Rockland County Fitness Weekly Healthly Recipe

Eat Yourself Thin

Simple Summer Smoothie
(Serves Four)
1 banana
1 cup frozen strawberries
1 cup frozen blueberries
1 cup frozen cherries
4 ice cubes
1/2 cup orange juice
3/4 cup vanilla yogurt
1/2 teaspoon honey (optional)

1. Place the banana, strawberries, blueberries, cherries, and ice cubes into a blender. Pour orange juice, vanilla yogurt, and honey. Puree until smooth.

Prep: 10 mins
Ready: 10 mins

Amount Per Serving – Calories:140 / Total Fat: 1.3g / Cholesterol: 2mg / Sodium: 33mg / Total Carbs: 31.3g / Dietary Fiber: 3.6g / Protein 3.5g
Recipe from AllRecipes.com.

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Lose Your Belly Fat Before The End of Summer

Hope you had a great Fourth of July!
For most folks, it’s a time to get together with friends and family — which ultimately leads to
eating a lot of great-tasting food that isn’t so great for your waistline!

Now that the holiday’s over, it’s time to get back into a healthy mindset. That’s why if you’ve been wanting to lose a little fat around your belly, you’ll want to pay special attention to today’s article.

Lose Your Belly Fat Before The End of Summer

Want a slimmer waistline in a few weeks’ time?
It’s certainly possible. And easier than you may have thought.

When it comes to losing that bulge around the middle, most of the advice you’ve probably heard is completely wrong.

It’s not surprising. There are quite a few myths out there when it comes to getting a flat stomach.

For example:

* “You’ve got to do 100s of crunches to lose that belly”
* “You need to diet (i.e. starve yourself)”
* “All you need is XYZ brand’s diet pill.”
* “Do hours on end of traditional low-intensity cardio, like walking on the
treadmill.”

The truth is that it’s not that complicated to lose your abdominal fat.

Here’s all you need to know:

Eat right. This means eating properly to fuel your body, boost your metabolism and burn more fat. Avoid all junk foods, including fried foods, soft drinks and heavily processed foods. Stick to foods that have one or two ingredients max. That means good protein sources (like chicken, fish and eggs), plenty of fruits and vegetables, and healthy fats (nuts, olive oil, flaxseed oil, avocados, etc.) Also, try to eat 4 – 6 small meals
evenly spaced throughout your day.

Train with weights. This one’s a given. Train 3 -4 times per week. Focus mainly on compound
movements. This means the “tough” exercises like squats, deadlifts, bench presses, barbell rows, etc. These are effective at building muscle and priming your metabolism to burn fat like nobody’s business. Plus, these kinds of exercises are more functional and will provide the strength you need to go about your day-to-day life.

Do cardio smartly. Once you’re eating healthy and working out with weights, it’s time to add in a little cardio. But not the kind of cardio you see everyone else at the gym do. The goal isn’t to see how long you last walking on the treadmill.

Instead, you’re going to do High Intensity Interval Training (HIIT).

Simply put, this means alternating between all-out exertion and resting. For example, if you’re on the treadmill, you’d warm up for the first 2 minutes, then sprint as fast as you can for 1 minute. Then rest the next minute. Do this for 9 more sets of 1 minute exertion followed by 1 minute rest. Doing cardio this way burns more calories in less time, since you’re “upping” the intensity factor.

So there you have it. Follow these three tips starting today and you’re bound to lose some belly fat before Summer’s out.

And if you’re truly serious about changing your health and fitness once and for all, take
advantage of your FREE Fitness Consultation (an $87 value).

During this consult, you’ll receive detailed information on how to get fit that’s tailored to
YOUR body.

Get Your FREE Consult Here

This means that you’ll be on the path to burning
fat and getting the slim body you’ve always wanted
in no time at all.

There’s no obligation and it’s totally and
completely free. To sign up,  click here

4/19 ” Southern Hemisphere”

4/19

lets start today with (2) 40/20 time interval of :

a1)barbell squats

a2)alt lunges

b1) toe touch

b2) barbell twist

finish off with a killer leg circuit

spl sq’s x 8 ea

rev lunge x 8ea.

sl stepups x 12 ea.

sq jumps x 24

@ 3rds

4/18 ” Karma’s a b@!$*”

4/18  today we’ll do some traditional tabatas (20/10″s)

a) x band walk(bear crawl)/ lat lunge

b) sandbag shouldering/ Croc drag

c) step up + curl/ rev lunge ->press

d) 1/2 getup/ Flr press+ tri ext

4/17 ” Ultimate Fighter”

4/17 ” Ultimate Fighter”

DB Cleans x 20

Box Jumps x 15

Db Cln/Press x10 ea

plank-pushup x 20

jump rope x 50 skips

4/13 ” Get er Done!!!!”

4/13

1)DA KB swing & CLN

2) Ab wheel

3) Sandbag Shouldering

4) side to side pushup

5) 1 hand MB slam

4/7 ” Tribute to the Terminator”

4/7 ” Tribute to the Terminator”

Well this morning I woke up and saw the Origianl terminator was on TV…started watching it and realized ” Oh Snap Im going to be late” gotta run…hence the Terminator workout….

                                                         

 Circuit 1)      Floor Press x 5/5/3/3/2

                          Plank+ shldr Touch x 10 touch’s

                          front+ side raise x 8 ea.

 Circuit 2)  Chinup @ AMAP

                      TRX “T” Rows x 15

                       Curl to Press x 10

LIES, LIES and MORE LIES

Hi people within this writing I plan on taking you behind the scenes and showing you what’s going on behind the curtain the fitness industry has magically pulled in front of everyone’s eyes. So, instead of boring you with all of the details here – I’m going to show you the reasons WHY you have been lied to and WHO is responsible for feeding you all of these vicious LIES.

#1. Why “Fitness Gyms” Suck – And How They Fool You With “False Fitness”.

If you are the typical American, you’ve seen em’ – They are fluffed up with expensive chrome “exercise” equipment and wall to wall carpeting. They have the AC on so cold that the only way to break a sweat is to train in an Eskimo’s Parka Jacket. They are teaming with ravenous, pencil-necked personal trainers seeking to sink their teeth into your wallets and suck you dry of money and hope. I am talking about the Wal-Mart sized “Fitness Factories” that have been littering the American landscape since Arnold released Pumping Iron in the late 70’s. – I am talking about Fitness Gyms!

Read more

No Time – No Problem “YOUR 15 Minute Fat Loss Solution”

No Time – No Problem “Exclusive 15 minute workouts” to whip you into shape just in time for summer

I hear it all the time. It seems like no-one has time to work out anymore…

“I get home too late from work”

“I have to leave to early in the morning for work”

“I have too many other things to do that are more important to work out, and by the time I’m done with everything it’s either too late or I’m totally wiped out”

These are just a few things I hear people say every day as to why they don’t work out!
To me these are just excuses!

Read more

3/31 ” I want to pump you up, Arnold style”

3/31 ” I want to pump you up, Arnold style”

       ” 355″ method.. what that means is 3 excer. 55 reps of each.

         Excercises- Chinup/Sumo DL/Inc Bench Press

          * start at 10 reps of each excercise for the 1st round, then 9 reps and work down accordingly all the way to 1 rep…*

          After this hit a reverse bench crunch/ab wheel – 3 sets of 15 reps ea.

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