tag:blogger.com,1999:blog-72737567784601742222024-03-08T04:25:17.279-08:00Brett Cap FitnessAnonymoushttp://www.blogger.com/profile/07808647787445175462noreply@blogger.comBlogger12125tag:blogger.com,1999:blog-7273756778460174222.post-19412582783671688352013-10-07T13:40:00.006-07:002013-10-07T13:45:52.938-07:005 TIPS TO A SMALLER WAIST<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: red;">Back with another FITNESS TIPS video, this time for slimming your waist! I covered 5 different things that I have used while training clients and for myself! </span></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><b><u><span class="Apple-style-span" style="color: red;">Tip #1</span></u></b> Incorporate Whole Grains like Chia Seed and Flax Seed into your diet to help burn belly flat, promote digestion, lower cholesterol and blood pressure, </span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><b><u><span class="Apple-style-span" style="color: red;">Tip #2</span></u></b> Replace your dairy products with non-dairy products like SOY/ALMOND/RICE/HEMP milk, and being that dairy is an excellent source of calcium, if you are going to use SKIM-MILK make sure it is ORGANIC. In the video I told you guys I use skim-milk because it has always worked! Being that I have an allergy to almonds, and I do not favor soy milk, I stick with ORGANIC SKIM milk, obviously if you are lactose intolerant, don't use the milk! But I just wanted to clarify that for you guys! So for you women, make sure you are trying to substitute your dairy products with either of the 4 types I listed above! And fellas, you guys can use the skim-milk, (ladies too) but in the video I also talk about if your daily routine for exercise is EXTENSIVE, you shouldn't worry about the extra calories milk has! </span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: red;"><b><u>Tip #3</u></b></span> Know what to eat and when to eat, and why you eat it at those certain times! Fresh fruit, fresh vegetables, avoid red meat, replace meals with meat with meals with veggies know when to put certain food into your body. Morning, more carbs (oatmeal, fiber, whole grains), as the day goes on in between meals have an apple. or fruit, then for lunch (protein, good carbs, good fats) snack in between something light and fresh, then dinner (light carb, protein, good fats) An unhealthy, high calorie diet will never get your abdominal muscles to show regardless of how hard you work them!!<span class="Apple-style-span" style="line-height: 13px;"> Focus your diet on whole grains, lean proteins, a lot of fruits and vegetable, unsaturated fats, and most importantly, lots of water!</span></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><b><u><span class="Apple-style-span" style="color: red;">Tip #4</span></u></b> Smell your food before you eat it because it can trick you into eating less. Studies show you can shave 100 calories off your daily intake by smelling your food before you eat it! A quick example of why this will work: whenever I have a stuffy nose and I eat it is hard for me to taste what I am eating because I can't smell the food! Ever happen to you? I guess my brain doesn't get the message from my taste buds or something. Either way, this is a good tip to use for dieting!</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-family: Times;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: red;"><b><u>Tip #5</u></b></span> Coping with stress: </span></span><span class="Apple-style-span" style="font-family: Times;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: #444444; line-height: 16px;">When you’re under stress, your body releases the hormone cortisol, which makes your body store fat around your midsection. 2 things i recommend you try to help prevent this from happening if you are someone who deals with stress: An herbal supplement you can get at any GNC or Vitamin Shoppe called RELORA (extracted from different plants) helps the prevention of cortisol forming in your mid-section. Also, Vitamin-C can benefit you in this situation as it promotes cardio-vascular health and is an excellent remedy for coping with stress! </span></span></span></span><br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/QS62btDMoEk?feature=player_embedded' frameborder='0'></iframe></div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span><span class="Apple-style-span" style="color: red; font-family: Georgia, 'Times New Roman', serif;"><b><u><br /></u></b></span>Anonymoushttp://www.blogger.com/profile/07808647787445175462noreply@blogger.com7tag:blogger.com,1999:blog-7273756778460174222.post-5571769074873406762013-08-08T10:25:00.001-07:002013-08-09T17:40:09.656-07:00SIX PACK ABS IN 15 MINS<br />
<div style="text-align: center;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 21px;"><b><u><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-size: large;">EVERYTHING</span><span class="Apple-style-span" style="font-size: x-large;"> </span><span class="Apple-style-span" style="font-size: large;">TO KN</span></span><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: red;">OW</span><span class="Apple-style-span" style="color: blue;">: MY </span></span><span class="Apple-style-span" style="color: blue; font-size: large;">LOWER-ABS CIRCUIT</span></u></b></span></div>
</div>
</div>
<div style="text-align: center;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-size: x-small;"><span class="Apple-style-span" style="color: blue; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px;"><b><br /></b></span></span></div>
</div>
</div>
<ul style="margin-bottom: 0.5em; margin-left: 0px; margin-right: 0px; margin-top: 0.5em; padding-bottom: 0px; padding-left: 2.5em; padding-right: 2.5em; padding-top: 0px;">
<li><span class="Apple-style-span" style="color: blue; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px;"><b>A circuit is a high intensity, fast-paced type of workout in which the goal is to keep your heart-rate at a high level the whole time throughout!</b></span></li>
<li style="line-height: 1.4; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;"><span class="Apple-style-span" style="color: blue; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b>This exercise grouping requires NON-STOP movements, HIGH ENERGY tempo, and full concentration!</b></span></li>
<li style="line-height: 1.4; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b><span class="Apple-style-span" style="color: blue;">After you complete the</span><span class="Apple-style-span" style="color: red;"> <span class="Apple-style-span" style="font-size: x-large;">4</span></span><span class="Apple-style-span" style="color: blue;"> exercises, take no more than a 1-2 minute break and then repeat the</span><span class="Apple-style-span" style="color: blue; font-size: x-large;"> </span><span class="Apple-style-span" style="color: red; font-size: x-large;">4 </span><span class="Apple-style-span" style="color: blue;">exercises again!</span></b></span></li>
<li style="line-height: 1.4; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;"><span class="Apple-style-span"><b><span class="Apple-style-span" style="color: blue; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-weight: normal; line-height: normal;"><b>Make sure you work fast but efficient; take your time and FOCUS on your lower ab area when performing these workouts!</b></span></b></span></li>
</ul>
<div>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b><span class="Apple-style-span" style="color: red; font-size: x-large;">TIP</span><span class="Apple-style-span" style="color: blue; font-size: x-large;">*</span> <span class="Apple-style-span" style="color: blue;">Breathing correctly during each and every rep of these workouts is </span><span class="Apple-style-span" style="color: red;">VITAL</span><span class="Apple-style-span" style="color: blue;"> to getting the most out of the movements. You need to make sure you are exhaling as much as you can whenever your are putting stress on your abs and crunching, or tensing the muscles. You want to feel a </span><span class="Apple-style-span" style="color: red;">BURN</span><span class="Apple-style-span" style="color: blue;">. If you don't feel the burn, then you aren't doing the correct workouts. Don't forget, proper diet is a </span><span class="Apple-style-span" style="color: red;">KEY </span><span class="Apple-style-span" style="color: blue;">part to getting the mid-section you want! I incorporated the </span><span class="Apple-style-span" style="color: red;">CARDIO MOVEMENTS</span><span class="Apple-style-span" style="color: blue;"> in between each workouts again to blast your lower-ab area and burn fat! </span></b></span><br />
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b><span class="Apple-style-span" style="color: blue;"><br /></span></b></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/AJdQsSsLUAw?feature=player_embedded' frameborder='0'></iframe></div>
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><b><span class="Apple-style-span" style="color: blue;"><br /></span></b></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><b><u><span class="Apple-style-span" style="color: red;"><br /></span></u></b></span></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large;"><b><u><span class="Apple-style-span" style="color: red;">BEGINNERS</span><span class="Apple-style-span" style="color: blue;"> for this EXERCISE CIRCUIT</span></u><span class="Apple-style-span" style="color: blue;">:</span><span class="Apple-style-span" style="color: red;"> 1-3 ROUNDS</span><br /><u><span class="Apple-style-span" style="color: red;">ADVANCED</span></u></b></span><span class="Apple-style-span" style="color: blue; font-size: large;"><b><u> for this </u></b></span><span class="Apple-style-span" style="font-size: large;"><b><span class="Apple-style-span"><u style="color: blue;">EXERCISE CIRCUIT</u><span class="Apple-style-span" style="color: blue;">: </span><span class="Apple-style-span" style="color: red;">3-4 ROUNDS</span></span></b></span></span></div>
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: blue; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large; line-height: 21px;"><b><br /></b></span></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: blue; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large; line-height: 21px;"><b>WORKOUT </b></span></span><span class="Apple-style-span" style="color: blue; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="line-height: 21px;"><b><span class="Apple-style-span" style="font-size: large;">1- LEG-RAISED <i>CIRCULAR MOVEMENT</i></span></b></span></span><span class="Apple-style-span" style="color: blue; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="line-height: 21px;"><b><span class="Apple-style-span" style="font-size: large;"> </span></b></span></span></div>
</div>
</div>
<div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<ul>
<li><span class="Apple-style-span" style="line-height: 21px;"><b><span class="Apple-style-span" style="color: blue; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Lay on your back in a snow angel-like position with your feet together and your arms and legs straight out to the sides with your palms on the ground. Then elevate your legs 6 inches above the ground.</span></b></span></li>
<li><span class="Apple-style-span" style="line-height: 21px;"><b><span class="Apple-style-span" style="font-weight: normal;"><b><span class="Apple-style-span" style="color: blue; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Point your toes and make a clockwise circle motion with both legs for 5 reps, and at the end of your 5th rep, reverse the motion to counter-clockwise and complete 5 more reps.</span></b></span></b></span></li>
<li><span class="Apple-style-span" style="line-height: 21px;"><b><span class="Apple-style-span" style="color: red; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Complete 6 reps of the leg-raised circular movements, 6 clockwise and 6 counter-clockwise, and finish off with you your 5 LATERAL STATIONARY-CARDIO MOVEMENTS!</span></b></span></li>
</ul>
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: blue; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large; line-height: 21px;"><b>WORKOUT </b></span><span class="Apple-style-span"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-weight: bold; line-height: 21px;">2</span><span class="Apple-style-span" style="font-weight: bold; line-height: 21px;">-</span></span><span class="Apple-style-span"><span class="Apple-style-span" style="font-size: large;"> </span><span class="Apple-style-span" style="font-size: large; line-height: 21px;"><b>LEG-RAISED<i> FLUTTER KICK</i></b></span></span><span class="Apple-style-span" style="font-size: 15px; line-height: 21px;"><br /></span></span></span></div>
</div>
<ul>
<li><span class="Apple-style-span" style="color: blue; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="line-height: 21px;"><b><span class="Apple-style-span" style="font-weight: normal;"><b>Lay on your back in a snow angel-like position with your feet together and your arms and legs straight out to the sides with your palms on the ground. Then elevate your legs 6 inches above the ground</b></span> (DO NOT POINT YOUR TOES) and start by raising 1 of your legs in the air slowly but higher than a normal leg raise. </b></span></span></li>
<li><span class="Apple-style-span" style="color: blue; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="line-height: 21px;"><b>While breathing out and tensing your abs, alternating each leg in the air with high and concentrated leg raises.</b></span></span></li>
<li><span class="Apple-style-span" style="color: red; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span"><span class="Apple-style-span" style="line-height: 21px;"><span class="Apple-style-span" style="line-height: normal;"><span class="Apple-style-span" style="line-height: 21px;"><b>Complete 20 REPS EACH LEG and finish off with your </b></span></span></span></span><span class="Apple-style-span" style="line-height: 21px;"><b><span class="Apple-style-span" style="font-weight: normal;"><b>5 LATERAL STATIONARY-CARDIO MOVEMENTS!</b></span></b></span></span></li>
</ul>
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: blue; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large; line-height: 21px;"><b>WORKOUT</b></span><span class="Apple-style-span" style="line-height: 21px;"><span class="Apple-style-span" style="font-size: large; font-weight: bold;"> </span><span class="Apple-style-span"><span class="Apple-style-span" style="font-size: large; font-weight: bold;">3</span><span class="Apple-style-span" style="font-size: large; font-weight: bold;">-</span><span class="Apple-style-span" style="font-size: x-large;"> </span><span class="Apple-style-span"><b><span class="Apple-style-span" style="font-size: large;">LEG-RAISED<i> CONCENTRATION CRUNCH</i></span></b></span></span></span></span></div>
</div>
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<ul>
<li><span class="Apple-style-span" style="color: blue; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 21px;"><b>Lay down with your legs straight out, then lift your head and shoulders up and put your weight on your elbows with each palm facing the ground by your hips.</b></span></li>
<li><span class="Apple-style-span" style="color: blue; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="line-height: 21px;"><b>With your feet together, lift and pull your knees to your chest, exhaling as your crunch in, and inhaling as you bring your legs back out.</b></span></span></li>
<li><span class="Apple-style-span" style="color: blue; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="line-height: 21px;"><b>Really concentrate on your breathing for these to really get a great burn and work the lower core of your abs.</b></span></span></li>
<li><span class="Apple-style-span" style="color: red; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="line-height: 21px;"><b>Complete 15 REPS of this exercise and finish off with your</b></span></span></span><span class="Apple-style-span" style="line-height: 21px;"><b> <span class="Apple-style-span" style="font-weight: normal;"><b>5 LATERAL STATIONARY-CARDIO MOVEMENTS!</b></span></b></span></span></li>
</ul>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="color: blue; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-size: large; line-height: 21px;"><b>WORKOUT</b></span><span class="Apple-style-span" style="line-height: 21px;"><span class="Apple-style-span" style="font-size: large; font-weight: bold;"> 4- LEG RAISED </span><span class="Apple-style-span" style="font-size: large; font-weight: bold;"><i>JACKKNIFE CROSSOVER</i></span></span></span><span class="Apple-style-span" style="color: blue; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 21px;"><b><i><span class="Apple-style-span" style="font-size: x-large;"> </span></i></b></span></div>
</div>
<ul>
<li><span class="Apple-style-span" style="color: blue; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="line-height: 21px;"><b><span class="Apple-style-span" style="color: black; font-family: Times; font-weight: normal;"><b><span class="Apple-style-span" style="color: blue; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Lay on your back in a snow angel-like position with your feet together and your arms and legs straight out to the sides with your palms on the ground. Then elevate your legs 6 inches above the ground.</span></b></span></b></span></span></li>
<li><span class="Apple-style-span" style="color: blue; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="line-height: 21px;"><b>Bring one knee in like you did a "Jackknife" into your pool, but just don't grab your knee.</b></span></span></li>
