Can’t wait for these to come in.
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Category Archives: Fitness
Goal
Visualization is a key to success. Here’s mine:
Greatness
Special
The only thing I’ve got special is the decision to be special.
Ray Lewis
Workout + Diet Plan
First, a quick recap of the Live Shredded plan from MusclePharm. Built some muscle, dropped 4-5% bodyfat. Overall stronger and in better shape.
Here’s the next phase of the workout and diet plan.
Monday: Chest + Back
5x failure: wide grip pull-ups
5×12: flat bench
5×12: incline dumbbells
5×12: seated row
5x failure: wide grip pull-ups
5×12: chest fly
6×12 single dumbbell pullovers
Tuesday: Legs + Abs
5×12: squats
5×12: leg press
5×12: stiff leg dead lift
5×12: hamstring curl
5×12:barbell lunges
5×12: weighted calf raises
50x ab wheel
Wednesday: Arms
6×8: arnold cheat curls with straight bar
6×8: incline french press
8×5: Incline alternating dumbbell curls
20x, then 20 1/4 reps: straight bar pushdown
6x failure: bench dips
3×30: preacher curl machine
Thursday: Shoulders + Abs
5×12: military press bar
5×12: upright rows
5×12: lateral raises
5×12: full frontals
1×100 ab wheel
Diet
7:00 AM: 3 whole eggs, 1/4 cup oatmeal, 1 banana
9:30 AM: protein shake
12:00 PM: 6-8 oz white meat, 1 cup quinoa or sweet potato, 2 servings vegetables
1:00 PM: workout
2:30 PM: post workout shake
4:30 PM: protein shake
7:00 PM: 6-9 oz white meat, 2 servings vegetables, 1-2 cups of quinoa
10:00 PM: protein shake
12 Habits of the Super Fit
Found this here.
1. They don’t think of their fitness as work, but rather a way of life
It’s kind of like taking a shower, sure you can go without one, but you just don’t feel right the rest of the day.
2. They don’t skip workouts
They take training days as seriously as a Dr.’s appointment. Appointments and meetings get scheduled around their workout time, not the other way around.
3. They take their rest as seriously as their workouts
They know that in order to perform at their best and to get the most out of their body, they have to give it a rest. Rest days and sleep are as essential as the workouts themselves.
4. They eat to fuel their goals
Everything they eat serves a purpose. Protein for muscles, carbs for energy, and produce for vitamins,minerals and antioxidants. Treats are done, but never over-done.
5. They tune everything out when they work out
Focus. They know that anything you give your undivided attention to works out better. Being in tune with your body allows them to make tweaks, and know which tweaks to make.
6. They push through frustration
If you think it’s easy for the super fit to get fit, and stay fit, you’re wrong. They’re highly competitive and always striving to hit new goals. They struggle like everyone else with busy lives, stress, plateaus, fatigue, and frustration. But there isn’t a thought of giving up, it’s just a matter of finding their answer.
7. They prepare their food in advance and don’t leave hunger to chance
They know what they’ll be eating the whole day. If they don’t bring their food, they know what they can order off menus and what they can find at a grocery store. Drive-throughs don’t exist in their world.
8. They use their flaws as motivators, not a reason to give up
They see their flaws (even if you don’t) and despise them like everyone else. But rather than letting their flaws bring them down, they use them to motivate them UP.
9. They envision the win-goal-finish line every day
The goal is crystal clear in their mind. The thought of the sculpted body, or winning the race always keeps them motivated. Regardless of life’s pressures they race towards the winner’s tape.
10. Persistence, persistence, persistence
Yes…they are persistent!
11. There are no excuses
They learned early that excuses are time-suckers and don’t get you anywhere near your goal. Better to get it done then whine about why you didn’t.
12. There is no giving up
Enough said.
True Food Kitchen
We went to True Food Kitchen last night for Valentine’s Day. We ordered the valentine’s course for two, which included:
Hummus plate – very thick hummus, strong taste of black olives
Steak Tacos – exceptional tacos
Roasted Chicken – maybe the best chicken I’ve ever had. It was so juicy and tender. Cranberry and cinnamon toasted on top. It was on bed of grain and spinach.
Dessert trio – flourless chocolate cake, pomegranate sorbet with seeds, and a chocolate cookie with cooked banana on top.
One of the best meals I have ever had, and it fell (mostly) within my diet. True Food uses all natural, mostly organic, all local foods. They have a huge number of gluten-free and vegetarian options. They also have juice cocktails with vegetable and fruit juices.
Life is Go. 