUDLba2iOPs9Wffi8jc5CSZyDH784LL8DksUlM6bp3ZE6BLT7secAh1tA8mt6-zvNRoxKmfWChJ-eRWnhyphenhyphengK9pGTFg/s1600/Screen+Shot+2015-03-30+at+2.23.35+PM.png" width="298" /></span></a></div>
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<span style="font-family: Verdana, sans-serif;">Love the color of this bikini that I picked up from <a href="https://www.victoriassecret.com/swimwear/bikinis/flounce-triangle-top-very-sexy?ProductID=226215&CatalogueType=OLS">Victoria secrets</a>. It is so girly and fun!!The pale pink looks great against a sun kissed tan and the black ruffles add a little a top for those of us that have could use a little help in this area. I like to refer to it as Fit Girl Problems.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYClmDvJzAn4M7w76uUsMiE5_eE3l1KDey_lKSWeqysKSrpPVawk5Y16nkz705OrLN2jAM7QkglPwsSIp1uxWvT-3RJGX74VvsWHN39Ms0e9pZW-jwRVkPlpE2KVCxZGyjJKf53Vv1xY14/s1600/Screen+Shot+2015-03-30+at+2.21.49+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYClmDvJzAn4M7w76uUsMiE5_eE3l1KDey_lKSWeqysKSrpPVawk5Y16nkz705OrLN2jAM7QkglPwsSIp1uxWvT-3RJGX74VvsWHN39Ms0e9pZW-jwRVkPlpE2KVCxZGyjJKf53Vv1xY14/s1600/Screen+Shot+2015-03-30+at+2.21.49+PM.png" /></span></a></div>
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<span style="font-family: Verdana, sans-serif;">Another Victoria Secret find. I have always wanted to own a white swim suit but, am afraid that it will be see through. I think the pineapple design is just so adorable. Not to mention the tassles on the side and the straps going down the back. My son Greyson, who is five, picked it out because he says it is a "spongebob" suit. HA! love it!</span></div>
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<span style="font-family: Verdana, sans-serif;">Oftentimes girls feel reluctant and insecure hitting the beach during the summer, especially in something that “covers up” so little! It honestly helps so much when you feel comfortable. A well-fitting suit can boost your confidence and make hitting the beach that much easier! Here are some tips for finding a suit that works for YOU!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_UfhY3sEXJ6hak9n_tJHJ2WExlr5jwx8S2E_Q50H93C0MDNE1lG97QGm_e7Bi7S5j-P1MfO527m_52MoH2yFL8ONSv9ixtQBU8q04eLb-gPx3Lxt-_XfrBUDw-Uk3HFt1U215WrFjxYH4/s1600/shutterstock_261647828.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_UfhY3sEXJ6hak9n_tJHJ2WExlr5jwx8S2E_Q50H93C0MDNE1lG97QGm_e7Bi7S5j-P1MfO527m_52MoH2yFL8ONSv9ixtQBU8q04eLb-gPx3Lxt-_XfrBUDw-Uk3HFt1U215WrFjxYH4/s1600/shutterstock_261647828.jpg" width="400" /></span></a></div>
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<span style="font-family: Verdana, sans-serif;">Before going to try on swim suits, make sure you’re prepared. Although it might sound silly, do your hair and put on makeup (if you wear makeup). When you feel confident about the way you look, it makes trying on suits much easier! As girls we can be very hard on ourselves. Feeling good in our own skin helps.</span></div>
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<span style="font-family: Verdana, sans-serif;">For hygiene purposes, it’s important to bring panties that you can wear while trying on suits. Whether the store requires it or not, why put yourself at risk unnecessarily?</span></div>
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<span style="font-family: Verdana, sans-serif;">Choose a store that carries styles you like and are in your price range. Just because a suit is inexpensive, doesn’t mean it won’t look good on you and vice versa! Not all expensive suits will fit well either. </span></div>
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<span style="font-family: Verdana, sans-serif;">Select colors, fabrics and styles that highlight your favorite features and downplay the features you’d like to minimize:</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPvm-TYZwk5HnMTTGsB9m-9FaNPbLaj7QuIcCbW4eID2qVrRRSsFHTIrCQfrHEOnz3BsBcrxvGmN_ypQ1x_EMbRapvcJ4HNXtW9jjHxTdG-RNtD7llBRXWDLLsQPs1pHhzvp9jrvFf1RKT/s1600/shutterstock_180516284.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPvm-TYZwk5HnMTTGsB9m-9FaNPbLaj7QuIcCbW4eID2qVrRRSsFHTIrCQfrHEOnz3BsBcrxvGmN_ypQ1x_EMbRapvcJ4HNXtW9jjHxTdG-RNtD7llBRXWDLLsQPs1pHhzvp9jrvFf1RKT/s1600/shutterstock_180516284.jpg" width="303" /></span></a></div>
