Thursday, August 9, 2012

Weekly Routine

        I follow this schedule the best I can, but obviously it differs a bit from time to time, depending on the weeks events. One thing I never do is miss a leg day.. If I am going to miss a day then i miss a cardio or chest day. Legs are very important for getting your testosterone up and creating mass... (for women this should be your focus, your go to workout, nothing better than fit legs and a round toned butt) The more muscle you have the easier it is to burn fat. It will just melt off. So the week is laid out some thing like this:

Monday: Chest and Tris  
Always make one of your lifts a free weight dumbbell workout; either bench or incline bench. (decline bench is useless, only used as a ego booster) and so are machines. They dont let you use your stabalizing muscles and you can't heal correctly if you only use machines. Medicine ball push-ups are bomb at the end of a workout. You can super-set them with dips to really finish your chest and tris off. My favorite for tris are skull crushers, over head pull-overs, narrow grip bench and cable kickbacks. 

Tuesday: Abs and Cardio
For abs anything that has you suspended in the air is best. Leg lifts, medicine ball throws, knee to bars, and hanging scissors are a few. Just sit-ups and crunches are a waste of time and are to specific on isolation. If you do the correct workouts and go nonstop it will only take 15 minutes to completely destroy your abs, so dont waste time on them. Just fast and hard! For cardio I do a crossfit circuit (I use a sweet ap on my phone called icross WoD and its free) I get different workouts from there. At least once a week I run to the local high school and back which is two miles. While i'm at the school I go in the stadium and do 20 hill sprints and a couple 100 meter sprints. Go all out and time your sprints for fun. Try to get a personal best! This is a sort of hell, but I know it is good for me and its a great way to mix it up and burn the fat. Not to mention, have you seen those 100 yard sprinters in the olympics?? Not a single one of them is a weakling. Working those fast twitch muscle fibers from sprints are priceless and irreplaceable. 

Wednesday: Back and Bi
The Hellraiser crossfit workout is awesome for this day. Look it up online. It is really good to throw in once in a while. We do this once or twice a month. I like to go heavier and not quite as many reps as the hellraiser from time to time, so switch it up. Hellraiser is awesome for endurance and cardio! It will get you shredded quick! Wednesdays I always hit one of the big three really hard; dead lifts, hang cleans, or power cleans. I do one really heavy then one of the other ones a bit lighter with more reps. Pull-ups and rows are the best way to hit your biceps. Curls are more showy than anything. they dont really do to much.  Cable rows are great too. Throw in lat pulldowns and you are set! Never skip pull-ups, if they are too easy for you do weighted pull-ups.

Thursday: Shoulders and Abs  
Because you have so much blood flow to your core your abs heal quickly. So you can train them pretty well every other day. If they dont heal quick at first they will eventually. Depending on how much you killed your shoulders with incline on monday then you may want to focus more on your core today. I am usually recovered, and ready to hit em again!  You should be good to go as well because incline only works one of the three heads of the shoulder muscle, so you should be able to do a more complete shoulder workout. I prefer military press, clean press, arnold press and the tri shoulder complex. you can look them up online if your not sure what they are. 

Friday: LEG DAY!!!
Your legs should be good to go by now from the hell you put them through on Tuesday. Squats are the focus of leg day. The best workouts I have found to go with a killer squat are elevated lunges. Elevate your back leg up on a bench and then go up and down keeping your core tight and upright. doing these after squats are a beast, but they work! I will usually do hack-squats with really light weight and high reps also. To kill off leg day kettle bell swing squats and extensions are great. Do like 30 reps with the kettle bell squats. Also the stair machine is a good finisher! My wife will usually do leg day with me, and she is killin it- she has shown all kinds of improvements and is hooked on the progress!! There are a ton of killer WODs for legs also that include squats. This is great to throw in once or twice a month!

 Saturday: If i feel like it i'll do core again and go for a run on saturdays. Maybe break it up and go for a hike or bike ride!

Sundays are rest days! Devine instruction:) Genesis 2:1-3, Mosiah 18:3

*****The only way this layout works is if you attack each workout, if you can talk during your workout your wasting your time. You shouldn't be able to carry on a normal conversation without it being super awkward. Its all high intensity! This is one of the reasons I love the crossfit workouts. If you can still BS then kick it up a notch. A good set of headphones can nip this problem in the butt. Plug in and get to work!!

