NurtiFit Lust

Ability is what you're capable of doing. Motivation determines what you do. Attitude determine how well you do it. Start somewhere and you shall suceed!

Making Time is Necessary. And Your Weekly Recipes!

Alright folks, so the first week back into your fitness and nutrition journey after the holiday season, well my dying burning question: HOW ARE YOU DOING?!! Are you overwhelmed again? Or have you been sticking to your plan and slowly improving? In any case, I hope that you still know that if you believe in yourself the change will happen. It will be challenging but if you are not taking that first step and challenging yourself then what are you doing to make that change and how do you expect to change if you don’t put the effort in? Just remember no one else can do this for you, yes the tools are there and the help is there, but you are the one that has to put everything you can into it and morph into that beautiful butterfly you are and gain what you really want out of it not what you stand to lose. Think about that; the confidence, the sexiness, the life lesson, the value in yourself, the friends, the community, and the lifestyle worth living, all of it is what you will gain. Take a moment and really write it out in front of you, your goals, what you want to see, what you want to gain, and how to get there. Make it your priority and you will be surprised how fast the motivation will sneak up into your life every day and how fast you will encourage yourself to your own success.
Now, for a little nutrition talk. How is the meal planning coming along. Are you following up on some of the ideas that I have posted? Has any of it helped? Are there any suggestions you can give me to really help you get on track with your nutrition or are we just talking the lack of time to prepare and willingness? How about this; here is a common statement among many people looking to get healthy, or start a new lifestyle.
Statement:
I’m too busy to cook and I end up eating a lot of fast food, although I try to order healthier options. I realize that I do want to eat better, but the reality is that I don’t have a lot of time to cook or bring foods with me to work or outside of home. What can I do?
Answer:
First off I would like to ask do you cook meals at home at all? If yes, then next time you are cooking your dinner, throw a couple extra chicken breasts (or other proteins) on the grill or in the oven and make a little extra of the side dish you are preparing and Tupperware it up just like you would for left overs and you will be amazing that you just created at least two extra meals for yourself for the week. Now, I do want to tackle the eating out. Eating out is fine once and a while, there are plenty of restaurants that have healthy options available and even have nutrition guides to help navigate you to their best options, but remember having a fast food diet is not the key to happiness nor the key to a slimmer waist line. It’s all about timing and prioritizing your life, if it is important to you to make this change in your life, then you will do it and succeed at it. Will it take a while? Yes. Will you fail? Sometimes, but don’t look at it negatively and keep it positive and learn from your mistakes rather than dwell on them. Remember you have a body that is made primarily of food, so consider how you can invest a little more time in nourishing it. I encourage you to demonstrate self-love by deciding that it’s okay to take the time to seek out healthy nutrition. It is all about believing in you and dedicating your time to YOU and YOUR LIFE. The time is now, so why not? No more excuses. Remember you have all the tools in front of you, use them and ask for help.
So, now onto the weekly recipes and fun Kylan and I have been up to!
Breakfast:
Have time for a quick scramble? Try this one out for a change. In a pan put a little olive oil or coconut oil over medium-high heat, scramble 3 egg whites, a small handful of spinach leaves, some black beans and pre-cooked lean meat of your choice . Season it with pepper or your desired seasonings. Wrap mixture in an 8-inch whole-wheat tortilla or top a whole wheat slice of toast and finish it off with salsa and avocado.
Lunch:
Since we are all about the quick and easy; yet satisfying, try this lunch idea out! Grab a whole-wheat pita and spread one side with 2 tbsp. hummus. Add 1 large roasted and sliced ( you may opt for it to be fresh, cold and crisp) red pepper, 1 tbsp. crumbled feta, 1 tbsp. black olives, a few slices cucumber, and a small handful of mixed greens or baby spinach. Drizzle with balsamic vinegar, olive oil and black pepper if you prefer and enjoy!

