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!

Why Protein is Important

Hey guys, check out this video link on YouTube about the importance of protein. This video is made Herbalife.

http://www.youtube.com/watch?v=BSqL615hRk8

Good luck today and keep up the hard work!!!!!!!

Day two Menu

How was day one? I hope it went well. Here is a sample menu for day two:

Breakfast: One Banana, one piece of whole wheat toast with 1 tbs of peanut butter and a glass of water

Mid-Morning Snack: 1 100 calorie yogurt

Lunch: Tuna fish sandwich and mixed salad with lettuce peppers, onions and light dressing

Mid-Day Snack: Mixed nuts or veggie slices

Dinner: 8 0z. chicken breast with 1/2 small sweet potato and mixed greens

Night Time Snack: One small apple or orange slices

Do not forget to increase your protein consumption on days that we are in the gym pushing around weights. Keep your nutrition in check and I promise that you will see results in the next two weeks. This whole thing is up to you, I am simply the road map. Good luck today.

Everyone counted him out

This video motivated me to work hard and put those critics to shame even if those critics are yourself.

It Starts TODAY

OK guys here we go. You all have been working so hard and I am super proud of all the work that you have put in up to this point. We are two weeks away from Thanksgiving and these next two weeks are going to be different than any other. I have told you what our plan is, two times a week with me and at least one, preferably two, times a week on your own and SPOT ON NUTRITION is going to yield us maximum results. All I am asking for is two weeks of no snacking on junk food, no late night ice cream runs and NO EXCUSES. I promise that I will do everything I can to help you all lose weight. So today is the day, Monday, a fresh start. Here is my suggested menu for day one:

Monday


Breakfast: One cup cooked oatmeal, small sliced banana, and glass of 1% milk

Mid-Morning Snack: Small apple or granola bar
Lunch: Ham and Cheese Sandwich, fresh deli ham, light Swiss cheese and two pieces of wheat bread, sliced tomato, lettuce, NO Mayo
Mid-Day Snack: 1/4 cup of mixed nuts or veggie slices
Dinner: Chicken, Broccoli and brown rice. 1/2 cup rice, 3 oz. chicken breast and 3/4 cup broccoli.
Late Night Snack: Small banana or 1/4 cup cottage cheese

Always, Always be drinking water. It helps keep metabolism levels high and helps break down fat. I know that you can do this. All I am asking for is two weeks of DEDICATION and HARD WORK. I want you to be able to see just how capable you are to lose weight and see results. Make today a good day. Good Luck.

Don't Give up

I am a personal trainer and the one problem that I come across the most is that it is easy for people to give up. Now I could sit here and tell you that I was raised to never give up and fight through problems, and to be honest, I was, but so was everyone else. So my question is; Why do we all tend to give up on things? Is it because we really don't care about them or is it because they can get hard and time consuming? I believe the the latter is the answer. If things were easy we would all do them. If creating a million dollar business was easy, this country might not be in so much debt. If becoming a professional athlete was easy, I'd be going toe to toe right now with Tim Tebow. If losing weight was easy, shows like the Biggest Loser and other transformation shows would not exist. But I am here to tell you that THINGS ARE NOT EASY so deal with it. I believe that our attitudes determine a lot about our character. If we think losing weight is going to be hard, well then it will be. Now I am not saying that if we think it's going to be easy then it will be, but when the scale doesn't show how hard you worked that week it will be easier to buck up and KEEP GOING. Attitude my friends will go along way in every aspect of life, be it negative or positive. So here is my point; Losing weight is a war not a battle but to ever have a chance of winning a war, you must go to Battle. So today, when it is time to make the decision of going to the gym or staying home because work was just "too hard" today, just do your self a favor and say, I AM GOING TO BATTLE today. The war of obesity in America is kicking every one's ass, so what are you, yes you, going to do about it today? As for me, I am going to battle.

Keys to a HUGE back

Most guys in the gym focus on two muscle groups, Chest and Arms, but having the HUGE look only comes through having a Crawling out of your Shirt BACK. Having a wide and strong back not only makes you look great but all other muscle groups will grow as well. I found a great article on Bodybuilding.com that goes into detail about the back and some of the top workouts for the back. Here is the link:
http://www.bodybuilding.com/fun/get-mile-wide-with-terry-crews-cobra-back-workout.html?mcid=NL-NEWS02081111&rmid=August_Newsletter&rrid=1172475

Good luck today and never stop reaching for your own personal goals.

