Eat hummus

Hummus has grown in popularity lately and it is for good reason. Hummus is a pureed chickpea dip that is loaded with health benefits. Hummus is a traditional Middle Eastern spread that has found its way to masses. Below are some of the benefits of hummus.

• High in fiber and protein
• Rich in folic acid, magnesium and iron
• Low in fat, high in good monounsaturated fat
• Has cholesterol lowering benefits

Quick uses for hummus

• Use as a spread on sandwiches or for wraps instead of mayonnaise
• Use it as a dip for fresh veggies
• Use it to spread on grilled chicken or meats
  

Checkout my new Youtube videos I recently added

http://www.youtube.com/user/H4training#p/u/3/ZoOmokj-t5A

http://www.youtube.com/user/H4training#p/a/u/1/YCpar5k2BY0

http://www.youtube.com/user/H4training#p/a/u/0/XGiyxxFGie4

Pump the pecs with this

Best done with a spotter.

Incline dumbbell chest press-6 reps ( heavy weight )
SUPERSET WITH
Incline barbell chest press-12 reps ( moderate weight )

Rest 90 seconds - 2 min and repeat 2 more times.

Then reverse the set up so it will look like this

Incline barbell chest press-6 reps ( heavy )
SUPERSET WITH
Incline dumbbell chest press-12 reps ( moderate )

Rest 90 seconds - 2 min and repeat 2 more times


Flat barbell bench press 1/2 method ( this is were you press half way up and then bring the bar all the way down and then back up all the way which would equal one rep )- 6-8 reps

Rest 1 min and repeat 2 more times

Snow day!!!

It snowed like crazy yesterday in Chicago and has continued to do so today. Despite living in a city that sees bad weather like 70 percent of year people for some reason freaked out over this storm. I must say that the combination of thunder, lighting and snow is crazy but it was not the end of the world like the Chicago media made it seem to be. Watching the news it seems there is bad weather all over the country the last couple of days even in Dallas for the Super Bowl. Many people are not going to work and school and will have plenty of free time sitting at home. So I thought this would be a perfect time to suggest some things to do while bumming around the house.

1. Try and stack up against a Navy Seal. See how many pushups you can do in 2 minutes. Minimum would be 42 pushups, but the average would be 100. Make sure you have proper form. Challenge yourself!

2. Quick blast routine:
Minute 1-2: Some form of cardio like jump rope, running the stairs or running in place
Minute 3-4: As many pushups as you can
Minute 5-6: Stairs, jump rope or running in place again
Minute 7-8: Squats as fast as you can
Minute 9-10: Back to the cardio....but this time try and do as much as possible!

3. List your goals. List both short-term and long-term goals. Then re-evaluate your current workout routine. Are you getting the results you want with what you are doing?

4. Go outside and shovel. Great for the core, shoulders, back and legs.

5. Quick combo routine:
Use something that resembles a dumbbell like a gallon of milk- do 15 reps of one arm rows then immediately do 10 jackknives ( burpees ) and repeat this for 6 rounds.

6. Cook! Now is your chance to make a good meal and prep the rest of the weeks meals.

7. Checkout this motivational video. Its about being a champion. Not just for sport but for life. If this doesn't get you pumped then I don't know what will.
http://www.youtube.com/watch?v=OtAdneAfzcc

The biggest road block to weight loss success

The one thing keeping you from losing the weight is YOU. Yes....It starts and ends with YOU! Even if you know everything about how and what you should be eating, YOU still need to make that choice and execute. Even if you know how to workout and what you should be doing in the gym, YOU still need to go and get through the workout and execute.

Everyone today likes to blame everyone else for their problems and issues. Nobody likes to take ownership and responsibility. Don't be like everyone else........YOU are responsible and YOU can change things. YOU can make it happen just get your mind right and do it! Once YOU decide to eat well and workout and follow the plan then YOU will see the results YOU want.

Go Dominate

Drop body fat with this

Timed workouts are something that most people don't do so give this a try. Use a stopwatch or cell phone as a timer. These types of workouts are high in volume and force you to maintain a high level of work throughout the entire routine.

Your goal is to get as many rounds as possible with good, proper and consistent form in 5 minutes without resting. Don't get sloppy just to get the reps in. Move quick. After 5 minutes is up rest for 1 minute and ONLY 1 minute. Repeat for 5 more minutes and make sure you get as many rounds as you did in the first set. Rest 1 minute and then do a final set of 5 minutes once again trying to equal the amount of rounds you did in set 1 and 2.

A1) Cable rows-10 reps
A2) Goblet squat ( look at picture above )-10 reps
A3) Ball slams-10 reps


Here is another trio to do with this same 5 minutes of work to 1 minute rest ratio repeated 3 total times.

B1) Push press with dumbbells-10 reps
B2) Lunges with dumbbells-6 each leg
B3 ) dumbbell curls-8 reps

Remembering a fitness legend....

Jack LaLanne died the other day at the age of 96 in his home in California. LaLanne loved fitness and nutrition and is known as the " father of fitness" as he is recognized as the founder of the modern fitness movement. Most young people, including myself know him as the Power Juicer salesman on tv. He was a great man and without him the world of fitness would never be the same! Jack LaLanne was a man who did some incredible physical stunts. Below are some of the things LaLanne did through his years.

• At the age of 40 he swam the entire length of the Golden Gate Bridge underwater with 140 pounds of equipment including two air tanks.
• At age 66 he towed 10 boats in North Miami. The boats carried 77 people and he carried them over a mile in one hour

This guy was a stud! Checkout the video link below to see more classic footage of Mr. LaLanne.
http://www.youtube.com/watch?v=fIVfe-crHDs&feature=player_embedded