Friday, May 25, 2012

~Bomb Back Workout~

There are tons of reasons for training your back. Too many people aren't happy with there bench max and one of the main things they're lacking is the back strength to support their chest. Whether you want to boost you bench, get that "barn door back" or just prevent yourself from having a hunchback when you get old, there are lots of reasons to get a good back workout! Here is a killer combination of back workouts that will reach your lats, traps, lower back, and mid. The whole monster!! With this workout you can't go wrong. When you lift large muscle groups like your back your body will create much needed testosterone for muscle growth! So get it done son!  Goes something like this:

First: Pull-ups. This is a great way to get those back muscles warmed up and ready for heavier, more intense workouts. This will fill the back muscles with blood and get your heart rate up there too.
4 sets to failure. Shorts rest between each set.

Second: Bent Over Row. With this workout dumbell or barbell will work. For today I say barbell just to keep you in line and in form. Keep a tight arch in your back and bring your elbows back as far as you can.
4 sets, pyramid of 12-10-8-6

Third: Lat Pull-Down: This is done on a cable machine. Get a nice long bar that you can use a wide grip with. Bring the bar down and your elbows to your sides. Really try to pinch the elbows at the bottom, flexing your lats hard.
4 sets of 10 (go heavy)

Forth: Cable Row: Sitting down with the bar in front of you go with the narrow grip. If you can find a bar that will allow your palms to face in they are best. Keep your body in a fixed position moving only your arms. Go heavy with this and really pinch your shoulder blades together as you pull the bar to the bottom of your diafram. A great visual is to imagine an apple in the middle of your back, you have to sqeeze so tight that you get the apple juice runnin down your crack:)
3 sets of 12-10-8 (heavier each set)

Fifth: DEAD LIFT! This lift is the bomb. Make sure you are keeping the correct form or you'll mess yourself up. Be safe but go heavy! A good mentality is to rip the weights from the ground as if they were planted there. Go hard and strong. Shorts reps but heavy weight!!!
3 sets of 5

*** Unless you have a huge pile of fire wood that needs split this is the best thing to build your back, If you've got wood to split get it done knowing your getting a killer back workout.! Go get em,
Yeah Buddy!

Wednesday, May 23, 2012

~Breakfast Shake~

This morning I woke up and went for a run to the park where I did a small park workout and then ran home. I spent this whole last weekend with the flu and was ready to get this week going! To start the day I wasn't feeling the normal oatmeal-honey oats breakfast. So I made this tasty protein shake. The shake consisted of:

  • 1/2 cup of raw organic oats
  • 1 cup of milk
  • 1 cup of water

(mix these three ingredients before adding the others to bled the oats in better)

  • Then add 1 banana 
  • Add in Chocolate protein (Myotein is best)
  • 5 ice cubes

Simple mix, awesome breakfast. Add in a nature valley bar and you are set! I grab some fruit on the way out the door also. Go get em, yeah buddy!

Tuesday, May 15, 2012


My first CrossFit experience was awesome. I finally made it to a CrossFit class and it was a beast. Everybody told me I would be hooked and it is true, I am stoked to get back there and check things out. The gym I went to in located in Spanish Fork just east of the freeway called Hermes CrossFit. The owners are awesome and welcome newcomers to go try it out. So do it! The workout we did was called the "FILTHY FIFTY" which goes as follows:

50 Box jumps (24 in)
50 Jump-ups
50 Kettle-bell swings (35 lbs.)
50 walking lunges
50 Knee to elbows
50 Push press (45 lbs.)
50 Back extensions
50 Wallballs (20 lbs.)
50 Burbees
50 Double unders or
150 singles

The workout was brutal but the feeling when you are done, as you see your name and time up on the board is so rewarding. If every workout could be that comprehensive and intense I would get so much more out of my "gym time". I recommend CrossFit to everybody! You race/compete against yourself, so you're always improving. 
So go get em' Yeah Buddy! 

