Your The Best!

No matter what others say or think about you, your goal is not to prove them wrong but to prove yourself right! Your the best no matter what! you must believe that in order to truly become the best person you can be in all aspects of life. Good or bad things can only happen one of two ways, either you allow them to happen or you make them happen. With that being said, never allow someone to tell you who you are and how you look; look how you want and be who you are just understand that you made it that way!
Monday
Exercise 1: Tempo Wall Slide

• Stand with your head, upper back, and butt touching a wall.
• Raise your arms so that the back of your hands touch the wall. Bend your elbows 90 degrees with your upper arms parallel to the ground.
• Pull your shoulders down and back as you slide your elbows up the wall as far as you can. Then slide your elbows down the wall as far as you can.
• Keep your butt, upper back, head, hands, and elbows in contact with the wall throughout the movement.
• Perform the move at a tempo of 3 seconds up, 3 seconds down.

Make it harder: Push your arms, hands, and elbows against the wall as hard as you can.
Exercise 2: Six-Stop Wall Sit

• Lean against a wall with your feet 2 feet away from it at shoulder width.
• Slowly lower your bottom and bend your knees. Keep your head, back, and tailbone in contact with the wall. Keep your knees in line with your ankles.
• Pause six times as you lower down a few inches at a time. Hold each pause for 10 seconds.
• At the bottom position, your thighs should be parallel to the floor.

Make it harder: Don’t just hold each position, but push your feet down harder into the floor to create more tension in your thighs. Vary your stance during each workout—either wider or narrower than shoulder-width.
Exercise 3: Pushup Hold with Feet Up Against Wall

• Assume a pushup position with your feet fully planted against a wall.
• Place your hands slightly in front of your forehead for maximum leverage.
• Drive your heels into the wall. Bring your shoulders down and back, brace your core, and squeeze your glutes.

Make it harder: Assume the same position as above, but place your feet about a foot up on a wall. Without moving your body, drive your heels into the wall.
Make it even harder: From the pushup position with feet up against a wall, do a mountain climber. Here’s how: In a controlled movement, bring one knee forward. Push the opposite foot against the wall to hold your form steady, but don’t let your lower back move up or down. Repeat with the opposite leg.
Finisher: 20-10 Cardio/Core Supersets
Perform 20 seconds of max effort stationary running (cardio exercise) followed by 10 seconds of rest. Then perform 20 seconds of max effort mountain climbers (core exercise) with hands and feet on the floor followed by 10 seconds of rest. Repeat for 4 minutes total. To see why this routine is so effective, check out The Unbelievable 4-Minute Cardio Workout.

Tuesday
Exercise 1: T-Pushup Against Wall

• Get into a pushup position, your body parallel to and a couple inches away from a wall.
• Rotate the back of your torso towards the wall, raising your opposite hand into the air.
• With your arm straight, press the back of your hand against the wall and hold for 4 seconds.
• Return to the starting position, and repeat.
• When you complete the cycle again, perform the exercise on your opposite side.

Make it harder: Perform a full range of motion of pushup before every T-rotation.
Make it even harder: In the T position, raise your top leg.

Exercise 2: Left-Leg Split Squat

• Assume a split stance position with your front knee and ankle aligned.
• Keep your torso straight. Put your weight on the heel of your lead leg throughout the movement.
• Slowly lower your body until your front thigh is parallel to the ground. Your knee should form a 90-degree angle.
• Rise up to the starting position.

Make it harder: Perform the same move, only with your rear leg propped up on a chair (called a Rear Foot Elevated Split Squat).
Make it even harder: In the Rear Foot Elevated Split Squat position, lower your hips and torso until your front thigh is parallel to the floor. Come back up halfway, go back down to parallel, and then come all the way back up.
Exercise 3: Right-Leg Split Squat

• Repeat the same movement as above, only with the opposite foot in front.

Finisher: 20-10 Cardio/Core Supersets
Perform 20 seconds of max effort seal jacks (cardio exercise), where you clap your hands in front of you instead of overhead. Follow with 10 seconds of rest. Then perform 20 seconds of push-up jacks (core exercise), where you jump your feet in and out while holding a push-up position. Follow with 10 second of rest. Repeat for 4 minutes total.

