To reduce body fat, improve muscle mass and recovery, and boost your metabolism, ensure that you are consuming an adequate amount of protein by eating protein dense foods with each meal. A portion size is about the size of the palm of your hand. Women should have one portion per meal (20 – 30 g) and men should have two (40 – 60 g).
A lifestyle change doesn’t have to be overwhelming. Start with one new habit at a time. When that habit becomes second nature, move on to the next one. A new habit that will 
benefit you greatly is to add at least two servings of vegetables with each meal. Doing so will provide you with many vitamins, minerals, and phytochemicals that will fight cancer, destroy free-radicals, and neutralize acid in the body. Now this is one habit worth starting today!
Hey everyone! I have a new Home Workout of the Week for you to do. This time we are going to blast your legs. Prepare yourself for this intense Leg Tabata Workout! Your legs will be on fire but it’s definitely worth it.
Do what you can in the allotted time and build up your intensity. Form is very important here to protect your knees and back and for the best results so make sure you practice the moves first before attempting the routine.
Have fun and let me know how you do!
Leg Tabata Workout
Tabata Protocol – 20 seconds of as many reps as you can do followed by 10 seconds of rest; 4 rounds of each pair of exercises followed by a 1 minute rest before moving on to the next pair of exercises
Warm-Up
Tabata 1
Tabata 2
Tabata 3
Tabata 4
Hey everyone! It’s Home Exercise of the Week time and I have the third part here for you of the three part split routine. This week we are going to do the Back, Bicep, and Core Workout. This routine is going to get your arms looking strong and toned and is going to strengthen the ever important muscles of the back. Strong back and core muscles help prevent back problems as you age and especially if you spend many hours at a desk job, not to mention how great a strong back looks!
This Back, Bicep, and Core Workout does have some dumbbell exercises in them so if you have a set that’s great but if not then grab some stuff around the house that you can lift and curl like heavy soup cans, water bottles, pets, children, etc! 😉
Have fun, work hard, sweat a lot, and be awesome!
Back, Bicep, and Core Workout
Warm-Up
Superset 1
Rest for 30 to 60 seconds then repeat the superset 2 more times
Superset 2
Rest for 30 to 60 seconds then repeat the superset 2 more times
Superset 3
Rest for 30 to 60 seconds then repeat the superset 2 more times
Hey there! It’s time for another Home Workout of the Week and this week I have part two of a three part split routine. This workout is going to focus on the muscles of your chest, triceps, and again your abdominals. A strong upper body is important in your daily activities to help you lift things and move about more easily not to mention the great looking body that strong, toned muscles will create!
This Chest, Tricep, and Core Workout is quite challenging and very heavy on pushups so take your time and modify the pushups if needed by doing them from your knees. A thorough warm-up of the shoulder girdle is definitely needed to avoid injury so please make sure you don’t neglect your warm-up.
Do this routine once per week along with the Leg, Shoulder, and Core Workout and the upcoming Back, Bicep, and Core Workout.
Chest, Tricep, and Core Workout
Warm-Up
Superset 1
Rest for 30 to 60 seconds then repeat the superset 2 more times
Superset 2
Rest for 30 to 60 seconds then repeat the superset 2 more times
Superset 3
Rest for 30 to 60 seconds then repeat the superset 2 more times