Alternating High and Low Plank

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Exercise: Alternating High and Low Plank
Target Muscles: Abdominals, Shoulders
Load: Bodyweight
Sets: 3
Reps: 10

  • Get into a high plank position, supporting your weight on your toes and the heel of your palms
  • Heel of your palms should be directly below the shoulder
  • Keep your body straight, the key is to have a neutral spine
  • Get into a lower plank by bending and dropping your elbow on the floor
  • Do 10 reps, starting on the right elbow
  • Do 10 reps, starting on the left elbow
  • That is your one set

TIPS:
* Make sure that your have a lot of space between your ears and your shoulders, be careful not to shrug the shoulders toward your ears
* Keep your core tight and glutes engage
* Keep your neck neutral, don’t let your head droop down
* Keep breathing

Preparation: Grapefruit

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Plank With Leg Raises

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Exercise:  Plank With Leg Raises
Target Muscles:  Core, Glutes
Load:  Bodyweight
Sets:   3
Reps:  10 each leg

  • Get into a prone position on the floor, supporting your weight on your toes and your forearm
  • Your elbow should be bent and directly below the shoulder
  • Keep your body straight, the key is to have a neutral spine
  • Alternately, raise and lower your legs
  • Breathe out as you raise your leg
  • Breathe in as you lower your leg

TIPS:
*Make sure that your have a lot of space between your ears and your shoulders, be careful not to shrug the shoulders toward your ears
* Keep your core tight and glutes engage
* Keep your neck neutral, don’t let your head droop down

Preparation: Beets

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I love having food ready in my fridge, so when I need it, it’s there for me to use on my favorite dishes!

Dumbbell Buttootee Lift

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Exercise:  Dumbbell Buttootee Lift
Target Muscles:  Glutes, Hamstrings
Load:  15lb Dumbbell
Sets:   3
Reps:  20

  • Lie flat on the floor with your knees bent.
  • Feet shoulder width apart.
  • Place the dumbbell on your lower ab and support it with both hands.
  • That will be your starting position. 
  • Lift your hips off the floor, pushing mainly with your heels.
  • Keep your back straight.
  • Breathe out as you raise your hips.
  • Breathe in as you slowly going back to your starting position.

 

Detoxify Me!

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Detoxify Me!

Ingredients:
1 whole, Organic Lemon
2 tbsp, Organic Raw Unfiltered Apple Cider Vinegar
1/8 tsp, Organic Cayenne Pepper
12 oz, Water

Method:
Mix all ingredients.
Drink and enjoy!

WBFF Diva Bikini

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Proud Filipina!!! Proud American!!!
WBFF Diva Bikini Model 35+ Category, 2nd place!!!
WBFF Diva Bikini Model Short Category, 6th place
“Age is just a number! You are more important than your age. You are more important than your excuses. You are beautiful! Make sure you take care of that. Make sure you take care of your heart, your mind, your soul, your body! You only got one!”
-Josephine Doroja

August 15th Update – The WBFF Worlds 2016 Toronto, Canada

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Had a great time consulting with Janelle Nicolo of Body Ambition!!! She helps me with my walk :). I can’t wait to show you “The Walk” soon!!! Stay tune! I will be posting updates here on my channel :). Thank you for all your support!

First time walking in 5-inch heels!!! Holy heels!!! No make-up, don’t care!