Posted by afitman040506 on May 11, 2009 under Nutrition | 
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Here is a quick and easy smoothie recipe that I enjoy quite frequently.
1/2 medium size banana
5 strawberries
1 cup skim milk
5 ice cubes
Put everything into a blender and mix for a delicious shake!
Nutrition Content
Calories – 168
Carbs – 33 g
Fiber – 4 g
Protein – 9 g
Fat – 0 g
Posted by afitman040506 on May 4, 2009 under Sample Workouts, Weight Loss | Be the First to Comment
Here are 5 of the most effective exercises you can do if you’re trying to lose weight:
1. Squat
2. Deadlift
3. Push-Ups
4. Pull-Ups
5. Burpees
Posted by afitman040506 on March 13, 2009 under General Fitness, Strength Training | Be the First to Comment
With today’s post, I want to take the time to address a question that pops up quite frequently when working with my clients. How far apart should my feet be? This question usually comes up when performing exercises such as the squat, deadlift, romanian deadlift, and leg press. It also applies to a wide variety of other exercises, but I think these four will provide the best visual.
Generally speaking, there is no “correct” answer to this question. Or, should I say, there is no “incorrect” answer to this question. Your stance can be wide, narrow, or somewhere in between. There really is no “wrong” stance. It’s more a question of, “what is the goal of the exercise and exercise program?” Each stance will provide a different training effect. I personally will use specific stances to achieve a specific training effect. However, for most individuals who workout on their own, I recommend they vary their stance from time to time to keep the stimulus fresh.
In conclusion, don’t get too caught up with the width of your stance. While stance width will provide for specific training effects, most general exercisers will benefit from incorporating a variety of stances into their program.
Posted by afitman040506 on February 23, 2009 under Sample Workouts, Strength Training, Weight Loss | Be the First to Comment
Working out at home with limited equipment can become a bore if you don’t have an extensive exercise library stored in your brain. However, if you allow yourself to get away from exercising body parts and instead focus on movements, you will open the door to an endless array of exercises. Here are a few exercises to give you some ideas:
1. Turkish Get Up (can be performed with a dumbbell if a kettlebell is unavailable)
2. Windmill
3. Inchworm
Posted by afitman040506 on January 28, 2009 under Core Training, Exercise Library, Sample Workouts | Be the First to Comment
Looking for a quick home exercise routine? Here is a workout that can be done with very little equipment. All you need is a jump rope and your body.
Warm-Up: 5 minutes of Jumping Jacks/Marching In Place
A1) Jump Rope – 100 repetitions
A2) Mountain Climbers – 100 repetitions
A3) Squat Thrusts – 15 repetitions
Rest 60 seconds and repeat 2x (Total of 3 sets)
B1) Bodyweight Squat – 20 repetitions
B2) Push-Ups – 15 repetitions
B3) Single Leg Hip Extension From the Floor – 12 repetitions each side
Rest 60 seconds and repeat 2x (Total of 3 sets)
C1) Leg Raises – 15 repetitions
C2) Bicycle Crunch – 50 repetitions
C3) Side Bridge – 10 repetitions each side
Rest 60 seconds and repeat 2x (Total of 3 sets)
Cool Down: 5-10 minutes of light dynamic and static stretching
Note on Notation: Each group (A, B, C) indicates a superset. For these, you will perform the prescribed reps for A1, then move directly to A2 without rest and perform the prescribed repetitions. After completing all three exercises in the group, you will take a 60 second rest interval and repeat until you have done 3 sets. After you have performed 3 sets of the A group, you can then move on to the B group, etc.
Posted by afitman040506 on December 31, 2008 under Nutrition | Be the First to Comment
If you’re like me, you love mushrooms. Shiitake mushrooms are especially great and I love including them in any stir fry. Luckily, shiitake mushrooms have plenty of health benefits to go along with their great taste. Here are a few benefits shiitake mushrooms can provide you:
1. Increase immune function and infection fighting capabilities
2. Anti-cancer properties
3. Contains powerful anti-oxidants
4. Lowers cholesterol levels
