A B.S in Fitness

Exercises to Reduce Shoulder Pain and Prevent Injury

2012-08-28T13:25:00.001-04:00

Exercises to Reduce Shoulder Pain and Prevent Injury

Another article for anyone with shoulder pain or tightness.

The important thing is to be able, at any moment, to sacrifice what we are for what we can become.

Basketball Plyometrics Exercises

2012-07-09T17:38:00.001-04:00

Basketball Plyometrics Exercises

Another article by yours truely on Stack.com. This one focus' on getting your vertical up and getting some hops. Check it out and share if you like.
The important thing is to be able, at any moment, to sacrifice what we are for what we can become.

How to Become a Better Point Guard Part 1

2012-06-19T01:26:00.000-04:00

How to Become a Better Point Guard Part 1

My first article with Stack Magazine focusing on developing point guard skill. Take a look and "pass" it on to your friend or that kid at the gym who just doesn't get it.

The important thing is to be able, at any moment, to sacrifice what we are for what we can become.

Tale of the Tape: Is Lebron the Anti Shaq?

2012-06-15T20:50:00.001-04:00

Now I could easily start this off joking how of course Lebron is the anti Shaq since Shaq has rings and Lebron..well you understand. But that's not what this article is about. Throughout Shaquille O'neals career, he was called for little fouls on other players but drastic fouls on him were ignored. The refs reasoning was that Shaq was so big it was hard to tell when a foul really occurred because he can power through most. The same is said for Dwight Howard now days.

As for Lebron, he seems to get the exact opposite effect. Regarded as the prime physical specimen in NBA history by some based on his size and athletic ability, Lebron gets ALOT of calls. On offense a good amount of Lebron's game revolves around initiating contact and finishing at the rim. Yet unlike Shaq and Dwight, even with his size advantage, Lebron gets foul calls in his favor. Some could say its because he is a bigger star than Dwight, but bigger than The Big Aristotle? I think not.

Defense was no different as last nights OKC/Heat game. On the last play of the game for OKC, down by 2, Lebron blatantly fouled Durant. Had it been anyone else, a call would have been made. Could Durant have still made the shot? Sure, but the foul or non call of one changed the game.

Should players be penalized for being bigger than their competition? And if so why doesn't Lebron seem to have the same area? Not to say Lebron never really gets fouled but the calls in his favor are sometimes BIGGER than the game..

Bron Brief: Fasted Cardio

2012-06-05T20:48:00.001-04:00

Want to burn a few quick extra calories? Get into the habit of doing 15 minutes of fasted cardio (cardio on an empty stomach) every morning, and watch your body start to change shape. When you work through a short workout on an empty stomach, you’re using stored fat for energy. If you eat breakfast and then do cardio, you’re only burning off some of the food you just consumed. These workouts can be intense but you should never look to push yourself to the point of feeling light headed.Work out harder, AND Smarter.

The important thing is to be able, at any moment, to sacrifice what we are for what we can become.

Bron Brief: The Best Damn Abs

2012-05-23T19:04:00.000-04:00

"Beach body" programs are all I've been asked for lately. Summers coming around so everyone is rushing to the gym hoping to kill it for one month and look like a underwear model. While I've already stated in numerous blogs why that won't work, I'm sure everyone is still going to try. Step one, the washboard abs.

Hopefully by now you know, your abs/core, are more than just 100 crunches a night. If your already ripped and 5% body fat that might help but for the average Joe they rely more on diet and cardio. Once your body fat is low enough that your abs start to show is when you should focus on banging out the sit ups. Now here's the fun part....there are MILLIONS of different ab exercises, and not all exercises are created alike. You can do your little Pilate's flutters, your MMA dragon flies, athlete weighted crunches or your old man machine abs. I could literally keep going for days but you get the point, there's a lot. That's a goo thing too since your core works best off variety to work every section ( Upper, Lower, Obliques, Lower Back).
So with this short Bron Brief I'm going to save you some time and list a few of the most effective abs exercises to save you time with the most bang for your buck. Just remember this: people are different, but not that different. What's true for me is probably true for you so test them out and see which ones work best for your goals. Lastly, good form, a natural tempo, and a full range of motion are important as always. Now that the pre-flight safety announcement list of warnings is over, let's get to it.

Throw a couple of these in your workout or make your own ab workout with all of them. Either way just kill your abdominal, obliques, and lower back. Enjoy! You should know most but if not feel free to comment and ask:

-Turkish Get Up

-Hanging Leg Raise,

-Weighted Swiss Ball Crunch

-Ab Wheel Roll out

-Body saw

-Plank

-Pikes

-Kneeling Cable Lift

-Tornado Ball Slam

-Landmine

-Reverse Hyper

For all weighted ab exercises, if you can do more than 12-25 with strict from, up the weight.

The important thing is to be able, at any moment, to sacrifice what we are for what we can become.

Bron Brief: Toning is More than Cardio

2012-05-16T10:23:00.001-04:00

If I asked someone to describe the average woman workout at your basic gym, how would it go? Probably something like; 30 minutes on the treadmill, 30 minutes on the elliptical, some machine crunches, few reps on the abductor machine, and another 15 minutes on the stair stepper if your bad ass. Sure your tired after and feel like you should be dropping pounds but did you do enough? The answer is no!
Proper diet and cardio alone will make you weigh less, but that weight loss isn’t fat alone—you’re losing muscle, too, and not building anything to give your body athletic shape. If you’re after fat loss, aside from accelerating it, strength training will also preserve muscle. This means when the fat is gone, you’ll have a lean, athletic body to show for it. So stop being scared of the weights and pick things up and put them down.

The important thing is to be able, at any moment, to sacrifice what we are for what we can become.

Chocolate Dipped Banana Chunks

2012-05-10T08:00:00.000-04:00

Another easy to make snack that won't kill your diet but also won't have you going cold turkey on good tasting things while trying to lose weight. Put 2 tablespoons of semi sweet chocolate chips in a bowl and microwave for 1 minute or until it melts. Cut a banana into 1 inch chunks and dip them halfway into the chocolate fondue style. Eat it right away or freeze it for a snack.

