The size of a Softball

If you shed 1 pound of lard/fat, you will have eliminated the equivalent in size of a softball!!!  Think about it, a softball, which has a volume of a bit more than 28 cubic inches!  That's huge.

At this rate, by the end of four months, you will have lost the approximate equivalent in size of the volume of a basketball!!

How's that for having the correct perspective on your weight-loss efforts?

I read this in one my favorite magazines-- @oxygenmagazine thought it was pretty cool. 

Knee Drive Variations

Happy Monday to you!  I wanted to share one of my favorite ways to spike the heart rate for a little added cardio in my weight training.

I call these Lunge Knee Drives/Hops.  I am showing you 3 variations from a beginner end to a more advanced.

1-All you do is take a step back like you are doing a reverse lunge and as you stand drive your knee up ( think abs ) with you.

2- Same thing.  Reverse Lunge but when you stand this time add in a jump.

3- Same thing.  But you are going to touch the ground on the reverse lunge.  Crazy how a little reach for the ground can add that much more of a challenge.

Try this out in between one of your lifting sets or after a circuit.  Set a timer for 30 seconds OR do a set number of reps; 10-15.  Don't forget the other leg.

push play HERE

Watch Me Improve

THAT is the attitude you have got to find. 

 I'm not perfect.  

You're not perfect.  

BUT I am willing to put forth the effort each day to IMPROVE.  Are you?

GO BUFFS

#15 We tailgate harder than your team plays!  

Best of luck to all the BUFFS Football teams today!

#BUFFNATION

#CHEDDAR

#WESTISBEST

Friends with Benefits

This sight made me happy…… 

it may not have made the men trying to walk into the boys room too happy but I'm sure by now the members of this gym know that when we are around, we are AROUND…..so we've been told.

I'm super lucky to have these friends who meet up every morning 5 days a week before the sun comes up.

Each person brings something to the table that we all need to thrive off of.  When one is gone you can feel it.  This day we had a full house.  Sometimes not many words are even said between us but we get it.  We are there to work.  We just end up checking in on each other later in the day.

Call me CRAZY

Had a 5:30 AM Glute Focused Workout this morning, got my twerps off to school and drove straight here….

Call me CRAZY but I call it Crazy Dedicated!

( now I have to shave my legs )

One DB Workout

One DB Workout: PUSH PLAY HERE

That's right… all you need is ONE Dumbbell for this workout.

Did you know you can "kettle bell swing" somewhat with a DB.  Just hold the end of a dumbbell and there you go.  Works just as good.

HERE WE GO, Choose reps that work for you ( 10-15 OR set a timer 30-60 secs).  Do each move 5-7x:

DB Swing

Static/Stationary ( just means your feet stay planted and no steps are taken ) Lunge with a Shoulder Press on the up motion.  Don't forget the other side.

And the 3rd move is a good burner for those legs:

One DB squat TO one body weight squat TO one jump forward TO one jump backward.  Repeat.  Stay low on those Jumps forward and back.