Wednesday
Exercise 1: Chair Shrug

• Sit upright in a chair with your feet flat on the floor at hip-width. Place your hands flat on the seat next to your hips, your arms straight.
• Supporting yourself with your arms, scoot your butt off the chair.
• Allow your shoulder and back muscles to relax so your butt lowers a few inches.
• Press your shoulders down to lift your upper body as high as possible and hold for 5 seconds at the top position. Then relax your shoulders again. That’s one rep.

Make it harder: Do the same move but with your feet together.
Make it even harder: Raise one leg throughout the duration of the movement.
Exercise 2: Pike Pushup

• Get down on all fours. Place your hands under your shoulders. Your feet should be shoulder-width apart, your knees bent at 90 degrees.
• Raise your butt in the air so that your hips are aligned with your head.
• Keeping that piked position, bend your arms and lower your head to the ground in 2 seconds. Keep your elbows tucked tight to your sides.
• Push your arms straight in 2 seconds. That’s one rep.

Exercise 3: Eccentric Stepup

• With your hands at chest level, step up on a chair with your right leg.
• Smoothly lower your body down in 5 seconds until your left leg touches the ground.
• Step off of the chair completely, then repeat the movement with your left leg on the chair.

Make it harder: Place your hands behind your head.
Make it even harder: Hold your hands above your head.
Finisher: 20-10 Cardio/Core Supersets
Perform 20 seconds of skater jumps (cardio exercise), where you leap from leg to leg in a side-to-side fashion. Rest for 10 seconds. Then for 20 seconds continuously transition from a pushup position to plank position, moving only your forearms. Rest 10 seconds. Repeat for 4 minutes total.
http://www.menshealth.com/mhu/gym/ultimate-dorm-room-workout

Monday
BREAKFAST:

• 2 lean Pork Sausages (grilled) - 250 calories
• 2 lean Bacon (grilled) - 200 calories
• 1 Scrambled egg - 90 calories
• Canned tomatoes 100g - 20 calories
• Baked Beans 100g - 90 calories
• Mushrooms fried in smallest amount of extra virgin olive oil - 60 calories
• 2 slices whole wheat toast with a tiny amount of butter - 200 calories

LUNCH:

• Baked potato with 100 grams Cottage Cheese or sour cream - 300 calories

SNACK:

• 2-3 pieces of fruit - 180 calories

DINNER:

• Pasta Salad with extra virgin olive oil & topped with a dab of cheese sauce - 250 calories
• Tuna 50g Canned w/ brine - 50 calories

Tuesday
BREAKFAST: - This diet is good for a day you don't want to cook!

• Cereal with skimmed milk small Bowl - 350 calories
• Fruit juice - 60 calories

SNACK:

• Sandwich with Mayonnaise - 200 calories
• 1 Apple - 47 calories

LUNCH:

• Cheeseburger - 299 calories
• Regular Fries - 206 calories
• Hot Apple Pie - 230 calories

DINNER:

• Lasagna (frozen) 250g - 317 calories
• Any Vegetables - 100 calories

Wednesday
BREAKFAST:

• Egg(2) omelette with ham or mushrooms - 250 calories
• Toast with butter & Jelly(2 slices) - 220 calories
• Slice of fruit or fruit juice - 50 calories

LUNCH:

• Your choice of frozen meal in grocery - 220 calories
• Mixed Vegetables - 100 calories
• Slice of toasted bread - 80 calories

SNACK:

• low fat Yogurt - 85 calories
• piece of fruit - 50 calories

DINNER:

• Grilled trout(or other fish type) - 464 calories
• Noodles with a variety of vegetables - 273 calories
• Small glass Wine - 100 calories

http://www.menshealth.com/mhu/gym/ultimate-dorm-room-workout
This workout consists of more calories to help with muscle tone that the workout will add.

Be The Best You Can Be!

