Killer Workout Of The Week #6

CODE OF ARMS


The Peak

Its no secret, every bodybuilder, fitness model, and everyone in between want peaked biceps. Nonetheless what few people fail to realize is that there is so much you can do when it comes down to your physic. Genetics play a huge factor in the outcome of your physical attributes. That goes without saying, there's always time to train hard and push your self to the limit. Take this routine below and maximize your  full potential.


Barbell Curls  4 x 10
Seated Incline Curls  4 x 8-10
Alternating Hammer Curl  4 x 10-12


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You Are What You Eat

Days turn into to weeks, weeks turn into months, and before you realize it all the hours you put into the gym feel like a waste of time. It doesn't matter how many hours you put in the gym or how intense you make every workout. If your not eating right your not going to get the results you have been seeking. Remember getting the body of your dreams is a achievable, you just need the right equation. If you're training like a champion, its time you start eating like one.


PROTEIN

• Tuna or most any fish.
• Cottage cheese.
• Eggs (especially the whites).
• Chicken breast (boneless skinless).
• Turkey breast (boneless skinless).
• Lean beef.
• Low fat or no fat cheese.
• Low fat pork.
• Milk protein isolate.
• Whey protein.
• Soy protein.
• Essentially most any other source of protein so long as it is low in saturated fat and carbohydrates.

CARBOHYDRATES

• Sweet potatoes.
• Oat meal, oat bran, oat bran cereal (i.e. cheerios).
• Bran cereal.
• Brown rice.
• Wheat bread (try to limit to 2 slices per day).
• Beans.
• Low fat popcorn (low fat butter spray makes this a delicacy).
• Fruits (limit to 2-3 servings per day).
• Malto dextrin (during workout).
• Dextrose (during workout)
• Vegetables.
• Stay away from refined grains and anything that says “enriched” or “high fructose corn syrup” on the label!

FAT

• Omega 3 capsules (i.e. fish oil capsules).
• Flax seed oil.
• Primrose oil.
• Borage oil.
• Olive oil.
• Nuts (limit to 1 serving per day), peanut butter (as long as it does not contain hydrogenated oils).
• Egg yolks.
• Fish (salmon especially).
• All other fat should come as a by-product of your carbohydrate and protein intake

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INVICTUS

Out of the night that covers me,
Black as the pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.

In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.

Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds and shall find me unafraid.

It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate:
I am the captain of my soul.

- Ernest Hemingway


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Fitness And Pregnancy

If your looking to learn a thing or two about fitness and pregnancy I recommend you keep reading. Let me introduce to you Madeline Alvarado proud mother of 2 wonderful little girls with her third child on the way. Make no mistake, although Madeline is on her third pregnancy, that has not stopped her from living a life of health and wellness. You can rest assure that she is putting in the hours at the gym. Mommies got to workout out to. She has also taken the time to share her thoughts on the mental and physical benefits of fitness during pregnancy. 

During pregnancy between fatigue, weight gain, overall aches and growing pains you may not always feel like exercising during pregnancy but it is an important habit to get into. It's just as important as eating a nutritious and well balanced diet while pregnant. Studies show exercise reduces the risk of preeclampsia, gestational diabetes, constipation, urinary incontinence and back aches. The benefits of strength training during pregnancy are not limited to your pregnancy itself, but also continue on into your labor, delivery and postpartum stages as well. You always hear about the benefits of exercise whether you are pregnant or not including but not limited to maintaining a healthy weight, increased energy, improved strength and overall mental health. Exercise has been proven to lower stress levels and improve your posture, helping you look and feel better about yourself. Exercising while pregnant gives you all the benefits of regular exercise plus more. Some of the different ways to exercise that are very beneficial to pregnancy and can improve labor & delivery include weight training, core exercises and flexibility training. 

SQUATS

Squats should be done while pregnant to strengthen legs and have been known to tilt the uterus and pelvis forward, placing the baby in proper alignment for birth. It also encourages and strengthens the intensity of contractions, while relieving lower back pain. In some cases squatting has been known to decrease the need for episiotomy in pregnancy. Some women even choose to squat during delivery and doing this throughout your pregnancy would be highly beneficial for this. It has also been known to make the 2nd phase of labor which is pushing less time consuming.

