[The ideal toned, tight and slightly defined stomachs! Why none other but the lovely Miranda, Alessandra and Marisa!]

Crunches Will Give You Okay Looking Abs
Crunches will give you decent looking abs, but there is a safer and superior approach to getting toned abs. If you must do crunches, then limit it to maybe your first 3-6 months of training and then just drop them completely. At the very least, do them with one leg straight out on the ground because this will take some of the pressure off your spinal cord.

Ab Isolation Movements Are Pointless
Ever hear the term that, “You can’t spot reduce?”. Well essentially when you do crunches (ab isolated movements), you are isolating the rest of your body and exercising only your stomach. The problem with crunches is over time the crunching movement will weaken your spinal column and it is a possibility you may wind up with poor posture.

Almost Everything You Do Works Your Abs
When you run your abs are engage to keep your shoulders above your hips. Without these muscles your upper body would tip over at some point. Same with doing body-weight exercises, which are good indirect ab movements. Your abs have to work hard to insure that your body doesn’t fall forward or backward when you are doing various movements.

The Superior Ab Exercise – Planks
Have you ever done planks before? Well let me tell you, they are tough! The great thing about planks is that they basically flex the muscle without any movement involved. Planks will tone your abs without increasing the size of the muscle, which is exactly what you are aiming for if you want amazing looking abs. Have you ever seen a person with a six pack, but their stomach sticks out past their chest, this is what we are trying to avoid, and that is exactly what crunches will do.

Here Is A Plank Workout
2 minutes right side plank
2 minutes left side plank
2 minutes plank
2 minutes plank on a stability ball

Do this workout 3 times per week, and see your stomach get tighter than ever!

[Joanna Krupa posing for an Ed Hardy Swimwear Campaign.]

Joanna Likes Variation With Her Training

When I’m at home, I go to a women’s gym and take a variety of classes. I go at least three or four times a week and take hour classes like kick boxing, step class, core training, yoga and Pilates. I like classes that not only work all your body parts, but are fun. I also love to take my dogs hiking.

If you are one who gets bored easily with the same old routine and feel like the only way to be fit is to be bored. Well take a cue from Joanna and mix things up a bit. If you do body-weight training and you are getting a bit bored, then take the training outside! Go to the park, or if you live near a beach then do your training right on the beach. Do whatever makes your training less dreadful because staying lean for a lifetime means being able to keep up a routine. But if you dread doing something, it will make it difficult to keep it up.

Joanna Works Her Core 3x Per Week

I have a problem with bloating, so I do core work at least three times a week. I don’t need a six-pack, I just want to keep myself in shape.

Now if you use body-weight circuits to train, you will never have to worry about training your core specifically. The reason body-weight circuits are effective is because they efficiently work your whole body, mainly your abs (core)! But if you want to do a little extra core work after your workouts or at night before bed, here is an effective ab workout that will blitz your abs more than you thought was possible!

Effective Plank Workout
2 minutes plank
2 minutes right side plank
2 minutes left side plank
2 minutes plank on a stability ball

“You Have To Be Really Strict About Your Diet.”

You can’t pig out before a shoot. It’s hard if you’re the type of person who doesn’t have a very fast metabolism – and I would be in that category. You have to be really strict about your diet and the way you take care of your skin. There’s constant pressure. Maybe one day you’re not feeling that great, but you have to make it come out on camera that you are. It’s not as easy as a lot of people think; there’s a lot of hard work involved.

Joanna understands that it is her job to be in the best shape of her life, and for that to happen she simply cannot afford to screw up her diet.

I try to eat more protein than carbs. Breakfast is a protein shake, lunch is a chicken salad and dinner is usually a chicken breast and vegetables. But I have to have a filet once in awhile, with some potatoes

She Indulges On “Good” Bad Foods

If you’re going to have carbs, pick the low-carb stuff. And satisfy your sweet tooth with sugar-free sweets. When I’m being strict, sugar-free jello is a perfect way to handle my sweet tooth.

Even when she wants a treat, she makes sure not to do too much damage. And once in a blue moon she will have a really bad “bad food”.

Have you ever had a chocolate volcano? It looks like a souffle, but inside it has hot melted chocolate fudge. As soon as you cut into it, the fudgy chocolate oozes out of it. It has a scoop of vanilla ice cream on top and raspberries around the edge.

