30 Day Squat Challenge

Hello! I apologize for skipping a few days, just been very busy. I am back today though to share something for Trendy Tuesdays. Recently, I saw a bunch of people on Facebook post a picture that was called the "30 Day Squat Challenege". It came with a picture of a woman's booty and instructions on how to do it. Below is a picture I found that is a little more tasteful for my female audience.

I have not personally done this, but I have asked around and gotten some feedback from some people and based my own opinion on it.

PROS

• Everyone that does it says they see results within the first week, and are happy with the results at the end of it.
• No one seems to of given up because it was too hard.
• Because you aren't using weight, the amount of squats you have to do are reasonable.
• Everyone likes a firmer booty

CONS

• Not very popular with men. Tends to be something women try. Although men appreciate the effort by the women.
• After the 30 days is up, you have to figure out a workout to keep your lower body in shape and continue to work out. 
• Doing this every 30 days is not the best idea. You will eventually plateau and get discouraged because your body stopped changing.

So really, it's not bad at all. Just need to keep in mind that this is a temporary exercise that should help your lower body get into shape for the gym or running. Also, make sure to stretch before and after doing this so you don't cramp up, especially on days where you have to do 100+ squats. I encourage women to try this if they have no gym membership but are trying to find a way to get great legs at home.

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Big Weight for Big Results

What is up everybody? Today on Training Thursdays I am going to talk about a routine I added to my weight training at the gym. For the last 4 months I have been using the Push/Pull method and it has worked very well, but I decided to try something different that would give me bigger results. So far, it is working.

A couple weeks ago I read some posts by Arnold Schwarzenegger when he was on Reddit. Some guy was mentioning doing a workout that consisted of mostly bar workouts. Arnold said it was great but to add some isolation exercises on different days. This got me thinking and experimenting. I decided to go with this plan of attack:

Day 1 - Monday - Bar/Heavy Weight Day 
On this day, I focus on going as heavy as I can doing the appropriate amount of reps and sets.

• Bar Bench Press, 3 sets of 8-10 reps - use about 70% of what your max bench press is
• Lat Pull Down, 3 sets of 8-10 reps - remember to pull down to your chest, not your back.
• Incline Bar Bench Press, 3 sets of 8-10 reps - I would go 20-30 lbs lighter than what you benched normally.
• Seated Row, 3 sets of 8-10 reps - try for same weight as lat pulldown
• Decline Bar Bench Press, 3 sets of 8-10 reps - use same weight as incline
• Bar Bicep Curls, 3 sets of 8-10 reps - use half the weight of seated row
• Tricep Dips, 3 sets of 8-10 reps - use either the machine or a bench 

Day 2 - Wednesday - Isolation Day 
On this day, I focus on making my body symmetrical. If I feel like my left arm is getting more of a workout using the bars, then I will add a few more reps to my right arm during isolation day. Eventually your body will learn to distribute power evenly and extra reps won't be necessary.

• Dumbbell Bench Press, 3 sets of 8-10 reps - try to do same weight as bar bench press
• Dumbbell Bicep Curls, 3 sets of 8-10 reps -you can also opt to do 3 sets of 21's (I described this in an earlier post)
• Tricep Pull Down, 3 sets of 8-10 reps - it doesn't really matter what extension you use, I like to change it up every time.
• Cable Crossover, 3 sets of 8-10 reps - use around the same weight you curl each arm with.
• One Arm Lat Pull Down, 3 sets of 8-10 reps - do one arm at a time to isolate
• One Arm Row - 3 sets of 8-10 reps - same weight as pull down
• One Arm Dumbbell Tricep Extension - same weight as curls

On Friday I would do leg day, which I added bar squats to, and days in between I do most of my cardio. So far I have done this for 2 weeks and I can already see a huge difference in my muscle formation in my upper body. Each time Bar/Heavy Weight day comes I try to add 10-15 lbs on each exercise.

I think this works better because I am using heavier weight with the bars then I was when I did a lot of dumbbell and machine work only. Dumbbells are still perfect for isolation day. If you are trying to beef up like I am, go ahead and try this out next week. Let me know if you see an improvement in your strength.