YOGA

Yoga is ideal for pregnant woman. It helps maintain muscle tone while increasing flexibility with minimal weight bearing on your joints. One study found pregnant women who did yoga daily were more likely to have an ideal weight baby, less likely to have preterm labor and less likely to develop hypertension than those who didn’t practice yoga or did not exercise during their pregnancies.

CORE

Core exercises during pregnancy are still considered negative but in actuality having strong abdominal muscles during pregnancy is vitally important. Many women feel they will harm their baby but the good news is there are safe core exercises you can do during pregnancy. A strong core helps you carry more comfortable as well as supporting your body.

During the first 4 months of pregnancy you should be OK to lie on your back . The pelvic tilt is an effective pregnancy exercise for your abdominal muscles. Start by laying on your back and bending your knees. Press the small of your back down into the floor and stretch your stomach muscles. Hold this position for three seconds and return to a neutral position.  After the fourth month of pregnancy this exercise can be done against a wall, standing or on all fours.

Plank-type exercises are another great choice because they can be modified to fit anyone's fitness level. These can be done throughout each trimester of pregnancy and can be done numerous ways including the traditional way, on an ab ball, side planks on or off of an ab ball. Learning to engage your abdominal muscles will come in handy when it is time to push during labor. When you deliver, some women experience abdominal separation. This is where the 6 pack-muscle can split disengaging the muscles. Developing abdominal strength during pregnancy can help ease postpartum recovery of the abdominal muscles.

MENTAL HEALTH

With increasing hormones raging and your once "normal" body changing this is one of the hardest parts for a woman. Mentally, exercise helps you love yourself for who you are and the changes your body will experience in those 9 months. The endorphins released during exercise provide positive psychological effects, reducing stress and improving your mood. You sleep better and feel better with increased energy. The benefits of exercise during pregnancy far exceed my expectations and I promise you that you will feel the same way. Just think of one of the greatest benefits is that you will get back into pre-pregnancy weight and fitness level a lot quicker than if you sat on that couch for 9 months.

Happy Pregnancy :)

Madeline Alvarado

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LUCKY 7

I would first like to extend my grantitude for all my new viewers from France, Australia, Indonesia, Iran, Poland, Vietnam.

So its been around 3 days since I last blogged. Ive been super busy lately, between moving and work I don't know were to being. However, I am not complaining because I feel blessed to be a personal trainer. Waking up every morning knowing that I am on my way to change someones life is a reward I am most proud of. I was in a debate with myself as to what I should have blogged about.

For starters I could have wrote about health, a motivational piece would have been nice, or maybe a killer workout for all my gym rats and fitness & health lovers out there. Guess what? Lets workout! I developed a workout that's going to knock your socks off. Its called LUCKY 7. This workout is a hardcore circuit made to hit every muscle fiber in that beautiful body of yours. If your looking for an amazing workout this is for you. If your like me and believe in the no pain no gain style of training this is for you, lol. So either way you look at it, its a win win situation and at Hit Athletics we love to we.

This routine was designed to breed out the weakness in us all. If you think you got what its takes lets get to it.


LUCKY 7

Hang Clean
Deadlift
Shoulder press
Front Squat
Bent-Over Row
Floor Wiper
Burpee  


*The object is to perform all 7 exercises consecitively for 7 reps 7 times.




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Down To The Core

Lets get down to the core. We all love that down to the bone soreness we all pride ourselves with. I mean lets face the facts, if your like me you wear the pain you get from your workouts like a badge of honor. However nothing is more honorable to us gym rats than a powerful, lean and ripped midsection. All too often we get into the habit of falling into the same routine, doing the same workout over and over again. Well I have news for you, your abs are like every other muscle in your body. If you give your abs the chance to adapt they will and in the long run all that work was for nothing. Here are four strategies to construct one bad ass midsection.

ADD WEIGHT
If you ever find yourself doing sets greater than 50 stop now. Anything over 50 is great for endurance training but do very little to strengthen or shape your abs. If you want your abs to look like the rest of your body you must add weight to create a resistance.  For some exercises it's ok to do more than a 20 rep range. In others, I would suggest you shoot between the 10 and 15 rep range and add a high load (weight) into the equation.

SETS
Its ok to perform each exercise as a straight set. I on the other hand like to switch it up from time to time. There has been instances when I would perform anywhere from 3 (tri-set) to 6 (giant set) exercises in a row without rest for a combined set of four or five. Now way would I do that? Simple, creating a circuit will burn more calories and increase the intensity of my workout. That my word for it.

