Bigger Stronger Arms

Toss your routine to the side for 30min. and FEEL the difference!

Start by warming up your arms with push-ups for 2 sets of 20 reps any style. Next follow the routine below as written out.

1. Barbell standing curl (full extension) 8x6x4 --- start at 70% Max - 80%-90%
2. Dumbbell skull crushers (laying on a flat surface) --- perform 2x30 @50% Max
3. Dumbbell hammer curls (seated leaning forward) --- the forward lean isolates the biceps and removes pressure from the shoulders. --- 12x8x6 --- start at 70% Max - 80%-90%
4. Barbell laying skull crushers (laying on a flat surface) --- 3x15 @60% Max

3 Exercises Every Pitcher should do

Baseball has 9 positions with each one requiring individual needs and expectations. As the pitcher your main objective is to lead the team in a manner similar to a quarterback in football. Pitchers are required to have tremendous power originating from the core and legs do to their pivotal role as the force factor. Many people think that pitchers should perform exercises such as the bench press or shoulder press due to the large strength gains in the chest and shoulders. However, the force required to release the ball is strictly molded by the strength and speed of the core, hips, and legs.

Here are 3 Exercises every baseball pitcher should be doing:

1. Barbell back squat (focus on quadriceps): This exercise is performed by having your legs shoulder width with your shoulders and toes slightly out to reduce pressure off of the knees. As most baseball pitchers are extremely tall, the downward phase will be reduced to decrease unwanted pressure on the hips and lower back. Make sure to go down right above 90 degrees and no lower.
2. Barbell lunge stationary (focuses on hips, gluteus, quadriceps and hamstrings): This exercise starts off with feet shoulder width. Pitchers specifically will face forward in with each repetition will bring their directing leg up and forward to a full lunge. It is critically to imitate the pitching format by having the knee high followed by a long forward stretch. Perform this routine in clockwise format to the 12, 3, and 6 o’clock. 
3. Barbell stiff legged dead lift (focuses on the calf, hamstrings and gluteus): Stand shoulder width while facing the barbell. Place small 2.5lb plates under your feet no further then the ball of your feet. Your feet should be arched with toes up throughout the entire exercise. It is critical to remember to keep your knees locked at all times and toes up. You will naturally feel a deep stretch pulling from behind the calf all the way up to your gluteus.

5x5 breaks any plateau

If you are stuck in a relentless effort towards pushing past a bench press mark or dead lift number, I got the answer. This routine works for anyone, regardless of your progression or strength. It does not matter if you are a bodybuilder, athlete or just an average Joe! The routine is simple and based of off percentages. First you need to perform your 1 repetition max to your best ability with the target exercise. Next you will take 90% of that number and perform your most powerful routine for 5x5.

If your primary goal is to break your incline bench press max then place this new 5x5 routine into your set up and watch instant results within 2 weeks. It is critical for you to make sure that your primary exercise is the one which you are performing the 5x5. You should also take note to complete 3 exercises to the specific areas and only train it once a week. It is to your advantage to perform the 5x5 first!

Sample routine

Goal: Break incline bench press mark 225lbs
Time Frame: 2 weeks

1. Warm-up: Incline Db Fly 2x30
2. Incline Bench Press 5x5 @ 90% 1repMax
3. Flat Bench Press 8x6x4
4. Db flat bench press 2x30

2 Leg Exercises you should be doing

1. Barbell Split Squat
• Line yourself up under the bar as if you are to perform a traditional back squat. Feet shoulder width with toes pointed slightly out in order to reduce tension on the knees. Place two 2inch plates a full lunge in front of you. Rep per rep you are going to lunge forward while stepping on the plate in front of you bring your back knee down to a full stretch then reset and continue with the opposite leg.
2. Dumbbell Hip Hinge
• This routine is similar to the stiff legged squat and good mornings. The main difference is the use of the Dumbbells instead of the barbells. Dumbbells will take away just about all of the pressure from your lower back and focus it on the legs and glutues. Key is to make sure that each repetition you are pushing your hips back as if "sticking your butt out" while allowing the dumbbells to come down lined up with the legs.

