Training and Nutrition Tip – Plateau’s

Posted on by
Reply

Sometimes a plateau is reached in your training program after initial progress. This is due to your body being lighter and burning less energy with every activity you do. To get over this plateau either increase your activity, consume a little bit less food with each meal, or a combination of both. If you are trying to gain lean muscle mass then you need to consume more calories during each meal. Measure your progress often so you can adjust your plan and minimize the occurrence of these plateau’s!

Nutrition Tip – Protein Intake

Posted on by
Reply

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).

Nutrition Tip – Vegetable Power

Posted on by
Reply

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 fruitbenefit 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!

Leg Tabatas

Posted on by
Reply

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

  • 12 Body weight Squats
  • 12 Spiderman Climbs
  • 30 seconds of Jumping Jacks

Tabata 1

Tabata 2

Tabata 3

Tabata 4

Back, Bicep, and Core Workout

Posted on by
2

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

  • 10 Pushups
  • 12 Spiderman Climbs
  • 10 Spinal Rotations for each side
  • 10 Shoulder Circles for each arm

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