12/21 Workout

Woooooo yesterdays workout has me feeling it today! Feels good though no pain no gain! Try this out

-Reverse Lunge with a Press 3 sets 12-10-12 reps   30lbs

-Lat Pull down (machine didnt have a cable at the gym)  3 sets 15-12-15   75lbs

-Incline DB press 3 sets 10-10-10   15 lbs

-Decline Bicep Curls  3 sets 10-8-8  15 lbs

-Close Grip Bench 3 sets 8-10-8  45 lbs

-Preacher Curls (machine) 3 sets 12-12-12 35lbs

-Reverse Curls (barbell) 3 sets 10-12-10  30 lbs

-Overhead Tricep (barbell) 3 sets 12-12-12  30lbs


*Weighted ball crunch  35lbs
*Leg raises with weight 35 lbs
*Torso Twist machine 30 lbs

Ran 10 suicides in the gymnasium, get it done! Feel good for the new year

Dec. 19th workout

Whats up everybody! So I admit as a trainer I have been slacking myself with workouts. Holidays, relationships, family, life...etc...No excuse...If I can get back in the gym and into shape so can you. After yesterdays workout Im pumped and ready to move forward! Try this out:


Bench Press-->  1 set- 70lbs- 12reps  /  2-set 70lbs 10 reps   / 3 set-60lbs  12 reps

Bent Over row with bar --> 3 sets  60 lbs   15 reps

Deadlift --> 3 sets 60lbs 12 reps

Skull Crusher with bar on bench with ab isolation --> 3 sets 40 lbs 15 reps

Cross over bicep curl --> 20lb dumbells  3 sets 8 reps

Walking Lunges--> 3 sets 20 steps

Shrugs --> 45lbs dumbells 8 reps 3 sets

Slow weighted crunch on ball 3 sets 15 reps 15 lb weight

Bosu wobbles 3 sets 10 reps

Run 15-20 min high speed on treadmill


Do work !!!!

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WWW.CORSYSTEMSONLINE.COM

MY ROCKSTAR CLIENT LORI!

Lori is a mother of three and a very hard working, determined, strong, woman. She has been through alot and decided to change her body and way of thinking about fitness and health. She now runs 5k's weekly and kicks butt in the gym 3-4 times a week! This lady takes anything I throw at her and does it to perfection even without me yelling at her to do so. So proud of her and her continued success. Lets give it up for my rockstar client!!!!

**KILLER FAT SHREDDING 45 MIN WORKOUT**

Heyyyy, I tried a new workout yesterday designed for the actors in the movie 300. Its designed to get you cut and very fast. Try this routine and see how it feels, if its too easy there are adjustments you can make. I love it!

Body-Weight Rows - 15 reps

Body-Weight Squats - 25 reps

Pushups - 15 reps

Jumping Jacks - 50 reps

Mountain Climbers - 20 reps

Close-Grip Pushups - 10 reps

Body-Weight Rows - 15 reps

*DB standing chest press/military press

*Bent over weighted Row
*Tricep Cross over
*Tricep OverHead
*Hammer up, bicep down curls

Body-Weight Rows - 15 reps

Body-Weight Squats - 25 reps

Pushups - 15 reps

Jumping Jacks - 50 reps

Mountain Climbers - 20 reps

Close-Grip Pushups - 10 reps

Body-Weight Rows - 15 reps

*Weighted crunch

* Weighted flutter
*Crawling Crunch

****15-30 min cardio!

The only way to get results is to stop complaining and DO WORK!

Whats really in your food?

Hey Everyone, check out this article about how many ingredients are in the foods your eating. Its insane, hope everyone is staying on track working hard. Let me know what you have questions on, need tips about, or some motivation. I am free Tues, Thur, Fri, Sat, and Sun to train. Lets set up that first free apointment today and get you going!

http://eatthis.menshealth.com/content/secret-ingredients-your-food?article=2&page=1

SORRRYYYY

Sorry my posts have been lacking in the last few days, I promise next week I will get back on track! Anything in particular you would like to hear about or tips on email me @ jenkfitlife@yahoo.com


Thank you for your patience!!!

-Jen

Gaining weight

Good morning! So you want to gain some weight? People may look at you funny and ask why the heck would want that? But leaner people struggle with body image and health just like an obese person would whose trying to lose it. Check out the article below and if you need some guidance let me know! Have a great day all.