Nutrition:
Serving:1 Banana
Calories:190
Fat: 7grams
Cholesterol: 0mg
Protein: 2g
Carbohydrates: 36g
Sugars: 24g
Fiber: 4g
Sodium: 0mg

Athlete Profile: Jennifer Austin

2012-05-08T08:00:00.000-04:00

"Yeah, there were horses, and a man on fire, and I killed a guy with a trident." While not 100% accurate,that line from the cult classic movie "Anchorman" was pretty much the general idea I had about Javelins when I joined freshman track in high school. Suit up, throw an awesome spear thing at someone, sit back down, get a medal. You could imagine my dismay when not only was there more to it, I was actually BAD AT IT. Though it looks simple enough, throwing a Javelin takes a lot more technique than just raw athletic ability or arm strength. So sadly my dreams of being the next Achilles or throwing a spear and kicking someone in a giant hole Greek mythology style lasted one full day. For the athletes lucky enough to even be good at it, avenues to show off that talent are pretty limited. Sure you can do it throughout high school and maybe college but like most sports the road ends there...unless you are elite. Once you are elite, a whole new door opens up with the possibility of competing in the Olympics. With the 2012 Olympics coming up, today I bring you Olympic track and field hopeful Jennifer Austin. If the last name sounds familiar she is the older sister of Dallas Cowboys receiver Miles Austin. The original Austin athlete, Jen, is a former Big East champion in Javelin and now has her eyes set on the 2012 Olympics trails. Like anyone else who knows the Austin family, being dedicated and a hard worker is just in their blood. Apparently, so does being a top notch athlete, although their father, Miles Austin II, hacks in basketball (don't tell him I said that).Without further ado, Jennifer Austin.

Jennifer Austin

Bron: Hey Jen, thanks for taking time to do this interview. So we start off with you introducing yourself to the readers?

Jen Austin: First off, I just want to thank you for deciding to interview me! I think my last interview was back in 2004 while I was at Rutgers! So it’s been a while. My name is Jen Austin. I’m a Javelin thrower who is currently working towards making the US Track and Field Team for the 2012 Olympics in London.

Bron: That's a pretty high goal. So why Javelin? How did you get into it?

Jen Austin: As a freshman on the Garfield High School track team the coach would require all freshman to throw a softball to see if there were any candidates for the Javelin event. I threw it pretty far so that’s how it all began.

Bron: At what point did you realize "Hey I'm pretty good at this"?

Jen Austin: Well my freshman year I made 1st team all Bergen County and made it to the State Meet of Champs, so I knew then that this was something I could get better at and hopefully get a scholarship for college.

Bron: You didn't stop at a scholarship, down the road you earned the title of Big East Champ at Rutgers. How did you feel when you realized you were going to win?

Jen Austin:Winning the Big East Championship was about the only highlight of my senior year. I struggled throughout the season. I wanted to do so well that I was over thinking and analyzing everything. I had a personal best my freshman year at Rutgers 161 ft and then pretty much stagnated. After graduating in 2004 I gave up the event and went on to graduate school and starting my career.
Something always bothered me inside about feeling like I never reached my potential. While coaching my high school throwers in the spring of 2010 I had this crazy thought that I wanted to compete again to prove to myself that I was capable of throwing further than 161 ft. Turns out there happened to be a world class Javelin coach (Garry Calvert-www.javelincoaching.com) living and coaching near Monmouth University. I reached out to him and began training right away! Spring 2011 was my first time competing in 7 years. I threw a personal best of 171 feet and made it to USATF Nationals in Eugene Or. I opened up the 2012 season with a new personal best of 179 feet. I’m hoping to keep the momentum going towards the Olympic Trials.

Bron: Talk about making a comeback. I assume a return to the sport like that requires a lot of intense work. How has your training changed from high school to college and from college to now?

Jen Austin:It’s funny because I look back on what I did in high school and college and none of it compares to what I’m doing now. But at the time training seemed so hard! Now most of my days consist of double sessions which I didn’t do in high school or college.

Bron: Yeah but it shows your progressing and still challenging yourself even at this point. So back to training for the Olympics.

Jen Austin: My season started about a month ago. My next meet will be at the University of Arizona on May 17th and 19th. I’ll then probably have 2 or so meets before I head to Eugene, OR for the Olympic Trials which are at the end of June.

Bron: I'd imagine for such a big event, you watch what you eat on the regular. How important is nutrition to your success?

Jen Austin: Eating the right foods is always important, especially when you are working out 2 times a day. I have to make sure I have enough fuel in my body to have productive training sessions.

Bron: Very true.Whats your nutrition plan during a normal training day and then competition day?

Jen Austin: I usually have a decent size breakfast containing eggs, toast, fruit and oatmeal then head off to training. Following training I’ll have a protein shake along with a sandwich and some more fruit. Following the evening training session i’ll load up on some more protein, usually lots of chicken or a good piece of steak, tons of veggies, and some rice. During competition days, what I eat usually depends on when I’m throwing (morning or afternoon). There is a balance you have to strike between making sure you have enough energy while making sure you don’t feel heavy and bloated. Staying away from greasy foods usually serves me well.

Bron: To the average person that probably sounds like a lot but the way you train you need all that extra energy. What would a normal training day consist of?

Jen Austin: We usually have two sessions a day. The morning session usually consists of sprinting, hurdle mobility drills, bounding, and/or Javelin drills. The evening/afternoon sessions are usually either a throwing or lifting session. My coach always feels it’s important to listen to our bodies. So if my training partner and I haven’t recovered from the following day’s workout, he makes adjustments. Maintaining athleticism is very important in all of our sessions. So making training adjustments and tending to your aches and pains (recovery) is vital in increasing the overall progression of training.

Bron: Way too many people fall in love with the "no pain no gain" theory and end up over training. With all this work, what advice would you give to anybody wanting to get into throwing Javelin or just general get fit advice?

Jen Austin: Setting goals is so important! It helps set a parameter and a general direction for your success. I know a lot of people who have the general goal of staying fit but after a week or so the frequency and intensity of their workouts begin to wane. Sign up for a 5k or set a weight loss goal or timeline, these things help a lot!

Bron: Its all about baby steps. You said your senior year was tough but yet your still here working hard, have you got any tips on how to stay motivated and hungry when training gets tough?

Jen Austin: I’ve always believed that motivation comes from within. When I’m having a really tough work out or trouble with my technique I think about my goal and what I’m ultimately trying to achieve. We all have bad days but they don’t usually last very long.

Bron: Staying on the advice theme, what would you say is the the best piece of advice you have received?

Jen Austin: I’ve received a lot of great advice over the years but the advice I think of most often is to constantly challenge and push yourself in various aspects of your life. Life is to short to be complacent. Learn new things, visit new places, try different types of food! Expand your horizons as they say.

Bron: Well said, Have you had a career highlight so far?

Jen Austin: Well I hope to keep achieving and pushing forward but my personal best throw at the beginning of this season has to be the highlight so far. The goal is to hit the Olympic B or A standard.

