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

 

Your Dream Body

Fall is here - Winter is around the corner- and before you know it swim suit season will be back knocking at your door.
You are good enough, sexy enough, and everything else to wear what you want! and of course to look absolutely stunning in it!

We are not going to achieve are "dream" body AKA "ideal" body by sitting on the couch. However, we can by allocating 15min - 4times a day to our daily exercise routine. Or 1 bout of 30min - once a day. By doing this for a total of 3 times a week YOU will be ABLE to achieve your "dream" body!!!

Check out for a simple step-by-step exercise routine: http://santosfitnesstraining.blogspot.com/2012/10/monday-morning-session-1-30min.html
http://santosfitnesstraining.blogspot.com/2012/09/friday-is-hear-and-you-havent-exercised.html

Your Body can be SEXY if you put some DAMN work in!

Females do not fear the IRON

This is aimed to all the beautiful ladies out there. Please do not fear the IRON!
I know what you want ladies... You want the same thing every female client has ever asked me for. Trust me I have delivered, I know what needs to be done to achieve these goals

• slim waist
• tight but
• tight legs
• tone triceps (aka no flabby wings hanging from your arms)
• no cellulite

3 exercises each and everyone of you ladies should be doing!!!

1. Dead lift w/wide stance
• This exercise is going to tighten up your waist (primarily your lower back and obliques), butt, hamstrings and definitely work against the cellulite. Make sure when performing this exercise to stand 2 inches further than your normal shoulder width stance. Have your toes point roughly 1inch out and with opposite grip.
2. Chin up
• Ladies you need to jump up and grab that bar! Today. Males aren't  the only ones with upper body strength--- that is an old fashion load of bullsh!! Chin ups will blast and tighten your back as well as your biceps. Your end result will leave you with tight and tone arms/back. One of the great things about chin ups is the free abdominal workout. Your belly will become ridiculously tight from this exercise.
3. Power Press
1. Grab a barbell and place yourself under it. This is similar to a standard shoulder press with the exception that you need to push the bar from the initial position of it resting on your shoulders to a full extension. Using your legs you will bend your knees and push of off the ground to increase your momentum. This will allow you to increase the number of repetitions to a higher maximum. The power press will blast your triceps and shoulders like no other exercise. You will not only lose your triceps flabby wings but also get a free cardiovascular workout.

Make these routines the foundation to your workout routine and you'll be seeing results within a week! Yes a week. These exercises are not for the weak 

Monday Morning - Session 1 - 30min

Monday is here and the week has just started. Lets get on the right foot by starting our morning off with a quick in an out 30min workout session.
The best part is that its 30min long and you'll get everything you need!

• Warm-up (5min)
• 60sec Jumping Jacks
• 6 standard push-ups
• 6 wide stance push-ups
• 10 stationary squats 
• 5 Jump Squats
• 10 walking lunges
• Work-out (25min)
• 15 standard push-ups
• 15 laying leg lifts
• 15 jump squats
• 60sec break
• 30 stationary lunges
• 60sec shadow boxing 3-1 combination (jab-power)
• 15 wide stance push-ups
• 60sec break
• 30sec burpees
• 20 Russian twist
• 40 bicycles
• 10 close grip push-ups
• 60sec break
• 15 split jumps
• 60sec walking push-ups
• 120sec -(15sec bouts) wall squats
•  60sec shadow boxing 3-1 combination (jab-hook)
• 15 standard push-ups
• 15 laying leg lifts
• 15 jump squats
• 60sec break
• 30sec burpees
• 20 Russian twist
• 40 bicycles
• 10 close grip push-ups

• Cool Down
• stationary squats 15
• wall chest stretch 60sec - (15sec per side)
• deep lunge stationary stretch - (60sec - (15sec per side)