Single-Leg Deadlift:


This is an advanced deadlift. It is a great exercise to target the hamstrings and glutes. It's also great to build balance and stabilization in the body.


Begin by holding a dumbbell in one or both hands. Standing on one foot, pivot at the hip bringing the dumbbells torward your foot. The other leg goes up in the air for balance.

EXERCISE OF THE WEEK

Dumbbell Hack Squat:


Place two Olympic plates on the ground and stand shoulder-width apart with your heels on the plates.
This can be done while holding weights, but not necessary for novice lifters.


Keeping your chest up and shoulders back, lower your body into a seated position and return to standing position with your knees slightly bent.

Core Superset

In this video I perform a core superset, or back-to-back exercises that work the same muscle group.



On the first exercise, start in a plank position with a slider under your feet, slide your feet toward your hands to form a peak and return to the planking position, then repeat.



Next exercise is an ab crunch on a dyna disk. Start by sitting on the ground, lean forward and place the disk under your lower back, then begin crunching. Note: do not let your glutes or your back touch the ground!

Ostrim meat snacks!

OSTRIM is the first sports nutrition, low fat, high-protein meat stick made from a combination of Ostrich and the leanest beef available. The 42 gram (1.5 oz.) OSTRIM Meat Stick contains essential and non-essential amino acids, has high protein (14 grams), and is 96% fat free!




Ostrim Beef & Ostrich Meat Stick - Barbeque Serving Size: 1 Stick (42g)
Calories 80
Calories from Fat 15
Protein 14 grams
Total Fat 1.5 grams
Saturated Fat 0.5 grams
Cholesterol 25 mg
Potassium 540 mg
Sodium 360 mg
Carbohydrates 2 g
Sugars 1 g
Calcium (2%), Iron (10%).

OSTRIM Meat Sticks are delicious, healthy, and doesn't require any refrigeration. Check 'em out if your always on the go and need something more than protein powder or bars!

The importance of working out your legs

Working out legs is important to reach any fitness goal and it enhances daily life by promoting balance in the body. For those who want to lose weight, working out legs burns the most calories, especially when done in a circuit (back to back exercises with no rest in between). Hitting legs is also critical for someone wanting to gain mass. Going intense and heavy on leg day increases secretion of hormones like testosterone and growth hormone throughout the body, allowing one to gain more muscle mass in the upper body as well as the lower.

Does drinking raw egg whites really work?

The human body cannot completely and safely digest a raw egg white and also poses the threat of Salmonella. Avidin, which is found in raw egg whites, blocks the uptake of Vitamin B6 (Biotin) causing a vitamin deficiency. You must cook the egg white to neutralize the Avidin and allow your body to safely digest the protein and utilize all its Amino acids.

For those looking to get the convenience of drinking egg whites, without the digestive and health disadvantages, Egg Whites International makes a 100% natural pure egg white liquid protein that is pasteurized and salmonella tested, USDA approved and kosher. The filtering process makes it very easy to drink and mix. The drink is 100% bioavailable which means your body uses all of the protein that you take as opposed to whey proteins which only reaches 70-80% bioavailability. 

Power up your brain with diet and exercise

Throughout your life, your neural networks are constantly rewiring themselves in response to your diet, exercise, work, and social habits. I will talk of some ways that you can tap into this ability of your brain to change its own structure and function through exercise and diet in order to achieve peak mental fitness.

• Forty minutes of aerobic training 3 times a week can increase the size of the hippocampus (lobe in the brain) by 2 percent, which will lead in improvements in memory.

• Sixty minutes of strength training 3 times a week can help improve short and long term memory performance and attention as you age.

• High-intensity intervals or resistance training spikes your levels of healthy brain hormones by releasing a protein called brain-derived neurotrophic factor (BDNF). Two 30-minute sessions a week is enough.

• Your brain uses up an abundance of fuel, so to keep it working properly you need to eat heart-healthy foods such as lean protein, good fats, whole grains, and antioxidant-rich fruits and vegetables.

In order to keep your brain "fit" you must exercise at least 3 days a week intensely. This includes weight training and cardio. Also you must have a balanced and healthy diet, eating every 2-3 hours.