My 12 Week Transformation!

Posted by Wendy Lucas on June 2, 2012 at 3:35 PM Comments comments (0)

Roasted Garlic Lemon Broccoli & Carrots Recipe

Posted by Wendy Lucas on April 8, 2012 at 9:30 PM Comments comments (0)
Roasted Garlic Lemon Broccoli & Carrots Recipe


Do you skip eating your broccoli because you don't like the taste? Try this super easy, quick, delicious recipe.  This simple vegetable recipe uses items that you most likely already have stocked in your kitchen, like olive oil, garlic, lemon, sea salt and pepper. And the best part about it, it only takes 15 to 20 minutes to bake in a 400 degree oven! 



2 heads broccoli, separated into florets

1 bag shredded carrots

1 tablespoon extra-virgin olive oil

1 teaspoon sea salt

1/2 teaspoon ground black pepper

1 clove garlic, minced

1 teaspoon lemon juice (or squeeze as much as you like) 


Preheat the oven to 400 degrees F

In a large bowl, toss broccoli florets and shredded carrots with the extra virgin olive oil, sea salt, pepper and garlic. Spread the broccoli out in an even layer on a baking sheet.

Bake in the preheated oven until florets are tender enough to pierce the stems with a fork, 15 to 20 minutes. Remove and transfer to a serving platter. Squeeze lemon juice liberally over the broccoli before serving for a refreshing, tangy side dish! Interview

Posted by Wendy Lucas on March 18, 2012 at 7:00 PM Comments comments (0)

Thank you to for offering me the opportunity to interview for your website!

Check out my interview by clicking the photo below.

Jennifer Toro Wins Overall Bikini Title at 2012 NPC Championships

Posted by Wendy Lucas on March 16, 2012 at 6:20 PM Comments comments (0)

Congratulations to client Jennifer Toro, who won the Overall Bikini Title at her inaugural NPC Bikini Competition!

The 2012 NPC Championships took place on March 10, 2012 in Torrance, California.

Many fit and athletic Bikini Competitors hit the stage that weekend. Congratulations to everyone that participated! You were all fantastic!

You can guarantee that you'll be seeing more of Jennifer Toro soon!

Visit Jennifer Toro's Fan Page on Facebook by clicking here.

A big thanks to Jon Lindsay and Jem Welsh Nutrition!

To get an idea of some of the exercises Wendy had Jen do to prepare for this contest, check out this video clip of Wendy training Jen!

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Strong Back Workout

Posted by Wendy Lucas on December 12, 2011 at 3:15 PM Comments comments (0)

It is very important to keep the muscles in your back strong.  The back and abdominal muscles help to support the spine and hold the body in proper alignment.  Weak back muscles can cause you to slouch and have poor posture, which will lead to injury.  Also, when muscles are weak, other muscles have to compensate and work in ways that they weren't designed for!  Here are some exercises I recommend that you do at least once per week to build and maintain a healthy, strong back.


1.) Remember to always warm-up your entire body with at least 5 minutes of cardio like walking, jogging, bicycle, elliptical, jump rope or jumping jacks. *If you don't warm up before you lift, you risk straining, spraining, or tearing muscles, ligaments and/or tendons. Please warm-up!

2.) Stretch opposing muscles, the chest and front of shoulders. Also stretch the back muscles. Hold each stretch minimum 30 seconds. *Do not bounce while stretching, just hold it.

3.) Lift weights slowly and controlled, using QUALITY muscle contractions.

4.) Never drop weights and never lift fast. Use your muscles, lift slowly during the concentric contraction phase, and really squeeze. Then slowly control the weight on the way down (eccentric phase) to stretch the muscles.

5.) POSTURE - Keep your ABS pulled in tight, shoulders down and back, head over the shoulders (not extended forward). *If you can't keep good posture during your lifts, then your weight is too heavy.



3 sets x 12 repetitions

*choose a weight where you can only do this number of repetitions.

*rest 30-45 seconds in between sets.


1st set x 15 reps

2nd set x 12 reps (increase weight)

3rd set x 10 reps (increase weight)

4th set x 8 reps ( increase weight)


3 sets x 12 reps


*lie face down on an incline bench

*women use 5-8 lb weights and men start with 10-12 lb weights

*really slow and squeeze back of shoulders

3 sets x 12 reps


3 sets x 15 reps


Cool down for at least 5 minutes.

