More random thoughts...

• Great routine for the biceps-Grab a heavy pair of dumbbells that you can rep for 5 reps. Once you finish take 30 seconds of rest before grabbing the next lightest dumbbells and do at least 1 more rep than you did with the first weight. Take 30 seconds rest and then use the next lightest pair of dumbbells and aim for more reps then the second set. Keep doing this until you get do 4-5 drops.

• Work your rear delts. Generally the posterior delts are often neglected which can lead to shoulder issues. To best work your rear delts do any version of rear delt flys or bent over lateral raises.

• Have you tried doing farmers walks before? They are considered the standing plank exercise by some and are great for the core and just about everything. Its simple, pick up a pair of heavy, heavy dumbbells and walk around the gym. Make sure you keep your shoulder blades pulled together and chest out and posture tall.
  

• If you are having trouble dropping inches and losing fat then bump up your weight training days. If you currently only do 1-2x a week with weights then go up to 3 and watch what happens!

• Tell everybody and anybody about your goals. Let it be known that you are on a mission to drop the fat, gain the muscle or get stronger. The more people known the more support you will have and the more people can keep you accountable.

• Stress gets over looked most often when it comes to training. Too much stress in your life will lead to limited fat loss due to the release of the stress hormone cortisol. Cortisol causes the body to store body fat particularly in the abdominal area. Not good!

• Quick change to your fat loss workouts- Do the first half of your workout with low reps in the 5-8 range and heavy weights and then the second half of your workout go to the opposite end of the spectrum. Shoot for 15-25 reps using lighter weights and bands.
  

8 things to do to stay fit and healthy

1) Eat a protein based breakfast-You will eat less throughout the day and burn more calories. If your goal is weight gain than simply eat more at this time.

2) Drink green tea daily-activates your metabolism and has been shown to inhibit bad bacteria.

3) Eat multiple meals-Take your waking hours ( time you are up ) and divide it by 3 to give you a rough estimate on about how many meals you should have a day. Up 15 hours, then have 5 meals. Think to eat more often and smaller portions.

4) Minimal alcohol-yes enjoy yourself but keep it to a small amount and not too often. Alcohol slows down the fat burning process and can lead to access belly fat.

5) No calorie counting-Just keep things simple

• VEGGIES AND LEAN PROTEIN AT EACH MEAL


• AVOID CARBS AND SUGARS ( post workout is exception )


• DRINK TONS OF WATER

6) Rid yourself of stress-Stress can hurt your mood, workouts and life period. Life cant be spent worrying about everything so let things go and stay focused on important things. Next time you get stressed go listen to music, run or hit the weights.

7) Workout-this is obvious.

8) Get rest-sleep = recovery which = a better you.

Random thoughts..........

• Sugars are ok to consume after your workout. Your insulin sensitivity is high and your body's ability to uptake glucose is high. This means you can have carbs and not worry about it being stored as fat.

• Control your stress levels. Everyone has stress these days and it can bring you down quickly if not dealt with correctly. Exercise is the perfect prescription to ease your stress levels.

• I love Chef Jay's Tri-O-Plex bars. They are low in sugar and high in protein. Not only do they taste great but they are made with whole food ingredients. I personally like the Banana Peanut Butter bars the best. Side note-They are high in calories so keep that in mind. http://chefjays.com/

• Close grip pushups with your feet on a physio ball is a great tricep exercise!

• Try doing one arm chest presses, shoulder presses and chest flys with the cables as a unique way to blast your core.
  

From anger to iron

Everyone is going to have one of those "bad" days..........but don't let that drag your workout down too. The best thing to do when your pissed off or upset is to workout. Channel your anger and all of that energy you have into your workout and you would be amazed how great of a workout you will have and how good you will feel afterwards! I sometimes feel you almost need to have a little bit of an edge to get a great workout. So quit stressing and hit the gym!