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

Work For What You Want!

Hey guys, how has the week been? How are the diets & workouts? these questions I want to know the answer to. I really want to know if this blog is helping people to achieve their goals and dreams of living a healthy lifestyle. I know that it isn't a easy thing to do everyday, if so everyone would be fit; however, if it really means allot to you then you will get the work done! You must make a plan! put it down on paper and post in a place that you look everyday so that you wont ever forget it. Schedule the days you can workout and have time for grocery shopping to get things needed to cook healthy foods listed in the diets.

   Sun.                                    Mon.                                                      Tues.
1 Hour Hike                      30 minutes - Swim at YMCA                 30 minutes - Hike after
work          

                                         20 minutes - Perform full-body
                                          strength training


   Wed.
1 hour - Evening Salsa Dance Class


http://www.myfooddiary.com/resources/ask_the_expert/exercise_routine_weight_loss.asp

This should be a nice change of workout for you guys very different but still uses the same muscles and targets the body fat.

Monday

Breakfast

3 Scrambled Eggs
1 large grapefruit

Snack

25 almonds

Lunch

Turkey Wrap
1 apple

Snack

1 piece of string cheese

Dinner

Spicy Chicken and Pasta
Side salad and 2 Tbsp olive oil/vinegar dressing

Tuesday

Breakfast

2 Tbsp of peanut butter with 1 piece of toast
1 banana

Snack

2 small boxes of raisins

Lunch

Leftover Spicy Chicken and Pasta

Snack

0% fat Greek yogurt

Dinner

Miso Salmon
2 cups of broccoli

Wednesday

Breakfast

Lean Eggs and Ham
1 large grapefruit

Snack

25 almonds

Lunch

Black Bean and Cheese Burrito
1 apple

Snack

1 piece of string cheese

Dinner

Veggie Burger and bun
Salad with 4 Tbsp olive oil/vinegar dressing
1 serving of sweet potato fries

http://www.womenshealthmag.com/fitness/six-week-weight-loss-meal-plan-week-1

This diet is made for women but is healthy for both sex and i expect everyone to use it the same way and achieve great results.

Get Fit!

I didn't receive any comments on my last post,so I am assuming that the workout was good and satisfying as well as the diet. The sites I chose to get the workouts and diets from are sites that many people use often and leave great feedback for the sites reviews. Today I will use different sites to provide you guys with a workout and a diet. Remember to stay focused on your goals of losing weight and becoming the best you.

Wednesday

On rising
Lemon water 

Breakfast
Two slices wholegrain toast with one tsp honey and two tsp tahini; two small plums. Cup of tea with skimmed milk. 

Lunch
One cup wholemeal pasta with two tbsp pesto sauce and one cup green salad with vinaigrette dressing. 

Snack
Skim milk coffee; one row dark chocolate. 

Dinner
Medium-sized fillet steak with one cup cooked English spinach and salsa made from one small onion, five medium sized olives, one large tomato and lime juice. 

Total water: two litres 

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

this diet has been used by many please comment and let me know how it works.

Workout

30 minutes on cardiovascular equipment of your choice

Friday: Cardio and Lower Body

• 5 minute warm-up on cardiovascular equipment of your choice
• 10 minutes jogging on the treadmill
• 5 minute cool-down
• 3 sets of lunges with dumbbells
• 3 sets of squats with dumbbells
• 3 sets of seated calf raises with dumbbells
• 3 sets of side lunges with dumbbells

Saturday: 20 minutes on the stationary bike

Please let me know how this works so I can make adjustments