You Can Never Out-Train A Bad Diet

I really watch what I eat, because I find if I put on too much weight, just working out doesn’t do the trick.

Bottom line, you could have the best training routine in the world, but if your diet is not in check – you will just be spinning your wheels! Hope you enjoyed reading about how Joanna Krupa maintains her top model body!

[First, an image of a very toned but lean glamour model - Krystal Forscutt. I know she is not actually a stripper but "glamour model body"/stripper body, same difference. They both have fit bodies!]

Where I Found This Article
I found this article from Stripper.faq.org. I also underlined the parts that stood out to me, I hope you enjoy!

Your Body
What kind of shape you’re in makes a bigger difference in your earnings than anything else. An hour of exercise a day can mean $200 more a night. It’s important that you understand that your body is how you earn a living, as such you have to take very good care of it. In the world of strip clubs the name of the game is low bodyfat. Sure some men like extra padding but no one likes cheese. It’s an unfortunate truth but the slimmer you are the more money you will make. You don’t have to be fashion model skinny but you do have to be tight if you expect to make good money. I personally find that a combination of yoga and weight training is ideal for the kind of look that men like.

I do Ashtanga yoga four days a week, run one-day and weight training one day. The most effective weight training exercises for woman are squats, lunges and stiff-leg or sumo dead-lifts. None of these lifts should be done on machines- free weights only. Machines are no where near as effective. Train heavy and train hard. Yoga and dancing are both very catabolic activities (they break down muscle tissue) you will not get bulky.

I Use The Following:
Squats 3 sets of 20 reps, 120 seconds rest between sets
Stiff-leg deadlifts 3 sets of 10 reps, 120 seconds rest between sets
Rest 5 minutes
Dumbbell lunges 4 sets of 12 reps, 90 seconds rest between sets
Hanging crunches 4 sets 90 seconds rest between sets

The squats should be to failure, it should be VERY hard to hit 20. Like having a baby hard. Squats will make a bigger change in your physique then anything else. When you do your yoga and running do it in the morning on an empty stomach. If you have a real fat problem an hour of running or jump rope a day before breakfast with a low/no carb diet can take of a lot of fat in a short period of time.

One of the problems with maintaining relatively low levels of body fat is that there is no way to have “spot” fat loss. It’s all or nothing. As you lose the fat off your butt and thighs you also lose your breasts- often as much as a cup size. This is the reason that many dancers choose to have breast augmentation. Unfortunately some people like to tut-tut and shake their heads at women who get implants and imply all sorts of nasty things about the morals of women who would actually care about the way they look. Implants should be a choice based on how you feel- not how other people feel about you having them. There are lots of men who rail against implants, about how they don’t like them and how they can always tell the difference, but that’s bullshit. The only time they can tell is if it’s a bad implant job, since they think the good jobs are real they assume that all implants look bad. Most men will tell you they don’t like implants but in my experience in real life they like them a great deal. The girls I work with estimate it was an additional 20% in earnings after they got their augmentation and that most men seem to find them much, much, more attractive. Of course you shouldn’t just get implants just to make more money, you should get them so you feel good about yourself. Some people may say that’s a bad way to feel good about yourself but you could be doing a whole lot worse and more harmful things. Is it “fair”? No, of course not, life’s not fair. It’s also not “fair” that women prefer muscular men to fat ones. In an ideal world we wouldn’t care about that but the reality is that our society places a great deal of value in physical attractiveness. Having large breasts makes you feel sexy, attractive and desirable. If men could have an operation to do the same there would be a line going around the block and Medicaid would cover it.

Different Diets Work For Different People.
Regardless of what you choose it has to be something you can stay on permanently. You can’t just diet when you think your getting fat, as a dancer you have to maintain a consistantly low level of body-fat. For me carbs are the problem. The only real carb heavy meal I eat is breakfast, I usually have a bowl of cereal or hot oatmeal. Then with lunch slightly less, usually just a sandwich with some whole wheat bread. For dinner almost none, a very small scoop of rice or vegetables with a small steak or chicken breast. I avoid salad, pasta and other high-carb meals. I occasionally eat fried chicken or hamburgers, I just keep the portions very small and try to eat it early in the day. Avoid low-fat foods or at least read the labels carefully, they tend to have a lot of sugar and nothing gets you fat faster than sugar- not even fat. I also try and break my meals down into several small ones. If it’s a sandwich or something I eat one half then and one half an hour or two later- this helps you metabolize your food better. This may not work for you but I know many dancers on this or very similar programs who are able to stay in very good shape even with lousy genetics ( I was 20lbs heavier before I started doing this and I’ve been able to maintain my weight for several years). The point is you need to find something that does work, staying in good shape is critical to your livelihood.

