Yes, it has been quite awhile since I posted. So many things have happened in the last couple of months alone, but I am back!

Summer Body

It takes about three months or twelve weeks of consistent effort to see significant changes in your body. That means if you have been eating clean and exercising regularly you are hopefully enjoying the summer body it took so long to design. The same goes the other way too. If you have been neglecting your health and wellness, your body probably reflects that.

It may be too late to totally transform your winter body into a summer body, but you can still work toward it. If you already have your summer body, good for you, stay on track and do not quit now!

PreWorkout -Nitraflex

Sometimes we all need a little kick and motivation, and preworkout often helps with both. I love C4 and I had another favorite, which was discontinued, of course (eye roll). A fitness competitor recommended I try Nitraflex- hyperemia & testosterone enhancing PWD by GAT. Anytime I see testosterone on a label I get a little nervous, and it did not help that the girl who sold it to me looked like a mini-hulk (good for her, but not my goal). I tried it anyway, and I have not hulked out, but it does give me a really intense boost. Men often go out of their way to boost their “T,” so I probably do not need to convince you of anything if you are a guy. This product may boost your test levels by 10% and does not contain creatine. Creatine is found in most preworkouts and often causes bloating, which is why so many bodybuilders prefer this preworkout. It gives you a pump, increases performance, and keeps you “dry” (not bloated).

About Nitraflex- hyperemia & testosterone enhancing PWD by GAT

WARNING: Seek professional medical advice before using this product. There is 325mg per serving, which is approximately equal to three cups of coffee. If you are sensitive to stimulants do not take this product. SEEK PROFESSIONAL MEDICAL ADVICE BEFORE CONSUMING.


Now that we got the warning out of the way, this product is designed to increase physical and mental alertness. Claims have been made that this product can boost testosterone by 10%. This product also claims to increase cardiovascular performance, but I never take pre workout before cardio after I had a bad reaction. Toward the end of my competition prep I took a scoop of preworkout before fasted cardio and ended up vomiting and shaking uncontrollably. Unfortunately not enough people are aware of what they are putting into their body, how it could affect them, and how your diet, weight and health can affect how supplements affect you. Since then I have not done either fasted cardio or preworkout before cardio, but that is just me. Do what works for you as long as it does not endanger your health.

SIDE EFFCTS: There are other potential side effects, which are common with preworkouts such as diarrhea, allergies, abdominal pain, elevated heart rate and insomnia.

This product receives great reviews online, and is worth giving it a shot, but only if you push yourself to your limits. My 70 year old client was convinced to purchase pre workout by 24 hour fitness trainers. Does she need it? No. Pre workout may help to make small improvements in athletic performance when you push yourself to the limit. If you are walking on the treadmill and doing light weights with high reps, there is no need to consume stimulants. This particular client also happens to be a heart patient, and should definitely not be taking pre workout. If, however, you are like me, healthy and enjoy lifting heavy and want to lift increase your lifts, it may be perfect for you. Studies have shown participants who took preworkout performed better in both cardio and weight lifting when given caffeine versus a placebo.


The purpose of this giveaway is to reward people for inspiring others to workout and get healthy. Find a friend who wants to start working out, but has not taken the plunge yet, or someone who perhaps owns a gym membership but does not use it. It can even be a friend that wants to start working out at home. Help to motivate them by showing up and helping them on their first day, even if it is in their living room. The first step is the hardest, and it is easier to follow through on our intentions when we are accountable to a partner. Be that partner for someone you care about! I prefer working out alone, but I took my mom to the gym for about a week before she started working out on her own schedule. Give someone that little push that they need (or a big one), to start working out. Remember, 30 minutes 4 days a week can change your life for the better.


·      Take a video of yourself working out with that person

·      Post the video to Instagram

·      Hashtag “fitgirlkoa”

·      Winner will be chosen by random in two weeks

Now go kill it!




Source: preworkoutgiveaway