Quick and Easy 30 min. Total Body Workout!

1.) Barbell Bicep Curl

1.) Dumbbell Bicep Curl

2.) Underhand Pull-down

2.) Lateral Pull-down

3.) Dumbbell Bench Press

3.) Overhead Triceps Extension

4.) Barbell Push-ups

4.) Lateral Raises

5.) Upright Rows

5.) Dumbbell Shoulder Press

6.) Calf Raise

6.) Barbell Squat on Smith Machine

7.) Body-weight Squat

7.) High Knees (30 secs)

8.) Leg Press

8.) Weighted Step-ups

Perform these exercises:

• 3 sets with 12 repetitions each.
• 15 second rest in between each set.
• This is a circuit, therefore, you will perform two exercises as one set

Basic Killer Chest and Triceps Workout!

Chest And Triceps

1.)Dumbbell Bench Press

2.)Overhead Dumbbell Triceps Extension

3.)Close Grip Bench Press

4.)Rope Triceps Extension

5.)Incline Dumbbell Bench Press

6.)One-arm Triceps Extension

7.)Barbell Push- up

8.)Assisted Dips

Perform these exercises:

• 4 sets with 15 repetitions each.
• 15 second rest in between each set.
• Try to super set with two exercises at a time.

Bunnny Bicep Workout!

Show Them How To Flex Those Guns

1.)Barbell Bicep Curl

2.)Dumbbell Bicep Curl

3.) Concentration Curl

4.) Hammer Curls

5.) Hammer Curls With Rope

Perform these exercises:

• 4 sets with 15 repetitions each.
• 15 second rest in between each set.
• Try to super set with two exercises at a time.
• For optimum results engage the bicep muscle in a slow range of motion.

Water......Why can't we live without it?

WATER

Do you rarely drink water?? Yes?? Think again! 
You see water is one of the few things our body can't live without!
Why? Well the human body is made up of 70% water and every life giving and healing process that happens inside our body... happens with water.

Here are some reasons as to why we should drink water:

• Our energy level is greatly affected by the amount of water we drink.
• Our liver uses water to metabolize fat into useable energy.
• Water moves nutrients, hormones, antibodies, & oxygen through the blood stream & lymphatic system.
• Water helps regulate our body temperature through perspiration, which dissipates excess heat & cools our bodies.
• We even need water to breathe! As we take in oxygen & excrete CO2, our lungs must be moistened by water. We lose about 1 to 2 pints of water each day just exhaling.
• Asthma is frequently relieved when water intake is increased.
• The kidneys remove wastes such as uric aced, urea & lactic acid, all of which must be dissolved in water.
• Water lubricates our joints. The cartilage tissues found at the ends of long bones & between the vertebrae of the spine hold a lot of water, which serves as a lubricant during the movement of the joint.
• The actively growing blood cells in the bone marrow take priority over the cartilage for the available water that goes through the bone structure.

Tips:

• Drink at least half of your body weight in ounces. Example, if you weigh 150, you should be drinking at least 75 ounces of water per day.
• Don't wait for your body to signal it's thirsty. By that time, you're already starting to be dehydrated.
• The more you exercise the more water you need. 
• Spread out your water intake throughout the day. Do not drink more than 4 glasses within any given hour.

Killer Shoulder Workout!!!

Top 7 Exercises 
   For Some Nice Well Rounded Shoulders:
   Complete 4 sets of 10-15 reps for each exercise.

Dumbbell Shoulder Press

Vertical Shoulder Press

Arnold Press

Lateral Raises

Frontal Raise

Upright Row

Push Press

Cravingsss!!! Cheat Meals!!! Feel No More Guilt!!!

How To Satisfy Cravings Without Feeling Guilt

Don't you just hate it???

• When you are doing so great on your diet and all of sudden you get this craving where you want to eat anything and everything that is in sight. 
• When you are running late and don't have time to prepare your meals, so you have no choice, but to buy fast food.

Well I do! Sometimes my cravings are way too strong that I eventually give in!! Before, I would feel so guilty because i knew how bad i had eaten, but that isn't the case anymore. I found ways to trick my brain into thinking that my cravings are being satisfied without actually having to eat completely unhealthy.

Here is a list of a few foods you can eat that are not unhealthy:

• Chick-Fil-A Char-grilled Chicken Sandwich (Just Sandwich): 290 calories, 9g of sugar, 4g of Fat, 28g of Protein, 36g of Carbs, and 780mg of sodium(a little high but not too bad).
• Orville Smart-pop Kettle Popcorn:110 calories, 2g of fat, 180mg of sodium, 4g of protein, 25g of Carbs.
• Lay's Light Original Potato Chips: 75 calories, 0% Fat, 0 g of Sugar, 200 mg of sodium, 2g of Protein, and 17 g of Carbs.
• 1 slice of Thin 'n Crispy Pepperoni from Pizza Hut : 200 calories, 9g of Fat, 21g of Carbs, 640g of Sodium, 4g of Sugar, and 8g of Protein
• Hershey's Dark Chocolate (1/2 bar): 95 calories, 6g of Fat, 1g of Protein, 12.5g of Carbs, 10.5g of Sugar, 7.5mg of sodium

Remember everything in moderation is good. Balance is the key; there is absolutely nothing wrong with having a cheat meal as long as you don't exceed moderation. So now you have an idea of what kinds of foods you can eat to satisfy cravings without jeopardizing your diet completely.

MACROSSS!! All About MACROSSSS!!

What are Macros?
 Macros are short term for Macro-nutrients. Macro-nutrients are basically types of food that are essential and vital in the human diet. These nutrients provide calories or energy and are needed for growth, metabolism, and for other body functions. Macro-nutrients are needed in large amounts. There are three types of macro-nutrients: Carbohydrate, Protein, and Fat.