There you have it! A guide straight from the source’s mouth to staying in tip top shape!

[Effortless sexy beach hair is the ultimate summer look for a casual daytime or nighttime style.]

If You Have Thick, Curly Or Wavy Hair
I personally have thick, curly-wavy hair and I could never seem to get a sexy beach hair look. I found that Extra Virgin Olive Oil works best to achieve this look.

1. Shampoo & condition your hair
2. Let it dry a bit
3. Apply olive oil throughout your hair as if you were applying mousse
4. As your hair dries, apply oil in missed areas
5. Let your hair naturally dry
6. That’s it! When your hair is dry you should have salty, wavy, sexy looking beach hair!

Note: Be generous with ends, and try not to apply too much oil to the root of your hair. EVOO also is a great facial moisturizer if you like dewy looking skin.

If You Have Thin, Fine, Straight Hair
1. Shampoo & condition your hair
2. Apply a mousse throughout your hair
3. Scrunch your hair upwards
4. Pull up your hair in a messy bun
5. Sleep through the night with your hair in the bun
6. That’s it! When you wake up, take your hair out of the bun and you will have thick, wavy, sexy, beach hair!

Note: A mousse that works great is Aussie’s “Catch the Wave Mousse + Leave-In conditioner. You can buy this at your local Longs Drugs, or Walgreens.

If you have a better way to achieve beach hair, let me know because I would love to try it out!

[Marisa is consistent with her fitness and diet, she knows what works for her and sticks with it.]

“Working Out Is Not A Luxury, It’s A Necessity.”
Marisa never skips a work out, she understands that to keep her body in perfect shape, working out is mandatory. I believe that consistent exercise can help tremendously with keeping the diet in check also. If you are regular with your workouts and never skip a day and you have a slip up with your eating habits, it may help to get you on track with your diet sooner. So what kind of work out does Marisa Miller do?

Body Weight Circuit Training!
Well of course, because we all know body weight circuits are the quickest most efficient way to sculpt your body right at home. Marisa knows that in order for her to have a strong, lean body, she needs to do strength training (body weight exercises!). I don’t think people realize that to have a hot body, you need to be strong! No one can ever get a hot body and be weak, it just doesn’t work that way. Let’s take a look at one of the 4-week circuits she does.

Mountain Climbers (15)
3 Way Kick (12 per leg)
Side Lying Circle (12 per leg)
Speed Skater (15)
Bicycle Crunch (15)
Push Ups (12-15)

Note: Rest 30 seconds, repeat 2 more times for a total of 3 circuits.
Do this circuit 3x per week, for a total of 4 weeks.

“I Have A Home Gym And I Take Spinning Classes At My Local Health Club.”
Marisa does intense spinning and really gets her heart rate up, and she also says that when she has time she likes to box. Both of these are great ways to blast calories and boxing is one of Marisa’s favorite things to do so it keeps it fun and interesting for her. But if someone cannot afford to have gym membership to take spinning classes or box, HIIT would be an even better alternative and especially since it can be anywhere.

[I’m going on the road, I bring resistance bands with me so I can strength-train anywhere.]

She Eats Clean Satisfying Foods

“I usually have steel-cut oatmeal with sliced bananas in the morning, but if I want something fast, I whip up a protein shake. I mix soy or almond milk, yogurt, a banana, and a scoop of protein powder with frozen organic fruit, like mangoes or blueberries. I don’t measure anything; I just throw it all in the blender. I also carry Gnu Flavor & Fiber bars with me in case I need to eat on the run.”

Marisa eats clean but eats foods that satisfying her taste-buds. She eats a filling breakfast and I am guessing she probably does not eat too much through out the day. She keeps junk out of her house, and when she feels like having a little treat she has one.

“I prefer healthy food and try not to bring too many treats into my house. But I don’t believe in depriving myself either, when I go to the movies, I have a sugary soda, not a diet one. And if I want a burger, I’ll have a burger. I just make it a point not to eat one five days in a row.”

