30 day challenge: Day 10

Day 12

Ohhhhhhh Hell no.... Where have you been????

I know.... thanks giving.. damn you.  So we said to take thursday off- Not the whole weekend.  I'm not going to lie, Thanks giving regressed me about 2 years :)

In all honesty, I did eat like a pig that day and twice too, but we're only human, right.  Now that is gone, there is no excuse to get back on the bike! Today we re-start our challenge.  Once you lose momentum, it becomes very difficult to get back on track, but I did it today.  I woke up at 7am - and it only took me 2 hours to get out of bed.  I know... disgusting!
But I finally got out of bed. At this point- I was hungry, so could not go to the gym hungry, so I ate some.  Then, so frustrating, because at that point I had to wait a bit to avoid throwing up as I exercised...
Ok, so finally after thinking about it a million times- I ran to the gym, worked out (legs today) and then ran back home.  The name of the game is: getting back to where we were last week before 'dreaded Thursday' (that's what I'm calling thanks giving from now on!)

So we are doing cardio every day this week.  Even if only 10, 15, 20 mins a day.

Today I did heavier weight:
Machine powered: squats (3 sets of 10)

Lunges: down a 10 yard space

Hamstring Flexion
3 sets of 10

Quadricep- extensions
3 sets of 10 reps

Nutrition:
BF: Eggs and chicken sausage

Lunch: chicken with vegetables

Dinner:
Sandwich

5 cups of water (tomorrow's goal: 7/8 cups

Tomorrow's work out:

We are doing chest
Focus is going to be to add plyometrics to our work out: That means that we will try to add explosiveness to our exercises (example: regural: squats --- you will make them into a plyometric by jumping as you squat: 'jumping squat'  or adding a quick acceleration to the exercise and make it explosive.

Ok... so ENOUGH REST!! WE ALREADY RESTED THE WHOLE WEEKEND. It is time to get back on it! No excuses and no more holidays from now till the end of the 30 days.

We are half way there! Lets stay motivated and get to that goal.  Tip: measure what you have done so far- assess and reflect on what you have accomplished or haven't. Now is the time to make changes and adjustments.  What have you noticed so far?
Have you been good about exercising every day?  Have you eaten 'right'? balanced, rich in nutrition and a variety of colors?
If you have- great! Keep going
If you have not: you're not going to die.... you are not a bad person... don't come find me and beat me up... just fix it!  Look at where you felt short and adjust, adapt and conquer! :)

See you tomorrow!

30 day challenge: Day 9

Day 9

It is difficult to wake up on cold mornings... specially when I wake up next to my snuggie! :)

Today we focused on Cardio- ahhhhhhh

You will see most of the drills I did today on the video column to your right.

1) warm up by jump rope: 5 mins and shadow boxing

2) 5 yard sig-sag agility drill (1 min non-stop- to one min rest)

3) side shuffle drill

4) sprints

*and any type of running drill you can think of.  This is a bit different from constant one speed running.  Interval running/ jogging taxes your body a lot more or at least in different ways as oppose to a monotone speed and tempo.  You will also include your core and depending on how fast you run- sprints will become anaerobic -without oxygen- (meaning) you will use your muscles as if you were lifting weights.

Finish your cardio session with some abs- core exercises.

Nutrition:  Eggs in the morning

Lunch- delicious salmon salad

Dinner: Turkey sandwich

Tomorrow:

We are going to work on chest

Dumbbell chest press: on stability ball- 2 sets with 80% of your max (8 reps) and 2 sets on the bench- 85% of max

Dumbbell chest flys (a lot less than 80%: puts a lot of stress on shoulders.

Decline dumbbell press- 80% of max (3-4 sets of 8 reps)

Core:

decline- bench sit ups

wheel-roll out

You have to be careful with this work out because - you might think that you can handle more weight- but you will have to deal with balance and propioception (your joints) which makes it a lot more difficult.

Be safe, use correct form, and work hard!

