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Bianca TeRito
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CEO of STEBIAN.com • To help you look great on Video • Actor, Presenter TV/film • Fitness/Cover Model • Digital media • Vlogs
CEO of STEBIAN.com • To help you look great on Video • Actor, Presenter TV/film • Fitness/Cover Model • Digital media • Vlogs

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#Fitness #fun #Travel Guys...Off-routine this week alongside with training (there is no gym for miles) which is why I always travel with a 20lb and 60lb resistance bands. The 60 I use for bigger muscle groups: back/glutes/quads and the 20 for Bis / Tris / Shoulders. Both bands are good for opening up tight lats, chest, lower back, mid back (from travelling/sitting etc). Bands are great for warming up, muscle activation and for keeping continuous tension on the muscles taxing them quickly. Also incorporating into some daily body weight holds and yoga to release the back and hammies. If the back is tight (from sitting) it's likely that the hammies are tight and vice versa.

Eating off-routine this week sporting some carrot cake abs - unless you are genetically gifted with a supersonic metabolism after the age of 40 it doesn't take long for the body to pack on weight coupled with less training intensity. What I could eat in my 20s I can not get away with now.

AFF LINKS TO BRANDS I TRUST

20 TO 60lbs: http://amzn.to/2yWa03H

Straps: http://amzn.to/2zQ9bN9

Harbinger Training Grip Tech Gloves: http://amzn.to/2zcKkny

Polar Heart rate monitor & Watch - used this brand for years highly recommend.

Want more fitness content check the link http://bit.ly/FITTIPSWITHBIANCA also stop by my personal website WWW.BIANCATERITO.COM for more Lifestyle, Fitness, Wellbeing, Travel and Business Behind the scenes fun! You, won’t find lightweight, affirmations and empty platitudes there. You, know the kind of fluff you see posted all over social media. Instead, what I offer you is from the heart, no-nonsense, real-world practical advice. The kind of walk-the-walk and talk-the-talk wisdom you gain when you have slain your inner demons and transformed your life. The kind of personal power you earn through your own blood, sweat, tears.

Cheering you with your fitness and wellbeing journey.

#Jamaica #vacation
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11/18/17
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LOVE music combined with visual meaning and storytelling https://www.youtube.com/watch?v=t9pU9FPz-dk - Chase & Status - Alive ft. Jacob Banks

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Visually moving and heartbreaking (maybe lend a hand or a smile)? Drum 'n Base DJ #GRIDLOK American Dream - Project 51 Recordings https://www.youtube.com/watch?v=5ZXwvzH2JkM

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Had to get back to my kiwi roots: Watched Peter Jackson's The Lovely Bones last night! Such a well-crafted film and script (IMO) Great song to get in touch with feelings: "Song To the Siren" by Tim Buckley, Cover by the (Cocteau Twins) https://www.youtube.com/watch?v=HFWKJ2FUiAQ

Films: The Lovely Bones, Lost Highway

"Song To the Siren" by Tim Buckley

Long afloat on shipless oceans
I did all my best to smile
'Til your singing eyes and fingers
Drew me loving to your isle
And you sang
Sail to me, sail to me
Let me enfold you
Here I am, here I am
Waiting to hold you

Did I dream you dreamed about me ?
Were you hare when I was fox ?
Now my foolish boat is leaning
Broken lovelorn on your rocks
For you sing
'Touch me not, touch me not
Come back tomorrow
Oh my heart, oh my heart
Shies from the sorrow'

I am puzzled as the oyster
I am troubled as the tide
Should I stand amid your breakers ?
Or should I lie with death my bride ?
Hear me sing
'Swim to me, swim to me
Let me enfold you
Here I am, here I am
Waiting to hold you'

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Squat Mobility Get Great Looking Glutes... Guys... Get 'er done! This is a good "Intermediate" mobility drill pre-lifting. Good for overhead pre-work, back training opening the chest and getting the shoulders into a good position. Great for re-aligning the back-line after heavy screen / device work.

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Guys! When it comes to building your own personal success or empire. You need to understand this common cognitive flaw --> Copy the strategies used by the winners. Model the behaviors used by the winners. Be bold. Work hard. Put in 10,000 hours. Track your progress. Never quit. Keep believing. Eventually, you will win!

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NEW! Booty Gains! Leg Training get Lifted Firm Glutes, Quads and Hammies. Guys as you can see from my expression that butt-in-ya-face insta-fit-sexy-fitness is not my style. But many of you have messaged me about my Leg training routine: https://youtu.be/lvanLsmkhRo

My heavy leg training is done at my "Big girls" gym with squat racks and heavy lifting gear. But for this vid, I thought I'd share training supersets that you can easily do on a cable machine if you cannot access a squat rack.

Remember some of my golden gym rules (I have plenty more) hit me up if you want a vid on this?

1. During peak hours - don't monopolise stationed gym equipment. Its the quickest to annoy people, get dirty stares and be flagged as "that person" in the gym. Remain situationally aware

2. Always work to your range, skill and level and the safety of others.

3. Ditch your cell phone - as per rule one, respect your time and others who are there to train. The cellphone will wreak your squat too see my vid: https://www.youtube.com/watch

4. Always use slow controlled form over ego training / weight - respect the capability of your body and where it is at - you have to live in it 24/7 for the next 80+ years so treat and honour the body and it will serve you well

5. Thoroughly warm up joints and connective tissues. Injure these and you'll be out for months or up to a year to heal and recover

6. New routine? Go slow. Going balls out will freak your nervous system. The body won't like you. It will sabotage you with either an injury, illness or crippling muscle soreness that lasts a week (not your usual, normal training soreness)

7. You can boost training intensity not with weight (although that's my preferred mental toughness kick) but with decreasing your rest time in between sets i.e. 5-10 deep breaths and then back into it. For heavier load training 30 to 60 secs is a good training intensity challenge

8. Always grip properly. All fingers in contact with the gear. Poor grip = stressed out forearm, flexors, elbow etc. This makes your training weak, unproductive and prone to injuries

9. Get your breathing right first. Avoid starting your set out-of-breath. Squat work or anything type of sports work is about mastering your breath control so that it can assist you and help drive your movement. No breath control under a load will set you up for trouble.

