Get Your "QUICKSHOT" Glutes Exercises by Bikini IFFB Pro and Finish With An Awesome Reciepe

Even if your not competing, focus on glute muscle development to achieve strength with balance and stability. Not to forget, every lady wants a good derriere! I really like this video.  This is a great glute rountine and IFBB Pro Callie Bundy explains valuable points that you want to keep in mind when hitting these exercises. She knows her stuff!

Watch video all the way through with a note pad to write down these vauable points and take it to the gym! (Advise: Before beginning any exercise program, consult with your primary care physician.)

note: To challenge yourself increase weight with each set

Circuit 1

Moderate intensity

1) Hip Thrusts 12-15 reps 

2)Smith Machine- Squats 12-15 reps

3) Bulgarian Split Squats 12-15 reps per leg

Circuit 2

Moderate intensity

4 sets

1) Leg press 12-15 reps

2) Romanian Deadlift Stiff leg (RDL) 12-15 reps

3) Dumbell Sumo Squats 12-15 reps

If you need proper instruction, call me (Andrea T.) to set up a complimentary consultation. 760-658-4708 

 

Finishing of your workout with ITALIAN CHICKEN SKEWERS

 Marinate the chicken in a quick savory mixture of tomato paste, olive oil, lots of garlic, and fresh parsley for the perfect accompaniment to grilled veggies over a bed of leafy greens.  TOTAL TIME: 0:25  PREP: 0:15  LEVEL: EASY  YIELD: 8 SKEWERS  INGREDIENTS  1 lb. boneless skinless chicken breasts, cut into large cubes  kosher salt  Freshly ground black pepper  2 tbsp. tomato paste  1/4 c. extra-virgin olive oil, plus more for drizzling  3 garlic cloves, minced  1 tbsp. chopped fresh Italian parsley, plus more leaves for garnish  8 skewers, soaked in water for 20 minutes  DIRECTIONS  Season chicken with salt and pepper. Make marinade: combine tomato paste, olive oil, garlic cloves, and chopped parsley in large bowl. Add chicken and toss to fully coat. Refrigerate 30 minutes.  Preheat grill to medium-high. Skewer chicken and bread. Drizzle with olive oil and season with salt and pepper.  Grill, turning occasionally, until chicken is cooked through and bread slightly charred, about 10 minutes. Garnish with parsley.  Recipe courtesy of http://www.delish.com/cooking/recipe-ideas/recipes/a43679/italian-chicken-skewers-recipe/

Marinate the chicken in a quick savory mixture of tomato paste, olive oil, lots of garlic, and fresh parsley for the perfect accompaniment to grilled veggies over a bed of leafy greens.

TOTAL TIME: 0:25

PREP: 0:15

LEVEL: EASY

YIELD: 8 SKEWERS

INGREDIENTS

1 lb. boneless skinless chicken breasts, cut into large cubes

kosher salt

Freshly ground black pepper

2 tbsp. tomato paste

1/4 c. extra-virgin olive oil, plus more for drizzling

3 garlic cloves, minced

1 tbsp. chopped fresh Italian parsley, plus more leaves for garnish

8 skewers, soaked in water for 20 minutes

DIRECTIONS

Season chicken with salt and pepper. Make marinade: combine tomato paste, olive oil, garlic cloves, and chopped parsley in large bowl. Add chicken and toss to fully coat. Refrigerate 30 minutes.

Preheat grill to medium-high. Skewer chicken and bread. Drizzle with olive oil and season with salt and pepper.

Grill, turning occasionally, until chicken is cooked through and bread slightly charred, about 10 minutes. Garnish with parsley.

Recipe courtesy of http://www.delish.com/cooking/recipe-ideas/recipes/a43679/italian-chicken-skewers-recipe/

Dieting sucks! Struggling With Food Choices & How Much Is Okay?

To make it short and sweet, when it comes to choosing what to eat, think of, Good Fats, Healthy Carbs and Protein & what time of the day is it.