Wednesday, May 2, 2012

~Today's Back 'n' Bi Workout~

Todays back and Bi workout was a killer CrossFit mix-up. I have been trying to incorporate a lot of different CrossFit workouts since I can't afford to go to a CrossFit gym. But anyhow, my wifey did this workout with me and she did awesome! So ladies give it a try! Here is the breakdown of todays grind:

  1. Hang snatch! 3 sets of 8-12
  2. Narrow grip barbell curl (with preacher pad) 3 sets of 10-12
  3. Back Flys (lean way forward and pinch your shoulder blades together) 3 sets of 20-25
  4. Single arm cable rows 4 sets of 10-12
  5. Reverse cable curl with preacher bar 4 sets of 10 (HEAVY)
  6. Hammer Curls 3 sets of 10 ea. arm
  7. Pull-ups (the best pull-ups are weighted pull-ups, use the dip belt and add some weight) 3 sets of 8-10 full extension. 
This routine works best if you superset number 2&3, 4&5, and 6&7 together.  Then number 1 separate all by itself, but still first. Go get em, Yeah Buddy! 

Tuesday, May 1, 2012

~Snack Pack~

      Summer is here (in most places) and the time for fresh fruits and veggies is here! The latest things that have seen discussed in men's fitness mag have been different snack ideas. Personally, I love to snack, there is very rarely a time during the day that I'm not munching on something. So I am going to give you some ideas for snacks that won't make you fat and pudgy.. after all we need to keep up our Bikini bodies right? :)

Yogurt Parfait
This is one of my favorite. I usually prefer to use the Greek Gods yogurt brand, the plain or vanilla is the most healthy! The others have up to 25% of your saturated fats in them, yeah, not cool! So Just mix the following ingredients in a bowl or a red solo cup for the go:)
  • 1/2 cup of yogurt (vanilla)
  • 1/2 cup granola 
  • 3 sliced strawberries (super cheap at Costco right now, 1 flat for $6) 
  • Then I like to throw in a pinch of cinnamon too, but its up to you. Get creative! 
Peanut Butter and Apples
This is as simple as it gets. Two things you should always have on hand is peanut butter and apples. they make the best treat loaded with protein and fiber. The apple will fill you up also. This is the way to go if you want a quick healthy snack.
  • I prefer gala apples
  • Chunky peanut butter (better to have chunky PB than to be chunky)

Protein Shake and Granola Bar This is a bit more complicated because you have to have the two products and they aren't usually found everywhere you go. We stock pile our granola bars and i like the natures valley brand. As for the protein shake, there is always protein in my house but in at times when we are away visiting fam and friends it may be harder to come by. This is probably my favorite snack at work. Simple, easy, and filling!
  • Myotein Protein powder
  • Nature valley granola bars
Fresh Fruit and Veggies
 Anytime I have fresh fruit or veggies on hand I love to take them along to work for a snack. Also while sitting around the house, watching the tube, get in the habit of checking the veggie drawer and fruit bowl instead of going for the potato chips, ice cream or candy. The change will take time and planning but the results are so worth while. My favorites are:
  • Sliced Apples
  • Oranges
  • Baby Carrots
  • Raisins
  • Dried Fruit and nut mixes
  • Raw almonds are bomb
**As a side note, if you haven't been to the Winco bulk food sections you're missin out. They have killer prices on good trail mixes and raw nuts! Stay away from the chocolate ones though or you are fat:) ha
So go get em, Yeah Buddy!!

Monday, April 9, 2012

~How to make a 'Green Smoothie' smooth~

       Today's smoothie was, in my opinion, super tasty!  It was definitely a healthy boost. I made this smoothie in attempt to make my wife drink it down with the same excited enthusiasm that I have when I drink the smoothies. When preparing the smoothies if you have a 'texture' problem here are a few hints to make your smoothies much more smooth-ie:)
       The first thing you want to do is set aside the ingredients that are hardest to blend or puree. The usual ingredients that are a bit harder are; spinach, kale, carrots, etc. The best way to get these nice and smooth is to put them in first with just the water. Let these blend on a very high setting for about a full minute. You may need to stop it for a bit and scrape the sides. Don't be afraid to add more water if the ingredients aren't becoming pureed. Other ingredients such as berries, bananas, the ice cubes, peanut butter, yogurt, and other veggies won't be as big of a problem. As soon you get the tough ingredients all blended together and smooth throw in the rest of your ingredients, blend them for a good 30 second, and you'll be set. There are a lot of recipes on the blog so check them out and lemme know what you think.