<li><span class="Apple-style-span" style="color: blue; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="line-height: 21px;"><b>When your knee is bent and you are looking at your thigh, simultaneously cross your bent leg over your extended leg and then switch legs and do the same thing.</b></span></span></li>
<li><span class="Apple-style-span" style="line-height: 21px;"><b><span class="Apple-style-span" style="font-weight: normal;"><b><span class="Apple-style-span" style="color: red; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Complete 12 REPS EACH LEG (24 TOTAL) of the JACKKNIFE LEF LIFT CROSSOVERS and finish off with you your 5 LATERAL STATIONARY-CARDIO MOVEMENTS!</span></b></span></b></span></li>
</ul>
</div>
</div>
Anonymoushttp://www.blogger.com/profile/07808647787445175462noreply@blogger.com4tag:blogger.com,1999:blog-7273756778460174222.post-76750314164930835292013-08-02T11:40:00.000-07:002013-08-02T11:42:00.779-07:00MY HEALTHY BREAKFAST IN 4 MINUTES<br />
<div class="post-body entry-content" id="post-body-8703675490670602013" itemprop="description articleBody" style="position: relative; width: 622px;">
<div style="font-size: 15px; line-height: 1.4; text-align: center;">
<h2 style="font: normal normal bold 14px/normal Cambria; margin-bottom: 1em; margin-left: 0px; margin-right: 0px; margin-top: 0px; position: relative;">
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: large;">WHAT YOU WILL</span><span class="Apple-style-span" style="color: blue; font-size: large;"> </span><span class="Apple-style-span" style="color: red; font-size: large;">NEED FOR YOUR OMELETTE</span></span></h2>
</div>
<div style="text-align: center;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Verdana, sans-serif; font-size: medium;"><span class="Apple-style-span" style="line-height: 25px;"><b><u>2-3 <span class="Apple-style-span" style="color: red;">EGGS </span></u><u style="color: red;">WHITES</u></b></span></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Verdana, sans-serif; font-size: medium;"><span class="Apple-style-span" style="line-height: 25px;"><b><u><span class="Apple-style-span" style="color: red;">ANY VEGETABLE</span>(<span class="Apple-style-span" style="color: red;">S</span>)<span class="Apple-style-span" style="color: red;"> OF YOUR CHOICE</span></u></b></span></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Verdana, sans-serif; font-size: medium;"><span class="Apple-style-span" style="line-height: 25px;"><b><u><span class="Apple-style-span" style="color: red;">ANY CHEESE</span>(<span class="Apple-style-span" style="color: red;">S</span>)<span class="Apple-style-span" style="color: red;"> OF YOUR CHOICE</span></u></b></span></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Verdana, sans-serif; font-size: medium;"><span class="Apple-style-span" style="line-height: 25px;"><b><u>2 <span class="Apple-style-span" style="color: red;">SEC</span>.<span class="Apple-style-span" style="color: red;"> POUR OF SKIM MILK</span></u></b></span></span></div>
<div style="color: #666666; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Verdana, sans-serif; font-size: medium;"><span class="Apple-style-span" style="line-height: 25px;"><b><u><br /></u></b></span></span></div>
</div>
<div style="text-align: left;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="color: red; font-weight: bold; line-height: 1.4;"><span class="Apple-style-span" style="font-size: x-large;">TIP</span></span><span class="Apple-style-span" style="color: red; font-size: 15px; font-weight: bold; line-height: 1.4;">* </span><span class="Apple-style-span" style="font-weight: bold; line-height: 1.4;"><span class="Apple-style-span" style="font-size: 15px;">Pour a little </span><span class="Apple-style-span" style="color: red; font-size: x-large;">milk</span><span class="Apple-style-span" style="font-size: 15px;"> into your liquid egg mixture before you put pour it onto the pan and beat well (with a whisk or fork). The milk (I recommend using milk, some people use butter) will help fluff the eggs. </span></span><b><span class="Apple-style-span" style="font-size: 15px; line-height: 1.4;">Omelette's are good with all types of ingredients, the list is very long. I personally love chicken and want as much protein in the morning as possible so </span><span class="Apple-style-span" style="color: red; font-size: large; line-height: 1.4;">I chose to use grilled chicken, spinach, onion, peppers & mozzarella cheese</span><span class="Apple-style-span" style="font-size: 15px; line-height: 1.4;"><span class="Apple-style-span" style="color: red;">.</span> For dieting, weight loss, muscle gain, and meal prep (to name a few) egg whites are the BEST option. They are a great source of protein, and a very nutritious and health beneficial superfood to give your body after you wake up.</span></b></span></div>
</div>
<div style="font-size: 15px; line-height: 1.4; text-align: left;">
<div style="color: #666666; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-size: medium; font-weight: bold;"><b><span class="Apple-style-span" style="color: blue;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br /></span></span></b></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-size: medium; font-weight: bold;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b>STEP 1</b> -<span class="Apple-style-span" style="color: red;"> THE PREP</span></span></span></div>
</div>
<div style="font-size: 15px; line-height: 1.4; text-align: left;">
<ul style="line-height: 1.4; margin-bottom: 0.5em; margin-left: 0px; margin-right: 0px; margin-top: 0.5em; padding-bottom: 0px; padding-left: 2.5em; padding-right: 2.5em; padding-top: 0px;">
<li style="margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Set your oven to BROIL, mine was at 525 Degrees Fahrenheit</span></li>
<li style="margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">I recommend dicing your ingredients because the more pieces the more you can spread out. </span></li>
<li style="margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">If you use chicken, make sure it is cooked already!</span></li>
<li style="margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Have your egg mixture with the ingredients all in the same area and close to the stove when you turn it on.</span></li>
</ul>
</div>
<div style="font-size: 15px; line-height: 1.4; text-align: left;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-size: medium;"><b><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">STEP 2 -<span class="Apple-style-span" style="color: red;"> THE FUN PART</span></span></b></span></div>
</div>
<div style="font-size: 15px; line-height: 1.4; text-align: left;">
<ul style="line-height: 1.4; margin-bottom: 0.5em; margin-left: 0px; margin-right: 0px; margin-top: 0.5em; padding-bottom: 0px; padding-left: 2.5em; padding-right: 2.5em; padding-top: 0px;">
<li style="margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Whatever pan you use (I used a Cast-Iron Pan) make sure it's greased up, I HIGHLY recommend VIRGIN Olive-Oil if you don't use an olive-oil spray!</span></li>
<li style="margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Set your stove-burner on medium to high heat, wait about a minute and pour your mixture into your pan. </span></li>
<li style="margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Wait about 2-3 minutes then grab the pan and lift it up a little bit to see if the egg is cooking and taking a circular shape as it covers the whole bottom of the pan.</span></li>
<li style="margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Once you determine that the egg is cooking nicely you know it's time to get your ingredients in.</span></li>
<li style="margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">If you are going to use cheese, I recommended shredded, this way it is easier to spread on top prior to placing the pan in the oven to broil. </span></li>
<li style="margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Keep it in the broiler about 2-3 minutes but keep an eye on it. </span></li>
<li style="margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">When you pull it out of the broiler, it should look like you made a egg pizza! I would honestly just eat it like that if it were up to me!</span></li>
</ul>
<div>
<b><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><br /></span></b></div>
<div>
<span class="Apple-style-span" style="font-size: medium;"><b><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">STEP 3 -<span class="Apple-style-span" style="color: red;"> PRESENTATION, HIGH-FIVES</span></span></b></span></div>
<div>
<ul style="line-height: 1.4; margin-bottom: 0.5em; margin-left: 0px; margin-right: 0px; margin-top: 0.5em; padding-bottom: 0px; padding-left: 2.5em; padding-right: 2.5em; padding-top: 0px;">
<li style="margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Make sure you are wearing kitchen mittens before you take the pan out of your oven!</span></li>
<li style="margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">If you have a non-stick pan, or you greased your pan just shake the pan a little bit while tilting the pan and let the egg slowly slide off and as it is about halfway off turn your pan so the egg forms to a half-moon shape. </span></li>
<li style="margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Proceed to throw any spices on top of the egg, maybe spread some salsa over it, ketchup, etc. Enjoy!</span></li>
</ul>
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: medium;"><b><span class="Apple-style-span" style="color: blue;"></span></b></span></span><br />
<div style="font-style: italic;">
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: medium;"><b><span class="Apple-style-span" style="color: blue;"><span class="Apple-style-span" style="color: #666666; font-size: medium;"><b><i><span class="Apple-style-span" style="color: blue;"><br /></span></i></b></span></span></b></span></span></div>
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: medium;"><b><span class="Apple-style-span" style="color: blue;">
*</span>Please let me know on <span class="Apple-style-span" style="color: blue;">YouTube</span></b></span><span class="Apple-style-span" style="color: #666666; font-size: medium;"><b><span class="Apple-style-span" style="color: red;">/</span></b></span><span class="Apple-style-span" style="font-size: medium;"><b><span class="Apple-style-span" style="color: blue;">Instagram</span><span class="Apple-style-span" style="color: red;">/</span><span class="Apple-style-span" style="color: blue;">Twitter</span><span class="Apple-style-span" style="color: red;"> </span>what<span class="Apple-style-span" style="color: red;"> </span>you guys think about my video! Just<span class="Apple-style-span" style="color: red;"> </span><span class="Apple-style-span" style="color: blue;">HASHTAG #BRETTCAP or #BRETTCAPFITNESS </span>to share your cooking experience and any ideas you might have for the way you want to make your omelette's! All the feedback is appreciated, as always! Thanks guys!</b></span></span></div>
</div>
</div>
Anonymoushttp://www.blogger.com/profile/07808647787445175462noreply@blogger.com1tag:blogger.com,1999:blog-7273756778460174222.post-58162937230835755372013-07-26T01:15:00.002-07:002013-07-26T04:23:08.679-07:00FAT BURNING CHEST LIFT CIRCUIT <br />
<div style="text-align: center;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; line-height: 21px;"><b><u><span class="Apple-style-span" style="font-size: large;">EVERYTHING</span><span class="Apple-style-span" style="font-size: x-large;"><span class="Apple-style-span"> </span><span class="Apple-style-span" style="color: red;"><i>YOU WANT TO KNOW</i></span> </span><span class="Apple-style-span" style="font-size: large;">ABOUT MY CHEST LIFTING CIRCUIT</span></u></b></span></div>
</div>
<div style="text-align: center;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: x-small;"><span class="Apple-style-span" style="color: #444444; line-height: 18px;"><b><br /></b></span></span></div>
</div>
<ul style="margin-bottom: 0.5em; margin-left: 0px; margin-right: 0px; margin-top: 0.5em; padding-bottom: 0px; padding-left: 2.5em; padding-right: 2.5em; padding-top: 0px;">
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; line-height: 18px;"><b>A circuit is a <span class="Apple-style-span" style="color: red;">high intensity</span><span class="Apple-style-span" style="color: #073763;">,</span><span class="Apple-style-span" style="color: red;"> fast-paced</span> type of workout in which the goal is to keep your <span class="Apple-style-span" style="color: red;">heart-rate at a high level the whole time throughout</span>!</b></span></li>
<li style="line-height: 1.4; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>This exercise grouping requires <span class="Apple-style-span" style="color: red;">NON-STOP</span><span class="Apple-style-span" style="color: #073763;"> </span>movements,<span class="Apple-style-span" style="color: red;"> HIGH ENERGY tempo</span>, and<span class="Apple-style-span" style="color: #073763;"> </span><span class="Apple-style-span" style="color: red;">full concentration</span>!</b></span></li>
<li style="line-height: 1.4; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>After you complete the<span class="Apple-style-span" style="color: #073763;"> </span><span class="Apple-style-span" style="color: red;">5</span><span class="Apple-style-span" style="color: #073763;"> </span>exercises,<span class="Apple-style-span" style="color: #073763;"> </span>take no more than a<span class="Apple-style-span" style="color: red;"> 1-2 minute break</span><span class="Apple-style-span" style="color: #073763;"> </span>and then<span class="Apple-style-span" style="color: #073763;"> </span><span class="Apple-style-span" style="color: red;">repeat the 5 exercises again</span>!</b></span></li>
<li style="line-height: 1.4; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;"><span class="Apple-style-span"><b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-weight: normal; line-height: normal;"><b>Make sure you <span class="Apple-style-span" style="color: red;">work fast</span><span class="Apple-style-span" style="color: #073763;"> </span>but <span class="Apple-style-span" style="color: red;">efficient</span>; <span class="Apple-style-span" style="color: red;">take your time</span><span class="Apple-style-span" style="color: #073763;"> </span>and <span class="Apple-style-span" style="color: red;">FOCUS</span><span class="Apple-style-span" style="color: #073763;"> </span>on your chest area when performing these workouts!</b></span></b></span></li>
</ul>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="color: red; font-size: x-small;"><b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><u><br /></u></span></b></span></span><span class="Apple-style-span" style="font-size: large;"><b><span class="Apple-style-span"><u style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="color: red;">BEGINNERS</span> for this <span class="Apple-style-span" style="color: red;">EXERCISE CIRCUIT</span></u><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">:</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> 2-3 </span></span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Times Around</span></span><br /><span style="color: red; font-family: 'Allerta Stencil';"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><u>ADVANCED</u></span></span></b></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: large;"><b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><u> for this </u></span></b></span><span class="Apple-style-span" style="font-size: large;"><b><span class="Apple-style-span"><u style="color: red; font-family: 'Trebuchet MS', sans-serif;">EXERCISE CIRCUIT</u><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">:</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> 3-5 </span></span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Times Around</span></span></b></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="color: red;"><b><u style="background-color: white;"><span class="Apple-style-span" style="font-size: large;"><br /></span></u></b></span></span></span></div>
</div>
<div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; line-height: 21px;"><b><span class="Apple-style-span" style="font-size: x-large;">∆<span class="Apple-style-span" style="color: #073763;"> </span></span></b></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; line-height: 21px;"><b><span class="Apple-style-span" style="font-size: large;"><i>EXERCISE</i> </span><span class="Apple-style-span" style="font-size: x-large;">1</span><span class="Apple-style-span" style="font-size: large;">-</span><span class="Apple-style-span" style="color: red; font-size: large;"> </span><span class="Apple-style-span" style="color: red; font-size: large;"><i>ELEVATED PUSH-UPS (ON CHAIR)</i></span></b></span></div>
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<ul>
<li><span class="Apple-style-span" style="line-height: 21px;"><b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Grab a chair, then stand in front of it and <span class="Apple-style-span" style="color: red;">get into push-up position with your hands shoulder-width apart.</span> </span></b></span></li>
