Swiss Ball Single Leg Curl

A more difficult variation from the regular Swiss ball leg curl. It mostly targets your hamstring, glute and core. Make sure to keep you core engaged when you lift your body up from the floor. Lift one leg up to the sky and keep the other leg on the ball. Bring the ball towards your glute and then push it back away. Repeat on the next leg.

2016 WNBF Pro Iron Eagle Classic

Back Pose

Hamstring and glute tie-in

Beef and Mushroom Recipe

STIR FRY BEEF AND MUSHROOM RECIPE

Ingredients:  Makes 16 servings (48 ounces)

2-1/2  lb.		of chopped beef
2  cups		of sliced mushrooms
1/8  cup		of fish sauce
1  tablespoon		of butter
1  tablespoon		of arrowroot
1  tablespoon		of olive oil
2  teaspoons		of garlic
1/2  teaspoon		of black pepper

Directions:  

Directions:

Step 1: Heat a large pan to medium high heat. Add the tablespoon of olive oil and sauteed the mushrooms until semi cooked for about 2 - 5 minutes. Gather up the mushrooms and place them to the side in another bowl.

Step 2: Melt 1/2 tablespoon of butter with the leftover oil in the pan. Add the chopped beef with the fish sauce and cook for 10 minutes. Make sure all the beef is cooked through.

Step 3: Add the mushrooms back to the pan with the beef and cook for another 5 minutes. Place the beef and the mushrooms in a separate bowl.

Step 4: Lower the heat on the pan and add the rest of butter with the leftover sauce. Once melted, gently sift and mix the arrowroot flour in the sauce to make it thicken. Add the beef and mushroom back to the sauce and mix thoroughly.

Nutrition Facts Stir Fry Beef and Mushroom Recipe Serving Size 3 ounces Amount Per Serving Calories 202.88 Calories from Fat  130 % Daily Value Total Fat 14.94g 23%    Saturated Fat 6.4g 32%    Trans Fat 0g Cholesterol 39.4mg 13% Sodium 449.64mg  19% Total Carbohydrate 0.99g 0%    Dietary Fiber 0.14g 1%    Sugars 0.27g Protein 14.61g  29% Vitamin A (IU) 25.7 1% Vitamin C 0.32mg 1% Calcium 2.4mg 0% Iron 1.28mg 7%

Great Herbs and Spices to Use with Fish!

Most of us know the basic herbs and spices that work with food like garlic, pepper, onions and sea salt. However, here are some other herbs that also work great with fish!

A

Anise

B

Basil

Image Credits: Living Awareness Institute

Borage

C

Caraway

Chovil

Chives

Image Credits: freshproducegroup.us

Coriander aka Cilantro

Image Credits: Old Farmers Almanac

D

Dill

F

Fennel

M

Marjoram

Image Credits: Wise Geek

O

Oregano

P

Parsely

R

Rosemary

S

Saffron

Image Credits: Cure Joy

Sage

T

Tarragon

Thyme

Swiss Ball Barbell Chest Press

A different variation from the standard barbell chest press. This exercise incorporates more core stabilization. Make sure to tighten up your core before you lift the bar off the hooks. The Swiss ball makes it harder to execute, so slowly bring the Bar towards your chest and when you push it back up. 

Side Ups

A great way to train your obliques and strengthen your core. Keeping the reps to 15 will ensure that you will have a small waist instead of wide. Keep core training to only 3 times a week. Training your core everyday and adding too much weight to your obliques will only keep your waist wide because you won't allow it to rest and will make you oblique muscles grow. Each muscle ground needs at least 24 hours of rest.

Transformation Tuesday

1990 Visiting my relatives in Mississippi at 13 years old wearing almost a size 16. I hated myself and developed bulimia that I suffered from until I was 28 years old after finding the love for fitness.

27 years old, I was sick and tired of not having the body I wanted. I smoked cigarettes, drank too much alcohol and was 4 years of getting over many drug addictions that included cocaine, crack, and ecstasy. This is when I decided I was going to get healthy the right way and try to inspire my Mother to take her cancer diagnoses seriously. I ended up losing 45 lbs. without any fat burners. I discovered "Eating Clean".

2010 Finally getting fit! After 2 years of solid weight training and eating clean, my baby muscles were coming out!

My first competition with the INBF Alamo Showdown 2011. Placed 3rd top 5 in San Antonio, Tx. my first time competing. 

 Opened up Fit Science LLC in 2011 after my Mother was fired from her job because her cancer came back the 3rd time. In addition, at the gym I worked at they wanted to cut my wage down by half and I could not survive on such a wage for the transformations I was giving people with my knowledge.

2014 When I won my first Pro Card with the WNBF. Fit Science LLC had been open for almost 4 years!

My 2nd Worlds Champions with the WNBF were I placed 4th top 5!

2017 WNBF Pro Extravanga in Augusta, GA. Placed 3rd top 5!

2017 Almost 10 years later a gym owner, certified bodybuilding judge, competition prep coach and Pro Natural Figure and Fit Body Competitor!

Weighted Power Step Ups

A plyometric exercise used by coaches and trainers to build athlete's explosive strength like jumping higher or sprinting faster. This exercise is also used by me to build nice rounded quads and high glutes like a sprinter has. A look that competitors need for bodybuilding competitions. Make sure to be aware of you surroundings and not have any types of weights around the area you are executing this exercise.

Organic Whole Wheat Bread Recipe with Bread Machine

BREAD MACHINE ORGANIC WHOLE WHEAT BREAD RECIPE

Ingredients:  Makes 16 servings (16 slices)

2  cups		of water
4-1/2  cups		of whole wheat pastry flour
2/3  teaspoon		coconut sugar
2  teaspoons		of Himalayan salt
3  teaspoons		of active yeast

Directions:  

Step 1: Set up your bread machine. Add water first then, the sugar and salt. Add the whole wheat pastry flour and make a small depression to put the active yeast in the center.

Step 2: Set the bread machine on wheat setting and let it go through all the setting except bake.

Step 3: Oil the walls of a bread pan and with some extra flour remove the dough from the bread machine pan. Place the dough inside a microwave and let sit for another 30 min to rise. Adding a bowl of boiling water next to it will make it rise again faster. Preheat the oven at 400 degrees and bake for 40 - 60 min. Make sure to check it periodically with a toothpick to see if the center is thoroughly cooked.

Step 4: Take out of the oven when golden brown and let sit for 30 - 60 min. Slice up the bread in one centimeter width and store in the bread box or a covered storage box in the refrigerator.

Nutrition Facts Bread Machine Organic Whole Wheat Bread Recipe Serving Size 1 slice
Amount Per Serving
Calories 126.6 Calories from Fat  5
% Daily Value
Total Fat 0.62g	1%
Saturated Fat 0.01g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 192.72mg	8%
Total Carbohydrate 26.28g	9%
Dietary Fiber 4.7g	19%
Sugars 0.1g
Protein 3.68g	7%
Vitamin A (IU) 0	0%
Vitamin C 0mg	0%
Calcium 25.64mg	3%
Iron 1.64mg	9%