Go get em! Yeah Buddy!

Thursday, April 5, 2012

~The Situation Ab Workout~

     So recently I had the opportunity to meet Mike "The Situation" Sorrentino. I was at the Golds Gym and had heard he was in Utah. One morning I was feeling ambitious on a rest day and decided to have my wifey take me to the gym then run home. Because it was an off day I was doing everything focused on my abdominal (don't usually ever focus on just abs). Just so happened that the "Sitch" (thats his nickname) had the same thing in mind. I started on the other side of the gym by doing leg lifts on the decline bench, head up of course then bringing my feet straight up in the air. Then I went over to the other side where I saw Mike "The Situation" doing his workouts. I couldn't help but want to talk to him and maybe even join in. So that is the precursor to how I got this workout.
  • When I got there he had already done Roman Chair leg lifts: 4 sets of 15-20
  • Then went on to doing side plank crunches bringing the knee to elbow (these aren't easy:) 3 sets of 15
  • Next was the leg raise with twist. Lay on your back and grab onto something stable above your head. (like a bench or machine) Then lift you feet all the way up until the bottoms face the ceiling. Then raise your butt off the ground and twist right or left (alternate) then come back down and repeat but twist the opposite direction. Your legs should never bend at the knees. Do 2 sets of 20 with these.
  • Last thing we did were tornadoes/ or twisters I've also heard them be called. Sitting on the ground lift your feet up and bend at the knees to make a V with your body. Then clasp your hands together and as if you were praying. Keep your core tight as you touch the ground to your right then back to the left with your clasped hands. Repeat this motion 40 times,counting each time you touch the right side. This way you'll trick your brain into thinking you're doing 40 but you'll really do 80! :)
  • Last hang from a pull-up bar and peddle in the air as if you were riding a bike, but bring your knees as high as you can! Try to get at least 25 rotations before letting go.
There you have the Sitch ab workout, it kicked my butt!  It will get you sore for a few days:)
give it a try and lemme know what you think! Yeah Buddy!

Friday, March 30, 2012

~Using Nitric Oxide~

         Today I decided to write a bit about a supplement that everybody is asking me about at work. So i did some research and have become pretty familiar with the supplement Nitric Oxide. This supplement can be very helpful to those looking to get fit and improve their health. As many of you know Nitric Oxide is  gas and has many useful roles. The main reason athletes or fitness enthusiast use the substance is because of the vascular benefits as it helps carry nutrients to the muscle. This will also help with you old farts out there:)  Nitric Oxide plays a big role in recovery time because of the fact that it can get the nutrients to the muscle quicker the muscles can recover quicker. Faster recovery helps with soreness because during the process of protein synthesis the acids are broken down and absorbed, instead of making you sore while this acid is waiting to be broken down.  Another advantage to Nitric Oxide is heart health. It will lower blood pressure and relieve the heart of over exertion during an exercise routine.There are a lot of different supplements that offer Nitric Oxide, most being pre-workout supplements. I highly suggest this supplement, my favorite at the time being is Myonox. It is a vitamin loaded preworkout that stimulates Nitric Oxide in your system. I usually get mine from So there you have it, give it a try and lemme know about your results!

The link to where you can learn more is at
You can also order through the site or let me know and I can bring you some!

Wednesday, March 28, 2012


Todays food for thought.
Decide today which ways you are going to
adjust your daily activities in a way that makes you move more! 
We as people are getting closer and closer to the slobs we
see in the movie Wall-E. 
We need to move more throughout the day. 
It will make all the difference!

Thursday, March 22, 2012

Simple Smoothie

Todays smoothie was super simple. I had Jiu Jitsu within the next couple hours so I didn't want anything too heavy. It was perfect to power me through until dinner. On a side note any of you who are really looking to get fit, a few rounds of Jiu Jitsu will really zap you! Do that a few times a week and you're set:) I know that isn't practical for some of you but, you'd be surprised how many places offer classes now!  I really enjoy the training and exercise. Okay back to the recipe. This recipe included:

  • 1 apple
  • 1/2 cup whole oats
  • 1 pear
  • 2 Tablespoons of peanut butter
  • 2 cups of spinach
  • & a cup of water
Hope you enjoy- I sure did! 