Three "Must Do" Things for Results

People everywhere are looking for answers to health questions and they are trying just about every thing they can to see results. Well I am going to give you one more thing that if followed, with diligence, I know results will come. This piece of advice is three fold. Are you ready?

1. Don't ever underestimate Nutrition


2. Make time for lifting weights, man or woman


3. Cardio, Cardio and more Cardio

I know this seems old school or too basic but it is the simple most basic things that always get results. If you want strong legs you have to squat and if you want a big chest you have to bench press. It is time to get back to basics people. It requires time and effort to see physical results so make that time now and get back to the basics.

Plugs for Two Websites

Hey every one hows it going? So I found two awesome websites that I thought I would try and promote a little bit on my blog. The first one is called Spark People. This website is a full access pass to learning how to "diet" and eat right. This site is 100% free and has numerous benefits. It tracks calories, plans meals for an entire week and even creates grocery lists for you. It offers tips, recipes, nutrition facts and much more. It is awesome for any one at any level of fitness.
The second website is called Shape Fit. This website is dedicated to giving and creating workout routines that are very specific to each individual and their goals. Weight loss, core, muscular strengthening and toning and much more are offered here. It is very user friendly and easy to understand. Check out these websites. They are on the top of this blog on the left hand side of the home page. Good luck today and never stop trying to reach and surpass any goals you have set in your life.

Quick Tip

Here is a cool little article that was posted on yahoo.com and I thought I would post it for anyone who is out there reading this blog. Here it is:

http://shine.yahoo.com/channel/health/blast-off-fat-way-faster-2492233/

Change Up your Routine

Hey everyone today is a perfect day to learn something new about fitness, even though it may seem like a simple thing the results you will see and feel are amazing. Are you ready for the "secret"? Here it is. People suffer from the habits they have, and our habits in the gym are among the top habits we need to change in order to see results. So, CHANGE IT UP! Here is a list of things that can help you figure out what to do to make even the smallest changes first:

• Try New Training Tools= get out of your comfort zone and try new movements or lifting techniques


• Try one new machine or lift= do not get stuck using the same machines or lifts, change it up


• Start doing a new Cardio workout= get off the treadmill and try the bikes or a track or water aerobics


• Find new ways to workout from home= we don't always make it to the gym right, that is still no excuse for not getting in a workout every day


• Try New Healthy Recipes= use spices, lean meats instead or red meats or even try new things that you haven't tried yet

Today is a perfect Day to CHANGE IT UP. Good luck today and when you are at the gym make your precious time count, do not waste it.

Training Core

Everyone looks in the mirror right? I would venture to say that we all look directly to one place in particular, the stomach. We all spend countless hours in the gym, running our legs to death and doing crunches till we can't sit up. Here is the secret people, toning our core is a science. A lot of America spends 35-40 hours a week sitting at a desk and as a result a lot of Americans suffer from bad posture and low back problems. I found a very impressive article on this very topic. They make the argument that to obtain a stronger core we must strengthen our backs first. Click on this link to read the full article:

http://www.msnbc.msn.com/id/43222899/ns/health-fitness/

Believing in Yourself

"Man often becomes what he believes himself to be. If I keep on saying to myself that I cannot do a certain thing, it is possible that I may end by really becoming incapable of doing it. On the contrary, if I have the belief that I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning." -Mahatma Gandhi

If I could say anything to add to this quote it would simply be that we are in charge of every decision we make and all decisions shape us for the better or the worse. Start TODAY!!!!!

Week 4 to a Better Chest

Hey everyone here it is the final week of workouts to an overall great chest. I hope that you have seen results and have felt your overall strength improve. I won't waste any more of your time so here it is:

Lower Chest Focus

• Decline Bench Press 3 sets, 12-20 reps


• Decline Dumbbell Press 3 sets, 6-12 reps


• Upright Cable Crossover 3 sets, 8-10 reps


• Flat bench Press 3 sets, 10-12 reps


• Weighted or Body weight dips 3 sets, to failure

Good Luck today and I hope that wellness and fitness are starting to become a part of your everyday life.

