Saturday, September 30, 2017

Free Leg Workout Plan


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So, here is a workout pulled from my workout plans I have created for you to try this weekend. 

A1. Front Squats 3-4 warm up sets, 3 working sets of 8-10 repetitions keeping tension on the quads throughout the lift. 
B1. Lying Leg Curls. 4 sets of 10 reps. Use a full range of motion here. 
C1. Walking Lunges 4 sets of 10 steps per leg. To really intensify these add some weight and hold onto Db's or Kettle bells while lunging. 
D1. Leg Extensions. 3 sets of 10 reps, after each set hold a 10 second flex of your quads. Flex them as hard as you can. 
E1. Hack Squats or Leg press. work up gradually to one all out working set of 5-7 reps to finish. (grab a spot for these and go at it)

Give this workout a shot this weekend and let me know how those legs are feeling come Monday. 
Good luck and enjoy your weekend. 

Friday, September 29, 2017

The 3 day Workout Plan

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A couple of days ago I went into some detail on how to set up your training workouts. 
But what about if you can only train 3 days a week? 
How would you set up your workouts to benefit you then? 
Assuming you can only train Monday, Wednesday and Friday there are two main options. 

Option 1: 

Day 1. Push 

Day 2. Pull

Day 3. Legs

A basic push, pull, legs routine fits fine here. It allows you to hit every body part for the week. 

Option 2 is doing full body 3x a week. 

Each workout will be different, but you still hit every muscle that week with a higher frequency. 
Setting up a full body routine, the basic principles. 
- Train larger muscle groups first
- Assuming you have a rest day between workouts, train pretty hard but not to a point of pure exhaustion. 
- If time is also a factor, super set smaller body parts. 

So a week of workouts can look like this:

Day 1:
A1. Squats. 
B1. Incline bench press
C1. Lateral raises
D1. Skull crushers
E1. Barbell curls
E2. Rear delt fly

Day 2. 
A1. Shoulder press
B1. Bent over rows
B2. Leg press
C1. Seated DB shoulder press
D1. Tricep rope press down
D2. Hammer curls
E1. Preacher curls

Day 3. 
A1. Deadlifts
B1. Lying leg curls
B2. Leg extensions
C1. Flat Db bench press
C2. Neutral grip back pull downs
D1. Pull ups
E1. Db preacher curl
E2. One arm tricep pull downs 


This split will allow you to hit every body part to a degree in the course of a week using only 3 training days. 
The cool part about this routine is by doing such little exercise variation, you can really track your progress week to week on terms of how much weight you are lifting. 
Logging weights used is something useful to do when training. It helps ensure week to week progress. Good luck and happy Friday

Wednesday, September 27, 2017

It's Leg Day: Free Workout Plan

If your goal is to get stronger, leaner more toned and developed leg muscles you've come to the right place. My workout will really shock your system and demand gains!

Follow these steps to the ultimate leg blasting workout!

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1. GOOD FORM AND FULL ROM
This is even more important on leg day! Good form and full ROM (Range Of Motion) are essential to get the optimal befits out of your exercises, and avoid injuring yourself.  You want a full extension and a full contraction every rep.  Always focus on the muscle being worked (Mind-Muscle Connection) and control your tempo.  I rarely use a set tempo, just always keep the weights and movement under control.
With that being said, at the end of the sets, it's OKAY to comprise form a little to get those last 1-2 reps out.

2) PYRAMID YOUR WEIGHT UP
Start light and increase your weight as you go.  For leg exercises you definitely want to be warmed up and ease into the heavy sets. Typically I will increase my weight as I decrease my reps, you'll see the outline below.  If the exercise is 4 sets of 15, 12, 10, 8 then usually I am increasing my weight along the way.  Sometimes its just once, sometimes it's every set.  You can asses this as you go along, always trying to reach a point of failure with your desired reps, of course on exercises like squats be cautious and have a spotter or safety bars.  The reps per set should be a ball park!  If you get to 10 and have 2 more in you, then hit a few extra reps, and then increase the weight for the final set.  Don't let the counting get to your head, during your workout you can always improvise and adjust.  For optimal results we must train at your optimal level.