PLANK
Yes I want you to plank. Just don't make it a point to plank somewhere ridiculous and post it on the internet. That's a fad that's long gone. Planks are very important for the aesthetics of your abs because it targets the transverse abdominis. In doing so your muscles tighten and drawn in, showcasing a strong core.

DIET
Maybe this should have been number one on the list, nonetheless when it comes down to the nitty gritty diet is key to a well defined midsection. What you eat is definitely what you get. If you eat like shit, your going to look like shit. There's no simpler or more straight forward way in putting it. I am a firm believer that you must live what you preach and if your all about the core you have to make the scarifies.


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Killer Leg Workout Of The Week

This workout was created for anyone looking to increase strength and explosiveness. During my years of competing I realized that my speed was my greatest weapon. It didn't matter how technical I was, if I didn't have the ability to put my skill together at the precise moment to be as explosive as I needed to be, everything else didn't matter. The same can be said with many sports that require a tremendous amount of acceleration. The objective of this routine is to work your legs hard core. Then perform the two explosive exercises pushing off the ground as hard and fast as possible. Remember step-ups and knee tuck jumps are a fast paced exercise. By the time you are done you should have nothing in you to keep going.


Squat 4 x 8-12
Straight-Leg Deadlift 4 x 8-12
Leg Extension 4 x 8-12
Leg Curl 4 x 8-12
Step-Ups 4 x 10
Knee Tuck Jumps 1 x 25


If after 25 jumps you have some more in you continue till you hit your mark. No one said it was going to be easy. Have fun!



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What's In Your Whey?

Here's something interesting I'm sure you didn't know. Before whey protein was in such popular demand, cheese manufactures used to discard the golden liquid as a waste product. As time gave way it become a staple in fitness supplementation. Everyone from bodybuilders and athletes to casual exercisers either take or have taken whey at one point or another. Whey protein has gained popularity for many reason. Most people who hear about whey automatically think of muscle gains. Little do they know that whey can also be used for appetite suppression, your immune system, protein intake in vegetarians, and help reduce body fat.

I am going to help you in your quest to find out what whey protein really is, as well as the benefits, risks, and types.


WHEY PROTEIN
As mentioned before whey protein is a liquid byproduct that is sold in stores world wide as a dietary supplement in protein powders and shakes. Whey protein is a complete protein that is easily digested. Complete proteins are found in many dairy, eggs, meats, and in some occasions vegetables. Proteins that are not considered complete absorb at a much slower rate. A complete protein is comprised of 20 amino acids which help repair our bones, muscles, organs, and every other body part and tissue in the human body.Whey protein also has the highest score with a Biological Value of 100.


BENEFITS
I am a firm believer that your main source of protein should not come from powders and shakes. Eating a healthy and well balanced diet can work wonders for your body. However, whey can be very useful for people who are very busy and always on the go.

As mentioned before whey protein has been proven to help in more ways than one. Here are a few examples:

• Appetite suppression
• Reduce body fat
• Increase in muscle mass
• Assist in cancer treatment
• Decrease HIV symptoms
• Increase your immune system
• Increase in power in sports and daily activity
• Decrease recovery time
• Decrease symptoms of over training

RISK
Whey protein in general is a safe dietary supplement. Typically people who take whey protein experience digestive issues, such as gas, bloating, headaches, cramps and fatigue. However, those with known kidney diseases should stay clear. High levels of protein can exacerbate pre-existing conditions.


TYPES
I remember when I bought my first whey product how confused I was to which type I should buy and what worked best for me. There are three main types of whey protein: Whey Protein Concentrate, Whey Protein Isolate, and Whey Protein Hydrolysate.

Whey Protein Concentrate: is the cheapest and has the lowest amount of protein per gram.

Whey Protein Isolate: is more expensive than concentrate with many different ways of filtration to keep many of the beneficial qualities.

Whey Protein Hydrolysate: is the most expensive and fastest digesting protein.



Keep in mind that whey protein is a dierty supplementation and should not be your main source of protein. Although the benefits of whey are tested and proven, if you dont eat you wont grow lean shredded muscle. Your body needs more than just protein to keep you going throughout your day.



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S & A Trifecta

GET LEAN! 