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To begin, download a food journal app like My Fitness Pal to your mobil device. This will make it convenient to keep track of your daily total caloric intake with out having to hassle with calorie counting. Simplifying the process is key!

Knowing your total calories for the day is important and being aware of how many calories each time you each is crucial to getting real results, without waisting your valuable time. For instance, my daily caloric intake is 1250, max 1500. I'll plug in what I'm eating before I eat it and it gives me my remaining amount of calories for the day based on my total amount calories. In the beginning you find yourself cutting it close before dinner is even near or maybe your not eating enough. This process will help you find balance and take control. Each day is a new day, start your day with implementing what you learned the previous days and your on your way to a healthier you and getting those results your working hard to get.

Protein

If you intensely workout regularly, it's advised to consume in grams what you weigh.If you don't work your muscles as intense, Still try to consume protein in each meal. A great guide of reference,   I weigh 125, I consume, or at least do my best to consume 125 grams of protein a day. The ideal source of protein is lean meats like,

Boneless, skinless chicken breast ( 5oz= 26.59g), Ground lean turkey ( 4 oz= 26.0g), White Fish 1 moderate size filet ( 6,1/4"x3x3/8" = 25.53g)

Do your best! To find out how much protein, also fat, carbs are in the foods your eating you can check out this great reference guide https://www.fatsecret.com/calories-nutrition/

Don't eat meat! If you don't eat meat, no worries. Just make sure your getting protein from another source and take a B-12 supplement.

Carbs

When it comes to carbs, think of veggies, sweet potatoes, yams, low glycemic fruits, like berries, green apples, etc. I have found that if you consume the majority of your carbs before 4pm you'll do good with no late night snacking.

The best time of day moderate amounts of carb consumption should be is in the morning before a challenging, brain powered day and before an intense workout. Dinner should consists of a good fat and a lean protein.

Good Fats

When you have an option to choose a dish with" not so good fats" vs. "good fats", always opt for the good fat. Good fats consists of avocado, olive oil, coconut oil, nuts, etc. To give you an example of an opt out, I'll go for avocado instead of sour cream or cheese. When cooking, high heat oil, I use coconut oil. Get rid of you vegetable oils and canola oil. Coconut oil is it's great substitute. When baking, olive oil is a great substitute as well. I've found when making brownies for the family during a special occasion, coconut oil has too much of a coconut flavor that over powers the brownies, but olive oil works great and you wont be able to tell the difference.  I will go into the differences of fats and saturated fats in an upcoming blog. Stay tuned for that! Good stuff to know!

While your waiting...

TO understand  more about not so good fats and good fats you can check out this cut/paste link below to read article. 

http://www.webmd.com/diet/obesity/features/skinny-fat-good-fats-bad-fats#1

Tip: Strawberries are a great pre-workout snack!

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Here's a great recipe to try out!

 

 Recipe from http://www.delish.com/cooking/recipe-ideas/recipes/a50415/garlic-sriracha-pork-stir-fry-recipe/  TOTAL TIME: 0:20  PREP: 0:05  LEVEL: EASY  SERVES: 4 SERVINGS  INGREDIENTS  1 lb. ground turkey  1 tbsp. coconut oil  2 garlic cloves, minced  1 onion, sliced  1 eggplant, cut into half moons  1 red bell pepper, cut into strips  1/2 lb. green beans, cut into 2-inch pieces  1/4 c. soy sauce  2 tbsp. unfiltered, raw honey  4 tsp. sriracha  1/2 c. Chopped cilantro  DIRECTIONS  In a large skillet over medium-high heat brown ground turkey, breaking up with a wooden spoon. Transfer to a plate, set aside.  Return pan to medium heat and warm oil, sauté garlic and onion until softened, about 4 minutes. Increase heat to medium-high; stir fry with eggplant and bell pepper for 2 to 3 minutes.  Meanwhile, in a small bowl combine soy sauce, honey and Sriracha; add to the skillet with green beans and turkey. Sauté until green beans are bright green and meat is warmed through.  Top with cilantro and serve immediately.   Judy Kim is a NYC-based food stylist, recipe developer, and photographer. She also writes recipes for her website   The Judy Lab  .

