FITNESS RESOLUTION

When it comes to fitness resolutions, why do we always hear about people setting them, but never keeping them? Now is the time to break the cycle of the on again, off again fitness resolutions.  Don't wait for the new year, or next week.  These simple strategies will help you get started right away.

Build a Support Group
Once you've set your goal, tell a friend or colleague.  There's nothing like a little good peer pressure to keep you honest about your commitments.  Then you can also join a training group.

Make it Visible
Put together a training calendar and post it where it can be served as a constant reminder of your resolution.

Take the Long Route  
Don't be afraid to make minor adjustments along the way.  Set smaller intermittent goals that will help you achieve victories along the way.

Reward Yourself
Once you've achieved your goals, you deserve a reward.  Think of a special way to recognize your won achievement.  It could be a gift of some kind of gear, a massage, or a bouquet of flowers.  Then use the positive momentum of achieving your goals to set and keeping a new resolution; knowing then that your next reward will be that much more sweet!!

Strengthing your Core

Hanging Crunch with Medicine Ball

I personally haven't seen this type of exercise done before, I like to say I came up with it on my own.  I'm using a 6lb medicine ball that is placed between your thighs and held there during the process. While holding onto the handle bars, lift up your legs together so that your chins almost touch the bar while your knees are bent. Then bring your legs back down slowly. Do this for 4 sets of 10 reps. This is a tough workout, but it will benefit your abdomen and core. 

 

  



Side Twist Pass

This exercise is done with a 25lb (or what you can use) medicine ball.  Standing about 10ft from the wall stand parallel with feet shoulder width apart.  Throw the ball against the wall as hard as you possibly can.  Catch the ball as it comes back to you. Make sure to keep your feet stationary and not moving around.  Do this 3 sets of 12 reps.

 



Leg Extension Crunch



This is another hanging crunch, but slightly different.  While hanging, your arms should be slightly bent, with your knees and feet together. You will point your toes back toward yourself as you bring your knees up to your chest. Do this 3 sets of 10 reps.



Tonight's Dinner- Egg Quesadilla

When my wife first showed me the recipe and photo I was excited to try it out.  We made it tonight for dinner. It was very delicious and I cannot wait to have it again. My 2 year old son even enjoyed this meal, saying: "Daddy, I like it!"
This meal can be enjoyed anytime of the day, breakfast, lunch, post workout (b/c of all the protein), and of course as I did, dinner!!
I hope you enjoy this nourishing meal that will fit into your healthy lifestyle. The crispy tortilla creates an exciting crunch that glides the silky egg mixture into your mouth.

This meal and photo from The Gourmet Bachelor Cookbook.

Ingredients
2 tortillas (Whole Wheat)
2 Tbsp olive oil
1/2 c red & green peppers, diced
1/4 c corn kernels
4 eggs (or 6 egg whites)
2 oz cheddar cheese, shredded
1 Tbsp cilantro, chopped

Directions: Saute peppers and corn for 4 minutes in olive oil. Whisk eggs in a bowl. Stir eggs into skillet with the peppers until fluffy. Add some cheese and cilantro. Remove from pan and set side. Place 1 tortilla in the pan, place some cheese on top. Place egg mixture on top of the cheese, then another layer of cheese. Place 2nd tortilla on top. Grill for 1-2 minutes on each side.

How to Reduce Muscle Soreness

After a hard workout or an intense exercise our bodies become sore.  This could last for up to a week. Some muscle soreness happens when you are working one muscle for a long period of time. 

Here are some tips to help recover from muscle soreness.

1. You can do exercises that are low intensity.  By doing this, your body has a better ability to relax.  After your workout or training, do some cardio exercises for 15 minutes very slowly.  You could go for a walk around a track or at the park for 20 to 30 minutes.

2. It is good to utilize a protien shake after every training to "refuel" your batteries and bring important nutrients to your body that will help reduce muscle soreness that may occur the next day. I have begun to use Visalus for my protien shakes.  As I use this more, I will share my experiences and "recipes" for some delicious shakes!!

Here's my ordering site if you want to look into it for yourself. www.moore4you.bodybyvi.com

3. Drink. Drink a lot of water. A good water source is one that has electrolytes.  Which has calcium, sodium and magnesium; all are important elements for mescle recovery.

4. Massages.  Getting a massage will increase blood circulation. This will help you with post-workout and reduce the level of lactic acid formed in muscles.

5.  Sleep.  Get enough sleep.  Sleep at least 8 hours a night or more.  Remember, your muscles are growing when you are resting, not when you are training.

6. Intake large amounts of Vitamin C.  This will help reduce bad cholesterol and also reduce muscle pain or cramps. 

7. Shower.  Taking a hot-cold shower after you get home allows your muscles to recieve more nutrients. Also, during the winter, a nice warm shower can help prevent you from getting colds.

Merry Christmas

Hey everyone, Merry Christmas, hope you and your families are having a good one! Be blessed.

Christmas Eve

Today was a very productive day, I got a lot done. I was even able to make it to the gym and get my workout in. I could of stayed home and got nothing done since I got up this morning not feeling too well. My body was telling me I can't, but my mind was telling me, yes you can. Sometimes we just have to push ourselves. As for me, I have goals and dreams, so I'm not going to take it light on myself because at the end of the day I have to provide for my family. Sometimes we get too comfortable with where we at in life, but forgetting that it can be way better if we change the way we think and see things.

Motivation

In whatever we are doing in life, such as going after our dreams, raising our kids, working towards our fitness goals and even looking to find that special person. Remember consistency is very important so please don't give up easily. Keep working at it because you know what they say: good things happen to those who work hard. Happy Sunday everyone.

Track Interval Workout

As a runner for most of my life, I know how important it is to get the right workout. This way when you get on the track to compete, you'll have the confidence to know that you've trained appropriately and will be ready for your race.
I've posted these workouts to help you out with your training. A video of each of these will be posted at a later time.

 1. Karaoke                                     10. Walking Deads

 2. High Knee Skip                         11. Grasshoppers

 3. Butt Kickers                              12. T-Push ups

 4. Lateral Shuffle                           13. Squat, Thrust and Jump

 5. Reverse Jog                               14. Static in and out

 6. Jumping Jacks                           15. Side to Side

 7.Prisoner Squat                            16. Mountain Climbers

 8. Jump Lunge                               17. Single Leg Climbers

 9. Toadies                                      18. Line Drills

This was myself beginning my Track Career in High School

Curious O' Ma

After finishing one of my exercises, I walked to go get some water from the drinking fountain.  Along my way I got stopped by this lady who was curious about what I was working out for.  I told her, "I am training currently for an active goal of being a fitness model." She told me that I was working out very hard and that I looked great. Then told me to continue to doing the hard work that have been doing. It's moments like that which can push myself/you even further in your fitness goals.

My Favorite Workout

Are you ready??? Today was an exciting day for my workout. I did one of my favorite exercises.  This was the stairs workout.  At my gym, I will run up & down the stairs 5 times, using quick feet.  This allows my heart rate to stay up.  I will then do push ups, with my feet resting on the top step and then reaching my bodies length till my hands are below my chest (photo to follow.) I do 5 reps of 10-12 push ups. Next step is to do side shuffle up & down the stairs 3 times. The last part of this workout I do jump and then squat on the stairs. Going up the stairs 3 times, walking down each time between. Each one of these exercises is very helpful in building a strong core, legs and keeping your heartrate up.