To gain weight, you need to consume more calories every day than you burn with physical activity. You can also gain weight by increasing the size of your muscles. Start with a calorie calculator to determine how many calories you are consuming now and how many you'll need to consume every day to gain weight. You'll probably need to increase your calorie intake, and you can do that by eating a larger volume of food or by choosing foods that are energy-dense (high in calories).
Either way, you should choose foods that are nutrient-dense instead of settling for high-calorie junk foods. Nutrient-dense foods include fruits, vegetables and whole grains. Foods that are both energy- and nutrient-dense include legumes, nuts, seeds, olives, and avocados. You may also want to increase your consumption of dairy products, meats, seafood and poultry. Use seasoning blends, herbs and spices to add flavor and aroma.
The main goal is to increase your overall intake of calories every day; it doesn't really matter if you eat more meals or increase the size of the meals you eat right now. If you're not used to eating much at any one time, you may prefer to eat several small meals or snacks throughout the day. If you'd rather eat three meals each day, increase your portion sizes or add more foods to each meal.
Your meals should be balanced with the right amounts of protein, carbohydrates and fat. Choose a portion of a protein source such as meat, poultry, fish, seafood, legumes or tofu and serve with a side of green and colorful vegetables. Add a serving of starchy foods such as potatoes, sweet corn, rice or pasta as energy-dense carbohydrate sources. You can add a few extra calories to your vegetables and starches by topping them with butter, olive oil, sauces or cheese.
If you prefer to snack on smaller meals throughout the day, choose energy-dense foods, such as trail mix made with dried fruit, nuts and seeds. You can eat sandwiches made with peanut or other nut butters, or use meats and add calories with slices of cheese or avocado. Creamed soups are generally higher in calories than clear broths. Add more calories to creamed soups by adding a spoonful of dry milk powder.

Dietary Supplements for Gaining Weight

You might be tempted to buy dietary supplements for bodybuilding that promise weight gain and bigger muscles. Some of these products may contain hidden ingredients that can be harmful or compounds that haven't been studied for efficacy or safety. The United States Food and Drug Administration maintains a list of tainted bodybuilding products that should be avoided.
If you feel you can't gain weight by simply increasing your calorie intake, you should see your health care provider before taking any protein or weight-ok, gaining supplements.

What About Exercise?

Resistance training exercises like weight lifting may help to increase your muscle size, which will increase your body weight. Aerobic exercises, such as running and stationary bicycling, are better for fat loss and excessive aerobic training may cause you to lose more weight. Resistance training can be done at a health club, gym, or at home with the proper equipment.

Tips to Help You Gain Weight

Don't add calories to your meals by choosing unhealthy fried foods such as french fries, chicken nuggets and fish sticks. Choose foods that are prepared with healthy cooking methods like baking, poaching, and stir-frying. Remember that it can take a while to gain the weight you need, but be patient and continue to choose healthy foods until you reach your goal weight. Here are a few tips to get you started:

• Have an extra slice of whole-grain toast with peanut butter at breakfast.
• Add extra cheese to an omelet.
• Slice an apple and serve with almond butter.
• Stir chopped nuts into plain yogurt and top with honey.
• Carry a bag of trail mix for a convenient snack.
• Serve yourself larger portions of starchy vegetables like potatoes and sweet corn.
• Add calories with a healthy beverage such as milk, 100% fruit juices, or vegetable juice.

Who Might Want to Gain Weight?

The high rate of obesity and overweight problems in our culture means there is much more emphasis on losing weight rather than gaining weight. It is easy to forget about people who are too thin. Some people are naturally thin and want to be bigger, but being underweight can result from eating disorders or appetite loss due to certain medical conditions. Aging also affects appetite, as we gradually lose some of our ability to smell and taste foods. If you've recently lost weight without trying, you should see your health care provider.

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-JEN

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TODAY IS YOUR DAY

Good Morning, and happy Monday everyone! You survived the Hurricane woot woot! Its a perfect day to start fresh with your goals, motivation, and workouts. Let today be the day you let go of all your excuses and you get this done! Nobody is stopping you but yourself, only you can make these changes and accomplish these goals. Write out the 5 reasons you want to get healthy and the 5 top things that block you from doing so. Then get it done! If you need help you know I am always here for inspiration, or a kick in the butt. Hope you all have a great day enjoy this amazing weather and we shall meet up tomorrow. DO WORK!