Bron: Now mentioned earlier that after college you started your career..I'm pretty sure not many social workers are part time Olympic athletes, how did they react when you decided to take time off to train?

Jen Austin: I didn’t know how they were going to react to my proposal at first but my school district has been extremely supportive of me. I’m so grateful that they’ve given me this opportunity. I’ll be turning 30 this year so it was important that I took this opportunity now. The older you get the less cooperative your body becomes.

Bron: 5 years from now are you still competing? Coaching or back to being a social worker?

Jen Austin: 5 years from now....I’ll hopefully be competing, coaching and social working in some form or another. You never know what life has in store for us!

Bron: Another big step for you is your family runs the Austin Family Foundation, care to elaborate on what the foundation is and where your looking to go with it?

Jen Austin: My brother, Miles Austin, of the Dallas Cowboys, created the foundation as a way to support youth programming in lower income areas. I’m the Executive Director of the foundation. We have a golf outing on June 25th at the North Jersey Country Club that will benefit the Boys and Girls Club of Garfield and LMTI. This event is just our way of saying thank you to two organizations that mean a great deal to us!Visit www.austinfamilyfoundation.org for more information.

Bron: Wow that sounds like a real good cause, if you ever feel like donating to the "Bron fund", don't hesitate(laughs). Lastly, I'm throwing down that gauntlet. If you, your brother and I had a Javelin throw off tomorrow, who do you think takes it? Keep in mind I'll probably edit your answer to say I'd win somehow (laughs).

Jen Austin: Have you ever thrown a Javelin?

Bron: No not since high school, but I assume deep down there's some manly Spartacus gene in me that would make me instantly good at it (laughs).

Jen Austin:It looks easy to throw! The Javelin itself is not heavy but the technique is really involved! Maybe if you pay me for some lessons I can hook you up! But I’m not going to lie even if you and Miles did have some technical help I would still probably win. Don’t let that discourage you Bron, keep hope alive!

Bron: Hm note to self, never challenge Jennifer Austin in Javelin. Well Jennifer, from my readers and myself, thank you again for taking time out to be part of this interview and hope you do great come June. And once again, for more information about the Austin Family Foundation visit them at www.austinfamilyfoundation.org. That's all for now, remember, be the change you wish to see and stay classy San Diego.

The Single Best Cheap Secret

2012-04-29T17:52:00.001-04:00

Ready for it?...
It's water! Yes everyone knows drinking water can do wonders for your waist but did you know drinking 16 ounces before every meal could help you lose up to 5lbs?
But to some people water is boring so spice it up.. Drop fruit or berries in your water to give it some zest without extra calories or sugar. Eat more fruits filled with water like oranges and apples (they both lower your bmi) or go body builder style, get a jug or water bottle and keep it with you at all times.

Athlete Profile: Myree "Reemix" Bowden

2012-04-17T18:51:00.002-04:00

Vince Carter..Josh Smith..Nate Robinson..Gerald Green..Dwight Howard..Jason Richardson..Blake Griffin..I'd ask you what all these names have in common but you've probably already figured it out. Each person here has shown they have the athletic ability, creativity and in some cases put their name on the line to win the NBA DUNK CONTEST. Although recent contests have left some to believe that maybe the NBA doesn't hold the best dunkers in the world anymore. Today I got to interview one of the people making that claim look realistic. Enter Myree Bowden aka The Reemix.

Now for those of you without YouTube, TV, or have just been living under a rock the last few years Myree Bowden is the real deal. He first jumped onto the national scene (jumped on the scene...see what i did there) at the 2004 NCAA Dunk contest. Going against big names from big schools (Myree went to Pacific) like Andre Emmett from Texas Tech and Julius Page from Pitt, no one really knew much about the 6'2 guard. That quickly changed after Myree dazzled the crowd with an array of dunks. While Andre ended up winning in what some would call a "questionable" win, Myree had brought it to the big stage and since then the sky has been the limit. I was lucky enough to get to know Myree during our time at SLAMBALL rookie training camp in 2009 and since then there's almost never a dunk contest you can't find him at. Now for your reading pleasure, Myree"Reemix"Bowden.

Bron: For those who don't know you, how would explain your athletic back-round to someone?

Myree: I have always been athletic. My mother and father ran track, I just so happen to enjoy basketball. I enhanced my athletic ability when I hooked up with my strength and conditioning coach Todd Smith who now works with Marquette.

Bron: On city slam you we're known as the Reemix how did you get your nickname?

Myree: Honestly it had nothing to do with basketball. I got my degree in mass communication and messed around with the turn tables for the college radio station. It was the Myree mix hour... It stuck I guess.. (laughs)

Bron: Ha, even I didn't know that, see you learn something every day. So how has your life changed since becoming a household name?

Myree: My Life hasn't change, that's the key to success. I still pray every night and count my blessings and give God the glory and the praise. (laughs) House hold name... you got me sounding like Sharp, or Canon (laughs)

Bron: What is your favorite personal dunk moment? I'm sure you have a lot.

Myree: My favorite Dunk moment was back in 2008 being able to dunk for the a correctional facility and had the youngsta come up to me and tell me they want to do something with their lives similar to me... That's when I realized dunking was bigger than my fame and recognition... It changes lives!

Bron: Wow, yeah that's big. Most people wouldn't even think its as moving as it is. OK so who was your favorite dunker or inspiration growing up?

Myree: Growing up I had many inspirations, but one that stood out was my big bro Reggie Phillips. Man you think I was able to jump high this guy was jumping out of the gym way before YouTube put its stamp on things... He played for the Harlem Globetrotters etc... Bakersfield's finest.

Bron: I Hear that and shout out to the Regulator. After going to a relatively small D1 school and turning it into where you are now, what would you tell kids thinking they can't make it from where they are?

Myree: I would tell the kids what was told to me: It's not where you are at, it's what you do while you are there. I was recruited to the Harlem globetrotters on my break working as a front desk monitor for 24 hour fitness. I just so happen to dunk on a guy so bad his boy was a scout for the team...

Bron: I swear all us (athletes) somehow end up at 24 Hour Fitness working (laughs) If you could dunk against anyone past or present who would It be?

Myree: I would go head to head with Michael Jordan... The Best! Many people shy away from the best. But if you wanna be great you have to go where the greatest is.

Bron: Okay the million dollar question that anyone with hops is asked every day.....what do you think is best for increasing your vert?

