3 Round Blast

This is the workout I did with @TheJByrdman the other day. I designed it to help get a quick blast in when I'm short on time. Do as many reps as you can of each exercise in the allotted time.

Round 1 is 5 minutes
•Frog Squats(wide leg squats)
•Push Ups
•Around the world plank (10sec each,side,front,side)

*water break (no more than 30sec)

Round 2 is 6 minutes
•Squats w/dumbells
•Upright Row w/Press
•Scissor Crunches

*water break

Round 3 is 7 minutes
•UFC(drop to one knee then the other*start and finish in a squat position)
• Stop & Go Curl w/DB(curl the DBs halfway up stop. Then finish the curl with the right arm then the left)
•Guru Roll(lay flat on the floor with your body stretched out. Tuck your chin into your chest and slowly roll up)

*OT(hold each stretch for 2 breaths)
• Tree Hugger
• Chest Stretch
• Standing Quad Stretch
• Forward Bend
• Runners Pose
• Cobra
• Childs Pose

Shakeology: Love Potion!

It's Time For Love

As we all know it's that time again. The time for love. Granted the time for love should be every day but February 14th is the big one. So in honor of Valentines day here are a couple of foods that are sure to put a little spice in any relationship.




1. First on my list is Oysters. I've heard stories of guys consuming ridiculous amounts of oysters to try and keep their little soldiers standing at attention. Studies have shown that oysters and other shellfish, including clams, scallops, and mussels, all contain chemical compounds that may aid in the release of testosterone, estrogen, and other sex hormones in both men and women. Oysters are also full of zinc which if you don't have enough of can cause impotence in men. So eat up guys.



2. K is gonna love this one along with every other woman in the world. Second on my list is Chocolate. It contains the chemicals phenylethylamine and serotonin, which are also naturally occurring chemicals in the brain, usually released when we are happy or in love. Its chemicals can literally cause your heart to beat  faster.

3. Third on my list is Bananas. Not only are they one of my favorites but they can really get you going with their high levels of potassium and B vitamins. Bananas also contain the protease bromelain, which is believed to help circulation.



4. Asparagus. It is rich in vitamin E and also contains a lot of folic acid, which the body needs to produce histamines. Histamines are the chemical compounds that cause muscle contractions. A word of caution though—too much asparagus can cause gas, which might not be very romantic lol.

5. Avocados. I don't really know if they have any aphrodisiac qualities but they kind of look like testicles and the fruit usually hangs in pairs. (-: The Avocado is rich in many nutrients, including vitamins B6, C, and E.



6. Truffles. I recently had some of these while at dinner with K and she told me there very expensive underground mushrooms. It's the musky scent of the truffle that is believed to be what gets us going. Scientists have recently discovered that black truffles contain the pheromone androstenol.

7. Champagne. When we think of romance champagne is normally first on the list. Most of the effects of champagne seem to be largely all in our head though. The purchase of the bubbly may set the mood for a special evening, but scientifically speaking, its amorous effects seem to come from the same place as most alcoholic beverages. Alcohol has no positive effect on sexual function especially when overindulging. Drinking to much will usually move you to just sleep. Drinking a little does, however lead to a loss of inhibition sometimes and makes us a little friskier. So drink a little of the bubbly but don't over do it. (-:

Related articles

• Editorial: O Oysters (nytimes.com)

How To Do The Shakeology 3-Day "Cleanse"

I've tried a couple of cleanses and they all pretty much tast like dirt or leave you with little to no energy at all. This is not really a true cleanse but if you workout and don’t like starving yourself it will get the job done. The Shakeology “cleanse” program is a calorie restricted but nutrient rich cleanse. You won’t be drinking any crazy drinks made of lemon and peppers and maple syrup. With Shakeology instead of feeling like someone from return of the living dead, you will feel satisfied & energetic.


The aim of the Shakeology cleanse is to get the most nutrients you can with the fewest calories possible. While doing this cleanse you will have the calories you need to fuel your workouts and still be able to rid your body of toxins. The weight loss that will come naturallly with this cleanse is just an added bonus. (Here is a list of the Top 10 Cleanses )

Shakeology Cleanse

•  • 2-3 Shakeology shakes per day
  
  • 2 cups of green tea per day
  
  • 1 or 2 pieces of fruit per day (optional)
  
  • 1 salad for dinner-can include fish or poultry
  
  • No dairy or extra sugars (this includes almond and soy milk)!
  
  • Drink 2 to 4 liters of water every day
  
  • Only use low-fat dressings, and go easy on the salt and/or pepper to taste
  
  • 2 snacks before/after any of the major meals (breakfast, lunch, and dinner)
  
  • Fruit is optional, (however, some of you will need the calories while others may not)
  
  • Power-workout participants (those who are already super conditioned) are recommended the higher numbers of calories
  
  • For maximum results, do NOT use additives
  
  • Dinner salad may include white grilled protein- poultry, fish or tofu only
  
  • Daily Regimen:1 cup of green tea to start the day

                                                                              

                                            

Farewell "Juice Man"

Jack LaLanne AKA The Juice Man Died Sunday at age 96 of respiratory failure due to pneumonia. I never had the honor of meeting Mr. LaLanne in person but he was an inspiration to me and many others. He inspired many people to get in shape and eat whole foods way before it became popular to do so. Jack LaLanne was the fitness movement and an American icon. I'm almost in tears as I write this but he lived a fun healthy life and he will truly be missed.

"The only way you can hurt the body is not use it." Inactivity is the killer and remember, it's never too late." - Jack LaLanne

K's Workout

Hey guys this is a kind of modified version of the snowlanta/holiday workout. It's a circuit workout designed to work your whole body in under an hour. Do 15-25 reps each on the exercises that you don't use weights. On the exercises where you do use weights do about 10-12 reps each. On the *burnout do as many as you can of each exercise for 1 minute. Remember to take a 30 second rest before and after each *burnout. Drink lots of water. If you try this workout I would love to hear what you think so shoot me an email or leave a comment. I'm about to do it right now lol

• Squats
• Front Lunge
• Military Press
• Burnout
• 
  
• Side Lunge
• Dead Lift
• Chest Fly
• Burnout
• 
  
• Squat with leg lift
• Bridge with alt leg extention
• Wide Row
• Burnout
• 
  
• Lateral Raises
• Hammer Curls
• Burnout
• 
  
• Guru Roll Up
• Side bend
• Reverse Trunk Curl
• Pulsating Plank

WOWY Super Gym Doubles The Cash!

All you have to do is sign into the WOWY Super Gym to track your fitness and you can win money and prizes. The prizes have always been exciting, but right now and for the rest of the month, beachbody is paying double the daily cash prize in the WOWY Super Gym Sweepstakes!

You can log any workout into the WOWY Super Gym and track your workout. You just have to be a member. It doesn't even have to be a beachbody workout.

These are some of the winners from last week. The just logged in to get in shape and get the support they needed and they won big just for doing it!
1/2 Brian Doyle won $300


1/3 Ashley Stamp won $300

1/4 Mandi Conley won $300

1/5 Mike Calhoun won $300

1/6 Dana Platt won $1,000

1/7 Paul Wessling won $300

1/8 Julie Carter won $300

 Keep pressing play (-: See you in WOWY!