Olympic Commerical Workout

Sit down...Turn the TV on... and Watch the Olympics!!! I bet NO one has ever told you that can bring about results.

While your watching and enjoying the Olympics use each commercial as a quick workout opportunity. Try this routine out and once you have gone through it continue it until your DONE watching it. Have fun

1. 10 Push Ups
2. 20 Jumping Jacks
3. 20 Jump Squats
4. 15 Crunches
5. 12 Burpees
6. 30 Spider Crawls
7. 15 Superman Push-Ups
8. 10 Split Jumps
9. 30 Coach/Chair Stand-Ups
10. 15 Walking Push-Ups

4 Days Until The Weekend

Countdown Tuesday

T - Time 1min Jump Squats
U- Under and Over Dumbbell Swing 20reps
E- Elliptical 5min @ 95%Max
S- Sit-ups 50reps
D- Dumbbell Push Press 20reps
A- Aerobics (your choice 5min @ 95%Max)
Y - Yoga Stretches (10min comfort zone)

Olympian Style Shoulders

USA! USA! USA!
Our Olympian gymnast are looking worthy of recognition. There bodies are insanely built. In order to achieve the same look as our Olympians we must focus on four different shoulder exercises.

1. Barbell Push Press (standing)

• Focuses on the anterior deltoids, while emphasizing size and strength 

2. Dumbbell Lateral Raise (seated)

• Focuses on the lateral deltoids, it is critical to raise the weight in a linear motion up to four inches post the shoulder. 

3. Barbell Front Raise (Incline bench)

• Using both hands to perform the front raise places an equal amount of stress on the anterior deltoids. As well as promoting more of a define look.

4. Barbell Upright Row (standing)

• Emphases is on the posterior deltoids as well as on the traps. This exercise will push out the posterior deltoids in size.

Keep Score On Weight Loss

When looking at the details of your weight loss goal it is critical for you to "keep score". Document your initial weight and your weekly weigh in. Record each strategy you have taken to drop weight. Document how much water you drink, how many cups of vegetables and tbs of salt you add. Each and every documentation is will help you succeed. 
Our bodies act and respond completely different from others. My diet and workout would not bring about the same results as Brad Pitts. Just because it worked for me doesn't mean it'll work for you. By you documenting your every move, it'll make it easier in the long run to set up a complete and result worthy nutrition program.

Stay motivated and plan ahead, weight loss is just around the  corner.

For more tips and tricks on how to lose weight check out http://www.womansday.com/health-fitness/diet-weight-loss/diet-plans

How to Start your Monday!

5 days until the weekend! Try this routine out each morning to get your through the week.

MONDAY
50 Jump Squats
50 Knee Push-ups
50 Laying Crunches
50 Shadow Boxing 3-combo (jab-jab-uppercut)
50 Shadow Jump Rope
TUESDAY
40 Jump Squats
40 Walking Push-ups
40 Bicycles
40 Burpees
WEDNESDAY
30 Split Jumps
30 Superman Push-ups
30 Burpees
THURSDAY
20 Push-ups
20 Burpees
FRIDAY (TGIF)
100 Jumping Jacks

Olympian Swimmers Lats

I'm watching the Olympics and amazed by the size of our Olympian swimmers Latissimus Dorsi A.K.A. LATS

Lats can help "boys" become "men".  Toss out your old Lat routine and give this one a sure 3 week trial. It'll help spread your back like no other workout routine.

• Take 2min. breaks in between each set (1min post each exercise)
• Long Bar Pulldown - 8x6x4x4 (Pyramid - 80-90-90%Max)
• Db One-Arm Row - 15x12x12 (Pyramid - 50-60-65%Max)
• Db Two-Arm Row - 30x30x30 (@40%Max)
• Swim - Freestyle (30 - 1hr) continues pace @ 50% speed

Great weekend weather for first timers - easy walk through 5k run

It doesn't matter if you've never ran before. Learning to succeed and accomplish your first 5k is only steps away.

Every session should start with emphasis towards stretching the legs and core. 5-10 min

Try this routine 4 times a week: mon.tues.thur.Sat.

Mon. walk 30min at 50% HR
Tues. Walk/run 20min: 1min walk: 30sec run
Thur. Walk 45min at 60% HR
Sat. Walk/run 30min: 1min walk: 30sec run.

Stay hydrated.
Recommeded Macronutrients: 20% fat, 60% protein & 20% carbs

Insane foreARMS

Quick and most importantly EFFECTIVE routine to add size to your forearms.

