Train, Eat, Rest & Repeat – UFC Fight Night Workout

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Try my UFC Fight Night Workout
20 mins Total:

– 10 mins As Many Reps As Possible
Double Unders (No Rest)
– 10 mins (AMRAP) Burpee, Clean/Jerk 50 lbs dumbbells (No Rest)

Train, Eat, Rest & Repeat – Front Squats, Do them!!!

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Want to make people jealous of you in the gym? Then do front squats!!!! Not also does it makes you look like a beast but it improves your flexibility, forces good technique, helps your legs & glutes while saving your knees and back!

Train, Eat, Rest & Repeat – Why you should you do Deadlifts?

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The first heavy #Deadlift session of the year was pretty easy peezy for me #455 Why should you do Deadlifts? The deadlift is one of the few exercises that can improve overall power, strength, explosiveness, and speed in any athlete, no matter if you are a pro, a weekend warrior, or just trying to make a healthy lifestyle and physique change. It develops strength in the legs, back, and core, the areas where greater strength is most deeply tied to athletic performance and pain-free living. Whatever you want to get better at, the deadlift can help support your growth.

Train, Eat, Rest, Repeat – V-Ups (Ab Workouts)

Remember to do ABS – nice and slow for a good #Burn Also, try V-Ups. Abdominal V-Ups are an exercise that work both the upper and lower abdominal muscles at the same time. You can also use the exercise to help strengthen the lower back muscles and to tighten the thighs. Be careful performing abdominal V-Ups, since the exercise can cause a lower back injury if you do not use the proper technique.

Train, Eat, Rest & Repeat – Benefits of Plyometrics

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Looking to lose weight fast, try some #Plyometrics. Plyometrics involve power jumping, repetitive bounding and quick force production. Plyometrics are ideal for athletes or people looking to improve muscular power, speed and strength. They also help facilitate weight loss and help tone and define your muscles; however, these exercises are not without risk.

Why Try Yoga this year to be Happier by Jasmine Rausch

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Written by: Jasmine Rausch Jasmine’s Instagram

New Year’s Resolution: A Thing of the Past!
The New Year can be exciting, bringing about change and a fresh start; a time where we set “resolutions”. In yoga we set an intention or sunkalpa. A sunkalpa can be looked at as a silent vow you make to yourself; a purpose. Unlike a resolution, a sunkalpa can evolve and grow with every new moment. You can also set a sunkalpa for someone else. You can give your energy to someone who mentally or physically lacks their own. Intention is one of my favorite things about having a yoga practice because I don’t need a whole year to pass by to create a new one, I just need this moment.
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Things to think about when creating your Sunkalpa:
DIG DEEP: Decide what you can change within that will enhance your life. Author Anais Nin said “We don’t see things as they are, we see them as we are.” Our perceptions make our reality. Your friends, relationships, work, family, passions and possessions are a reflection of your beliefs at the deepest level. If change is to happen in your life, you must dig deep.
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MANIFEST: As Peter Pan taught us at a young age “Think happy thoughts!” The power of the conscious and subconscious mind is greater that any action. What we think and focus on, attract and create our experiences. Write down the things that you want to manifest in your life. Read them. Share them. And if you feel so inclined, change them. Everything is temporary in this life. Think happy thoughts and create and capture the things you want in this lifetime. Nothing is unattainable.
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LIVE IN THE PRESENT: Yoga is about the “now”. Living in the present means you are centering your awareness to where life is happenenig. You are not being bothered by what has happened in the past or what is to come in the future. If you do not live in the present, you are giving up your power to change and create. Change cannot happen in the future, but only in the now. As John Lennon said  “Life is what happens while you are busy making other plans.” Try not to get caught up in someone else’s story, instead, create your sunkalpa and write your own!
Happy New Year and Namaste!
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Want to Change you Life and Look Great?!!!

I teach @ Natural Pilates  classes Monday and Wednesday at 7am and sun at 8. Private yoga sessions availableEmail me for rates!

Happy National Cocoa Day!!! – HERSHEY’S “Perfectly Chocolate” Hot Cocoa

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Ingredients

  • 1/2 cup sugar
  • 1/4 cup HERSHEY’S Cocoa
  • Dash salt
  • 1/3 cup hot water
  • 4 cups (1 qt.) milk
  • 3/4 teaspoon vanilla extract
  • Miniature marshmallows or sweetened whipped cream (optional)

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Directions

  1. Stir together sugar, cocoa and salt in medium saucepan; stir in water. Cook over medium heat, stirring constantly, until mixture comes to a boil. Boil and stir 2 minutes. Add milk; stirring constantly, heat to serving temperature. Do Not Boil.
  2. Remove from heat; add vanilla. Beat with rotary beater or whisk until foamy. Serve topped with marshmallows or whipped cream, if desired. Five 8-oz. servings.