Dinner:
Thinking hot and spicy to really get that metabolism going? Heat 1 tbsp. olive oil or coconut oil in a pan over medium-high heat. Add 1/8 tsp. crushed red pepper and ¼ sliced and diced onion and cook for about 4 minutes. At this point you can add fresh garlic if you want, do use a garlic press for this option and one clove. Add ½ a red bell pepper (again sliced and diced), ½ cup zucchini and squash (sliced and diced; yet again), and ¼ cup corn (fresh, frozen or canned) and cook for a good 5 minutes. Add ¼ lb. shelled and de-veined shrimp and cook until shrimp are pink in color and opaque. You may top with avocadoes and salsa if desired! Or even lay it in a bed of steamed brown rice, quinoa, or white rice.
How about that? Sound good? It is my favorite time again, here is what Kylan and I have been cooking up!
As usual our week always involves a little prep-cooking. We decided on a little steak and pork chops smoke grilled with a couple sweet potatoes rubbed with coconut oil and garlic.

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Of course, Kylan loves putting together his dinners so why not have a little fruit on the side and a pudding with sprinkles as a desert? Haha.

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Next, since the rainy days are usually the best days to cook a crockpot meal we decided on a pot roast with sweet potatoes, onions, and carrots. Yes it was simple and delicious!

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And as I am sure you know by now, I love to make Kylan laugh and enjoy special treats, I surprised my sick lil’ guy with some “car” pancakes! Check them out!

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Well, there you have it. Just a simple and sweet moment in the life Kylan and I live. Do not forget to surround yourself by the positives in life and really take time for a laugh or two a day. We do! 🙂

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Step into the Personal Side of Life..

Good afternoon folks!

I wanted to take a moment from my fitness and nutrition updates blog and write about something a little more personal and hopefully you too can relate and understand just like I have. Yesterday I took a moment and sat down with my dad, something I recommend many of you to do, is to sit down with your parents, grandparents, family, or people whom you look up to and admire and really listen to what they have to say. Now, I know sometimes we don’t always want to hear the words that come out of our parents or families mouths, but this time I have got to say I enjoyed every bit of the 4 hour conversation. In my younger years (yes I know I am not that old) I would say yes mom, yes dad, whatever and then go do my own thing because I always knew best, not that my life hasn’t ended up horrible or anything but there are certain points in my life that I know look to further understand and gain strength for. So with that I want to say, take the time to really evaluate your life, look at yourself and your family now and if you have the ever burning question in your head of “is this really where I want to be or can I finally take the time to change it,” and sit down and write it out on a simple piece of paper and really look at your life as it is now and the future with all your true priorities honestly straight in front of you. This will begin your journey into a self-help kind of situation and lead to great changes for true happiness and a life worth living. You can use this for just about any priority in your life; whether it is making more money, getting a healthier life style, creating a happy home, etc. the list goes on. Let me share a few last reasons on why this is important then I will catch you up on your weekly fitness and nutrition journey!

  • Self-help is empowering. Developing a self-help plan keeps you in control of your own destiny leading you into all aspects of your life and is emotionally satisfying by looking into the issues on your own; creating a feeling of being a responsible and capable adult.
  • Self-help means creating an effort with a plan to show your strengths and weaknesses, and reflect your personal choices about how to best address your specific issues.
  • Did you know that self-help makes other people feel good about you?  Your decision to gravitate towards self-help provides some assurance to other people who may be upset or disappointed with you because of your issues that you are working on and taking steps to overcome them. People always like the “proof in the pudding,” so when challenging yourself, you are challenging them to really see your true colors in a good way.  Meaning, your self-help efforts will be noticed and appreciated by those people around you who care about you or count on you. Everybody has someone; even your children need this from you.
  • With that last statement, this follows. You become a role model. If you have children, your pursuit of self-help is an excellent way to teach your children to be self-sufficient and capable when they grow up. Or even among your friends, before they may not have to courage to say something to you about you or them, now that you have taken initiative they may too and the relationship can grow strong and healthy.
  • Self-help really honestly creates a better, wiser person in yourself and throughout your life in all aspects. By increasing your self-awareness capabilities, your efforts can help you learn to recognize all kinds of problems before they occur, while occurring (to be fixed) and even after an event (it won’t happen again). As your ability to see things as they are, rather than how you would like them to be increases, you’ll find yourself willingly able to be your own best adviser, steering yourself away from bad decisions and towards good ones without hesitation.
  • As your path down self-help succeeds and you become that better and wiser person, the time you may have spent in therapy, counseling, or even running away from situations hoping they will automatically go away or get better becomes a thing of the past and you can truly wake up and enjoy the life you are leading because you have saved that time and effort and corrected it yourself.
  • Let’s face it one of the biggest perks of self-help is the fact that if you don’t want people knowing, it is all private and you can do it by yourself in the privacy of your home, car, office, ect. It is your time and your business, not anyone else’s. Of course, as the days go on and people notice a bounce in your step or a change in your life they will ask and in return you can share this one secret, it is called self-help.
  • Last but not least, self-help is a very inexpensive way to changing the person you are now and getting you to the person you want to be. Go ahead and check out your local used book store; cheap, easy, helpful books there.