Small meals work

HINT!!! Small meals

This means that the only serving greater than a cup should be coming from your fruits and vegetables. If you are on a protein and weight gaining routine, you should also abide by these rules. You are however, able to increase your protein intake to equal size of fruits/vegetables. Please do not go overboard. Too many individuals think that they need a substantial amount of protein for their incredible workout. Truth is, you are not working out to an extent which requires extreme levels of protein. Unless you are an athlete or fit into that category, your protein intake should be .8grams per body weight.
If some of you are pushing the weights and tossing protein related supplements back like water and have yet to see real substantial results within 5 weeks then your nutritional routine needs work. Keep following for more TIPS & TRICKS on living healthy ;)

Target training

Target training is a personal development I have came up with. The entire basis of this program is for specification. Meaning that you will find exactly what you need here.
This is geared towards the individuals looking to tighten their obliques or those wanting to bring out their biceps femoris.
My goal is too help you work on SPECIFIC areas by using exercises that WORK.

sample routine for glutes:

1. Isolated Donkey kicks with bands 4X30sec

2. Wide stance Barbell squat. 20X12X8X6

3. Isolated reverse lunges 5X20

Enjoy!!!

Spend LESS get MORE

Stop and think about your average monthly payment withdrawn to your gym. Next think about what services your gym offers and which you are using. The average facility offers:

• Weight room
• Pool
• Sauna
• Basketball courts
• After school daycare
• Child watch center

Now that you have seen what your facility potentially offers, ask yourself are you spending X amount of money correctly. I know that 100% of my clients as well as my self did NOT need a gym. WHY? Most of us only went there 3 to 4 times a week for roughly 30min-60min. We did not have kids so did not need child watch or after school care. On top of that, if we did it would be an additional fee.
The average person pays $30/month in a gym for specific facility use. If this person wanted child watch, after school daycare and other services it would be with a supplemental fee. Some people have a gym membership for years and hardly go.
I urge everyone paying gym memberships to STOP and think about where there money is going. Next, add up what services you use. If it seems plausible to you, then by all means go for it. If not, there are other options: independent trainers, parks & outdoor facilities which are FREE.

3 Exercises for a Wider BACK

If you're performing four or more exercises for your back, please STOP! There is absolutely NO need to spend that much time on a single muscle. What you are actually doing is overtraining ie. Working backwards. If the next day you feel that great "burn" and "tightness" in your back it’s due to overtraining. I have always stressed to my clients and followers on the simple philosophy of TARGET training. Do what is needed and no more = lifelong results.

Here are 3 exercises that will spread your back!

These are in no particular order! The order depends on your individual goals...

· Wide grip pull-ups

(These are old school and have yet let us down! Make sure that you only rise to the bar and not above it or you will place too much stress on the contracting muscles which could lead to a muscle strain).

• Bent-over isolation barbell rows
•  (Keep these nice and slow focusing on the relaxation and contraction phases equally. Too many people perform this exercise rapidly. Please make sure to go slow and fully stretch on the way down. If you are doing it right, you should feel the latissimus dorsi poke out each and every repetition).
• · Dumbbell seated bent-over rows
• (these unlike any other exercise listed should be performed last and with emphasis towards high volume training).

Time zone

Forget about counting every single repetition. Instead grab a stop watch and go until your time is up. Trust me, you will not anticipate working this hard.
Here is the problem with counting repetitions. We naturally tend to anticipate what's next and in turn trigger out bodies to work at specific rates. Take for instance, you are performing squats for 20 repetitions. You will 9 times out of 10 make your body start at a slow and comfortable rate in order to save enough energy to finish the set.

By using your stop watch you have no idea when to stop. Your just waiting and praying for the clock to beep so that you can rest. 
Next time your at the gym or at home give it a try.

Sample routine ( use weight 50% max):

Db jump squats 3x30 sec
Db isolation lunges 2x60 sec
Db shoulder press standing 4x20 sec
BREAK
Db seated hammer curl 3x30 sec
Db standing upright row 2x60 sec
Db chest press 4x30 sec
BREAK
Db walking lunges 3x45 sec
Db flys 2x45 sec
Db seated row 4x20 sec

Have fun

Isolation = Leg Day

Leg days can be brutal and physical draining. Each and every set feels like the world is weighing down against you, you’re asking yourself “did I just run a thousand miles” because I’m sweating like a pig. Some of us love it and some you hate it! However, there is one simple basic theory behind anyone’s leg routine… You have to suck it up and do it.
I’m a huge fan of isolation and realistic results for all the average Joes, who can’t workout each and every day for 2 hours (sarcasm at its best). Please people don’t work out that long. Number 1. You’re not training for the Olympics. Number 2. Even physical activity degrades the body so only do what is simply necessary.