Myree: Pray and have faith! you have to believe in yourself. Physically Squats and power cleans... I am addicted to power cleans (laughs)

Bron: Between you and me, power cleans are crazy effective but you regret them the next day (laughs). When was your first dunk?

Myree: My first dunk was at the age of 13. I would work on it with jump squats, ankle weights, what ever i could get my hands on. And once I dunked, I wanted that feeling all the time... The feeling of accomplishment.

Bron: What's your go to contest dunk?

Myree: It used to be the off the glass windmill... Now with the difficulty of dunks now days. I sky over a human prop grabbing the ball out of their extended hand and finishing on the other side of the rim... I like to call it the Reemix (laughs)

Bron: When did you realize you can make a lifestyle out of dunking?

Myree: Dunking is entertainment to the basketball fan. People pay for entertainment. But truthfully I used basketball and dunking to open up the doors and connect me to the right people to have an ideal lifestyle... It's a gift from God and I am making sure it is put into good use.

Bron: So fun fact, your also a teacher, how do your students see you? As Reemix or Mr.Bowden?

Myree: (laughs) My students didn't have the slightest idea of my basketball capabilities in the beginning of school and then once they saw that I was serious about their education and safety I showed them the videos... It works out because they now developed the initial respect and also see that dreams do come true.

Bron: You've already done a lot. City Slam, Slam Ball, Globetrotters, Sprite etc..What's your goals at this point? Be famous? Educate? Etc?

Myree: My goal at this point is to wake up everyday and be in Gods favour... Would I like to be famous and own a NBA franchise... Oh yea! But as I have learned God has a plan and it might not be exactly the same as your own...

Bron: Hey I'm sure the Bobcats could use some fresh legs (laughs) So do you have any events coming up?

Myree: Sprite Uncontainable and Slam dunk Showdown... Check it out Sprite.com I will be recruiting athletes for both, along with displaying my acrobatic feats across the nation...

Bron: Lastly and possibly most important......when are we going to have a dunk contest that ends with you keeping your shirt on?

Myree: Shirts!!! We Talking About shirts!!! Shirts!!! ( in my best Allen Iverson voice) (laughs)

Bron: Ha just figured I'd ask, but thanks again for taking time out to do this man and best of luck with your upcoming events. Everyone remember to check out sprite.com for info and step your Vertical game up...

Myree: Keep God 1st and all your hearts desires will come true
Shout out to my boy Bron... All love bro...

"The important thing is to be able, at any moment, to sacrifice what we are for what we can become."

Get Lean Quick Mens Diet (190-200lbs)

2012-04-13T15:13:00.001-04:00

Here's a sampl diet for a 190-200 pound male looking to lose body fat. It can easily be easily tweaked for a heavier person by slightly raising the amounts or a lighter person by decreasing the servings.

Meal 1
8 egg whites
1 whole egg
1/2 cup oats
1/4 cup fruit

Meal 2
8 ounce chicken
1/2 cup cooked rice

Meal 3
6 ounce chicken
6 ounces potatoes
Salad or 1/2 cup veggies

Meal 4
1/2 cup tuna
1/2 cup rice
1/2 oz almonds

Meal 5
8 ounce tilapia
1/2 oz almonds
1 cup veggies

Meal 6
8 ounce turkey breast
Asparagus - 20 medium spears

Bron Brief: Chest Like Ken, Legs Like Barbie?

2012-03-30T12:34:00.003-04:00

Go into any gym in probably the US and you'll see tons of guys doing chest and arms. From time to time you'll get a sprinkle of people doing legs but its rare and the ones who do are usually doing them wrong. Women do legs 24/7 but most tend to just sit on machines and open/close for 20 minutes then throw in a few kickbacks. Heck I've seen guys hold up the squat rack for a hour just to crank out some bicep curls. Why is this you ask? Because its hard to show of your leg muscles on a regular basis and...leg training IS HARD!!

Body transformation doesn't come easy especially with hated leg training. But then who loves training legs. If you are doing it properly it is the most painful session there is. Legs never hurt just for a day afterwards – it always lasts into the week. And its usually after you think you've recovered and can go do something that they creep up on you in that "oh no, your not walking up stairs yet" pain. But your legs and glutes are the biggest and strongest muscles in your body so you must train them hard to get bigger and leaner everywhere else. So many men ignore legs because they want big arms, but pushing your lower body to the limit will transform your upper body faster than anything else thanks to a big growth-hormone response. Not to mention the whole "I have bad knees" speech can usually be fixed just by someone correcting you form and strengthening the muscles in your knees.

Focus on your big lifts such as barbell and dumbbell squats, followed by some accessory single leg moves like lunges and step ups to work out any imbalance issues (no one wants one big strong crab type leg and one little one). Once you have a strength base throw in a few plyometrics (jump exercises like squat jumps). As with any other lift quality over quantity and slowly progress. Then you can be like the rest of us mumbling as we wait for captain calf raise to get out the squat rack.

"The important thing is to be able, at any moment, to sacrifice what we are for what we can become."

A Berry-Good Smoothie

2012-03-29T14:55:00.001-04:00

With the weather getting nice and sunny (sorry Alaska readers if I have any) chances are you'll be out and about more. That also leads to a higher chance of eating fast food junk. Even things like store bought smoothies can be bad. On-the-go smoothies are usually loaded with sugar and so many calories, you might as well just have a dairy queen milk shake (nice dairy queen plug). But don't (there goes the plug :( ) Make your own smoothies using this recipe. It's only 161 calories and loaded with antioxidants. Just toss. The ingredients in a blender and process until it's smooth. Lay out, drink and enjoy a healthy nice day.

Needs:
1 Cup of Berries (raspberries, strawberries, or blueberries)
1/4 Cup of Pomegranate Juice
1/4 Cup of Water
Half of a Banana
1 Cup of Ice
= Banging Smooth

Bron Brief: Building Better ABs

2012-03-28T16:12:00.001-04:00

Million Dollar ABs Here We Come

People commonly think, "Hey if I do a million crunches every day, I'll have a 6 pack in no time." Wrong.. Your abs are like any other muscle in your body. By working them everyday you can over train them and actually set your beach body goals back a few weeks. Train them 2-3 times a week from all different angles through crunching and stabilization. Also use weights if you want them to really stand out.

P.S: Keep in mind, muscle definition like ABs is 90% diet...It takes 250,000 crunches to burn 1 pound of fat. Thats 100 crunches a day for 7 years. So in short you can do the greatest ab workout ever and if your body fat % is too high they will be the greatest abs hidden under layers of fat. So be careful what you eat.