VARIATIONS: Add one of the following with the vanilla extract:

SPICED COCOA: 1/8 teaspoon ground cinnamon and 1/8 teaspoon ground nutmeg. Serve with cinnamon stick, if desired.

MINT COCOA: 1/2 teaspoon mint extract OR 3 tablespoons crushed hard peppermint candy OR 2 to 3 tablespoons white creme de menthe. Serve with peppermint candy stick, if desired.

CITRUS COCOA: 1/2 teaspoon orange extract OR 2 to 3 tablespoons orange liqueur.

SWISS MOCHA: 2 to 2-1/2 teaspoons powdered instant coffee.

COCOA AU LAIT: Omit marshmallows or whipped cream. Spoon 2 tablespoons softened vanilla ice cream on top of each cup of cocoa at serving time.

SLIM-TRIM COCOA: Omit sugar. Combine cocoa, salt and water; substitute nonfat milk. Proceed as above. With vanilla, stir in sugar substitute with sweetening equivalence of 1/2 cup sugar.

CANADIAN COCOA: 1/2 teaspoon maple extract.

MICROWAVE SINGLE SERVING: Combine 1 heaping teaspoon HERSHEY’S Cocoa, 2 heaping teaspoons sugar and dash salt in microwave-safe cup or mug. Add 2 teaspoons cold milk; stir until smooth. Fill cup with milk. Microwave at HIGH (100%) 1 to 1-1/2 minutes or until hot. Stir to blend; serve.

Credit: Hersey’s

Nespresso Inissia Espresso Maker, Black

Train, Eat, Rest & Repeat – Hardwork vs Talent

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Brain Ninjas – Are you Smarter than a 5th Grader?

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The Brain Works: X-Train Your Brain Volume 2: Building Core Strength (Brain Works (Sellers))

Happy National Chocolate Brownie Day!!! – HERSHEY’S Ultimate Chocolate Brownies Recipe

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HERSHEY’S Ultimate Chocolate Brownies Recipe

Ingredients

  • 3/4 cup HERSHEY’S Cocoa
  • 1/2 teaspoon baking soda
  • 2/3 cup butter or margarine, melted and divided
  • 1/2 cup boiling water
  • 2 cups sugar
  • 2 eggs
  • 1-1/3 cups all-purpose flour
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon salt
  • 1 cup HERSHEY’S SPECIAL DARK Chocolate Chips or HERSHEY’S Semi-Sweet Chocolate Chips
  • ONE-BOWL BUTTERCREAM FROSTING (recipe follows)
  • Additional HERSHEY’S SPECIAL DARK Chocolate Chips or HERSHEY’S Semi-Sweet Chocolate Chips (optional)

    Directions

    1. Heat oven to 350°F. Grease 13x9x2-inch baking pan or two 8-inch square baking pans.

    2. Stir together cocoa and baking soda in large bowl; stir in 1/3 cup butter. Add boiling water; stir until mixture thickens. Stir in sugar, eggs and remaining 1/3 cup butter; stir until smooth. Add flour, vanilla and salt; blend completely. Stir in chocolate chips. Pour into prepared pan.

    3. Bake 35 to 40 minutes for rectangular pan, 30 to 35 minutes for square pans or until brownies begin to pull away from sides of pan. Cool completely in pan on wire rack. Frost with ONE-BOWL BUTTERCREAM FROSTING. Garnish with chocolate chips, if desired. Cut into squares. Makes about 24 brownies.

    ONE-BOWL BUTTERCREAM FROSTING

    6 tablespoons butter or margarine, softened

    2-2/3 cups powdered sugar

    1/2 cup HERSHEY’S Cocoa

    1/3 cup milk

    1 teaspoon vanilla extract

    Beat butter in medium bowl. Add powdered sugar and cocoa alternately with milk,

    beating to spreading consistency (additional milk may be needed). Stir in vanilla.

    About 2 cups frosting.

    Credit: Hersey’s

    KitchenAid Classic 17-piece Tools and Gadget Set, Black