Kumite Classic 2010 Fitness Bikini

Swimming and Back Strength

Swimming is a great way to enhance your cardiorespiratory endurance, a.k.a. your type1 muscle fibers' ability to sustain muscular contractions (your Type 1 muscle fibers are for endurance, Type 2A are for strength, Type 2B are for Explosive Exercise). It is also incredible for strengthening the muscles in your back. This is due to the fact that the muscles in your back are the one that do all of the 'pulling' motions for your body. Therefore as you swim and you are pulling your arms past you through the water, your back muscles (especially your Lats, Upper/Middle/Lower Trapezius, Erector Spinae group, Rhomboids, Teres Major/Minor) are the ones working and getting stronger as you do it.

The general population in America has rounded or 'forward' shoulders and an incredible lack of back strength. Swimming is a natural way to strengthen the muscles of the back to help the shoulders be pulled back to a closer Anatomical Neutral Posture. For those of you that feel some back pain during the day, it is probably due to bad posture because of weak back muscles. Start swimming and in a matter of weeks the pain will more than likely get better.

Fitness4Moms.com 5 Little Tricks For Staying Fit!

5 Little Tricks For Staying Fit!

1) STICK WITH IT!!! Remember - consistency is key. It took time to put on the weight, it is going to take time to remove the weight. You are not going to see results over night, but if you put your heart and soul into your workouts you will be rewarded with amazing benefits. You must do it for yourself and no body else.

2) Stick to a clean diet of protein, fruits, and vegetables. Watch your carbohydrate intake, but do not eliminate, just eat "good" carbs like whole grains, brown rice, oatmeal and sweat potato. And remember to EAT - eat 5-6 small meals a day, every 2-3 hours, breakfast being your largest meal of the day.

3) Drink plenty of water to flush out your system.

4) No sodas. Soda is like drinking liquid candy - full of sugars.

5) Do not deprive yourself. It is okay to be self-critical, but do not beat yourself up. If you give in to some temptation, enjoy it (in moderation) and pick yourself right back up and start again. Learn from your mistake and remember how you felt so that you do not make the same mistake twice.

Welcome to Fitness4Moms.com

Welcome To Fitness4Moms.com
Certified ISSA Personal Trainer, Fitness Consultant & Lifestyle Coach
2008 Ms. Bikini Atlantic Champion
2008 Overall Female Fitness Model Champion

Let me start by saying CONGRATULATIONS!! You are past the hardest part – getting started. By entering this page you have made a decision to better your overall fitness and improve your daily life. Hello, my name is Cheyenne Prawdzik. I am the proud mommy of Mason & Melania, and I AM a weight loss success story. I am just like every mother out there – a real honest, hard working and highly motivated mom, who wants the best for herself, her family, and other women out there who are in the same boat I was in. I too had trouble getting back to my “pre-pregnancy” shape and, in fact, I am still a work in progress. I admire every woman who has the dedication and desire to get back into shape, as I know it’s not the most easiest task after having children. My interests in life involve both my children and my husband. My goal is to be an awesome mom, well that ties with being an awesome wife, and to live life to the fullest and experience EVERYTHING. I am a fitness nerd who takes great pride in providing the healthiest choices for my family. I am a mother, a wife, an I.T. distribution business owner, fitness competitor, fitness model and an aspiring actress (just like the rest of the world). I love to act, model and compete. This for me brings out another person that I love – a creative, crazy and fun loving person. I am naturally high – so I do not need caffeine to get me through the day. I love the opportunities that have come my way and look forward to exploring many, many more. I am extremely professional and reliable (I’m a mother – so my life depends on reliability. I know how important that is!) After the birth of my son, I gained a total of 95 lbs., weighing in at my all time highest ever, 201 lbs. Needless to say, I too wanted to look great and be healthy. There is a motto that I have always lived my life by: "No one can make you feel inferior without your consent." This simple sentence is what got me started. Instead of complaining to my husband about how out of shape and unattractive I had become, I decided to take a stand to better my health for myself, my family, but especially my children. It is important for me, as a mother, to instill in my kids the importance of a healthy lifestyle. After all, what kind of role model would I be if my babies saw their mother sitting on the sofa eating chips all day being nonproductive. When I was pregnant, I knew I was eventually going to get back into shape. It was just a matter of motivating myself and doing some research. The first thing I did was subscribe to a couple of fitness magazines. I then chose a well-known fitness model as my role model and followed her story. She replied to an email I sent her and her words alone were motivation for me. I have it taped on my computer monitor. I hung pictures of her on my walls in my home office, kind of as a blue print as to what I wanted to look like. Secondly, I began eating healthy and dropped my first 20 pounds in two months. I could not workout for approximately 4 weeks due to having a c-section. So I relied heavily on eating right. Once I received the okay to workout, I hit the gym for five to six days a week and still do. In my first two years, I’ve dropped a total of 95 lbs. Not too bad!!
I’m proud to say that at this point in my life, I weigh the lightest I’ve ever been and I’ve never been more toned, cut and strong. I’ve actually made working out a lifestyle, treating it like a meeting I can’t miss and enjoying every moment of it.

I’ve learned a few things during my journey and, of course, with research and education comes awareness. One of the things I learned was that you must workout for yourself and nobody else. You must truly want it. I want to be the best person I can, both physically and mentally, for my family and especially my babies. My kids are the driving force that makes me go to the gym— even though I may want to give every excuse that day to not go.

Again, I leave you with my favorite quote: "No One Can Make You Feel Inferior Without Your Consent!" Smile & Stay Strong!

Before Losing 95 lbs.



After Losing 95 lbs.
Winning BOTH
2008 Ms. Bikini Atlantic Short Class
&
2008 Overall Female Fitness Model