Week In My Life / We’re Back At The Arnold Classic

Last Reps of Murph

Finally uploading this video from memorial day. I wasn't going to upload it at all because one of the other cameras footage wouldn't load. I managed to splice some footage from our phones so here ya go.

Upper Body Home Video Circuit

Upper Body Home Workout

Todays workout: 4 Sets
Do all exercises to failure. Take 30-45 sec breaks between sets.
Shoulder Press
Skull Crushers
Front to side raises
Bent over rows
Pushups
YTW's
Cross Scissors
Crunch


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Fat Burner Circuit

I hate cardio, so to spice it up I'll add this workout into my routine right before the holidays: 

Elliptical 15 mins medium-fast pace

Body Weight SuperSet 5 Sets
Pull-Ups - Reps: as many as you can
Push-Ups - Reps: as many as you can
Squats - Reps: as many as you can
Bicep Curl into a shrug - Reps: as many as you can

Rest 60-90 seconds after each set

If I finish faster than normal I'll put the treadmill on a 15 incline on 3 and tell myself to get up the Damn hill for 10 mins. Enjoy at your on risk (-;

If You Don't Want To Snap Your 💩 Sh*t Then Read This

Here are 5 tips that have kept me injury free while trying to get these GAINS for 10+ years:

1.When you're training alone you don't want to train to failure. You want to get close to failure but leave about 1 or  2 reps in the tank so you don't die lol. If you must train to failure without a spotter, do it while using machines. Most are dummy proof and have built in safety mechanisms. 

2. If you've been training for a long period of time be careful with trying to lift the whole gym at every training session. If you want to actually be able to move your body well into your golden years you have to be mindful of your joints and respect your rest days. Don't neglect your recovery time. Getting enough sleep and food is one of the most important tools in maximizing your GAINS bruh 💪🏾 

3. Warm up properly before going into your workout. You want to get the blood and oxygen pumping into whatever muscle you're about to train. A warm body is less likely to get injured and you will feel the difference when you start the real work. 

4. Stretch after your workout. You'll probably feel a little tight after your workout from all the blood and oxygen that's pumped into your muscles. Studies have shown that stretching before weight training can make you weaker on your lifts. So waiting till your workout is over is a perfect time stretch and lengthen those tight muscles. 

5. Don't buy into one form of training or diet. Fitness is not a one size fits all type of thing. What works for Arnold might not work for Dorian (-; Play around with different forms of training and diets until you find one that agrees with your body and lifestyle.

Debunking Fitness Myths About Losing Weight

Greetings and Salutations FitFam, today were going to debunk a few fitness myths about losing weight.


•You do not have to stop eating carbs.
•You do not have to eat every two hours.(You're not a new born baby)
•Doing cardio on an empty stomach will just make you angry and it isn't better than doing it with food in your stomach.
•Eating sugar will not automatically make you gain weight.
•You don't have to eat based on your blood type or body type.
•You don't have to eat low carb or low fat.
•You do not have to "EAT CLEAN" ! (Eating moderately processed nutritious food is important for long term health but not fat loss)


I know some of you have been at this for awhile and you're probably frustrated because you have all the fitness mags, you follow all the shredded celebrities and you're doing everything they tell you but you still don't look the way they look. Don't get discouraged. Most of what they are telling you is just there personal preference or they are enhanced(drugs, plastic surgery etc.) It is the fitness industry jobs to sell you things and it is Hollywood job to sell you a dream. Fat loss isn't always easy but It's not rocket science either. In order to lose weight you need to put yourself in a calorie deficit. This means you need to consume less calories than what your body burns. You can do this with food or by exercise. The most efficient way to do this is by using both methods along with flexible dieting.(That flexible dieting part isn't science, it's just my opinion if you don't want to drive yourself crazy just eating chicken and broccoli.) You can eat clean all day but if you're not in a calorie deficit you won't lose weight. You wouldn't attempt to build a house by randomly adding material without having a plan right? So why would you attempt to build your ideal body by just winging it? Save yourself some time and frustration and google macro calculator and find out how many calories you need a day. Then make a plan and crush your goals. Remember that the number one factor in weight loss is a steady calorie deficit and if you want to keep your hard earned muscle and not look like a crackhead do this slowly. Aim to lose maybe a pound a week.