Perform each exercise with a 1min break in between sets. And a 2 min break in between exercises.

1. Barbell standing reverse grip curl (12x8x6x4)*pyramid

2. Barbell standing reverse grip curl (40% Max 2x20)

3. Seated low cable - straight bar reverse grip curl (8x6x6x4)

Its OLD but it WORKS

You don't see many people doing push-ups anymore. Everyone instead is using machines, dumbbells, and/or barbells for their chest. Though they are great for building muscle, they don't do the same factor as a normal body weight push-ups. Push ups allow us to use our natural weight as a leverage, the muscle we build is dense without the "poking" out factor.

Females looking for a great way to build their chest without "massive" pecs should try this out!

Well, if it worked for the 300 Spartans! then us average Joe's shouldn't have a problem.

Toss your regular chest routine out the door and try out this one:

• Take 1:30min break in between each exercise. 2 cycles (use knees if needed)
• Standard push-up -  20reps
• Stagger-stance push-up - 12reps (emphasis on right pectoral)
• Stagger-stance push-up - 12 reps (emphasis on left pectoral)
• Superman push-ups - 6reps
• Decline push-ups - 10reps
• Clap-push-ups (perform 4reps take a 20sec break...continue until you've reached 20reps)
• Walking push-ups (start down on elbows...to hands...back down to elbows) 30reps

Eating Healthy

Tight Abs

I took this picture today. Its been 25 days since I started my new core routine!

Its working!

Try out this routine 4 times a week post your workout

• Perform 5 cycles with a 2min break at the end
• Standard abdominal crunch with 25lb plate 30sec
• Toe Touches with 25lb plate 45sec
• Russian Twist with 10lb plat 45sec
• 12lb medicine ball wall throw 60sec
• Straight leg hanging leg raises 30sec

I found some of these abdominal exercises at http://www.menshealth.co.uk/building-muscle/abs-workout/

3 MUST DO EXERCISES!!!

The majority of you have not performed these exercises in your routine. They are a must to achieve the RESULTS you NEED!

1. Front Squat
• Bring out the entire quadriceps must like no other leg exercise! As well as raise your natural hormone levels.
2. Overhead Squat

• This exercise incorporates the entire body with large emphasis on the core to provide stabilization. Its a total body routine to burn FAT!

1. Good Morning

• More like "bad morning". You will hurt and scream while doing this. But at the end of the day your ASS and lower back will look stunning!

Nice Legs are a MUST

Whether you want to look good in your dress, shorts, or skirt every female desires to have tight and tone legs. It is a must!


Try out this routine 3 times a week for 30 minutes and you'll be amazed by the RESULTS!

• Perform each exercise with a 1min break at the end. 
• Barbell narrow stance squat 15x12x8x6
• Barbell straight leg dead lift 15x15x15
• Jump Squats 3x30sec
• Barbell wide stance deep squat 20x15x12
• Db step ups 3x30sec
• Laying leg curl 20x15x12

5 Quick Meal Ideas to Boost your Metabolism

Eating 5 smaller meals a day beats 3 larger ones and is much more effective then starving yourself. 5 meals a day will increase your metabolism and keep your bodies internal system working "working out" while you are at rest.
The TRICK is to choose a healthy combination meal plan.

Try these out for starters:

Meal 1: Rice Cake with Peanut Butter and 8oz Orange Juice
Meal 2: Tuna salad with oil and vinegar (or your preference of dressing. Make sure to go light on mayo)
Meal 3: 1/2 cup of rice, 6-8oz baked chicken, 2 cups of broccoli.
Meal 4: Peanut butter and low sugar jelly with protein shake
Meal 5: 2 cups of steamed veggies, 4oz steak and 12oz of water


This meal plan provides you with the needed macro-nutrients without feeling hungry throughout the day!

4 On-The-Go FOODS

1. Peanut Butter 

• High in protein, low in fat!

2. Apples

• Apples are low in calories and supply your body with the needed sugar to keep your energy levels up.

3. Apple Cider Vinegar

• Great for boosting metabolism and burning fat!

4. Protein bar/powder

• Can be used as a small meal and/or a meal replacement.