3) VARY YOUR STANCE
It can be beneficial to use a few different stances during your exercises to target the various parts of the quads/hamstrings/glutes. This will help with overall development of the muscles.
In the workout below, different angles can be used.  It's always a good idea to vary these (ie. foot placement during squats and leg press).  Also note, if a specific position doesn't feel comfortable then adjust to one that feels more comfortable and natural.  If you feel an unwanted strain when using a specific piece of equipment or movement, stop and adjust.


THE WORKOUT
I usually rest 30-45 seconds between sets.  Always trying to push myself till failure each set.  My warm up always consists of a few sets of walking lunges.
Below you will find a great workout set up you can use. Remember to hydrate in between sets. If you want to change your lifestyle and lose weight feel free to email me. I would be more than happy to help. Enjoy 

WORKOUT 1: LEGS & CALVESSETS X REPS
Walking Lunges4 X 20
Squats (warm up 2 light sets)4 x 15,12,10,8
Leg Press4 X 15,12,10,8
Straight Leg Deadlift4 X 15,12,10,8
Leg Extensions (super set with leg curls)4 X 15,12,10,8
Lying Leg Curls (super set with leg extensions)4 X 15,12,10,8
Standing Calf Raises 3 X 15-20
Seated Calf Raises3 X 15-20

Free Workout Plan Schedule

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I remember when I first started working out (without a trainers guide) I was totally clueless about what to do at the gym. We all have gone through our beginning gym phase and perhaps you may still be in yours. 
You aren't too sure of what to do on most things and you spend 2-3 hours doing every machine possible each workout. You then start to think maybe I'll just hit the treadmill for an hour and call it a day! 

For beginners, full body workouts are a great way to get going. But for intermediates onward, you need more specificity. 
Training specific body parts and really prioritizing certain muscle groups can really help you see better progress in the gym. Lets talk arms, we all want bigger arms. 
If someone told you to add 1'' to your arms, would you train them one exercise 1-2 times a week? 
Or would you train a full workout for them a few times a week. 
This goes for all body parts.
You can set up a body part specific program quite easily. And this may be switched around to your liking. 

Schedule Example:

Day 1.  Arms/Cardio

Day 2. Back

Day 3. Chest/Cardio

Day 4. Legs

Day 5. Arms/Cardio

Day 6 & 7. Off

This is just one example. You could also do:

Day 1. Back and biceps/Cardio

Day 2. Chest and triceps

Day 3. Legs/Cardio

Day 4. Off 

Day 5. Arms/Cardio

Day 6. Shoulders

Day 7. Off

There are plenty of ways to set up a training split to fit your needs. Remember if there is a body part you want to bring up, prioritize it. If you want to change your life and change your lifestyle feel free to email me any time. I have been doing this for 5 years. I am no expert, but I do carry a lot of knowledge when it comes to this sport and nutrition. Enjoy your Wednesday 