"The important thing is to be able, at any moment, to sacrifice what we are for what we can become."

Bron Brief: Kill Your Lacks

2012-03-28T15:41:00.003-04:00

No its not a typo of my trying to say Lats. 2 Common excuses for not working out are known as the 2 lacks. Lack of money and Lack of time. Money is the tougher of the 2 to fix but I'm sure if you sat down and wrote out what you spent money on in a week you'd see plenty of things that could be redirected towards your health goals. As for time, this ones easy. Everyone says they can't train or get to the gym because of time at one point or another. So try this out. For one day, schedule a time to workout, and then MAKE SURE you do it. Even if you can only exercise 10-15 minutes, get it done. At the end of the day, ask yourself if you were any less productive throughout the day than usual. The answer will probably be a no and one of your two main lacks will be gone.

The important thing is to be able, at any moment, to sacrifice what we are for what we can become.

Terry Crews Workout Equipment Spoof

2012-03-28T09:47:00.002-04:00

We've all seen how ridiculous some commercials are for exercise equipment these days. Some 300lb ripped guy struggling to do a basic push up or crunch and then breezing through them thanks to the new handy dandy equipment. While their funny to those of us who know they don't work, some people actually believe them and waste hundreds of dollars buying into them. Sure they ignore the fact that this machine only works the triceps yet this guy is a world class body builder but whatever motivates you I guess. Well recently former NFL player turned actor Terry Crews decided to take it upon himself to show just how crazy some of these commercials actually seem during his muscle and fitness interview. Its just a spoof so don't jump to your credit cards if you think this might work for you...instead slap yourself..

The important thing is to be able, at any moment, to sacrifice what we are for what we can become.

From Gut to Greeeatt

2012-03-21T08:43:00.000-04:00

Now everyone looks for that golden pill that will do all the hard work for them. Sorry if thats what you came here looking for but thats not the case. Fredrick Douglas said himself without struggle there is no progress and with these 10 tips maybe your struggle can be a little easier. You have probably heard most of these before but now its up to you to get off your butt and do them.

10. Take Measurements

You'll never reach your destination if you don't know your starting point. A great place to begin is calculating your body-fat percentage or at least body part circumference.
This will allow you to set accurate goals and measure progress. Don't just rely on the scale or your Wii BMI (which doesn't include muscle ratio). The more information you have on your body, the better you will be able to see and analyze your progress.

9. Eat 5-6 Meals A Day

You've probably heard this countless times before but it just can't be stressed enough. Eating 5-6 meals containing protein,carbohydrates and healthy fat each day is key, regardless of your training goals.
To begin, if you are looking to drop some body fat, then eating more often allows you to better manage your insulin levels for increased fat burning. Controlling insulin levels when dieting is critical as insulin is the body's most potent blocker of lipolysis (i.e. liberation of stored fat to be used as energy).Purposefully spreading the traditional "three square meals" into 5-6 smaller meals will allow you to increase your fat burning ability while at the same time providing your body with same nutrients.

8. Train With Weights 3-4 Times A Week

Most guys know this but most women fear it. "If i touch a weight I instantly look like a dude". Wrong! Lifting weights is an essential part of developing a lean physique. Not only will weight training boost you metabolic rate for extended periods of time, it will help you build muscle (which will allow you to burn more calories just sitting around!).
Let's say you love lifting weights. You might ask, "Why just 3-4 times a week? Professional bodybuilders lift 5-6 days a week double sessions!"
When you are dieting, you are in a calorie deficient state. This in itself will put your body in a compromised position where you will have limited recovery capabilities. 3-4 sessions of intense training sessions are perfect for most people to stimulate their muscles and metabolism without beating themselves into the ground (or worse a state overtraining).

7. Don't Overdue The Cardio

A lot of people go cardio crazy (ahem ladies) when trying to lose bodyfat. The days of getting on the bike or treadmill for 40-60 minutes 5-6 times a week are done! If burning bodyfat and building muscle/toning is your goal, shorter more intense interval based cardio sessions are the way to go.

6. Plan Your Meals The Night Before

This one has made all the difference in my personal fitness journey. Not only does it make eating multiple meals a day easier, but it changes your focus during the day from creating a nutrition plan to executing one.
You have enough going on during the day that you don't need to be worrying about where your next meal will come from and how you can make it fit perfectly into your plan. Eliminate the added stress, plan the night before, and just follow your roadmap during the day.

5. Drink Green Tea

Ever since the FDA put the clamps down on Ephedra, supplement companies have been searching for a replacement. The winner seems to be Green Tea extract. While it is not as effective as Ephedra, it is the best thing most companies have to work with.
The compound within green tea that contains the metabolic enhancing effects is a polyphenol called EGCG. To make a long story short, scientific studies have shown EGCG to produce a thermogenic effect (increased rate at which calories are burned as heat) in the body.
You don't have to supplement with green tea extract either, you can get the same result by simply drinking a pot of green tea each day (3-5 cups). In addition, green tea is a great substitute and much better for you than diet soft drinks.
But remember green tea is naturally caffeinated which is perfect. Mother Nature knows best right?)

4. Get Rid Of Bad Friends And Bad Food

Don't let your environment sabotage your weight loss efforts. If you are trying to eat healthy foods you can not have the freezer stocked with Ben & Jerry's Ice Cream and the cupboards full of BBQ potato chips.
Find people that are supportive of your fitness goals and the behaviors that they require.

3. Drink Lots Of Water.

Water is essential to life and a healthy body. Dehydration will wreak havoc on you and your fitness goals. If you are dehydrated your body cannot function at its optimal level. For example, your muscles will lose strength, you won't burn fat as quickly, and you'll feel tired and fatigued.

2. Take Time Off To Rest And Recover

Fat loss training and dieting is mentally draining. That is why you need to take extra care of yourself. Extra stretching and foam rolling, epson salt baths, going to bed an hour early, and/or taking a magnesium supplement prior to bed are all simple ways that you can help accelerate your recovery (and progress).
One of my favorite sayings is: "Physiology trumps diet." This means that if your body chemistry and physiology is off, you won't be able to maximize your fat loss. Trying to lose weight is no excuse for being unhealthy and it will in fact hinder your progress. Rest, and you'll lose more weight.

1. Read the first 9 Rules AMD DO THEM

It is important that you realize that the statement "Knowledge is Power" is false! Applied knowledge with passion and consistent persistence is power! The chances are you know everything that you have to do to achieve your best body but you're not applying your knowledge.
Why? I don't know; we all have our reasons. What's your reason? Whatever it is ... get over it! Dare to be amazing! Achieve your best body!
The key is application! Don't pick and choose which of the 10 things you are going to apply to your life and then complain when you don't receive the results you want.
The important thing is to be able, at any moment, to sacrifice what we are for what we can become.