-Jen

POST DELTOID MUSCLE

I want to talk Post Delt's for a second. Personally, this is my favorite muscle to train. Sounds weird but no one ever really trains this muscle. You see people in the gym doing alot of internal rotation very rare for them to do external rotation. Think about your everday actions, your normal reaching up or inward for items. You rarely reach sideways and almost back wards. That muscle is 95% of the time deconditioned on my clients. The huge muscle meat heads in the gym included. Ok ok, so why is it so important? This is the muscle that slows your other shoulder muscles down when in action. Lets say your throwing a pitch...what muscle keeps your arm from flying back all the way and straining? Its your post delt, same as throwing a punch. It can also be a power house with the forward motion. My point is you need to train this muscle...

There are a few different exercises you can do to get this muscle in shape, try these out. Use very small weight if you have never tried this before. This muscle is tiny tiny and will get tired very quickly.

• External Rotation Lying ( lay on your side, elbow in your hip, hold the dumbell like a hammer curl and rotate down and back not moving your elbow off your hip)
• Standing with Cable ( hold the hand of the cable, arm bent and elbow in the hip start to rotate away from your body)
• Standing Ext Rotation ( Standing up hold the dumbell like you are about to do a military press, rotate your arm down and back again)

If you have any questions on these exercises check out www.exrx.net for pics and vids


Have a great weekend everyone and stay safe out there! DO WORK you rockstars!

Quick Abs

Heyyyyy Happy Friday's Eve! Were almost there and you guys did awesome all week Im sure! So Hurricane Irene is about to lay her wrath upon us meaning your not going to want to leave your house...well here is a 15-20 min ab workout to at least get you breathing heavy and working your core while your cooped up. Try it out, let me know what you think!

• Flutter with toss ( lay on your back feet together elevated about 6 in from the ground, hold a ball or something you can toss lightly in the air over your chest. Start to flutter kick your feet up and down and toss the ball fast above you)  60 sec  4x  you can do!
• Plank with hip up down ( Plank position, start to slowly suck your stomach in and release) 60 sec 4x around  Dont give up!
• Crunch with one leg reach (lay on your back one knee bent, one straight out pointed toe 8 in off ground. Bring your back off the ground about 3 inches, your going to climb the leg thats elevated and slowly lower yourself)  15 each leg 4x around

Get it done people! Dont complain, dont quit, Do work!

What to Eat and Why to eat prior to working out

News flash: Most of the fuel you use during exercise doesn’t come from the food you’ve recently eaten! It actually comes from the carbohydrates (called “glycogen”) and fat that’s stored in your muscles, liver, and fat cells. That’s enough to fuel 1-2 hours of very intense exercise or 3-4 hours of moderate intensity exercise.

This means that if your overall diet is adequate to keep your fuel tanks topped off, you may not need to eat anything before you work out. So, if eating before exercise upsets your stomach or you like to exercise first thing in the morning or at a time when eating first isn’t convenient, don’t feel like eating first is a must.

Some people do have a hard time exercising without eating first, especially if it’s been a long time since their last meal or snack. These individuals often are more sensitive to changes in their blood sugar levels, which fall during the first 15-20 minutes of workout. That drop in blood sugar can cause tiredness, mild dizziness, or even faintness—especially if your blood sugar was already low, but eating something beforehand can help prevent this. If you have health issues like diabetes or hypoglycemia that can cause low blood sugar, you’ll probably want to eat before your workout. If you get very hungry during a workout (and it interferes with your energy levels or focus), or become so ravenous after an exercise session that you end up overeating, try eating before you hit the gym to avoid these problems.
Now what to eat:

. Eat a small (100- to 200-calorie) snack about 30 minutes before you work out. This snack should include fast-digesting (high glycemic index) carbohydrates and very little fat (which digests slowly), so that you digest the meal quickly and the fuel is available during your exercise session. Here are some ideas:

• Fruit juice
• Fruit smoothie
• High-glycemic fruits like pineapple, apricots, banana, mango, and watermelon
• Sports drinks
• Pretzels or bagels (but not whole grain varieties, which digest slowly)
• Energy bars (look for 3-5 grams of protein, at least 15 grams of carbs, and very little fat)

