Sweat With Corey

Banana Loaf Recipe (Healthy Version Made Easy)

2012-02-23T07:37:00.000-08:00

By following my blog i'm sure you've noticed that I come up with creative ways to make delicious recipes out of basic ingredients found in your typical athletes diet. Today's banana loaf recipe is another example of something that is in line with my diet and can be created quickly and conveniently to take on the go.

Ingredients

1/2 Cup of Oatmeal
1 Teaspoon Cinnamon
4 Egg Whites
1 banana

Place all the above ingredients into a blender and blend till smooth (Approximately 20 seconds)

Once completely blended together, pour the mixture into a microwavable safe bowl and heat for 2.30 to 3.00 minutes depending on your microwave. You'll know when it's ready once the entire loaf is firm (Muffin like texture).

Remove from the bowl and place on a plat flat side up. If you'd like you can top it with peanut butter or low sugar jar based off your nutritional requirements.

Sweat Muscle Tank

2012-02-23T06:30:00.000-08:00

Developing Your Oblique Muscles

2012-02-22T07:36:00.000-08:00

Beautiful works of art drawn on canvas and rolled up sitting in the corner of the room will never receive the blessing of others because it can't be seen. No museum or art gallery will ever hang it on their walls because it's not finished and isn't presentable. The final step to bring the painting to life is the frame, this is important because it sets the stage for the true work of art to be seen and placed on the wall. Your obliques are the framing for your abdominal muscle and set the stage for your chiseled abs to be seen and admired by others. It's that final touch that draws the viewers eyes into your midsection to see the 6 pack you've worked so hard to develop.

Your obliques (Side abdominals) consist of 2 muscle pairs on each side of your body (The Internal and External oblique). These muscle help you bend to the side and are activated during the twisting of the torso.

Since your obliques aid in twisting of the torso, it's most important to work your torso with the twisting motion. By far this is one of the most common mistakes made in the gym because people believe that they need to crunch the oblique to develop the v-shape with exercises such as oblique crunches or the dumbbell side dip. These exercises will help you build mass to your obliques, but they will not give you the sweeping definition of the V look. To obtain this look you must work the muscle as it's designed to be used and that's through twisting.

Resistance Twists (Wood Chop) are my favorite exercise to work the obliques. The set up is to place a one handed handle onto a cable machine that can change position. First with the handle positioned on the highest notch, place your inside hand on the handle first followed by your outside hand onto. With your body positioned 90 degrees from the machine, keep your arms straight and twist your body away from the machine on a downward motion so that the handle is stright line or 180 degrees away from the machine. Keep control throughout the motion and focus on working your obliques throughout the motion and return to the original spot. Repeat for a rep range of 15-30 based in the amount of weight you've placed. Work both side.

Once you've complete 3 or 4 sets on each side, please the handle on the lowest notch and complete another 3 to 4 sets with the twisting motion starting at the bottom and finishing at the top as you rotate through with an upward motion.

Tips to remember when working your obliques

1. Breath properly, exhale as you twist away from the machine
2. Focus, do quality twists rather than quantity
3. Lift from your obliques, let your obliques do the movement and not your arms
4. Keep your head straight and chin up
5. Hold and crunch your oblique at the end of the motion for a quick 2 count

UFE Pro Signing Video 2011

2012-02-21T12:21:00.000-08:00

Here is the UFE Signing feature that will be running locally in Toronto on the Rogers channel. The organization has placed it on their youtube channel and you can see me signing my Pro Card at the 2:19 mark of the video. You'll also see some of my posing on stage at the UFE Pro Show held in November 2011

Click Here to View Video

Crows Can't Hang with Eagles

2012-02-19T07:09:00.000-08:00

Image Provided by american-bald-eagle.jpg

“(after listening to people gripe and complain just smile and remember)
Crows can’t hang with eagles.” Joel Osteen

Complaining and questioning what is happening around you is truly a distraction that will keep you from seeing your full potential unfold. People who take part is in these acts also look for excuses on why things aren't happening for them. They consume their thinking with this negative thought process and it only holds them back. Don't be that person, be someone that can smile and capture all the true blessing that are available to you when you walk this earth. The Eagles in the quote from Joel Osteen above are the top of the chain and you can hang with them as well if you start taking advantage of the opportunities that present themselves. The view is always better from the top!

