Hi Guys!!!
kind of late but i hope you guys r getting some rest from the last couple of days of not working out. well i just thought that i would take a moment to just focus and answer some questions that many of you have. for starters no i do not charge for you to follow me on here read all you. second i dont do personal training sorry i am too busy. that wad my intention after this site to help people get started. third, my workouts are intended to get your ass sweating i focus on fat burning right now if you are starting to follow and check in daily start with the post daily after the beginning of the month and work your way up. and finally yes i do weight with workouts but the website is designed for you to start off then go independently.

Weight in today

Todays weight in was 206 not too much to go huh?

at bottle service but we still need to workout

Hey guys here is todays workout....
Run thirty minutes
Cycle kicks
Jumprope one minute
Jumpjacks thirty
Swissball situps fifty
Swissball planks for thirty second hold

Do eachone back to back and then do three rounds
Cooldown
Fifteen minutes speed run

The Pryamid

Alright here we go you are going to do one after another with no rest then after you finish going through it once you rest one minute then do it again do the routine a total of five times
warm up- 15 minute jog!!!!

the routine

Squat Jumps- you start in the jumping position then jump and with you arms reach high then you finish in the squat position 20x
Jump rope Single leg Jumps- do five then switch legs then five again until you reach 30
jumping jacks- 50x
Floor for Bicycle Kicks 45x
Planks- hold for one minute

that's one set you are going to do it five times

lets get ready to rumble

Hope yall had a good weekend my was amazing it consisted of work and work and hanging out and talking to some good friends. Hope you guys aren't falling off the banwagon. Todays workout is following and try to get a swiss ball by next week!!!

Walk run forty minutes
Do thirty jump ropes then squat and hold for thirty seconds do it ten times with out rest inbetween do it for time
Twenty lunges forward and back twice
Planks hold for forty seconds to a minute then turn around and do twenty bicycles do 3 sets
Calf raises one hundred no rest

Good luck and have fun!!!!

Step by Step

alrighty guys here we go again!!! happy weekend eve

step ups
grab a step and alternate fast
5 set of 1 minute
jumprope
10 set of a minute and a half and then you take a minute rest inbetween
then a 20 minute walk!!!!

FYI CARBS ARE BACK NEXT WEEK THURSDAY

Thirsty Thursday

ALright Guys hope you guys are in full mode and today is two weeks od carb depletion arent yall stoked you prolly weight about five pounds less!!woohoo
alright todays workout
25 minute run
30 walking pushups
100 bicycle kicks
200 jumping jacks
20 minute speed walk!!!!

Wacky Wednesday!!!!

Hey guys sorry so late i have been so damn busy!!!! well here is todays workout

walk 1 minute
run 3 minutes
total of 35 minutes

then
3x12 pushups traditional or on your knees to assist you.
2x25 bicycle kicks
3x12 chair dips (just as it sounds you put your hands at the tip of the chair and dip your body off of the chair then you push yourself up)
3x25 lunges
jumprope 500 times as your cooldown!!!!!

Tushy tuesday again!!!!!

Alrighty here we go its leg time.
30 minute run
Alternate minutes one run one walk.
Lunges twenty forward in a line then back that's one set!!! Do this three times
Squats 4x15
Booty crunches where u lay on your tummy and bend you leg and u kick ur leg up so u feel it in your ass 3x15
Calf raises 100
Jumprope 500 times!!!!!

Hotter than a mutha 114 r u kidding me?!!!

Hope you guys had a great weekend ill admit its hot so please please be careful. todays workout is going to be nice and easy please dont over do it because i need your body to be prepared for the week.
Cardio walk only walk for 45 minutes
then do twenty minutes of non stop ab workouts

Friday!!!! I hope yall are stoked!!!

So, I hope everyone had a blast this week with workouts goodjob to everyone and thanks for the emails. you guys are a week into transformation with me!!! its so much funner when you do it with someone...LOL.... well to kick off into the weekend we are going to focus on biceps and on legs yes i am obsessed with legs thank you very much.. so here is your workout for today..

do 45 minutes of Cardio i dont care what it is.
then do the following.
-lunges traditional 15 forward and fifteen back three times
-squats 4 sets fo 15
-squat to jump 3x5 (here you are going to start inthe standing position and then you are going to hop up and as you comedown you are going to squat down. then start from the squatting position u ended up in to go back up...repeat five times then rest)
-calf raises 3x30
-booty crunches ( you lie on your stomache and without bending you knee kick you leg back so that you feel the crunch in your ass)

Arms-
get 2 gallons of water and do bicep workout 3x15
then you are going to get into the pushup position and walk yourself out five and back five you should be able to do this with no problem...