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<span style="font-family: Verdana, sans-serif;">Tip one:</span></div>
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<span style="font-family: Verdana, sans-serif;">If you are trying to highlight a particular feature (your bust for example), choose a bright color or pattern on top! To downplay parts you are less fond of, a solid color is usually the best choice.</span></div>
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<span style="font-family: Verdana, sans-serif;">Tip two:</span></div>
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<span style="font-family: Verdana, sans-serif;">Black or darker tones like deep purple, emerald green, navy and maroon are good colors if you have naturally pale skin.</span></div>
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<span style="font-family: Verdana, sans-serif;">Tip three:</span></div>
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<span style="font-family: Verdana, sans-serif;">Bright or lighter colors like baby pink, turquoise, white, and lavender are great colors if you have darker skin.</span></div>
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<span style="font-family: Verdana, sans-serif;">Tip Four:</span></div>
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<span style="font-family: Verdana, sans-serif;">To give the illusion of tanner skin, neon suits like hot pink, lime green and bright purple are great choices!</span></div>
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<span style="font-family: Verdana, sans-serif;">Tip Five:</span></div>
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<span style="font-family: Verdana, sans-serif;"> If you want to add volume to your bust or hips, selecting a top or bottoms with ruffles will add “size”.</span></div>
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<span style="font-family: Verdana, sans-serif;">Tip Six:</span></div>
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<span style="font-family: Verdana, sans-serif;"> If you want to hide volume around the waist, ruched fabric is a great choice in most cases.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxluEROrOchgtl0GdsYA7ocCR1BGddAq5ugH2no3Xv77HsfctfrCTDgc-sfJI5KfEstHbleVhjRZYbpcQf7gOePAi-rOdZCRAH69G6_QwHvlVgdyH77XnGFzD_I99jQv3WVaiDY-QUfDVN/s1600/shutterstock_222571813.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" height="263" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxluEROrOchgtl0GdsYA7ocCR1BGddAq5ugH2no3Xv77HsfctfrCTDgc-sfJI5KfEstHbleVhjRZYbpcQf7gOePAi-rOdZCRAH69G6_QwHvlVgdyH77XnGFzD_I99jQv3WVaiDY-QUfDVN/s1600/shutterstock_222571813.jpg" width="400" /></span></a></div>
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<span style="font-family: Verdana, sans-serif;">The style of suit you choose will depend on your particular body type:</span></div>
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<span style="font-family: Verdana, sans-serif;"> Halter, tie-front and triangle tops tend to draw attention to the bust. If you have smaller breasts the tie-front can be a great choice because it can create cleavage.</span></div>
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<span style="font-family: Verdana, sans-serif;"> Bandeau tops are great for girls with a pear shape because they give the illusion of an hourglass by making your chest appear wider. This style is not very supportive so if you are on the bustier side, this might not be the best choice.</span></div>
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<span style="font-family: Verdana, sans-serif;"> If you have a large bust, try a bikini top with an underwire or a thick chest band, which will lend extra support and prevent jiggle.</span></div>