I was very pleased to see many more people are starting to view my blog and have gained interest in staying fit! It has to be something you want and need in order to push yourself the hardest you've ever pushed. But please remember that working out is not always painful and doesn't need to hurt in order to be working; workouts can be fun! Such as, playing basketball, flag football, swimming, etc. as long as your staying active at least 3 days a week than staying fit will be the easiest thing you will ever endure. The hardest part in my opinion is the diet so I encourage you guys to work your way into it because it can be nasty. However, if you want to feel and look healthy than it is worth the sacrifice. Hope you guys enjoy the workout and diet I am posting for the rest of the week.
Thursday: Lower Day One

• EZ Bar Curls - 2 sets of 12
• Hammer Curls - 2 sets of 15
• Seated Calf Raises - 1 set of 15 (with 5 second pause at the bottom of each rep)
• Stiff-Leg Deadlifts - 2 sets of 15
• Hack Squats - 1 set of 8 and 1 set of 20

Friday : Upper Day Two

• Incline Dumbbell Press - 2 sets of 8-12
• Dumbbell Military Press - 2 sets of 12
• Dips - 2 sets of 12 (add weight if necessary)
• Wide Grip Pulldowns - 2 sets of 10
• Deadlifts - 1 set of 8 and 1 set of 4  

Monday : Lower Day Two

• Alternate Dumbbell Curls - 2 sets of 12
• Plate Twists - 3 sets with as much weight as possible
• Leg Press Calf Raises - 1 set of 15 (with 5 second pause at bottom)
• Lying Leg Curls - 2 sets of 12
• Squats - 1 set of 8 and 1 set of 20

http://www.bodybuilding.com/fun/wotw12.htm
Please Google or Youtube any lifts you dont understand and need an example for.

Thursday

Breakfast

• 3-egg-white omelet with chopped tomatoes, onions, and peppers
• 1 whole wheat English muffin with 1 tablespoon 100 percent fruit spread

Midmorning Snack

• Mixed-vegetable crudites with 1/4 cup hummus spread

Lunch: Tofu, Arugula, and Tomato Wrap

• 1/2 cup sauteed marinated tofu wrapped in a whole wheat flour tortilla with baby arugula, tomato, and 2 teaspoons low-fat mayonnaise
• 1 cup mixed green salad with 2 teaspoons olive oil and vinegar or 1 tablespoon light dressing

Afternoon Snack

• 1 piece whole fruit or 1 cup berries
• A handful of almonds

Dinner: Asian Chicken Salad

• 2 cups mixed greens, red onions, and tomato wedges
• Top with 3 ounces sliced poached chicken breast, 1/2 cup mandarin orange sections, 1 ounce cashews, 1 tablespoon olive oil and vinegar, and 3 flatbread crackers

Friday

Breakfast: Kiwi-Banana Shake

• In a blender, puree 1 chopped banana and 1 kiwifruit with 1/2 cup apple juice and crushed ice until smooth
• Also have 1 whole wheat English muffin with 1 tablespoon 100 percent fruit spread

    Midmorning Snack

• Mixed-vegetable crudites with 1 tablespoon light dressing

    Lunch: Turkey and Swiss on Rye

• 2 ounces sliced turkey breast with 1 slice aged low-fat Swiss cheese, lettuce, and tomato, with mustard and 2 teaspoons light mayonnaise on two slices of seeded whole-grain rye toast, grilled until cheese is melted
• 1 cup tomato soup with 4 saltine crackers

    Afternoon Snack

• 1 ounce string cheese with 2 whole wheat crackers

    Dinner: Grilled Shrimp Over Rice

• 3 ounces grilled shrimp with your choice of spices served over 1/2 cup cooked brown rice
• Steamed seasonal mixed vegetables drizzled with 2 teaspoons olive oil and freshly minced herbs

Saturday

Breakfast

• 1 small (half of a tennis ball) whole-grain fruit muffin (e.g., Au Bon Pain or VitaMuffin)
• Citrus sections and melon balls

Midmorning Snack

• 1 ounce trail mix

Lunch: Salad Nicoise

• 3 ounces grilled tuna steak, 3 steamed red potatoes, 5 olives, and steamed green beans arranged on a bed of mixed greens
• Drizzle with 2 teaspoons olive oil and 1 tablespoon red wine vinegar