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Men's Health Poster

Happy Tuesday to all my readers. I had an idea for a blog post today, but it was going to require more research than I had time to do. I will post that next week! Today, I wanted to share a poster I saw a few weeks ago that is pretty helpful for men. Sorry ladies, I try to be unisex as often as I can. I know this isn't really a "trendy" topic for Trendy Tuesdays, but I felt it was important to share. Take a look at the poster for a minute and absorb what it is saying.

Do you feel like some of the organs mentioned may be in the danger zone with you personally? Go see a doctor and get a physical. I don't usually say go to the doctor for anything, but it's good to go when you know what you need checked and are already informed so you can decide whether or not to take doctor's orders.

This poster wasn't made to scare you, but to inform you of how major organs work and are affected by our daily living. The older we get, the more we realize the importance of keeping our body healthy so we can live long and prosperous lives.

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Baked Fish and Rice

TGIF! This is the last day of work until vacation for me. I might do a few posts next week, but definitely not one every day. I have much needed relaxing time with my family coming up! So today on Foodie Fridays, I am going to share a recipe I made last week that was really good and something different. Let's get started.

You will need:

• 1-1/2 cups chicken broth  - Try to use Low Sodium
• 1/2 cup uncooked long grain rice  
• 1/4 teaspoon Italian seasoning  
• 1/4 teaspoon garlic powder  
• 3 cups frozen chopped broccoli, thawed and drained  
• 1 tablespoon grated Parmesan cheese  
• 1 can (2.8 ounces) french-fried onions, divided 
• 1 pound salmon
• Dash paprika 
• 1/2 cup shredded cheddar cheese 

This is how you make it:

• In a large saucepan, combine the broth, rice, Italian seasoning and garlic powder, bring to a boil. Transfer to a greased 11-in. x 7-in. baking dish. Cover and bake at 375° for 10 minutes. Add the broccoli, Parmesan cheese and half of the onions. Top with fish fillets; sprinkle with paprika.
• Cover and bake 20-25 minutes longer or until the fish flakes easily with a fork. Uncover; sprinkle with cheddar cheese and remaining onions. Return to the oven for 3 minutes or until cheese is melted. Yield: 4 servings.

Pretty easy to make and will fill you up quickly. Adding the broccoli really helps give you nutrients you need. If you ever try one of the recipes I post, let me know how you liked it. Hope you all have a great weekend!

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The Truth About GMO

Let's get nerdy today. This Wellness Wednesday, I want to discuss GMO (Genetically Modified Organisms). This technology is used in the food we eat and even used on animals in factory farms. Many people strongly oppose them and some people say they are a way of improving the world. Let's take a look at the facts and you can make a decision for yourself.

So what is GMO? GMO are genetically modified organisms that have had new genes from other organisms added to their existing genes. The goal of such genetic engineering is to give the original organism new characteristics, such as disease resistance. This seems like a good thing for the food industry, but with any new science, there are always side effects that have not yet been averted. Let's take a look at the pros and cons of it.

Pros:

• GMO crops can be modified to where they will become insect resistant. Therefore not needing to use pesticides and other products to keep them away from crops and destroying them. This saves farmers huge amounts of money by not having to waste crops. It also protects the environment from the chemicals in the pesticides and prevents soil erosion.
• GMO foods are known to have more nutrition than normal. They have been engineered to contain more vitamin and mineral content. Besides providing you with more nutrition, this also helps in the fight against malnutrition in the world.
• GMO foods have better quality and taste. Again, they engineer the foods to have more taste. They can make corn sweeter, peppers spicier, and just about anything else have better taste than the original.
• GMO animals have been tested and they are known to have less health problems in general. They can fight off disease better and can withstand typical factory farm conditions better. This in turn produces higher quality meats, eggs, and dairy to the consumer.
• GMO foods can carry vaccines for common diseases. Example, they are working on a banana that can carry a vaccine to kill Hepatitis B.

So the pros of GMO seem very hopeful for the future of the world. Super foods that help us live longer and animals that can withstand anything and stay healthy. Well, it's not all sunshine and lollipops. GMO is still a new technology in terms of it being perfected. Let's take a look at the cons of GMO.