<li><span class="Apple-style-span" style="line-height: 21px;"><b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">While in push-up position, <span class="Apple-style-span" style="color: red;">elevate and place your legs in between the edge</span> <span class="Apple-style-span" style="color: red;">and the</span> <span class="Apple-style-span" style="color: red;">middle</span> of the chair <span class="Apple-style-span" style="color: red;">(the seat of the chair)</span>. <a href="http://www.google.com/url?sa=i&rct=j&q=picture%20of%20elevated%20pushups%20on%20cahir&source=images&cd=&cad=rja&docid=AjCIvydbVLb4YM&tbnid=9BxwVnYfIKTT8M:&ved=0CAUQjRw&url=http%3A%2F%2Ftribesports.com%2Fchallenges%2F100-elevated-push-ups-in-a-day&ei=fRTyUe7WCLS24APLloHYCQ&bvm=bv.49784469,d.dmg&psig=AFQjCNGsQ2hSR9UL7TIDjfxAjior8c8-QQ&ust=1374905646027259" target="_blank">It should look like this.</a></span></b></span></li>
<li><span class="Apple-style-span" style="line-height: 21px;"><b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Complete <span class="Apple-style-span" style="color: red;">15 reps</span> of these push-ups and hit those <span class="Apple-style-span" style="color: red;">MOUNTAIN CLIMBERS (25 CLIMBS EACH LEG)</span></span></b></span></li>
</ul>
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #666666; font-size: 15px; line-height: 21px;"><br /></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; line-height: 21px;"></span></span></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; line-height: 21px;"><b><span class="Apple-style-span" style="font-size: x-large;">∆<span class="Apple-style-span" style="color: #073763;"> </span></span></b></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: large; font-weight: bold; line-height: 21px;"><i>EXERCISE</i> </span><span class="Apple-style-span" style="font-size: x-large; font-weight: bold; line-height: 21px;">2</span><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-weight: bold; line-height: 21px;">-</span><span class="Apple-style-span"><span class="Apple-style-span" style="color: #7f6000;"> </span><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="line-height: 21px;"><b><i>ELEVATED DIPS (ON CHAIR)</i></b></span></span></span></span></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: 15px; line-height: 21px;"><br /></span></span></span></div>
<ul>
<li><span class="Apple-style-span" style="line-height: 21px;"><b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">While sitting in the chair <span class="Apple-style-span" style="color: red;">place your hands on each of the top corners of the the chair's seat</span> so the <span class="Apple-style-span" style="color: red;">outside of your palms </span>are <span class="Apple-style-span" style="color: red;">vertically aligned with the sides of the chair</span>. </span></b></span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="line-height: 21px;"><b><span class="Apple-style-span" style="font-family: Times; font-weight: normal;"><b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-family: Times; font-weight: normal;"><b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Walk out onto the mat while <span class="Apple-style-span" style="color: red;">putting all your weight on your palms</span> with your feet on the ground.</span></b></span></span></b></span></b></span></span></li>
<li><span class="Apple-style-span" style="color: #073763; font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="line-height: 21px;"><b><span class="Apple-style-span" style="color: black; font-family: Times; font-weight: normal;"><b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-family: Times; font-weight: normal;"><b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">In the finished position your knees can be bent, or extended all the way out as you can see in my video. <a href="http://www.google.com/imgres?q=picture+of+chair+dips&client=safari&sa=X&rls=en&biw=1276&bih=684&tbm=isch&tbnid=3FwdRXkrgrQ7hM:&imgrefurl=http://www.bodyresults.com/articles/no-gym-workout.asp&docid=rgZCaptgrX7bcM&imgurl=http://www.bodyresults.com/_iexer/tricepsdips.bmp&w=497&h=429&ei=3hLyUebLPKv-4APxzIGQCw&zoom=1&ved=1t:3588,r:53,s:0,i:248&iact=rc&page=3&tbnh=193&tbnw=223&start=40&ndsp=24&tx=142&ty=125" target="_blank">It should look like this.</a> </span></b></span></span></b></span></b></span></span><span class="Apple-style-span" style="color: #073763; font-family: Arial, Helvetica, sans-serif; line-height: 21px;"><b><span class="Apple-style-span" style="color: black; font-family: Times; font-weight: normal;"><b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-family: Times; font-weight: normal;"><b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: #073763; font-weight: normal;"><b><span class="Apple-style-span" style="color: black; font-family: Times; font-weight: normal;"><b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">You should feel it in your shoulders and the back of your arms (triceps) immediately.</span></b></span></b></span></span></b></span></span></b></span></b></span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span"><span class="Apple-style-span" style="line-height: 21px;"><span class="Apple-style-span" style="line-height: normal;"><span class="Apple-style-span" style="line-height: 21px;"><b>Complete <span class="Apple-style-span" style="color: red;">10 REPS </span>and hit those<span class="Apple-style-span" style="color: #073763;"> </span></b></span></span></span></span><span class="Apple-style-span" style="line-height: 21px;"><b><span class="Apple-style-span" style="color: red;">MOUNTAIN CLIMBERS! (25 CLIMBS EACH LEG)</span></b></span></span></li>
</ul>
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="line-height: 21px;"><span class="Apple-style-span" style="color: red; font-family: 'Trebuchet MS', sans-serif; font-size: 15px;"><br /></span></span></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; line-height: 21px;"><b><span class="Apple-style-span" style="font-size: x-large;">∆<span class="Apple-style-span" style="color: #073763;"> </span></span></b></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="line-height: 21px;"><span style="font-family: 'Allerta Stencil';"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: large; font-weight: bold;"><i>EXERCISE</i> </span><span class="Apple-style-span"><span class="Apple-style-span" style="font-size: x-large; font-weight: bold;">3</span><span class="Apple-style-span" style="font-size: large; font-weight: bold;">-</span><span class="Apple-style-span"><span class="Apple-style-span" style="color: #7f6000;"> </span><span class="Apple-style-span" style="color: red; font-size: large;"><b><i>CIRCLE PUSH-UPS</i></b></span></span></span></span></span></span></span></div>
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<ul>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="line-height: 21px;"><b>Ditch the chair. Get into <span class="Apple-style-span" style="color: red;">push-up position</span> with your <span class="Apple-style-span" style="color: red;">knees on the ground</span> and <span class="Apple-style-span" style="color: red;">your legs bent</span> and <span class="Apple-style-span" style="color: red;">feet crossed</span><span class="Apple-style-span" style="color: #073763;"> </span><a href="http://www.google.com/url?sa=i&rct=j&q=push%20ups%20knees%20on%20ground&source=images&cd=&cad=rja&docid=aVf0KOWUF_huEM&tbnid=N0N9xSX7fZYT6M:&ved=0CAUQjRw&url=http%3A%2F%2Fozarkscommunityhospital.wordpress.com%2F2012%2F06%2F13%2Fpump-up-your-workout-with-added-push-up-power-4-2%2F&ei=HBXyUcTGA7La4AOq_YHICQ&bvm=bv.49784469,d.dmg&psig=AFQjCNF_MSwrMIqyWPsuxnF22D4iPR39Rg&ust=1374906006987205" style="color: #073763;" target="_blank">just like this.</a></b></span></span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="line-height: 21px;"><b>Start the <span class="Apple-style-span" style="color: red;">same movement</span> as if you were going to do a regular push-up but start with <span class="Apple-style-span" style="color: red;">more weight</span> on<span class="Apple-style-span" style="color: red;"> one arm </span>and <span class="Apple-style-span" style="color: red;">begin a a clockwise motion like you are going to draw a circle with the top of your head while doing a push-up </span>(best way to explain it).</b></span></span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="line-height: 21px;"><b>If I confused you- no harm done...I'm not perfect just jump back to my YouTube video real quick to <span class="Apple-style-span" style="color: red;">double-check the proper movement for this particular exercise</span>, just to be safe.</b></span></span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="line-height: 21px;"><b>Complete <span class="Apple-style-span" style="color: red;">10 REPS (5 clockwise, 5 counter-clockwise) </span>of this exercise and IMMEDIATELY hit those<span class="Apple-style-span" style="color: #444444;"> </span></b></span></span></span><span class="Apple-style-span" style="line-height: 21px;"><b><span class="Apple-style-span" style="color: red;">MOUNTAIN CLIMBERS! (25 CLIMBS EACH LEG)</span></b></span></span></li>
</ul>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; line-height: 21px;"><b><span class="Apple-style-span" style="font-size: x-large;">∆ </span></b></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="line-height: 21px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: large; font-weight: bold;"><i>EXERCISE</i></span><span class="Apple-style-span" style="font-size: x-large; font-weight: bold;"> 4</span><span class="Apple-style-span" style="font-size: large; font-weight: bold;">-</span><span class="Apple-style-span"> </span></span><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-size: large;"><b><i>PALM PRESSES (3-SECOND HOLD/REP)</i></b></span></span></span></span></div>
<ul>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="line-height: 21px;"><b>Stick your arms<span class="Apple-style-span" style="color: red;"> </span>out<span class="Apple-style-span" style="color: #073763;"> </span><span class="Apple-style-span" style="color: red;">as if they were wings</span><span class="Apple-style-span" style="color: #073763;"> </span>and<span class="Apple-style-span" style="color: #073763;"> </span><span class="Apple-style-span" style="color: red;">you were about to fly away</span>, then<span class="Apple-style-span" style="color: #073763;"> </span><span class="Apple-style-span" style="color: red;">cup your hands</span><span class="Apple-style-span" style="color: #073763;">.</span></b></span></span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="line-height: 21px;"><b>Press your palms against each other, <span class="Apple-style-span" style="color: red;">tighten your core</span><span class="Apple-style-span" style="color: #073763;"> </span>and<span class="Apple-style-span" style="color: #073763;"> </span><span class="Apple-style-span" style="color: red;">push as hard as you can </span>for <span class="Apple-style-span" style="color: red;">3 seconds.</span></b></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; line-height: 21px;"><b>Complete<span class="Apple-style-span" style="color: red;"> 10 REPS of 3-SEC PALM PRESS </span>and then IMMEDIATELY hit those<span class="Apple-style-span" style="color: #444444;"> </span><span class="Apple-style-span" style="color: red;">MOUNTAIN CLIMBERS! (25 JUMPS EACH LEG)</span></b></span></span></span></li>
</ul>
</div>
</div>
Anonymoushttp://www.blogger.com/profile/07808647787445175462noreply@blogger.com4tag:blogger.com,1999:blog-7273756778460174222.post-87036754906706020132013-07-20T08:51:00.003-07:002013-07-23T14:25:25.052-07:00DIET PREP: WHITE MEAT CHICKEN <div style="text-align: center;">
<h2>
<span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace;"><span class="Apple-style-span" style="color: blue; font-size: x-large;">WHAT YOU WILL </span><span class="Apple-style-span" style="color: red; font-size: x-large;">NEED</span></span></h2>
</div>
<div style="text-align: center;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace; font-size: large;"><b><u>2 LB'S THIN-CUT WHITE MEAT CHICKEN FILETS</u></b></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace; font-size: large;"><b><u style="background-color: white;">1/2 CUP DICED ZUCCHINI</u></b></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace; font-size: large;"><b><u style="background-color: white;">1/2 CUP DICED ONION</u></b></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace; font-size: large;"><b><u style="background-color: white;">1/2 CUP DICED GREEN PEPPER</u></b></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace; font-size: large;"><b><u>ITALIAN SEASONINGS</u>(ROSEMARY/THYME/OREGANO)</b></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace; font-size: large;"><b>BASIL</b></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace; font-size: large;"><b><u>GARLIC POWDER</u></b></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace; font-size: large;"><b><u>BLACK PEPPER</u></b></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace; font-size: large;"><b><u>RED-WINE VINEGAR</u></b></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace; font-size: large;"><b><u><br /></u></b></span></div>
</div>
<div style="text-align: center;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: #134f5c; font-size: large;"><span class="Apple-style-span" style="color: #333333; font-size: 13px; line-height: 17px;"><br /></span></span></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-size: x-large;"><span class="Apple-style-span" style="line-height: 17px;"><b><span class="Apple-style-span" style="color: blue; font-family: Arial, Helvetica, sans-serif;">****</span><span class="Apple-style-span" style="color: red; font-family: 'Courier New', Courier, monospace;">DON'T FORGET TO READ BELOW</span><span class="Apple-style-span" style="color: blue; font-family: Arial, Helvetica, sans-serif;">****</span></b></span></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace;"><b><i>Half of my prepping process was not pictured. Just want you all to know I thoroughly washed my hands, utensils & cutting board throughout the process. I also made sure my hands were cleaned extensively with anti-bacterial soap and we also keep hand-sanitizer around the kitchen area as well. Just because I didn't keep the part of the video of me cleaning things and washing my hands <span class="Apple-style-span" style="color: red;">DOES NOT</span> mean I didn't do it, I just don't want to take up your time with a lesson on "KEEPING A CLEAN KITCHEN" when cooking in my videos. I don't need to do that you guys know how to handle your hygiene, right? LOL. But always remember: It is <span class="Apple-style-span" style="background-color: white;"><span class="Apple-style-span" style="color: blue;">ESSENTIAL </span></span>avoid cross contamination when dealing with RAW foods. Thanks guys...now enjoy yourself throughout the process! Healthy cooking is and a keeping a great diet is free therapy!</i></b></span></div>
</div>
<div style="text-align: left;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: large;"><b><i><span class="Apple-style-span" style="color: red;"><br /></span></i></b></span><span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace;"><b><i><span class="Apple-style-span" style="color: red;">*****</span>When prepping your chicken (being that you can season and marinate your chicken any way you want) make sure your hands are clean, and if you are going to re-use the cutting board that you extensively sanitize and wash it to cut veggies. In this video, I diced and spiced my vegetables before I even took the chicken out of the package. I used</i></b><b><i> garlic & obviously the spices, & some Olive-Oil Cooking Spray on the pan. Also, BE creative with your cooking! Show me what you can do! Wow me! But make sure to stay along my guidelines with the cooking process. Good luck and HAVE FUN!!!!<span class="Apple-style-span" style="color: red;">*****</span></i></b></span></div>
</div>
<div style="text-align: left;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace; font-size: large; font-weight: bold;"><b><span class="Apple-style-span" style="color: blue;"><br /></span></b></span><span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace; font-size: large; font-weight: bold;"><b><span class="Apple-style-span" style="color: blue;">STEP 1</span></b><span class="Apple-style-span" style="color: #999999;"> -</span><span class="Apple-style-span" style="color: red;"> THE PREP</span></span></div>
</div>
<div style="text-align: left;">
<ul>
<li><span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;">Take your thinly-cut pieces of chicken and lay them out across a clean cutting board. </span></li>
<li><span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;">If you would like- give them a quick rub down in some minced garlic, olive oil, water, something that will latch the spices on securely so you aren't wasting.</span></li>
<li><span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;"><b>THIS IS IMPORTANT: </b>Make sure you don't have a heavy wrist when seasoning your chicken. Give your spices 2 shakes (on both sides) for each piece of chicken. </span></li>
<li><span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;">After that, flip each piece of chicken over and season accordingly.</span></li>
<li><span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;">Then take a fork, (you can do this before you season the chicken too) and poke some holes in each piece of chicken. <b>MAKE SURE YOU CAN FEEL THE FORK GO THROUGH THE WHOLE PIECE OF CHICKEN WHEN POKING THE HOLES. </b>The whole purpose behind the poking is each the chicken to absorb all the flavor of the spices and red wine vinegar, as well as cook faster.</span></li>
<li><span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;">You can do it while the chicken is cooking but I like to have whatever vegetables are on the side already diced and spiced, ready to go when the chicken is done.</span></li>