Afternoon Snack

• 1 cup low-fat plain yogurt with 1 cup strawberries

Dinner: Spaghetti Marinara

• 1 cup cooked whole-grain pasta tossed with 1/2 cup marinara sauce and topped with 1 tablespoon grated pecorino Romano cheese
• 1 small whole wheat roll
• Small side salad with olive oil and vinegar or light dressing

Sunday

Breakfast

• 1 cup muesli cereal with 1/2 cup nonfat milk
• 1 piece whole fruit or 1 cup seasonal fresh berries

Midmorning Snack

• Cut carrots and bell pepper strips with 1 tablespoon light dressing

Lunch: Chopped Vegetable and Bean Salad

• Chopped romaine lettuce, cucumbers, bell peppers, carrots, olives, and tomatoes tossed with 1/4 cup each cannellini beans, garbanzo beans, and hearts of palm
• Drizzle with 2 teaspoons oil and vinegar

Afternoon Snack

• 1 cup fortified soy milk with 2 fig cookies

Dinner: Veggie Burger

• 1 veggie burger with lettuce, tomato, and red onion on a toasted soft whole wheat roll
• Side salad of mixed greens and vegetables with olive oil and vinegar dressing

No Pain No Gain!

Today I am smiling as I write this post because I have received comments and feedback about my post and that is all I was wanting back from you guys. Good or bad this allows me to change my blog and add or take away things to hell you all understand better. I am trying to help the best way I can and I hope that I am making it easier for you all that follow my blog to find good workouts without hassle. If you have truly are following the workout routines and diets than there should be clear results on your body and if not then you are not as focused as you should be. This week I am gonna keep that same type of workout going with the lifts so remember be safe in the weight room and always have a lifting partner. The Picture above is they best way to put it for everyone reading, "Either you do it, or you don't".

Monday - Chest and Triceps
Chest
Exercise	Sets	Reps
Dumbbell Bench Press	4	8, 8, 6, 6
Incline Bench Press	4	8, 8, 6, 6
Cable Crossovers	4	8
Triceps
Exercise	Sets	Reps
Close Grip Bench Press	3	8
Lying Tricep Extension	3	8
Rope Pulldowns	3	8
Notes
Each week switch dumbbell bench press with barbell bench and incline bench with incline dumbbell press.

Abs and Cardio
Workout Schedule
Exercise	Sets	Reps
20mins core strength exercises (see ab exercises section for core strength exercises), followed by 1 hour of low intensity cardio or 45mins of HIIT