Shop Local! It Might Surprise You

2012-02-17T09:08:00.000-08:00

Growing up in a small town it was easy for me to shop local and build a relationship with the business owners that ran their own companies. I went to school with the butchers children, played soccer with local farmers, and went fishing with former NHL hockey players that are now selling insurance. It was easy to turn to these people when i needed products or services because that personal relationship was built. Even when larger companies came to town such as Walmart, it was hard to turn away from someone that gave you superior service and you had a connection with. With changes in the economy and security threats these relationships are starting to become less and less. People are forced to cut costs and look for cheaper alternatives to maintain their current lifestyles. Mega box stores are also everywhere now and offer you everything that you need under one roof.

Have we changed as consumers? Or is it that smart marketers have us believing that their brand offers the pie-in-the-sky solution and can't be beat. Larger companies with deep pockets have the ability to change peoples perceptions because they have the resources to do so. The small and medium size business simply can't promote and get their message out to have their side of the story heard. I don't think we've changed as a consumer, we still want convenience, we still want quality products, and of course we want them at competitive prices.

Since moving to Toronto (Canada) it's been one of the things that i got away from in the beginning because i simply didn't know where to go and had no relationships built to be able to shop local. The normal places such as Walmart, Great Canadian SuperStore, and Costco had my business because I knew I could get what I need at these places. Now that i've been established for sometime now i'm starting to get back to the local roots of the community because i'm looking for that great quality and service that I used to get back home.

Examples in my life how i changed and why

I used to shop at GNC for my supplements, now i shop at Bulldog Nutrition and i get better prices, better service, money back, t-shirts, and shaker cups.

I used to purchase my chicken from Costco, now i purchase it from JW Foods. They cut and clean the chicken for me, air dry it individually, and freeze it. Best chicken that i've ever purchased! They also prepare my fresh, extra lean, double ground sirloin into 8 oz. vacuum packed portions at no extra cost. Try asking for that at Costco

My gym clothing would be purchased from Nike stores, Dick's Sporting Goods, or larger retail stores. Now i'm very happy to be wearing clothing from Sweat Collection. Their products are amazing, they support me as a fitness model, and it's a great partnership.

Try shopping locally and you'll see that you'll be treated better, offered better quality products and services, and you'll walk away much happier.

Meditation brings Fitness for Health (Written By Kyla Smith from Doctor-tips.info)

2012-02-16T09:28:00.000-08:00

Meditation has been in existence since the ancient days. Evolved as a mergence of cultural nodes, meditation has been offering endless benefits to the mass. People consider it as a spiritual practice. Today, meditation techniques are recommended by several medical practitioners who strongly believe meditation techniques can help improve physical or mental disorders. Over the years, researchers have found that improvement rates are quite high for those undergoing meditative healing. Sometimes, people meditate to bring about a change in their lifestyle.

Meditation and understanding the facts.

It has been found out that even modern medicines fail to cure difficult health conditions. On reading health reports researchers and scientists have discover that in majority instances health disorders stem from psychological issues, which need to be handled with care. Meditation promises of inevitable positive changes. Meditation has been bringing about unimaginative changes in the lives of many who like to pursue it as a primary mode of attaining peace. Meditation techniques are strategically designed to connect with one’s soul through peaceful tactics.

Meditation practitioners have opined on it saying that the role of meditation in cancer treatment is visible. Medical experts make use of meditative methods to augment physical healing. Meditation demands the individual under practice to discard elements that are unnecessary, distractive and unhealthy for a lifestyle. Additionally it is important for us to perceive and understand the role of meditation in our life how effectively it works.