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<span style="font-family: Verdana, sans-serif;"> As far as bottoms go, boyshorts are a great choice for bustier girls, as they make hips look wider (giving the illusion of an hourglass). This might not be the best choice though if you have naturally wider hips.</span></div>
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<span style="font-family: Verdana, sans-serif;"> Higher cut bikini bottoms will give the illusion of longer legs, so if you have naturally short lets, this might be a good choice!</span></div>
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<span style="font-family: Verdana, sans-serif;"> If you want to minimize your waist, a 1940s-style suit with a high-waist is a good choice. One pieces can also be a great way to minimize your waist depending on the cut and color. There are some great one-pieces that color block (darker on the sides, lighter in the middle) which give the illusion of a smaller waist!</span></div>
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<span style="font-family: Verdana, sans-serif;"> Lastly, if you would like to highlight your waist and minimize your hips and bust, a tankini would be a great style to try!</span></div>
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<span style="font-family: Verdana, sans-serif;">I am getting a lot of messages and emails from people on how they can get bikini ready too so have opened a bikini bootcamp that will start on April 6th. <span style="background-color: white; color: #141823; line-height: 20px;">I will have a closed online support group where each day you will get a post from me, a video, or a tip to keep you motivated accountable and moving in the right direction. </span></span><span style="background-color: white; color: #141823; line-height: 20px;"><span style="font-family: Verdana, sans-serif;">You will be required to participate in the group discussions, get the challenge pack that includes both the shakeology and the workout program to maximize your results. I find that when I incorporate shakeology that people get better results bc it's one meal that they don't have to plan, portion out or wonder if they have the right combination of foods.</span></span><span style="background-color: white; color: #141823; font-family: 'helvetica neue', helvetica, arial, 'lucida grande', sans-serif; font-size: 14px; line-height: 20px;"> </span><span style="background-color: white; color: #141823; font-family: Verdana, sans-serif; line-height: 20px;"> I will help you plan out your meals, give you ideas, and help you stick to it. </span><span style="background-color: white; color: #141823; font-family: Verdana, sans-serif; line-height: 20px;">I will discuss topics like emotional eating, eating out, traveling, temptations, late night snacking and more. I will give you lots of my tips and tricks to keep you moving in the right direction.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPnF3igmzU9z0O-dvE3v70cRBF5T2qvMs-Nbl9h7bIeVy8CNRHLmEqm5ut4XuVHLkBSZzdxPaoA517QSjf-wcf0XV2NOldN-Ujlo1f1oTn1kf9bqXTfTsaZfzGT3IPYfVJM5FJiZp2FbKP/s1600/april+6+bikini+bootcamp.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPnF3igmzU9z0O-dvE3v70cRBF5T2qvMs-Nbl9h7bIeVy8CNRHLmEqm5ut4XuVHLkBSZzdxPaoA517QSjf-wcf0XV2NOldN-Ujlo1f1oTn1kf9bqXTfTsaZfzGT3IPYfVJM5FJiZp2FbKP/s1600/april+6+bikini+bootcamp.jpg" width="400" /></a></div>
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<span style="font-family: Verdana, sans-serif;">If this is something that you would like to participate in then please fill out this application and I will get back to you shortly. I love helping other women feel confident and am excited to work with you.</span></div>
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beach, beachbody, bikini, bikini body, bikini bootcamp, body type, style, suits, swim suit, Vacation