For more healthy foods check out http://www.womenshealthmag.com/weight-loss/100-calorie-snacks

Countdown Workout #4

4. 40 Jumping Jacks
4. 40 Push-ups
4. 40 Burpees
4. 40 Jump Squats
3. 30 Jumping Jacks
3. 30 Push-ups
3. 30 Burpees
3. 30 Jump Squats
2. 20 Jumping Jacks
2. 20 Push-ups
2. 20 Burpees
2. 20 Jump Squats
1. 10 Jumping Jacks
1. 10 Push-ups
1. 10 Burpees
1.  10 Jump Squats

Take a 1min break for the first two and a 30sec break for the last two.

Guys... Get BIG in 2 Weeks of HELL

All the MACHO men out there, the HUNKS, the "CABALLOS", and LADIES men. Do you want a guaranteed routine that will push your muscles to grow in 2 WEEKS! I've done it and countless of my clients have done! IT WORKS! 

Try this routine out and let me know of your results. When it gets hard... think about the outcome

Week 1: Perform 12x8x6 in pyramid format
Week 2: Perform 8x6x4 in pyramid format (the 8rep is the 8 rep in week 2 is the 6 rep in week 1) Percentages increase by 5%

Warm-up and Cool-down not included

Focus on Chest and Biceps

• Monday: Chest 
• Flat Barbell Bench Press 12x8x6 -- Start at 60%Max end at 85% Max
• Incline Dumbbell Bench Press 6x6x6 -- Start at 80% Max increase to 85% - 90%Max
• Incline Barbell Bench Press 12x8x6 -- Start at 60%Max end at 85% Max 
• Dumbbell Flat Fly 12x8x6  -- Start at 50%Max end at 75% Max
• Tuesday: Biceps
• Barbell Standing Wide Grip Curl 12x8x6 -- Start at 60%Max end at 90% Max
• Dumbbell Seated 90 degrees Hammer Curls 6x6x6 -- Start at 80% Max increase to 85% - 90%Max
• Dumbbell Incline Curls 12x8x6 -- Start at 60%Max end at 85% Max 
• Barbell Reverse Curl Standing 6x6x6  -- Start at 80% Max increase to 85% - 90%Max

Cheats to Quick Results

You ever walk into the gym and see "that same person, with the great body showing it off" and you think to yourself, "what are they doing that I'm"??????


They could be eating healthier... Or taking a particular supplement... Regardless of what they are doing its WORKING! 

Here is a CHEAT to quick results from a Fitness Expert:

Thank me later... After the pain has left

• If your goal is to SLIM DOWN... DROP WEIGHT...GET CUT...
• Perform this total body routine 4 times a week for 25min duration. Nothing else
• 20 reps -- Body weight barbell dead lift
• 25 reps -- Push-ups (use knees if needed)
• 20 reps -- 50% Max Dumbbell Swings with wide stance deep squat
• 1min -- Jump Squats (if needed substitute for step ups)
• 1MIN BREAK
• 25 reps -- Body weight barbell dead lift
• 25 reps -- Burpees
• 25 reps -- Dumbbell one arm squat raise shoulder press
• 25 reps -- Split Jumps
• 1min -- Jumping Jacks
• 1MIN BREAK
• 25 reps -- Jump Squats
• 25 reps -- 50% Max barbell thrusters
• 25 reps -- Burpees
• 25 reps -- Box Jumps (2ft)
• 1min -- Box Step ups
• DONE!

Lunch Workout

Instead of sitting at your desk during lunch and playing with your phone apps, Get off your ASS and get FIT!

Try this routine every work day during your lunch break. All you need is your work chair! Quick and Effective way to lose 250 cal in less than 20min.

• Perform each exercise while taking a 1min break at the end of cycle. Try two cycles for your first week, then increase it to 3-4.

• 25 Jumping Jacks
• 25 Reps Stationary Squat
• 25 Reps Upright Row (using chair)
• 25 Reps seated one legged squats (per leg) -- Use arms if needed
• 25 Reps of Chair Lifts (using chair)

6 Tips to Staying Cool Outside

Runners, Bikers, Hikers, and anyone else participating in outdoor activities follow these TIPS to staying cool this summer. Its HOT!

1. If you can perform your activity early in the morning or late in the afternoon during cooler time periods.
2. If you know your going to perform an activity outside, make sure your taking in 8oz of water on the hour throughout the day.
3. Wear light colors and loose fitting clothes that are breathable.
4. During long runs pour cool water on your head to cool off.
5. Start slow and maintain a slower consistent pace. Due to the heat you don't want to reach your maximum output where your body becomes overheated.
6. Wear a breathable hat, to protect your head from heat and help create airflow.

