Hello Everyone,

This week I feel really good after seeing my family back home and so I want to start off the week on a good note with a good leg workout.

Remember that your legs are a huge muscles and they provide you with a lot of different things. Make sure you work them out….these are but a few reasons why you should remember too.

1.More Muscle with Hormones.

You can find numerous studies showing that Squats & Dead-lifts increase the release of Growth Hormone & Testosterone in women & men more than any other exercise. These are natural muscle building hormones.

2. Compound exercise & Upper-body.

-Please don’t forget that a Squats & Dead-lifts work your whole body, not just your legs. Quick examples of how they stimulate upper-body growth too: Your arms squeeze the bar hard during heavy Squats & Dead-lifts and the weight is also held up or pulled up equally by your upper/lower back.

-Your abdominals work hard at stabilizing the weight during both exercises.

3. Symmetry.

I know this is cosmetic and vein but I don’t care, but a big upper-body with toothpick legs looks ridiculous. And it shows a lack of symmetry or care for your body.

Anyways there are plenty more reasons but here are just a few…

Now to the workout!

You will have three rounds of muscle work and two rounds of cardio in between! This workout should take your 40 minutes maximum and you should push yourself throughout. If you need additional breaks between cardio, please take it for NO MORE than 1 minute at a time.

Weights – each exercise one after the other!

Barbell or Dumbbell Squats 12/Cardio/12/Cardio/12 Barbell Squat

Single Leg Romanian Deadlift 12/Cardio/12/Cardio/12 Romanian Deadlift

BOSU Ball Side Lunge – each leg 12/Cardio/12/Cardio/12 Stability Side Lunge with BOSU

Single Leg Split Squat – each leg 12/Cardio/12/Cardio/12 Split Squat with Bench

Hip Drive – Ball Leg Curl 12/Cardio/12/Cardio/12 Weighted Hip Drive Hamstring Curl

Cardio – Each exercise one after the other ( Active Rest)

Note: Moderate pace

Treadmill Sprint – 1 minute

Tuck Jumps or Jumping Squats – 1 minute

Skipping or Skaters Side to Side – 1 minute

Reverse Crunch or Flutter Kicks – 1 minute

Good Luck!

Documents, Lunch & Supper

Egg & Spinach Casserole – Feb 21 – 27th 2016

February 25, 2016February 25, 2016 Lightning Strike Self Defense

Let the battle royal begin. Thank you to Lean it up Fitness for this post on your website, I thought it was very true and well written!
Food Faceoffs — Kale vs. Spinach vs. Arugula vs. Romaine vs. Iceberg

MAKE THE UPGRADE. When you put each lettuce type side-by-side there’s no contest — kale and spinach reign supreme, while iceberg safely assumes worst place. And it’s not just a trivial little boost, the difference is absolutely stunning.

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Like, copious orders of magnitude. A few things happen when you swap out iceberg lettuce for kale:

Vitamin A jumps a whopping 3000%, a nutrient critical for healthy skin & teeth.
Vitamin Cskyrockets by almost 4000%, a powerful antioxidant.
Vitamin Kspikes 3300%, a nutrient critical for blood clotting
Calciumincreases by 600%, a mineral that supports bone health and muscular function.
Iron more than quadruples; and if you go the spinach route, it increases by more than 10-fold. Up to 80% of people are estimated to be iron deficient, many of whom have anemia. Eating more spinach, kale, or arugula is an easy way to ameliorate deficiencies, especially given that vitamin C boosts iron absorption.
Potassium bumps up 225%, and 300% for spinach. Potassium is an electrolyte that helps with nerve function.

Bottom line: drop iceberg and romaine from your culinary vernacular and go big with kale or spinach.

They’re unadulterated nutritional powerhouses and a green opportunity to beef up your nutrient intake — without any pain or sacrifice whatsoever.

And don’t just stop at the salad bar. Toss spinach into your smoothies. Throw a little arugula into your omelettes. Whip up a few crispy lemon pepper kale chips.

You might think this whole thing is absurd. He’s ranting about lettuce. But look at the bottom line, there’s no argument.

Anyways, here is what you wanted…because of the article, I wanted to make a spinach casserole.

Ingredients

6 eggs, beaten
3/4 cup onion, chopped
1/4 cup all-purpose flour
1 (10 ounce) package frozen chopped spinach, thawed and drained
1 (16 ounce) package small curd cottage cheese

1 (16 ounce) package shredded Cheddar cheese
1/2 cup butter, melted
salt and pepper to taste

Directions

Prep 15 m
Cook 45 m
Ready In – 1 h

Preheat an oven to 350 degrees F (175 degrees C). Prepare a 9 x 13 inch baking dish with cooking spray.
Beat the eggs in a mixing bowl with the onion and flour until the flour is no longer lumpy. Stir in the spinach, cottage cheese, Cheddar cheese, butter, salt, and pepper until evenly combined; pour into the prepared dish.
Bake in the preheated oven until the casserole is bubbly and the top is golden brown, about 45 minutes.

Breakfast, Documents

Breakfast on Holiday – Feb 21st 2016

February 21, 2016February 15, 2016 Lightning Strike Self Defense

Hello Everyone,

So busy training and having great time with friends and family. I almost forgot to share with you my breakfast I found while on the go! This one has become my favorite for quick, healthy and really easy! You can thank Garnishwithlemon.com for this one!

APPLE SANDWICHES WITH ALMOND BUTTER AND GRANOLA

INGREDIENTS

1 apple, cored and sliced into rings or more depending on the number of people you are serving for breakfast!
Almond butter or if you allergic to nutters like me (soy butter, sesame seed butter, coconut butter and my favorite sunflower seed butter)
Granola with extra protein or granola of your choice.

INSTRUCTIONS

Generously spread almond butter on one apple slice. Sprinkle granola over almond butter and top with another apple slice. Repeat using remaining apple slices and almond butter to create a sandwich from apple slices.