Fitness Profile: Sheri Koepsel

2012-03-08T15:16:00.000-05:00

When you bring up the topic of women's body building to your average woman, the reaction could go either way. Some automatically assume that everyone who participates looks like Chyna from the WWE (not to be confused with Chloe Kardashian, thank you Maronzio) and that their just naturally juiced big amazons. Others appreciate the time and effort put in by these women to hone their craft and reach the apex of their body. On a good note, over time the trend is shifting more towards the latter. Women's Body Building has slowly evolved into Women's Physique and Fitness, showing off a more slender and sexy aspect while still being well...ripped and badass. The current peoples champ, Dana Linn Bailey has opened the eyes of a lot of people and helped open the doors for many new up and comers as well. Through my constant networking and Mark Zuckerberg's genius, a while back I came across one of those up and comers by the name Sheri Koepsel out of Milwaukee. For those of you who don't know Sheri your missing out. A total ball of energy, who along with being a NPC Competitor,winning 2nd place at the 2011 Badger State Figure show, also holds the title of certified personal trainer and model under her belt. No matter if its through wild facebook status' or spur of the moment walking lunge youtube video's you can see Sheri Koepsel loves what she does. So of course when time came around for my next fitness profile, I hit up Sheri for a interview.

Bron: Hey Sheri how are you, so to just jump right in, what made you get started?

Sheri: I took a weight training class as a senior in high school and i kinda liked it, but i didn't REALLY seriously start working out till i became a hooters girl and had to look good in those damn lil shorts-haha. a little later, i dated a guy who played for the brewers and his best friend was Phil Falco, brewers strength and conditioning coach...and the two of them encouraged me to pursue a career in training. they taught me A LOT...and the passion ignited and grew from there!!

Bron: Have you been athletic all your life?

Sheri: Not really. My brother was the athletic one of the 2 of us.  I TRIED, but i really wasn't good at anything!

Bron: What would you say you love most about what you do?

Sheri: So many things...seeing how happy people are when I push them passed their expectations of themselves...(on the PT end)...as a competitor, i love pushing MYSELF beyond my limits and seeing the changes i can force my body to make! it feels amazing to finally show it all off onstage!

Bron: Did you have an idol growing up and do you have one now? (I already know it's Dana lol)

Sheri: hahahahahah YEP, my bodybuilding idol right now is Dana Linn Bailey!!! She's amazing! growing up, my idol was Madonna! She always blew me away w/ her work ethic and talent and balls!...and she has some guns too!!!:)

Bron: What would you say are your goals at this point?

Sheri: I will win my next 3 shows and I WILL get my pro card:)  I also want to own my own training facility!!! i run my own business now, but i don't have MY OWN PLACE, ya know? That's what I'd love!

Bron: Ha well that leads right into my next question, at this rate where do you see yourself in 5 years?

Sheri: I have no idea where I will be in 5 yrs!!! Still training awesome clients and total world domination, i assume ;)

Bron: How many days a week do you train, outside of your world domination that is?

Sheri: 6 and since I am 7 weeks out right now (of competition), I work out multiple times a day.

Bron: That's pretty tough, what type of training style do you follow? Body builder? Circuit? Etc ?

Sheri: Mostly bodybuilder style splits....w/ some "death circuits" sprinkled in to spice it up and lean my ass out!

Bron: Along side that, in your opinion how important is nutrition with what you do?

Sheri: It's a necessity. very important. If you work out like a freak and eat like shit...you may manage to look OK, but you could be 200x better w/ proper nutrition!

Bron: Yeah I think alot of people overlook how their food effects them. Do you have a cheat that you just can't resist?

Sheri: Peanut butter!!!......twizzlers. pizza.

Bron: I'm a peanut butter junkie myself so respect. How many times a day do you eat? Or better yet what is your diet like?

Sheri: I eat about 5x a day. Small meals. mostly chicken, tilapia/cod/tuna...sometimes turkey burgers....spinach/asparagus/broccoli...and brown rice. oh! and I would die w/o my morning oatmeal!!!

Bron: Are you big on supplements? And if so what kind? Maybe we can sneak you an endorsement out of this.

Sheri: Yes.  I am a walking supp store. Syntha 6 pb /choco for protein, roxylean for fatburner, and chained out amino's during my fasted cardio...also, a liquid multi, zma at night...and melatonin. I take tons of shit....LOL

Bron: Ha yeah you defiantly deserve an endorsement. As a trainer, how has competing also, changed your life?

Sheri: My competition COMPLETELY changed my life. It turned me into a different person w/ completely different view points.  I focused, I conquered something I never thought I could do! And it made me feel AMAZING! It gave me a purpose.

Bron: What's one piece of advice you would give women trying to get where you are?

Sheri: Just do it. Lose the excuses and focus in on a goal. Picture what you want and do whatever it takes to get you there. Visualization REALLY helps.

Bron: I couldn't have said it better. So do you have a website or contact info potential clients and fans can reach you at?

Sheri: www.Trainersheri.com

Bron: And finally any famous last words for people reading this?

Sheri: Never give up--never quit. anything you want is possible if you are WILLING TO PUT IN THE WORK!!! you control your destiny

Bron: Thanks for taking the time with me to do this interview Sheri. Good luck on your business, training and most importantly that world domination.

The important thing is to be able, at any moment, to sacrifice what we are for what we can become.

Healthy Midnight Snack: Yogurt Covered Strawberries

2012-03-07T09:37:00.001-05:00

A lot of peoples biggest weakness' is eating to late. When you eat late, you usually sit around or even worse fall right to sleep which leads to food not being burnt or properly digested. So theory's like "no food after 7pm" came around and for some that's hard to stick to. So heres a light and healthy snack you can have at night that won't kill your diet or stomach: Yogurt Covered Strawberries;

Dip some strawberries (halved or whole) in vanilla yogurt (Greek might be best, because it's thicker), then lay them on a wax paper lined pan and freeze Voila: Yogurt-covered strawberries! Depending on the type of yogurt you just made a roughly 90 calorie snack.