Alright so that’s my blog for today. I figured I would share a little insight in my life and let you know that I am just as human as everyone else, so don’t be afraid to speak up and talk to myself or others, the help is here and there just waiting on you to ask.

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Feeling the Stress of the Holidays? Plus your Weekly Recipes!

Good Afternoon Folks!

How are the holidays treating you? Has it been tough to stay on track or are you enjoying the moderations you’re allowing yourself to have while still busting your behind in your workouts? In any case, do remember to take time for yourself and relax a bit. I wanted to share a few quick tips on relaxation in the form of mediation.

  1. Mediation can restore the optimism, self-esteem, confidence, and motivation you can be forgetting you had through stressful and worrisome times. Therefore you doubting yourself is something of the past!
  2. It lowers blood pressure and slows down your cardiovascular system to a calm and easy to manage state of mind throughout your nervous system too.
  3. It also can release and diminish any fears you have going on in your own thoughts and as well as reduce the anxiety that may be running your life.
  4. Mediation also can restore balance to your digestive system and aid in the absorption of the nutrients your body needs and craves.
  5. It can help with relieving the muscle tension you may have throughout your body from the hard training you have been doing or simply from a bad night’s sleep or even stress.
  6. Yes, speaking of bad night’s sleep, mediation can relieve you from insomnia as well as those headaches or migraines you may acquire.
  7. Finally, one great thing about mediation is with the confidence, relieved stress, relaxed mind and body; it can all help in improving depression if you have traveled that pathway.

Now that you know how mediation can help you, where do you begin?

  1. Begin with the basics like “Quiet Mind.”

This would mean your thinking becomes quiet. You simply stop focusing on all the stresses, negatives, worries, ect and just let the voice within you be quiet. Yes it is easier said than done but just like the fitness and nutrition journey you are on, everything starts with that first step. So quiet your mind, literally think of nothing. Take five minutes each day and practice this technique and soon you can master it.

  1. Secondly, Focus on NOW.

This would mean rather than focusing on the past or the future, focus on right now. This involves experiencing each moment and letting it go, experiencing the next. This is just like quieting the mind; it will take time to master but give it a try and don’t look to your future nor look behind at your past, sit exactly at this moment and experience it then let it go.

  1. Thirdly, Alter your Consciousness.

This would mean that with time, maintaining a quiet mind and focus on the present can lead to an altered level of consciousness that isn’t a sleeping state but isn’t quite your average wakeful state, either. But it brings you fully into mediation and helping with the list mentioned above and improving your overall well-being.

Ok, now that those basics are reviewed simply sit in a comfortable position and begin to think of yourself as an ‘observer of your thoughts,’ just noticing what the narrative voice in your head says, but not engaging it. As thoughts materialize in your mind, just let them go.

Or you can sit and focus on something intently, but don’t engage your thoughts about it. It can be something visual, like a cup on your countertop, or listening to some soothing sounds or even your own breathing. Just slip into that altered consciousness with your quiet mind and “now” state of mind.

You may also find that yoga or even spiritual mediation can be forms of mediation that are easier to slip into and completely feel relaxed by the end of the session or moment you create. Whichever meditative techniques you use, the potential benefits are clear and numerous, making it one of the more commonly recommended stress management practices. So what are you waiting for? Take this helpful note and try it at least once a week and see the benefits for yourself.

Alright, now that I have explained a quick important note crucial to your overall well-being especially during the holidays and even on fitness and nutrition journeys let’s dive into how you are doing and the weekly recipes and fun stuff Kylan and I have been up to.