Tuesday, September 26, 2017

Low Vs High Volume Training PLUS a Workout Plan

1. Low Volume - High Intensity - You’ll only be hitting about three to four exercises per body part, and performing one to two working sets for each exercise. These working sets are the sets you should train until failure. Then by adding intensity amplifiers like drops sets, force reps, and super sets in order to drive the muscle beyond failure and you will see result.
Low Volume Workout Idea: 
I have personally followed these amazing workout sets. Since I am in growing season at the moment I super set and I also do drop sets. What ever works for you the best. 
Bench Press: 1 Warm Up Set, 2-3 Working Sets x 10-12 … Superset, Dumbbell Flyes 10-12 Reps
Incline Dumbbell Press: 1 Warm Up Set, 1-2 Working Sets, Forced Reps x2-3
Cable Flyes: 1 Warm Up Set, 1-2 Working Sets, Dropset x10-12 Rep
2. High Volume Training
With high volume training you’ll typically be performing anywhere from four to six exercises per body part hitting three to five sets each exercise. Some may start out doing four to five sets for the first several exercises, then for the last few they may only do three sets.
High Volume Workout Example:
Deadlifts: 5 x 6-10
Barbell Rows: 4 x 10-12
Seated Rows: 4 x 10-12
Dumbbell Rows: 4 x 10-12
Lat Pulldowns: 4 x 12-15
How to know which style is better for you. That all depends on the style of training your body has currently adapted too, and change it to opposite. I am not a personal trainer what so ever, but I have competed in 5 shows and I also do workout at the gym 6xs a week. If you have any questions or need ideas feel free to email me. I will be more than happy to help out anyone. Enjoy your Tuesday and get the work done!!! 

Monday, September 25, 2017

Easy House Warming Party Bacon Bow Tie Crackers

It's been 4 months since we have moved into our new home. We have remodeled many things around the house and have painted several rooms to our liking. Our house warming party is just around the corner (2 weeks). I've been on the hunt for easy finger foods and this one caught my attention. Easier than it looks and fits the budget very well. Having a house warming party or just a football gathering this weekend? Try these cute bow ties and let me know how you liked them. Enjoy

Image result for bacon bow tie crackers
(picture found on google)


Prep time: 10 min
Total: 1 hour & 45 mins

1. Preheat oven to 250 degrees Fahrenheit. Cut each bacon slice clockwise into thirds making a total of 24 pieces.  Wrap 1 bacon slice around narrow center of each cracker without overlapping the ends.  Arrange in a single layer, seam side down, on a lightly greased wire rack set in a rimmed baking sheet. 

2. Bake in preheated oven until bacon is crisp and center edges have pulled into resemble a bow tie, about 1 hour & 30 mins. Cool down on a wire rack for 5 mins before serving & enjoy 

Sunday, September 24, 2017

Peanut Butter Banana Pie

Peanut Butter-Banana Pie

Fall has finally arrived here in California.  Chilly nights call for a great Pie on any given night for dessert. Here is one of my all time favorite recipes that I always find satisfying with my cup of coffee. Enjoy!

Step 1
Preheat oven to 350°.
Step 2
To prepare crust, combine first 3 ingredients in a bowl, tossing with a fork until moist. Press into bottom and up sides of a 9-inch pie plate coated with cooking spray. Bake at 350° for 12 minutes; cool crust on a wire rack.
Step 3
To prepare the filling, combine the sugar, cornstarch, and salt in a small heavy saucepan. Gradually add the milk, stirring with a whisk until well-blended. Cook over medium heat until mixture comes to a boil; cook for 1 minute, stirring with a whisk. Gradually add about 1/3 cup hot custard to beaten eggs, stirring constantly with a whisk. Return egg mixture to pan. Cook over medium heat until thick (for about 1 minute); stir constantly. Remove from heat, and stir in peanut butter and vanilla. Cool slightly.
Step 4
Arrange banana slices in bottom of prepared crust; spoon filling over bananas. Press plastic wrap onto the surface of filling; chill 4 hours. Remove plastic wrap. Spread whipped topping evenly over filling. Then chill. 

Friday, September 22, 2017

Meal Prep Idea: Steak Wrapped Veggie Rolls



STEAK-WRAPPED VEGGIE ROLLS
Makes about 30 rolls.