If your looking to get lean shredded shoulder and arms, S & A Trifecta is going to rip you a new one. Ultimately you have control over rest periods and intensity, however the shorter the rest and higher the intensity the greater the outcome, just keep that in mind. This is a race for first place and lets face the facts no one likes a quitter, so suck it up. Pain will settle in real quickly in this kick ass routine and I dare you to keep pushing forward. Check your ego at the door and get ready to go all out. If your not willing to bring it save yourself the embarrassment of failure. There's no room for failure and if you have been one of the many people reading my blog day in and day out I trust that you have it in you to go the whole 9 yards. BRING IT!



Shoulders
Overhead Dumbbell Press 3 x 10
- tri-set with -
Plate Raises 3 x 10
- tri-set with -
Bent-Over Lateral Raise 3 x 10

Biceps
Barbell Curl 3 x 10
- tri-set with -
Incline Dumbbell Curls 3 x 10
- tri-set with -
Hammer Curls 3 x 10

Triceps
Dips 3 x 10
- tri-set with -
Close-Grip Bench Press 3 x 10
- tri-set with -
Pushdowns 3 x 10





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Workout Of The Week #6

B & C Tri-set Annihilation Workout

Its time you break tradition and get with the program. If you've been locked in the heat of battle with yourself and have been trying to test your limits, I dare you to take this routine and run with it. This isn't your every day routine. You have to be willing to break through the barrier of normalcy you created for yourself. I would suggest you check you ego at the door before you go through those gym doors and except the fact that your going to put yourself through an hour of pain.


Bench Press 4 x 8-10
Incline Dumbbell Press 4 x 8-10
Chest Flyes 4 x 10-12

Dumbbell pullovers 4 x 12

Bent Over Row 4 x 8-10
Lat Pulldown 4 x 8-10
Lat Row 4 x 8-10

Push-ups to failure
Pull-ups to failure


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What Is Your Profession?

If you haven't already noticed I am in love with fitness. I live and breath the lifestyle of an athlete & trainer. Fitness has always been my passion. Its as if I was born to train and infect everyone around me with inspiration. My happiness comes from helping others live a life of health and wellness. Feeling good about yourself radiates positive energy and brings the world around you back to life in such a new way. I'm always in pursuit to push myself, the people I train and everyone in between to the best of their abilities and I refuse anyone to except the words no, I cant and impossible into their lives in my presence. You should make it a habit to tell yourself that anything is possible because I believe I can and I will do anything my heart desires. Once you know who you are and what you are capable of, from that point on nothing matters and you will do what you have to do in order to be great. Life is infectious and you should want to share it with everyone you come in contact with.

I can write hundreds or thousands of blogs but its my blind, relentless, and constant pursuit of excellence that sets me apart. I am here, I offer a different perspective to the world, I want to make a difference for people. I wake up and I ask myself every day, every morning, every night, what can I do to make this better, not make more money but make the world better. I don't occupy my life with getting cash I do the right thing and good things happen and before I realize I found a thousand ways to make other peoples lives just a little more happier. Being excellent, being successful, and being fearless doesn't happen accidentally. Its something that you must pursue and endure. You must define yourself and in order to do so you have to sacrifice. Remember to always challenge yourself and succeed.


My name is Carlos Lora and my profession is to be the best I can be.




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5 Supermarket Tips To Healthy Eating

Who wants to be apart of the new fad diet? EVERYONE. Diets are meant to be broken, Its only a matter of time your body is going to reject 6 meals a day, why? Because its not for everyone and its downright hard as hell. Below are 5 tips to guide you into the right direction of healthy eating. Don't worry I'm not going to tell you to eat cardboard or some generic soy version of chicken. You can decide that on your own. Instead I'm going to teach you the right way to eating healthy by shopping smart. Being knowledgeable about what goes into products can also go a long way. Visit the U.S. Food and Drug Administration to understand nutritional labels and ingredients lists.


SHOP THE PERIMETER OF THE STORE
Shop were all the fresh food is. Don't be so quickly to run down the aisle were all the goodies are. Staying away from the central aisles can help you in so many ways. Make it a habit of buying the bulk of your grocery from the perimeter and make your way to the aisle for certain foods.


BUY FRESH FOOD
I have said time and time again, if it doesn't rot don't eat it. Granted not everything that doesn't spoil is not good for you like frozen foods such fruits/vegetables. There has been studies that state buying frozen fruits/vegetables and then defrosting them can in fact retain more nutrients.