How to choose the perfect bikini for your body type

It is finally spring here in Pittsburgh. It has been freezing cold here lately but, so happy that the sun is shining today. We are l...

Posted by Alyssa Schomaker / Tuesday, February 17, 2015 / No comments / A fit nurse , bikini , bikini body , community , fitness , health , kids , meal plan , nutrition , nutritional , Summer , super foods , Support

Operation: Bikini Body Fitness

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</span> <span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">Are you ready to feel free and confident in your </span><i class="_4-k1 img sp_VDuLeNSrNMR sx_d6c9b8" style="background-color: white; background-image: url(https://fbstatic-a.akamaihd.net/rsrc.php/v2/yk/r/XYSqo5VEvpk.png); background-position: -108px -280px; background-repeat: no-repeat; background-size: 690px 442px; color: #141823; display: inline-block; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; height: 16px; line-height: 18px; vertical-align: -3px; width: 16px;"></i><span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">bikini? After having three kids, I never thought it would be possible. You can spend hours in the gym but, if you don't have the nutritional component in place you are never going to get the results you are looking for. </span><br />
<br style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;" />
<span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">Operation: Bikini Bootcamp is going to do just that.</span><br />
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<span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">I will provide you with my exact meal plan, grocery list, help you figure o</span><span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">ut your macros for your body, daily Super foods, and 30 minute workouts (Yep. That is it.)<br />
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Plus support... This is the game changer. No quitting on your goals. 21 days in a community of support as we reach our goals together plus, all of my top tips and tricks for staying in shape as a busy wife and mom of three.<br />
<br />
You are going to love this group.<br />
<br />
3 weeks... You ready??<br />
<br />
Group starts March 2nd.</span><br />
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A fit nurse, bikini, bikini body, community, fitness, health, kids, meal plan, nutrition, nutritional, Summer, super foods, Support

Operation: Bikini Body Fitness

Are you ready to feel free and confident in your bikini? After having three kids, I never thought it would be po...

Posted by Alyssa Schomaker / Tuesday, March 11, 2014 / No comments / 2 day quick fix , 21 Day Fix , A fit nurse , Alyssa schomaker , bikini body , lose fat , meal plan , Quick beachbody results

