Great in GYM Workout Plan

Ok guys and girls here is the first great workout plan for those of you who enjoy going to the gym. I love the new year and all the excitement that comes with setting resolutions and doing all we can to keep them. Make this year your best year ever with this starting workout:

Arms:
Bicep Curls
Cable Curls
Hammer Curls
Tricep Rope Extensions
V-Bar Pushdowns (triceps)
Dips
Dumbbell Kickbacks

Chest:
Flat bench press
Incline Bench Press
Flat bench dumbbell flies
Cable Crossovers
Pec Dec Machine

Shoulders:
Military Press
Side Laterals
Front Laterals
Kettle bell front raise
Upright rows

Back:
Pulldowns (wide grip)
Seated Cable rows
Underhand grip pulldowns
Back extension (Machine)
Dumbbell Rows or Bent over Rows

Legs:
Squats (Machine or free bar)
Leg curls (Lying or seated)
Leg Extensions
Lunges
Calf raises
Abductor Machine
Adductor Machine

On all of these lifts feel free to use dumbbells as much as possible and move to free bar lifts when you feel comfortable. Here is the deal. For Men doing this program, for the best pump and burn the most calories, on all of these muscle group do 3 sets of 8-10 reps. For women using this plan, do 3 sets of 12-15 reps. By using lighter weight and more reps you will burn more calories and get that ripped toned look. By using heavier weight and mixing in cardio you will get that built look and still burn calories to stay toned. Whatever you are looking for you can find it using this program. These are the basics, but there is a reason they are called the basics and that is because they WORK. Good luck today and make this year the best ever.

Day two week two

So, we are getting close to the end of our two week challenge. I am so proud of all the hard work that everyone has put in so far. I know that making healthy decisions can be the hardest thing to do at times but I know that if we step back and look at the big picture it will make those times easier. All I have to say is that I have two more killer workouts for everyone to do this week. So get your body ready to workout with me at least two more times this week. I feel like words of wisdom would go great right here but I am drawing a blank. "Just do it, take another step, keep it up, work harder today than you did yesterday?" Do those work? Hahaha. Seriously though, it is up to you now to finish this challenge strong. Good Luck today.

Day one of Week Two

Hey everyone I hope you had a great weekend and that you were able to make smart decisions with your nutrition. I have heard some great things so far about people's weight loss during this two week challenge so KEEP IT UP. By now you know what you should be eating but if you need to refer back to last weeks menu's, do it ok. Here is a motivational video that I found that I think will help you get excited again to finish out this two week challenge. I love this video because John Wooden, legendary UCLA Men's Basketball Coach, winner of 10 National Championships, tells you what it means to have true success:

http://www.youtube.com/watch?v=S4aUMBGujY0

Keep it up this week ok. I know that you can do it. I have seen how hard each one of you can work and I have seen how much you want to make these changes. So please just KEEP IT UP.

Tips for making Healthier Fast Food Choices

Ok, so the weekend is here and it is a proven fact that people always dine out or eat worse on the weekends. So here is a great article link that I think will open some eyes and hopefully make it easier to pick where you are going to go out and eat: http://www.helpguide.org/life/fast_food_nutrition.htm

I always tell you that when you come to the gym, you need to have a plan already in place. This same advice is true when eating out. I am confident that if you know where you are going to eat and what the healthy options are, you won't feel guilty about eating out. Good luck this weekend and continue to stay strong.

Day 5 Menu

Alright so I am being proactive and getting your menu up early. Here is a great menu for day five:

Breakfast: 2 egg whites mixed with red or green peppers. One piece of wheat toast and 1/2 tbs of low-fat jelly

Mid-Morning Snack: 1 cup of trail mix or small apple

Lunch: Lean deli roast beef sandwich packed with veggies on whole wheat bun or bread. One serving of Wheat Thins Crackers.

Mid-Day Snack: Celery sticks with peanut butter and raisins, aka Ants on a Log

Dinner: Spiced Salmon 6 oz. with cooked or steamed asparagus sticks, go easy on the butter people.

Night Time Snack: Fruit smoothie or yogurt cup

We are all doing great and I am really excited for everyone to see the results. Good luck today and push it when you are at the gym or out on your on. Remember, spot on nutrition and exercise is the ONLY way to get results.

Day 4 Menu

Hey how is it going today? I'm sorry that I am just getting this post up now. I was busy this morning and way tired last night. Hey I am only human. Anyway here is the menu for day day 4:

Mid-Morning Snack: 1/2 cup mixed fruit and small protein shake

Lunch: Spinach Salad filled with mixed veggies, 2 0z. chicken breast cut into pieces. As a side have 1/4 cup of raisins or craisins.

Mid-Day Snack: 1 Serving of Wheat thins and Laughing Cow cheese spread, it is only 50 calories per wedge.

Dinner: One small pork chop topped with a honey glaze and a small sweet potato with low fat butter or brown sugar.

Night Time Snack: Banana with 1 tbs of low fat peanut butter.

This whole menu is under 1200 calories. I have a great week working out with everyone but now it is up to you to keep on going. You owe it to yourself to prove that you can do this pushing yourself. Have a great day and keep checking back to this blog for menu's, motivational quotes and videos. Good Luck today

Day 3 Menu

Hey everyone! Here is a sample menu for day three.

Breakfast: 2 egg whites and small fruit smoothie

Mid-Morning Snack: One banana or veggie slices

Lunch: Tuna fish sandwich or salad. Whole wheat bread, light mayo or ranch in tuna. Salad greens and 1 cup mixed veggies

Mid-Day Snack: Granola bar or mixed nuts or Raisins

Dinner: Turkey burgers. 1/4 pound Turkey meat ground up and spiced how you like. Add 1/4 cup ground spinach and diced onions to the mix. Whole wheat bun and a side salad.

Night time snack: Fruit smoothie with a yogurt.

By now hopefully you are really getting into the swing of things. I am super excited for all you to start seeing real results from eating right and working hard. Good luck today!