Let us get to work!

Isolation at its best

·       Warm-up

o   Wide stance body weight squats 2x60sec

o   Close stance body weight Jump squats 2x30sec

·       Work

o   Stiff legged deadlift 5:12x8x6x4x4

o   Incline Isolated lungs 3:30x30x30

·       Cool-down

o   Normal stance squat –while walking

First thing tomorrow morning!!!

• Stretch
• ·        1. Jump Squats 15x20x25x30
• ·        1. Dumbbell seated shoulder press: 20x20x20x20
• ·        2. 20 yard sprint (30sec on 30sec off = 5min total time)
• Take breaks during 30sec off
• ·        2. Dumbbell seated lateral raises: 30x30x30
• ·        3. Push-ups 10x30secBREAKx10x30secBREAKx10
• ·        3. Dumbbell seated reverse fly: 30x30x30
• Stretch

Keep it simple - In&Out

No one wants to workout for more than 30minutes. I do NOT! Do you?
Would you like to spend 45 minutes on the treadmill + 30 minutes lifting weights + 10 minutes doing stretching + 15minutes talking = 1hour and 40minutes!!! Trust me your probably reading this and going... "no thats wrong"... Trust me its not 95% of people who do go to gyms follow this routine. WHY??? Because the fitness trainers who work the floor tell them too! Crazy thing is these "fitness trainers" are not licensed they are 16year old school boys or part-time parents trying to make a book. The gym you go to pays them to B>S you!!! So that in return you will come more often and stay longer. Most gyms do not have licensed fitness floor staff (do not mistakes these for the personal trainers). People, unless you read a bio on the person than do NOT believe it.

Harder & Stronger ARMS

This isn't a 10second workout
You probably will not see results within a week
If you have the patience to wait for something good then keep reading. Everyone wants tone, tight, and rock hard arms. They are sexy during the summers when you are strolling through the beach in your two piece. They make you appear bigger and stronger than you, are when covered by a winter sweater.
Before trying this please throw away your old routine and try out something that WORKS!!!
Warm-up (arm stretches)

·        Db seated incline curls (when performing these make sure that you stretch your arm out all the way down and on the way up bring in your pinky towards your body) – 20x12x8x6

·        Db seated kicks backs (make sure that your are leaning all the way forward and basically laying on your knees. At the peak of the motion twist your palm so that it is facing towards the sky) – 15x15x15

·        Bb laying skull crusher (when performing these do NOT keep your arms in a straight line – instead lean them back a few degrees in order to reduce pressure on your elbow and emphasize the third head of your triceps) 8x8x6x20x20

·        Bb standing curls (make sure that you are going all the way down and all the way up. On the peak of the motion pull out your elbows about two inches to increase the pressure on your biceps instead of on the front-shoulder) 8x8x6x20x20

Plan ahead - Spend less time in the kitchen

Spend a few hours on Sunday to plan your weekly meals.

Meal option #1

Items needed:
Pack of bone less chicken breast
5 cucumbers
5 yellow squash
2 onions
2 packs of mushroom
Crock pot
Zip lock bags
Salt
Pepper
Buffalo sauce
Bbq sauce

Game plan:

Cut each chicken breast in half so you double your quantity and make each one about 4oz-20grams protein

Cut each cucumber, squash, onion and mushroom.

Put a chicken breast along with a handful in each zip lock bag.
Season each zip lock bag with your choice of salt and pepper, buffalo or bbq.

Label each bag buy its seasoning and give it a number and date. The bags should read (ex. Monday meal #1 bbq)

The day before your meal insert your designated food into the crock pot and place it on low for about 4-6 hours. Your meals will be ready on the go!