Lets check in tomorrow to see how you did!  Stay focus and keep your eye on the price! :) ... the 30 day trophy--- who wants it? :)

30 day challenge: Day 8 (week 2)

Day 8 (week 2)

Hey everyone.  Nice to have you here again :)  So, week two already... The first week is always the hardest, then its down hill from there!

This week the focus is going to be muscle growth, so the work outs will be emphasized around hypertrophy (muscle growth): therefore the work outs should be 3 to 4 sets and reps should be from 8 to 10 (that means that the weight should be something you can handle between 8 and 10 reps).

*** Every time you see a work out online, on a magazine, books... anywhere... when ever they mention rep range like; 8 reps, 15 reps, 10 reps and so on. They are not saying lift 5 lbs 5, 8, or any # of reps. They mean, lift a weight that is going to challenge you at the rep range suggested.

Monday: work out

LEgs - shoulDers and Biceps
(Focus is full body or exercises that target multiple muscles at once :: instead of isolation muscle exercises ie. bicep curls alone)

warm up: jump rope- or - jogging (5 mins)

1) Squats - on smith machine (bar is connected to the sides) (vid. on right)
3 sets of 8 reps

2) Functional trainer - squat to shoulder press (visuals on video clip to the right)
3 sets of 8 reps

3)bosu ball (balance half circle) squat to bicep curl
3 sets of 8 reps

4) core Exercise circuit (circuit training)
functional trainer- cable rotations (8 on each side)
to
wheel ab-roll out (10)

Nutrition

BF: Eggs - toast - orange juice
protein shake
gym

Lunch: chicken, rice, veggies- orange juice

Dinner: salmon- veggies- protein shake :)

Tomorrow:

We are going to take it up a notch for cardio!
We are going to do sprints (only about 10 to 20 yards) but really taxing our bodies-
and boxing

*Focus- change of direction- acceleration and deceleration- stop and go
Quick burst lasting only up to a minute at a time.

Drills:
Side shuffle (side to side - 10 yards - 1 min- to 1min rest)
sig-sag cone drill (cones are 5 yards apart
boxing to 15 yard sprints (1 min -to 1 min rest)
continuous jogging- @ 70% (1 min to 1 min rest)

2nd week - lets stay motivated! Eat right- exercise right- live right!

Check in tomorrow (by the way- last week- my partner in crime lost 2 lbs-- i lost half a lb (didn't measure- but i'm pretty sure i  gain muscle- bc I'm feeling hhhhhuuuuge! haha)

30 day challenge: Day 5 and 6

Day 5

(By the way- I wrote this yesterday and thought I posted but made a mistake... ok so almost perfect :) )

Friday- end of the week and it seems that everything piled up-- I was hungrier than ever... have no idea why, but I was ready to start after a long rest day the day before.

I went to the gym and had a full upper body day.

I started with :
1) Decline machine press: 4 sets of 15
2) Shoulders: Military barbell press : 4 sets of 15

3) Lat pull down: 4 sets of 15
4)Chest/ Pec Flys : 4 sets of 15

Abs: planks, sit-ups (3 sets of each)

Nutrition:
BF: Eggs and toast
Protein shake before and after my work-out

Lunch: Turkey Burger!

Dinner: Had Turkey with veggies- orange juice 

Cardio: played indoor soccer (Westcovina Dreams) 

Indoor soccer: "best cardio ever!" true quote by Sebastian Marroquin :)

Today: day 6

woke up early- which was rather difficult (being a Saturday and all...)

Jogged for 20 minutes (very light at 5 and 6 speed levels)

Finished my workout with some lateral and front raises (10 lbs) 

Feel good! 

Rest day!

Tomorrow is our universal rest day.  Take advantage of the time off- don't even think about exercising (if you have been keeping up with the 30 day challenge.  If you have been working, busy...etc and usually go jogging- hiking- to the beach--and all that fun stuff- by all means, don't stop now!) Be mindful of what you eat- its fun Sunday not fat Sunday :)  

*I suggest that you eat a normal breakfast and lunch and you eat something delicious for dinner (what you want- don't count calories, don't worry about dressings, bread type "Just don't do it!"- if you like it and is a normal portion- then eat it.  (some people love breakfast- so the message is- to eat two semi healthy meals and go all out for the third one- no matter which one).