</ul>
</div>
<div style="text-align: left;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace; font-size: large;"><b><span class="Apple-style-span" style="color: blue;">STEP 2</span><span class="Apple-style-span" style="color: #999999;"> -</span><span class="Apple-style-span" style="color: red;"> THE FUN PART</span></b></span></div>
</div>
<div style="text-align: left;">
<ul>
<li><span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;">Whatever pan you use make sure it's greased up, (instead of PAM I used SHOP-RITE BRAND "OLIVE-OIL COOKING SPRAY") and throw a little bit of minced garlic right on top. I HIGHLY recommend VIRGIN Olive-Oil if you don't use an olive-oil spray!</span></li>
<li><span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;">Set your stove-burner on high. Once you start to smell the garlic's amazing aroma and hear it deliciously CRACKLE, your chicken is ready for the pan! </span></li>
<li><span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;">Place each piece in and like I said in the video, if you can't fit all the pieces on your pan at first don't worry, each piece will start to shrink in size once they cook more and you will be able to make some room. I personally could've used a bigger pan in the video but that's my lucky pan so I always use it!</span></li>
<li><span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;">Even though you will be looking at the raw side with the bottom cooking, you will see the chicken will start to take on a white color from the bottom, meaning it's cooking nicely. This is your queue to FLIP. </span></li>
<li><span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;">Keep flipping every 1-2 minutes for about 8-10 minutes and once the chicken starts to take on a golden brown color around the edges you'll know you have about 2 or 3 flips left.</span></li>
<li><span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;">When your chicken is about ready, a good way to double-check to see if your chicken is cooked properly is to just take the spatula or whatever you are using and see if you can break the chicken apart with it. Depending on the tenderness and readiness of your chicken it should break apart easily, like you see with mine in my video. </span></li>
<li><span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;">When the chicken on the inside is whiter than your Mom's favorite pearl necklace, your chicken is ready and it's your queue to <b>GET IT ONTO A PLATE, RE-GREASE THAT PAN, AND GET THOSE VEGGIES CRACKALACKIN'.</b></span></li>
</ul>
<div>
<span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;"><b><br /></b></span></div>
<div>
<span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace; font-size: large;"><b><span class="Apple-style-span" style="color: blue;">STEP 3</span><span class="Apple-style-span" style="color: #999999;"> -</span><span class="Apple-style-span" style="color: red;"> VEGGIES, PRESENTATION, HIGH-FIVES</span></b></span></div>
<div>
<ul>
<li><span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;">Your pan will already be hot so the veggies shouldn't take more than 3-5 minutes.</span></li>
<li><span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;">You can pour any time of sauce or base into the veggies like we did with the chicken. Obviously as you guys saw, I added some pours of the red-wine vinegar into the mix a minute into cooking.</span></li>
<li><span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;">Once spiced and diced mix of your favorite vegetables take a darker, golden brown, color (from cooking + red wine) they are ready!</span></li>
<li><span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;">Your steaming plate of chicken should be right next to you, so take your pan and bless that plate with your bomb.com vegetable medley. </span></li>
</ul>
<span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace; font-size: large;"><b><i><span class="Apple-style-span" style="color: blue;">*****</span><span class="Apple-style-span" style="color: red;">As the steam hauls ass off your beautiful plate of art you just constructed, bask in it. Be proud of yourself that you just cooked a delicious meal, smile in confidence and most importantly, ENJOY!!!!! Please let</span><span class="Apple-style-span" style="color: red;"> me know on </span><span class="Apple-style-span" style="color: blue;">YouTube</span></i></b></span><span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace; font-size: large;"><b><i><span class="Apple-style-span" style="color: red;">/</span></i></b></span><span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace; font-size: large;"><b><i><span class="Apple-style-span" style="color: blue;">Instagram</span><span class="Apple-style-span" style="color: red;">/</span><span class="Apple-style-span" style="color: blue;">Twitter</span><span class="Apple-style-span" style="color: red;"> what you guys think about my video! Just </span><span class="Apple-style-span" style="color: blue;">HASHTAG #BRETTCAP or #BRETTCAPFITNESS </span><span class="Apple-style-span" style="color: red;">to let me know how you guys did with it and any ideas you guys might have with different ways to PREP YOUR CHICKEN! As always, thank you guys! Bon Appetite!</span><span class="Apple-style-span" style="color: blue;">*****</span></i></b></span></div>
</div>
Anonymoushttp://www.blogger.com/profile/07808647787445175462noreply@blogger.com4tag:blogger.com,1999:blog-7273756778460174222.post-16247479098601891172013-07-16T16:23:00.002-07:002013-07-16T17:06:51.367-07:00Inner Thigh Workouts @ Home <div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: large; line-height: 21px;"><b><u><span class="Apple-style-span" style="color: #073763;">EVERYTHING<span class="Apple-style-span"> </span>YOU WANT TO </span><span class="Apple-style-span" style="color: red;"><i>KNOW</i></span><span class="Apple-style-span" style="color: #073763;"> ABOUT MY INNER-THIGH CIRCUIT</span></u></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: #073763; font-family: 'Trebuchet MS', sans-serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 18px;"><b><br />
</b></span></span></div><ul style="margin-bottom: 0.5em; margin-left: 0px; margin-right: 0px; margin-top: 0.5em; padding-bottom: 0px; padding-left: 2.5em; padding-right: 2.5em; padding-top: 0px;"><li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: x-small; line-height: 18px;"><b><span class="Apple-style-span" style="color: #073763;">A circuit is a </span><span class="Apple-style-span" style="color: red;">high intensity</span><span class="Apple-style-span" style="color: #073763;">,</span><span class="Apple-style-span" style="color: red;"> fast-paced</span><span class="Apple-style-span" style="color: #073763;"> type of workout in which the goal is to keep your </span><span class="Apple-style-span" style="color: red;">heart-rate at a high level the whole time throughout</span><span class="Apple-style-span" style="color: #073763;">!</span></b></span></li>
<li style="line-height: 1.4; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: x-small;"><b><span class="Apple-style-span" style="color: #073763;">This exercise grouping requires</span><span class="Apple-style-span" style="color: red;"> NON-STOP</span><span class="Apple-style-span" style="color: #073763;"> movements,</span><span class="Apple-style-span" style="color: red;"> HIGH ENERGY tempo</span><span class="Apple-style-span" style="color: #073763;">, and </span><span class="Apple-style-span" style="color: red;">full concentration</span><span class="Apple-style-span" style="color: #073763;">!</span></b></span></li>
<li style="font-family: 'Allerta Stencil'; line-height: 1.4; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: x-small;"><b><span class="Apple-style-span" style="color: #073763;">After you complete the </span><span class="Apple-style-span" style="color: red;">5</span><span class="Apple-style-span" style="color: #073763;"> exercises, take no more than a</span><span class="Apple-style-span" style="color: red;"> 1-2 minute break</span><span class="Apple-style-span" style="color: #073763;"> and then </span><span class="Apple-style-span" style="color: red;">repeat the 5 exercises again</span><span class="Apple-style-span" style="color: #073763;">!</span></b></span></span></li>
<li style="font-family: 'Allerta Stencil'; line-height: 1.4; margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: x-small;"><b><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-weight: normal; line-height: normal;"><b><span class="Apple-style-span" style="color: #073763;">Make sure you </span><span class="Apple-style-span" style="color: red;">work fast</span><span class="Apple-style-span" style="color: #073763;"> but </span><span class="Apple-style-span" style="color: red;">efficient</span><span class="Apple-style-span" style="color: #073763;">; </span><span class="Apple-style-span" style="color: red;">take your time</span><span class="Apple-style-span" style="color: #073763;"> and </span><span class="Apple-style-span" style="color: red;">FOCUS</span><span class="Apple-style-span" style="color: #073763;"> on the inner thigh area when performing these workouts!</span></b></span></b></span></span></li>
</ul><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="color: red; font-size: x-small;"><b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><u><br />
</u></span></b></span></span> <span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: large;"><b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><u><span class="Apple-style-span" style="color: red;">BEGINNERS</span><span class="Apple-style-span" style="color: #073763;"> for this </span><span class="Apple-style-span" style="color: red;">EXERCISE CIRCUIT</span></u><span class="Apple-style-span" style="color: red;">: 2 </span><span class="Apple-style-span" style="color: #073763;">Times Around</span></span><br />
<span style="color: red; font-family: 'Allerta Stencil';"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><u>ADVANCED</u></span></span></b></span></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: large;"><b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><u><span class="Apple-style-span" style="color: #073763;"> for this </span></u></span></b></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: large;"><b><span style="font-family: 'Allerta Stencil';"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><u style="color: red;">EXERCISE CIRCUIT</u><span class="Apple-style-span" style="color: red;">: 3-5 </span><span class="Apple-style-span" style="color: #073763;">Times Around</span></span></span></b></span></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="color: red;"><b><u style="background-color: white;"><span class="Apple-style-span" style="font-size: large;"><br />
</span></u></b></span></span></span></div><div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; line-height: 21px;"><b><span class="Apple-style-span" style="font-size: x-large;"><span class="Apple-style-span" style="color: #7f6000;">∆</span><span class="Apple-style-span" style="color: #073763;"> </span></span></b></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; line-height: 21px;"><b><span class="Apple-style-span" style="color: #073763; font-size: large;">EXERCISE </span><span class="Apple-style-span" style="color: #073763; font-size: x-large;">1</span><span class="Apple-style-span" style="color: #7f6000; font-size: large;">-</span><span class="Apple-style-span" style="color: red; font-size: large;"> </span></b></span><span class="Apple-style-span" style="color: red; font-family: 'Trebuchet MS', sans-serif; font-size: 15px; line-height: 21px;"><b><i>SUMO SQUATS WITH WEIGHT </i></b></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><ul><li><b><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: x-small;"><span class="Apple-style-span" style="color: #073763;"><span class="Apple-style-span" style="line-height: 21px;"><span class="Apple-style-span">If you don't have dumbbell weights, you can really use anything </span></span><span class="Apple-style-span" style="line-height: 21px;">(milk jugs, soup cans, medicine ball, kettle bell, etc)</span></span><span class="Apple-style-span" style="color: blue; line-height: 21px;"> </span><span class="Apple-style-span" style="line-height: 21px;"><span class="Apple-style-span" style="color: red;">as long as it is safe & practical</span></span><span class="Apple-style-span" style="color: blue; line-height: 21px;">. </span></span></b></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: x-small; line-height: 21px;"><b><span class="Apple-style-span" style="color: #073763;">Make sure when you get into the sumo position, your</span><span class="Apple-style-span" style="color: blue;"> </span><span class="Apple-style-span" style="color: red;">feet are pointing a few inches outward</span><span class="Apple-style-span" style="color: #073763;">- this will emphasize the weight on your heels and really get those inner thighs burning throughout the movement.</span></b></span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: x-small; line-height: 21px;"><b><span class="Apple-style-span" style="color: #073763;">Complete</span><span class="Apple-style-span" style="color: blue;"> </span><span class="Apple-style-span" style="color: red;">15 REPS </span><span class="Apple-style-span" style="color: #073763;">of these squats and get right into your </span><span class="Apple-style-span" style="color: red;">ALTERNATING HIGH KNEE JUMPS! (20 JUMPS EACH LEG)</span></b></span></li>
</ul></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span"><span class="Apple-style-span" style="color: #666666; font-size: 15px; line-height: 21px;"><br />
</span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; line-height: 21px;"></span></span></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; line-height: 21px;"><b><span class="Apple-style-span" style="font-size: x-large;"><span class="Apple-style-span" style="color: #7f6000;">∆</span><span class="Apple-style-span" style="color: #073763;"> </span></span></b></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="color: #073763; font-size: large; font-weight: bold; line-height: 21px;">EXERCISE </span><span class="Apple-style-span" style="color: #073763; font-size: x-large; font-weight: bold; line-height: 21px;">2</span><span class="Apple-style-span" style="color: #7f6000; font-size: large;"><span class="Apple-style-span" style="font-weight: bold; line-height: 21px;">-</span><span class="Apple-style-span"> </span></span></span><b style="line-height: 21px;"><i><span class="Apple-style-span" style="color: red;">WARRIOR POSE LUNGES (YOGA INSPIRED)</span></i></b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: 15px; line-height: 21px;"><br />
</span></span></span><br />
<ul><li><span class="Apple-style-span"><span class="Apple-style-span" style="line-height: 21px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: x-small; line-height: normal;"><b><span class="Apple-style-span" style="color: #073763; line-height: 21px;">Spread your feet and get into your</span><span class="Apple-style-span" style="color: #666666; line-height: 21px;"> </span><span class="Apple-style-span" style="color: red; line-height: 21px;">"Warrior Pose" </span><span class="Apple-style-span" style="color: #073763; line-height: 21px;">for all you Yoga lovers out there, and if you are unfamiliar with the pose,</span><span class="Apple-style-span" style="color: #666666; line-height: 21px;"> <a href="http://youryoga.com/blog/wp-content/uploads/2011/06/warrior2_A.jpg" target="_blank">here is a picture of how it should look.</a></span></b></span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span" style="line-height: 21px;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: x-small; line-height: normal;"><b><span class="Apple-style-span" style="color: #073763; line-height: 21px;">Once you are in this position, start lunging onto your front leg. Really think about putting weight on your heel and "sitting" on that leg because </span><span class="Apple-style-span" style="color: red; line-height: 21px;">form</span><span class="Apple-style-span" style="color: #666666; line-height: 21px;"> </span><span class="Apple-style-span" style="color: #073763; line-height: 21px;">for this exercise is </span><span class="Apple-style-span" style="line-height: 21px;"><span class="Apple-style-span" style="color: red;">EVERYTHING.</span></span></b></span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span" style="line-height: 21px;"><span class="Apple-style-span" style="line-height: normal;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: x-small; line-height: 21px;"><b><span class="Apple-style-span" style="color: #073763;">Complete </span><span class="Apple-style-span" style="color: red;">15 REPS EACH LEG </span><span class="Apple-style-span" style="color: #073763;">and get right into your </span><span class="Apple-style-span" style="color: red;">ALTERNATING HIGH KNEE JUMPS! (20 JUMPS EACH LEG)</span></b></span></span></span></span></li>
</ul></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="line-height: 21px;"><span class="Apple-style-span" style="color: red; font-family: 'Trebuchet MS', sans-serif; font-size: 15px;"><br />
