Quick, Simple And Budget Friendly Meal!

Wild caught sardines,Japanese sweet potato and broccoli. Sardines are a great inexpensive food with excellent nutrient value such as protein and omega 3 fatty acids. I personally like to keep within a budget every week when it comes to grocery shopping and sardines are one of my quick inexpensive go to protein sources. If you are trying to eat healthy on a budget I would recommend adding this to your list. If you love sweet potatoes I would highly recommend checking out these Japanese sweet potatoes. Purple in colour and sweet and tasty. I have only ever found them at Whole foods grocery store.

 

A Portable Piece Of Equipment That Challenges Your Whole Body!

A great way to challenge your upper and lower body as well as your core is using a pair of #valslides or #furnituregliders. I'm actually using some furniture gliders from Home Depot in the video as I find that they slide easily on most gym floors, including the rubbery type. I do actually own a pair of valslides to.

The thing that makes this such a great piece of equipment is that your muscles have to work harder as they are constantly under tension as you push and slide through the exercises.A lot of your stabilizing muscles will come into play through various movements. As well as being able to work on core stability.The other good thing about this piece of exercise equipment is that it is very portable so you can take it with you even when traveling and you don't need much floor space to have a good workout.

In the one video I'm performing a body saw which is a excellent anti-extension core exercise.
The other video is a nice combination drill that I put together myself of a lateral lunge with a medicine ball slam. You get to work on some single leg frontal/side action, a plane of motion we don't always work in. As well as some upper body power with the medicine ball slams.

This is just two of many exercise variations using this very effective piece of equipment. Which can be used with all fitness levels whether beginner or advanced.

 

Single Leg Hip Thrust!

Single Leg Hip Thrust: This is another effective variation of the hip thrust, but with only a single leg. No equipment is needed, just your own bodyweight which makes set up quick and easy. I love this exercise because you also get some unilateral/single leg strength training benefits as well. I like to do high reps on this as well as add in a 1 sec isometric hold/pause at the top of each rep. To increase the intensity and to add more of a challenge you could elevate your feet onto a bench, so you end up with your whole body elevated.This particular single leg version is what I'm currently doing in my own personal strength training plan for some assistance work for the lower body.

Band Hip Thrust!

One of my clients performing a nice,effective variation of the traditional barbell hip thrust with a band set up.
For those who may not know or ever seen this exercise before which is predominantly performed with a barbell. It is a strength exercise that targets the glutes and has gained a lot of popularity in the last few years, due to its effectiveness of training the glutes. Whether your goal is aesthetics or functional/athletic development this exercise can sure serve that purpose.

The band variation is one I originally discovered from Bret Contreras (the glute guy). The band set up can be a great alternative for individuals who find the pressure of the loaded barbell uncomfortable against there hips even with some padding.
You maybe fortunate enough to have one of Bret's hip thrusters in your facility/gym which will allow for a easy set up for hip thrusts with the bands as well as the barbell. If not you may have to be a bit creative with the set up of the band. We have a keiser squat rack set up, so I was able to hook a XL band around the bottom end of it. I have seen the band being looped around some heavy dumbbells which can be another good option to.

No matter what your goal is having strong glutes is a huge plus and the hip thrusts is one exercise that will help contribute to that.

Interview at Marcus' Corner!

Many thanks to Marcus and Renee Boston of the Boston Law Group, LLC for the opportunity to share my passion about health and fitness. It was a pleasure to work with such a dynamic team and I highly recommended you liking their Facebook page for small business tips and other great advice!

Dead Bug!

Simple looking, yet very effective core exercise when performed correctly. I have learned to coach and cue this exercise by having the individual fully exhale 1 or 2 times while laying on there back to bring there ribs down so there back is close to the floor and not arching, before they start to lower there arms and extend there legs. Engage the core and perform a full exhale when arm and leg is extended which will make it very challenging. You can progress this exercise by adding small weight plates in each hand or using a band, as well as regress the exercise by just extending the legs alternating one at a time and then adding the arms in later when you are more competent.

Overall a great exercise that I like to use a lot myself as well as with clients.

 

Turkey Chili

Turkey Chili - Quick,simple and healthy one pot meal to warm you up on a cold evening.
My ingredients for this were:
Ground turkey breast
Trader joes chunky salsa
Organic red kidney beans
Organic sweet corn
Everyday seasoning
Garlic powder
Black pepper

Great meal option for the whole family!