Stretch your back and roll on a foam roller to smooth out the muscles.

To recover optimally from your workout, be sure to eat your recovery meal or shake immediately following your workout.  Try this Matcha Green Tea Protein Smoothie.

VIDEO: Muscle Beach International Classic 2011

Posted by Wendy Lucas on June 13, 2011 at 6:05 PM Comments comments (0)

Watch Wendy as she competes at the 2011 Muscle Beach International Classic in Venice Beach, California on May 30th, 2011 (Memorial Day).  She takes 2nd place in the Bikini Medium Height Class.  Enjoy!

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VIDEO: FitGirls101: Pool Side Workouts

Posted by Wendy Lucas on March 15, 2011 at 1:13 PM Comments comments (0)

You don't need a gym to exercise.

Wendy and Elysia hit the pool side for some outdoor circuits and major core work.

More to come... stay tuned!

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Protect Your Skin with a Beautiful Bronzed Glow from Spray Health Tan!

Posted by Wendy Lucas on March 10, 2011 at 4:40 PM Comments comments (0)

 Protect Your Skin with a Beautiful Bronzed Glow from

Spray Health Tan!

Are you looking for a way to tan without the damage? Well I found an awesome new spray tan serving Southern California's Orange County and Los Angeles areas. Yes, we have sun here, but tanning in the sun and tanning beds causes skin cancer and ages the skin prematurely.  If you want a tan, go the damage-free way, and get a spray tan!

This van you see (above) comes to your house!  It's amazing, it's a Spray Tan Salon on Wheels!  All you do is make your appointment and walk out your front door and right into the van to get sprayed!  How awesome is that?

Here are some photos of the inside of the van!

This is where you stand to get sprayed, those "speaker looking" things are fans, they are very light. The experience is very comfortable, enjoyable, and exciting! Shawyana (owner and sprayer) is friendly, professional, and fun to be around! She is very accurate at spraying your body equally and evenly.

The Decorations are SO cute!

So, I am planning on using Spray Health Tan for my next competition this year. I look forward to it because the tan looks really amazing.

Here is a "before and after" of my spray tan. These photos were taken immediately before and immediately after the spray.  The tan got darker as the hours progressed.

Before Spray Tan:                               After Spray Tan:

I was told not to shower for 12 hours. For me, that is a bit too long because I am always in the gym either training myself or other people, so I had to shower about 8 hours after getting sprayed.  A lot of the tan came off, but it did leave me with a tan still.

I would absolutely recommend this Spray Tan to anyone living in Southern California who wants to be tan without damaging your skin.  Get tan for a special event, a date, a vacation, a wedding, a dance, a photo-shoot, or just for yourself =)

Special thanks to my friend and Bodybuilding and Fitness Photographer Ian L. Sitren of  for the great referral to Spray Health Tan!

Please check out!

FitGirls101: FAT SHREDDING HIIT Treadmill Workout

Posted by Wendy Lucas on March 5, 2011 at 1:55 PM Comments comments (0)

In this video, FitGirls101 teach you how to maximizing fat burn with HIIT, or High Intensity Interval Training.  Don't spend hours on the treadmill.  Keep your Cardio training short and intense to maximize fat burning and preserve lean muscle mass.  This workout will take you about 15-20 minutes. You will sprint for 1 minute and rest for 30 seconds (2:1 interval to rest ratio).  Try this treadmill workout indoor or outdoor and watch your body fat levels drop quickly!

Remember, consistency is key and FITNESS IS A LIFESTYLE!!!!!!!

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FitGirls101: 5 Ab and Butt Blasting Moves

Posted by Wendy Lucas on February 25, 2011 at 11:11 AM Comments comments (1)

FitGirls101 demonstrate how to do 5 Ab and Butt blasting moves!  Shape your butt, get a round butt and fit looking legs.  Build a strong, flat core and improve the strength of your lower back by performing these abdominal exercises.  Try these next time you head to the gym, and remember to always warm up before...........and do these exercises until you feel a burn!!! Then do more, workout through the burn!!!!  Stimulate some muscle growth to burn more fat!!!!  Get sore or go home!!!!


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