Meditation helps reduce stress, anxiety, depression and other mental disorders that threatening a healthy lifestyle. Meditation helps generate positive thoughts and also assists in connecting our mind with the body. It has also been found out that care givers treating drug addicts and HIV patients make use of meditation techniques as a part of their programs. Do you know that a mental state can help take control over the heart beats and the blood pressure level? Amazing but true, meditation techniques helps man live a better life.

If you'd like to read more interesting article written by Kyla, please check out her site: http://doctor-tips.info

Why You Should Be Eating Oatmeal

2012-02-15T01:25:00.000-08:00

We’ve all been told that breakfast is the most important meal of the day for a number of years now but after that sentence people often forget what they should be eating. In todays fast pace world we are often governed by convenience and the things that are quick often win out. The problem is that these quick and easy solutions for breakfast are filled with sugars and fats that take away the main purpose of eating breakfast in the first place. Oatmeal is a cheap and easily prepared food product that you should seriously consider adding to your breakfast if you haven’t already.

Health Benefits of Oatmeal (Provided by Mr. Breakfast.com)

Over 40 studies show that eating oatmeal may help lower cholesterol and reduce the risk of heart disease. According to Quaker, all it takes is 3/4 cup of oatmeal each day to help lower cholesterol. The soluble fiber in oats helps remove LDL or "bad" cholesterol, while maintaining the good cholesterol that your body needs. In January 1997, the Food and Drug Administration announced that oatmeal could carry a label claiming it may reduce the risk of heart disease when combined with a low-fat diet.
The soluble fiber in oatmeal absorbs a considerable amount of water which significantly slows down your digestive process. This result is that you'll feel full longer, i.e. oatmeal can help you control your weight.
New research suggests that eating oatmeal may reduce the risk for type 2 diabetes. In fact, the American Diabetes Association already recommends that people with diabetes eat grains like oats. The soluble fiber in these foods help to control blood glucose levels.
According to recent studies, a diet that includes oatmeal may help reduce high blood pressure. The reduction is linked to the increase in soluble fiber provided by oatmeal. Oats contain more soluble fiber than whole wheat, rice or corn.
Oatmeal contains a wide array of vitamins, minerals and antioxidants and is a good source of protein, complex carbohydrates and iron.
The fiber and other nutrients found in oatmeal may actually reduce the risk for certain cancers.

Ways to Make Oatmeal Flavorful and Different Daily

Add Cinnamon, All Spice or Nutmeg

Add fresh fruit or berries

Add Sliced Almonds, Walnuts, Brazilian, or Peanuts

Spoon in Low Calorie Jams, Syrups, or sauces

How To Get Bigger Biceps

2012-02-13T01:36:00.000-08:00

5 Tips for Bigger Biceps

Everyone shirt ripping biceps that have you primed for a gun show. Next time you workout your arms keep these muscle building tips in mind when focusing on building those weapons of mass attention!

#1 Build a strong mind-to-muscle connection! Really focus on the bicep you are curling and squeeze at the top for a long second. This will recruit more muscle fibers.

# 2 Slow Down! Reduce the swinging motion of you upper arm and keep arms tight to your sides. The longer the muscle is under stress, the more you'll stimulate the muscle being worked.

# 3 Change your grip! Hold the dumbbell in the middle for a set, followed by a set holding it off to the side when your thumb is almost touching weight on the side. After do a set with your pinky finger almost touching the weight. This will cause an unbalanced dumbbell which will work your stabilizer muscles in your arm.

# 4 Stimulate don't alienate! Your biceps only make up about 3% of your total muscle mass and are small muscles. A bicep workout should have between 12-15 sets max!

# 5 Hit them twice a week with at least 2 full days of recovery in between.

It's a Lifestyle, Not an After Thought

2012-02-12T07:55:00.000-08:00

Motivation for Life

Why do I do what I do? How do I continue to improve when nobody is watching? These types of things are something that you really don’t think about when you’re in the moment and doing what you love. I get up at 6 AM to do cardio because I love it! I eat 7-8 cleans meals a day because I love the diet! I love this life and I wouldn’t change it for a thing! It’s truly a lifestyle that I live by choice and not because someone else told me I have to live this way. Don’t get me wrong, I do sacrifice a lot for this lifestyle but in the end I know I’m better off doing something great with my life.