3x100 BREAKDOWN

25 push ups
25 toe touches
25 burpees
25 jumping jacks

BREAK

20 walking push ups
20 jump squats
20 bicycles
20 split jumps
20 second plank

BREAK

10 burpees
10 power squats
10 jump jack squats
10 superman push ups
10 suit case crunch
10 hip raises
10 staggered push ups
10 donkey kicks
10 jump squats
10 jumping knee tuck

DONE!!! 300 repetitions - 400 calories

What do you know about METABOLISM

5 HARD FACTS about METABOLISM

1. It may be genetic (NOT ALWAYS)
2. You can increase your metabolism and/or control it by exercising
3. You can increase your metabolism and/or control it by eating healthy
4. Unhealthy diets can cause your metabolism to decrease by 30%
5. Exercising in the heat increases metabolism by 10%

Leading by example - A healthy trade mark

Today’s post is not about how many repetitions or sets to do. It’s not about which exercises hits specific areas or the most efficient way to get into the best shape of your life. TODAY is about leading by example. As I see so many parents out of shape and eating like it isn’t anyone’s one business, I stop and think WHY? I understand that the food is delicious and that there could be underlining psychological/psychosocial problems which are manifesting their urge to eat. However, outside of those standards why… These same individuals I see consume large portions in already oversize plates are fathers and mothers. People need to understand that there trends and behaviors are being copied by their children. It doesn’t matter how smart, wealthy or whatever your privilege may be. Cardiovascular disease takes no sides.

Do have FLAB?

There are several places to that we have flab hanging around like some old unwanted friend. Several years ago when you where downing brownies and cupcakes with your buddy “Mr. Flab” things might have been okay. But now that you have switched gears and gotten your body into shape, that sucker still wants to hang around. I’m talking about that “flab” right in between your thighs. Some call it “chub-rub”…

How do we get rid of it?

Change your lower body routine to “TARGET” – This is a new trend and exercise routine where you specifically focus on one primary area from the biggest muscle to the small one. In this situation we have the Quadriceps and the Hamstrings as big boys. Then we “TARGET” the supporting muscle groups (ie. the babies causing you "FLAB"). You want to make sure that while your performing these reps they are not full range of motion. Instead perform the last portion of the motion back and forth, this way you will place greater stress on the “TARGET” FLAB.

What exercises work best?

·        4x30 Stationary Isolation lunges: When performing this first start with your right leg in front to form your lunge stance. From that position go up and down with the back knee then switch.

·        3x20 Stiff Legged dead lift: Start this by placing 2.5 pound plates or a platform about the width of an inch under your toes. By doing so your toes will be elevated compared to your heels. Next stand in front of the barbell and straighten your legs out to a locked knee position. During the up and down phase two key factors should be maintained. 1. Knees locked 100% of the time. 2. Toes pointing up during the down phase of the routine.

·        Laying isolation “TARGET” reps: 60sec per leg - 5sets

1:1 combo CHEST & SHOULDERS

You got 20minutes to get your workout in and out. Your goal is not to go in there and jump around like some "insanity" character. Instead, you want to maintain focus on the muscle groups that you would normally emphasis. Your chest and shoulder workout typically take at least 30 to 45min. and I'm going to guess for most of you an hour minimum. Truth of the matter is that you don’t have that much time each and every day to allocate to exercising. It isn’t as simple as “there is always time to exercise”. For some of you, there are priorities: kids, school, work, etc… I’m sure exercising is up there as your top “5”, but we need to get the most out of 20min as possible.
Here is a break down to a new chest and shoulder routine. Try it out this week and see how fast you leave the gym AND how your results will skyrocket!!!

·        Stretch

·        1. Barbell flat bench press: 20x20x15x12

·        1. Dumbbell seated shoulder press: 20x20x20x20

·        2. Incline barbell bench press: 12x8x6

·        2. Dumbbell seated lateral raises: 30x30x30

·        3. Dumbbell incline fly: 20x20x20

·        3. Dumbbell seated reverse fly: 30x30x30

This routine will allow you to build a tight tone frame and increase your definition.

4.3.2.1 countdown - secret all women wish they new

4.3.2.1 countdown is specifically designed for females. Females differ when it comes to arm development and genetics versus males. Women tend to hold more weight in the arms and have weaker upper body strength. For those two key reasons you can NOT give a female the same arm workout as you would a male.

Before you start make sure that you stretch your biceps, triceps, and shoulders. After the entire countdown take a two minute break and repeat 3-4 cycles.