See ya Monday!!!!

Putting myself on blast!!!

So, i am so determined to get back into shape that i am going to post my weight everyweek.....i weight in today and my weight in weight was.............................209 yup i only have 24 pounds to go!!!!

Thursdays routine!!!

So I Hope all is well!! i need ya'll to buy a a fitness jump rope. they're pretty inexpensive we will use it starting next week ugh so tomorrow is weight in day and i am not going to look forward to it.. well today your workout is below!!!!

Thursday:
if you have a bike go for a bike ride an hour long...
then its stomache crunch time,
3x25 crunches with your feet of of the ground not crossed
3x25 bicycle kicks
3x 10 leg lifts ( this is where you are laying on your back and you are lifting you legs with out bending them to a 90 degree angle.)

good luck !!!

Hey guys happy wednesday!!!! SO buy now carb cravings should have kicked in like no tomorrow dont worry drink lots of water and if u need sugar have diet soda or splenda coffee or crystal light. last night i made some amzing low carb curry.. yall should try it!!! here is the recipe!!!
youll need
lean turkey ground 2 lbs
a cup of bean sprouts
medium onion
four celery sticks chopped
garlic cloves
2 tble spoons of curry powder
a can of light coconut milk
2 cups of light chicken broth

so first you sautee the onion and the celery once its almost browned you add in the garlic. then you want to add the chicken broth which should already be brought to a boil let it all boil on low for about 20 minutes

while that is going on cook the turkey i used 1/4 of the cocunut milk to cook with the meat once it is cooked i also added for flavor one lime of its juice added some garlic powder an two yellow peppers seeded out i then added the bean spouts and cooked it all together then i topped it with the curry sauce

after you have simmered the broth with the veggied you want to add the 3/4 cups of the coconut milk and add the curry powder. then you should let it boil for about two minutes. you should serve the curry sauce over the meat it is amazing
add salt and pepper toyour desire...

todays workout-
lets swtich it up a bit and try to run for 23 minutes
then after that walk for forty minutes!!! have a blessed day!!!

Tuesday Tushi Burner!!!!

I hope your rested your legs!!!!

walk 40 minutes with everyother minute jogging, so you walk two minutes then jog one minute back and forth until you get to forty minutes.

repeat the following three times without resting
-do 20 squats
-then get on all fours and kick your leg back alternating between legs so that you work out your butt do ten on each leg
-then stand up and do calf raises a total of 20

Hey Guys so i am doing carb depletion and am doing this for two weeks its phase one of the south beach diet. i have had amazing results from it and i think that yall will too if u stick to it. i normally drop a lot fo weight really quick on it.. good luck. below is a list of the foods of southbeach if u wanna do it there is a list of does and dont's and also how to break down your food for the day for the next two weeks in two weeks i will post phase two...

Foods to Enjoy
Boiled Ham
Canadian Bacon
Canola Oil
Chicken Breasts (skinless)
Cheese (fat-free or low-fat - American, Cheddar, cottage, cream substitute, feta)
Cornish Game Hen
Eggs (whole)
Fish (all types)
Green Vegetables
Lunchmeat (lean)
Peanut Butter
Peanuts
Pecans
Pistachio Nuts
Olive Oil
Seasoning/Spices (broth, butter sprays, pepper, anything containing no sugar)
Shellfish
Sirloin
Sweets * (chocolate powder, cocoa powder (baking type), hard candy, sugar substitute (sugar-free)
Tenderloin
Tofu
Turkey Bacon
Veal
Vegetables (artichokes, asparagus, beans, broccoli, cauliflower, celery, cucumbers, eggplant, legumes, lettuce, mushrooms, spinach, tomatoes, zucchini)
* No more than 75 calories per day

you can follow this more detailed list here:


BEEF Lean cuts, such as:
Eye of Round
Ground beef:
Extra Lean (96/4)
Lean (92/8)
Sirloin (90/10)
Tenderloin
Top Loin
Top Round
LAMB (Remove all visible fat)
Center Cut
Chop
Loin
PORK
Boiled ham
Canadian bacon
Loin
Tenderloin


