Monday, November 25, 2013

Back and Biceps @ Home Work Out

Back - Bicep @ Home Work out

4 sets of 10
One arm Dumbbell/Kettlebell rows
Bent over barbell/Kettle Rows
Overhead jumping jacks weighted
Back Extension on Stability Ball
Dumbbell deadlift

Dumbbell/Kettle bell Bicep Curl
Stability ball inclined db curl
Stability ball preacher curls
Ab core mix

Wednesday, November 20, 2013

@ Home Shoulder Workout

Another stable body part which I often see people skipping is shoulders. Come on people, you need strong shoulders to support your arm and the rest of you. Not any different than any body part. For Shoulders its normally a short workout--so I suggest either mixing this up with a short abs workout and some plyo at the end.


4 sets of 10

Shoulder Pushups
Clean and press with Dumbbells or Kettlebells Lateral Raises (I normally do these one side at a time..but whatever your comfortable with, some people do 2 at a time. Please listen to your body)
Front Raises
Upright Rows on stability ball(to your chin hold for a second and slowly lower them back to starting position.
Pike Presses
For more advanced--Try Hand stand pushups, they are quote fun to build up to.

As you know my shoulders are pretty weak, so I try to work them out the most. I try not to baby them since it will make it worse. Don't be afraid to try new exercises, you might surprise yourself.

Chest & Triceps @ Home Workout

I am not one to really ever want to miss a workout, but as always something magically pops up, work calls, or someones cat dies--so you just can't get to the gym. "What is one to do!?" Well safe to say really if you have a few dumbbells, kettlebells and exercise bands, you still can get a pretty good workout in.


4 sets of 15
Wide Pushups
Narrow Pushups
Alternating Floor Presses
Cross over with Bands
Incline Chest Press with stability ball with a set of Dumbbells or Kettlebells


4 sets of 15
Overhead kettlebell Triceps extensions
Tricep Pushups
Bench Dips
Band Skull Crushers
Close Grip Push Up off Dumbbell or Kettlebell

So, lads and gents get out there, get some back up equipment for your house so you never have to miss a workout even on those non-gym days.

Monday, November 11, 2013

Pesto Chicken and side of Chopped Salad

Often enough when travelling, you find "chopped salad", sounds so fancy but really its not that hard to make the the restaurant charges you an arm and a leg. Yes 18 bucks for a salad...seriously? Come on. But truthfully it is very very simple and you practically can put anything in it. For my chopped salad these are my ingredients:

Lettuce- chop up the lettuce in small pieces
dried cranberries
sesame seeds
feta cheese
diced chicken (or you can use another form of protein)
optional - Bacon (who doesn't like bacon?!)

As for dressing, I stick with something light. Pick up a fat free dressing or make your own. Normally I go with some simple italian seasonings, with balsamic vinegar and olive oil and mix them together and, there you have it simple dressing.

As fir my main dish, I went with pesto chicken. Another simple dish, healthy fats. Below are what you need to make this delicious dish:

chicken breast
olive oil

Mix up all the ingredients, coax the chicken with pesto, salt, pepper, pesto and olive oil. I normally put some olive oil on the pan, start cooking and the put the chicken on. About 5-8 minutes per side, and your done.