Week 3 to a Better Chest

Hey everyone how is it going this week? I hope by now you have found that enthusiasm to incorporate fitness into your daily lives because, lets be honest, it is important. If you have been following this blog you know that it is time for me to reveal Week 3 to a better chest. This weeks focus is on the upper chest and uses both dumbbells and bench presses. Here is the routine: Upper Chest Focus

1. Incline Bench Press, 2-3 sets, 12-15 reps


2. Flat-Bench Dumbbell Press, 3 sets, 8-10 reps


3. Incline dumbbell Press, 3 sets, 6-8 reps


4. Incline Dumbbell Flye, 3 sets 15-20 reps


5. Low-High Cable Crossover, 3 sets, 10-12 reps


6. Decline Push-up, 3 sets to failure

Good luck this week and simply do your best to do something, anything at all to make fitness a part of your life this week.

How to Eat On the Move

Everyone has a busy life. We either are working for 40 hours a week, going to school full time, trying to handle our daily lives or simply finding ways to stay busy. Fitness and Wellness should not come last on our list of things to take care of, and yes I know that sometimes it can be difficult to maintain a healthy diet or lifestyle while we are on the move. So here is a good sample of what a busy day's diet could look like.

• Breakfast= 2 pieces of wheat toast with peanut butter and a banana. You cant go wrong with egg whites or oatmeal if you have the time.


• Mid-morning snack= 1 string cheese or piece of fruit like an apple or orange


• Lunch= 1 turkey breast sandwich with little to no mayo, 1 serving of crackers (wheat thins etc.)


• Midday snack= Carrot sticks or serving of fruit. 1 granola bar


• Dinner= 8 oz. Chicken breast with 1 cup of chopped broccoli and 1/2 cup of brown rice. If you're craving salad, go ahead, simply limit the amount of dressing you put on it.


• Nighttime Snack= 8 oz. cottage cheese/serving of fruit. Slice of bread with peanut butter. Or a fruit smoothie.

So there you go, a busy days menu. A couple of tips are avoid foods with high amounts of salt, if you are having fast food order grilled chicken or and limit the amount of cheese you order, drink plenty of water, not soda pop, water. We all know the basics of proper nutrition so use your knowledge and make smart decisions. Pack ahead of time and exercise discipline. Good luck today.

9 Ways to Burn Fat FAST

If you have been a follower or simply glanced over this blog you know that I am a huge fan of Bodybuilding.com. They offer the largest range of fitness, weight training and nutrition articles and supplements out there. This is the latest article that I found that will help or at least get you pumped up to start burning off those calories. This article reveals 9 simple ways to start burning fat fast. Here is the article link:

http://www.bodybuilding.com/fun/9-ways-to-burn-fat-fast.html

Good Luck Today. From where I am sitting, the sky is blue and the sun is out. It is truly a great day.

Worst Late Night Snacks/Meals

Earlier today on Yahoo.com I read a very interesting article that I think everyone should read. We all tend to get hungry as the clock keeps ticking. The problem is not that we eat late night snack but it is what we are snacking on that is the problem. I advise you to read this article and really take it in. Here is the Link:

http://health.yahoo.net/experts/eatthis/best-and-worst-late-night-snacks

Good Luck today and simply keep on working hard. I promise it will pay off.

Week 2 to a Better Chest

So by now any of you who have tried week one to a better chest are probably anxious to move on to Week Two. Well you are in luck. I am about to show you week 2 of this 4 week program. Two words of advice, first off be sure to warm-up before you put your chest through this workout. It is intense and your muscles will thank you for stretching and a proper warm-up. Last piece of advice, only do what your body can handle. Proper form is more important than throwing around a bunch of weight. Are you ready? Here it is:

Middle Chest is the Focus

Bench Press 2-3 Sets of 12-15 reps
Flat-Bench Dumbbell Press 3 sets 8-10 reps
Bent-Over Cable Crossover 3 sets 6-8 reps
Dumbbell Pullover 3 sets 8-10 reps
Decline Dumbbell Press 3 8-12 reps
Push-Ups 2 sets to failure

Good Luck today! Remember following this workout it would be wise to drink a protein shake to stimulate muscle growth and start the rebuilding process. Have a great day.