KEY is to pace yourself

4. 40 seated dumbbell hammer curls
4. 40 laying dumbbell skull crushers
4. 40 seated dumbbell lateral raises
4. 40 seated dumbbell reverse flys

BREAK - 1min

3. 30 seated dumbbell Arnold press
3. 30 laying dumbbell skull crushers
3. 30 seated dumbbell front raises

BREAK - 45 sec

2. 20 seated dumbbell incline curls
2. 20 standing dumbbell kickbacks

BREAK - 30sec

1. 100 knee push-ups close grip

3 exercises that will CHANGE your legs

If you are reading this then you need help when it comes to lower body exercises. One of the main problems people have when exercising their lower body is that they think they need to do lots of exercises. WRONG – Completely wrong!!!

If your leg routine has you performing: squats, deadlifts, jump squats, lunges, step-ups… Then that is already too many. In actuality what you are doing is initially exercising the muscles properly, followed by over-exercising (ie. Tearing the muscle negatively).

Let us outline the leg with the 4 major muscle groups:

1.     Hamstrings

2.     Quadriceps

3.     Gluteus

4.     Calves

Okay so we have 4 major muscle groups and each has subgroups. As long as we are properly exercising the main group – WE ARE OKAY!!! If you are a bodybuilder, fitness model, etc… (Basically someone who needs to show more definition on stage then you have a completely different routine).

3 powerful dynamic exercises that cover the four major lower body muscle groups:

·        Back full Squat

o   Primary muscle group hit: Quadriceps

o   Secondary: Calves, Gluteus & Hamstrings

·        Stiff Leg Deadlift

o   Primary muscle groups hit: Hamstrings & Calves

o   Secondary: Gluteus

·        Lunges

o   Primary muscle group hit: Quadriceps

o   Secondary: Calves, Gluteus & Hamstrings

Okay now that you have the exercises, you need a routine: This is the most complex part which people seem to overlook. People it is not SIMPLE. You need to make sure that your sets and repetitions make sense and that they portray your end goal each and every day of your routine. If not, you’ll end up wasting your time and finding results on and off!

Are you avoiding SUGAR

One of my clients asked me what he should do to "avoid" sugar. This is how the conversation went:

Client: What should I do to "avoid" sugar?

Me: Well first you need to understand WHAT sugar is and its purpose

Client: I have always been told that sugar is bad and I should try an avoid it like salts

Me: Sugar, like salt affects us negatively in large quantities. However, we need both and should not avoid them entirely. Instead you should consume then adequately.

Client: Okay, that makes sense. So basically eat less sugar and don’t add it as much

Me: Exactly start with small changes and be able to distinguish all the foods that have large quantities of sugar.

Client: Okay, that should be easy. I guess I’ll just start to read the label more often and see how much sugar it has.

Me: That’s a good start but sugar has many “code” names. So here is a list to avoid and watch out for:

Honey, sucrose, xylose, molasses, dextrose, fructose, fruit juice concentrate, maltodextrin, maple syrup, and the big one HIGH fructose corn syrup.

Are you eating the "Right" lunch?

Consuming lunch isn't all about eating healthy. Each and every person should have an individualized nutrition plan that fits their fitness goals.
If your main goal is to build lean muscle and have tight arms then a fruit salad is NOT going to cut it for you.
People listen! Salads are not the answer for everyone. They are not the simple solution to your problem.

Think about what exactly it is you want to accomplish. If its to build a lean core and masculine frame then your lunch should be packed with protein, low on fat and moderate with carbohydrates.
If this is your goal try consuming this:

6oz chicken breast baked. (Light salt)
2cups broccoli
1 slice wheat bread
2tbsp peanut butter
1banana

Do you really need weights?...

The big question out there is can we build muscle and stay in shape without having to lift weight?

YES YES YES!!!

Think back to the Spartans and so many other strong forces in our history. How many of them actually spent three days a week for 45min lifting weights? Not many. What they did was consume large amounts of protein from stock and perform either cardiovascular or combat training workouts. What we have done as a civilization is taken out the large demand and hours of combat training for quicker results. Instead of having to perform combat 7 days a week for hours at a time we can slide by with sufficient results on 2-3days/week - 30-60min.