POULTRY (SKINLESS)
Cornish hen
Turkey bacon (2 slices per day)
Turkey and chicken breast
SEAFOOD
All types of fish and shellfish
TOFU
Use soft, low-fat or lite varieties
VEAL
Chop
Cutlet, leg
Top round
EGGS
The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute if desired.
LUNCHMEAT
Fat-free or low-fat only
MEAT SUBSTITUTES (SOY BASED)
Bacon - Limit to 2 slices per day
Burger - < 3 gms fat per 2-3 oz portion
Chicken Patties & Nuggets - < 3 gms fat per 2-3 oz portion
Hot Dogs - < 3 gms fat per 2-3 oz portion
Natural Peanut Butter - 2 Tbsp (may use as protein choice or limited nut choice)
Sausage Pattie - Limit 1 patty per day
Seiten
Soy Crumbles
Soy Nuts - 1/4 cup for a protein snack is suggested serving
Tempeh
Yuba
DAIRY
Low-fat (1 percent) or fat-free milk or soy milk
Plain or sugar-free low-fat or fat-free yogurt
Fat-free half & half CHEESE (FAT-FREE OR LOW-FAT)
American
Cheddar
Cottage cheese, 1-2% or fat-free
Cream cheese substitute, dairy-free
Feta
Mozzarella
Parmesan
Provolone
Ricotta
String
NUTS (Limit to one serving per day as specified)
Almonds - 15 (Dry roasted recommended)
Brazil Nuts - 4
Cashews - 15 (Dry roasted recommended)
Pecans - 15 (Dry roasted recommended)
Macadamia - 8 (Dry roasted recommended)
Peanut Butter - 1 tsp
Peanut Butter, Natural = 2 TBS
Peanuts, 20 small (May use dry roasted or boiled)
Pine Nuts (Pignolia) - 1 ounce
Pistachios - 30 (Dry roasted recommended)
Walnuts - 15 (Dry roasted recommended)
In place of nuts, may use: Flax Seed - 3 TBS
VEGETABLE CHOICES (includes legumes) (May use fresh, frozen or canned without added sugar)
Artichokes
Asparagus
Beans, Green
Beans, Italian
Beans, Wax
Beans or Legumes:
Black Beans
Butter Beans
Chickpeas or Garbanzo
Pigeon Peas
Soy Beans
Split Peas
Broccoli
Bok Choy
Cabbage
Cauliflower
Celery
Collard Greens
Cucumbers
Eggplant
Lettuce (All varieties)
Juice (Limit to 6 ounces per day)
Tomato
V-8
Mushrooms
Mustard Greens
Okra
Onion - Limit to 1/2 per day
Peppers (All varieties)
Pickles - Dill or those sweetened with Splenda®
Radishes (All varieties)
Rhubarb
Sauerkraut
Snow peas
Spinach
Sprouts, Alfalfa
Squash, Spaghetti
Squash, Summer
Yellow
Zucchini
Tomato - Limit to 1 whole or 10 cherry per serving
FAT CHOICES (with some suggested serving sizes) The following monounsaturated oils are recommended to be consumed daily:
Olive Oil
Canola Oil
Other Oil Choices that may be chosen (Polyunsaturated or a blend of Monounsaturated):
Corn
Enova
Grape seed
Safflower
Soybean
OTHER FAT CHOICES:
Avocado - 1/3 whole = 1 TBS oil
Guacamole - ½ cup = 1 TBS oil
Margarine - Chose those that do not contain Trans Fatty Acids such as Fleishmann's Premium Olive Oil or Smart Balance
Mayonnaise - Regular or Low Fat
Olives (Green or Ripe) 15 = 1/2 TBS
Salad Dressing - Use those < 3 gms sugar per serving
TOPPINGS & SAUCES use sparingly (check labels for added sugar)
Hot Sauce
Salsa - Limit to 2 TBS during phase 1
Soy Sauce - 1/2 TBS
Steak Sauce - 1/2 TBS
Worcestershire Sauce - 1 TBS
Whipped Topping (Light) - 2 TBS
SPICES AND SEASONINGS
All spices that contain no added sugar
Broth
Extracts (almond, vanilla, or others)
Horseradish sauce
I Can't Believe It's Not Butter! Spray
Lemon Juice
Lime Juice Pepper (black, cayenne, red, white)
SWEET TREATS (Limit to 75 calories per day)
Candies, hard, sugar-free
Chocolate powder, no-added-sugar
Cocoa powder, baking type
Fudgsicles, sugar-free
Gelatin, sugar-free
Gum, sugar-free
Popsicles, sugar-free
Sugar substitute Some Sugar Free
Products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol or xylitol) and are permitted on the SBD. They may have associated side effects of GI distress (abdominal pain, diarrhea & gas) if consumed in excessive amounts.
SUGAR SUBSTITUTES
Acesulfame K
Fructose (needs to be counted as Sweet Treats, Caloric Limit)
Nutrasweet (Equal)
Saccharin (Sweet & Low)
Sucralose (Splenda)
Stevia (Not approved by FDA)