Don't Believe The Hype

Don't believe the hype when it comes to milk. Yes I know you've been told that you need it for strong bones but you really don't. Milk actually depletes the calcium from your bones. It acidifies the body pH (like all animal protein) which in turn triggers a biological correction in your body. Calcium is an excellent acid neutralizer and the biggest storage of calcium in the body is in the bones. So the very same calcium that our bones need to stay strong is utilized to neutralize the acidifying effect of milk. Once calcium is pulled out of the bones, it leaves the body via the urine, so that the surprising net result after this is an actual calcium deficit.

Many scientific studies contradict the conventional wisdom that milk and dairy consumption help reduce osteoporotic fractures. Surprisingly, studies demonstrating that milk and dairy products actually fail to protect bones from fractures outnumber studies that prove otherwise. Even drinking milk from a young age does not protect against future fracture risk but actually increases it. Shattering the “savings account” calcium theory, Cumming and Klineberg report their study findings as follows:

“Consumption of dairy products, particularly at age 20 years, was associated with an increased risk of hip fracture in old age. (“Case-Control Study of Risk Factors for Hip Fractures in the Elderly”. American Journal of Epidemiology. Vol. 139, No. 5, 1994).

8 Reasons Why I Supplement With Fish Oil

1. Fish oils is one of the few substances known to lower concentrations of triglycerides (fatty substances) that pose a cardiovascular risk, in the blood. J Raloff Science News


2. Increasing the amount of Omega-3 fatty acids has direct effects on serotonin levels. Andrew Stoll M.D.1999 Archives of General Psychiatry


3. Fish oils, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) help prevent heart disease, depression, and cancer. Hans R. Larsen, Msc chE "Fish Oils: The Essential Nutrients" International Health News


4. Research has shown that supplementation with fish oils can reduce interlukin-1beta production and results in a significant reduction in morning stiffness and the number of painful joints in rheumatoid arthritis patients. Darlington, L Gail and Stone, Trevor W. Antioxidants and fatty acids in the amelioration of rheumatoid arthritis and related disorders. British Journal of Nutrition, Vol. 85, March 2001, pp.251-69. Oilofpisces.com


  5. Researchers at Mayo Clinic report that supplementation with fish oils, EPA and DHA is highly effective in slowing down the progression of IgA nephropathy, a common kidney disease. Donadio, James V.,et al. A controlled trial of fish oil in IgA nephropathy. New England Journal of Medicine, Vol 331 November 3, 1994, pp1194-99 Van Ypersele de Strihou, Charles. Fish oil for IgA nephropathy? New England Journal of Medicine, Vol 331, November 3, 1994, pp 1227-29 (editorial). Oilofpisces.com


  6. Epidemiological studies have shown that populations with a high intake of fish oils have a lower incidence of inflammatory diseases such as asthma. Dry J. and Vincent D. Effect of a Fish oil diet on asthma: results of a 1-year double bind study. Int Arch Allerguy Appl Immurol, Vol.95, 1991,pp.156-57. Oilofpisces.com


7. Researchers at The University of Tromso now report that fish oil supplementation lowers blood pressure significantly in people with hypertension and has no effect on glucose control even in people with mid diabetes. Toft, Ingrid, et al. Effects of n-3 polyunsaturated fatty acids on glucose homeostasis and blood pressure in essential hypertension. Annals of Internal Medicine, Vol 123, No 12, December 15, 1995, pp 911-18. Connor, William E. Diabetes, fish oil, and vascular disease. Annals of Internal Medicine, Vol 123, No 12, December 15, 1995, pp950-52. Oilofpisces.com.


8. Medical researchers in New Zealand provide convincing evidence that an increased consumption of fish oils helps reduce the risk of developing prostate cancer. Norrish, A,E, et al. Prostate cancer risk and consumption of fish oils: A dietary biomaker-based case-control study. British Journal of Cancer, Vol. 81, No.7, December 1999, pp.1238-42

21 Day Fix

Simple Fitness. Simple Eating. Fast Results.

Save on P90X3

Save $90 on P90X3 challenge packs!!(January only)

10 Great Uses for Coconut Oil

1. Coconut oil is a great cooking oil substitute, it’s a  medium-chain fatty acid which your body burns very quickly. It also can act as a blood sugar stabilizer as well as a disease and fungus fighter. For best results use raw, cold pressed coconut oil.

 

2. Mixing coconut oil with peppermint, tea tree, or rosemary essential oils and applying to skin before heading outside can act as a bug repellent.

 

3. If you’re looking for an alternative to deodorant containing aluminum, try rubbing a small amount of coconut oil into under your underarms.

