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Create Your Own Boot Camp!

Jumprope (5 min)
Side lunges (2min)
Split Squats (2min)
Split Squats (switch legs- 2min)
Burpees 2min
Planks 2min
Leg Raises 2min
Rest (1:30min)

Repeat 3x.

   This is excellent cardiovascular exercise combined with awesome core and leg muscle toning. Use this 3x/wk and run 2x/wk one week and 3x/wk the next week. Alternate your running schedule every other week as such. Inbox or message me here for questions or details. DO NOT post questions on my page personal page.
   Understand, losing weight is not difficult. All you have to do is find the right diet. The difficult part is losing the right weight and being able to control the effort. That is, maximizing your real goals of not just losing weight but also creating muscle tone so that you are losing body fat as well. Your body cannot physically improve its structure until you put it through some form of physical duress. If you lack the initiative to do this, may I suggest you are not as serious about claiming your fitness goals as you claim to be; The only way to truly take command is with the correct diet fused with correct exercise. Stop trying to cut corners. Real results only happen when you approach a task the right way; that is with commitment, purpose and a sense of obligation and discipline to and for yourself. YES you do have the time, you just have to make it. NO you don't need a gym membership, you can do these at home. Refuse to succumb to excuses. Excuses are for people who lack a sense of integrity. Make a personal commitment to yourself and stand by it. See it through to the end! If you need guidance I am here!

Healthy Measures!

I don't know why but there is always a mystique around dieting, from the lie that you can eat whatever you want as long as you exercise, to the false perception that diets don't produce real results. The bottom line is your health is  the basis for any desired increase in fitness levels and if you are not eating correctly both your fitness and health will become victim to your lack of discipline. Below are some suggestions of healthy eating habits. Understand this is Not a nutrition plan as I only reserve those for my clients. But understand the principles of the foods included below and challenge yourself to a sincere nutritional outlook! Enjoy!

 

Monday

Breakfast
  • 1 1/4 cups bran flakes cereal topped with 1/2 banana, sliced
  • 1 cup fat-free milk
Lunch
  • Spinach Salad: Top 3 to 4 cups baby spinach leaves with 1 hard-cooked egg, chopped; 2 strips cooked bacon, crumbled; 5 mushrooms, thinly sliced; 1/3 cup croutons; 1/4 cup crumbled feta cheese; 3 slices red onion. Toss ingredients together, then drizzle with a flavored vinegar, such as red wine, balsamic or seasoned rice vinegar.
  • Pear
Dinner
  • Savory Asian Patty: Mix 1 pound ground turkey breast with 8 canned water chestnuts, diced; 2 garlic cloves, minced; 4 green onions, thinly sliced; 1/2 cup unsweetened applesauce; 4 teaspoons soy sauce. Shape mixture into 4 patties. Freeze 3 for later use. In nonstick skillet coated with cooking spray, cook patty over medium heat until thoroughly cooked throughout. Serve with a side dish of 3/4 cup cooked rice tossed with 1 teaspoon soy sauce, 1 teaspoon seasoned brown rice vinegar, and 1/2 teaspoon Asian sesame oil.
  • 2 cups broccoli florets, steamed
  • 1 cup berries

Tuesday

Breakfast
  • One split, toasted English muffin sprinkled with 1/4 cup shredded cheese (any type). Broil until cheese melts.
  • 1/2 grapefruit sprinkled with 1 teaspoon brown sugar
Lunch
  • Spread 1 slice raisin bread with 1 1/2 tablespoons peanut butter. Top with 1/2 banana, sliced. Drizzle with 1 teaspoon honey and cover with another slice of raisin bread.
  • 1 cup fat-free milk
Dinner
  • Spicy Chicken Olé: On a 12-inch-long sheet of heavy-duty aluminum foil, center a 5-ounce skinless, boneless chicken breast. Top with 3/4 cup canned corn with peppers, 1/4 cup salsa, and 1 tablespoon fresh cilantro (optional). Fold foil into a packet. Bake on cookie sheet at 450 degrees F about 18 minutes.
  • Avocado Salad: On lettuce leaves, arrange 1 tangerine, peeled and divided into segments; 1/4 ripe avocado, thinly sliced; 1 slice red onion. Sprinkle with 1 teaspoon lemon juice and 1/2 teaspoon olive oil.

Wednesday

Breakfast
  • Cook 1/2 cup oats with 1 cup fat-free milk. Stir in 2 tablespoons apple butter, 1 tablespoon raisins, and pinch of cinnamon.
Lunch
  • Cut whole wheat pita in half. Spread 3 tablespoons hummus in each pocket. Stuff with tomato and cucumber slices and baby spinach leaves. Sprinkle stuffing with a flavored vinegar.
  • 6 ounces greek yogurt
  • 1 kiwifruit
Dinner
  • Chicken Breast: teaspoon grated orange rind until boiling. Remove from heat; stir in 1/4 cup couscous. Cover and let sit 5 minutes. Serve with 1 cup steamed green beans.


