My Recommended High Quality Nutrition Supplements

Friday, February 13, 2009

Latonya Goes to Scary Town, Riding the Crazy Train

Today, after the bench press and knee raises, Latonya did the Friday outdoor workout. The weather was good, so the sledgehammer, stones, tires and rope came out - as did the video camera. The goal was simple - do an ass kicking, fat burning workout, make some good video clips of a female doing the outdoor training, and get Latonya some free sessions. Yes, Girls can do the Ryan and AJ type workouts and yes, they are brutally effective for total body conditioning and fat burning. Don't fear the sledgehammer and tires - they are your friends. Latonya did a very difficult workout. She also lost 2.25 inches off her waist, this week. Great Job Latonya !!!

Also, AJ is off to complete the grueling 2 week Special Forces Assessment and Selection Course(SFAS) at Fort Bragg, N.C. Good Luck AJ !!!

Bench Press 120lbs

Knee Raises 20 Reps

Tire Pushups with foot rotation

Undulating ropes 1

Undulating Ropes 2

16 lbs. Sledgehammer Drill

Squat, Tire Sidestep, Squat

Stone Deadlifts

Tire Throw with Rope Hurdle

Tire Spin and Throw

Saturday, February 7, 2009

Michael Phelps, Bongs and 6 Pack Abs

So by now you've probably heard that Olympic champion Michael Phelps has gotten himself into a little bit of hot (bong) water. I felt I couldn't let this opportunity slip by without sharing some lessons from his mishap.

First, we all have to remember that we're role models. Somebody somewhere is looking up to us for guidance. It's a shame Michael Phelps screwed up, but he did. What's done is done. I know it reminded me that as a fitness pro, I MUST lead by example.

Second, again, he screwed up. And while I'm not one to give people a million chances, I do believe in second chances. And forgiveness. Which, when it comes to melting fat and getting fit, is VERY important.

I can tell you from experience working with hundreds of people with similar goals to yours, you WILL screw up somewhere along the way. The key to success is to forgive yourself and move forward. The people who truly fail are the ones that just give up the first time they make a mistake.

Third, this has nothing to do with what Michael Phelps has recently done, but it's another great reminder. If you want a lean, hard body and 6 pack abs, you're going to need to WORK. Regardless of his recent actions, Michael Phelps is an Olympic Champ because he worked his rear end off. Don't fool yourself into thinking achieving your fitness goals is going to be a piece of cake.

Fourth, much was made during the Olympics of Michael Phelps and the massive amounts of calories he was consuming. If YOU want to get into peak condition you need the proper nutrition. Period.

Look, if you're not eating enough fruits and vegetables you need a Whole Foods based multi
( like Prograde Nutrition's VGF 25+

If you aren't optimizing your workouts by refueling with the correct blend of carbs to protein (based on the research) then you need to start using Prograde Workout (

Anyway, when you see a news story like this one involving Michael Phelps, always remember to look for the positive lessons you can learn.

Yours in health,

PS - If you're serious about your training and want the best nutritional products, then use what I use - Prograde Nutrition (

Thursday, February 5, 2009

Don't Drink the Rockstar Baby!!!!

If you want to achieve your health and fitness goals, it requires a degree of self-discipline. Your meal plans and your exercise routines have to be important to you or you will fail. Too many people look for the easy way out. My latest jab at the crazy weightloss world is the rockstar energy drink and cigarette diet plan which I make fun of constantly.

People actually live on energy drinks (giant sugar containers) and cigarettes. They don't eat much and if they exercise at all, it's some useless form of slow cardio. Yes, they lose massive weight quickly. And yes it's all muscle and water. What's left - size zero jeans filled with gelatin and hollow, brittle, weak bones.
So if that's what you want as a quick fix, go for it.

If you want to be healthy and fit, it takes longer and you have to be consistent, persistent and dedicated. When you feel tired or lazy, snap out of it and do some real exercise. If you are hungry, grab something good - which you should have on hand.

In my continual quest to overcome old age and injuries, I did another challenging chest workout. My warmup consisted of rings chest press for 20 reps, Bench press: 135lbs x 12, 225lbs x 1, 245lbs x 1, 275lbs x 1, 285lbs x 1 and 295lbs x 1. I improved, since my last videotaped workout, by getting 305 lbs for 2 reps, 250 lbs for 5 reps and 225 lbs for 13 reps. Of course, I didn't have a spotter as usual (not recommended :-) ), so I had to be cautious.

I finished with a little humor, talking about the rockstar energy drink and cigarette diet plan. Naturally, I didn't drink rockstar and smoke cigarettes as my post workout meal plan. I actually had an anabolic dose creatine drink and a protein shake. So my advise for the quick fix dieters is "Don't Drink the Rockstar Baby"

305 lbs x 2 reps

250 lbs x 5 reps

225 lbs x 13 reps

Don't Drink the Rockstar Baby !!!