Caffeine Lovers - Morning Protein Shake

If mornings are tough for you to embrace and coffee is your best friend, then this protein shake makes your top 10 list. Start your morning with a protein buzz!

Caffeinated Almond Protein Shake

• 2 scoops of  vanilla or chocolate protein powder
• 1 tsbp of cocoa
• 1 cup of silk dark chocolate almond milk
• 3 ice cubes
• 12 oz of coffee of choice (* I go with a packet of starbucks!)

6 SMART IDEAS FOR MEALS ON THE GO

1. Boil eggs the night before, to have on hand for your busy morning.
2. Make your morning shake the night before
3. Keep low fat cheese on stock (my personal favorite is the laughing cow! LOW CALORIE)
4. Switch out all of your meats for turkey substitutes. It contains less fat, cholesterol, carbs, sugar and a substantial amount of protein.
5. Carry lemon juice, vinegar, and cayenne pepper with you. Take a 4oz shot of it with water post each meal. This will boost your post meal metabolism.
6. Carry peanut butter and a fruit of your choice on the go. Two to three hours prior to each meal grab your fruit of choice and slap one tablespoons of peanut butter on it. Your getting your protein, increasing your metabolism, and suppressing your appetite so that you don’t over consume during main meals.

Check out this website to find more useful tips and tricks on eating smart: http://www.cookinglight.com/

DESK WORKERS and SEDENTARY WORKERS

This is for all those who work desk jobs, have drawers full of skittles and snickers. All of you who get of off work when sun goes down and feel too tired to drive to the gym. You don't need too! Exercise at work!

Try this routine out every work day:

• Perform the following exercises every other hour through your work day
• 20 abdominal contractions
• 15 seated knee leg lifts with ankle weights
• 15 seated straight leg lifts with ankle weights
• 30 seconds of seated flutter kicks
• 15 seated arnold press using wrist weights
• 50 stand ups using either ankle, wrist, or weighted vest

Try this tips out every work day:

• Switch your chair out for a stability ball
• Wear ankle weights
• Wear a weight vest
• Wear wrist weights when performing exercises

Boxing = 20min = 400calories

 Grab your boxing gloves and hit the bag for 20minutes of cardio intense training. Most of us don't have the time to exercise 1 to 2 hours per day. We need QUICK and EFFECTIVE workout routines which produce RAPID RESULTS!



Make sure to have a water bottle and towel handy!







Try this routine out 3-4 times per week for 20min.

3 min round (6 punch combo only Jabs - 3 Right - 3 Left) ---1min break
3 min round (12 punch combo only power hits - 6 Right - 6 Left) --- 30sec break
3 min round (12 punch combo only power hits - 6 Right - 6 Left) --- 30 sec break
3 min round (6 punch combo Jabs + power hits - 2:1 Right - 2:1 Left) --- 1:30min break
3 min round (6 punch combo Jabs + power hits - 2:1 Right - 2:1 Left) --- 1:30min break

Cardio Vs. Weight... Whats first?

 Regardless of your outcome goal, a light cardiovascular session of  10min should be first. The 10min session will bring blood to the working muscles and allow the body to properly warm-up.

If your main goal is Mass Building. Then you should perform your resistance training first in order to use your muscle glycogen storage.

If you main goal is slimming down and weight loss, you should perform a cardiovascular related routine first. This could be treadmill running, circuit training, and/or boxing.


Check out this site for more information on Cardio Vs. Weights: http://www.womenshealthmag.com/fitness/cardio-vs-strength-training-workouts

Commercial Workout

 Next time you are gathered around the television with friends and family get fit together. During each commercial try performing the following exercises together. Perform one exercise per the duration of the commercial. Once you have completed the cycle repeat until the program is over or you are tired.

Have Fun!



Sample:

1. Jumping Jacks
2. Push-up's
3. Jump Squat
4. Burpees
5. Plank

Three Alternatives to Milk

Milk is essential not only for bone growth but also as a protein supplement. As a fitness professional I recommend my clients to drink milk as their post workout beverage. Those who can not handle plain milk due to its taste or consistency can try three alternatives.






 Here are three alternatives:

1. Almond Milk
• Positives: Has a thicker and nuttier taste which helps compliment cereals.
• Negatives: Majority flavors are high in sugar.
2. Soy Milk
• Positives: Perfect milk replacement for those lactose intolerant and/or vegan.
• Negatives: Slightly lower than normal protein count.
3. Flax Milk
• Positives: Perfect combo with powdered protein and/or shakes due to low calorie intake.
• Negatives: Does not work well as a pre-workout supplement due to low ability to increase energy.