What does this tell us:

1. We do not need weights to build muscle and stay in shape
2. Eat healthy and consume needed amounts of macro nutrients
3. Rest and Recovery

BINGO arms IS a NO NO

Ladies please raise your arm up as if you just won BINGO!!! Look at your triceps or that soft area that hangs just above your elbow. If it feels soft and tender then we got a huge problem with a quick and easy solution.
Women of all ages and types have a few troubled areas that come with genetics. The triceps is one of them and with it comes an area that loves to accumulate fat. Having fatty and thick upper arms can be embarrassing especially during the summer months in which we are prone to show those bad boys off! Don’t think for a second winter can save you from them!

Why continue to hide behind clothing when you can fix this with 3 exercises. YES 3!!!

3 exercises – 3 cycles

•      Close grip push-ups (use knees if needed) – DO NOT go for reps – 4 x 30sec
•      Dumbbell laying skull crushers – DO NOT go for reps – 4x 45sec
•      Dumbbell kick backs – 3x20 reps – It is critical to fully extend the arm in order to hit the peak of the triceps.

BREAK

•      Close grip push-ups (use knees if needed) – DO NOT go for reps – 4 x 30sec
•      Dumbbell laying skull crushers – DO NOT go for reps – 4x 45sec
•      Dumbbell kick backs – 3x20 reps – It is critical to fully extend the arm in order to hit the peak of the triceps.

BREAK

•      Close grip push-ups (use knees if needed) – DO NOT go for reps – 4 x 30sec 
•      Dumbbell laying skull crushers – DO NOT go for reps – 4x 45sec
•      Dumbbell kick backs – 3x20 reps – It is critical to fully extend the arm in order to hit the peak of the triceps.

1-2-3 DONE

30-20-10 countdown - quick workout

30 push ups any style
30 jump squats
30 suit case crunch

20 push ups any style
20 jump squats
20 suit case crunch

10 push ups any style
10 jump squats
10 suit case crunch

This routine is not only quick but effective. Guaranteeing weight loss and tone.

Perform this routine on your days off or which you don't have much time.

Foam Rollers PREVENT injuries

Foam Rollers are your best friend and savior when it comes down to preventing injuries. These bad boys can prevent common injuries such as IT band. Treat your foam roller routine like you do stretching. It should be completed prior and post your workout routine. Unlike stretching these bad boys go above and beyond expectations.
When you press your muscle and roll it back and forth on this tough padded material it in basic terms breaks down the "fascia" layer and allows your muscle to stretch properly. Fascia is a thin sheet of muscle layer that stretches throughout your entire body. Exercise causes this layer of thin muscle to tighten and create knots.

The main issue is exercising is that it builds KNOTS in the on the muscles and these can best be described as cramps and tighten areas around muscles. The foam roller acts as an anti-knot agent by breaking down the "fascia" layer and the knots.

What should you do?

• Buy a foam roller
• Roll it on each and every muscle group, especially the ones that irritate you the most (ie. lower back)

Lower body - Get rid of FAT

50% of females have the same problem when it comes to lower body imperfections. There are two key areas on their lower half that they absolutely hate and regardless of what they do it will not go away. I'm going to share a secret that has been working for my clients since 2008. Check out success stories to keep you motivated. https://sites.google.com/site/santosfitnesstraining/testimonials-1

Here are the 2 areas:

1. Underneath the Butt - This area might not be apparent when you wear jeans, tights, shorts or any other tight apparel that lifts and pulls in your butt. However, I guarantee when you get home and take off your pants that fat under your butt falls right down with gravity.
• Here is a simple two step routine to fix your problem: Add incline lunges and sumo squats to your routine! If you want quick results do it for time 45sec-60sec a set. 
2. Below the sides of the hip bone - This area loves to accumulate fat, especially in females who are more prone to it. Reason being is the genetic principle of birth. Women tend to pull fat to this area and thus the hips push out and sag.
• Add these three exercises to your program: Barbell stiff legged dead lifts, Stability platform lunges and Jump squats. The first two exercises can be done for set and reps, however, it is best to perform the jump squats for time as a burnout of 2-3sets.