Congratulations! you made it through the first week!!!!!!!! Don't down play it- it was a task and you should be proud of yourself! - and now we are getting in the groove of things, we are getting familiar with waking up at a certain time, working out at a certain time of day, and you are ready for the week to come.  

Next week the focus is going to be Balance and full body exercises (these are specific exercises that target multiple muscles at once: instead of biceps and then squats- we are going to do a continues exercise where we target both either at the same time or one-after-the other.  This allows you to be more efficient, recruit more muscles at once, and thus waste more calories in less time!)

*We will also focus on muscle growth- meaning that the weight will be at 80% of your max (for example- if you can lift 100 lbs only one time: then your muscle growth weight max for that exercise should be 80lbs)

The reps are also going to be between 8-and-10 (so if you can only lift 7 reps- then the weight is too heavy- if you are lifting 11 or more- then the weight is too light and you should add more. Easy enough right?

I will make it a point to post more videos- these new videos will say 2nd week on them- so that you know exactly what to do on a given day.

Good job so far peps! have a great day in the neighborhood tomorrow and let's get pumped for Monday!!!!

Dr. Sebastian

30 day challenge: Day 4

Day 4
Hey everyone, I hope everyone made the time today to get some exercise in!

As for myself, I decided today was my REST DAY.  I was so sore- almost every muscle hurt today (in the morning) : so I made a judgement call and I'm glad I did.  I feel great right now.  You want to give your muscles ample time to recover (Our muscles grow during recovery not while working out).

Now, i feel very motivated to start back up tomorrow.


Nutrition:

BF: Cereal in the morning (with raspberries and nuts)
Protein shake

Lunch: Subway- I had a chicken pieces foot long.
and water

For dinner: I had a sandwich and a little left over home made orange chicken


Tomorrow's work out:
Chest/ Back/ shoulders/ abs and shoulders
** These are a lot of muscles- so we will do one -to- two exercises per body part
We are still doing: 4 sets of 15 each
Bench press- super set- with Push-ups
lat pull down- super set with- Pull ups

shoulders- Military press
side and front raises
Planks
side planks
Cardio

Stay motivated and get out there- we are almost done with this week!!! Only 2 days left!

Make sure you are eating plenty of food and a balance diet.  More often than not, we 'forget' to eat when we start an exercise program. I put emphasis on 'forget' because sometimes we do not forget, we merely think that we should eat less or not at all when we are trying to lose weight.  We almost think of food as negative.  That should never be the case.  We have to respect the food we intake as well as respect our bodies.  That means that we should be looking at portion size, variety and balance.  At the same time we should put quality food into our bodies (notice how I did not say- expensive- I said, quality)  You would never fuel the cheapest and worse quality gasoline into a lambo- or ferrari-- would you???? never!
So, why would you settle for less when it comes to your body....
I consider myself a ferrari- and try to fuel accordingly! What kind of car are you, huh?
'food for thought'

Dr. Sebas

30 day Challenge: Day 3!

Day 3! 

I'm not going to lie- It was very difficult to wake up today.  Went to sleep at 1130pm and woke up at 630am.  Once my alarm went off, I was ready!  We have to remember to rest and get at least 8 hours of sleep every night.  Take some vitamins and omega 3s.  I'm taking a multi-vitamin, omega 3s and protein shakes.  This is where most people lose motivation- In the middle of the week- when they feel they have done everything they could and do not see much return on their investments yet.  It is important to note that this week serves as an awakening week- your body is getting used to the stress, your muscles are getting ready for the helllllllllll to come lol. Kidding- but seriously-

This is why we are doing 15 reps- to get your body ready for next week- you are getting stronger right now- you will see visual results soon. I'm seeing them now, shoot... Stay motivated- this is for the better, healthier, & sexier YOU!

