Tuesday, August 18, 2015

QUOTE FOR THE WEEK

"Perseverance, secret of all triumphs" -VICTOR HUGO


I frequently hear, "I feel so much better after a workout, I just can't get there". 

Yes, you can.

DETERMINATION 
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 The truth is every last one of us finds the time to do the things that mean the most to us.  To do the activities we get the most satisfaction out of. Speaking from experience I feel much, much better after a good workout. Any workout actually. So much so I've dedicated a good portion of my life showing others how to get to that point as well. Of feeling really good. 

KEEP YOUR EYE ON THE PRIZE
Adopting a new habit and staying with it.

As busy, productive people du monde we find the time to do a lot of things. Besides work, we find the time to interact and socialize with family and friends. We find the time to shop for a new phone and scan Pinterest for a new recipe involving bacon. We made a goal and set out to accomplish it.

GOAL SETTING
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Setting a personal wellness goal is the first secret. Remind yourself every day what that goal is. Heck, save a picture of the physique you want to strive for on your new phone. Do what it takes to keep that goal in the for-front of your mind. 



And make it happen.

Train Smart Train Hard




Wednesday, July 22, 2015

TAKE IT OUTSIDE pt 2 Short workout #1

"The world is our great gymnasium where we come to make ourselves strong" - Swami Vivekananda

I have used that quote many times and find it very motivational.  Let's step out into the world for a quick, all over body workout. I do as many sets of this routine as I can until I feel like stopping.


I. FRONT RAISES WITH BAND
to failure


I.b (ADD SIDE/LATERAL RAISES)
to failure



II. BICEP CURLS WITH BAND
to failure


III. DECLINE PUSH UPS
to failure




 (FOR MORE OF A CHALLENGE DO DIAMONDS)
III.b (ADD INCLINE PUSH UPS)
to failure


IV. BICYCLES
to failure


(Be sure to touch elbows to knees)


V. STRETCH


VI. TAKE TO THE STAIRS 
2 at a time  2 sets
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The idea here, (besides getting outside of a crowded, sweaty gym and into the sun) is to get your heart rate up, build endurance, and think about that quote at the top of the page.


Friday, July 17, 2015

GYM BAG ESSENTIALS

No gym bag is complete without




And of course, along side your shaker of your favorite protein powder you need


TRAIN SMART TRAIN HARD


Thursday, July 16, 2015

JUICING 101 Part I

"MY CUP RUNNETH...."
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I do not juice specifically to lose weight or to detox. I do it from time to time because I believe it an excellent way to get large amounts of vitamins and nutrients, fast. I've tried my hand at it over the years and recently borrowed a friends nifty Jack Lalanne power juicer and got inspired.

 Very inspired.





Mr. Lalanne has been a great inspiration to me along the way, and I believe his ideology 110%. Among other things, he did not believe in mincing words.

"The only way to get the fat off is to eat less, and exercise more" - Jack Lalanne



What's up, doc?
Carrots
I have loved carrot juice for sometime and believe I could live off of it. I add it to spaghetti sauce to make it sweeter. According to Livestrong.com 4 large carrots equals 1 cup of juice. For more on carrots go to:

http://www.livestrong.com/article/316445-calories-in-fresh-squeezed-carrot-juice/

I made a very large batch of the sweet deliciousness. My plan was to juice other ingredients and make original recipes.



Next I used beets. Beets are an acquired taste, however once you become accustomed I think you will find it quite nice.

Beets are considered:
  •  highly nutritious
  •  thought to have anti aging properties
  • no cholesterol



I had plenty of both to make different recipes with. Plenty!

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Tuesday, July 7, 2015

 

Thursday, July 2, 2015

QUOTE FOR THE WEEK

"Endurance is one of the most difficult disciplines, but it is to the one who endures that the final victory comes" - BUDDHA

WILL POWER
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That final victory? Strength. Agility. Flexibility. Wellness.


ENDURE

Tuesday, June 23, 2015

MUSCLES & EXERCISE ARMageddon


June is Mens Health Month and what better topic than every guys' favorite. A few weeks back I posted about what I believe are the benefits of working opposing muscle groups on the same day.

PUSH/PULL pt II

From a practical point:
  • Trains multiple muscle groups at once
  • Consolidates workouts
  • Shortens workouts and saves time
  • Leaves more room for recovery
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THE GUN SHOW


Let's be honest, who doesn't want a set of impressive pythons'? I train them hard and go a bit longer than other training days, using standard exercises aimed at building size. With repetitions no higher than 12 and heavy weight, (until the end) I aim to exhaust my arms.  

Sound good?