</span></span></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; line-height: 21px;"><b><span class="Apple-style-span" style="font-size: x-large;"><span class="Apple-style-span" style="color: #7f6000;">∆</span><span class="Apple-style-span" style="color: #073763;"> </span></span></b></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="line-height: 21px;"><span style="font-family: 'Allerta Stencil';"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="color: #073763; font-size: large; font-weight: bold;">EXERCISE </span><span class="Apple-style-span"><span class="Apple-style-span" style="color: #073763; font-size: x-large; font-weight: bold;">3</span><span class="Apple-style-span" style="color: #7f6000;"><span class="Apple-style-span" style="font-size: large; font-weight: bold;">-</span><span class="Apple-style-span"> </span></span></span></span></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: 15px;"><span class="Apple-style-span" style="color: red;"><b><i>SQUAT SITS WITH ARM RAISES</i></b></span></span></span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><ul><li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; line-height: 21px;"><b><span class="Apple-style-span" style="color: #073763;">Once again grab 2 dumbbells and have your feet together (or with a little space in between) with your</span> <span class="Apple-style-span" style="color: red;">toes pointing straight ahead.</span> </b></span></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; line-height: 21px;"><b><span class="Apple-style-span" style="color: #073763;">While your arms are at your sides with dumbbells in each hand,</span> <span class="Apple-style-span" style="color: red;">start to slowly sit down like there is a chair ready to catch you.</span></b></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; line-height: 21px;"><b><span class="Apple-style-span" style="color: #073763;">As you start to sit, simultaneously bring your arms up for a front shoulder raise </span>(<a href="http://www.womenshealthmag.com/files/wh6_uploads/images/1201-chair-squat.jpg" target="_blank">here is a picture of how the motion should look</a>) <span class="Apple-style-span" style="color: #073763;">and at the end of the completed movement you should be </span><span class="Apple-style-span" style="color: red;">squatted down like your going to sit in a chair with your two arms extended out</span> <span class="Apple-style-span" style="color: #073763;">in front of you. </span></b></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; line-height: 21px;"><b><span class="Apple-style-span" style="color: #073763;">Complete</span><span class="Apple-style-span" style="color: red;"> 15 REPS </span><span class="Apple-style-span" style="color: #073763;">of this exercise and </span><span class="Apple-style-span" style="color: red;">IMMEDIATELY</span><span class="Apple-style-span" style="color: #444444;"> </span><span class="Apple-style-span" style="color: #073763;">get into your</span><span class="Apple-style-span" style="color: #444444;"> </span><span class="Apple-style-span" style="color: red;">ALTERNATING HIGH KNEE JUMPS! (20 JUMPS EACH LEG)</span></b></span></span></span></li>
</ul><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; line-height: 21px;"><b><span class="Apple-style-span" style="font-size: x-large;"><span class="Apple-style-span" style="color: #7f6000;">∆</span><span class="Apple-style-span" style="color: #073763;"> </span></span></b></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="line-height: 21px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="color: #073763; font-size: large; font-weight: bold;">EXERCISE</span><span class="Apple-style-span" style="color: #073763; font-size: x-large; font-weight: bold;"> 4</span><span class="Apple-style-span" style="color: #7f6000; font-size: large; font-weight: bold;">-</span><span class="Apple-style-span"> </span></span><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-size: 15px;"><b><i>LUNGE LEAN SITS (5 SECONDS EACH LEG) </i></b></span></span></span></span><br />
<ul><li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: x-small;"><b><span class="Apple-style-span" style="color: #073763; line-height: 21px;">Get a wide stance </span><span class="Apple-style-span" style="line-height: 21px;"><span class="Apple-style-span" style="color: red;">similar to the sumo squats</span></span><span class="Apple-style-span" style="color: #666666; line-height: 21px;">, </span><span class="Apple-style-span" style="color: #073763; line-height: 21px;">and </span><span class="Apple-style-span" style="line-height: 21px;"><span class="Apple-style-span" style="color: red;">lean to one side</span></span><span class="Apple-style-span" style="color: #073763; line-height: 21px;">,</span><span class="Apple-style-span" style="color: #666666; line-height: 21px;"> </span><span class="Apple-style-span" style="line-height: 21px;"><span class="Apple-style-span" style="color: red;">hold for 5 seconds</span></span><span class="Apple-style-span" style="color: #666666; line-height: 21px;">, </span><span class="Apple-style-span" style="color: #073763; line-height: 21px;">and switch to the other side.</span></b></span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: x-small;"><b><span class="Apple-style-span" style="color: #073763; line-height: 21px;">Make sure when you are leaning, you are</span><span class="Apple-style-span" style="line-height: 21px;"><span class="Apple-style-span" style="color: red;"> keeping your hands off your sides</span></span><span class="Apple-style-span" style="color: #073763; line-height: 21px;">, in front of you, above your head, whatever is most comfortable but</span><span class="Apple-style-span" style="color: #666666; line-height: 21px;"> </span><span class="Apple-style-span" style="line-height: 21px;"><span class="Apple-style-span" style="color: red;">elevated in some way</span></span><span class="Apple-style-span" style="color: #666666; line-height: 21px;">.</span></b></span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: x-small; line-height: 21px;"><b><span class="Apple-style-span" style="color: #073763;">Also, really sit on your heels with this...if you</span><span class="Apple-style-span" style="color: #666666;"> </span><span class="Apple-style-span" style="color: red;">stick your chest out and lean back onto your heels </span><span class="Apple-style-span" style="color: #073763;">you will feel it in your thighs! BURN BABY BURN.</span></b></span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: x-small; line-height: 21px;"><b><span class="Apple-style-span" style="color: #073763;">Complete</span><span class="Apple-style-span" style="color: #666666;"> </span><span class="Apple-style-span" style="color: red;">5 REPS EACH LEG</span><span class="Apple-style-span" style="color: #073763;"> and make sure you are holding the lean for </span><span class="Apple-style-span" style="color: red;">5 seconds</span><span class="Apple-style-span" style="color: #666666;"> </span><span class="Apple-style-span" style="color: #073763;">before switching to the other side.</span></b></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; line-height: 21px;"><b><span class="Apple-style-span" style="color: #073763;">Complete</span><span class="Apple-style-span" style="color: red;"> 5 REPS </span><span class="Apple-style-span" style="color: #073763;">each leg while holding your lean for 5-seconds each time, and then </span><span class="Apple-style-span" style="color: red;">IMMEDIATELY</span><span class="Apple-style-span" style="color: #444444;"> </span><span class="Apple-style-span" style="color: #073763;">get into your</span><span class="Apple-style-span" style="color: #444444;"> </span><span class="Apple-style-span" style="color: red;">ALTERNATING HIGH KNEE JUMPS! (20 JUMPS EACH LEG)</span></b></span></span></span></li>
</ul></div><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="line-height: 21px;"><span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif; font-size: 15px;"><br />
</span></span></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; line-height: 21px;"><b><span class="Apple-style-span" style="font-size: x-large;"><span class="Apple-style-span" style="background-color: white; color: #7f6000;">∆</span> </span></b></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="line-height: 21px;"><span style="font-family: 'Allerta Stencil';"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="color: #073763; font-weight: bold;"><span class="Apple-style-span" style="font-size: large;">EXERCISE</span><span class="Apple-style-span" style="font-size: 15px;"> </span></span><span class="Apple-style-span" style="color: #073763; font-size: x-large; font-weight: bold;">5</span><span class="Apple-style-span" style="color: #7f6000; font-size: large; font-weight: bold;">-</span><span class="Apple-style-span"> </span></span></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: 15px;"><span class="Apple-style-span" style="color: red;"><b><i>SIDE LYING LEG LIFT (PILATE INSPIRED)</i></b></span></span></span></span><br />
<br />
<ul><li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 21px;"><b><span class="Apple-style-span" style="color: #073763;">Lay on your side and cross your </span><span class="Apple-style-span" style="color: red;">top leg over your bottom leg</span><span class="Apple-style-span" style="color: #073763;"> resting your </span><span class="Apple-style-span" style="color: red;">foot on the floor</span><span class="Apple-style-span" style="color: #073763;">.</span></b></span></span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 21px;"><b><span class="Apple-style-span" style="color: #073763;">Hold your head </span><span class="Apple-style-span" style="color: red;">with your bottom hand</span><span class="Apple-style-span" style="color: #073763;"> or</span><span class="Apple-style-span" style="color: red;"> rest your bottom elbow</span><span class="Apple-style-span" style="color: #073763;"> on the ground for support.</span></b></span></span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 21px;"><b><span class="Apple-style-span" style="color: #073763;">While </span><span class="Apple-style-span" style="color: red;">breathing properly</span><span class="Apple-style-span" style="color: #073763;">, slowly bring your </span><span class="Apple-style-span" style="color: red;">bottom leg</span><span class="Apple-style-span" style="color: #073763;"> up about</span><span class="Apple-style-span" style="color: red;"> 6 inches</span><span class="Apple-style-span" style="color: #073763;"> off the ground and try to </span><span class="Apple-style-span" style="color: red;">concentrate </span><span class="Apple-style-span" style="color: #073763;">on the </span><span class="Apple-style-span" style="color: red;">inside of your thigh doing all the work when raising your leg </span><span class="Apple-style-span" style="color: #073763;">up and down.</span></b></span></span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 21px;"><b><span class="Apple-style-span" style="color: red;">Short</span><span class="Apple-style-span" style="color: #073763;">, </span><span class="Apple-style-span" style="color: red;">choppy</span><span class="Apple-style-span" style="color: #073763;"> movements are</span><span class="Apple-style-span" style="color: red;"> best.</span></b></span></span></li>
<li><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: x-small;"><span class="Apple-style-span" style="line-height: 21px;"><b><span class="Apple-style-span" style="color: #073763;">Being that your </span><span class="Apple-style-span" style="color: red;">leg is straight and your knee is locked in this exercise, </span><span class="Apple-style-span" style="color: #073763;">all the work is done by your</span><span class="Apple-style-span" style="color: red;"> inner thigh </span><span class="Apple-style-span" style="color: #073763;">which should generate an</span><span class="Apple-style-span" style="color: red;"> </span><span class="Apple-style-span" style="color: #073763;">instant</span><span class="Apple-style-span" style="color: red;"> burn</span><span class="Apple-style-span" style="color: #073763;">.</span></b></span></span></li>
<li><span class="Apple-style-span"><span class="Apple-style-span"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: x-small; line-height: 21px;"><b><span class="Apple-style-span" style="color: #073763;">Complete</span><span class="Apple-style-span" style="color: red;"> 25 REPS </span><span class="Apple-style-span" style="color: #073763;">of this exercise for each leg and </span><span class="Apple-style-span" style="color: red;">IMMEDIATELY</span><span class="Apple-style-span" style="color: #444444;"> </span><span class="Apple-style-span" style="color: #073763;">start your timer to get into your </span><span class="Apple-style-span" style="color: red;">30-SECOND SET OF MOUNTAIN CLIMBERS </span><span class="Apple-style-span" style="color: #073763;">to finalize the circuit. </span></b></span></span></span></li>
</ul></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='620' height='466' src='https://www.youtube.com/embed/fkDdadIskH0?feature=player_embedded' frameborder='0'></iframe></div><br />
Anonymoushttp://www.blogger.com/profile/07808647787445175462noreply@blogger.com9tag:blogger.com,1999:blog-7273756778460174222.post-16388976426546534222013-07-10T11:09:00.001-07:002013-07-20T07:38:32.902-07:00HEALTHY HOW TO: STUFFED PEPPER BOWL<div style="text-align: center;"><h2><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif; font-size: x-large;">WHAT YOU WILL </span><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif; font-size: x-large;">NEED</span></h2></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace; font-size: large;"><b><u style="background-color: white;">2 GREEN BELL PEPPERS</u></b></span><br />
<span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace; font-size: large;"><b><u style="background-color: white;">2 CUPS BROWN RICE</u></b></span><br />
<span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace; font-size: large;"><b><u style="background-color: white;">1 CUP CHOPPED ONION</u></b></span><br />
<span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace; font-size: large;"><b><u style="background-color: white;">1 CUP OF RAW BROCCOLI</u></b></span><br />
<span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace; font-size: large;"><b><u style="background-color: white;">1/2-1 LB CHOPPED CHICKEN</u></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="color: #134f5c; font-size: large;"><span class="Apple-style-span" style="color: #333333; font-size: 13px; line-height: 17px;"><br />
</span></span> </span><br />
<span class="Apple-style-span" style="font-size: x-large;"><span class="Apple-style-span" style="color: red; font-family: Arial, Helvetica, sans-serif; line-height: 17px;"><b>PLEASE READ BELOW</b></span><span class="Apple-style-span" style="color: #134f5c; font-family: 'Courier New', Courier, monospace;"> </span></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><b><i>Half of my prepping process was not pictured. (Vegetable, chicken and pepper prepping) Just want you all to know I thoroughly washed my hands, knife and cutting board throughout the process. I also made sure my hands were cleaned extensively with anti-bacterial soap and we also keep hand-sanitizer around the kitchen area as well. Even though I do appreciate the feedback, the purpose of this video wasn't to inform you guys on how to keep clean and sanitized when cooking...the purpose was to show you how to put together this quick and easy, healthy meal in a short amount of time. Just because I didn't keep the part of the video of me cleaning things and washing my hands <span class="Apple-style-span" style="color: red;">DOES NOT</span> mean I didn't do it, but thank you to the few of you for pointing out the importance of a clean kitchen area when cooking. It is <span class="Apple-style-span" style="background-color: white;"><span class="Apple-style-span" style="color: blue;">ESSENTIAL </span></span>avoid cross contamination when dealing with RAW foods. Thanks guys...now enjoy yourself throughout the process! Healthy cooking is and a keeping a great diet is free therapy!</i></b></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: large;"><b><i><span class="Apple-style-span" style="color: red;"><br />
</span></i></b></span> <span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: large;"><b><i><span class="Apple-style-span" style="color: red;">*****</span>When making your Stuffed Pepper Bowls, you can season and marinate your chicken, any way you want. Same goes for the vegetables and your brown rice. We chose to keep it clean with minced garlic & spices, with a sliver of "I Can't Believe It's Not Butter" on the pan. You don't have to use cheese for those of you that are lactose-intolerant but we chose to throw a little PART-SKIM shredded mozzarella on top. Don't forget- you can layer your Pepper Bowl anyway you want. To my knowledge, there is no specific way but be creative, and let me know in the comments how you guys did with it and any ideas you have on different ways to layer and make this! Thank you guys and <span class="Apple-style-span" style="color: blue;">ENJOY</span>!!<span class="Apple-style-span" style="color: red;">*****</span></i></b></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace; font-size: large; font-weight: bold;"><b><span class="Apple-style-span" style="color: blue;"><br />
</span></b></span> <span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace; font-size: large; font-weight: bold;"><b><span class="Apple-style-span" style="color: blue;">STEP 1</span></b><span class="Apple-style-span" style="color: #999999;"> -</span><span class="Apple-style-span" style="color: red;"> PREPPING BEFORE COOKING</span></span></div><div style="text-align: left;"><ul><li><span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;">Cut the stems out of your peppers, or you can just put the pepper on it's side and cut the top off of it.</span></li>