THINK IN TERMS OF MAJOR FOOD GROUPS
Target areas of the supermarket by sections (diary, produce, meats, and so on). Candy, cakes, and potato chips are not a major food group and don't belong in your pantry to begin with. There are so many other alternatives to sweets. Just make it a point to become familiar with the healthy ones.


MAKE A SHOPPING LIST
That's right, stay clear of the wish list (I wish I had this, I wish I had that) and write a shopping list that reinforces good eating habits. After all we are talking about your health and wellness. If shopping becomes too difficult even with a list bring someone you can trust to help out with those sudden urges. Creating a shopping list can also lash your time spent in the supermarket. Remember, you are not the only one your shopping for there are other people involved, like your family.


SHOP WITH A FULL STOMACH
I'm sure you heard this before and for good reason. Food shopping with an empty stomach can make you more susceptible to unhealthy eating decisions. An easy way to avoid this is buy have some fruit or a large glass of water to help full your stomach.





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Train Like A Champion

Its no secret regardless of your physical state, maintaining an elite level of fitness requires ridiculous, sickening work ethic. Achieving success in fitness comes from mastering your mind. You must first believe no matter how hard the task might become, or how tired you might feel, anything is possible. Its essential that you don't get caught in the middle of where you are and where you want to be. You must live in the now. Lets face the facts no one ever got a prize for kicking their ass in the gym, nonetheless they have succeeded in building character through physical application. There's more to lifting weights than how much you can bench, squat, push or pull because no one really cares to begin with, its just small talk.

Building a solid foundation in your life through fitness bring a sense of philosophy and spiritual awareness. Being in the gym day in and day out, pushing yourself to the edge requires an understanding of mind and body connection. Being the best is never easy, in fact the keys to success comes from dedication, sacrifice, and sweat equity. You have to be willing to roll with the punches. Its only than that you will understand what it takes and that transformation you have been seeking is now yours. There is no easy way around it. It doesn't matter how genetically gifted you are or not. If you don't work hard you will fail.

Now ask yourself, what’s the point of living average? what has happened in my life to bring me to this point? Its only than that you will make the changes possible to reach for the stars and begin to make your dreams a reality. You're only a failure if you choose to be a failure, and choosing to be a failure begins when you believe you are. So it doesn't matter how hard you train, if your training with a broken mind its only a matter of time that your going to give up. So from the over weight, physically fit, and genetically gifted, remember we are all champions. Now its time you start training like one!





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High Five

Thrusters are by far one of the best exercises to perform with a barbell. If your looking for total body development this is the exercise for you. Thrusters comprise of two different exercises, front squat to push press. Thrusters provide one of the best lower leg exercises along with additional work to your upper body. Legs, core, shoulders, triceps, and forearms are all worked in this exploding exercise.

So why burpess? Well maybe because they’re the best polymeric exercise ever. You know how amazing burpess are when everyone you come in contact with cringes at the sight of one. Burpess burn fat, build lean muscle, increase endurance, require strength, balance, and flexibility all at the same time.

Think you have what it takes! Then get ready to push yourself to the limit.



High Five Routine

•  Perform 5 sets of the following exercise.

10 Barbell Thrusters

followed by

10 Burpess to 36" Box Jump





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Win Or Lose

"THE IRON NEVER LIES"

"The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds."

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The Ultimate Minute Challenge

Think your in shape? PROVE IT! The Ultimate Minute Challenge was designed to push you to the edge. Every second counts in this kick ass workout.. The objective is simple, perform every exercise for one minute before moving on to the next. The challenge lies in performing a 7 minute routine for 5 rounds. Who needs machines, barbells, dumbbells, and plates. After all if you can't hold your weight, maybe you should go back to square one and evaluate where you went wrong.  


Perform each exercise for 1 MINUTE for a total of 5 ROUNDS

Lunges
Push-ups
Squats
Pull-ups
Burpees
Crunches
Leg Lifts


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Stability Ball Madness

Remember those days at the gym when every machine was taken, benches were being used, and dumbbells seem to be everywhere except where they’re supposed to be, I do. It never seems to amaze me that just when you are walking into the gym with your workout routine premeditated and your fired up everyone’s in the way. Now try to remember the last time you saw someone using a stability ball. If your in the gym day in and day out such as myself, you know where they are and that’s all that matters. lol.