Wednesday, March 21, 2012

~5 mistakes women make when trying to lose weight~

            I thought many of the readers would like to read this article. It was written by one of the journalists for the company I work for at Check it out and check yourself to see if you can change things up a bit to make losing weight more successful.
A link to the article is at:

***Oh, and just a side note: The step number 5 is definitely referring to Diet Coke- That stuff is poison!

Tuesday, March 20, 2012

Snacking Tips

This is just a great reminder of what you should eat before and after each workout. There are however a few of my personal biased opinions but then again this whole blog has those so nothing new:)
Its important that you get something to fuel you during your workout but make sure they are low glycemic foods such as most fruits and vegetables, legumes, some whole grains, nuts, kidney beans, or beets. Also depending on the time remaining until you workout its good to have some protein in your diet while you workout. I'll put it on a time scale just so you can have an idea as to when to eat what-
So.... depending on when you can eat here are some ideas!

  • 2-3 hours before you workout you'll want to make sure your snack is a combination of protein and low glycemic carbs. These include; your favorite fruit and low-fat string cheese. 
  • 1 hour before take it a bit lighter. Eat something that your stomach can digest easily and also provide some nutrition. Applesauce or grapefruit would both be great choices. 
  • 30 minutes before I would stick with liquids. I usually take a pre-workout supplement to help me kill it in the gym, Stay away from most sports drinks, They will spike you sugar levels and your energy will crash long before your workout is over. 
  • After the workout get some protein in your system, unless you are going to go straight home and eat a big dinner, in that case have a healthy meal and save your protein for the next morning. (personally I take it regardless because I am not worried about gaining weight) 
Welp, there you have it. Lemme know if you have any food ideas or suggestions. 
Go get em, Yeah Buddy! 

~Beginners Leg Day~

          This summer I am going to get certified and become a personal trainer. So my first official victim is going to be my mother-in-law. We had our first workout this last Saturday. I saved my Friday leg day for Saturday so I could show her the ropes. Our workout was fairly basic and we were in a new gym so I wasn't familiar with their equipment. We managed to get in a decent workout and I am feeling the effects today. I am going to be documenting her progress on the blog so we can see how this stuff really works in a real life (with her permission of course). So I am just going to include the workout that we did this last week and later we will post pictures and progression stats, etc.

  • Warm up with 15-20 good, quick, deep lunges.  
  • Smith Machine squats: 3 sets of 5 (heavy) then 3 sets of 15-20 (light)
*The smith machine is very helpful for those who aren't used to using the squat rack and the motion. However, this should just be a stepping stool to advance on to using the REAL squat rack. Don't get to comfortable with the smith machine, just use it to help you get the motion/form down then move on.

  • After we went on to Kettle Ball Squats, do 3 sets of 20 for these. (holding a kettle ball with both hands, and lower it to the ground keeping your back straight and bending at the knees. Point your toes outwards to use correct form. Straighten your legs and repeat 20 times, you'll feel the burn.
  • Next we did Leg Press. 3 sets of 8-10. These should be fairly heavy. Your last set push yourself and increase the weight. You may only be able to get 5-6 reps in, that's when you know you are pushing it good enough. If you can still do more add more weight!
  • We finished off the day doing weighted lunges and calf raises. With the lunges I like them best walking and you can either carry a plate or dumbbells with lunges. We did about 40-50 steps
  •  With the calf raises just get the blood in there good and focus more on stretching the calf out really good after doing all of the leg lifts (which has already stimulated the calf muscle considerably)
  • I suggest you finish off with a brisk walk and get those muscles cooled down.

Thursday, March 8, 2012

Motivation and Inspiration

      Todays post has to do with a very important aspect of fitness, it may even be the single most important part of fitness and health overall. Today I hope to give a bit of motivation and inspiration to all those who need it (which is everyone). A few months ago I had the opportunity to meet Kyle Maynard and have never been more motivated in my entire life. He faced his struggles and took them head-on. His upbeat and positive attitude is the best environment to be in, and its SO contagious.
      We all have our own personal reasons we set goals. I talk to people everyday about their reasons that they pursue their fitness goals. Many have family in mind, others the desire to simply dominate life and push themselves to the limit. My personal reasons branch from many of these same trunks. I have a passion for seeing people excel and overcome challenges and personal hurdles. This young man has done, and continues to do what others have told him is impossible. With this new video documentary that ESPN has put together we can have a glimpse of one of the obstacles Kyle chose to take on.
       I hope you will all take a good hard look at your own personal limits, ones you have set and ones that others have set for you, and give them a shove! Prove others wrong, the next time they see you they will be amazed and bewildered. Freeze the moment and enjoy the look on their faces. Anytime you lack the motivation to keep pushing those limits check out the blog and watch a few minutes of how Kyle gets it done! NO EXCUSES!!!!
~yeah buddy~