<li><span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;"> I prefer to de-stem it and then cut around about an inch away from that so you have more pepper at the top to hold more stuff in. </span></li>
<li><span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;">In this video, I tried to do that, and then ended up just cutting it clean, but I think it's good I showed the process of cutting the stem out this way you guys have both options to work with.</span></li>
<li><span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;">Use any type of tupperware container to throw your chicken (even your vegetables too), spices, marinade, and whatever else you might want to add in and shake it extensively.</span></li>
<li><span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;">The shaking process is essential because it softens the chicken and ensures that every part of each little piece of chicken or whatever else you put in there is properly dressed with your spices, sauces, marinade, etc.</span></li>
</ul></div><div style="text-align: left;"><span class="Apple-style-span" style="color: red; font-family: 'Courier New', Courier, monospace; font-size: large;"><br />
</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace; font-size: large;"><b><span class="Apple-style-span" style="color: blue;">STEP 2</span><span class="Apple-style-span" style="color: #999999;"> -</span><span class="Apple-style-span" style="color: red;"> THE FUN PART</span></b></span></div><div style="text-align: left;"><ul><li><span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;">Have your vegetables, chopped chicken and stove on high ready to go. </span></li>
<li><span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;">Prior to cooking I spray the pan with some PAM or sometimes I use OLIVE OIL or BALSAMIC and usually add a little LIGHT BUTTER in as well with a teaspoon of MINCED GARLIC. </span></li>
<li><span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;">Set the burner on high, and once you hear the minced garlic start to deliciously CRACKLE, you'll get that garlic aroma that we are all in love with, which is your signal to throw in the chicken. </span></li>
<li><span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;">Cook the chicken to your liking, and have another pan set and ready for the veggies.</span></li>
<li><span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;">Once your chicken starts to go from pink to white, add your veggies. This will time it so the veggies will be just right as soon as your chicken is ready to come off the stove. </span></li>
<li><span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;">As soon as the chicken starts to wear a golden brown color, your sauteed veggies are crackling/steaming, and your 2 cups of brown rice are fluffy, turn off the stove and throw your chicken and veggies onto separate plates, while putting the brown rice into a bowl.</span></li>
</ul><div><span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace; font-size: large;"><b><span class="Apple-style-span" style="color: blue;">STEP 3</span><span class="Apple-style-span" style="color: #999999;"> -</span><span class="Apple-style-span" style="color: red;"> LAYERING MY PEPPER BOWLS</span></b></span></div><div><ul><li><span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;">Mind you- you can layer this to your liking, there is no exact way to layer it...no</span></li>
<li><span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;">Brown Rice </span></li>
<li><span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;">Chicken</span></li>
<li><span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;">Sauteed Vegetables</span></li>
<li><span class="Apple-style-span" style="color: #999999; font-family: 'Courier New', Courier, monospace;">Mozzarella Cheese</span></li>
</ul></div></div><div class="separator" style="clear: both; text-align: center;"><object class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="https://i1.ytimg.com/s_vi/iWYZTnT2GQ8/default.jpg?sqp=CMzE9o4F&rs=AOn4CLBXa8mU1Q42pA7nzm2GxRPKIQyg_g" height="466" width="620"><param name="movie" value="http://www.youtube.com/v/iWYZTnT2GQ8?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" /><param name="bgcolor" value="#FFFFFF" /><param name="allowFullScreen" value="true" /><embed width="620" height="466" src="http://www.youtube.com/v/iWYZTnT2GQ8?version=3&f=user_uploads&c=google-webdrive-0&app=youtube_gdata" type="application/x-shockwave-flash" allowfullscreen="true"></embed></object></div><div style="text-align: center;"></div><div style="text-align: center;"></div>Anonymoushttp://www.blogger.com/profile/07808647787445175462noreply@blogger.com2tag:blogger.com,1999:blog-7273756778460174222.post-90696119694676087312013-07-02T07:52:00.000-07:002013-07-08T12:55:57.159-07:00BACK CIRCUIT @ HOME <span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif; font-size: 15px; line-height: 21px;"><b><u><span class="Apple-style-span" style="color: red;">EVERYTHING</span><span class="Apple-style-span" style="color: blue;"> YOU WANT TO KNOW</span></u></b></span><br />
<ul style="color: #666666; font-family: 'Allerta Stencil'; line-height: 1.4; margin-bottom: 0.5em; margin-left: 0px; margin-right: 0px; margin-top: 0.5em; padding-bottom: 0px; padding-left: 2.5em; padding-right: 2.5em; padding-top: 0px;">
<li style="margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">This is a circuit exercise! </span></i></span></li>
<li style="margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">A circuit is a high intensity, fast-paced type of workout in which you keep your heart-rate increasing the whole time throughout. </span></i></span></li>
<li style="margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Make sure in between each of the 3 sets you are giving yourself time to hydrate if need be.</span></i></span></li>
<li style="margin-bottom: 0.25em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-indent: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">After you complete the 5 exercises, take no more than a 2-3 break and then repeat the 5 exercises again.</span></i></span></li>
</ul>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif;"><i><u>BEGINNERS for THIS EXERCISE CIRCUIT</u>: 3 Times Around</i></span><br /><i style="color: #666666; font-family: 'Allerta Stencil';"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><u>ADVANCED for THIS EXERCISE CIRCUIT</u>: 5 Times Around</span></i><span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="color: red;"><b><u style="background-color: white;"><br /></u></b></span><span class="Apple-style-span" style="color: red;"><b><u style="background-color: white;"><span class="Apple-style-span" style="font-size: large;"><br /></span></u></b></span></span></span><br />
<div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="color: red;"><b><u style="background-color: white;"><span class="Apple-style-span" style="font-size: large;">**EXCLUSIVE BELLY BURNER WARM-UP (NOT PICTURED)**</span></u></b></span></span></span><br />
<span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: 15px; line-height: 21px;"><b><u><br /></u></b></span></span>
<span class="Apple-style-span" style="color: red; font-family: 'Trebuchet MS', sans-serif; font-size: 15px; line-height: 21px;"><b><i>SPIKE THE INTENSITY BEFORE YOU START MY AT HOME BACK CIRCUIT WITH...</i></b></span><br />
<span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif; font-size: 15px; font-style: italic; font-weight: bold; line-height: 21px;"><br /></span>
<span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif; font-style: italic; font-weight: bold; line-height: 21px;"><span class="Apple-style-span" style="font-size: large;">***STATIONARY JOG/ALTERNATING HIGH KNEE JUMPS***</span></span><br />
<span class="Apple-style-span" style="color: red; font-family: 'Trebuchet MS', sans-serif; font-size: 15px; line-height: 21px;"><br /></span>
<span class="Apple-style-span" style="color: red; font-family: 'Trebuchet MS', sans-serif; font-size: 15px; line-height: 21px;">ALL YOU NEED TO DO:</span><br />
<br />
<ul>
<li><span class="Apple-style-span" style="color: red; font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: 15px; line-height: 21px;">Make sure you clear yourself enough desired room to perform warm-up</span></span></li>
<li><span class="Apple-style-span" style="color: red; font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: 15px; line-height: 21px;">Set your iPhone stopwatch to 2:00 minutes</span></span></li>
<li><span class="Apple-style-span" style="color: red; font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: 15px; line-height: 21px;">Perform 3 intervals of 30 seconds of jogging in place/high knees inside 120 seconds</span></span></li>
</ul>
<br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: 15px; line-height: 21px;"><i><span class="Apple-style-span" style="color: blue;"><b>SETS/REPS</b></span></i></span><br />
<span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: 15px; line-height: 21px;">3 SETS OF 30-SECOND INTERVALS INSIDE 2 MINUTES OF TIME</span></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="line-height: 21px;"><span class="Apple-style-span" style="color: blue; font-size: 15px;"><b><i><u><br /></u></i></b></span><u style="color: #666666; font-family: 'Allerta Stencil'; font-size: 15px;"><span class="Apple-style-span" style="color: red; font-family: 'Trebuchet MS', sans-serif;"><b>EXERCISE 1-</b></span></u><br /><span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif; font-size: 15px;"><br /></span><b style="color: #666666; font-family: 'Allerta Stencil'; font-size: 15px;"><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;"><u><i>SUPERMAN ARM/LEG LIFTS</i></u></span></b><br /><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: 15px;"></span><span class="Apple-style-span" style="color: #666666;"><span class="Apple-style-span" style="font-size: 15px;">Lay face-down on the ground and stick your arms and legs straight out each way as far as possible. Slowly raise your head, chest, arms and legs off the floor and hold this for 1 second, come back down, and repeat. Do your best to ke</span></span></span></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: 15px; line-height: 21px;"><span class="Apple-style-span" style="color: #666666;">ep your core tight and point your hands and toes as much as you can to the walls in front and behind you while performing this exercise.</span><i style="color: #666666; font-family: 'Allerta Stencil';"><b><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;"><br /></span></b></i></span></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: 15px; line-height: 21px;"><i style="color: #666666; font-family: 'Allerta Stencil';"><b><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;"><br /></span></b></i></span></span>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: 15px; line-height: 21px;"><i style="color: #666666; font-family: 'Allerta Stencil';"><b><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">CIRCUIT WORKOUT REPS</span></b></i><br /><span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif;">Beginner: 10-12</span><br /><span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif;"><i>Advanced</i>: 15+</span><br /><span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif;"><br /></span><span class="Apple-style-span" style="color: red; font-family: 'Trebuchet MS', sans-serif;"><b><u>EXERCISE 2-</u></b></span><br /><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span><span class="Apple-style-span" style="color: blue;"><b><i><u>PUSH-UP POSITIONED BACK ROWS</u></i></b></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span><span class="Apple-style-span" style="color: #666666;">Grab a dumbbell that is a comfortable weight and get into standard push-up position. While putting all the weight on one hand, drive your elbow back in a row-like motion and repeat 6 times for beginners and 12 times for advanced on each arm. </span><span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif;"><br /></span><b style="color: #666666; font-family: 'Allerta Stencil';"><i><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;"><br /></span></i></b></span></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: 15px; line-height: 21px;"><b style="color: #666666; font-family: 'Allerta Stencil';"><i><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">CIRCUIT WORKOUT REPS</span></i></b><br /><span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif;">Beginner: </span></span></span><span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif; font-size: 15px; line-height: 21px;">(With or Without Knees On Ground) </span><span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif; font-size: 15px; line-height: 21px;">Standard Push-Up Position/6 each arm</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: 15px; line-height: 21px;"><span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif;"><i>Advanced</i>: Standard Push-Up Position/12 each arm</span><br /><span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif;"><br /></span><u style="color: #666666; font-family: 'Allerta Stencil';"><span class="Apple-style-span" style="color: red; font-family: 'Trebuchet MS', sans-serif;"><b>EXERCISE 3-</b></span></u><br /><span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="color: blue;"><b><i><br /></i></b></span><span class="Apple-style-span" style="color: blue;"><b><i><u>OPPOSITE ALTERNATING LIMB EXTENSIONS ON EXERCISE BALL</u></i></b></span></span></span></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: 15px; line-height: 21px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></span></span>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: 15px; line-height: 21px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Position the exercise ball so when you put all of your weight on it the ball should lay right in the middle of your core. Adjust yourself accordingly until comfortable, and place your palms on the ground, and while you raise on of your arms, lift the opposite leg. Now you can position your hands palms up or down, but I kept mine facing the ground in the video because I felt it worked more of my back muscles. Either way is good, though.</span><span class="Apple-style-span" style="color: #666666;"></span><span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif;"></span><b style="color: #666666; font-family: 'Allerta Stencil';"><i><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">CIRCUIT WORKOUT REPS</span></i></b><br /><span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif;">Beginner: 10-12 </span><br /><span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif;"><i>Advanced</i>: 15+</span><br /><span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif;"><br /></span><span class="Apple-style-span" style="color: red; font-family: 'Trebuchet MS', sans-serif;"><b><u>EXERCISE 4-</u></b></span><br /><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span><span class="Apple-style-span" style="color: blue;"><b><i><u>BACK EXTENSION ON EXERCISE BALL</u></i></b></span><span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif;"><br /></span><span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif;">Move back on your mat a little bit, and position the yoga ball so your belly-button is basically centered to the ball. You are going to be in the same position as you were from limb extension except your hands are going to be your shoulders or behind your head. While keeping your core tight so you can balance efficiently, slowly come up and down and you will feel your back burn! </span><br /><span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif;"><br /></span><i style="color: #666666; font-family: 'Allerta Stencil';"><b><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">SETS/REPS</span></b></i><br /><span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif;">Beginner: 10-12</span><br /><span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif;"><i>Advanced</i>: 15+ </span><br /><span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif;"><br /></span><b style="color: #666666; font-family: 'Allerta Stencil';"><u><span class="Apple-style-span" style="color: red; font-family: 'Trebuchet MS', sans-serif;">EXERCISE 5-</span></u></b><br /><span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="color: blue;"><b><i><br /></i></b></span><span class="Apple-style-span" style="color: blue;"><b><i><u>SIDE BENDS WITH EXERCISE BALL</u></i></b></span></span><br /><span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif;"><br /></span><span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif;">And for your last exercise of this 5-part circuit, we are going to blast your lower back and obliques! While standing, drop to the ground on your knees on ground, keep back straight, and when comfortable grab the exercise ball and stick it straight up in the air over your head. Now, the goal of this exercise is to try to touch the ground with the ball but we all know no one can do that without breaking their back. So you aren't ACTUALLY going to touch the ground, but you want to try and go as FAR as you can. The key is NOT TO MOVE YOUR LOWER BODY! </span><span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif;"><br /></span><b style="color: #666666; font-family: 'Allerta Stencil';"><i><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;"><br /></span></i></b></span></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: 15px; line-height: 21px;"><b style="color: #666666; font-family: 'Allerta Stencil';"><i><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">CIRCUIT WORKOUT REPS</span></i></b><br /><span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif;">Beginner: 12 (6 each side)</span><br /><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i style="color: #666666;">Advanced</i>: <span class="Apple-style-span" style="color: #666666;">24 (12 each side) </span></span></span></span><br />