Eat a nutritionally balanced meal 1-2 hours before your exercise. This is the best option for many people. The larger the meal, and the more fat and protein it contains, the longer you may need to wait before exercising. Ideally, try to eat enough calories to equal about half the calories you expect to burn during your upcoming workout. So if you burn about 600 calories during your workout, aim for at least 300 calories during this meal — or a little more if your exercise is “high intensity” (over 75% of your maximum heart rate). At least 50-60% of these calories should come from carbohydrates, which should keep your blood sugar and energy levels fairly stable during your exercise session. Include some protein to help prevent the breakdown of muscle for fuel and give your muscles a headstart on recovery after exercise. Some good food choices and combinations for this kind of meal include:

• Fruit and yogurt
• Nuts
• Oatmeal
• Cereals (with more than 3 grams of fiber) and milk
• Trail mix with nuts and dried fruit
• Hummus and raw veggies
• Hard boiled eggs (or egg whites)
• Cottage cheese and fruit
• Half a peanut butter or turkey/chicken sandwich on whole grain bread
• Whole grain crackers with nut butter or cheese
• Whole grain fig (or fruit) Newton cookies
• Milk (especially chocolate milk)
• Tomato or vegetable juice
• Yogurt smoothie (with added protein powder, if desired)
• Most protein/energy bars

As a moderate exerciser, you have a lot of flexibility when it comes to timing your meals and choosing your foods. The most important things are getting to know your body and how it responds to exercise, so that you can give it what it needs to perform at its best. Eating the right foods at the right times before you work out is essential to keeping your energy up, your workout performance high, and your body in fat-burning mode.


Now get out there and DO WORK!

Why are you still hungry?

So you've had dinner about 2 hours ago and all the sudden your hungry again. Why does this happen?

It could be that you did not eat something nutritious. It works like this:
Your body eats to absorb nutrients and vitamins and carbs and etc.
If you have eaten a lot of junk food, then you are deprived of this, but your body still needs it. So it causes you to continue to be hungry, so it can get those nutrients.

Here are some foods that will keep your body full longer:

• Chicken, Vegetable Broth
• Romaine Lettuce, Spinach, Mixed Salad
• Apples, Blueberries, Cantaloupe, Grapefruit, Oranges, Peaches, Strawberries
• Asparagus, Broccili, Carrots,Cauliflower, Celery, Cucumber, Tomatoe
• Oatmeal, Whole Grain Bread, Whole Grain Pasta, Lentils, Legumes
• Lean Proteins Chicken, Seafood, Low Fat Dairy
• Peanuts, Almonds, Cashews, Walnuts
• Water!

Fiber contains only 1.5 to 2.5 calories per gram, while other carbohydrates contain 4 calories per gram. Fiber-rich foods also necessitate more chewing and slow the passage of food through the digestive tract. The fiber in carbohydrates helps prevent those peaks and valleys in blood sugar levels that can cause cravings and poor food choices. They also may stimulate a satiety hormone in the brain.

Chose smart foods to keep you powered throughout the day, and through your workouts. Eat a good breakfast, lunch, and dinner with a few snacks throughout the day.

Energy Drinks...blahhh

Nowadays it seems as though everyone struggles to get through a full day and then get a workout in due to no energy. Have you ever reached for a five hour energy? Check this out....

They seem to have everything you need to keep on going, but what still has me concerned is the 2000% daily value of B6 and the 8333% of B12. All other ingredients including the amino acids are in amounts considered to be healthy, but what about the amount of B Vitamins? The 5-Hour Energy website has a nice explanation for those that are concerned about taking a large dose of Vitamin B. They simply state that the B Vitamins in their supplement; B6, B12, B3, and B9 are water soluble, any amount that is not absorbed is “expelled with no toxic effects.” They even go on to say that those on B vitamin therapy take even higher doses. Sounds convincing right? What they fail to explain is that water, an essential ingredient that is needed to expel unused B Vitamins, should be mega-dosed to offset the mega-dose of B Vitamins in a 5 Hour Energy shot. Contrary to belief, it is possible to overdose on Vitamin B. Overdosing on Vitamin B happens when intolerable amounts are taken over a long period of time which can result in headache, dizziness, fainting, yellowing of skin, and temporary nerve/brain damage that can last 3 months to 3 years. I could not find a consistent number defining a toxic amount, as it seems to be different for everyone. One case for toxicity reported 5,500mg for one dose, while another reported 500mg over a period of time (3 months or so), which happens to be the equivalent of B12 in one bottle of 5 hour energy. The recommended daily dose for B3 is 6mg, .8 for B6, and 30mg for B12. The amount of B3 in a 5 Hour Energy drink is 30mg, 40mg of B6, and 500mcg of B12.
It seems the number of ingredients in 5 Hour Energy shots work together in more ways than I can piece together. In my assessment I did find that the amount of B Vitamins could potentially lead to an overdose. In the most extreme case, if taken daily and over a period of time 5 Hour Energy shots could very well cause temporary nerve/brain damage (in the most extreme cases). Symptoms such as numb hands and feet are signs of toxic levels. Aside from that, the combination of ingredients and a healthy amount of water should result in 5 hours of energy if fatty acids and carbs are available for synthesis, and the user has not desensitized themselves to the effects of caffeine.