Cons:

• GMO foods can cause unknown allergic reactions to people. When they engineer the foods to be super foods, they often introduce new proteins and chemicals into the food that were not originally in it. This can confuse the body. If you are allergic to nuts, and you eat some corn that has GMO in it. There is a slight chance the protein in nuts that makes you allergic, will have traces of it in the new corn. So now, you are allergic to nuts AND corn, even though you weren't allergic to corn before.
• GMO can decrease the efficiency of antibiotics. This happens because the antibiotic features put into the GMO foods to resist against disease and viruses, causes your body to persist the antibiotic markers. Worldwide they have seen a decrease in the efficiency of antibiotics in hospitals.
• One concern is that the modified genes of the organisms may escape into the wild. For example, if a GMO crop that has a strong resistance to herbicides loses some organisms into the wild and attaches itself to the wild weed population, then you will have super weeds that cannot be killed by herbicides. This technology can be very bad if it is applied to crops and animals we don't want modified.
• GMO also can cause disruption in an ecosystem. One example I heard about recently was the bee population of a small town had almost vanished because the bees could not survive on the new genetically modified flowers that have been growning. Bees dying off doesn't sound bad, but they are a vital part of nature and without them, can slowly destroy an entire ecosystem.
• GMO also can make it to where the bacteria they are trying to kill, will just become stronger and stronger by adapting to the new organisms. This can cause certain strands of bacteria to almost be invincible.
• There has been no long term testing on GMO because the technology is not old enough to collect data for long term effects. So basically we are all playing a guessing game on what might happen to us in the future. There are already many counts of dying animals that ate GMO foods that were not tested properly and are being fed to humans also.

So there you have it, an unbiased report on what GMO is. There are definitely more cons to it, but that is only because you will normally get that with new technology that has not yet been perfected. With you knowing the facts now, you can take it upon yourself to make a decision on how you feel about it. I am somewhere in the middle. I think the idea of it is great and can really save the world in an overpopulated Earth. But I also know there are many side effects from it and don't like the idea that the government is using them in almost all of our foods before it has even been close to perfected. I feel that GMO should be used in a small market of the food industry until they have it under control.

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Zumba Zumba Zumba

Today on Trendy Tuesdays, I am going to talk about a fitness trend that has been growing in popularity with women and I think it is a great idea. Ever heard of Zumba? It is basically an hour long cardio class that combines latin music and dance moves. I have not heard many negative things about it so this post should be short and sweet.

I am going to generalize this post and say that mostly women are fans of Zumba. There is no reason a man can't do it, but I mean, c'mon. So why do women love Zumba so much? What makes it different than the other hundred different types of cardio classes out there? First off, there is music being played the whole time. Not just booty rap or hard rock, but intense and upbeat latin music similar to salsa or something along those lines. This alone will make any workout a lot more fun and give you a solid tempo to work out at. Second, it is comprised mostly of dance moves that mirror excellent cardio workouts and give your body a full workout. This in turn makes you a better dancer while getting in awesome shape. Who doesn't love that? Finally, the classes are an hour long and fairly cheap compared to other classes. This means that you can get in great shape for only an hour a day and not break your bank. Although, I would think you would only want to do classes 3 times a week at most. This is a pretty intense workout to do daily.

So there is nothing wrong with Zumba? Well, there are always the normal things to look out for. A bad instructor can ruin any class. Make sure your teacher knows how to execute the moves correctly without causing injury. I would think that a bad music selection could make the class a lot more difficult also. If you can, see if you can get a sample of some of the music that will be played. No one likes to dance to music they can't feel. This is suppose to be fun. I would also suggest getting a good pair of cross training shoes so you don't beat your feet up too bad. Dancers are known to beat up their feet so be prepared with a good pair of shoes. Other than that, I would say it is a pretty safe thing to do without too much concern for injury.

In conclusion, if you are looking for an uptempo, fun, and rewarding cardio exercise to be a part of, I would recommend Zumba. Finding a class near you should be no problem since the popularity of the classes have grown so much in the last year. Most gyms offer it and even dance studios advertise it. With something as fun as Zumba, there really is no excuse to not get up and get going.

