Prone Incline Bicep Curls

Prone Incline Bicep Curls:

This is a great exercise to isolate the biceps and switch it up for maximum gains! In this video I'm using a Hammer Strength row machine, but if this is not available in your gym you can use an incline bench.

Keep your elbows in as you perform this and contract the bicep until your arms are fully flexed. Lower all the way down and repeat.

Variations: I am using an EZ Bar in this exercise, but you can use dumbbells or even cables as well.

Super Extreme Fat Loss Workout

Try this circuit with minimal breaks in between sets. 0-15 seconds rest in between sets ONLY!!

For more advanced populations, go through this circuit up to 5 times.

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Benefits of Healthy Fats

Choosing healthy/unsaturated fats can:

-Raise GOOD cholesterol levels
-Lower triglyceride levels and blood pressure
-Reduce the risk of heart disease (a leading cause of death in the US)
-Reduce risk of inflammatory diseases and some types of cancer
-Helps the body absorb vitamins K, A, D, E
-Protects the cell walls

Whole Wheat is NOT as Healthy as You Think!!

Whole Wheat is NOT as Healthy as You Think!!

Eating 2 pieces of whole wheat bread is like eating 2 tablespoons of sugar!!

This causes the insulin in the body to spike, thus making you store more fat! Not to mention the increased risk for obesity and diabetes.

Additionally, simple carbs such as wheat and sugar will give you that "sugar high" and then very low levels of energy shortly after. This will cause your appetite and sugar cravings to increase.

The solution??

Stick with complex carbs such as oats, brown rice, sweet potatoes, and quinoa.

Body Solid Bicep Bomber

TRAINING GEAR SPOTLIGHT: The Body Solid Bicep Bomber is the perfect apparatus to isolate the biceps during a curl! Used by many elite bodybuilders including Arnie himself! Check out the Bicep Bomber by Body Solid and take your arms to the next level!

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Fat Gripz

TRAINING GEAR SPOTLIGHT:

Are you looking to take your arms/forearms to the next level?

Check out Fat Gripz for a wider barbell or dumbbell and feel the difference in the pump!!

Plank with Dumbbell Transfer

Plank with Dumbbell Transfer:

This exercise is an advanced variation of the Plank you all love so much!

Start in a planking position, with a dumbbell by your side. Transfer the dumbbell from one hand to the other and place on the other side. REPEAT

NOTE: Keep your glutes and core TIGHT while performing the exercise

Dragon Walk

Dragon Walk:

The Dragon Walk is a great exercise to work the chest and shoulders with the push-ups, while hitting the core with the mountain climbers at the same time! Quite a challenging exercise for beginners, so if your new to the gym you should start with regular push-ups until mastered.

As you perform this exercise make sure to touch elbow to knee (same side) and get as low as possible in the push-up. Repeat.

Soda = Bad!

Single-Leg Burpee

Single-Leg Burpee:

Most of you who have been in the gym for some time have gotten aquinted with the 'burpee' - and love it of course!

Here we are performing the burpee with one leg. This makes it much harder to do because there is less stability and we are placing more weight/resistance on each leg.

NOTE: Make sure you master the regular burpees before attempting it with one leg!

Leg Superset!

Bear Squat to Box Jump:

In this video, my client is doing a superset or back-to-back exercises during leg day.

Begin on the Bear Squat machine and perform 10-15 reps going low.

Next, go to the box and immediately do 10-15 box jumps.

NOTE: Supersets is one great way to break out of "the plateau."

Standing Cable Bent-Over Chest Fly

Standing Cable Bent-Over Chest Fly:

This is a great way to switch up your chest routine. Set the cables overhead just above shoulder height. Grab hold of the cables with slightly bent elbows and lean down almost parrallel to the ground. You will want to stick your glutes out and keep your chest up while performing this exercise.

NOTE: For most effectiveness, make sure to squeeze the pecs at the end of the positive motion and slowely release.

Incline Prone Dumbbell Row

Incline Prone Dumbbell Row:

Set the bench at a 45 degree incline, and stand facing the back-rest with your chest up and leaning on the bench. Pull your elbows straight up into the air with your arms at a 90 degree angle and squeeze the traps (back) muscles and slowely release. REPEAT

Stability-Ball Jackknife to Shoulder Press:

Begin with your ankles on the stability ball in the modified plank position. Perform a jackknife by rolling the ball towards your hands, squeeze the abs, locked out knees, and make a peak with the hips. When you hit the top of the jackknife, perform a shoulder press and return to the plank position. REPEAT.

NOTE: If the shoulder press is too advanced, you may also perform a push-up after you do the jackknife.

How to Increase fiber in your diet !!

Getting fiber in your diet is neccessary to good health. Most people these days are not getting enough fiber daily. The institute of medicine gives the following daily recommendations:

	Age 50 or younger	Age 51 or older
Men	38 grams	30 grams
Women	25 grams	21 grams

Here are some reasons why fiber is so important and tips on how to make it happen from day-to-day!

• Fiber helps lower cholesterol levels! Beans, oats, flaxseed, oat bran are some that help lower cholesterol levels by lowering bad cholesterol levels from your body.
• Helps with proper bowel movements. Not only does it help make your bowel movements better, a high-fiber diet can help lower many diseases like of the colon.
• Helps achieve healthy weight! Eating enough fiber daily makes the body feel satied and overeating is less likely. Also it is an "energy dense" food meaning that they have fewer calories for the same volume of other foods.
• Helps control blood sugar levels. This is especially important for individuals with diabetes because it helps maintain healthy blood sugar levels.

HOW TO DO IT!

• Eat more whole-grain breads, cereals, pasta, and rice, as well as more fruits, vegetables, and legumes.
• Eat fruits and vegetables with the peel, if possible. The peel is high in fiber.
• Add legumes—such as lentils and pinto, navy, kidney, and black
beans—to casseroles and mixed dishes.
• Substitute whole-grain flour for all-purpose flour in recipes
whenever possible.
• Use brown rice instead of white rice.
• Substitute oats for flour in crumb toppings.
• Choose high-fiber cereals.
• Choose whole fruits rather than fruit juices.