Pumpkin flavored Omelet!!! Got to love it

Treat yourself to a pumpkin Omelet

Ingredients:

• 4 eggs
• ½ cup of chopped green peppers
• ½ cup of chopped yellow peppers
• ½ cup of chopped red peppers
• ¼ cup of chopped mushrooms
• ½ cup of cubed yellow pumpkin
• 1tsp paprika
• 1tsp salt
• 1tsp pepper

Recipe:

• Sauté peppers and mushrooms until browned to liking.
• Boil the yellow pumpkin for 8-12min until tender.
• Combine pumpkin with the peppers and mushrooms. Add seasoning.
• Cook eggs on medium heat and flip to form omelet.
• Add ingredients to the omelet and flip to cover
• Enjoy!!!

Caloric Break Down

Total Calories: 284

Total Fat: 10g

Total Carbohydrates: 15g

Total Protein: 28g

Breakfast under 400calories

Is your breakfast able to take you to the next level? Does it boost your metabolism? Does it provide you with sufficient protein?

If you’re not eating right then you’ve already made a huge mistake. 60% of our fitness results come about in the kitchen. Start your Monday right and try out this recipe:

Ingredients:

• 3 eggs
• 1 whole wheat tortilla
• ½ cup pineapple chunks
• 4oz sliced ham
• ¼ tsp pepper
• ¼ tsp salt

Recipe:

• Prepare the eggs to your liking (I usually go with scramble).
• In a separate pan mix the pineapple chunks with the ham. Add salt and pepper to the ham and pineapple. When the mixture begins to brown stop.
• Place the eggs, ham and pineapples on the tortilla
• Enjoy!

NET CALORIC INTAKE

• Calories: 390
• Total Fat: 11g
• Total Carbohydrates: 42g
• Protein: 34

Say NO to STRESS

Stress is a part of our daily lives whether it is instigated by work, school, relationships, family or that idiot riding your ass on the highway. Instead of avoiding stress we must find ways to deal with it. Here are 3 FREE and beneficially healthy ways of dealing with stress:

1.      Yoga – practicing yoga has been known for ages as a means to relax the mind and body. When performing yoga one is in total concentration and relaxation. It is the goal of yoga to allow the individual to block out all outsides factors while only concentration on his/her breathing and body movements.

2.      Cardiovascular Training – whether you are an avid runner or a lover of the stair master, cardio training will do the trick to relieve stress. Try going for a walk or run at your local park and you’ll be surprised by how positive your attitude will turn.

3.      Resistance Training – yes I said it. Most people think that by lifting weights we become to stern and our minds too fixated on a single force. Its quite the contrary. Next time you have someone at work ruin the rest of your day, try performing a simple resistance training routine such as: http://santosfitnesstraining.blogspot.com/2012/08/countdown-until-weekend.html

say NO to STRESS

15min Suicides = 300-400 calories burned!

Suicide-----Suicide ----- Suicide -----Suicide-----Suicide

15min of your time will drop 300-400 calories of your ass! Sounds to me like a pretty awesome ratio.

90% of the people who walk into a gym first think “I’m ready to leave this damn place”

It’s true and trust me that thought crosses my mind a whole lot.

We as society have adapted ourselves to become more and more proficient in less time. It is our goal to do less and make more! Simple as that --- Remember people keep it simple: http://santosfitnesstraining.blogspot.com/2012/10/i-hate-gyms-what-are-my-options-for.html

15min till do us part:

• 60sec jumping jacks – warm-up
• 20sec jump squats – warm-up
• 20sec push-ups – warm –up
• 20sec standard crunch - warm-up

• 60sec –suicide (pick you short distance where you can do 5-10)
• 60sec - BREAK
• 120sec – push-ups suicide (same as normal suicide except for each time you get back to start perform 20sec of push-ups)
• 60sec - BREAK
• 120sec – burpees (same as normal suicide except for each time you get back to start perform 30sec burpees)
• 60se BREAK
• 120sec – jump squats (same as normal suicide except for each time you get back to start perform 30sec jump squats)
• 60sec BREAK

• 30sec walking lunges – cool-down

• 30sec wall 45degree push-ups – cool down

• 60sec stretching –cool down

TOTAL TIME 15MIN  --------------------- TOTAL CALORIES BURNED 300-400

I hate gyms! - What are my options for staying FIT

If you hate going to gyms and for some reason the thought of tradition meat head style training is not your nest of the woods. Then please stay tuned to find thousands of other options. Keep reading...
Lifting weights up and down and up and down and up and down can be boring to you and many others. Running on the hamster wheel is probably not something your too fund of as well. There are options people and BEST of all there are that leave you with great results.