Maximize Your Time Workout

2012-03-05T17:12:00.001-05:00

Your legs are easily your biggest muscle group yet you rarely ever ask someone how much they squat. Leg routines burn a ton of calories due to the face most leg exercises use other muscle groups (not counting machines). So here's a leg loaded full body workout you can do at home or at the gym. Use weights heavy enough that your arms get a good workout during the upper body and combination exercises while focusing on getting low into the Squats. Also don't forget to sit back during leg exercises with a straight line from knee to ankle and keep your knee behind your toes with your chest out. Do all 3 exercises in the group circuit style for set reps then rest and move to the next group after 30-60 sec.

Group 1) 3 sets of 10
Low Squats, Push Press, Bent Row

Group 2) 3 sets of 15
Squat to High Pull, Front Squat, RDL

Group 3) 3 sets of 10 (10 each Leg/Arm)
Lunge, Push Up, Renegade Row

Group 4) 3 sets of 12
Feet Elevated Hip Bridge, V-Up, Russian Twist

Remember form is key here so focus, activate your glutes and shed some fat

Lemon Cubes: A healthy time saver

2012-03-02T00:21:00.001-05:00

By now most people know the benefits of drinking lemon water throughout the day. For those of you who don't know, here's a quick rundown of the benefits;

1. Boosts your immune system: Lemons are high in vitamin C, which is great for fighting colds. They’re high in potassium, which stimulates brain and nerve function. Potassium also helps control blood pressure.

2. Balances pH: Drink lemon water everyday and you’ll reduce your body’s overall acidity.

3. Helps with weight loss: Lemons are high in pectin fiber, which helps fight hunger cravings.

4. Aids digestion: Lemon juice helps flush out unwanted materials.

5. Is a diuretic: Lemons increase the rate of urination in the body, which helps purify it. Toxins are, therefore, released at a faster rate which helps keep your urinary tract healthy.

6. Clears skin: The vitamin C component helps decrease wrinkles and blemishes. Lemon water purges toxins from the blood which helps keep skin clear as well. It can actually be applied directly to scars to help reduce them.

7. Freshens breath: Not only this, but it can help relieve tooth pain and gingivitis.

8. Relieves respiratory problems: Warm lemon water helps get rid of chest infections and halt those pesky coughs.

9. Keeps you zen: Vitamin C is one of the first things depleted when you subject your mind and body stress.

10. Helps kick the coffee habit: After having a glass of hot lemon water, Most people actually don’t crave coffee in the morning.

Now normally people who do this need big just of water to put the lemons but that can tedious so here's a stylish way you can add for yourself or when you have guests over and it's super easy.

Take a small/average size cupcake pan. Slice up some lemons. I suggest just a wedge or 1/8 of a lemon in each one. Fill each one with water and put the pan in the freezer. Half hour later and tada, trendy lemon cubes that can fit in normal glasses and still look nice. Also this works with cucumbers which if you saw the movie OTHER GUYS “The cucumber accents the water in such a way that..." which also has similar health benefits to lemon water.

Tip: Grind the used lemon rinds in your garbage disposal to help deodorize it.

Tip: Warm lemon water has the best effect but cold is still efficient.

Food For Thought: Veggie Chicken Stir Fry

2012-03-01T17:43:00.000-05:00

This is a great meal for a busy night--for some added fun, leave the forks in the cabinet and bring out the chopsticks! 148 CALORIES

Veggie Chicken Stir Fry

INGREDIENTS
1 T low-sodium soy sauce
1 t hoisin sauce
1 c warm water
1 T cornstarch
1 t peanut or olive oil
1 t garlic, minced
1 t ginger, minced
1 t Thai hot sauce
2 c mushrooms, sliced
2 c broccoli slaw or chopped broccoli
1 c carrots, shredded
1 red pepper, roasted
2 c chicken breasts, cooked and cubed

DIRECTIONS
Makes 4 servings

1. Combine the soy sauce, hoisin, water, and cornstarch in a small bowl.

2.Stir to combine; set aside.

3.In a flat bottomed pan or wok set to high heat, add the oil, garlic, ginger, and Thai hot sauce.

4.Stir fry for 1 minute. Add the vegetables and chicken.

5. Stir fry, moving all ingredients in the wok quickly for 3-4 minutes. Add prepared sauce and continue to cook until the liquid thickens.

6.Serve with brown rice or rice noodles.

Number of Servings: 4

NUTRITIONAL FACTS
FAT: 2.3g
CHOLESTEROL: 41.0mg
SODIUM: 265.3mg
CARBS: 12.7g
DIETARY FIBER: 2.7g
PROTEIN: 18.9

Know Your Trainer: Buyers Guide to Personal Training

2012-03-01T17:12:00.002-05:00

Knowing what your trainer is good at and capable of is almost as important as knowing your own goals. Like my mission statement says, the fitness industry is flooded with a ton of junk. Sadly a lot of that falls onto trainers too. Now everyone and their mother (literally in some cases) think they're trainers almost as much as girls who take pics of themselves on facebook call themselves models. But back to the point, there's ALOT of trainers, and most fall into categories. If your a trainer, read over them and see which one you fall into for giggles and if your a client point out which ones you've seen at your gym. Here we go;

The Noob: New, excited, just a ball of energy. Usually just getting into training through a career change or some kind of life changing situation that made them want to try it out. While all the energy is great, they usually lack knowledge and experience to back it up BUT the good ones are willing to learn which is why companies usually go after them and try to mold them into little sales/training robots lol Most bad Noob trainers expect to make crazy bank right out of the gate and are pissed off when they figure out that it’s a business like any other, and will take time to develop. They come and go like revolving doors with some becoming pretty good in the long run.

The Natural: This is most trainers, especially women trainers. Always have been skinny or decently in shape, had a 6 pac since they came out the womb and one night a friend at a party one day goes "omg your body is amazing, you need to teach me how" The problem here is some of these people, while in shape themselves, they don't know a thing about how they got there. Where its genetics or just natural habits, some struggle to pass that same gift on to other people and tend to get exposed rather fast. Looking nice in a trainer shirt only gets you so far.

The Brain: These are your book smart trainers who can quote the NASM book to you word for word. While they don't often pass the "physical looks test" they make up for it by reading EVERY training book in the world and blow your mind during sessions with big words on how your "Myofascial threshold needs to be quantified for maximum brachial functionality." I made that sentence up so don't hit me up with emails saying I just said something that didn't make sense please, lol. But you get my point, sure they can be knowledgeable but most clients don't want someone to train them who a)doesn't look like the clients goal image, b)doesn't seem to follow their own advice, c)makes them feel dumb with extensive doctor terms. Remember you're body is your business card and you need "under the bar" experience before telling people what works best "theoretically"

The Best Friend: This is the trainer who you become so close with that you talk about everything. Now as a trainer, sure your going to hear peoples life stories and be a therapist just as much as you are a health specialist. This trainer brings their personal life to work and puts it on full display. Crying in public is common, and occasionally just plain funny. They may have loud phone conversations with their significant other, with whom they have been having “problems” with for the past, well, ever, and they will talk non-stop about themselves and what may be holding them back with all their clients all day long. The client may want to ask a question about what kind of foods they should be eating to lose weight, but that is simply an opening for this trainer to tell them all about what they did on the weekend and how it didn’t work out well for them. As a result, they typically won’t renew clients much. Well, that, and the fact that their programs look like they were a third priority in the day.