Foods to Avoid
Alcohol *
Baked Goods **
Beef (brisket, liver, rib steaks, fatty cuts)
Bread **
Breast of Veal
Cereal (all kinds) **
Cheese (full fat, brie, edam)
Crackers **
Fruit
Fruit Juice
Honey-Baked Ham
Ice Cream
Matzo **
Milk (whole, low-fat)
Oatmeal **
Pasta **
Pastries **
Poultry (chicken wings, legs, thighs, wings, duck, goose, poultry products)
Soy
Vegetables (barley, beets, black-eyed peas, carrots, corn, pinto beans, sweet potatoes, white potatoes, yams)
Yogurt
* Includes beer, hard alcohol, wine (wine will be introduced in Phase 2 in moderation)
** Includes all starchy foods

more detailed once again here is a list of what to avoid.


VEGETABLES
Beets
Carrots
Corn
Potatoes, white
Potatoes, sweet
Yams BEEF
Brisket
Liver
Other fatty cuts
Rib steaks
POULTRY
Chicken, wings and legs
Duck
Goose
Poultry products, processed
PORK
Honey-baked ham
VEAL
Breast
FRUIT Avoid ALL fruits and fruit juices in Phase 1, including:
Apples
Apricots
Berries
Cantaloupe
Grapefruit
Peaches
Pears
CHEESE
Brie
Edam
Non-reduced fat

DAIRY
1/2 cup of plain fat-free yogurt (once per day max.)
Fat Free 1/2 & 1/2, Nonfat milk, 1% milk,
Soy milk allowed with coffee. Otherwise avoid all other dairy products (unless listed under protein choices or sweet treats).
Limit to < 2 TBS per cup of coffee. Otherwise, avoid all milk products in Phase 1, including:
Yogurt, cup-style and frozen
Ice cream
Milk, low-fat, fat-free, whole
Milk, soy
STARCHES AND CARBS
Avoid ALL starchy food in Phase 1, including:
Bread, all types
Cereal
Croutons, all types
Matzo
Oatmeal
Rice, all types
Pasta, all types
Pastry and baked goods, all types
MISCELLANEOUS
Alcohol of any kind, including beer and wine
No regular ketchup or cocktail sauce
No pork rinds - too high in saturated fat
No jerky - too high in sugar content
Limit Caffeine-Containing Beverages to 1-2 servings per day

Phase 1 Guidelines for meals




Breakfast
Protein: Quantity is not limited. See choices Vegetables: Minimum 1/2 cup. See choices Fruit: None Starch: None Milk: None Fat: 1 tsp mayonnaise or oil (optional) See choices

Lunch
Protein: Quantity is not limited. See choices Vegetables: Minimum 2 cups. See choices Fruit: None Starch: None Milk: None Fat: 1 Tbsp mayonnaise or oil. See choices

Dinner
Protein: Quantity is not limited. See choices Vegetables: Minimum 2 cups. See choices Fruit: None Starch: None Milk: None Fat: 1 Tbsp mayonnaise or oil. See choices

Snack
Snacks are required. Choose from the Protein or Vegetable list, or eat nuts from the Fats list.


alright with all this info let the games begin!!!!!!!!!

Kicking off the week with a bang!!!

Hope yall had a great weekend as I did. todays workout will be quick and easy..
do a forty minute walk with three one minute runs in there somewhere..
do sixty sit ups
do 20 pushups
30 side crunches
50 bicyles-you are on the floor and kicking your feet in the air in and out..
good luck

nutrition- try to eat salads for dinner so u stay fuller longer and dont wake up hungry..
Johns salad-
1/2 cup bean sprouts
1/4 cup green bell peppers
1/2 cup cottage cheese
grilled chicken breast the more the marrier
cheddar cheese lightly sprinkled
blue cheese dressing drizzeled on top....
toss and eat!!!!!!!!!!