Cardio/Weight Training Routine for Women

I recently came across a very intense, or what I consider intense, workout session for a Woman. If you are scared of the weight room or you simply do not want to be around all the screaming guys in the weight room here is a great cardio/weight training session for you. The weight training part will be done using the machines that they gym has. Are you ready? Grab your note pad or a pen and paper because this workout is worth remembering.

Warm up= 3 minutes on treadmill/bike at 3.0 speed
3 sets of 12-15 reps on the leg press machine (25 seconds in between each set)
3 sets of 8-12 reps on shoulder press machine
3 minutes of cardio run on treadmill at a 2.0 incline (make sure you are running/jogging)
3 sets of 10-15 reps on lying or sitting leg curl machine (Hamstrings or back of thigh)
3 sets of 8-12 reps on chest press machine
4 minutes on stair master or running up and down stairs
2-3 sets of leg extension machine (quads or front of thigh)
3 sets of 8-12 reps on preacher curl machine (biceps)
1 minute jog followed by 1 minute fast pace run followed by 1 minute jog
sets of 8-12 reps of standing or sitting calf machine
2 sets of 8-10 reps of cable pull downs (back)
3 sets of body weight dips
2 minute cool down jog

Sounds like a lot of stuff for one workout but if you do all of these exercises you will have hit each major muscle groups on your body. This workout focuses on strength and cardio. Good luck with this routine and if you feel like it post a comment on the bottom of this post and let me know what you thought of the workout.

Interval Training

For as long as fitness has been around people have used the treadmill or stair master to get in a good cardio workout. These two machines are great but here is a much better way of training that will help anyone increase the amount of calories burned in LESSER amounts of time. It is called Interval Training. Interval Training combines both short and high intensity bursts of speed with slow phases to let your heart rate drop and your body recover all repeated in one session of cardio. The goal in this type of workout is to put your body into an anaerobic state rather than an aerobic state. An Anaerobic state is when your heart rate goes from high to low back to high. This makes the body work harder resulting in more calories burned in lesser amounts of time. Here is a quick and simple example of an Interval Training Session:

• 3 minute warm-up
• 2 minutes of an intense jog or run (you determine the speed)
• 1 minute walk to slow down your heart rate
• Repeat this cycle for 20 minutes

This is a very simple example however; I found a great article that goes into much more detail about Interval Training. Check it out at

http://sportsmedicine.about.com/od/tipsandtricks/a/Intervals.htm

Good Luck today and push your body to burn the most calories you can in this Interval Training Session.

Healthy Snacks Between Meals

Everyone has heard that snacking is what kills diets and no matter how hard we fight it, snacking is just human nature. I personally feel that if we can't beat human urge to snack than we just have to beat it using our brains. If we are going to snack lets make it things of value, things packed with nutrition and protein rather than things filled with junk. Here are some pointers for just about every type of snacker out there.

• Veggies and Fruits make for low calorie healthy snacks that fit in perfect between the bigger meals of the day.
• For the people with a sweet tooth; snack on your favorite in-season fruits.
• For the people wanting a crunch; chew on some celery with peanut butter or carrot sticks with light ranch dressing
• Come prepared for the day with snacks from home. It saves money and saves calories if you snack on something from home rather than running to the vending machines daily.

I have some people say that they workout so they can eat more of what they want. While this is a good way of looking at things lets not forget that fitness goals and dreams cannot be reached if poor nutrition is in the picture. Here is the last thing Ill say on this; Give yourselves a day that you can be a little laxed on your diet. Eat some ice cream or a cheeseburger, IT'S OK I PROMISE. Good luck today and hopefully this little message helped out.

Not only for Guys

Believe it or not, lifting weights is not only for men. Women who lift weights see results faster and even surpass expectations. Here is something to think about. You can burn 8-10 calories every minute you lift weights as compared to 10-12 calories when running or jogging. Not to big of a difference right? But here is the cool thing. Lifting weights generates what is known as a metabolic spike which has been seen to last up to an hour after you're done working out. What this means is that due to this metabolic spike your body continues to burn off calories because it is trying to help your muscles recover. Simply put in one half hour of weight training your body could burn up to 300 calories plus another 100-150 after you're done. So ladies, don't be afraid of the weight room. Lifting weights is an essential part of shaping your muscles. Here is a killer workout for you to try just simply to test whether or not you feel those calories burning off.

