Wednesday, November 25, 2009

Holiday Overeating fix

I have a theory...lets see how it works

To help eliminate the always expected overeating at the upcoming holidays here is a workout plan to help you physically eliminate the ability to overeat. Now for some of you nothing will get inbetween you and those extra plates of yummy goodness, but for those of us that absolutely HATE the "expected" overeating, the "accidental" overeating or the, "what you don't like my...." overeating. Whatever it is try this workout out before all your holiday gatherings (1-2 days prior). I designed it to make holding a heavy plate of food, lifting a fork over and over and repeated standing up to get more somewhat painful (I tried it myself and OUCH! :))

Every exercise should be done a minimum of 5 sets starting with light weight ending with heavy weight and each set done to exhaustion

Leg workout (kill those hamstrings and glutes)
single leg deadlifts
butt blaster
kickbacks (or curls)
hamstring curls on a ball
lunges (or squats)

Back and Bis
bent over rows (single arm) supersetted with bent over rows with lighter weight EZ bar
Seated Rows
Lat Pulldowns
Lower back exercise of choice
EZ bar curls supersetted with cable curls
Preacher curls with dumbbells so you can do Hammer curls and standard
Rope curls

of course as ALWAYS add in abs and cardio

Can you feel the burn yet?

Remember each set starts light and gets heavier and is worked til EXHAUSTION!!! 5set MINIMUM per exercise.

Enjoy and Happy Holidays to all!!

Thursday, November 19, 2009

Wedding Photo Slideshow

Thursday, November 12, 2009

sneak peek wedding photos

Check out our sneak peek wedding photos from our photographers blog...

Good stuff!

Thanks Phindy Studios you rock!

Wednesday, November 11, 2009


Isn't it interesting that after Monday (M) and Tuesday (T) whats left of the week is "WTF".

Just a fun thought for the day...enjoy

Tuesday, November 10, 2009

Plain foods list...what it takes to make it great!

From a motivating individual under the name chickentuna or her personal

this is a repeat blog but good for more motivation

Let's face it, health and fitness is not a huge priority for many people...
if it were, there would be more gyms than restaurants and
all the fast food places would go out of business.
The foods below are the foods that make your body look
great, the catch is that they don't taste anywhere near as great as
junk food. Everyone has a different level of what they are willing to
give up as far as eating all the delicious junk food. There is
nothing wrong with eating junk food but just know that the
more of it you eat, the worse you are going to look even if you are not
over weight. It just
comes down to daily choices of what you want, delicious
treats or a great body.

In the picture below, I ate a lot of crappy food I normally don't
eat and also went out drinking for a birthday party.
I was back to normal after a few days but I did not feel good
after eating all that junk.

This is a list of all the foods I eat:
I eat everything plain. (spices and seasonings are fine)
If you are putting
lots of cheese, butter sauces, mayonaise,
fried up breaded coatings,
etc. on everything, you are defeating the
purpose of eating this way so don't even bother
and just try to eat as healthy as you can.

These are all the boring foods that will give you
an exciting body.


Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut, sushi, mahi mahi, Orange roughi,
tilapia, Sardines)
Extra Lean Ground Beef or Ground Round (92-96%)
Protein Powder (Whey, Casein, Soy, Egg)
Low or Non-Fat Cottage cheese, Ricotta
Low fat or Non fat Yogurt
Ribeye Steaks or Roast
Top Round Steaks or Roast (stew meat, London broil, Stir fry)
Top Sirloin (Sirloin Top Butt)
Beef Tenderloin (filet mignon)
Top Loin (NY Strip Steak)
Flank Steak (Stir Fry, Fajitas)
Eye of Round (Cube meat, Stew meat,
Bottom Round)
Ground Turkey, Turkey Breast slices
or cutlets (*no processed deli or sandwich meats)

Complex Carbs

Oatmeal (Old fashioned, Quick oats,
Irish steal cut)
Sweet Potatoes, Yams
Brown rice
Ezekial bread
Whole wheat bread

Fibrous Carbs

Green Leafy lettuce (red, green, romaine)
String Beans
Bell Peppers (Green or Red)
Brussels Sprouts

bananas, oranges, apples, grapefruit,
peaches, strawberries, blueberries,
rasberries, lemons or limes

Healthy Fats

Natural Style Peanut Butter
Olive oil, Safflower oil
Flaxseed oil
Fish Oil
Nuts (peanuts, almonds, walnuts)


Low of Non-Fat cottage cheese, Ricotta
Low or non-fat milk
Low fat or non-fat yogurt


Iced tea
Herbal tea
Dry seasonings (Herbal, etc.)

This is just a basic list to get you headed in the right
direction if you don't know what to eat. I'm not a
trainer and I have no idea how much you should be
eating, how many calories you need, or what any of
the specifics are on what you should be doing to reach
your goals, everyone is different.
When I first started out, I bought a fitness
magazine and copied a sample food plan from there. Which
It doesn't matter.... THEY ALL WORK, BUT ONLY IF
Which means eating what the plan says, and NOT eating the crap.
If you eat as much crap as you can in addition to the plan
you are following, you can keep waiting to see results,
it won't be
happening anytime soon. Most people set out to follow the plan,
and then never do and never see results and then wonder what is
wrong. If you aren't following the plan and eliminating all the crap you
love to eat, you
will always be wondering why you are still in the same place.

There is no magical combination of these plain foods which
will give you instant results. The key is to fuel your body
I have seen many people come so far as to realize they
need to change their eating habits in order to be fit,
but SO MANY fall into some crazy ridiculous mindset,....
where they believe there is a secret magical
calorie amount or food combination out there that will
produce the desired results instantly.

Overcomplicating can be a BIG mistake and I can't get
over how many people take that road. Fuel your body
properly and step away from eating the crap.

Results take time and consistency.., so don't give up!

Its You vs. You!

Embrace your inner competitor with this statement.

Today during my run I wanted to slow down or stop but I kept repeating this statement in my head at those weak moments to spark my inner competitor. Usually our competitiveness is driven by an actual competition with others regardless of what we are competing for, but to succeed in competition with others you must be able to overcome challenges that you put up for yourself.

So if you want to slow down, stop, watch a movie instead of take a walk outside,eat a pint of ice cream just because or decide to go have a beer instead of going to the gym..remember...ITS YOU VS.YOU! You are the only person keeping you from reaching your greatest potentional in all aspects of your life.

So I challenge you to remember 2 things....

Its you vs. you!


We all have the same 24 hours, go accomplish all that you can with yours!