TRY FOOD! HERE ARE SOME FOODS TO ENERGIZE YOU INSTEAD OF REACHING FOR THAT MAN MADE CRAP.

Whole grain bagel with cheese

• Cereal with fruit and yogurt
• Whole-grain toast with peanut butter and fruit
• Hard-boiled egg sliced into a whole-wheat pita
• Scrambled eggs, toast, and fruit
• Oatmeal with raisins
• Almonds, Cashews, Peanuts
• Lean pork, Chicken, Turkey

All of these are far better choices than some chemical substance, also stay hydrated. Now start your week off right and get it done!

WEEKEND WARRIORS WHERE YOU AT!!!??

Good Morning and Happy Friday everyone! Whose ready for a fun active weekend? I am....womp womp womp well was until I broke my foot doing some extreme dirtbiking. I'm going to sit this one out and let you all soak up all the fun to be had. Summer is almost over but that doesnt mean your workout's and or goals need to stop. Check out the workout below and give it a whirl, try going for a hike or trail run this weekend. Take the dog an extra block than normal and freel great for doing it! Challange yourself people lets go do work!


Try this in the backyard, living room, park, gym etc.

-25 pull ups standard wide grip
-bent over back row (lawnmowers) 25 reps
-Reverse Push ups (start up not on the ground and lower yourself down) 25 reps
-Dumbell Flies (if you have a ball put your back on it and fly away..get it...fly away ;) 25 reps
-Jump Squats (jump straight in the air and land in a squat and repeat) 20 reps
-Walking lunges (your dragging foot should not leave the ground...) 20 steps each leg
-Triangle Pushups 25 reps
-Overhead tricep extentions (band, barbell, dumbell, cable you chose!) 25 reps
-Preacher Curls (dont pick up a pastor and curl him...find something to stablize your tricep against) 25 reps
-Hammer Curls ( hands inward facing eachother and curl up) 25 reps
-V sit Crunches (start with arms above your head, legs straight and elevated crunch bringing it all together) 30 reps
-Plank Crunch (get into a plank, now let your right elbow meet your left knee under your belly button for small talk) 30 reps dont forget to switch side at 15!
-Flutter kicks and arms ( legs 5 inch off the ground, arms and back the swam kick your little feetsies like your swimming and move your arms up and down like a birdy) 30 sec  4X around

Oh yea Workout yea! This is gonna kick your butt but get you the results you want and need! Do this 3-4x around and if you didnt get it by now its a 25 rep workout. Get it done people! Be rockstars this weekend make me proud!

Im out!
-Jen

Sorry!

Sorry I havent been posting, I had an injury and just been busy! I will set up a Friday workout to get you through the weekend then back on track monday!

FAT SHREDDER NO EQUIPMENT NEEDED!

ONE MORE DAY!!! WE CAN MAKE IT TO THE WEEKEND GUYS LETS DO THIS. HERE IS A QUICK FAT KILLING WORKOUT WITH NOTHING OTHER THAN YOUR BODY TO GET IT DONE!


-WALKING LUNGES 15 STEPS FORWARD 15 BACK
-CRAB WALK STANCE, 30 DIPS
-WIDE STANCE PUSHUPS
-PIKE PUSHUPS
-SIDE LUNGES
-V SIT FLUTTER KICK WITH ARMS ABOVE YOUR HEAD
-PLANK WITH BELLY VACUUMS
-PRISONER SQUATS
-TRIANGLE PUSHUPS
-LAY ON YOUR BACK FEET TOGETHER AND IN THE AIR, CRUNCH TOWARDS YOUR FEET


TRY THIS 4X AROUND 15-20 REPS AND FEEL THE THURSDAY BURN! DO WORK!