<span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: 15px; line-height: 21px;"><br /></span></span>
<span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: 15px; line-height: 21px;">**AFTER 1 ROUND, TAKE BREAK ACCORDING TO YOUR FITNESS LEVEL, AND REPEAT. </span></span><br />
<span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: 15px; line-height: 21px;">***SAME THING AFTER 2 ROUNDS</span></span><br />
<span class="Apple-style-span" style="color: #666666; font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: 15px; line-height: 21px;"><br /></span></span>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="color: #666666; font-size: large;">You need a strong core to support your lower back so within these exercises I infused a lot of core-work so to support and stabilize the lower back. If you have strong legs, sides and upper body but a weak core and mid-section you are going to experience some back problems so these exercises not only will be beneficial for your daily workout routine but for the long term health of your back as well. </span></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="color: #666666; font-size: large;"><br /></span></span>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="color: #666666; font-size: large;">Thank you for watching I hope you guys enjoy the workout!</span></span><br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/qnH3vzMXVDg?feature=player_embedded' frameborder='0'></iframe></div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="color: #666666; font-size: large;"><br /></span></span>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: 15px; line-height: 21px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="color: #666666;"><br /></span></span></span></span>
</div>
Anonymoushttp://www.blogger.com/profile/07808647787445175462noreply@blogger.com1tag:blogger.com,1999:blog-7273756778460174222.post-44023967711561697142013-06-27T10:18:00.001-07:002013-06-27T10:18:06.376-07:00<h2 style="text-align: center;">
<span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif; font-size: large;"><b><u>HOW I MAKE MY POST-WORKOUT PROTEIN SMOOTHIE</u></b></span></h2>
<span class="Apple-style-span" style="color: red; font-family: 'Trebuchet MS', sans-serif; font-size: 24px; font-weight: bold;">INGREDIENTS USED IN VIDEO</span><br />
<div>
<span class="Apple-style-span" style="color: red; font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="color: blue;"><br /></span></span></div>
<div>
<span class="Apple-style-span" style="color: red; font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="color: blue;">POST-WORKOUT SMOOTHIE-</span></span></div>
<div>
<span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="color: red;">You can use water or milk. I like milk because it just tastes better and I am working out so much where the extra calories are needed. WOMEN: I recommend water if you are trying to slim down, BUT, there are many types of bases you can use for your smoothie other than milk & water! (I will be making a video STRICTLY covering how to make smoothies for women with different proteins and liquids to use) Here are all the ingredients to the smoothie I made in my video!</span></span></div>
<br />
<ul>
<li><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">1/2-1 Cup Ice</span></li>
<li><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">1-2 Cups Milk/Water</span></li>
<li><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">1-2 Cups Strawberries</span></li>
<li><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">1 Scoop Vanilla Whey Isolate Protein (30g)</span></li>
<li><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">1/3 Scoop Vanilla Casein Protein (8g)</span></li>
<li><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">1 Shot of Water </span></li>
</ul>
<div>
<span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">BREAKFAST SMOOTHIE-</span></div>
<div>
<span class="Apple-style-span" style="color: red; font-family: 'Trebuchet MS', sans-serif;">Just remember, breakfast is an important meal and sets up your eating schedule for the day- you want to have a very nutritious and big breakfast to propel you into your day with energy and a nice satisfied stomach! Now you already know about what you use for a base, whether it be MILK, or WATER, or some other liquids I have yet to cover in my videos, therefore, I will not include them in the ingredient list for this smoothie. With that said, here are some ingredients I SUGGEST to include in your breakfast smoothie-</span></div>
<div>
<ul>
<li><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">1 Cup Ice</span></li>
<li><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">Protein Powder (any type)</span></li>
<li><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">Liquid Egg Whites</span></li>
<li><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">Breakfast Essentials </span></li>
<li><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">Steel-Cut or Regular Oats </span></li>
<li><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">Fat Free Cool Whip </span></li>
<li><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">Any Vitamins or Supplements You Take In Powder Form (Glutamine, Creatine, MSM, Fat Burners, Energy Boosters, etc)</span></li>
<li><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">Healthy Cereals Preferably High In Protein</span></li>
<li><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">1-2 Cups Frozen or Chopped Fruit (any)</span></li>
</ul>
</div>
<div>
<span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">SNACK SMOOTHIE-</span></div>
<div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="color: red;">Like I said, you can use the same base for every smoothie! The snack smoothie is going to be the lightest smoothie of the 3 I covered in this video because it is a "in-between-meals" snack. You want to cut back on your base, and not add as much of each ingredient you use. I will include the base in the ingredient list so you understand not to use as much as you would in the breakfast and post-workout smoothies! So here are some ingredients I would recommend for a snack smoothie-</span></span></div>
<div>
<ul>
<li><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">1/2 Cup Ice</span></li>
<li><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">1 Cup Milk/water</span></li>
<li><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">1 Cup Mixed/Chopped Fruit (any)</span></li>
<li><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">1 Scoop Protein Powder (any type)</span></li>
<li><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">Liquid Egg Whites</span></li>
<li><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">Fat Free Cool Whip</span></li>
<li><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">Any Vitamins Or Supplements You Take In Powder Form (Glutamine, Creatine, MSM, Fat Burners, Energy Boosters, etc)</span></li>
</ul>
</div>
<div style="text-align: center;">
<span class="Apple-style-span" style="color: red;">There you have it! My ingredients for my POST-WORKOUT PROTEIN SMOOTHIE and my ingredients I would use in a BREAKFAST/SNACK PROTEIN SMOOTHIE as well! Hope all of you enjoyed the video and the delicious shake! Don't forget ladies- I will be covering a video STRICTLY for you guys covering different liquids to use for your base, different protein powders for women, different ingredients, fat burners, etc! Stayed tuned and please subscribe to my channel if you haven't yet! Thank you!</span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="color: red;"><br /></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="color: red;">Love to Live,</span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="color: red;"><br /></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="color: red;">Brett</span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="color: red;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/B6R0-kID62Q?feature=player_embedded' frameborder='0'></iframe></div>
Anonymoushttp://www.blogger.com/profile/07808647787445175462noreply@blogger.com3tag:blogger.com,1999:blog-7273756778460174222.post-15274321940365801702013-06-19T11:57:00.004-07:002013-06-19T16:00:47.673-07:00<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><b><u><span class="Apple-style-span" style="color: red;">EVERYTHING</span><span class="Apple-style-span" style="color: blue;"> YOU WANT TO KNOW</span></u></b></span><br />
<ul>
<li><i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">This is a circuit exercise! </span></i></li>
<li><i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">A circuit is a high intensity, fast-paced type of workout in which you keep your heart-rate increasing the whole time throughout. </span></i></li>
<li><i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Make sure in between each of the 5 exercises you are give yourself 15-30 seconds to breathe and hydrate if need be.</span></i></li>
<li><i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">After you complete the 5 exercises, take no more than a 2-3 break and then repeat the 5 exercises again.</span></i></li>
</ul>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i><u>BEGINNERS for THIS EXERCISE CIRCUIT</u>: 2-3 Times Around</i></span><br />
<i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><u>ADVANCED for THIS EXERCISE CIRCUIT</u>: 4-5 Times Around</span></i><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="color: red;"><b><u style="background-color: white;"><br /></u></b></span>
<span class="Apple-style-span" style="color: red;"><b><u style="background-color: white;"></u></b></span>
<span class="Apple-style-span" style="color: red;"><b><u style="background-color: white;">WARM-UP</u></b></span></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;"><b><u><i>ARM CIRCLES</i></u></b></span><br />
<ol>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Start with your hands at your sides and your feet shoulder width apart. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Raise your arms on each side with your palms facing the ground and your fingers together. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">After you raise your arms, start to draw little circles (clockwise) with the tip of your middle finger. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">After 15 seconds, reverse the motion (counter-clockwise) until you hit 30 seconds.</span></li>
</ol>
<span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;"><u><b><i>OPEN HAND ARM TWISTS</i></b></u></span><br />
<ol>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Staying in that same position as we were for arm circles with your palms facing the ground stick out your thumb as much as you can. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">When ready you are going to alternate the motion in your wrists (your arms will follow your wrist movements) simultaneously from your palms facing the ground to opening your palms facing what's in front of you. </span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">For example: Pretend like you are giving a thumbs up but never make a fist with your other 4 fingers- keep them straight and together. Rotate wrists so your palm goes from facing the ground to facing in front of you, back down to the ground then back up in front of you. You will look like you are flapping your wings!</span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">30 seconds non-stop.</span></li>
</ol>
<u><span class="Apple-style-span" style="color: red; font-family: 'Trebuchet MS', sans-serif;"><b>EXERCISE 1-</b></span></u><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<b><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;"><u><i>PUSH-UP TRI-SET</i></u></span></b><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">To kick off your awesome upper arm-toning workout we are going to start with blasting your triceps, shoulders and chest with in & out push-ups. You are going to start wide, then come in halfway, then come in and form almost a diamond or the "Roc" symbol (if you like Jay-Z, Rihanna, Beyonce, etc. you'll know what I mean) and you will do this for 12 reps; 4 wide, 4 regular, 4 diamond, all in a row- then rest for 30 seconds.</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<i><b><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">SETS/REPS</span></b></i><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Beginner: Knees on the ground, 4x4x4=12 reps each</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i>Advanced</i>: Knees off the ground, 4x4x4=12 reps each</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<span class="Apple-style-span" style="color: red; font-family: 'Trebuchet MS', sans-serif;"><b><u>EXERCISE 2-</u></b></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;"><u><b><i>SINGLE ARM TRICEP KICKBACKS</i></b></u></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">This form for this exercise isn't much different than the tri-set push-ups. Only difference is this time, the arm you aren't raising is going to be straight, propping your body on a diagonal with your knees on the floor and your feet in the air, kind of like a check mark. Grab a dumbbell and hold it parallel to your body. This will also stabilize your core! As you can see I always try to work out muscles in your mid-section during my workouts! You'll hate me during it, but you'll thank me later! ;)</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<b><i><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">SETS/REPS</span></i></b><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Beginner: Knees on the ground/feet in the air, 12 each arm</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i>Advanced</i>: Knees in the air/feet on the ground, 12 each arm</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<u><span class="Apple-style-span" style="color: red; font-family: 'Trebuchet MS', sans-serif;"><b>EXERCISE 3-</b></span></u><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="color: blue;"><b><i><br /></i></b></span>
<span class="Apple-style-span" style="color: blue;"><b><i><u>SKULL CRUSHERS</u></i></b></span></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">While laying on your back in a sit up position with dumbbells in each hand in a hammer position, you are going to bring your arms back toward your forehead (not touching obviously) and then back up, hold for a second while your hands are in the air so you can rotate your wrists so when you come back down you are basically looking at your palms...then back up, hold, rotate your wrists back so the dumbbells are in the hammer position, then back down and keep repeating. Remember, from your shoulder down to your elbow should always be stable and not moving as displayed in the video!</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<b><i><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">SETS/REPS</span></i></b><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Beginner: Light Dumbbells, 12 reps (6 reps each movement = 12 total)</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i>Advanced</i>: Heavier Dumbbells, 12 reps (6 reps each movement = 12 total)</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<span class="Apple-style-span" style="color: red; font-family: 'Trebuchet MS', sans-serif;"><b><u>EXERCISE 4-</u></b></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;"><b><i><u>ALTERNATING SHOULDER PRESS</u></i></b></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">While sitting on the yoga ball, comfortably grip two dumbbells and place your arms over your head, with both your arms in a 45 degree angle horizontally. While keeping both arms steady, press up your arm up and bring it back down into the same position, then with your other arm, press up and lock your arm and bring it back down. Keeping your back straight on the yoga ball is key because it will force you to keep your core tight!</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<i><b><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">SETS/REPS</span></b></i><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Beginner: Light Dumbbells, with or without Yoga Ball for 12 reps (6 reps each arm = 12 total)</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i>Advanced</i>: Heavier Dumbbells with the Yoga ball for 12 reps (6 reps each arm = 12 total)</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<b><u><span class="Apple-style-span" style="color: red; font-family: 'Trebuchet MS', sans-serif;">EXERCISE 5-</span></u></b><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="color: blue;"><b><i><br /></i></b></span>
<span class="Apple-style-span" style="color: blue;"><b><i><u>VARIATED BICEP BLASTS</u></i></b></span></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">And for your last exercise of this 5-part circuit, we are going to work the biceps, and really focus on peaking the front muscle of your upper arm so create a nice burn and a firm shape. Start out with your back straight, and both dumbbells at your sides. First, palms up, curl up and release your arms back down, as you come back down rotate your wrists so you can see the back of your hand, then come back up for a reverse rep and then back down, rotate your wrists again so you can see your palms and keep repeating these movements until you hit 15 reps! Don't forget to make sure you keep your arms in the same position the whole time so one arm isn't lower than the other at any point and vice versa. YOUR FORM IS EVERYTHING!</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<b><i><span class="Apple-style-span" style="color: blue; font-family: 'Trebuchet MS', sans-serif;">SETS/REPS</span></i></b><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Beginner: Light Dumbbells, 15 reps</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i>Advanced</i>: Heavier Dumbbells, 15 reps</span><br />
