All posts for the month December, 2021

Eating for weight loss can be extremely confusing!
Today I would like to talk about mistakes to avoid when starting a new Diet!
1. Stop eating sugar!
Yes, weight loss is about calories in and
Calories out, however the quality of
calories determines your overall
A typical sugar body has more fat on
your midsection…
2. To many carbohydrates, especially
Refined carbohydrates!
If you are feeling puffy and bloated you
need to stop it!
3. To much protein can also lead to
body fat!
4. To much fat intake!
Fat is extremely calorie dense and
adds in calories rather quickly…
5. Eating too many calories!!!
No explanation needed…
6. Not eating enough calories!
You will not gain weight while eating not
enough, however you might not lose
weight either…
7. Not weighing your food!
How else will you know how many
Calories you are eating if you don’t
measure your food?
8. Drinking your calories!
It might seam like you are not talking in
that many calories, because you are
drinking them…
9. Not enough water!!!
Water can be your number one friend
in weight loss since it helps with fat
metabolism and toxin elimination!
10. Not keeping a food journal!
Keeping a food journal will help you to
be aware of your overall intake!
Of course you should always eat food as close to natural state as possible!
Eliminate all processed and packaged foods!
I hope this helps!
Posting the video beneath:

With raising Inflation it gets harder and harder to eat healthy foods…
I was able to go shopping for under $50 for one week worth of food!
Remind you that this is not about organic, but eating clean on a budget!
Whenever you buy vegetables, make sure you buy lose and not packaged!
If you chose bulk, buy larger amounts!
Remember that smaller packages come with higher prices….
Don’t buy cut and packaged lettuce…
Not only is it washed in heavy chemicals to preserve it longer, but it costs almost twice as much…
Chose fruit that is in season.
It will save you some money…
In this video below I bought tilapia, which will last me a good amount of days.
I was searching for chicken breast with rip meat and skin (so much cheaper…you just have to remove the skin and fat).
The hamburger meat was 85% fat free.
I will compensate with my salad dressing…
It was also in bulk and will last me another week after I freeze it!
Rice becomes cheaper in bulk also!
The one serving of instant rice (unhealthy) costs as much as 7 days of bulk…
While saving money on groceries takes a little more effort and time in preparation, however can make your life less stressful!
Thank you so much!

Shoulders Biceps Triceps

Just a little Arm and Shoulder Workout with speedy concales a.k.a. Heather…
1. Biceps: BB 21’s DB reverse grip curls 10 reps, regular curls 10 reps, hammer curls 10 reps/ push up to plank 10 each
2. Triceps kick backs 15, behind the neck single arm extensions 15 each, scull crusher 15/ shoulder taps 10 each
3. Wide grip upright row 10, bend over high row 10, DB extension from midpoint out 10, isometric outswings 10
4. Face pull 15, tricep push down 10, seated leg raises 20

Here is the video to it:

Shoulders Biceps Triceps
Just a little Shoulder and Arm Workout…
Overloading the muscle for better growth:
1. Bicep BB 21’s/ DB reverse curls 10- regular curls 10 and hammer curl 10/ up downs (push up to plank) 10 each
2. DB kickbacks 15/ DB behind the neck 10/ DB scull crusher 15/ shoulder taps 10 each
3. BB wide grip upright row 10/ bend over high row 10/ DB close elbow extension 10/isometric raise and rotation 10/ BB shoulder press 10
4. Face Pulls/ triceps push down/ leg raises 15 each
4 sets each set

Here is a little Back Workout I did with my client Heather:
Starting with reverse grip pull downs
Timing was 2-2-3 which means 2 counts on the way down, 2 count hold and 3 counts on the way up
15 reps
Second exercise in this set was her straight arm pullover (some call it a pull down) 2-2-3 for 15 reps
Third exercise was a seated back row
2-2-3 for 15 reps
4 sets
Second part we only had 2 exercises to not occupy more equipment since we are doing circuits….
Hammer strength low back row.
No timing, just 10 reps each arm and 10 reps together (high volume)
Hammer strength high row 10/10/10
(So the same)
4 sets
Stability Ball pass over 10 reps
(Passing from arms to feet and back is one reps)
Stability Ball dead bug 10 each
Stability ball rotation 10 each
Crunches keeping feet on ball 20 reps
Repeat 3 times!