WHY WORKOUT WITH A TRAINER?

Good morning everyone! I wanted to talk breifly about the benefits of working out with a trainer. There can be a sort of stigma with trainers and I apologize on behalf of all the bad ones out there for that. We are not "meat-heads", cocky, know it alls, intimidating. We are normal people just like you, we struggle with workouts just like you do! Now there are some trainers that would fit those stereotypes but dont let them steer you away from the good ones :)

Do some research prior to picking a trainer. Find out that trainers credentials, set up a meeting, and ask around. You wouldnt just google a tattoo artist, or mechanic and pick the first one or one with the shiniest page would you? Many big name gyms hire people off the street, throw them in a class for a day and boom they are a personal trainer. Pick someone who has gone to schooling for it and continues their education in it.

Now, to the real reason for this post...why do you need a trainer? Many reasons;

* Motivation is the biggest- Its impossible not to workout or finish out that set with a trainer standing next to you pushing you to your limit. A good trainer will make you get that extra rep or two and has their eye on the prize even more than you do.

*New Routines- It can get boring going in day after day doing the same machines, or dumbell workouts. A trainer can broaden your exercise horizons and teach you new and exciting workouts to keep you pumped up and excited to workout.

*You have hit a wall- Your not seeing results. A trainer can design a routine to get you over that hump. There are many different types of protocols for different results from your body. Let a trainer evaluate your routine and change it up to fit you specfically.

I hope that gave you some insight and maybe pushed you to just try a workout with a trainer. Many of us do a first free session just to open up your eyes and see what you could be doing in the gym compared to what you are doing now. I promise you, you will be able to tell a difference. And guys, dont think a girl trainer wont kick your butt in the gym. I have trained huge body builder type men and they give up sooner than the ladies I train. Schedule a session with me, cosult and first session free great rates after that. While we are in an economic crisis money is not my goal in this career making people's confidence and health increase is. Look forward to hearing from you, have a great day!

-Jen

Work your Legs! Guys and Girls

I see it everyday, guys hate doing leg workouts. Guys....we all do but we suck it up and do it anyway right!

If you do not train your legs you are not going to reach your potential unless your goal was to have the best chicken legs of all time. Training large muscle groups such as the legs produces a natural release of anabolic hormones in the body. This may or may not cause a difference in body composition, but you will notice that most of the quality leg movements also cause a large amount of calorie expenditure.
Some research has even shown that the upper body can grow during intense squat training. You can look at the sport of Weightlifting to see that a low volume of upper body work with a high-intensity lower body work can still result in appreciable gains in the upper body. In other words, there may be a positive carry over from compound exercises in the lower body to upper body development. It is also hard to build the lower back without many of the core lower body lifts. This is important from an injury perspective point.
The more important question is why would you want to have unbalanced training? Even if you do not want to spend a considerable time in the development in your legs you can use a core lift two to three times a week. This would include a deadlift, squat, or Olympic lift. Simply use the exercise early in your routine and keep the amount of sets high and the number of repetitions low. This higher tension method will allow for greater strength of the lower body without a great deal of hypertrophy. I would still ask you to consider training the lower body to fill out your body and to bring you towards your goals. As I have stated in previous posts, hybrids in many Olympic lift variations allow one to burn a great deal of body fat. This is something you really want to consider when constructing your program.


So get out there get those legs working just as hard as your back, bicecps, triceps, and chest!



This   --->

or This --->

Road Blocks

I know you have hit them as have I. You have been working so hard at the gym, eating all that gross healthy food and for what...your not seeing the results you want fast enough. Being healthy should be your first goal, you may not have rock hard abs right now but inside your body is changing and becoming that well oiled machine it should be. Your heart has less stress on it, your lungs are more open, and your digestive system is on point. Keep working hard and the inside results will start to show outside.

If your bored with your routine, get with a trainer for a session and let them expand your mind and refresh your workout. If you feel like you hit a plateu you need new routine to get those muscles out of that comfort zone and working hard again. Dont give up!!! Anything worth being proud of is going to take hard hard work, this could be 6 months or a few years until you hit those goals but I promise you, you can hit them! Its amazing what you can do once you stop making excuses and really apply youself so stop it and get it done.