I do hope that you are keeping up on your journal and have been reaching your goals along the way. Is there anything I can help with? Maybe some new workout ideas or suggestions on concerns you may have about your journal you are keeping? Make sure you contact me I am here to help and enjoy making fitness and nutrition part of your life!

Alright, for the recipes.

Breakfast:

Blend together ½ cup frozen strawberries, ½ cup frozen blueberries, 1 cup plain low-fat yogurt or greek yogurt, 2 tsp. honey or cinnamon, and ¼ cup milk of choice. You can add any frozen fruit you desire!

No blender? Easy enough:

Layer together: 1 cup plain low-fat yogurt or greek yogurt sweetened with 1 tsp. honey or cinnamon, ½ cup granola (homemade or store bought), and ½ cup frozen blueberries and strawberries (or desired frozen fruits).

Lunch:

Simple and easy. Tear ¼ head of romaine lettuce into bite-sized pieces or if you have it available grab a few handfuls of either spring mix or baby spinach. Top the leafy greens you desire with ½ tomato, ½ avocado, 2 slices deli turkey or desired meat (you can even use canned tuna), ¼ sliced red onion, 1/8 cup shaved Parmesan, 1 tbsp. olive oil, 1 tsp. balsamic vinegar, and salt and pepper (or desired seasonings) to taste.

Dinner:

It almost is winter and the temps outside are dropping, warm up your night with this simple soup. In a medium saucepan, combine ¾ cup vegetable broth, a pinch of crushed red pepper flakes, and ½ tbsp. olive oil. When it reaches a boil, stir in 1/8 cup uncooked couscous, ¼ cup broccoli, and ¼ cup cauliflower (or desired vegetables) and cook until tender. A quicker version you may use frozen vegetables of your liking, but fresh is always the best! Serve topped with sun-dried tomato pieces and 1 thinly sliced scallion.

Ready for some fun? Check out what we have been up to this week!

We began this week with a little craving for breakfast food, yes we are talking pancakes, eggs and ham. We came up with a “sweet” idea of red velvet pancakes mixed with blueberries. Turned out quiet yummy!

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Next, as part of our countdown to Christmas activities we decided that homemade chicken, garlic, mushroom, and tomato pizza! Kylan enjoyed that a lot!

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We also put together a pork shoulder with onions and mushrooms in the crockpot overnight. Though, if your like me and eat like a horse, the smell of food cooking all night can keep your mouth watering and you may end up with lack of sleep thinking it is dinner time every couple of hours. But, hey it was ever so tender and delicious! Pair it with a side of veggies and sweet potato and your set!

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We also had another chance to cater and make a big fun meal. We barbequed up some bison burgers with portabella mushrooms. I choose to make a lettuce wrap out of my “works” burger but Kylan did enjoy his cheese burger with pickles! We also paired it with homemade potato salad and even threw in some homemade fudge!

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Also to my surprise as we were catering, Kylan decided he was going to put his kitchen to use for his own lunch. Teach them while their young and they will thank you later!

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Ahh, the Holidays are Coming up! Weekly Recipes and Tips to Keep You Going!

Good afternoon folks! How is the month of November going for you? Is this 2nd month of your fitness journey doing well? How is the journal or logs you are keeping going? Hopefully it is progressing, even if it is slow progression, it is still progress!

Just as a reminder, for the remainder of the month two, keep the 40 minutes of cardio 3x a week, but do increase your added abdominal exercises to 3 sets of 10 and your pushups of 10 to 2 sets.

Don’t forget there are several exercises that you can perform for your abdominals. Ask away, and I can share and help you.

Now that you have the rest of the month planned out, let’s again go over this coming week holiday THANKSGIVING! I would like to again share what I previously blogged about for the holidays and cooking tips.

The top most nutritious holiday foods you must not skimp out on!

1. Cranberries: The antioxidant and anti-bacterial properties of the cranberry are recognized in improving cardiovascular health and possibly offering protection against certain cancers. They are naturally tart, but if you add a fresh orange or fresh apples, they can be sweeten up perfectly for that Turkey you are roasting or added on top of your oatmeal.