Breakfast
  • Boiled Eggs.
Lunch
  • Top 3 to 4 cups salad greens with 1/2 cup water-packed white tuna, drained; 1 small tomato, cut into wedges; 2 green onions, sliced. Drizzle with a mixture of 1 teaspoon olive oil and 1 tablespoon flavored vinegar.
  • 1/2 whole wheat pita
  • 6 ounces calcium-fortified orange juice
Dinner
  • Savory Stir-Fry: In nonstick skillet coated with cooking spray, lightly brown 3 ounces beef strips over medium-high heat. Add 1 1/2 cups frozen stir-fry vegetables and 1 tablespoon bottled stir-fry sauce. Cover and cook over low heat until the vegetables are tender-crisp. Drizzle with 1/2 teaspoon Asian sesame oil. Serve over 3/4 cup cooked brown rice.

Friday

Breakfast
  • Beat 1 egg with 2 tablespoons grated cheese. Add dash of cayenne pepper sauce. Cook in nonstick skillet coated with cooking spray.
  • Tangerine
Lunch
  • Spread 1 tablespoon light mayonnaise on 2 slices rye bread. Layer 2 ounces thinly sliced extra-lean ham, 1 ounce sliced cheese, 4 dill pickle slices, 1 jarred roasted red pepper, 1 onion slice, and lettuce leaves between bread.
  • 1/2 grapefruit
Dinner
  • Chili-Rubbed Spicy Salmon: Coat 5-ounce salmon fillet with a mixture of 1 teaspoon chili powder, 1/2 teaspoon ground cumin, 1/4 teaspoon red pepper, and 1/8 teaspoon salt. Spray with cooking spray. In nonstick skillet over medium heat, cook until opaque, turning once. Serve with 2/3 cup refrigerated mashed potatoes and 12 roasted asparagus spears sprinkled with lemon juice.
  • 1/4 cantaloupe wedge

Saturday

Breakfast
  • Smoothie: In blender, combine 1 cup fat-free milk; 1 frozen peeled banana, sliced; and 1 tablespoon peanut butter.
Lunch
  • Spread 2 teaspoons spicy brown mustard on 2 slices rye bread. Layer 3 ounces of thinly sliced lean roast beef with tomato and onion slices between bread.
  • 6 ounces greek yogurt with 1 tablespoon raisins
Dinner
  • Sweet Chicken with Grapes: In nonstick skillet with 1 teaspoon olive oil, cook 5 ounces boneless, skinless chicken breast; 1 tablespoon minced shallots; 1/4 teaspoon thyme; 1/4 teaspoon salt; and a dash of pepper until chicken is browned on both sides and loses pink color throughout. Place chicken on plate. Add 3/4 cup halved seedless grapes and 1/4 cup white wine to skillet; boil 1 minute. Pour over chicken.
  • Serve with 3/4 cup cooked brown rice.

Sunday

Breakfast
  • 1/2 cantaloupe topped with 3/4 cup low-fat cottage cheese
  • 1 slice toasted raisin bread, spread with 1 tablespoon apple butter
Lunch
  • Top 1 sweet potato with 1/4 cup grated cheese, 3 tablespoons diced avocado, and 8 baby carrots
Dinner
  • Savory Veggie Burger (No Bread): In nonstick skillet, add 1 teaspoon olive oil, 1 thinly sliced medium onion, salt, black pepper, and dried rosemary to taste. Cook until onion is tender and golden, stirring occasionally. Pan-grill one veggie burger. Mix 1 tablespoon light mayonnaise with 1/2 teaspoon Dijon mustard; spread inside whole wheat pita, halved. Cut burger in half and tuck into pita pockets along with baby spinach leaves and caramelized onion.
  • 1 cup berries

Snacks

12 mini -flavor rice cakes
9 plain almonds
5 celery sticks
1 String cheese

Compound Body Exercises

Kettle Bell deadlifts x20. *Note: It is important to make sure the kettle bells you use are consistent with your weight and your fitness level.*
Bosu Ball Pushups x25
Pull Ups x12
Leg Raises x30
Crunches x30
Jumprope 1min
-Repeat circuit 4x
Finish w/ 30 min intense cardio. Any questions? Ask me here on my blog, on facebook or follow me on twitter: @JaredJBailey

Major and Minor Muscle Groups

   If you are into fitness as I am you have undoubtedly come across some discussion pertaining to major and minor muscle groups and how many of each to exercise each day and how to effectively exercise these muscles. It can get fairly confusing because there are major muscles and major muscle groups. The two are not the same. And yes it is important to exercise each accordingly but it should not be an obsession. So I want to focus today's blog on clarifying the topic.
   The body has five (5) major muscle groups. Chest, Back, (Arms & Shoulders), Abs, (Legs & Buttocks). Some people have a different classification system including more or less but this is a fairly standard list of the major muscle groups of the body. That said, the minor muscle groups are fairly easy to classify. For example legs and buttocks are major muscle groups but you have the underused section of your legs- inner thighs and hips that are underused. These are called abductors.
 Your arms are a major muscle group but you have your forearms, biceps, and triceps can and should be isolated. The goal therefore is to work your major muscles without neglecting your minor muscles and vice- versa, work your minor muscle groups while not neglecting your major muscle groups. Keep in mind they are your minor muscle groups that usually cause injury because of their underuse.
   The best way to exercise your major muscles is through compound movements, basically, these are movements that exercise more than one muscle or muscle group at a time. Squats, Deadlifts, Cleans are examples. And of course minor muscle groups are best exercised using muscle isolation techniques. I hope this helps. Next I will put together a training schedule to assist you in exercising both major and minor groups. As always, if you have questions, inbox me or leave your questions and or comments on my blog. Thanks you for your participation. We now have over 500 viewers of by blog and I am excited as new viewership continues. Talk to you soon!