Carbohydrates are the macro-nutrient that we need in the largest amounts. According to the Dietary Reference Intakes published by the USDA, 45% - 65% of calories should come from carbohydrate.

 Why do we need Carbohydrates to survive?

• Carbohydrates are the body’s main source of fuel.
• Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly.
• Carbohydrates can be stored in the muscles and liver and later used for energy.
• Carbohydrates are important in intestinal health and waste elimination.

Why do we need Protein to survive? 

• Growth (especially important for children, teens, and pregnant women)
• Tissue repair
• Immune function
• Making essential hormones and enzymes
• Energy when carbohydrate is not available
• Preserving lean muscle mass

Although fats have received a bad reputation for causing weight gain, some fat is essential for survival.

Why do we need Fat to survive?

• Normal growth and development
• Energy (fat is the most concentrated source of energy)
• Absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids)
• Providing cushioning for the organs
• Maintaining cell membranes
• Providing taste, consistency, and stability to foods

How do I determine how many grams of each nutrient to consume per day?

• The amount depends and varies on each individual and goals. For example, if your goal is to lean out and loose weight then your macros consist of a low-carb diet, but if your goal is to gain muscle your macros will consist of high carbs and protein. The following link will help you calculate your macros according to your body type and goal:

  www.freedieting.com/tools/nutrient_calculator.htm?cals=1998

* Note: although macro-nutrients are very important they are not the only things that we need for survival. Our bodies also need water (6-8 glasses a day) and micro-nutrients. Micro-nutrients are nutrients that our bodies need in smaller amounts, and include vitamins and minerals.

Bringing Sexy Back!

Top 5 Key Exercises For A Sexy Back

 

1) Seated Cable Row

2) Dumbbell Row

3)Rope Back Extension

4) Lat Pulldown

5) Incline Back Fly

*Recommended To:

1. Do 3 to 4 Sets per exercise
2. 15 to 20 reps per exercise

This will tone the back and build muscle at the same time! Now Bring That Sexy Back!

Hemp Seeds!!!

Why Should We Eat Hemp Seeds?

10 Important Reasons Why You Should:

1. Hemp Seeds have the perfect ratio of Omega 6 to Omega 3 (ratio is 3 to 1) for the human body and they are the perfect Fish Oil replacement because they have No Mercury. 
   
2. Hemp seeds are a great source of energy and boost rapid fat loss.
3. Hemp seeds reduce blood cholesterol levels and blood pressure.
4. Hemp seeds are an excellent source of calcium, iron, phosphorus, magnesium, zinc, copper, and manganese. 
5. Hemp seeds are rich in disease-fighting, plant-based phytonutrients and anti-aging antioxidants such as vitamin E. 
6. Hemp seeds contain an especially beneficial type of omega-6 fat called GLA (gamma linolenic acid). GLA is a direct building block of good anti-inflammatory hormones and is not typically found in foods.
7. Hemp seeds allow improvement in circulation and immune system as well as natural blood sugar control.
8.  Hemp seeds help improve digestion.
9. Hemp seeds allow rapid recovery from disease and injuries.
10. Hemp seeds are more beneficial than Flax seeds and Chia seeds.

Egg Whites = EWWW! Muscleegg = YUMMM!!

I do not know if you have the same problem as me, but I have such a hard time eating egg whites because I hate the taste of them! The only reason I tolerate them is because they are a great source of protein! I find myself looking for different ways of blending egg whites with something else just so the flavor can fade away. For example, I make Oatmeal/Protein pancakes for breakfast so I can consume my source of protein (egg whites) and my Carbohydrates (oatmeal) in the morning without having to taste the egg. This use to be my every day dilemma until I recently discovered MuscleEgg. 

What is MuscleEgg?
MuscleEgg is pretty much flavored liquid egg whites that are consumed as a protein shake.Liquid egg whites provide many benefits to the human body. For example, they provide plenty of protein which is needed in order for the body to burn off excess fat and gain muscle and they also help to boost metabolism. These egg whites are very low calorie, are completely fat free, and taste great while still providing a good source of protein when consumed.

Suffer No More!! Now like me, you can enjoy the healthy benefits of egg whites with a delicious taste!! Trust me!! Once you try MuscleEgg there is noooooo going back! 

Hate Running?? Hate Cardio In General?? Then Read This!!

Not A Fan Of Running?? Hate Treadmills?? Too Lazy To Do Cardio Period?

WELL HATE NO MORE!!!!!

I introduce you to the fabulous and simple exercise known as WALKING!

 Walking? Yes, you heard me right, i said W-A-L-K-I-N-G!! The kind of thing you do every day when you want to go from point A to point B; yep that is walking.


How can walking be considered a good cardio workout?
Well, we can turn walking into an awesome cardio routine that is just as effective as running with one minor adjustment. The trick is to walk incline on a treadmill. Incline treadmill walking is just as effective as running because its burns just as many calories or even more with less time on the treadmill.

For Example, If I walk at a 4.0 pace with a 15% incline on the treadmill for 30 min. I burn close to 600 calories and if I run at a 6.0 pace on the treadmill for 30 min. I burn 300 and some calories. Therefore I would have to run for about 50 min. to burn as many calories as walking.

Why?? Well it is due to the resistance that the treadmill gives you as you try to walk; you burn more calories because it takes more effort to take a step than regular walking. Picture yourself walking up a hill or cliff; that is the exact same thing you are doing as you walk incline on the treadmill.

So there you'll have it!! No More Excuses To Say No To Cardio!