 

4. For dandruff relief massage one or two tablespoons of oil into your scalp. Wait 15 minutes, then rinse.

 

5. Want to remove make up? Dampen washcloth with warm water, add a dime sized amount of coconut oil, then wipe your face. It even takes off waterproof mascara.

 

6. Mix a little coconut oil and baking soda together and you have yourself a whitening toothpaste.

 

7. Rubbing a tiny amount of coconut oil on your lips will keep them moisturized for a long time and they’ll smell awesome.

 

8. Can’t really tolerate a lot of dairy  but need a creamer for your coffee? BAM! Put t coconut oil in it. It will give your coffee a rich creamy flavor and a tropical aroma.

 

9. You can’t believe it’s not butter. Well it’s NOT! It’s coconut oil lol. Great butter substitute.

 

10. Got stretch marks? Coconut oil is a great moisturizer and can reduce stretch marks appearances as well as decrease the appearance of cellulite.

 

8-Week Transition Diet

I do this right before the holidays:

Week 1

No junk. Eliminate junk food from your diet. That's it, just junk. Other than this, you can eat whatever and whenever you like. The definition of junk is obvious stuff, like potato chips, candy, ice cream, cake, etc. You may be stricter if you'd like, but for Week 1, don't be too hard on yourself. Just stay out of the 7-Eleven®. For many of you, this step alone will reap huge benefits. For more tips READ the article below and let your friends in on the awesomeness (-; Sharing is caring.


When Will You See Results? Plus: Your 8-Week Transition Diet http://www.teambeachbody.com/about/newsletters/-/nli/279#248671483?referringRepId=28233

The Best Regimen for College Fitness

When it comes to college and exercise the two normally don't mix. When you first start out in college everything is so new and exciting. You feel like your always on the go and trying to keep your grades up while gaining a social life can lead to anxiety. One of  the biggest causes of anxiety in college students is the dreaded freshman 15 muahahaha. (To much? Sorry it's almost Halloween.) Most students will gain 15 - 25 lbs by the end of their sophomore year. The truth is unless your a student athlete most college students just don't exercise at all. I know finding time to exercise may be difficult but it can be done. Take a look at this info graphic by thebestcolleges.org. It shows how even the busiest of college students can stay fit.

 

 

You Asked For Boot Camp

I did this five times but two or three times will get the job done. Enjoy at your own risk (-;

Home Made Gatorade

Thirsty??? Replenish after a hard workout with this natural home made gatorade.
All you need is:

6 Oranges , juiced
1/2 Lemon, juiced
1 Cup Coconut water

8 Tips To Eating Healthy On A a Budget

1. Don't shop hungry! Keep a piece of fruit or a small sandwich bag full of raw nuts in your bag. This will guard against filling your cart with foods you're craving now, but wouldn't buy on a full stomach.


2. Buy flash-frozen fruits, vegetables, and fish. Flash freezing is a great way to preserve vitamins and minerals when vegetables and seafood are at their freshest.

3. Shop at your local farmers market. This may surprise you, but it's actually cheaper to get your veggies organic or at the local farmers' market than at the local supermarket.

4. Stick to your list. Make your meal plan and shopping list at home, and then stick to it.

5. Eat lots of beans and always soak your own. Beans are a great source of protein and fiber.

6. Buy in bulk. Costco® and other warehouse stores sell fruits and vegetables at ridiculously low prices—if you're willing to buy, say, 15 pounds of potatoes or 8 pounds of oranges at a time. Also, in many regions it is possible to pair up with another family or two and buy a portion of either a cow or a pig directly from a local farmer. In exchange, you will receive many, many neatly wrapped and labeled packages of meat. An extra freezer is necessary for this, but well worth the investment if you live in a region where such arrangements exist. Another huge benefit of this is that you know the animal was not raised on a factory feedlot. Therefore, the meat will likely be free from the steroids and antibiotics that plague grocery store bargain meat cuts.

7. Join a CSA. Community Supported Agriculture is another way to save money by cutting out the middleman.

8. Cut your consumption. Most restaurant entrées can easily feed two or three. So when you're out, either share a single entrée, or get half boxed for another meal. And at home, serve smaller portions on smaller plates. It won't take long at all before you're satisfied with sensible portions!

Sore, Hungry, and Slow: 3 Signs That Show Your Program Is Working

Exercise makes us feel great. It makes us less hungry. It helps us perform everyday tasks better. Besides our health and the way we look, feeling great, being less hungry, and performing better are exactly the reasons we put ourselves through exercise. However, en route to ultimate fitness, there are some hurdles we all need to clear. Mainly, they include being faced with the opposite of our intended goals. Enter the trilogy of grumpiness: getting sore, slow, and hungry. We tend to look at these as negatives, but how about a little New Year's spin? You want these feelings because they're clear signs your program is working.