Recipe from http://www.delish.com/cooking/recipe-ideas/recipes/a50415/garlic-sriracha-pork-stir-fry-recipe/

TOTAL TIME: 0:20

PREP: 0:05

LEVEL: EASY

SERVES: 4 SERVINGS

INGREDIENTS

1 lb. ground turkey

1 tbsp. coconut oil

2 garlic cloves, minced

1 onion, sliced

1 eggplant, cut into half moons

1 red bell pepper, cut into strips

1/2 lb. green beans, cut into 2-inch pieces

1/4 c. soy sauce

2 tbsp. unfiltered, raw honey

4 tsp. sriracha

1/2 c. Chopped cilantro

DIRECTIONS

In a large skillet over medium-high heat brown ground turkey, breaking up with a wooden spoon. Transfer to a plate, set aside.

Return pan to medium heat and warm oil, sauté garlic and onion until softened, about 4 minutes. Increase heat to medium-high; stir fry with eggplant and bell pepper for 2 to 3 minutes.

Meanwhile, in a small bowl combine soy sauce, honey and Sriracha; add to the skillet with green beans and turkey. Sauté until green beans are bright green and meat is warmed through.

Top with cilantro and serve immediately.

Judy Kim is a NYC-based food stylist, recipe developer, and photographer. She also writes recipes for her website The Judy Lab.

Need a Great Butt Workout That really Works? Michelle Lewin's video

Looking For A Great Booty Blaster Workout? Check out Michelle Lewin's video, She knows how to do it right. Incorporate these exercises in your leg day routine and make sure to do it right.

Watch the video all the way through before doing the workout. Pay Attention to her form and make sure you keep tension in the glutes during the entire exercise with each exercise in this video. Engage your muscles and stay focused. If unsure of what weight you should use, try a weight thats moderately challenging. Dig deep, Don't cheat yourself, You can do it! 

(if your unsure, seek advice from your primary care provider before starting any exercise regimen)

Exercising to fast?

When exercising sometimes you may find yourself going fast, trying to just hurry through it to get it over faster. Don't do that! That tends to lead to sloppy, uncontrolled movement where your possibly throwing the weights around instead of keeping the tension in the muscles, allowing them to work, executing each movement correctly.

Are you resting to long?

However, training to slow isn't good either. A moderate tempo is good and  you don't want to rest to long in between each set. If you do take long rests, your heart rate goes down, you'll loose your pump, muscles get cold and your level of intensity decreases loosing your guaranteed results your trying to achieve.

Try to keep your rest periods to no longer than 1 min In between each set of exercise. Try to do 4 sets of each exercise.

Important to know! Do It! Get your results.If you have any questions, don't feel confident doing these exercises on your own call me. I'm here to help.

760-658-4708-Andrea

The Power Of Stretching! Your Body Will Love You For It!

1st Thing To Know, It's Non-Negotiable, Make The Time To Do It, Do It Right And Do It Consistently!

Let's begin by explaining the differences between the types of stretching and learn to listen to your body to know how much long you need to stretch. Balance is important! I'm sure many of you have heard that its important to stretch first as well as after your training session. To clarify, dynamic stretching is the warm up movement along with lengthening the muscles and static stretching is a non movement stretch, where you hold, while lengthening the muscles.

 great stetch for hips,  back  muscles 

great stetch for hips,  back  muscles 

Understanding The Differences, What Kind Of Stretching Are You Doing?

 

Dynamic stretching is an active stretch, which means the muscles are being stretched during the movement as a form of a warm up. This allows oxygenated blood to flow to the tendons and muscle fibers, increasing joint range of motion and muscle fiber activation. To mention a few examples, shoulder circles, leg swings, side bends, hip circles, 1/2 squats, anterior, posterior pelvic tilts, cat and cow and a lot of other yoga moves are forms of dynamic stretching. It's ideally to use this type of stretching/warmup before any exercise program. Just make sure to use slow controlled moments through the full range of motion and  listen to your body.