The One Trick Pony: Another common one, the trainer who is good at one thing or has one cool exercise that you see him doing over and over with every single client. As a trainer your supposed to have variety, so if your doing the same workout with every client..realize your lacking. With this trainer anyone who tries to argue a specific point with them about the benefits of another method of training had better be ready for a battle, because they will throw down with both guns blazing on why their form of training is the best in the world for everything, all ways, period. BOOM!
These trainers will tend to train their clients in the same way, regardless of the goals or limitations. Yes, I’m sure doing snatches and kips are great, but they probably aren’t right for your client fresh out of ACL rehab and who has localized swelling, but what do I know? I guess they really DO need to push full ROM out of their knee today. Just tell them to spray some Icy Hot on it tonight and it will be good as new for tomorrow’s workout. BOOM! Regard me

The Meat Head: We alllll know these trainers. Their shirt size is a XXL but they request the S/M, Can be seen walking around on their off time only carrying a weight belt and a milk jug full of some orange/pink liquid. This is the dude who knows so little about training that he thinks he knows everything. A sample session from him goes something like this: "Uh, Okay, today we’re gonna train your lats, then your rhomboids, and then we’re gonna train your back." Add the fact that they view continuing education of any kind as a waste of time because “Bro I lift heavy, Why would i need to do scap retractions.” They spend most of their time flexing in the mirror rather than checking to make sure their client isn’t dropping a deuce trying to crank out leg extensions to failure and full-range crunches right before doing some max weight dead lifts. Think Jersey Shore, but with basic certification. They get their training technique pointers from a Jillian Michael's dvd in the break room.

The Zen Master:
This trainer insists that every exercise be as highly functional as possible, which means standing on one foot on a bosu while pulling on an elastic and curling a dumbbell simultaneously while all the while being asked “can you feel it working??” The thought of lifting heavy makes this trainer shudder, seeing as how there’s no way it could possibly create any ”real-world” strength gains. Oh, and along that same argument, I just pooped a chicken. This trainer shudders at lifting anything heavier than 20 pounds, and thinks anything less than 15 reps will turn them into a bulky and muscle-bound conan extra.Their clients are able to easily converse throughout the entire session because their heart rate isn’t going above 50% of their max, which means they will also develop tendinitis everywhere while trying to train for their marathons with nothing but long slow distance training.

The "ONE":
This trainer has taken it upon themselves to be the end-all be-all of training, and has developed their own “method” of training that contains secrets that no one else should be able to figure out because they are so smart and obviously better than everyone else. The downside is that everything they say is riddled with so many holes of physiological and anatomical logic that every trainer who has ever read a book on exercise physiology pretty much calls them out every chance they get.
Does this phase the Expert? Quite the contrary. They will continue to extol the virtues of their training, and continue to refer to themselves as an expert, even though not even doctors with 30 years of experience will have the cojones to call themselves experts in their field. Why do you think they call it a practice?

and finally.....

The GREAT trainer (aka ME.. just kidding...or am I? buy a session and find out)
All kidding aside, every trainer has the potential to be the good trainer if they wanted to. Keyword IF. It only really takes alittle dedication and constantly being willing to learn. It doesn't matter if your brand new or a grizzled vet, you didn't invent the wheel and theres always more out there you can learn or add. Fitness trends, just like food health, are always changing. One day an article will say something will be the death of you if you do it. Another day that same magazine will have a article saying that SAME exercise is the fountain of youth. So as a trainer you have to constantly be evolving and learning your craft more and more. And even when you do know a lot, be willing to accept that theres still more. Unless your the Steven Hawkins of training, theres always going to be something new to add to your tool box. Also, take your clients needs and goals into consideration because they're the ones who are paying your bills. Now that doesn't mean give in completely, to the point that you're wasting their time, but as a educated trainer you should be able to understand their goals and let them THINK you're doing it their way and still set them on the right track. In, short a GREAT trainer is a combination of all the other trainers listed minus the negatives. So there, you have it, that's your new goal, be Great.

Honorable Mention: The Sales guy, The Grizzled Vet, The Group Teacher, The Flirt, Captain Feely Hands etc...

If you think of one I left out or feel like writing up a description, send it to me and I'll add it to the PART 2 section.
The important thing is to be able, at any moment, to sacrifice what we are for what we can become.

Lose 5lbs of fat at home..

2012-02-29T12:19:00.001-05:00

No no, this isn't a call to dump you significant other as my friend assumed when I told her about the workout BUT it may still be more beneficial. As the picture shows, 5lbs of solid fat is not something sexy to look at. Think if you could just take something like that off your body for a little hard work and watch what you eat...would it be worth it?
Below is a workout you can do at home that only takes a half hour and with a healthy diet will get you on your way to that 5lb fat loss. SPOILER alert though; the routine is not for the faint of heart. Like most circuit training the goal is to finish as fast as possible but in a safe manner. Rest period time is up to you but take what you need. Sometimes it will only be long enough to catch your breath, other times it might take a full minute. No matter what push yourself and try to improve the speed you finish with each time even if it's only a minute faster. Without further ado here's the workout;

30 Jumping Jacks
5 Push Ups
25 High Knees in Place
7 Burpees/Thrusters
10 Crunches
7 Squats
5 push Ups
10 Crunches
5 Push Up
7 Squats
30 Jumping Jacks
5 Push Ups
25 High Knees in Place
1 Min Wall Sit

Rest, Repeat 2-5 times (5 is for someone in really good shape so don't fret if you can't do that many circuits right out the door, just keep it as a goal.) Also if any exercise seems to easy, like 5 crunches or 7 Squats just add a little weight. No need to be Ronnie Coleman but a 10lb dumbbell or 2 can really burn you out.

And there you have it. Do this three times a week. Clean up your diet by eating 5-6 healthy small meals throughout the day and make sure to rest. Nothing worthwhile comes easy but it is achievable..