2. Speaking of turkey, turkey is part of many holiday celebrations. It is high in protein and a source of iron, B vitamins, zinc and potassium. The white breast meat is lower in fat than the dark meat and the skin. Just make sure you bake it or smoke it verses deep frying it! And there are always leftovers to enjoy on sandwiches or as meals for the next few days.

3. Along with the turkey is the potatoes and gravy. If you can, choose sweet potatoes. The sweet potato is a very good source of dietary fiber, potassium, vitamin A and C and calcium. It can be baked, pureed or roasted with other vegetables. Skip out on the brown sugar or marshmallows and either add a little butter or some olive oil and black pepper or other spices of your choice.

4. Of course, there is always that green bean casserole, but sometimes that can be packed with way too much, umm should we say love? Anyway reach for some Brussels sprouts instead. Those little sprouts are low in calories but rich in omega-3 fatty acids, vitamins C and K, and potassium. Steamed or stir fried, you can dress them up with crispy cooked bacon or pancetta or toss with a dressing of olive oil and balsamic vinegar. Don’t worry; you can still have your green beans, just try to have them tossed with olive oil and spices to protect the fact that they are too highly nutritious.  They are considered an excellent source of vitamin C, vitamin K , manganese, vitamin A, dietary fiber, potassium, and folate. They are also rich in the antioxidant vitamin C, which may protect against the development of cancer, heart disease, as well as helps to boost the immune system.

5.Your Christmas ham: Though, it has been thought to be an unhealthy food, ham is rich in monounsaturated fatty acids like oleic acid which helps to increase good cholesterol and decreases bad cholesterol that causes the buildup of plaques in the arteries that leads to a stroke or heart attacks. Welcome back Christmas ham!

6. Drinks to warm up with! Cocoa and fresh cider. Chocoholics, rejoice! Yes, eating small amounts of chocolate, as in a serving, lowers blood pressure and in turn may lower your risk of stroke or coronary heart disease. Of course, choose wisely. Choose dark chocolate containing at least 70 percent cocoa solids. Those contain higher levels of the antioxidant flavonoids responsible for its health benefits, like helping lower LDL (bad cholesterol) and increase HDL (good cholesterol). And for the fresh cider, you can’t go wrong with freshly squeezed apples. Apple cider or apple juice can reduce the risk of heart disease and the antioxidants called flavonoids in apples also inhibit the growth of certain types of cancer cells. Not bad to warm your soul with?!

Ok, enough of the review right? I just want to stress to you that you need to keep in mind that even if you relax a little this week it is ok. Take the time and enjoy your holiday week. Best part of that is your body and mind appreciates it and you will come back even stronger and more determined. It always is best to take your rest days and even one week a month just to focus on body weight exercises instead of always hitting up the weights. This gives your body a chance to rest and full recovery mode of your muscles to hit your next three weeks hard again.

Anyway don’t forget to include yourself in your THANKS this week, after all, YOU ARE THE ONE IS PUSHING YOURSELF AND BELIEVES IN YOUR GOALS. If it wasn’t for YOU, YOU wouldn’t be where you are. So keep up the hard work and dedication; success is yours!!

Ok for this week I thought Kylan and I would share our catering skills on top of the usual breakfast, lunch and dinner idea recipes that we share with you weekly. Hope you enjoy it and don’t forget to share your ideas and tips with us! Thank you!

Ps- HAVE A LOVELY WEEK AND HAPPY THANKSGIVING! My thanks goes out to all of you; thanks for following Kylan and I we defiantly enjoy y’all!

Breakfast:

Heat a pan over medium heat. Season 1 egg with salt and pepper if you want, scramble, and cook to desired consistency. Top egg with 1 slice cheddar cheese or swiss cheese; allowing it to melt. Pile egg and cheese on 1 toasted whole-wheat English muffin or slice of whole grain/wheat bread and add 1 slice of desired meat protein, make sure it is cooked. A good idea is Canadian bacon, turkey, chicken, or even lunchmeat.