Static stretching requires muscles to be warmed up prior to static stretching to prevent risk of injury. When the muscles are held in a non movement (static) position to lengthen the muscle fibers, it allows the muscles to release tension and increase flexibility. It's my opinion that the best time to static stretch is right after a resistance/strength training session and /or cardio session.

How long should I static stretch?

Hold your stretch position 30secs to 1 min as needed based on the tightness of your muscles, until  a feeling of release. Even if it's a slight release of tightness. Allow your muscles to lengthen in the right direction, focusing on your breathing, using your exhales as a cue to allow your body to release in the stretch with each breath.

Have great posture and balance and relieve aches and pains

Activities of our daily living can tighten certain muscles and over work others. This causes muscle imbalances and ultimately postural deviations. We start to experience Aches and pains and think "my body is falling apart" the though is it comes with get older, but soon we realize the importance of mobility and having a life that is pain-free. So what does that tell you? "You Got To Stretch!" Proper length of time and consistency is key! Don't neglect your body and what it needs. Keep in mind, your body works as a unit, so make sure you stretch upper and lower body. Don't feel you don't have the time, you don't have the time not too.

 Great Lumbar, Psoas and lateral hip STRTECH 

Great Lumbar, Psoas and lateral hip STRTECH 

Paying attention to your breathing and releasing as much as you can, any tension you may be in while stretching. Remember, you shouldn't be in excruciating pain. Any sharp pain, stop immediately! Feeling uncomfortable is normal. Stick to it and keep your mind right. FOCUS ON BREATH, LENGTHEN YOUR MUSCLES AND RELAX BODY IN STRETCH! 30 SECS TO 1 MIN.

Follow these steps be successful .

To walk you through the thought process while stretching you should,

1- clear your mind and before you begin to move into the stretched position, take a deep breath in and begin the movement towards lengthening your muscles.

2- move slow and controlled, using your exhales as a mental check in to allow your body to relax in the stretch. Tension can't release tension.

3-focus on your breaths and allow your self to lengthen the muscle properly in the right direction. As you exhale allow your body to gently go further n the stretch, without forcing it harshly.

4-be patient with yourself, there is no rush. Hang out and love your body. Give your muscles what they need.

5- know that the more you give yourself the time, consistency to stretching, you'll be able to be more mentally in tune with your body and your flexibility will increase. That's when you'll begin to really love it. You'll feel how your body loves you for it!

If you have any questions or would like to have guided training to fully experience what proper stretch is and can do. Feel free to call me anytime.

760-658-4708-Andrea

 

Need To Burn Those Extra Calories After The Holiday? 3 Fat Burning Moves in 90 secs!

30 secs each exercise. Then, 30 secs rest after circuit. Repeat 4 times! Increase challenge by adding heavy weight

Keep Heart rate up during exercise. Heart rate will decrease during transition to next exercise. Dig deep and push through, Its only 3 exercises of 30 secs each. Thats nothing in comparison of the calories your burning. You got this!

(before starting any exercise program seek advice from your primary care physician)

 exercise 1 Draw hips back to feel a stretch in your hamstrings and activate glute muscles, flaten back, tighten abs, drwaw shoulder blades down,activating lats, opening chest, squeeze glutes and tightening abs as you bring hips forward, standing up right straightening legs. 

exercise 1 Draw hips back to feel a stretch in your hamstrings and activate glute muscles, flaten back, tighten abs, drwaw shoulder blades down,activating lats, opening chest, squeeze glutes and tightening abs as you bring hips forward, standing up right straightening legs. 

 exercise 2 & 3 weight in base of feet, knees bent, back flat, kettle bell in front. Engage core and glutes as you drag kettle bell between legs, allowing momentum to swing further behind you. Brace your self by rooting feet in ground keeping tension in glutes, legs and abs as you swing the kettle bell overhead, fully straightening legs, locking in hips, tightening abs and activating lats by dropping SHOULDER blades to stabilize arm over head. repeat other arm!