Sunday Sunshine

Its going to be a blessed day today and man oh man there is no excuse for not going outside.For todays workout try to rest up to start strong monday. You want to do a forty minute walk today. While you walk try to focus ur energy on more of a spiritual aspect of life. Think about what in life you struggle with the most. Once u have thought about that think about what way you can start making minimal changes to that issue. Also try to think about when u were a child and where u r now and if u have done what u wanted to do by this age? Just things to think about to make time go by faster

Nutrition tip- avoid alcohol, if you are going to drink try to stick to light beer yeah it taste like crap but at least the end result will come quicker. And if you are going to drink hard liquor drink straight shots and no mixers!!! You won't take in the additional calories that make people gain weight.

Email me if yall have questions good bless you guys and take care!!!!!

loving it loving it

Hope everyone is doing ok on working out I an pumped up couldn't ask for more. Fridays nutrition tip. Avoid white starches go for whole wheat and take in the majority of your carbs in the morning. Fridays workout is as follows
Cardio- march in place for two minutes fast then do ten jumpingjacks to that seven times one after another after another.
After resting from above
Do 50 squats with minimal rest u want to do this with your feet underneath ur knees make sure ur but goes bacvk and your knees are not ahead of your feet when down. Try to do to ninty degrees.if this makes no sense to u then sit and stand from a chair fifty times
Rest then go to the floor and 3 sets of seven. Of pushups these might be dificult so if so then stay and ur knees and do that to help.

Last but no least do 50 side crunches standing up straight and bending side ways.

Good luck and email me if u havw questions!!!!

loving it loving it

Hope everyone is doing ok on working out I an pumped up couldn't ask for more. Fridays nutrition tip. Avoid white starches go for whole wheat and take in the majority of your carbs in the morning. Fridays workout is as follows
Cardio- march in place for two minutes fast then do ten jumpingjacks to that seven times one after another after another.
After resting from above
Do 50 squats with minimal rest u want to do this with your feet underneath ur knees make sure ur but goes bacvk and your knees are not ahead of your feet when down. Try to do to ninty degrees.if this makes no sense to u then sit and stand from a chair fifty times
Rest then go to the floor and 3 sets of seven. Of pushups these might be dificult so if so then stay and ur knees and do that to help.

Last but no least do 50 side crunches standing up straight and bending side ways.

Good luck and email me if u havw questions!!!!

work it flip it and reverse it

So all of the peeps from oregon here we go todays point. Try not to eat starches six hours before u go to bed and drink a lot a lot of water throughout the day to supress cravings. Todays workout is simple
Thirty minute walk.
Counter pushups- where u are just leaning on the wall or counter and doing s pushup 3 set of ten.
Twenty jumping jacks
Twenty sit ups
Twenty tippy toes- you are standing and u are coming to the tips of ur toes and down. Do thirtysix of them without rest....
Good luck

my trip to oregon

I am sitting driving back home from one of the best trips that I can think of. I cannot say how much of a blast I had and how grateful I am with the friends that I stayed with thank u sarah brad mike and berta and lisha and josh and the fat stripper who gave wrong directions to the lake.... Brad hates u.
On a brighter note here is my trip. I got on the train at five for it to break down ten minutes later and have to take a bus and only to get to martinez and get left behind... Ok I think to myself this could be worse ill take the next one... Oh wait there is no next one until twenty four hours later whatev I thought to myself. They book me in a hotel and comp my trip because I started crying saying that I had a very important place to be at.
Wake up the next morning go to the train station to check in my luggage go look at the town an there is nothing there three o clock comes around I go to a mexican place and get tossed so drunk started bar hopping and look at my clock holly shit I tell the hot lawyer that I was bsing with and jam running down the street to the station I get on the train and knockout sleep untill I get to chemault. I then go to bend get picked up by my friends awww finally here.
We have amazing brad cookin and a beer we go out to see the city gorgeous so damn gorgeous at the downtown art galleries. We go home and I crash.
Saturday comes around and we r headed to the lake one of five that I am going to visit while I am here. We go to the lake with the parents they r amazing I got so burnt. We go back home and have bbq and then sit in the front and oncce again got drunk and saw fireworks. Such an awesome fourth of july. Pics to come don't worry. Sunday comes around and we went out to a brwery to have dinner before then we went to a hike where it was gorgeous and I stole a state sign hahaha. Wale up the next day and we went to a lake gorgeous once again and it was. Super cold we then went to another lake an floated the whole time tuesday comes around and I go via bike downtown only to almost getting killed by a redneck in their jeep as they ran their dam lights. Night time we go have amazing mexican food and a couple breweries. Wedsnday its business day and I make my calls for future jobs. I come to the parents house and go to bed after amazing din din then we wake up and now were on the road. Over all amazing time couldn't have asked for better company on my vacation pics to follow