Lunch:

Spread 1 8-inch, whole-wheat tortilla with 1/8 cup mango chutney (if you don’t have any simply heat up some frozen mango chunks in microwave and top the tortilla with it). Add 2 slices deli ham or turkey, 1/8 cup crumbled queso fresco or feta cheese, and 1 tbsp. chopped scallion. You may add honey, salt, pepper or other seasonings if desired. Fold in half and grill 2 to 3 minutes on each side. Cut into quarters and serve.

Dinner:

Cook 1 serving angel hair pasta (or desired pasta, whole wheat or protein packed are good options!) according to package instructions. Meanwhile, combine the juice from ½ a lemon, 1 garlic clove, 1 tbsp. olive oil, ½ of an avocado and 1/8 cup basilin a food processor and puree. Toss together pasta and sauce and season with salt to taste, if desired. If you want add some ground turkey, chicken, and mixed veggies if you want for a complete meal!

Ok here is what Kylan and I did for our catering over the weekend for the UFC fight. Great food, Great fun, Amazing fights!

We started our day out with baking some homemade SNICKER-DOODLES!

  He couldn’t wait.. gobbled them up! 🙂

 On to making HOMEMADE CORNBREAD MUFFINS!

  On to the RIBS!!

  We made HOMEMADE PLAY-DOUGH while the ribs were smoking n cooking.

  As the ribs finished up we made ULTIMATE TWICE BAKED POTATOES!

  Everything turned out GREAT! Best thing was it was Kylan APPROVED and of course BENTLEY approved too!

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“Iron Bug” my LEGS!

Here is a really good and fun lower body workout! Check it out!!

Warm up with 100 floor bridges, and 100 laying clams, each side… maybe get some pull-ups in too, like 25-50 reps…

Deadlifts, standing on an inch or two high mat, close stance do sets of 5 to a max, super setting with dumbbell straight legged deadlifts, feet out wide for reps of 8-12, 3-4 sets. Kind of heavy…

Then do wide stance box squats for reps of 20, and don’t skimp on the weight, this should be a challenge, like 115lbs for 3 sets!!

Throughout the session sit on a bench or box and have a dumbbell on end on top of your knees, and have your toes elevated on something, and do calf raises for 25-50 reps 4 sets….

Do some high rep walking side lunges, with some weights, if your feeling frisky, put those dumbbells your carrying above your head!!

Then hit some abs, like reverse crunches hanging, or laying… and super set that with some plate Zercher Good Mornings, hold a 45 plate to your chest and take a bow, keep legs mostly straight, and arch hard, work your back and butt!!

That should be a good one!! Any thoughts??!! Let me know if your following along on these workouts! I want to hear what your training logs look like 🙂

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Why yes I lift heavy, my “Iron Bug” strikes again!

Ok so start with a warm up of upside-down pushups (a good 2 sets of how many reps you can do to failure) and some single arm overhead presses, keep them heavy for 5-8 reps 3-4 sets.

Now, onto the workout.

Start with reverse grip over head press, use a curl bar… 15-25 reps for 3-4 sets…
Dips would be good, 4 sets of 25…

Super set with pushups…
Hit some pullovers 15 reps for 3 sets…
Super set with bent over reverse flys with dumbbells….
15-25 reps…. 3 sets….

Then hit some chest flys with the bands you have, and finish up with 3 minute Plank.

Well, how did that workout feel? I certainly am liking the “pump” these are giving me and the nifty part of it is the excitement I get when I receive a new workout the next day, not knowing what it will be until I wake up in the morning! Talk about fun!! 🙂 Hope you all are enjoying these!

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Time for an “Iron Bug” workout!

You could start with 2-3 mins of jumping rope, every time you slip, that’s 10 pushups to he done at the end of time.

Then grab a 25lb plate, start by holding it on the sides, the do 25 curls, then immediately to overhead presses (all movements will be done for 25 reps, if you can) then keep plate overhead and do tricept extensions, keeping your elbows close to your head. Then switch to a bent over row, then hold the plate to your chest and with feet wide, keep your back locked and take a bow, bend at the waist and push your ass backwards. Then hit some side lunges alternating legs, side to side. That should be good for that one, that’s called a complex.

Then go to some jumps, like as far as you can, and as high as you can, or over or onto a box, just mix it up with shit, get 50-100 jumps, not in a row, split them up into like 10’s.