Call me for a free first session, amazing rates after that to keep you focused and on the road to success. Dont ever think you are alone, we all get discouraged even me! But if you keep your eye on the prize I promise you, you will get there. Have a great weekend everyone, if you need some motivation, tips, encouragement, a pat on the back shoot me an email, text, or call 484 794 2902   jenkfitlife@yahoo.com     I'm here for ya! You guys make me proud and keep me doing what I love to do everyday :)

TRACK WORKOUT DO WORK STYLE!

Have you ever been in this scenario...Look at the clock Ahhhhhh its 8pm and you havent hit the gym yet. Here are your choices A: Get in the Car drive there do a workout thinking about how late it is B: Hit a local track or feild and enjoy the quiet of night while kicking your butt outdoors! Well last night around 9pm I opted for B and it felt great. Here is the workout I did, took about 30 min and was so relaxing. Try it out if you dare!!

Ran to the Track about 2 blocks (warm up)

In feild of the track

-Walking Lunges
-High Kick Walks
-Standard Pushups
-Wide Pushups
-Triangle Pushups
-Crunch with Flutter kick
-Plank UP*Downs
-Crunch with one elevated leg and twist

-Go Run one lap around the Track


Repeat this 4X and boom, you did an intense strength workout and ran a mile. CONGRATS!!!!

It was dark, no cars around, no people, no heat. Great workout, little time, enjoy nature. Try this out and let me know how it goes. I may make it a weekly thing if you want to come join feel free! Get out there today and make me and yourself proud, DO WORK!

Lets Talk Calves

Good morning! Did you know that you have two calve muscles that operate in two completely different ways? This means you cant train them in the same way...standing calf raises or seated alone will not cut it...you should incorporate both.

Gastrocnemius--> This is the one you see when you flex or lift. You use this muscle to stand, walk, run, and jump. Fast twitch muscle which means you need to hit this one hard. Very heavy weight Very low Reps. Thick heavy muscle, tires easily.

Exercise- Standing Calf Raises

Soleus--> This is your spring muscle, it supports old Gastrocnemius. This is a fast twitch muscle which is activated by medium weight and very high reps I like to go 25-30 on this one. Its a crazy burn but it works. This muscle gives you speed and power to make you explosive. This is the muscle that helps your legs not tire from walking, running, or jumping. Its a lighter muscle and doesnt wear out like the Gastro does.

Exercise-Seated Calf Raises

These can all be modified to be done at home, at the park, wherever you are...If you need tips let me know! Now go train those legs and hit the calves hard!

THIS COULD BE YOUR KID!

AMAZING WORKOUT KID

HEAT WARNING!

DO NOT WORKOUT/RUN/BIKE IN THIS EXTREME HEAT TODAY. ITS NOT WORTH IT AND YOU MAY EVEN BE DOING REVERSE WORK AND DAMAGING YOURSELF. STICK TO THE GYM OR YOUR HOUSE TODAY! FOLLOW THE BELOW WORKOUT AGAIN AND FEEL GOOD :)

30 MIN CIRCUIT YOU CAN DO ANYWHERE NO WEIGHTS NEEDED!

Here is a quick circuit you can do anywhere! Even on your lunch break in the office if you need to, maybe at the park while the kids play, anywhere! It will take you about 30 min to do try it out!

-Pushups (standard hands in line with shoulders)
-Wide Pushups on a chair, bench, etc. ( hands should be about foot from your shoulder width wise)
-Desk/bench/monkey bar/chair pull ups
-Desk/Bench/monkey bar chin/chair pull ups
-Tricep Dips
-Prisoner Squats
-Alternating Lunges
-Flutter Kick with a Crunch
-Plank up downs
-Standard Sit ups

Do each exercise for 1 min straight go around 3X and feel the burn! Great way to get a workout in a busy day with no equipment just your body. If you have any questions or need pics email me! Thanks everyone and have a great workout!!!  DO WORK!

YOU CAN TRAIN ANYWHERE!

Good morning/afternoon/evening World! Did you know that you can do a full body workout anywhere you like? NO GYM NO PROBLEM! Its true, it doesnt take much to get your body pumped up and that heart beating fast. Tonight I am going to head to the track and put together a little workout video to post online about how to do this. You can do this will all body weight but if you have some bands thats perfect! So check out my blog tomorrow I should have the video up and going. It will be a quick circuit incorporating full body movements followed by a mile track run. Stay tuned and keep moving! You guys are rockstars!