Let's go.


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The Routine
Biceps/Triceps

Barbell Curl 
warm-up 12 reps
4 x 12,10,10,8

* I make it a point to alternate between a narrow and a wide grip on this for each set. Wide grip works the short head, narrow works the long head, helping give the arm a fuller appearance.

V-bar Push 
4 X 12, 10, 10, 8

Dumbbell Incline Curl 
3 x 10, 8, 8 

Reverse Grip Pull-down 
3 x 10, 10, 8, 6 

Hammer Curl 
5 x 5 
* Now's your chance, go big.

Regular Grip Tricep Push-down
4 x 10, 10, 10, 8


MARINE CURL - I call it this because I learned it from a former Marine years ago who was seriously yoked- 

Using the Preacher bar start with a set of 10. Wait 30 seconds & do 9, then 8, and so on.  Stop at 5.

Dips (unassisted)

2 sets until failure

FINISH
_________________________________________________________________________________

At the end if I still want to keep going (and I usually do) I go for  high reps using standard isolation exercises. 

Cable Pulls
*Low weight/High rep    
2  - until failure


One arm Tricep Extensions w/Cable
*Low weight/High rep
2 - until failure
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REST PERIODS 

Give your guns a break.. Wait at least 72 hours in between training days. Let them grow.


 Train Smart. Train Hard.




Thursday, June 18, 2015

SUPPLEMENT REVIEW GOLD STANDARD


MY STANDARD
GOLD STANDARD

When I first began this blog 3 1/2 years ago I started with the importance of protein. It is essential for muscle growth and we know that. On a personal level I aim to consume as much from food sources as I can, however over the years I have come to rely on one brand to supplement my needs.



DRINK UP

Breakfast-to-go, pre/post workout, or as a snack I go through a lot of this chocolate deliciousness. 

Taste  Chocolate deliciousness

Value  I am the original extreme coupon-er

Quality  Doesn't clump like most! I never need the ball in my shaker.

Consistency  I first chose it because of it's reviews and a over the years it has maintained a certain level. 
________________________________________________________________

If I want to jazz up the post workout shake I add a host of things like Bananas, Peanut Butter or Frozen Strawberries (yes to chocolate, try it). 

Take stock in this company. They are a titan in the business and for good reason! If you don't want to take my word for it read here:

http://www.allstarhealth.com/f/optimum_nutrition-100_percent_whey_protein_gold_st.htm

Tuesday, June 16, 2015

QUOTE FOR THE WEEK

In honor of June Mens Health Month

"No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable." - Socrates



We all have different motivations for working out. Gyms are communities and people talk. In my humble opinion weight droppers are amateur. Not exercising is a shame.
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If you haven't found your motivation talk to your family, your spouse or partner. Your doctor. Friends.

Ask them if they agree with Socrates.


Thursday, June 11, 2015

RISE AND SHINE DRINK



GETTING STARTED
I haven't always been a morning person. It's taken awhile to acclimate to this time of day. Now that I have, I enjoy it and feel as though I'm getting a head start to the late risers.

For some time I've heard a lot about a trending concoction. Not one to follow trends, I decided I would get on the band wagon and try this one. The metabolism is at it's highest early in the morning. Before my Protein shake, or coffee, eggs, or anything else I've been starting out with this new beverage. And I think I like it.

LEMON, WATER and stuff

Why? I believe strongly in the power of natures remedies'. Before I talk about my new morning drink, a few things about the ingredients involved:



LEMONS
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 "When you get a lemon....."




Besides being high in Vitamin C, lemons are believed to:
  • Kick start the metabolism
  • Help cleanse the Liver
  • Help flush toxins from the body
  • Aid in digestion
  • Boost immune system
  • Excellent for the skin
According to the the American Diabetic Association  www.diabetes.org they are listed as a top 10 diabetic superfood.

. HONEY
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"You catch more bee's..."
A natural sweetener, honey is believed to be an anti-inflammatory.

I just like it.




CAYENNE
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Kick it up a notch (optional)

If you can take this addition, (a bit of an acquired taste) even better. Cayenne aids in digestion as well and is believed to stimulate the circulatory system.

A pinch goes a long way, folks. A pinch. Trust.


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My electric water pot heats very, very quickly. I start waking up as soon as I push the button. I am finding this to be a great alternative to coffee. And I love coffee.

My Recipe
  • The juice of 1-1/2 lemons
  • 1 - 2 tablespoons of honey
  • A pinch of cayenne 
 
Just a reminder gentlemen, http://www.menshealthmonth.org/ June is Mens Health Month. A month dedicated to prevention and early detection of disease.