Circuit Exercises

Squats x25 (Legs)
Good Mornings x20 (Hamstrings)
Side Bends/ Kettle bell windmills x25 each side (Core)
Pull ups or Incline pull ups if standard pull ups are too difficult x15 (Back/ Biceps)
Push ups or decline Push ups if standard push ups are too difficult x25 Chest/Triceps)
Reverse dips x25 (Triceps/Shoulders)
Jump rope/ run in place for 1 min.
Rest for 1min. Repeat circuit 3-5x. As always, contact me and visit my blog for more fitness advice and tips!

Circuit Exercises

Kettle bell swing (2 arms) x20
Kettle bell windmill x20 each arm
Sqaut thrusts x20
Pullups x15

FYI: You can add additional stregnth training exercises to this routine. Run this as a circuit 5 times with a rest period of up to one minute after the final exercise is completed. Do this routine 2x/ wk. Cardio and strength training the other days in between.

Water

   Our  bodies are about 75% water. Not only does that mean that we need to stay hydrated but it also means that exercising in the water is beneficial as well. It is therapeutic and a great way to build core strength because of the resistance that water or a pool provides. Water buoyancy helps protect the joints and therefore allows you to strengthen them from that perspective. It reduces pain and increases flexibility, and it is also age defying.
   Think about it. The concept of time only exists because of the force of gravity. In the water gravity is as equally strong as gravitational force on land but in the water buoyancy is its own force and helps to offset the gravitational pull. This does not mean that you can be ageless by spending time in the water. :) But it is an age defying way to exercise!

Fat Burning techniques

For maximum results strength train and do cardio simultaneously. For example, work one major muscle group and one minor, between sets, do cardio. Use the following as a guide:

Leg extensions 15reps/ Jump rope 5min repeat 4x
Hamstring curls 15reps/ Jump rope 5min repeat 4x
Tricep extensions 15reps/ jump rope 5min repeat 4x.

You can expand this routine as you'd like, adding squats, curls, dips, etc., even making a circuit out of it. perhaps jump roping isn't your thing, that is fine but do 5minutes of cardio after each set as shown. As always, leave comments or questions at your leisure!

Nutrition

An effective workout program is incomplete without an effective nutrition plan to compliment the effort. Therefore I want to suggest to you a disciplined diet that will allow you to trim down your body fat if used along with the workouts that I have listed in my previous blogs. This is a low carb diet so you will need to curb your appetite to eat for hunger not cravings.

Meal1: 1 protein 1 carb 1 fiber. Protein shake Green Tea
Meal2: 2 proteins 2 carbs 2 fibers
Meal3: 1 protein 0 carbs 2 fibers
Meal4: 1 protein shake 1 fiber

Understand that there is no room for leniency. A low carb diet must be just that. No more than 50g of carbs a day. No bread, no grain, no sugar, no sweets, no canned foods, no processed foods. No juice, no alcohol, no pasta, no starches. Whole foods only. That means foods that you label as healthy- Fiber 1 bars, nutrigrain bars, yogurt, etc. is all no good. if it is not a whole food don't eat it.

Calories:
Week1: 1500
Weeek2: 1400
Week3: 1300
Weeek4: 1500

This calorie cycle should be used along with your low carb diet. Apply is comprehensive information to your structured workout program with discipline and your goal of losing weight is sure to become reality! Leave comments or ask questions as needed!

Fitness Advice

If your goal is weight loss it is important that we are honest with ourselves as to where we are in the process. If we are significantly overweight then it is likely that we are significantly out of shape. But we can also be significantly out of shape with out being significantly overweight. I say this because intense cardio and intense circuit training works but you should graduallly build up until you are able to perform in such a fashion. This being said I would suggest the following workout twice a week to get started.

Warmup: 12 min cardio, i.e. : walk 1min/jog 30 sec for 12 min.
Lunges: 30reps (15 each  leg)
Squat thrusts 20 reps
Pushups (knees or regular) 25
Situps 30 reps
Seated dumbell shoulder press 20 reps.

Run this circuit 4x. Rest a minute after each circuit. appreciate the increase in your heart rate and focus each movement especially your muscle contraction. Allow your muscles to expand and contract all the way for each repetitioin. Then write me and let me know how you did. Also write me regarding any questions you may have. Have a blessed day!

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