_________________________________________________________________________<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/FaSRUhrMeAg?feature=player_embedded' frameborder='0'></iframe></div>
<br />Anonymoushttp://www.blogger.com/profile/07808647787445175462noreply@blogger.com2tag:blogger.com,1999:blog-7273756778460174222.post-7832454963784906482013-06-12T17:11:00.002-07:002013-06-19T16:00:20.974-07:00MY 5-PART LEGS & SQUAT CIRCUIT WORKOUT<b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><u><span class="Apple-style-span" style="color: red;">EVERYTHING</span><span class="Apple-style-span" style="color: blue;"> YOU WANT TO KNOW</span></u><span class="Apple-style-span" style="color: blue;"><br />
</span></span></b><br />
<br />
<ol>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">This 5-Part upper leg exercise is a circuit that will consist of working out your thighs (front/back/sides) and the 4 muscles in your butt (glutes). The types of circuits I like to construct revolve around time and intensity. They are a handful of workouts all done one after another. squatting, leg lifts (side/reverse) lunging, and kickbacks. The object is to do all of these workouts within 1 minute of each other.</span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">If you are a beginner and you need more than 60 seconds of rest in between each of the 5 workouts in the circuit, give yourself 90 seconds.</span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">If you are a little more advanced and wanted to pump it up, you can go from 60 seconds down to 30 seconds in between.</span></li>
</ol>
<br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
ALWAYS REMEMBER TO STRETCH & HYDRATE DAILY!</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">------------------------------------------------------------------------</span><br />
<b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">****EXERCISE I. <i></i></span></b><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
<i>***ELEVATED SINGLE-LEG SQUATS</i></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
**When performing the 1st of 5-parts to this awesome thigh & butt circuit, the key is to SIT back, on the leg that is squatting. Slow and steadily, get into a lunge-like position with your foot elevated on your couch, chair, etc. and sit back on the leg that is squatting. You are going to feel a light burn in the quadricep muscle (front part of your thigh) in the leg that is elevated. </span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
*REPS FOR THIS EXERCISE DURING CIRCUIT</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
Beginners - 6-8 each leg based on my circuit format</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i>Advanced</i> - 10-12 each leg based on my circuit format</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">------------------------------------------------------------------------</span><br />
<b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">****EXERCISE II.<i></i></span></b><br />
<i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
***LUNGE LEANS</span></i><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
**When performing the 2nd exercise of my 5-part thigh & butt circuit, the object here is to hit the sides of your thighs which connect your butt and are 1 of the 4 muscles that are in your butt. Start by slowly swaying back and forth, kind of like a side-lunge, putting all of your weight on the leg that is leaning- then count 5 seconds and slowly sway to the opposite side shifting all your weight to your other leg. This will do a great job of going to work on your tensor fasciae latae muscle (muscle in the side of your mid-thigh that connects to your butt), and as well as the other 3 muscles gluteal muscles in your butt. </span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
*REPS FOR THIS EXERCISE DURING CIRCUIT</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
Beginners - 5 seconds each leg, 30 second interval based on my workout format (6 leans each leg)</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i>Advanced</i> - 10 seconds each leg, 60 second interval based on my circuit format (6 leans each leg)</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">------------------------------------------------------------------------</span><br />
<b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">****EXERCISE III.<i></i></span></b><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
<i>***SUMO SQUATS</i></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
**When performing the 3rd of my 5-part thigh & butt circuit, make sure to have a spread your feet and point them slightly outward. You want to look like a Sumo wrestler ready to fight his opponent, hence, "Sumo" squats. With your wide base, really emphasize putting your weight on your heels when you drop down to squat. This will put tension on your hamstring (back of your thigh), the side of your thigh as well as the glutes (butt). </span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
*REPS FOR THIS EXERCISE DURING CIRCUIT</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
Beginners - 10-12 reps based on my circuit format</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
<i>Advanced</i> - 18-20 reps based on my circuit format</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">------------------------------------------------------------------------</span><br />
<b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">****EXERCISE IV.<i></i></span></b><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
<i>***SUMO SQUAT LEG RAISES</i></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
**When performing the 4th fun exercise to my 5-part thigh & butt circuit, you want to use the same form that you used when you did regular Sumo squats. After you assume the Sumo position, squat down and as you come up you are lifting your leg up, perpendicular to the rest of your body and slowly bringing it back down. Each rep will consist of a squat, then up into a lift, which will count as 1 rep. So if you do 12 reps, that will be 6 lifts each leg. You will immediately feel this in the sides of your butt, as it goes to work extensively on your glutes and it also works the core because you are balancing! Make sure to try to keep your upper body straight and your shoulders in place during this exercise. Also- this is basically the same exercise you just did but with leg raises added- I know it won't be easy- but that is what makes this workout so beneficial! You are blasting the muscles to get you that heart shape bottom you want! Don't feel discouraged if you get fatigued and can't lift your leg that high up to your side, just lift it as much as you can and make sure your form is at the best it can be! </span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
*REPS FOR THIS EXERCISE DURING CIRCUIT</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
Beginners - 12 reps based on my circuit format (12 squats, 6 lifts each leg)</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i>Advanced</i> - 16-20 reps based on my circuit format (16-20 squats, 8-10 lifts each leg)</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">-------------------------------------------------------------------------</span><br />
<b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">****EXERCISE V.<i></i></span></b><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
<i>***DOWNWARD DOG LEG LIFT WITH DOGGY KICKBACKS </i></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
**When performing the 5th and final exercise of my awesome 5-part thigh & butt circuit, you will be finishing off with a "superset". This is when you mix two different exercises that correlate into one, to increase the intensity for a great finish to the circuit! Starting off with the Downward Dog Leg Lifts, form an arch with your body as I did in my video, and slowly raise each leg into the air as high as you can, putting all the tension on your butt (glutes), squeezing for 1 second, and then slowly bring it down and repeating with the other leg. As soon as you finish your repetitions with the downward dog leg raises, get on all fours, like a dog, and you are going to raise your left arm and kick back your right leg simultaneously, hold for a second, then bring them both back into first position and do the same with your opposite arm and leg. Right arm, left leg is 1 rep, left arm, right leg 2 reps, and so on and so forth.</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
*REPS FOR THIS EXERCISE DURING CIRCUIT</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
Beginners - 10 reps for both exercises in superset based on my circuit format (5 reps each leg for both exercises)</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i>Advanced</i> - 16 reps for both exercises in superset based on my circuit format (8 reps each leg for both exercises)</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">------------------------------------------------------------------------</span><br />
<span class="Apple-style-span" style="font-family: inherit;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<span class="Apple-style-span" style="font-family: inherit;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='620' height='466' src='https://www.youtube.com/embed/OiWGlMBqlRs?feature=player_embedded' frameborder='0'></iframe></span></div>
<br />Anonymoushttp://www.blogger.com/profile/07808647787445175462noreply@blogger.com5tag:blogger.com,1999:blog-7273756778460174222.post-37987007459501604412013-06-08T10:39:00.001-07:002013-06-19T15:58:48.266-07:00Easy Ab Workouts @ Home<span class="Apple-style-span" style="font-size: 19px;"><b><u><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i><span class="Apple-style-span" style="color: red;">EVERYTHING</span><span class="Apple-style-span" style="color: blue;"> YOU WANT TO KNOW</span></i></span></u></b></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: 19px; font-weight: bold;"><u><br /></u></span>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: 19px; font-weight: bold;"><u>Exercise I </u></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">* Leg Raises * Standard/Advanced * Sets/Reps **</span><br />
<ul>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">For beginners, I would recommend 3 sets of 10 or 2 sets of 15 for the standard leg raises, to start out.</span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">For the more advanced workout of leg raises with the weight, I would do 4 sets of 12 with the weight, without the weight, 15 reps.</span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">In my opinion, when working out your abdominals/obliques, you can work them till failure and a set regiment isn't really needed unless you are logging in a exercise journal or work out plan. The simplicity of the standard leg raises is what makes the exercise so easy to do without a gym, as well as the advanced version!</span></li>
</ul>
<span class="Apple-style-span" style="font-size: 19px; font-weight: bold;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Exercise II </span></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">* Planks * Standard/Advanced * Sets/Reps/Time *</span><br />
<ul>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">For beginners, I would recommend holding the standard plank for about 15-30 seconds for each of 2-3 sets.</span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">For the advanced version of this exercise you are going to be in push-up position, instead of on your elbows, bringing your knee in and touching the opposite elbow. For this, I recommend, 4 sets, 6 each leg.</span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">In my opinion, planks are a great way to develop your mid-section and stabilize your core. Sooner or later you beginners will be breezing through the standard plank and delving into the advanced version I know it! Never quit...pain is progress!</span></li>
</ul>
<span class="Apple-style-span" style="font-size: 19px; font-weight: bold;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Exercise III</span></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> * Jackknife * Standard/Advanced * Sets/Reps **</span><br />
<ul>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">For the beginners, the standard standing jackknife will only benefit as much as you allow it to. What I mean is, don't half-ass it! I think 2-3 sets of 15-25 reps is good starting point for these.</span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">For the advanced, the folding-chair jackknifes are a little more strenuous but generate a great burn. With these, since you are incorporating two movements into 1 rep, I personally would go less sets higher reps for a better burn...for example; 3 sets of 15, 2 sets of 20.</span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">The standing jackknife is a great workout for those of you with back problems or unconformity laying on the ground to work your abs! All it requires is for you to stand with your hands over your head! Check these crazy 80's women in this "Walk Like An Egyptian" video (http://www.youtube.com/watch?v=3OMxC7te5Ks) you'll see what I mean! Remember, when you are crunching in, imagine that you are about to get punched in the stomach and you are trying to brace yourself for the impact. That is the key- inhale on the release, exhale on the crunch.</span></li>
</ul>
<span class="Apple-style-span" style="font-size: 19px; font-weight: bold;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Exercise IV</span></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> * Side Planks * Standard/Advanced * Sets/Reps **</span><br />
<ul>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">For the beginner I would use the same recommendation as I gave on the regular plank for a beginner for the side plank too; 15-30 seconds for about 2-3 sets.</span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">For the advanced exercise of the side planks, you are assuming the same position as you would for a standard side plank but this time you want both sides of your feet to be touching the ground, with the one leg you are bringing into your chest in front. I would start with 3 sets of 8 to each leg first, just to be safe, then you can up it.</span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">In my opinion side planks are one of the best exercises for you to work your core and your obliques. Best part is, you are working them at the same damn time (win/win). Don't forget when you are holding these side planks you want the over-exaggerate and really put all your weight on the oblique holding you up!</span></li>
</ul>
<span class="Apple-style-span" style="font-size: 19px; font-weight: bold;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Exercise V </span></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">* Bicycle Crunches * Standard/Advanced * Reps/Sets **</span><br />
<ul>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">For the beginner, the standard bicycle crunch requires a semi-fast pace so the sets and reps can sometimes vary. I would recommend 3 sets of 12. The key here is to use your legs as if you were riding a bike but with your hands behind your head in the crunch position bring your elbow to the opposite leg.</span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">For the advanced part of the bicycle crunches (since both these movements are intertwined into one workout) I would recommend doing 2 sets of 20 (10 flutters/10 scissor kicks) but you always want to pair both movements with the same amount of reps- 10 and 10, 8 and 8, 12 and 12- so the total reps for the exercise will always be the doubled amount how many you do for each movement.</span></li>
<li><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">In my opinion, these exercises are great for the END of a ab workout. That's when I like to incorporate them. Like I said in the video, when I was training for football in college, my trainer concluded every workout with 200 bicycle crunches and we always had only 2 minutes to do it. If you add time to them, it makes you do them faster and honestly, (for me at least) always provides a more strenuous motion and exercise. The same applies for the flutter kicks and the scissor kicks!</span></li>
</ul>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">That concludes the write-up for the 5 Easy Standard/Advanced Ab Workouts To Do At Home- I hope you all enjoyed the video and learned something new! Please leave any suggestions for future videos or anything you want me to talk about or display in my upcoming videos. I will do everything in my power to accommodate each and every one of your desires on your journey to change! Thank you all so much!</span><br /><br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='620' height='466' src='https://www.youtube.com/embed/tdtQk6byONk?feature=player_embedded' frameborder='0'></iframe></div>
<br />Anonymoushttp://www.blogger.com/profile/07808647787445175462noreply@blogger.com13