BACK
Machine Pulldown 3 sets/20,15,15 reps
Machine Sitting Row 3 sets/20, 15,15 reps
Lower Back Extension 3 sets/20,15,15 reps

Triceps
One arm cable pushdown 3sets/15 reps
One arm Dumbbell kick back 3 sets/15,12,12 reps
Rope Extension 3 sets/12,12,12 reps

Biceps
Straight Bar Curl 3 sets/10,12,15 reps
Hammer Curl 3 sets/ 10,12,15 reps
Machine preacher curl 3 sets/15,12,12 reps

Good luck today and make sure to follow this workout up with 20-30 minutes of cardio to feel maximum results.

Four Weeks to a better CHEST

Most beginning weight lifters are after two things; big guns and huge Pecs. In this post I will talk about simple keys to follow while building up your chest and at the end I will give you week one's routine. The following three weeks will be released starting next week, March 13, 2011. These keys, when followed will help your chest gain the maximum results possible. Here they are;

1. Check your EGO at the door. If you can't bench 300 pounds cleanly don't try it. Do what your body can take and muscle WILL grow.
2. Use Proper form. Using proper form will keep all the resistance and strain focused on your chest and not your delts or triceps.
3. Don't bounce the bar off your chest. This is not only dangerous but it releases tension of your pectorals and puts it on other muscles, this is not good
4. Use a spotter. Using a spotter can help you get stronger and more defined because you will be able to do more reps. I didn't say more weight because doing more reps will help you develop muscle.

I know these Keys may sound simple but they are the basic fundamentals of learning to build a stronger and bigger chest. So, are you ready for Week One's routine? Here it is:

Exercise Sets Reps

Bench Press 2-3 15-20

Dumbbell Bench Press 3 6-8

Incline Bench Press 3 8-10

Incline Dumbbell Flye 3 10-12

Smith Machine Decline Press 3 12-15

Push-Ups 3 to failure

Good Luck today and remember that this routine is only first. There are three more to come that intensify as the weeks go on. Check out the advertisments at the bottom of this page in the cream colored box to get hooked up with deals, latest products and articles.

Eating Before Bedtime???

It is 10:17 p.m. and I just had a light snack, well light in my book. I drank two scoops of casein protein with 1 Tbsp. of peanut butter all mixed in low-fat milk. This might seem odd to some of you, eating before bed but I am here to tell you that eating a small snack before bedtime is very important.
Our bodies burn up a lot of muscle mass as energy while we are counting sheep at night. When we are asleep we aren't consuming or putting protein or calories into our systems which means that we are running out of fuel as we sleep. Putting quality calories into our bodies before we hit the pillow helps to cut down on muscle catabolsim, or the break down of muscles during prolonged periods of exertion. So the question is simple; What SHOULD I eat before bedtime?

Mass-Gain= Before going to bed, eat a snack that equals about 350-400 calories that is high in proteins and slow-digesting fibers and fats. Examples are cottage cheese, casein powder, deli meats, peanut butter, nuts, seeds and the almighty EGG.

Getting Lean= Before going to bed, eat a snack that equals around 100-150 calories. I know you just worked those calories off but trust me when I tell you that your body needs to keep fuel inside its tank to continue to cut calories while you sleep. Examples are cottage cheese, peanut butter, slow-burning carbs or sugar-free yogurts.

Good Luck tonight and Never, I mean Never underestimate the power of a good nights rest.