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Chicken Alfredo and Biscuits

TGIF! The allergies are kicking me hard today. One thing I like when I don't feel good, is some home cooking. Today on Foodie Fridays I will show you how to make Chicken Alfredo and Biscuits. At first I wasn't sure how this would taste, but once I took a bite, it tasted just like chicken pot pie. Very good! So let's get down to business.

Here is what you will need:

• 2 cups chopped fresh broccoli
• 1-1/2 cups sliced fresh carrots
• 1 cup chopped onion
• 2 tablespoons olive oil
• 2 cups cubed cooked chicken
• 12 ounces of Alfredo sauce
• 1 cup biscuit/baking mix
• 1/3 cup 2% milk
• 1/4 teaspoon dill weed 

Now here's how you make it:

• In a large skillet, saute the broccoli, carrots and onion in oil until crisp-tender. Stir in chicken and Alfredo sauce; heat through. Transfer to a lightly greased 8-in. square baking dish.
• In a small bowl, combine the baking mix, milk and dill just until moistened. Drop by rounded tablespoonfuls onto chicken mixture.
• Bake, uncovered, at 400° for 18-22 minutes or until bubbly and biscuits are golden brown. Yield: 4 servings.

The hardest part about this is prep. After that it is a breeze and sure to be one of your favorite dishes. This is pretty healthy for you because of all the broccoli, carrots, and onions. Try to shoot for a low sodium alfredo sauce or make your own if you can. I would only recommend eating one serving a meal, because it will fill you up fast. Hope everyone has a great weekend. Let me know in the comment sections if you try one of the recipes and what you thought of it. Adios.

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Extreme Cardio Days

Sup? Sorry for the lack of posts recently. I have been studying for an exam required by my job to move up, so I have been nose deep in studies. Good news is I passed so I'm free for a while. So let's get back to it. Today on Training Thursdays, I am going to talk about my Wednesdays at the gym. Every week I have a day I call Extreme Cardio Day. Why do I call it this? I'll tell you.

I start early in the morning around 6am at the gym. I do a good variation of stretches for about 10 minutes, because I am about to work the heck out of my legs. After warmup, I hop on the cardio bike and do a moderate resistant level for 20 minutes. After the bike, I quickly hop on the treadmill and go for another 20 minutes. After the treadmill, I get on the elliptical for about 15 minutes or so. After that, I change into my swimsuit and start doing laps in the pool for 30 minutes. After that, I hop in the hot tub and unwind for 10-15 minutes. Tired yet? lol

So let's break this all down. I start with the bike, because it is the easiest machine to do in my opinion. I can do 20 minutes pretty easily without being too tired. When I get on the treadmill, I will usually speed walk with an incline for about 5 minutes, then I run at 6mph for 10 minutes, then go back to speed walking for the remaining 5 minutes. On the elliptical, I just use the standard setting and do this for about 15 minutes. This maxes out my legs and gives them a nice workout. Finally, I jump in the pool and do laps until I can't take it anymore, usually 30 minutes. I do this last because I get wet and I don't want to go back into the gym soaking wet. Also because I jump in the hot tub right afterwards to unwind.

Now I do have goals when I do this. It is part of my training for the triathlons I will be starting in September. My goal is to increase resistance and speed every week, even if is just a few notches on the machine. My biggest weakness is running, so I always try to run longer than I did the previous week. So far, I have been keeping to my goals and getting faster and stronger in my cardio. Another reason I have this day, is because on days I do weights heavily, I don't want to do too much cardio and wear myself out to where I can't max out on weights. I'm a big dude and want to keep the muscles and stay strong. I'm not going for the marathon runner look.

Would I recommend this day to everyone? Absolutely. You don't have to do the same settings I use, but doing these exercises at your own pace will be a killer cardio workout and if you keep it up and strive for goals, you will be amazed at what your body can do. I never in my life thought that I would be able to do days like this because I was never a cardio person. Now I am burning almost 800 calories on Extreme Cardio Days and love every moment of it. Best of luck if you are trying this and remember to always WARMUP! If you don't, you are setting yourself up for injury. Also remember to eat enough food that day because of all the calories you burn. I usually go for 3000 calories those days because 3000 - 800 is 2200, the right amount of calories I should have a day. With that in mind, best of luck! Please be safe, be strong, and stay fit.

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