Sore, Slow, and Hungry

Before we analyze why you need to embrace "going backward," let's answer the obvious question: why would we design this type of program? Certainly, there are exercise programs that don't put you through torture. Could we have chosen such a path with P90X®?



The answer is that programs lacking this trilogy don't provide you an incentive to get in top shape. In the early stages of any exercise program, it's possible to structure the schedule and diet around making small improvements. I call this the Curves® template. You push your body above its normal output, though just barely, and you keep it there. If you are greatly deconditioned, it will yield improvements. This approach doesn't hurt, and frankly, it helps people who've never exercised—mainly due to the mental boost they get from feeling they can exercise. It's a nice alternative for some people. But let's be realistic. None of them would sit through a P90X infomercial, much less be inspired by it.



The Curves template is what we would call a foundation phase of training for someone who has never exercised. The next step would be one of our programs, like P90X or Slim in 6® (these programs also work on the Curves template because you can choose modified variations). The upside with this method is that each day you leave the gym feeling better than when you walked in. The downside is that you'll never have the body of a fitness model. To achieve a higher level of fitness, you need to periodize your training and eventually stare into your Nietzschean abyss. That which doesn't kill you makes you stronger is more than a cliché with P90X—it's your life.

Click here for the rest of the article by Steve Edwards.

Are You Eating The Right Foods to Fuel Your Workout?

Whether your goal is to get lean for the summer or bulk up to play a sport what you eat and when you eat is very important.


If your goal is Weight Loss you want to be at a calorie deficit by the end of each week while still maintaining your hard earned muscle. Timing your protein intake around your workout is a good way to do that while still losing fat.

Calorie Deficit: Write down the total amount of calories your eating in a day. Then cut that by 250 calories. If (when lol) your weight loss plateau, lower your calorie intake by another 250 calories.


If your goal is Muscle Gain your body needs to be at a calorie surplus as to get enough nutrients for growth. Eating a meal rich in protein and carbs before and after training will speed up that muscle growth.

Muscle Gain: Eat, Eat, Eat lol. If your goal is to be at 160 pounds, eat 40 grams of proteins and 40 grams of carbs about 90 mins pre - and post - workout. While the protein is more important for gaining muscle keeping the carbs in your meals will help you hit your daily calorie gain easier. You should be eating a little over 2300 calories a day. If your on a fairly aggressive resistance training program and burn calories really fast like I do add 250 to 500 cals a day to that.

If your goal is to bulk up I suggest trying out the BodyBeast program. It has instructions for just getting bigger and just getting leaner while gaining muscle.

This former college athlete lost 30 pounds and eased his back pain in just 10 minutes a day with the help of 10-Minute Trainer®

Meet Walker M.! He participated in The Beachbody Challenge and won the $500 Daily Prize for December 11th!



At 35, I was nowhere near being seriously overweight, but I was tired of seeing my spare tire grow. I’d avoid the pool, or anywhere that I had to take my shirt off, and I couldn’t stand to look in the mirror and see the elastic band on my shorts fold over because my belly was so big! But with a demanding job and 2 young children, life was busy. Too busy, I thought, for exercise.



Then, a friend who’d lost a ton of weight with P90X told me about 10-Minute Trainer. So after having spent a few years contemplating a fitness routine, I figured that this was one I could commit to since it only took ten minutes a day.  After the first workout, I was hooked. The workouts were short, but intense, and the fat just melted away. I couldn't believe how quickly I was transforming!



Now my stomach is flatter, my core is stronger, my arms are toned, my back pain is gone, and my posture is so much better. I sleep more soundly, have tons more energy, and am no longer ashamed to have my shirt off. Most of all, I love hearing people who haven't seen me in a while say, "You look great. You’ve lost a lot of weight. What are you doing?" When I tell them, they can’t believe that I’ve built this physique in as little as 10 minutes a day.



If it weren’t for 10-Minute Trainer, I’d still be 30 pounds overweight and out of shape. Now I’m a “Lean TMT Machine”. And the best part is, none of my pants fit anymore!



You can change your life, too. Take The Beachbody Challenge™, for the ultimate motivation to get fit! Select any Beachbody® program and once you complete it, share your results for your chance to win cash and prizes.