Tuesday, March 6, 2012

~Juiced Lunch~

Todays juice meal was really refreshing and was a great filler. I was full until after my Jui Jitsu class. And I had energy to get it done! So this post will be short and sweet, the ingredients are as follows:

  • 1 cup of milk
  • 1 1/2 carrots (my baby boy wanted the other half)
  • 1 cucumber
  • 1 banana
  • 1/4 cup of raspberries
  • 1/4 cup of blueberries
  • 3 cups of spinach
  • 6 strawberries 
  • 5 ice cubes w/ 1/2 cup of water
Give it a try and lemme know how you like it! 
Yeah Buddy! 

Monday, March 5, 2012

Leg Day

        Leg day is a dreaded day for many of those seeking their full fitness potential, BUT... There are so many reasons why we should all look forward to leg days! The body is the most amazing machine ever created! The body has survived through the worst of times and has done so at the top of the food chain in every way. The natural way our body works uses leg muscles in activity. So to spend all that time in the gym without ever working legs, not only makes you look like a pansy, but it throws your body off big time!  When you lift your legs your body naturally releases testosterone throughout your body. This happens when any large muscle group is strained, none of which is bigger or better than on leg day! You will notice gains and improvements through out your entire body if you make sure to workout your legs every week! (Not just running or walking, I mean WORK your legs) Your gains will shoot through the roof. I guarantee it! So our Friday leg day consists of the following:

  • Squats: 1 warm up set of 15 or so then,  3 sets of 5 (heavy), and then 2 sets of 15-20 (light)
  • Hack Squats: Lighter 3 sets of 10-15
  • Lunges: 4 sets of 12
  • Leg Curls: 3 sets of 10-12
  • Leg extension: 3 sets of 10 (heavy)
*If you would like to wrap it all up with jump ropes and calves it makes for the perfect icing on the cake! 
Go get em, yeah buddy! 
**Girls, legs are the sexiest thing you could ever work. Do squats, lots of squats! My wifey kills it on leg days and does this same workout.. She looks amazing! 

Thursday, March 1, 2012

New Chest & Tri Workout

        This weeks chest and tri workout was killer. I would recommend it over the previous one posted. It has been 4 days and I am still sore. I very rarely feel the effects of a workout after 4 days, I am usually ready to go again just a after a few days.  So for this workout you will perform the following lifts in the following order:
  • Incline barbell bench: 4 sets of 8
  • Tricep overhead press: 4 sets of 10-12 (heavy)
  • Flat dumbbell bench press: 3 sets of 5-8 (heavy)
  • Tricep cable pulldown: 3 sets of 15-20 (focus on reps and motion, not weight)
Finish up the workout with a superset (superset is alternating the two) of:

  • Pushups: 4 sets to failure &
  • Dips: 4 sets to failure
 *to failure means do them until you can't complete another rep using correct form.

Wednesday, February 29, 2012

~Best Juiced Meal Yet~

This smoothie is way good! I know it has more fruits and a few less veggies but it is still very healthy! I found the fruit really cheap at Sunflower market, along with the Greek yogurt.The Greek Gods Greek yogurt is my favorite and the flavor is natural honey so it is really good as well, not like other Greek yogurts. I added some milk and ice which are not pictured so don't forget those. So here's the mix:

  • 1 cup Greek yogurt (honey flav)
  • 2 cups of spinach
  • 1 largo banana
  • 1 cucumber
  • 7 fresh frozen strawberries
  • 2 carrots
  • 1/2 cups of raspberries
  • 1 cup milk
  • 5 ice cubes
 My son loves to turn on the blender! Every time he hears it turn on he comes crawling as fast as he can. I have to hold him back from turning it higher! :) What a lil stud!