SLEEEEPPPPPPP....SO IMPORTANT

Its the one thing we all desire more of...sleep....there are just not enough hours in the day to sleep as long or as sound as we all would want. However, if you are trying to lose weight, get fit, etc. you need it! Make time for it, change your schedule and hit the hay check out this info below:

Sleep loss appears to do two things:

1. Makes you feel hungry even if you are full. Sleep loss has been shown to affect the secretion of cortisol, a hormone that regulates appetite. As a result, individuals who lose sleep may continue to feel hungry despite adequate food intake.
   
2. Increases fat storage. Sleep loss may interfere with the body's ability to metabolize carbohydrates, which leads to high levels of blood sugar. Excess blood sugar promotes the overproduction of insulin, which can lead to the storage of body fat and insulin resistance, a critical step into the development of diabetes.

Why would an overweight person tend to have sleep problems? There appear to be several reasons why this may occur:

• Many people who are overweight have sleep apnea, a disorder in which breathing starts and stops during sleep, consequently causing numerous awakenings. This may occur hundreds of times a night, without your even knowing it. So you can imagine how sleepy you could feel the next day.
• Some who are overweight have low back pain, making lying comfortably in bed and getting a good night's sleep difficult.
• People who are depressed or otherwise worried about their weight may have insomnia, or the inability to fall asleep.

Losing weight can improve sleep. An Australian study of more than 300 obese people showed they had significant sleep problems that were reduced after weight loss surgery:

• 14% reported habitual snoring, down from 82%
• 2% had sleep apnea, down from 33%3)
• 4% had abnormal daytime sleepiness, down from 39%
• 2% reported poor sleep quality, down from 39%

It is also important to realize that the quality of sleep (that is, getting the right amount of "deep sleep") is just as important as the quantity of sleep. For example, decreased amounts of restorative deep or slow-wave sleep have been associated with significantly reduced levels of growth hormone, a protein that helps regulate the body's proportions of fat and muscle during adulthood.

Sleep Tips to Help You Shape Up

Specialists recommend that people who vow to lose weight should adjust their sleep habits as well as their eating habits. The following are useful tips to help shape up.

• Don't go to bed feeling hungry, but don't eat a big meal right before bedtime.
• Exercise regularly, but no sooner than three hours before bedtime.
• Avoid caffeine, nicotine, and alcohol in the late afternoon and evening.
• If you have trouble sleeping at night, don't nap during the day.
• Establish relaxing pre-sleep rituals, such as a warm bath or a few minutes of reading.
• Create a pleasant sleep environment. Make it as dark and quiet as possible.
• If you can't sleep, don't stay in bed fretting. After 30 minutes, go to another room and involve yourself in a relaxing activity until you feel sleepy.

If you have trouble sleeping for more than a few weeks, or if sleep problems interfere with daily functioning, speak with your doctor.

Fell Ill

Good morning Everyone! Sorry I havent posted in a few days I have been out sick. Im feeling better and will resume Monday :) Keep working hard and making me proud!

STRENGTH AND ENDURANCE WORKOUT

Good morning everyone! So as promised here is a routine categorized in the strength and endurance protocol discussed yesterday. This should be done 3-4 sets  15-20 reps with <30 sec rest in between. I like to do it as a circuit run through the entire thing three times instead of three times each individual exercise. DO WORK!

-Split Squat with a Side shoulder Raise

-Hamstring Jackknife one leg

-Box or Step jumps

-One Leg Chest Press Standing with band

-Lawnmower Back Rows with a kickback

-Bicep Curl to a Hammer curl again one leg

-Tricep Pull Downs

-Dips

-30 pushups

-30 one leg ground crunches

-Weighted Side bends (abs)

-30 second v sit hold

Do it all again!!!! This is an exercise you can do easily with a band anywhere you are…I do  this one at the park all the time its fun and people stare and make funny faces hahahaha. Try it out, you’ll feel amazing and look great too! If your not sweating your not doing it right. And as always this should be followed by at least 20 minutes of cardio. Let me know if you have any questions. Any questions about the exercises check out the link below  www.exrx.net awesome exercise instruction website with pics and vids or just ask me! Jenkfitlife@yahoo.com . I will not be posting tomorrow I am taking a day to go play outside in this beautiful weather but Thursday Ill be back with a Hypertrophy routine. Have a great one everyone!

-Jen