3 day QUICK FIX, 21 day FIX, Quick Beachbody results

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<a href="http://katiheifner.blogspot.com/2014/03/3-day-quick-fix-21-day-fix.html" style="color: #0166c3; text-decoration: none;">3 Day Quick Fix, 21 Day Fix</a></h3>
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 <span style="font-family: Arial, Helvetica, sans-serif;">You guys!!! If you're like me....and need a little simplicity in your life...You are going to love the 21 Day Fix! </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Losing weight doesn't have to be so stressful and overwhelming. I used to buy into every quick fix, weight loss qizmo (happy to say I never bought the Shake Weight at least! haha)<br />
You just have to keep it simple: eat healthy foods in the right portion sizes and get a good workout in.<br />
If you're feeling a little lost...no worries...Im going to try to guide you!</span><br />
<a href="https://katiheifner.wufoo.com/forms/21-day-fix-bombshell-challenge/" style="color: #7c1750; font-family: Verdana, sans-serif; text-decoration: none;" target="_blank"><img alt="21 Day Fix, 2 day quick fix, meal plan, Quick beachbody results, A fit nurse, bikini body, lose fat, Alyssa schomaker, " border="0" height="354" src="http://www.kimronhovdee.com/wp-content/uploads/sites/228/2014/01/21-Day-3-Day-Quick-Fix.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; padding: 8px; position: relative;" title="" width="640" /></a><br />
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T</span><span style="font-family: Arial, Helvetica, sans-serif;">he 21 Day Fix is NOT just about 21 days...Instead it's broken down into management chunks. Every Day brings you ONE STEP CLOSER to your goal!<br />
It's about <i>balance </i>that you can maintain LONG TERM! <i> (Don't break out in hives you yo-yo dieters! hehe) </i><br />
The workouts are only 30 minutes which means you can be EFFECTIVE with your time instead of spending an hour+ fitting in a workout.</span><br />
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<span style="font-family: Verdana, sans-serif;"><a href="https://katiheifner.wufoo.com/forms/21-day-fix-bombshell-challenge/" style="color: #7c1750; text-decoration: none;" target="_blank"><img alt="21 Day Fix, 2 day quick fix, meal plan, Quick beachbody results, A fit nurse, bikini body, lose fat, Alyssa schomaker, " border="0" height="400" src="http://static.squarespace.com/static/5214d283e4b018033b9d84c1/t/52e6aab5e4b05723d2b54de6/1390848693840/1511735_519514941490231_1982417374_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; padding: 8px; position: relative;" title="" width="396" /></a></span></div>
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<span style="font-family: Verdana, sans-serif;"><b> <b><u><a href="http://www.teambeachbody.com/shop/-/shopping/BCP21D160?referringRepId=3239" style="color: #7c1750; text-decoration: none;" target="_blank">What is the 3 Day Fix?</a></u></b></b></span></h3>
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<span style="font-family: Arial, Helvetica, sans-serif;">Get beach-ready in 72 hours! This is Autumn’s secret weapon for losing weight fast before a competition or photo shoot. You can do it during the last 3 days of 21 Day Fix for mind-blowing "after" pictures OR if you need a lil extra kick start before a wedding or upcoming event!<br />
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It's a great way to "reset" your mind & your body to rid yourself of a few bad habits & overeating practices!  It's not something you want to do for any longer than 3 days, but if done occasionally , its a great way to lose a little weight, fast.<br />
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Full disclosure: It's not going to be easy! Staying on track with the meals and drinking plenty of water is KEY!<br />
You might find yourself hungry or craving those beloved carbs haha!</span><br />
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<span style="font-family: Verdana, sans-serif;">H</span><span style="font-family: Arial, Helvetica, sans-serif;">ere's the deal: </span></u></b><br />
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<li style="border: none; color: #323232; margin: 0px 0px 0.25em; padding: 0.25em 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Space meals about 2 hours apart. TIP: Set a reminder on your phone to alert you!</span></li>
<li style="border: none; color: #323232; margin: 0px 0px 0.25em; padding: 0.25em 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Eat those greens! She recommends steamed veggie options like broccoli, asparagus, green beans, zucchini, cucumbers or bell peppers. TIP: Frozen veggies in Steamer bags are a <i>lifesaver</i>!!</span></li>
<li style="border: none; color: #323232; margin: 0px 0px 0.25em; padding: 0.25em 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Approved Seasonings:  lemon and lime juice, vinegars, and spices. No SALT</span></li>
<li style="border: none; color: #323232; margin: 0px 0px 0.25em; padding: 0.25em 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Oatmeal can be flavored with cinnamon, nutmeg, or one packet (1/2 teaspoon) of stevia YUM!!</span></li>
<li style="border: none; color: #323232; margin: 0px 0px 0.25em; padding: 0.25em 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Drink at least one gallon of water a day. Spread it out as much as possible starting with a glass when you first wake up. It will help you feel full while it flushes toxins from your system. </span></li>
<li style="border: none; color: #323232; margin: 0px 0px 0.25em; padding: 0.25em 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Drink Extra Virgin coconut oil with meals. To prepare: place the desired amount in a microwave safe bowl and zap for 10 to 15 seconds.</span></li>
<li style="border: none; color: #323232; margin: 0px 0px 0.25em; padding: 0.25em 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Coffee or tea is ok to drink, but avoid creamers and sweeteners except stevia.  </span></li>
<li style="border: none; color: #323232; margin: 0px 0px 0.25em; padding: 0.25em 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Stick with your regular workout sched! No need to alter your workouts, the 3 day quick fix can be used anytime! It is also recommended during the last 3 days and only 3 days of the program for <i>maximum </i>results.</span></li>
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Here is an Example of the meal plan!:<br />
Meal 1: (YELLOW) Steel cut oatmeal (cooked) (RED) Egg whites and 1 spoon of E.V. coconut oil.<br />
Meal 2: 1 (RED) grilled chicken and 1 (YELLOW) steamed yams<br />
Meal 3: 1 (RED) steamed fish and 1(GREEN) steamed veggies<br />
Meal 4: 1 (RED) grilled chicken and 1 (GREEN) steamed veggies and 1 spoon of E.V. coconut oil.<br />
Meal 5: 1 (RED) Steamed fish and 1 (GREEN) steamed veggies and 1 spoon of E.V. coconut oil.<br />
Meal 6: 1 (RED) ground extra lean turkey 1 (GREEN) steamed veggies and 1 spoon of E.V. Coconut oil.<br />
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Repeat for 3 days! Drink lots of water and NO SALT!!</span></div>
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<span style="font-family: Verdana, sans-serif;">Getting Started: </span><span style="font-family: Verdana, sans-serif;"><a class="linkresult" href="http://www.teambeachbody.com/shop/-/shopping/BCP21D160?referringRepId=207516" id="lr_6066" style="color: #7c1750; text-decoration: none;" target="_blank">21 Day Fix Complete Package!</a></span><br />
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If you want to be considered for my 21 day fix test group that is starting on April 7th then fill out the application below:<br />
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