I took my morning protein shake and off to the gym.

Today we focused on Back and Biceps.
First I warmed up by jumping rope for about 3 mins. and then I moved on to warm up the muscles that I was going to use in my work out (my back) by doing some pull ups.
I did 3 sets of 10 pull-ups.

Exercises (4 sets of 15 reps with 1 min rest between sets)

1) Seated Rows
(sitting down- making sure to keep my back straight: shoulders back and chest high: You want to stick out your butt and squeeze your shoulder blades together as you row in).

2) Standing- bent over single hand rows
(place weight in front of the hand that you are going to use -bend your knees slightly and stick out your chest while keeping your shoulders back- bend at your waist so that you can grab the dumbbell from the ground.  Row the weight up toward your body between your hip and ribs as you squeeze your shoulder blades together).

3) Functional trainer Bicep curls
keep your back straight, knees slightly bent, chest high and hands to your side.  you want to get the full range of motion: all the way up and all the way down without bouncing or moving front to back to aid in the lift.

4)Standing Dumbbell Bicep curls
**you might have to drop the weight a bit because you might be tired by now.
super set with:
Planks- hold for 1min

5) Exercise cycle at the end focusing on: cardio and core
3 rounds of- 1 to 1 min

• Jump-rope for one minute and
• side plank for one minute

Nutrition: 

Protein shake before and after my work out

Breakfast: Eggs with veggies and ham

Orange Juice and a piece of toast

Lunch: Steak with Veggies and potatoes

Orange Juice

Delicious! 

Honestly I'm feeling as if I got in the octagon and fought a couple of MMA fighters: I am going to keep the exercise routine tomorrow, but will only do shoulders ( Remember that we are still following the 4X15 routine and coupling that with a jog at a very mild speed level 6 or 7 on the treadmill: 

** you have to listen to your body! I'm not too tired, but the last thing I want to do is get sick (I tend to get the flu when I push myself too much- or you may even get hurt.  I suggest, depending on how you feel, take the day off tomorrow or do some cardio!) 

Tomorrow:

shoulders and cardio

Warm up on the treadmill or jump rope

4 sets of 15 reps

Military press (weight you can handle 15 times) 

Lateral/ side abduction/ raises (parallel to the ground)

Front Raises (raise hands to parallel with the ground or eye level)

Cardio: between 20 and 30 minutes (what ever you consider mild: you should be jogging)

Good job so far! Lets keep it up! We almost have one week under our belts :)

Any questions so far?

30 day Challenge: Day 2!

30 day challenge!!!! Day 2

Today the focus was on:
Chest and triceps

My work out: rest time between sets (1 min)

1)Flat bench press
weight: (something you can lift 15 times)
Sets: 4
Reps: 15

Super set with:
Push ups: as many as you can do in one bout/try

2) Incline Bench Press
weight you can lift 15 times (I miss-calculated and lifted only 12 times on the first 2 sets- and 10 the next 2 sets)
Sets: 4
Reps: 15 (optimum- but if you fall a bit short- its ok- i'm still getting sexier by the minute!) :)

3) Laying Tricep extensions
Weight: (something you can lift 15 times)
sets: 4
reps: 15

super set with:
Forward planks (regular planks)

4) mini- cycle work out
**video- to the right of this screen!

• standing tricep extensions (15 reps)
• Jump rope (30 seconds)
• Side planks (30 seconds on each side)

http://youtu.be/HcgVBXwj5LM (link to video)

Rest 30 seconds between cycles- 

******************

I realized yesterday that some people following this- will be working out at home with no equipment or very little equipment.