Monday, February 27, 2012

~Monday MonStar~

 Its the beginning of a new week and its a Monday! This smoothie is just what you need to get the week started off right! This is loaded with ingredients to boost your energy and kick start your week. The trainer, Bob, from biggest loser suggested that giving your body raw oats will do more to energize than three cups of coffee throughout the day. Give it a try- This smoothie is my favorite for getting it done and feelin good all day long.

    • 1 Cucumber
    • 1 Avocado
    • 1/2 cup raw oats
    • 1/2 cup Blueberries
    • 1 cup Greek yogurt (I prefer honey flavored)
    • 1 tsp lemon juice
    • 6 Strawberries

    Friday, February 24, 2012

    ~Tha Hunger Killa~

           Today's meal was my own invention, BUT it turned out to be pretty good! This recipe had a lot more fruit than others plus the added oatmeal. It was REALLY filling- I eat a lot of food throughout the day, and I was not hungry until 7 hours later. For me that is unheard of!
     -3 cups of spinach
    - 1 Banana
    - 2 Celery stocks
    - 2 Carrots
    - 1 HUGE table spoon of Peanut Butter:)
    - 8 Strawberries
    - 3 Ice cubes
    - 1 Egg (if you'd like)
    - 1 1/2 cups of raw Oats
    - 1 cup milk (reg, almond, soy, don't matter)
    - Last step, kiss hunger goodbye for up to 7 hours
    Go get em- Yeah Buddy! 

    Thursday, February 23, 2012

    Back 'n' Bi Workout

             This isn't your traditional back and bi workout out, but its amazing. I started doing hang jerks or hang cleans on back day because if not I never get them in. I start out with that, which will for sure get you warmed up and your blood flowing everywhere! From there the lifts are pretty common. If you have any questions let me know, feel free to comment on the post.

    * Hang Jerk: 3 sets of 8-10 (my last set I could only get 4)

    * Close Grip Barbell Curls: 4 sets of 15
    ~superset with~
    * Back Flies: 4 sets of 15

    * Lat Pulldowns: 3 sets of 10-12 (heavy, I like to use the bar that lets you have your palms facing in)
    ~superset with~
    * Cable Curls: 3 sets of 12-15 (one arm at a time, concentrate and flex at the top of ea. rep)

    *Shoulder Shrugs: 3 sets of 15
    ~superset with~
    *Hammer Curls: 3 sets of 15 (these should be heavy and really hard)

    That's this weeks Back and Bi workout, git it done son. Yeah Buddy
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    Chest And Tris Wokout


          This workout was this last Monday's workout for me. I try to keep my heartbeat up during the entire workout so I go from set-to-set and do the entire thing within 75 minutes. I understand there are a number of different ways to target these muscle groups. This is just one of many workouts. Give it a try and lemme know what you think!

     *Incline Dumbbell Bench Press: 5 sets of 5 (heavy)
    *Tricep Rope Extension: 3 sets of 15
    *Narrow Grip Smith Machine Press (to the chin): 3 sets of 10-12
    *Over-the-head Tricep Extention: Lying down on a bench 3 sets of 10 (heavy)
    *Push-ups: Narrow Grip & Wide Grip: 3 sets of 10 each
    *Dips: if you have anything left in the tank finish off with 3 sets of as many as you can!

    If you can superset (do two at a time taking turns) then do so- It will help keep your heart rate up!

    Give it a shot, if you have any questions lemme know! Go get em-Yeah Buddy!

    Wednesday, February 22, 2012

    The Smoothie of Febuary-22-2012- Good stuff!

    Here are the ingredients for today's smoothie! It was super tasty despite what you might think because of all of the veggies! I put everything into my blender at once and it did great work of blending it all up. I do use the "Ninja" blender so remember that its no regular blender. Okay so the ingredients are as follows:
    1 cucumber
    1 apple
    2 carrots
    3 cups of spinach
    1 1/2 cups of almond milk
    2 stocks of celery
    1 banana
    5 ice cubes

    It is delish and loaded with nutritious shtuff! Hope you like it!