Double your Protein in the Morning

Breakfast is labeled as the most important meal of the day. Try doubling your protein in the morning by stacking peanut butter with eggs. You are getting roughly 20g of protein!

Low Fat, Low Carb, High Protein






Ingredients:
2 Boiled Eggs
2 tbs Peanut Butter
Rice Cake

Ancient Detox Formula

Apple Cider Vinegar has been used as a weight loss supplement and weight suppressant for decades. With every meal take two tablespoons post your meal. This will increase your me metabolic rate post your meal, maintain your appetite suppressed and reduce your fat percentage.

If the taste is too strong mix it with two additional tablespoons of apple juice or honey.

Good Luck!







For more information of the effects of Apple Cider Vinegar check out http://forums.menshealth.com/eve/forums/a/tpc/f/9991056124/m/6081093946

Are Abs made in the Kitchen...

There is lots of talk, articles, and research behind which factor, kitchen or gym has more influence over the abdominal section. As a fitness professional, I personally think its up to the persons own metabolic rate, their fitness exertion, and how they control their eating.

One can primarily exercise 7X/week, eat a 5 out of 7 days unhealthy and still be rewarded with a six pack. This is my theory based of off personal experience, research, and practicals.

Santos Butt Lift Workout

Every girl wants a tight and lifted butt. Here is a start-up guaranteed to get your butt looking right!
Try this out twice a week.
Equipment: Barbell, Dumbbell and Bands

3 cycles (45sec break)

• Dumbbell stationary wide stance squats 60sec (60% Max)
• Barbell walking lunges 60sec. (40% Max)
• Barbell Stiff Legged Dead lift 60sec (50% Max)
• Superset
• Band Donkey Kicks 60sec per/leg
• Laying 2-Flutter Kick 60sec (emphasis on glutes)

Countdown to bulding tight Abs

New Bra in Town - Stay Supported

Best SPORTS BRA in stock!

The Bra-Vo gives you padding for the need lift, compression so that you don't feel like your carrying bags as your running or jumping. It gives you more coverage and adjustable straps. Ladies whether your a small or a large in certain areas, this is your sports bra to go with.





For more information on the Bra-Vo check out http://www.runnersworld.com/article/0,7120,s6-240-320--14447-0,00.html

The Sex Body you NEED to be the Mr. Grey of 50 Shades

Want to have the endurance and muscular lean body that Mr. Grey has.

Your going to need handcuffs, love beads and blindfolds.

Your also going to need a hard rock body, V-shaped waist and endurance to go for ...hours




Try this out for 4 Rounds each exercise lasting 45 seconds
Choose a weight that is 50% of your MAX

• Dumbbell Push Press
• Kettlebell Swings
• Dumbbell Jump Squats
• Medicine Ball Wall Throws
• Russian Twist
• Burpee

Release your inner grey...

Rise and Shine

Waking up morning after morning only gets easier when your living healthy. Try out this routine every morning, and you'll skyrocket your MOOD!





Its called the countdown:

3 Jumping Jacks

3 Knee Push-ups

3 Bicycle Crunches

3 Walking push-ups

2 Jumping Jacks

2 Knee Push-ups

2 Bicycle Crunches

2 Walking push-ups

1 Jumping Jacks

1 Knee Push-ups

1 Bicycle Crunches

1 Walking push-ups

Shooting in Aurora, Colorado - BATMAN

My Prayers goes out to all the families affected by the movie theater shooting. The shooter Mr. James Holmes, was only 24yrs old. He is said to have used a shotgun, pistol, and a semi-automatic rifle. Why he did it is still unknown... FBI authorities are currently seeking answers.

• 12 dead
• 59 wounded

For more information on what took place check out http://www.nj.com/news/index.ssf/2012/07/midnight_movie_massacre_colora.html

Turkey Burger

Family cookout. Lean turkey burgers with garden grown tomatoes and basil. I sprinkled some pepper and garlic. I will be using wheat buns.

Try my recipe out and see if the weights start dropping

Check out http://www.foodnetwork.com/recipe-collections/turkey-burger/index.html for more healthy recipes with turkey.

Stay Motivated

Laura Cumming is a 99yr old former Olympian. She teaches fitness training class at her nursing home at 99!!!

So... My main question is does living a healthy lifestyle "reverse" the onset of age...

Batman

Just watched the new batman movie! Bale has put on some serious weight again. Clients ask me all the time how to put on muscle like fitness celebrities such as Batman.