Modified work out:

1) Regular push ups -as many as you can do (hands under your shoulders)

super set with:

planks (30 to 60 seconds)

sets: 4

rest between sets: 30 to 60 seconds

2) Push ups with elevated feet (feet on top of chair-sofa...)

sets: 4

reps: as many as you can do in one bout

3) Tricep dips (stand in front of a chair-facing away from the chair so that your butt is touching it- and set your hands at your sides on the chair.  Bend you knees and put lower body weight on your heels.  Dip down- make sure your back touches the edge of the chair as you go down (the further your back is from the chair the more stress that goes onto your shoulders and there's potential for hurtness :) ... ok.. i know its not a word... )

sets: 4

reps: 15

super set with:

Side planks

30 seconds each

sets: 4

5) you can still do the cycle routine on the video to the right:

you can substitute the standing tricep extensions with: tricep kickbacks

with anything that has any type of weight (water bottle- actual dumbbell, milk gallon... and so on)

Next: Jump rope or jumping jax for 30 to 60 seconds)

and finish with:

Side planks

Nutrition!!

For me: 

protein shake

gym

BreakFast:

Total Cereal with raspberries, a banana and walnuts.

Protein shake

Lunch: Turkey sandwich with everything :) and avocado (delicious)- orange juice

Dinner: I'm hungry now (6pm) 

will eat: left over salmon and veggies (if I don't its going to go bad... and hell no... )

water intake: not enough so far.... 3 tall venti size glasses lol (i know you addicts understood that)

Work out for tomorrow:

Back- Biceps and Abs

Focus: Muscle endurance (for abs- we are still doing planks for stabilization: forward planks- side planks...)

warm-up for 5 mins

Pull ups (body weight) 3 sets of 5 to 10

(4 sets of 15 reps for all exercises)

1. Back exercises: Lat Pull down 

Super set with: planks

1. Rows (sited or standing)
2. Bicep Curls (Eazy bar) 
3. Functional trainer (bicep curls)

Super set with: Side planks

1. Single hand sitting rows (from high to low: mimicking lat pull down but with one hand and straight down to the side of your head)
2. Pulls ups - 4 sets of as many as you can do

super set with: Jump roping for 30 seconds

Good Job so far!!!! Keep it up

tell me how you are doing so far???? 

Good luck! See you tomorrow for the full work out! 

30 Day Challenge: Day 1

Day 1 of training!


I woke up very easily at around 6:30am today (maybe because I was exited to start).

I went to 24 hour fitness (by the way: you can buy a  2 year membership at costco for $320 flat- that's about 13$ a month if you do the math!)

1) I started by warming up on the treadmill for about 4 mins. (at a level 6).  After that I started with Squats.
I usually go a lot heavier, but as we discuss, this week we the focus is endurance, so I loaded the bar with 25 lbs on each side and did 4 sets of 15 reps and quickly move to the calf raises machine next to it and loaded the machine with 80 lbs on each side for a 'super set'.  (a super set is two exercises performed back to back with no rest in between).

*I did 4 cycles of the super set (two exercises) with a 30 sec. rest between each cycle.

2)  The second super set was: Dead lifts and Lunges.
I loaded the bar with 25 llbs on each side and lunges with body weight.
*I did 3 sets of dead lifts and 3 sets of lunges (for the lunges: I had a stagger stance and did 15 reps with one leg, switched and did another 15 reps with the other leg).
*Dead lifts: 15 reps

I finished my work out with 20 mins of cardio on the treadmill at a mild speed of 6.

The work out:
Super sets: 4 sets of 15 reps
1) Squats to calf-raises

** if you are working out at home or with no equipment: stand in front of a chair/ bench- and do squats there (or simply do it with no weights) and move to standing calf raises (or stand at the edge of a step/stair and raise to your toes.

2) Dead lifts to Lunges
** Lunges (make sure you have a straight back, shoulders back, front knee does not pass your toe line)
instead of dead lifts: you can look for something that is 3/4 feet tall (a chair, a stair case...)

3) Cardio: 20 mins (chose a speed you can sustain for 20 mins without stopping)


Nutrition:

Breakfast: I ate some Total Cereal with almonds, blue berries and a banana.
worked out from 7am to 8am
Protein Shake at 8am


Lunch: Salmon and Veggies

Mini- video of my Lunch in the making to the right of your screen! :)
haha- I'm a chef!
http://youtu.be/EpkIWwGNPgU


Dinner:
7pm
Turkey Sandwich with an apple

Water intake for the day: 5 glasses of water (not enough...)

