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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Rockland County Fitness – Strengthen Your Core in 12 minutes a Day

They’re the most neglected muscles in your body.
And, if not strengthened, they can make you more prone to back injury.

I’m talking about your core.

Today I’d like to share with you 3 quick exercises you can do to ensure your core stays strong, helping you prevent pain and injury.

Yours For Health,
JZ

Strengthen Your Core in 12 Minutes a Day

If you suffer from back pain — or want to avoid it altogether, you’ll need to strengthen your core.

Strengthening your core is what allows you to do those everyday tasks (i.e. carrying the groceries, bending over to pick something you dropped, moving boxes, etc) and not get hurt doing them.

Plus, strengthening your core will give you better posture and keep you mobile well into your “Golden years.”

Here are three exercises you can do everyday (best of all, you can do them in as little as 12 minutes!):

Superman – Lie on your stomach. Stretch both your arms out in front of you. Make sure both your legs are straight behind you. To do a rep, lift your head, chest, arms and legs off the ground. You’ll feel your lower back tighten. When doing it correctly, you’ll look like Superman flying through the air. Hold this position for 3 – 5 seconds. Now go back to the starting position. Repeat 10 times.

Plank — Lie face down. Now get into a pushup position. Lower your forearms so that they are touching the floor. Keep your legs straight behind your. Only your forearms and toes should be touching the ground at this point. Now tense your abs and keep your back straight. Hold this position for 10 – 20 seconds. Repeat 5 – 10 times.

Side Plank- To do these, lie down on your right side. Now bend your right elbow, palm facing down. Put your left leg on top of your right and make sure they’re stretched out. Now lift your body (like you did in the plank) except this time, all that should be touching the floor is your right forearm and right toes. Stretch your left hand out towards the ceiling. Hold for 10 – 20 seconds. Repeat 5 times and then do the same on the left side.

Don’t worry if you can’t do all three exercises as outlined here at first. If all you can do is one rep, that’s fine.

Gradually build up. But most importantly, make sure you do these exercises every day to build a strong core that’ll help you relieve back pain, prevent future injuries and keep you walking taller.

Strengthening your core is just one of many things you should be doing to keep yourself fit and healthy.

That’s why if you’re sreious about taking control of your health and losing that stubborn fat, I highly recommend you take advantage of your free Fitness Consultation (an $87 value).

There’s no obligation. And it’s completely free, no strings attached.

During this consult, you’ll receive detailed, actionable info on how to rev up your metabolism, burn fat faster, and stay healthy year-round.

Best of all, all this advice will be tailor-fitted to YOUR body and YOUR metabolism.

That means this is information you won’t find in a book or on the Internet.

To get started today, click here.

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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

4/16 ” Lets get our swole on”

4/16    Today we’ll get go through a killer Upper Body circuit….

60/60    (60 sec for ea. excer/60 sec off hold diff. plank variations)

Db bench press

CG handle Inv rows

Keiser Push/pull

Db cln’s

crazy ropes

4/15 ” I love TABATAS”

4/15… 20/10 Tabatas

a) x band walk/ lat lunge

b) sandbag shouldering/Croc drag

c) Step + curl to press/ Rev lunge ( slide board)

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

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

4/12 ” OK who pissed off Lou!!”

“OK Who Pissed off Lou”

As of recently I realized that people were possibly not pushing themselves as hard as they should… to answer the question I pissed at everyone and now we’ll step the workouts up a notch to that dreaded uncomfortable zone…..

Here goes:

Rotary DL’s w/ Barbell x 10 ea

Step up + curl-> press x 10 ea. leg

Burpbeesx 10

KB DL-> HP x10

Rot Slamsx 20

Seal Jacks x20

Jump rope x50 skips

DO THIS FOR  3RDS have fun

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