Ingredients:
1 1/2 lbs flank steak
1 lb fresh asparagus
1/2 cup teriyaki sauce or FlavorAmp Mango Serrano hot sauce
Black pepper & Kosher Salt
Sesame seeds and/or scallions (optional)

Preparation:
1. Preheat oven to 450F and make sure you have one rack set to the upper middle.
2. Lay steak flat on a cutting board. Slice very thin pieces against the grain and on an angle. You should have about 30 pieces of very thin steak. If steak is too difficult to cut, freeze it for 30-40 minutes to make slicing easier.
3. Cut the tough bottoms off the asparagus and cut the remaining spears in half.
4. Take one piece of meat and lay flat with the skinny end facing you. Sprinkle with salt and pepper. Place a few pieces of asparagus at the end and roll them up. Secure with a toothpick if they won’t stay closed.
5. Place rolls on a foil or parchment-lined baking sheet and cook for 8-10 minutes on the upper middle rack until slightly charred. Brush or spoon on teriyaki sauce during the last couple of minutes.
6. Garnish with sesame seeds and/or scallions (optional).

Macros Per Roll:
Calories 51
Protein 7g
Carbs 1g
Fat 2g

Meal Prep Tip:
These rolls can be customized to suit just about any occasion. Not into beef? Use thinly sliced chicken breast. Don’t eat meat? Try using strips of carrot or zucchini. Don’t really care for asparagus? Make colorful bell pepper spears and roll those. Then, choose your favorite sauce and enjoy!

Building More Muscle With These 4 Things

In the past few days I have been talking about on my Instagram on ways to build more muscle 
I receive many emails from people asking for mass gaining tips. 
I will be talking  about the most commonly asked questions. 




Question 1. How do you get more out of your training? 

Solution: Intent.
Intent is the idea that you ensure the muscle you are training is the one working while you train.
For example, training biceps.
When you are preforming curls, are your biceps doing the work only or is your shoulder coming into play along with your legs to help you move the weight. 
This goes for all body parts. 
When you are squatting and you want to feel your glutes more, make your glutes work more. 
On the eccentric, also called the "negative", really think about having your glutes take the load and try to create asmuch tension in them as you descend. 
On the concentric make sure that you are really contracting your glutes through the lift making them fire correctly. 
Bigger muscle comes from bigger contractions. 
Bigger contractions come from a well developed mind muscle connection. 
Intent matters. 
Focus on intent by first lightening your load and really squeezing hard with the working muscle. 
So when you want to get more from your lifting, focus on intent. 

Saturday, September 9, 2017

Get Fit Without Breaking Your Bank

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Getting in shape is hard for some people and it can also be expensive! Here are some practical ways to get fit without breaking the bank!

Head Outside

  • When the weather is nice, head out your front door and run or walk around the neighborhood, hop on your bike or head to the high school track. You can even get creative and use park equipment for pull-ups and tricep dips.

Use your phone

  • There are several free apps you can download to your phone for FREE and you will be able to choose from a variety of workout options. Nike + Training Club is free and you can even track your workouts and progress.

Look for Promotional Offers Online

  • Head to over to Groupon or Living Social and you can find deals on classes for your city. You can find super nice prices on boot camp classes, barre, cycle and more! This is a great way to try out a gym for a discounted price to make sure it is something you even like.

Utilize Free Online Workout Sites

  • Did you know there are several awesome online workout sites you can use from home or the office? Try going on your firestick for free workout videos or Youtube for challenging and FREE workouts! There are workouts for every level and can be done with or without equipmentpexels-photo-132589

Find a Basic Gym

  • You really only need some cardio equipment and some weights to get in shape so skip the pricey big boutique gyms and look for cheaper options. Gyms like Planet Fitness or Fitness 19 if it's available around your area. They both offer memberships for just $10 a month! Search around in your area and you are sure to find something affordable!

What about the clothes?

  • When we are wanting to get in shape we often feel more motivated if we have some workout clothes that make us feel good. These items can be pricey but there are always ways to get deals and get a few things for cheap! Target has a cute line that is almost always on sale! You can get shirts on sale for around $5 and cheaper if you watch for clearance! Also, checkout Walmart and Amazon for items for every budget.
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