Wednesday - Back and Biceps
Back
Exercise	Sets	Reps
Exercise	Sets	Reps
Wide Grip Pull Up	4	8 (slow)
Close Grip Pull Down	4	8, 8, 6, 6
Cable Row	4	8
Biceps
Exercise	Sets	Reps
Barbell Curl	3	8, 8, 6
Incline Bench Dumbbell Curl	3	8
Dumbbell Preacher Curl	3	8
Biceps
Wide grip pull up - finish sets off with slow negatives if you cannot do 8. If you can't do pullups, replace with heavy lat pull downs. http://www.muscleandstrength.com/workouts/20-6-day-weight-cardio-cutting-workout.html If you don't know or understand what some of these lifts are please use YOUTUBE for demonstrations. MONDAY BREAKFAST 1 Cup Skim Milk 1 Orange, medium 1 Cup Cheerios Cereal MORNING SNACK 1 Cup Cantaloupe Melon LUNCH Vietnamese-Style Beef & Noodle Broth 1 Whole-Wheat Pita Bread, small 1 Cup Skim Milk 1 Fudge sickle, no sugar added AFTERNOON SNACK 2 Tablespoons Prepared Hummus 3 Ounces Celery Sticks DINNER 1/2 Cup Cooked Brown Rice Green & Yellow Beans with Wild Mushrooms Roasted Cod with Warm Tomato-Olive-Caper Tapenade 1/2 Banana, small TUESDAY BREAKFAST 1 Cup Skim Milk 1/2 Banana, small 1 Cup Bran Flakes Cereal MORNING SNACK 1 Fruit & Nut Granola Bar LUNCH Spicy Thai Shrimp Salad 2 Cups Romaine Lettuce, shredded 1 Whole-Wheat Pita Bread, small Chocolate-Raspberry Frozen Yogurt Pops AFTERNOON SNACK 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener DINNER 1 Cup Steamed Brussels Sprouts Almond-Crusted Chicken Fingers 2/3 Cup Cooked Couscous 1 Peach, medium WEDNESDAY BREAKFAST 1 Whole-Wheat English Muffin 1 Cup Skim Milk 1/2 Cup Blueberries 1 Teaspoon Fat Free Cream Cheese MORNING SNACK 1 Apple, small LUNCH 1 Cup Tossed Salad Mix 1 Tablespoon Fat Free Blue Cheese Salad Dressing Spanish Tortilla 1/2 Cup Fresh Pineapple 1 Slice Reduced-Calorie Oatmeal Bran Bread AFTERNOON SNACK 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener DINNER Simple Sautéed Spinach 1 Cup Skim Milk Shrimp with Mango & Basil 1/2 Cup Cooked Quinoa 1 Nectarine, medium http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_meal_plans/7_day_weight_loss_diet_meal_plan?pC=1200&pT=7day_diet&pD=1\ The foods and ingredients in the diet are pretty simple to find but if there is any problem you can use GOOGLE or leave a comments. Good Luck!

GO HARDER!

I still haven't received any comments about the post so I am assuming that everything is going well and there are no questions. The past workouts have been more cardio based and training you guys to control breathing and strengthen your lungs. However, this week I would like to switch it up a little and add some lifting to the routine, such as they were in the beginning. I have found a site that gave a great workout and has even provided pictures to help people that aren't familiar with the lift. So I will post some of the pictures of the more obvious ones and also post the site so that you can go there if there is anything else you need to see. Remember you must make these small habits of working out and eating healthy your lifestyle in order to reach your goals, don't quit, keep trying even when things seem much more than you can bare! Motivation is what gets you started. Habit is what keeps you going. -Jim Ryan


THURSDAY (optional)
Light Cardiovascular Exercise Such as Walking (Try for 30–45 Minutes at a Brisk Pace)

FRIDAY
Total-Body Strength Training Workout with Leg Emphasis. Repeat entire circuit twice.
Exercise	Repetitions	Rest	Sets
Squats	10-12	30 seconds	2
Bench Press	10	30 seconds	2
Pulldown	10	30 seconds	2
Traveling Lunge	10-12 each leg	30 seconds	2
Military Press	10	30 seconds	2
Upright Row	10	30 seconds	2
Step-Up	10-12 each leg	30 seconds	2
Triceps Pushdown	10-12	30 seconds	2
Leg Extension	10-12	30 seconds	2
Biceps Curl	10	30 seconds	2
Leg Curl	10-12	30 seconds	2

SATURDAY
Total-Body Strength Training Workout with Ab Emphasis. Complete one set of each ab exercise*
Exercise	Repetitions	Rest	Sets
Traditional Crunch*	12-15		1
Bent-Leg Knee Raise*	12-15		1
Oblique V-Up*	10 each side		1
Bridge*	1 or 2		1
Back Extensions*	12-15		1

http://www.freedieting.com/circuit_training.htm

DIET

Thursday

On rising
Lemon water

Breakfast
Mixed berry smoothie made with 200ml skimmed milk and ¼ cup low fat yogurt and one tsp honey.

Lunch
Three small falafel patties on one small wholemeal pita bread with ½ cup tabouleh salad and two tbsp hummus.

Snack
Herbal tea; four apricot halves.

Dinner
Stir fry chicken made with 120g chicken breast, carrots, snow peas, capsicum, 10 roast almonds, one tbsp sesame oil, one tbsp low sodium soy sauce and ½ lemon juiced.