Sample

Equipment: Treadmill, Bench Press, Dumbbells
(repeat for 3 cycles)

• 1 min 80% MaxHr Sprint
• 1set 8 reps at 60% Max Bb Bench Press 
• 1 set 15 reps db standing arnold press

Shake it up this morning

Most of us don't have time to fix up a huge and delicious breakfast every morning. You don't need TIME! Pick your favorite fresh fruits + protein powder + milk or water + ice :)


My personal favorite shakes recipes

• 5 Fresh Strawberries
• 5 Fresh Blueberries
• 2 Scoops of Whey Protein
• 3 Cups of  water
• 1 Cup of Ice

For more healthy morning recipes check out http://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy-meals/breakfast-to-go-10000001047596/page4.html.

Santos Fitness Training is about physical and nutritional guidance

Get your Avengers Body

Get super hero body

Try performing low volume high intensity exercise to achieve the Thor or Captain America body.


Upper Body Sample - Focus on Chest/Triceps

• Bb Bench Press 8x6x4
• Db Incline Press 5x5
• Bb Incline Bench Press 8x6x4
• Bb Skull Crusher 12x8x6
• Cable Triceps Extension 8x6x4
• Db Skull Crusher 12x8x6x6

Celebrity Fitness

You can also try out https://sites.google.com/site/santosfitnesstraining/

Free sample from SantosFitness Workouts Guaranteeing results

• 3 cycles - 45sec break - 30sec each
• Reverse Crunch
• Toe Touches
• 10 lb Russian Twist
• Walking Push-ups Stationary
• Bicycles

Breakfast on the Go

Motivational Figure

Check this out for more details on Oscar Pistorius http://www.telegraph.co.uk/sport/olympics/athletics/9407728/London-2012-Olympics-Oscar-Pistorius-finishes-second-in-final-Olympic-preparation-run.html

Train with Santos @ https://sites.google.com/site/santosfitnesstraining/

DetoX

Check out what Dr. Oz has to say about this Detox and weight loss plan http://www.doctoroz.com/videos/swimsuit-slimdown-plan

Post workout shake

First baby out of my wifes garden to bloom. A few more strawberries and ill be able to make an organic strawberry protein shake.

New Shoes - First Flight

This is the first Saucony shoes in my possession. I have never been an "avid" runner, but I can say that its not the worst thing ever...  So far they feel as if I were running on a "cloud".  They allow my feet to breathe and only weight a bit over 10oz. A winner in my book!

How to eat

Breakfast...meal 1....meal 2... Lunch...
And still going stronger.

Eats lots of small meals throughout the day to boost metabolism and keep your muscles fed. Key words lots of SMALL MEALS

Morning workouts

I start my mornings with an hour boxing session. Me the bag and clock.

What's your morning like?

Training shouldn't be a job

Find a mentor not just a trainer!!!

Running Vs. Cycling

Whats better for you in the LONG run...   (Running Vs. Cycling)
 You tell me...?

Its Sunday!

Are you using your Sunday to your advantage?
No work means that you have one less reason not to find to exercise!!!
What can you do

• Take your dog for a walk
• Go to a park
• Go to a large shopping center and walk to every store
• Watch a family movie. During commercials everyone can do jumping jacks. The person with the most Wins.
• Make exercising FUN

3 ways to Boost Metabolism

Dr. Oz himself has pushed these foods to reach one's metabolism.
Stop buying expensive shakes, pills, powders, and bars. Go to your local grocery store and get FIT today!!!

• Water
• The most obvious one!!! Can boost metabolic rate by up to 33% - whats stopping you?!
• Black pepper 
• Add this spice to your food TODAY. Its simple, pop it open and sprinkle it on.
• Thyroid
• WHAT!!! get your thyroid going, its your metabolic thermostat. Keep your metabolism high with water and black pepper and your thyroid will be working hard. This causes it to increase body temperature by up to 50% thus an increase in your metabolism!!!

SantosFitnessTraining: StayingFit-Go Hard-Stay Motivated

SantosFitnessTraining: StayingFit-Go Hard-Stay Motivated: The heaviest lift you'll make everyday in order to push yourself and reach your goals starts at the couch. That heavy lift starts when you l...

What motivates you? 

StayingFit-Go Hard-Stay Motivated

The heaviest lift you'll make everyday in order to push yourself and reach your goals starts at the couch. That heavy lift starts when you lift your ass of the couch.