She Stays Disciplined Even When It Gets Tough
If it’s a day when Marisa knows she is supposed to be eating clean, she will pass on crap food and stay consistent. Having a treat once in a while is fine, but she knows that if it’s not in her plan to have one on a certain day, she doesn’t have it.

“Some nights he’ll [husband] bring home french fries, and I have to resist them! I decide to say ‘no’ and then make something else, like a veggie burger. It’s not always an easy choice, but it’s a healthier one.”

Well there you have it, Marisa’s tips and workout to getting a skinny fit Victoria’s Secret body!

[These workouts are meant to burn fat all over your entire body while simultaneously toning and building lean muscle. If you follow these workouts coupled with a clean diet, you will be on the road to getting a Victoria's Secret body!]

Many Of These Exercises You May Not Know How To Do
Which is why I provided a link with each exercise, simply click the exercise and you will be directed to a you-tube video starting at the specific time the exercise is explained.

It’s Very Important To Always Do A Warm Up
- 30 Jumping Jacks
- 8 Squats
- 6 Push ups
Repeat 2x with no rest.

Monday - Workout A
Prisoner Squat (15 reps)
Jumping Jacks (40 reps)
Plank (45 seconds)
Stability Ball Leg Curl (15 reps)
Pushup (12 reps)
Side Plank (20 seconds)
Sumo Squat (15 reps)

Note: Rest 30 seconds after each circuit, and repeat 2 more times for a total of 3 circuits.

Tuesday – Off Day OR HIIT
If you choose not to do HIIT, make sure to go walking or some sort of activity for at least 30 minutes.

Wednesday – Workout B
Step-up (12 reps per leg)
Siff Squat (20 reps)
Off-set Pushup (8 reps)
Split Squat with Front Foot Elevated (10 reps per leg) [The guy in the video uses a cable but just watch how he does the squat movement, place your hands on your hips.]
Plank on Ball (20 seconds)
Reverse Lunge (10 reps per leg)
Stability Ball Rollout (10 reps)
Stick-up (12 reps)
Bird Dog (5 reps)

Note: Rest 30 seconds after each circuit, and repeat 2 more times for a total of 3 circuits.

Thursday – Off Day OR HIIT
If you choose not to do HIIT, make sure to go walking or some sort of activity for at least 30 minutes.

Friday – Workout C
Y-Squat (10 reps)
Close-grip Pushup (8 reps)
Cross Crawl (10 reps)
Stability Ball Hip Extension (12 reps)
Stability Ball Jackknife (10 reps)
Mountain Climber (10 reps)
Wall Squat Hold (60 seconds)
Elevated Push up (8 reps) [In this video, her feet are elevated extremely high, all you need is a small platform of some sort about 6 inches off the ground.]

Note: Rest 30 seconds after each circuit, and repeat 2 more times for a total of 3 circuits.

Saturday – Off Day OR HIIT
If you choose not to do HIIT, make sure to go walking or some sort of activity for at least 30 minutes.

Sunday – Rest Day

Do This Routine For 4 Weeks
If you do this weekly routine for 4 weeks, you will notice a major difference with your body. Keep in mind your goal is to get stronger and faster, you cannot get fatter if you are getting stronger and faster. Also, try to eat a clean diet while using these workouts, because you can never out train a bad diet! Good luck and let me know how this works for you.

[It's easy to become self-absorbed and introspective when there's nothing else to do or think about.  But if your life is rewarding and if you're busy doing something worthwhile, matters like appearance start to take more of a back-seat and you will learn to be healthy while naturally get the body you want.]

When You Look In The Mirror, Do You Like What You See?
Is your body image positive or negative? If it’s negative, you are not alone. Most women have a negative body image and obsess about how much they hate their bodies. Obsessing leads to nothing good, and usually the obsessions are purely physical. I say, treat your body like a temple. If you are obsessing about food, focus on consuming foods of the earth. As I am sure many of you have read about “whole, natural, unprocessed” foods. In a way you are what you eat, if you eat loads of crap, your body is going to look crappy. But if you eat foods stripped of chemicals and additives and pure foods, your body will be stripped of unnecessary fat and will be purely amazing.