Total water: two litres

Friday

On rising
Lemon water

Breakfast
Two slices of toasted rye bread with four slices avocado, smoked salmon, rocket and six cherry tomatoes. Cup of tea with skim milk.

Lunch
10 small pieces sushi. Two plums.

Snack
Skim milk coffee.

Dinner
Grillled octopus salad with baby English spinach, five olives, sliced cucumber, tomatoes and onion with lemon vinaigrette.

One cup mixed paw paw and blueberries with three tbsp skim yoghurt, one tsp pumpkin seeds and one tsp sunflower seeds.

Total water: two litres

Saturday

On rising
Lemon Water

Breakfast
Small can baked beans on two slices wholegrain toast. Cup of tea with skim milk.

Lunch
Smoked trout salad with ½ cup smoked trout, ½ cup bulgur, three slices avocado, five cherry tomatoes and horseradish cream made from two tbsp low-fat plain yoghurt and one tsp horseradish cream.

Snack
Skim milk coffee; 10 grapes.

Dinner
Small piece homemade lasagne (approx 7x10cm) served with a mixed green salad.

1 apple

Total water: two litres

Sunday

On rising
Lemon water

Breakfast
Untoasted muesli (½ cup) with skimmed milk and 10 strawberries. Cup of tea with skim milk.

Lunch
Three medium slices roast turkey with steamed green beans, medium corn cob, three small boiled potatoes and small serve of gravy and one tbsp cranberry sauce.

Snack
Skim milk latte; one small piece un-iced carrot cake.

Dinner
Scrambled eggs made with two eggs, one medium grilled tomato.

1 medium nectarine

Total water: two litres

http://womansday.ninemsn.com/health/diet/994270/weekly-diet-plan

Back To Work!

Its always harder starting up rather than to just keep going in the first place. Remember to finish what you start Always! I want to instill hard work and determination my readers must be able to see it through, understanding that you can't wait for what you want you have to go get it and make it happen. Effort will get you the results you want! And this is all about results everything is considered to be good or bad based off of the results they generate. Once again this is not for anyone else but yourself if working hard to lose weight for yourself to look better isn't enough motivation than find something that makes you harder but never do so to please others.

Diet
Monday: baked chicken, green peas, mashed potatoes and wheat roll
Tuesday: grilled tilapia, and corn
Wednesday: Ceasar Salad w/grilled chicken

Workout
Monday: 2.5 mile jog, dumbell lunges 10 each leg, back squats 3 sets 10 reps, hip thrusts 3 sets 15 reps, stretch
Tuesday: 30 min. treadmill run, bench press 3 sets 8 reps, dumbell curls 3 sets 10 reps, shoulder press 3 sets 10 reps, stretch
Wednesday: 5 mile walk, dumbell box step ups 3 sets 15 reps, air squats 3 sets 25 reps, calf raises 4 sets 20 reps, stretch

You Can't Do the Work or You Won't?

Have a good weekend? Hopefully you did and are now ready to WORK! I will not assign any workouts that are ridiculously hard because i want you guys to improve your health and shape but not die in the process, so prepare yourselves mentally and physically. It is so easy to settle and become complacent with how you are now, don't let work discourage you, work is your very best friend. Perseverance is KEY this is what separates you from everyone else that wants change but isn't determined to make a change. SEE IT THROUGH! See what you want, follow a plan, and finish. Do what you have to, to get what you want. Always Remember, "Excuses are useless. Results are priceless."

Diet
Monday: Baked shrimp w/ brown rice, green beans, dumplings
Tuesday: Grilled sliced turkey w/ low fat gravy, corn, dinner roll
Wednesday: grilled bacon ceasar salad

Workout
Monday: 2 mile run, box squats(light weight) 5 sets 5 reps, dumbell lunges 5 sets 8 reps each leg, 50 squat jumps, stretch
Tuesday: 4 mile walk, dumbell curls 3 sets 10 reps each arm, dumbell sholder press 3 sets 5 reps, bench press 3 sets 5 reps, 100 push-ups, stretch
Wednesday: 3 mile jog, 100 crunches, 100 sit-ups, 100 push-ups, stretch