Stability balls are an excellent piece of equipment that we simply forget about. The exercises you can perform are limitless, not to mention that a stability ball can strengthen your abs like crazy. One reason why we probably don’t seem to care to use one is because we lack the knowledge and creativity to come up with a solid stability ball routine. Guess what? That’s why I’m here. I’m going to leave you with a routine that you can take with you to the gym, home, office, or vacation. Yes, if your like me and take your training seriously you find no excuse to workout.


Push-Up 3 x 12
Quad Extension 3 x 12
Leg Curl 3 x 12
Plank Pike-Up 3 x 12
Horizontal Pull-Up 3 x 12
Ball Pass 3 x 12



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Long Term Effects Of Fitness

Its no secret that incorporating a fitness routine into your daily life can have a profound effect to your journey for longevity. Ever here a little goes a long way. Well, in this case that couldn't be any more than the truth. Exercising can be a burden for most people especially those pressed for time. Not everyone can give up an hour or two at the local gym, then again there's no golden rule that says you have to spend an hour or so exercising to reap the benefits. If you can make an effort create a 30 minute routine for yourself your on the right track.

Creating an exercise routine that taxes your Circulatory, Respiratory, and Muscular System can help you perform better under stress. Below I am going to break down the long term effects of exercise.


Circulatory System

• Taxing your cardiac muscles helps build thicker, stronger walls resulting more blood to be pumped per minute.
• Your resting heart rate can decrease due to more a efficient circulatory system.
• Your arterial wall becomes more elastic allowing for greater productivity for changes in blood pressure. 

Respiratory System

• Your respiratory system muscles become stronger resulting in greater oxygen intake. 
• Increased VO2 max.

Muscular System

• Increase in rate of energy production.
• Your muscles, bones, and ligaments strengthen enabling them to handle greater amounts of stress.
• Your muscles become capable of storing larger amounts of glycogen for energy.
•  Faster metabolism. 

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Killer Workout Of The Week #5

Welcome To The Whole Nine Yards

If your looking to test your muscular endurance, try this workout. I created a total body workout for all you insane fitness enthusiast such as myself. Don't pace yourself. Think of this routine as a race. If you lose proper form set the weight down and pick up where you left off. Complete each exercise before moving on to the next.


50 Thrusters - 95 lbs
50 Pull-ups
50 Burpees
Farmers Walks 250 steps - 90 lbs



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5 Simple Ways To Stay On Track

SET REALISTIC GOALS
Its no secret that men and women alike are seeking a life of health and wellness. Whether your goal is to lose weight, tone up, or have the body of a fitnees model you need to start somewhere. The best approach to have is to take it a step at a time. Dont't bother yourself with all the things you have to do, only focus on the now and what needs to be done today. The reason why most goals fail is because we become impatient, remember Rome wasnt built in a day.

DON'T BELIEVE THE HYPE
I love talking about dieting. I believe that dieting is the most misunderstood area in health and fitness. One minute you hear how great certain foods and supplements are for you, two months later there's some kind of health journal stating the negative causes and affects. My rule of thumb for dieting is simple. If it doesn't rott don't eat it. Be careful of prepackaged meals, fruit juices, fat free products. Make small adjustments into your diet that are going to have a profound impact in your future.

GET ENOUGH REST
New York is probably the most exciting city in the world. There is always something to do, places to be, people to see. You can easily get off track and occupy your time with other things rather than sleep. A New York minute can flash before your eyes and before you know it your hours of sleep are slowly decreasing. If you are like me and take your training seriously I can't stress how important sleep is. For every hour you sleep that's time you are giving your body the rest it needs to recuperate itself. So what are you waiting for? Get to bed.

FIND WHAT MOTIVATES YOU
Surround yourself with positivity. There's nothing more motivating than having sources you can draw inspiration from. If posting pictures of your ideal body on your wall or fridge is what does it for you, put those pictures up. Maybe a YouTube video might do the trick or a book from someone you admire that's in shape or radiates inspiration. Find whatever it takes for you to stay on track and make it a habit of consistanly visiting that source.