10. Identify any mobility issues i.e. Spine, core, hip, knee or ankle issues. If these areas have issues they need to be addressed before attempting weighted movement. A good rule of thumb. If you can squat to or below parallel with just a broom (i.e. full range of motion, no pain, no tightness no "clunk" feeling in the body) than that's a great start.

11. Your mindset must be very focused. No other thoughts should enter the mind, its just you, the weight and the muscle. If you are thinking about your shopping list you are not training intensely enough.

12. Working with Iron you do need to have a little-controlled aggression (not bat sh*it crazy oh look at me, grunting aggression, that signals to everyone that you cant handle your shi*t) But, a half-arsed attempt or unfocused mind is a disservice to your time and training. Get the mind right and the body will follow.

13. Keep it all tight - the whole body should be poised and the working muscles engaged for the movement, no slumping or soft shoulders, use a moderate grip with even finger spacing. Watch elbow flares (keep them close to the sides of your rib cage) keep chin level

Thank you for watching!

SUBSCRIBE FOR MORE VIDS ► http://bit.ly/VIDEOSUBSCRIBE

My motto is "Strong Mind ■ Strong Body ■ Strong Life". If you resonate with this?

Hit "Subscribe" http://bit.ly/VIDEOSUBSCRIBE - click the "notify" bell so you'll catch my next upload.

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Our time on this planet is short - don't give your power away to time wasters or disengaged people, who don't value your time and presence. Ever experienced this in a social, business or even personal setting? What did you do? Its kinda like the equivalent of someone shoving their hand in your face, instructing that YOU "put your life on hold" FOR ME (subtext...because I think I'm more important than you) Whaaat!

From my business/life experience working with all types of leaders, creatives, CEOS etc a common theme I've seen in this instance is:

1. Powerplay (a form of insecurity - as discussed above) I dismiss your presence until I AM READY
2. Powerplay games mask insecurities. And a way to hide (feeling threatened, insecure etc) is to physically hide behind devices
3. Or the person is socially inept, poor manners, social/people skills etc

My best tip: WALK AWAY. If they want to engage you, they'll come a running. If they don't GOOD you have just saved yourself precious time. Our time on this planet is short - don't give your power away to time wasters or disengaged people, who don't value your time and presence.

Also remember, YOU teach people how you want to be treated. So teach them well.

FAV READS!
*How to Win Friends and Influence People in the Digital Age
*The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change
*The Charisma Myth: How Anyone Can Master the Art and Science of Personal Magnetism
*Compelling People: The Hidden Qualities That Make Us Influential
*Emotional Intelligence 2.0
*Emotional Vampires: Dealing With People Who Drain You Dry
*It's Not All About "Me": The Top Ten Techniques for Building Quick Rapport with Anyone
*Social Intelligence: The New Science of Success
*The Well-Spoken Woman: Your Guide to Looking and Sounding Your Best
*What Every BODY is Saying: An Ex-FBI Agent’s Guide to Speed-Reading People
*Dealing with People You Can’t Stand, Revised and Expanded Third Edition: How to Bring Out the Best in People at Their Worst

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Guys! Every weekend the hubby and I either learn something new or do something new or just go out and explore (if we are not travelling). Remember that exploring does not have to mean travel, it can be walking your neighbourhood, going to the beach, being in nature, volunteering etc. Anything to refresh the life appreciation vibes or to expand the love for lifelong learning.

Let me know if you like these kinds of vids?

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Getting some! Chest and shoulder action. Nice finisher after heavy chest training. Joints, elbows and wrists are already warm and juicy.

Movement is a controlled, meaningful glide. It's quality over poor, jerky, fast, dumping quantity.

If elbows are an issue i.e. snapping around the joint you might want to look at shoulder alignment, ulnar nerve flossing (clearing gunk in the brachial plexus) or tightness in the lower, mid or upper back (speaking from experience).

QUICK POINTERS

Work slow and steady.
Tip forward on the toes to place more weight on the chest and shoulders.

Control the entire body using internal strength.
Momentum undermines the effort.

Keep Elbow line close to the body. Avoid flaring = weak position.

Hollow the belly, lift and draw up the pelvic floor (don't allow this area to sag or be soft).
Keep the backline straight, hips tucked under - no doggie style - save that for the boudoir, not the gym room floor (hee hee) .

Keep elbows soft. Chest engaged throughout.

Drive up through the chest.

Keep the entire body tight and right (yeah baby)!

Get more quality reps in using 1/2 bodyweight with partials.

But still, keep the bodyweight in the chest, not the knees.

Most importantly when performing a finishing (polishing) drill (where you have already taxed the system with heavy training) my golden rule is "Rest long enough, between sets to gather strength" or until you reach safe failure i.e. you can mentally and physically perform one more rep but you don't.

Over 40 your joints will thank you for it. . . .

Thank you for watching!


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