Example for exercises on July 26th

 The first exercise being flutter kicks. Put your hands underneath yourself to stay a little more stable and alternate kicking your legs to about 90 degrees then back down just a couple inches above the ground. You can also hold your abdomen up for a little extra burn.
One rep is counted for every time your left leg goes down.

 This next photo is using a back extension bench. You want the bench to hit a little below your hips (against your thighs). You are going to bend over the bench at least until your body is parallel and keep your back straight. Also it's okay to keep your knees just slightly bent.
To make this a little harder you can hold a round weight plate in your hands across your chest. Make sure you keep your chin down so you don't strain your neck.

Lastly this is back extensions on the ball. You can hold yourself with your toes or even put your feet against the wall. This exercise is going to take more balance than using the bench. You can also put your knees on the ground for this exercise but make sure the ball is positioned correctly to ensure the proper results.

Squat Jacks and DB Chest Press on Ball

 DB Chest Press on Stability Ball Example:

Squat Jacks Video Example:
Squat Jacks


Here's a good recipe for Protein Peanut Butter Balls I came across a while back that I thought I would share:

18 oz. of creamy or crunchy peanut butter
1 1/2 cups of oats
3/4 cup of honey
3 scoops of Apex choc. or vanilla powder protein

Mix these all together and roll into bite size balls. I put mine on a cookie sheet then in the fridge because I think they are served better cold. Enjoy!

Do or Do Not....There is No Try!

My soccer coach said this too me once. I often have people say well I'll try to do this or do that this week and this is sometimes my response. Do or do not, there is no try! People need to fully commit. Either workout like you are suppose to every week and like I expect or don't. I don't like to hear every excuse in the book. I want you to succeed and be happy for how hard you are working but ONLY YOU can do that. I just give you all the tools.

Here is this weeks workouts:

Mon: 

100 squat jacks
75 DB chest presses on ball

Tue:

300 leg flutters
50 back extensions on ball/equipment

Wed:
150 skater hops
50 high pulls (30-75lbs)

Thurs:

50 dead lifts (30-100lbs)
150 wall sit-ups

Fri:

100 lat pulls
50 skull crushers (15-40lbs)

Meals: Try cutting out ONE thing everyday that you normally love to have but SHOULD go without.

Have a great week!

Workout, Workout, Workout! : )

We all know after a good vacation it's important to get back into the swing of things especially with your everyday routines. So let's get back to work! I am going to workout at least 5 days this week. What are your goals for the week?

Mon:
100 jumping underhand pull ups
50 snatches each arm (15-40lbs)

Tue:
100 mule kicks each side
100 tucks

Wed:
100 DB squats (15-40lbs)
100 DB floor press (10-30lbs)

Thurs:
150 long arm sit-ups
50 pointing dogs

Fri:
75 lateral raises (5-20lbs)
300 shuffles


Cardio: I still want you to work on getting cardio in 5 days a week. This time make sure you are changing it up. Try doing some walking, some jogging, use the elliptical, treadmill, bike or rowing machine. Try doing something you haven't done before. (sprints, bleachers, 1 mile or etc.) You need to go at least 30mins.

Meals: Continue to make improvements everyday by making better choices on what carbs you eat or making sure you get your protein in every meal. Get that protein shake in before and after your workout and it will make a great difference. Make sure you are drinking plenty of water. Start first thing in the morning! 96 ounces everyday

Stretching: Don't forget to stretch. The more flexible you get the better you will feel!

Lastley have a great week and give 100% on all your workouts! Share my blog with your friends, they may be interested in working out with you. Share your passion for exercise and being healthy with everyone you know!

WOW! Just DO it!

Just a reminder that I will be on vacation this week. I leave Saturday so if you have any questions let me know ASAP. This is what I expect of you. I will text you once everyday and see how the workout went for the day. I DON'T want to hear any excuses of why it wasn't completed but expect a response the same day. I want to hear how it was and that YOU DID IT. You must stay on top of your workouts while I'm away and have some accountability.


Cardio: I expect you to complete 30 mins of cardio 5 days a week. You can rest sundays and one other day of your choice. This needs to become a habit. This makes a huge impact on your workout by burning extra calories quickly, making you less sore and helping you recover faster.


Mon:
100 push press (15-60lbs)
200 calf raises


Tue:
200 big leg flutters
50 supermans


Wed:
50 lunges each leg
100 push-ups


Thurs:
200 hip bridges
200 russian twists (6-25lbs)


Fri:
100 squatting DB bicep curls (5-20lbs)
60 burpees


Sat:
10 min of ABS
20 mins of stretching


Stretching: Please make sure you are stretching after every workout. Flexibility is a very important part of overall physical condition.


Eating: Make sure you are getting all of your 5 meals in everyday and really concentrating on making healthy choices. Make sure you are drinking at least 96 ounces of water everyday. You can properly push yourself in your workout if you aren't hydrated.

Please make me proud this week but working hard like you guys always do. I train the best people and have high expectations for you so don't let me down.