Tomorrow's work out:

30 day challenge: Day 2!
Work out:
Chest and triceps

1)Flat- bench press- 4 sets (a weight you can lift 15 times): I will put the 45 lbs on each side and depending on how i do on the first set: i might adjust.
Super set to:
Push ups- as many as you can do on one bout (one try)

2) Incline bench (bench slanted up)
4 sets of 15 reps
super set to:
Planks (hold for a min)

3) triceps
standing tricep extensions or dips
super set to:
side planks (hold for 30 sec on each side)

4) decline bench press (bench slanted down)
4 sets of 15 reps
super set to:
target situps

5) triceps
tri-kick backs or lying tricep extension

I'll check in tomorrow and add to this work out!
Stay focus!
Good Job so far :)

your trainer,
Sebastian M. (share this with someone you care for!)

Personal Training available: ask me if interested
626-375-6744
fitwithsebastian@gmail.com
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30 day Fitness Challenge!

Pre-30 day challenge

This is your time- you are mentally ready to make a change- or to get back out there and do something for yourself!

Tomorrow you do something for the most important person in your life, yourself!  You cannot help others and care for others if you do not take care and care for yourself. With that in mind:

*** This is an overview of the week to come: every day I will post my work out- what I ate- and a simplified version for those at a lower fitness level that may need the extra assistance. Are you ready?

Preparing for the week to come:

You want to prepare for your 30 days (literally prepare and also mentally)

You want to to make a plan for the week (we already discussed that you are going to have 2 days off- determine your days off)

Now- make a fitness plan (in this case I will make it for you!)

This is my weekly plan (Week #1)

Overall focus (Endurance and Stability)

Monday- Legs/ Abs and Cardio  

Tues- Chest and Triceps

Weds- Back- Biceps and Abs

Thurs- Legs- Shoulders and Cardio **

Friday- Chest and back

Sat - Cardio- Abs

Sun- Day off  (** if you are taking two days off- I suggest you take off Thurs bc its legs again)

The break down: For me:

Working out 6 days- 1 day off

4 days of weights: 3 days of Abs: and 3 cardio days

One of the biggest obstacles I can see people facing is: FOOD Intake

The fix: 

Prepare for the week tomorrow- the latest!! No excuses

**If you don't- you will get home on weds and have nothing to eat- and guess what- you will go out and buy nasty- greasy- fast food.... :(

So-- what to do?

Go grocery shopping!

Buy:

Breakfast: eggs and wheat bread, favorite cereal, Milk, oatmeal (vegetables: broccoli, onion, cauliflower, zuchini, tomato, red potatoes, jalapeno peppers (fresh))

Fruits: bananas, blueberries, apples, oranges, strawberries

Suggested: Eat one of these 3 choices every morning

Lunch: ** If you want to lose some pounds: Buy deli sliced turkey, black forest ham, any cold cuts of choice for sandwiches- eat a sandwich with lettuce, tomotoes...and so on for lunch every day.

If you do not want to loose weight: and instead want to gain muscle mass and weight:

Buy:

chicken, salmon (fish of choice), beef (low in fat content), tuna

Compliment with vegetables

suggestion: choose one of these every day for lunch

Dinner: 

chicken, salmon (fish of choice), beef (low in fat content), tuna

Compliment with vegetables

suggestion: choose one of these every day for lunch

Drink water with every meal  and at least 8 glasses of water a day

( natural juices)

The key- is getting out there tomorrow and buying what you need for the week.  If you do- you will be prepared for your first week into your 30 day challenge! 

Get ready because we start tomorrow! 

Lets make this interactive, I want to know how you are doing and trust me, posting comments on here will almost hold you accountable and keep you motivated for the next day!

Post comments on here and let me know how you are doing, how you did, or how you will do the next day.

Get ready! 

Sebastian M.