    Meal of Champions

    This was last nights meal. I have really taken to yams and sweet potatoes. I don't think I will ever turn down this plate no matter how many times I eat it:) This dinner consisted of:

    -1 10 oz Elk steak
    -Green beans (as much as you want)
    -1 large sweet potato (plain)
    -20 oz of water

    I found that if you stay away from artificially sweet foods through out the day then come time to eat a meal you don't need to add butter, salt, nor pepper. By doing this you will cleanse your pallet and the yams or sweet potatoes will taste sweet enough to eat plain. For the steak I used olive oil and a mesquite marinade, let them sit during the day in the fridge then cooked them using the George Forman grill (helps get rid of the artery clogging fats). Stay fresh with the veggies when you can. Some processed fruits and veggies may only have 20% of their nutrients that they started with by the time we eat them. So just buy fresh and help yourself out.

    Tuesday, February 21, 2012

    Juice Meal 2-21-12

    Today's juice meal is delish! Today I threw in just what I had left in the kitchen, and it turned out to be pretty darn good. The ingredients today were as follows:

    4 cups of baby spinach
    2 oranges
    1 apple
    5 ice cubes
    1 cup of H20

    Turned out to be pretty good. I need to head to the store and get a few more veggies and fruits for tomorrows drink! Healthy livin!

    Friday, February 17, 2012

    -Fruit Blast Smoothie-

    This weeks smoothie that I wanted to share with you all is a pure fruit smoothie, for those of you who have more of a sweet tooth:) The smoothie includes:

    * 8-10 ice cubes
    * 1 banana
    * 5-8 strawberries
    * Mixed Berries (black, raspberry, etc.)
    * If you're feeling it (which I was) throw in some raw oatmeal to thicken it up!

    This smoothie is a winner. If you have any suggestions or comments to add or make the smoothie better, write it up in the comment box below!

    Thursday, February 9, 2012

    CrossFit attempt

    Tonight at the gym I attempted the workout of the video I posted in my last post. Obviously I didn't try the same weight but i was able to get the 30 reps in. The Crossfit workouts are definitely on the rise. My personal opinion is that the workouts you find in Crossfit gyms are more beneficial for your personal fitness and health. I am going to attend a full workout soon and I will report on how things go. And maybe even give you some first hand media:) Wish me luck!
    PS- This pic is not me...yet

    CrossFit with Rob Orlando

    This stud Rob Orlando lifts 275 lbs 30 times (clean and jerk) in a CrossFit challenge!

    Wednesday, February 8, 2012

    -Eating Your Veggies-

    There were three tips that I got from my nutrition class and three tips I found online on how to make sure you eat your veggies. The tips are from the top ranked tips from my my nutrition class and the others are from a online poll from

    Tips from class:

    1. Make sure you include them on your shopping list (this may seem obvious but it really is the first step, and in order to eat em you gotta have em:)
    2. Put the veggies in some of your already favorite recipes (sneak them in small amounts at first if you don't like them)
    3. Drink your veggies! This may seem extreme but if you put small amounts into your smoothie you won't even notice they are there. Make your own Green Monster, as seen in previous posts!

    Tips from online:

    1. Make it a habit to include a veggie in each meal plan. Start off small and add more and more as you go along.
    2. Sprinkle a bit of cheese over cooked veggies and you'll love the taste of your revamped veggies
    3. Slip the veggies into strong flavored dishes such as spaghetti and pastas.

    Monday, February 6, 2012

    Your inner self wants you to reach your full potentialDon't fight against your own desires!

    Here is the video for our making of the Green Monster! It was a delicious tasting super drink that kept me going all day long! Loved it!

    The Ninja

    So I gave in and bought the Ninja Kitchen aid. I bought the blender for 100 dollars and it has already been well worth the money. I have used the blender at LEAST twice a day. It is great for fruit blends/smoothies but I also love it for mixing protein powder drinks. Soon to come I will show you the video of our first Green Power smoothie. I am trying to perfect the art of smoothie making and the drinks keep getting better. I have yet to add sugar to any of the recipes I have made and so far I haven’t missed the added sugar, or even needed it. Natural fruit sugars are the way to go!!! Yeah Buddy!

    The ALPHA of the fitness post

    Today is the day we tap into the plentiful well of natural fitness information. I hope this blog will generate success for everyone of its readers. Those who read and apply the information from the articles posted WILL experience progress in their fitness and health goals. I am confident the hints and tips used in this post will help those who are seeking to improve themselves.