Then do 4 long sets of lunges, front, back, and side, after one direction, and these should be for a good distance, do some leg curls, attach a band to your ankle, and something stationary and sit onto something and curl your leg back hard and far, get lots of range of motion, and keep constant tension on the band.

Then do straight legged Deadlifts with dumbbells for reps of 15-20, followed by standing and then seated calf raises for 50 reps each, and then hold a dumbbell not on the handle, but stand it up, and grab the top weight part, have your feet real wide, and hold the dumbbell between your legs, it should be heavy, push your hips back and lower yourself, touch the dumbbell to the ground and rise back up, do 25 reps, hit that circuit 3 times!!

Well, how does that feel? Feeling the “Iron Bug” yet? This is definitely a fun way to revamp your training and push for heavier weights, but remember all these workouts can be done with any weight you choose. You do not have to lift extremely heavy, it just is my personal liking! Good luck if you take on these challenges! Go hard or go home!!

 

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Mmm.. Heavy Up my Weights Please!

Ok folks, are you ready for another round of “bitten by the iron bug?” Here’s another workout to try if you’re thinking about switching up your routine and lifting heavier weights. Grab your water jug, a towel and chalk up those gloves! It is go time, go hard or go home!!

Legs aka Lower-pull Workout:

  • Start with some heavy dumbbell Farmer Carries, so grab the heaviest dumbbells you have and go for a 100 yard fast walk.
  • Stand on a 45lb plate and do some Deadlifts do sets of 5 to a max (in between sets I did 50 box jumps for fun.. hehe)
  • Then do some Back Squats with your feet wide for 5 sets of 10, working up to as heavy as you can. After each set try to immediately get a short Sprint in.
  • Then hit up body weight Lunges, for distance, forward and backwards
  • Do some weighted Reverse Crunch for 2-4 sets of 50
  • Last exercise, grab a heavy plate or dumbbell and hold it to your chest, using a slightly wider than shoulder with stance, keep your knees soft/slightly bent, have a really tight arch, and take a bow, bending at thwarting waist, pushing the hips back, go to parallel to the ground and then raise back up, do that for 3-4 sets of 15.

 

Well how was this workout? Fun? Well I sure am enjoying them and always look forward to my next workout on my message board! Good luck and until next time, go hard or go home!! Thank you!

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The Iron Bug has Struck Again!

Good evening folks! Since I have been so called, “bitten by the iron bug” I want to share a couple of the workouts I have been doing and loving! Try them out for yourself, and maybe you too will get bitten! Hehe!

Ps- These workouts are meant for people wanting to lift more weights, do try them at home and do get your BEAST MODE on!

Push-Pull Workout:

  • Start with 4 sets of 10 pull-ups and pushups at 4×20 as a super set to warm up.
  • Then Overhead Presses, using minor leg drive, use warm up sets to get to your work weight, and do 5×5 with 50-95lbs on those sets!!
  • Then Bent-over Barbell rows, arch hard in your low back, and get full extension. Get 3 sets of 10 and use a moderately challenging weight.
  • Throw your favorite exercise in here for this lift, pick a triceps, back, or shoulder exercise…

(Lawnmowers? Arnold Presses? Triceps Kickbacks?)

  • Then do dumbbell Chest presses, lighter weight for 15-20 reps, then immediately switch to dumbbell bent over reverse flys for 20-25 reps as a super set.
  • Then some side ab planks for 1min each side, with the top leg raised straight up, not touching your planted foot. (I brought up the challenge for 2 mins each side.. feel the burn!)

Rock this workout, feel the sweat dripping off your body and lift heavy!! Thank you!!

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Photo Booth Pictures Have Been Posted from the Gary Manuel Show!

So it’s been a little over a week and finally I have some pictures to show you from the Gary Manuel Aveda Institute “Career Fair Hair Show” that I had the pleasure doing with Jade and her team. I have to tell you it was a blast to do and I cannot wait for them to upload the runway pictures, but for now, here are the photo booth shots. Don’t forget to check out the rest of the “models!” Here’s the link, it defiantly was an experience worth doing, so much talent and creativity! http://www.facebook.com/garymanuelavedainstitute#!/media/set/?set=a.10152183264560697.915033.87842610696&type=1

    

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