Intense Workout Without Weights

Look, not everyone has the time nor desire to go to the gym everyday but still has the desire to get a great cardiovascular workout in. Even though lifting weights is the best way to build and sculpt muscle there are some very effective ways to do this at home or away from the gym. Sometimes a few intense sets and reps can be very productive if they are done correctly and with a great amount of focus. Here is a sweet 3-Round training session for the at home people or gym haters out there:

Round 1

• Jumping Jacks: 1 Minute
• Wide grip or close grip push-ups: 1 set of 10
• Normal Straight up floor crunches: 1 set of 20
• Body Squats: No weights, 1 set of 15-20
• Jog in place: 1 minute
• Rest: 1 Minute

Round 2

• Bike Pedal (lying on back): 1 Minute
• Jump Rope: 2 minutes
• Lunges: 1 Set of 20 each leg
• Push-ups: 1 set to failure
• Bar twists: 1 set of 20
• Jumping Jacks: 1 set of 20
• Run in Place: 1 Minute
• Rest: 2 Minutes

Round Three (You're almost done, Keep it up)

• Bike Pedal: 1 Minute
• Jump Rope: 3 Minutes
• Shadowbox: 2 Minutes
• Push-ups: 1 set to Failure
• Floor Ab crunches: 1 set to Failure
• Lunges: 1 set of 20 each leg
• No weight Squat: 1 set to Failure
• Jog in Place: 1 Minute
• REST!!!!

Try this workout and see just how intense an at Home Workout can really be. Follow up this workout with a Whey Protein Shake to assist your bodies breakdown and repairing of your muscles. It is a real simple fact, the body needs to break Protein down to Amino Acids to build Muscle. If you don't have Protein, you cannot build Muscle. Good Luck trying out this workout. Leave Comments or Questions if you want.

Don't get Down

Anyone who has ever tried to lose weight, build muscle and break records knows that accomplishing goals takes time and above all else, EFFORT. People jump on the bandwagon of using supplements thinking that they are magic pills and powder. Well I am here to tell you that is not the case. You can take all the pills, drink all the powder in the world and you WILL NOT reach your goals with out EFFORT. Don't get down on yourself. I promise that with the right instruction that you can read about, link to and create from this blog you will find success and you will HIT A PERSONAL BEST as often as you wish. GOOD LUCK today and remember, don't get down on yourself.
Here is a simple but very nutritious breakfast recipe.
http://www.breakfast-recipes.com/recipes/basic_omelet.html

Health Quote

"To insure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness and maintain an interest in Life."
-William Londen

Top 10 Priority Supplements for Best Gains

I recently read a wonderful article that focuses on the top ten priority LEGAL supplements that any beginner or consistent weight trainer must be using to achieve real gains. The article was posted on Swolefitness.com I will give you the entire link later in this post. Having used nine out of ten of these supplements myself, I can attest to the effectiveness of them all. I know you cant wait to see what they are so here they are:

1. Whey Protein Powder
2. Casein Protein Powder
3. Creatine
4. Branched-Chain Amino Acids (BCAA's)
5. Beta-Alanine/ Carnosine
6. Nitric Oxide Boosters
7. Glutamine
8. ZMA
9. Carnitine
10. High Molecular-Weight Carbs

So there you have it. A full proof list of the most important supplements that you can take to reach your ultimate goals in building muscle. This article is amazing. It goes into the basic fundamentals of each of these supplements so just about anyone can understand them. If you're ready to read the full article here is the link:

http://www.swolefitness.com/fitness-articles/supplements/top-10-priority-supplements-for-the-best-gains/

GOOD LUCK and I can't wait to hear about your results. So become a follower and let me know about any questions you might have.

WELCOME

It wasn't to long ago that I picked up my first dumbbell. It wasn't long ago that my need, my hunger and my passion started racing. Now I find myself in the gym five days a week doing everything I can to feed my addiction. I look forward every time to peeling my sweat covered shirt off my fully pumped chest, for the absolute high of having pumped so much growth into my biceps and triceps that I can't muster the strength to straighten them. And just like all you bodybuilders, marathon runners, cyclists, hikers, athletes etc., the harder you train the bigger, the faster and stronger your addiction grows.
This blog is not intended for only one specific audience. It is meant for anyone who has the desire to reach beyond what your body is capable, achieve those long over due goals of yours into a reality. On this site you will find motivational quotes, specific targeted workout routines, health ideas, meal plans, articles related to fitness, supplements, training, events and much more.
Like I said before, this blog is not for bodybuilders only, it is for anyone looking to seriously attack their goals in the fitness realm of life. I hope you enjoy this blog and find it helpful. Please become a follower and leave comments and questions.
TODAY IS THE DAY YOU START YOUR JOURNEY!