How Do You Treat Your Body?
It sounds cliche, but if you focus on being healthy, rather than your outward physical self, your body will naturally slim down without you ever obsessing over it. Work with your body like a team mate, and it will work with you. What I mean by that is, treat your body like how you would treat a friend, be kind and considerate but also honest. Be honest with yourself, and do something good for your body – throw all the junk out of your house. It’s called junk for a reason – it’s meant to be in the trash, you wouldn’t give your friend trash would you?

How To Begin Treating Your Body Like A Friend
It’s nearly impossible and almost undoubtedly a guarantee that if you go cold turkey with your eating habits and cut out every bad food right away, that you eventually will screw up and start obsessing again. I have been down that path many times, and let me share what I have learned about finally getting it right after what seems like a million times. Baby Steps. Sounds simple, but it is the only way to work with your body and it makes things so much easier. Patience and baby steps are the key ingredient to staying on track, and once I finally accepted that I needed to take baby steps, it all became simple math. I was finally getting the body I always wanted and it seemed easier than ever, plus I learned to be nice to my body and treat it right.

So How Do I Take Baby Steps?
Diet-wise, I find that the best way to take baby steps is to always add in healthy food with your current diet as it is – never subtract anything. For example, if you currently eat a plate of pasta for dinner, eat the pasta but add in one cup of vegetables, separately or with the pasta dish. I find it is best to eat the vegetables first and then eat the pasta. This way, you don’t feel deprived but you are still eating healthy. Once you begin to exercise intensely regularly, you can slowly start taking out bad foods.

It may sound strange, but all you need to do is simply add in one serving of fruit or vegetables whenever you eat with whatever you eat. Your body will be so used to eating these foods that eventually you will not even want to eat crappy food anymore. If you eat like this, slowly but surely your body will start to look amazing and you will feel amazing on the inside as well.

Summary: Just treat your body like a friend, be nice and give it pure food. If you eat pure, you will have a pure body and you will feel 10x better than you could ever of imagined. If you treat your body right, it will in turn give you the confidence to do what you want to do in life. I believe everyone has the ability to love their body, and once you realize how hard it is to start eating right , it will become easy. No one ever said it would be a walk in the park, but if you eat your fruits and veggies, your body will change and how you view your body will change as well.

So I know I just got my site up and running a few days ago, but I just want to start off on a good foot and find out what you guys would want to see posted on here. It can be anything from motivation, beauty, diet tips, how to stop binge eating, a post on your favorite celebrity or model, workout routines…anything! I really want to make Skinny Fit a place for girls around my age struggling with body issues, to get the body they want and to get in the best shape of their life (including me!). So please, just drop me a comment in the comments section and give me suggestions on what you would want to see on here.

Ciao,
Ariel

[Alessandra Ambrosio has a low body fat percentage, she is extremely lean and beautiful!]

Your Face Unveils If You Are Fit Or Not
It’s easy to tell what someones stomach looks like by looking at their face. If they have a blurred jawline and a chubbier face, it’s pretty much a guarantee they are not going to have toned abs. The face reveals immediately someones physical condition, it is impossible to have a sexy fit body without the face taking on an overall more attractive appearance as well.

A Chubby Face Isn’t Necessarily A Sexy Face
A sharp angular face create a sexy look that is different than a pudgier, rounder face. Models such as Tyson Beckford, Alessandra Ambrosio and Kate Moss all have the lean face. Other sexy Hollywood leading actors and actresses have a low body fat percentage as well, such as Matt Damon, Johnny Depp and Jessica Alba. These actors, actresses and supermodels are physically attractive because of their low body fat percentages.

Hilary, Megan & Lindsay Are Example’s Of This

So The Good News Is…
If you have 30, or even 10 pounds to lose, your face is going to look much more attractive! People will notice that there is something different about you, but they will not be able to pin point it. Getting lean isn’t just about looking better naked, although this is a good enough reason as it is! But your face will look much more striking as well!

Benny Benassi – Who’s Your Daddy

[The video is very sexual, but the song will definitely get you off your butt and work up a sweat!]

Lindsay Lohan – Bossy (DJ Stript Mix)

Bassnectar – Yo (Speaker Junk’s Jackin Brazilian Rave Remix)

Starkillers – Scream

Basement Jaxx – Where’s Your Head At

What Are Some Of Your Favorite Workout Songs?
Drop a comment with a few of your favorites, I want to know what other people listen to when they are working it out!