exercise 2 & 3 weight in base of feet, knees bent, back flat, kettle bell in front. Engage core and glutes as you drag kettle bell between legs, allowing momentum to swing further behind you. Brace your self by rooting feet in ground keeping tension in glutes, legs and abs as you swing the kettle bell overhead, fully straightening legs, locking in hips, tightening abs and activating lats by dropping SHOULDER blades to stabilize arm over head. repeat other arm!

 keep hips in line with shoulders, tighten abs, feet hip width apart kettle bells shoulder with apart, tuck elbows close to sides of body as you lower down,keeping neck ELONGATED,  push in pad of hands against handle of kettle bell, tighten abs to keep in form as you press up

keep hips in line with shoulders, tighten abs, feet hip width apart kettle bells shoulder with apart, tuck elbows close to sides of body as you lower down,keeping neck ELONGATED,  push in pad of hands against handle of kettle bell, tighten abs to keep in form as you press up

Lifting heavy weights builds overall strength that lasts and boost your metabolism. Is that true?

Whats your reasoning for working out? What does getting in shape mean for you? I could bet that majority of people really want to be heathier by feeling better, looking better, but want to do it fast and without the hardwork that is required to keep it off once the goal weight is achieved. If you could learn about a fitness training method that is the grandfather of strength training and is an important part of the foundation to your health, and it would help you build a lifestyle that you'll sustain for life, look good, feel good for the rest of your life, will you do it? Learn about Metabolic conditioning

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What is Metabolic conditioning

"Metabolic conditioning is no joke, and when you are doing it you will know it. Actually, most people know exactly what it feels like; they probably just don’t realize it. Have you ever been in a tug-o-war battle that lasted over a minute? Or chopped down a tree with an old-fashioned axe? Pushed a heavy wheelbarrow up a hill? Spent all day digging a hole? Or played virtually any contact sport that involved all out effort imposed on an object that was pushing back on you (martial arts, wrestling, American Football)? If you have then you know exactly what metabolic training is.

In these types of movements you are not aerobic or anaerobic you are both. You will spend periods of time in the aerobic zone and periods of time above the lactate threshold. You are not just doing cardiovascular training or resistance training you are doing both. Your not isolating any particular area of the body, you are simultaneously exerting every muscle you have available. You will be moving up, getting down, exploding through a set of heavy squats, repping out as many push-ups as you can, and blasting through a 1-minute sprint. And all of this will be done with little rest between exercises. You will usually be carrying some sort of weights with you throughout the workout, abandoning them only briefly to complete a sprint drill or two. Metabolic training is often described as getting sucked into a vortex with a pair of dumbbells.

There are many studies that look at different forms of high intensity exercise, but a study printed in the September 2008 issue of The Journal of Strength and Conditioning Research demonstrates the impact Metabolic exercise style of training can have over a more traditional approach. In this study two exercise sessions were compared. Each workout was identical in terms of the amount of work completed (volume of exercise was the same); the only difference was the order of how things were done. In one workout the resistance training and cardiovascular portions were done separately and completed one after another. In the other program, the resistance-training workout was completed with the cardiovascular component inserted between exercise sets. In other words, the workout was intermixed with periods of weight lifting and cardiovascular exercise integrated together. The amount of sets, reps, and weight lifted were the same in each workout and the total amount of cardiovascular exercise was equal. Despite the identical workload, the intermixed workout produced a ten times greater fat loss compared to the separated workout. Surprisingly, the intermixed group also saw better gains in muscle mass. Strength and endurance were improved in the upper body to a greater degree with the separated workout while lower body strength and endurance were better with the intermixed workout."  read more www.metaboliceffect.com/metabolic-conditioning/

4 specific criteria needed to be met when doing metabolic conditioning.
1-Get Breathless- difficulty talking, out of breath
2-You Need To Get Burning- an intense burning sensation in your muscles
3-You Need To Lift Heavy- explosive movements, modified would be bodyweight plyometrics
4-You Need To Generate Heat- if you aren’t sweating your not getting hot enough
— www.metaboliceffect.com