To start you off on the right foot - toss away your old boring routine for these two:

1.  Play any recreational sport of your liking for 30-60min (2-3xWK)
2. Walk your dog/cat/lizard/wife/husband 45-90min (3-4xWK)

Trial and error people -- keep it simple

If you hate it -- simply DO NOT DO IT

If you love it -- Go for it!

Can't give up Rice??? Why should you

If your like me and many others out there who have been raised on traditional rice recipes then asking to give up such a delicious thing is farfetched. Instead of giving up what you love, simply change the traditional white rice to brown rice and you have made a huge difference in caloric and carbohydrate intake.

Here is a recipe given to me by one of my client and I'm going to it with you.

• Chicken and herbs soup
• Ingredients:
•  1/4 cup brown rice
• 1/4 cup chopped onion
• 1/4 cup chopped mushroom (optional)
• 1/2 cup chopped celery
• 1/4 cup chopped broccoli
• 1/4 cup of baby carrots
• 2 cups of chicken broth (low fat)
• Add salt and pepper to taste
• 1 garlic clove chopped
• 2 tsp basil
• 1 cup of water
• Directions:
• Prepare the rice to a boil (7-10min). Once ready add garlic and spices while simmering for 3-4min.
• Using a separate pot heat the water and broth over medium heat. Once boiled add veggies and chicken.
•  For 6-8min simmer until they are cooked.
• Combine dishes - Enjoy!

NUTRITION FACTS:

• Calories: 125 cal/serving -- 5 servings
• Fat:1.8g
• Carbohydrates: 10g
• Protein:15.3g

How much do spend on your gym membership?

Average person spends $720.00 a year for their gym membership. That's an average of $60.00 a month. Sounds like a great deal due to the fact that most gyms offer: basketball courts, tennis courts, saunas, spas, weight rooms, swimming pools, personal and group training, kids clubs, after school care, and sports. So your spending then $60.00 a month on SHIT you do not use. Statistics show that the average person attends their gym less then 15% of time across the United States. Based on those statistics the average person is paying 85% of their funds for fees that they are not using. For further information on the subject check out: http://www.mainstreet.com/article/smart-spending/how-much-do-we-spend-look-good
http://www.mainstreet.com/article/smart-spending/cities-spend-most-gym-memberships#

Think if you spent equal money for a service you received ONLY when you WENT. Meaning instead of paying a lump sum amount a month and/or a year for a service you will never totally use, why not pay for EXACTLY what you want. You walk into a private studio and you pay directly for that day and that time period. If you for some reason you don't feel like coming the next day or the next week then you will have NO funds taken out of your count.

Stop and think about how much you'll save!

Winter is almost here - Please do not make the same mistake as last year

Last year every guy and his brother said the same thing -- "Time to pack on some winter muscle mass and get huge, then when spring comes I'll lose it and get cut". Sounds simple and it does in some wild respect sound like it could be achievable. However, why lose time putting on excessive FAT and calling it muscle mass!!!

It is FAT that your putting on. Simple Fat!

This year make a huge change and follow me on what is REAL and WORTHY results. You will still get the additional muscle mass you want, the main focus is keeping it LEAN MUSCLE. If you've read my past articles then you should know that LEAN MUSCLE = CALORIC EXPENDITURE ie. put on some damn lean muscle and lose more weight while at rest. Read the old post on it to refresh:
http://santosfitnesstraining.blogspot.com/2012/09/whats-secret.html


This year follow these simple rules:

1.  Avoid processed grains, simple carbohydrates, and high-glycemic foods. 
2. Stay HARD! if your muscles are flabby and your skin looks like jello then something is wrong. Increase your taurine levels by taking in simple sugars. Fact is an increase in blood insuline equates to higher numbers in T = Testosterone production. 
3. Wine = DRINK IT. consume your adequate amount of daily wine and watch you Testosterone level blast! Huge emphasis on recommended amount people do not take this as you can go HAM on a bottle of wine.

5K for 1st timers