SURROUND YOURSELF WITH THE RIGHT PEOPLE
Not everyone is going to have the same goals as you. There are going to be many people that think going to day gym day in and day out is just down right crazy. Not having a support system of friends and family can be tough, trust me many people go through this. They are going to ask you to do things that will make you feel off track. If this happens take a second and regain your focus. Its not a sin to have a little fun, just make sure that you set your boundries and talk with others so they understand. Another thing you should be doing is talking to peole of similar interest. Make it a point to schedule a day for some sort of activity so others can have fun. Baseball at the local field, a game of basketball, or mabye some football will do the trick. The key is to find ways to be active with the ones you love.


BELIEVE.ACHIEVE.INSPIRE

Never Give Up

As a competitive athlete you learn very quickly how strong you are, how fast you are, and how talented you are. Many fail to realize there are others who are training to be just as strong and just as fast. My point is this, yesterday during one of my workouts I injured my finger. I was performing hang cleans when all of a sudden midway through my first set I snatched the bar and loosened my grip. This in turn caused the bar to roll down my fingers and bent one of my nails half way, and ripped a piece of skin off.

My initial reaction upon looking a my finger was that this did not look good. I quickly washed my hands and got a band aid to cover my nail. As I proceeded to the bar to put the plates back and end my workout something came over me. I realized that I was quiting and quiting isn't something I was raised to do. Growing up in a family of strong individuals who instilled in me that I CAN do anything I set my heart to and I cant are words that don't belong in my vocabulary made me regain focus.

So I continued my workout. I will admit that it wasn't easy and that I could have made my finger worse. On several occasions I had to drop the weight because I either had to fix my grip, my finger was throbbing or the pain was beginning to bother me. However, that did not stop me. Forty five minutes later I completed my workout and went on with my day training clients.

So this bring us back to my first statement. There might be many people who are working to be just as strong and just as fast. The truth is, they can try as hard as they can and they will fail because they lack what I have. "THE WILL". No matter what happens, how many times I fall, how hard the task ahead might be or how much pain I'm in, I WILL NEVER QUIT. I don't know how and I refuse to start learning to do so. For me its simple, you either do or you don't. If you choose not to continue moving forward the world will pass you by, people will forget your name and you only have yourself to blame. Always remember anything is possible. It all comes down to, HOW BAD DO YOU WANT IT?


BELIEVE.ACHIEVE.INSPIRE  

Killer Workout Of The Week #4

You already know whats coming! That's right, if you got what it takes lets hit the floor for another killer workout. Today we are going to do a Total Body Bi-Set Opposing muscle routine. This time I'm not going to tell you how much weight to lift, but what I will say is choose a weight you can hang with (not literally). I just finished this routine and figure I share it with you. So it goes a little something like this.

Warm up with 20 thrusters (NO WEIGHT ON BAR)

Deadlifts 4sets 8-10
Front Squat 4sets 8-10

Bench Press 4sets 8-10
Single Arm Lat Row 4 set 8-10

Bicep Curls 4sets 8-10
Bench Dips 4sets 25

50 Floor wipers

30 Box Jumps 36' inches

Let me know how it goes! Leave a comment.....


BELIEVE.ACHIEVE.INSPIRE

Free Weights VS Machines

Free weights or machines?  Well lets start off by saying that Jack LaLanne and Nautilus, pioneers of the modern day machines used in commercial gyms and homes across the world had great intentions. Ever since machines hit the fitness scene there has always been a debate relating free weights and their counterpart. Till this day depending on who you talk to you'll get mixed emotions. The truth lies somewhere in the middle. There are many variables to take into account. Both methods have pros and cons.

I my opinion your training should primarily consist of using free weights. Free weights involve more muscle fiber recruitment to stabilizing muscles not used when exercising on machines, but that's not to say that machines don't have their place as well. The advantage with machines seems to be more relevant for bodybuilding and singling out specific muscles groups.

Generally speaking when using free weights, you are more likely to fatigue your stabilizing muscles before your prime movers. Here's when using machines takes a turn for the best. For example, lets say your squatting and your near the end of routine, switch over to leg extensions and curls to stimulate muscle fibers even further. So not only did you take advantage of using free weights for stabilizing recruitment but you were able to hit your prime movers once again. Next time you train make it a point to take advantage of both worlds.

Many factors that I'm going to give you can can play into affect during muscular development : 

1. Load (level Of Resistance) 
2. Reps
3. Training Intervals & Rest
4. Intensity 
5. Frequency
6. Calorie Intake
7. Testosterone/Estrogen Levels

BELIEVE.ACHIEVE.INSPIRE