Watch what you eat over the holiday season!

I feel that some people use the holiday season as a reason to to eat more. We have to remember this is a time to enjoy yourself with family and friends but don't go over board eating.

We wonder why health cost are increasing along with medication. In all of my years of being involved with the training, there are so many I know are boarder line diabetics or have high cholesterol. Some are taking medication or insulin and still do not change their eating habits. Most of the ages are from 9-40+.

In conclusion enjoy the holiday season and take care of yourself and try to eat correctly and exercise.

Holiday Season

As we know the holiday season is here. We have to remember to watch what we eat and hit the gym or do some form of exercises at home. A person can gain 10-30 lbs during this time of the year.

Motivation: Don't follow what others do. Be yourself and keep believing in GOD. Remember he want let you down!

Its not about losing weight but getting your bodyfat down!

So many people I know always worried about the scale. The key to it is to try to decrease bodyfat. You have to remember that when someone is obese and they start any change in eating habits, they could drop 30 lbs in 4 weeks. If your not obese it is not going to happen like them. Most of the time it is water weight that a obese person is losing. You must get decrease the water retention to get to the fat burning! Next week I will post food that will help reduce water and burn fat!

Motivation: Always try to better yourself each day!

I have to lose 15 lbs in 4-6 weeks

This is usually a topic that I am asked about if someone is getting ready for a wedding or a special event!

You must workout 4 times a week for it to work.

Workout: 1. Walk 20-30 minutes 4-5 days
2. Complete 3 sets of 15 crunches
3 sets of crunches with feet in the air

3. Complete 3 sets of knee raises and side leg raises
4. Complete 3 sets of 10 of regular push ups or on your knees.
Diet
Meal 1: 1 pack of plain oatmeal w/cinnamon and pack splenda
2 whole eggs
Meal 2: 1 hand full of almonds
Meal 3: Salad w/4 oz's of meat.Use olive oil and vinegar as dressing
Meal 4: 1 apple
Meal 5: Same as lunch but add 1 cup of greens

New Basic Diets and T.V workout!

I know a lot people always say they don't have time to workout but they can watch there favorite shows for 2-3 hours a night. Well I have come up with the "T.V. Workout"

When you watch you favorite show there a lot of commercials. You will exercise during commercials. You will complete 1 exercise during the commercials.

Chest/shoulders/triceps: 2 sets of 10 regular push-ups or on your knees

Legs/butt: Chair squats( Sit down in chair the stand up) 2 sets of 10

Waist/butt/lower abs: Standing up knee raises 2 sets of 10
Standing leg raises to the side 2 sets of 10

Abs: 2 sets of 10 crunches

*Try to increase reps until you get to 25. Then add another set.

Cardio: If you have steps walk up and down during commercials or if you don't walk in place.

Simple healthy eating plan:
Meal 1: 1 bowl of Special K
Meal 2: 1 piece of fruit
Meal 3: Salad with meat
Meal 4: 1 yogurt
Meal 5: Family dinner or salad with meat
Meal 6: Sugar free jello or pudding

Motivation:To learn you must have love discipline: it is stupid to hate correction. Proverbs: 12:1

Another long week

What a week of non-stop things again, but I was able to get my workouts in. I think I haven't had a tired week like this in a long time. I have to get my body back adjusted to my school schedule.

Motivation: Stay away from the love of money: be satfied with what you have. Hebrews 13:5

Nonstop week

This week I returned back to work. I love teaching but sometimes the meetings can make it very exhausting week. I still have not finished my classroom but I will be in there tomorrow to finish. (Yes I will be going in on Sunday) Despite the busy week I was able to train.
It felt good to relax today because I did not have football practice or personal train anyone. I worked out, went to Sam's Club, cut grass, flipped tires,farmer walked with the dumbbells, and took a nap.

Fitness Tip: When ou first start to lose weight it is water weight not fat!

Motivation:Jesus saith unto him, I am the way, truth, and the life: no man cometh unto the Father but by me. John 14:6

What a day but I got my workout in tonight!

Today was a long day because we had our first scrimmage. The little guys were not focused the first game but played great the second game.

I had a good workout last night for hamstring despite being tired. I was able to pull 600lbs in dead last night without a belt or straps! My new training style is really help strengthing my deads again.

Tonight I did a basic Shoulder and Tricep workout. I was being careful because I fell some tightness in my right tricep.

Fitness tip: Disapline

Motivation:Kind words are like honey-sweet to the soul and healthy to the body. Proverbs 16:24

Busy week!

What busy week this has been but I was able to get my workouts in. Today was chest and biceps.

Flat bench dumbbell presses
Incline Barbell
Flat Bench Camber Bar presses
Incline DB
DB flyes
Cable Crossovers
EZ Bar Curls
Cable curls
Standing DB curls
Hammer curls

Good week of football practice. It is so fun coaching football. The little guys are putting so much into practice.

Fitness Tip: You must eat 4-6 small meals to lose weight and burn fat!

Motivation:Proverbs 6:6 Take a lesson from the ants, lazybones. Learn from their ways and be wise!

Monday night

Tonight was back night after practice. Very good basic workout! I should have eaten right after practice but I didn't and I can tell the difference.

I was so happy that one of my clients have lost 12 lbs in in 6 weeks. She is so happy because her abs are coming through!

Fitness tip: Do not believe the miracle pills or diets.

Motivation: What makes a champion is a person who gets knocked down but then get up!

Training at night

Tonight I decided to train after football practice with the team. I help coach the running backs on my son's team.

It was back day!
Barbell Rows
T-Bar Rows
Trap Bar Rows
Dumbbell Rows
Dumbbell High pulls
Dumbbell Snatches
Pulldown to the front, and rear
Straight arm pulldowns
High rows to the chest
Dumbbell Seated bentover rear lateral raises
Good workout for training right after practice.

Fitness Tip: Do not believe that those miracle pills work!

Motivation: Do you follow the two commandments God ask us to follow?

Sundays workout

Today was a shoulder/tricep workout at a friends garage. I love training at his house because he has all the basic powerlifting equipment to get big. I love it also because I get to listen to my music.
Workout: Barbell Board Presses
Floor Presses
Standing Barbell Military Presses
Behind the neck barbell presses
Plate Front Raises
DB side laterials

Close Grip Barbell Press
Incline Barbell Close Grip
Decline Barbell Extensions

Cardio Circuit:
Jump roping, on all fous and chopping feet, V-ups on all fours,crunches and dips.

I had an awesome workout. Since my injury a few weeks ago, my new training style has been awesome.

I did have a awesome day with little ones before I took them home to their mother. We clean house, laundry,watched movies, and recording wwe summerslam for my son.

Fitness Tip: It is not about the weight loss but about the fat you take off!

Motivation: Always try to be the best at the gift God has given you!

My morning workout!

This morning my workout was running the bleachers 10x, 50 yard sprints with the parachute attached 5x, and football field suicides. Football suicides is when you start on the 50 yard line, then run to the 40 and then back to other 40 then to the other 30 and then to 30, then 20 to 20, then 10 to 10, and then the goal line. If you don't understand the workout it is in this month's muscle and Fitness!

Fitness tip: If you workout in the morning on a empty stomach you burn more fat and calories!

Motivation: Always start off with a small goal. God did not build the world over night.

Relaxing Day

What a day of relaxing! I have been on the go the whole summer. It was nice to just sit at home with my little ones today. I am going to clean the house a little, take my son to football practice, and hopefully go to the gym.
Sometimes I wonder what God had planned for me but I have to continue to seek him to find out!