Over and above all I like the way I look and feel, the confidence and encouragement I get on a daily basis is enough fuel to keep this machine running full out. When something feels so right you don’t question it, you just live it every day. I’m not going to say that this lifestyle is for everyone, nor should it be, but I do believe that you should live with passion and take full advantage of your skills. You have one shot at life, so make the most out of the life you’re living.

Why hire a Personal Trainer? Tal Thompson, co-owner Sweat Collection

2012-02-10T09:57:00.000-08:00

Personal trainers are expert body transformation specialist. Artists, if you will. They learn and master the art of exercise, strength training, eating and recovery methods to bring about desired physical change in an effective, safe and effective way.

Why did I decide to hire a personal trainer? Well, in my case, I had hit a plateau. That plateau was partly caused by boredom in the weight room and partly caused by the lack of knowledge to take my goals and abilities to a new level. Being one of the owners of a fitness apparel company, Sweat Collection, is also a huge motivator as I must follow our companies philosophy of a fit lifestyle. I am also constantly judging models on their physics and it is my duty to understand the commitment it takes to acquire a top notch physical form.

Personal trainers not only ensure a safe and effective program, they provide motivation and support for your positive lifestyle changes. This may also include nutrition and sleep. A good personal trainer will ensure each workout is interesting, progressive and fun. I sought out the best in the field and that lead me to the trainers at Weights101. Their philosophy and spirit matched mine.

When someone hires a personal trainer; they should have a goal in mind. There is some kind of positive physical change required. This change is not easy and takes considerable dedication and work.

The trainers at Weights101 expect their clients to give it their all and they will push you to your limits. Trust me I have left more sweat on their gym floor than anywhere else.

When a personal trainer takes on a client, they view the relationship as a joint responsibility in achieving the client’s goals. The personal trainer takes on a percentage of the commitment by providing the tools and motivation. The client does their part by showing up, willing and ready to work hard! I say that with an exclamation point as just showing up to the gym session is not enough. You must be prepared for hard work.

A helpful hint is to visualize your outcome when starting a workout program. If you want ripped abs then keep that image in your head. Share this with your personal trainer, who will keep your momentum going until the outcome is achieved. The clearer you are about what you are striving for, the better able you and your trainer will be to achieve results. The sweat he/she puts you through will be worth it.

One of the reasons people flop at achieving results on their own is lack of motivation. They fall short of following through and do not work out to their potential limits each and every time they hit the gym. A personal trainer offers a plan for success.

Above all, when you hire a personal trainer, my best advice is to leave any outside negativity that may be going on in your life at the door. You don’t need that in the gym. Be positive and do not let fear of a hard workout scare you. You are paying your trainer for a reason. The trainer will help you get the results and motivation to ultimately achieve your goals. The artist needs a willing canvass and you are that canvass.

Healthy Chicken Nachos

2012-02-08T01:01:00.000-08:00

I've received a lot of questions and emails in regards to the healthy nachos that I cooked for the Superbowl, so i figured that i'd do a posting about them and show you how you can make them for yourself.

What you'll need:
Whole Wheat Pita's, Ground Chicken, Olive Oil, Light Cheese, Veggies of choice

Instructions:
1) Cut Whole Wheat Pita's into triangles to replicate a nacho chip, place in a bowl and sprinkle lightly olive oil over them so they are lightly coated.

2) Place the triangle chips on a baking sheet and cook for 8-10 minutes on 400. (Or until crispy)

3)Brown the ground chicken in a frying pan, Add spices such as Ms. Dash, Paprika, Chilis, Black Pepper

4) Place fully cooked chicken on top of the triangle pita chips, add whatever veggies you'd like. I used mushrooms, tomatoes, green peppers, green onions, and corn. Sprinkle light cheese on top.

5) Place back in the oven on 400 and cook until the veggie are tender and the cheese is melted. Constantly check to make sure the chips aren't burning.

Guys In Style Featured The New Sweat Swim Suit and Muscle Tank

2012-02-07T17:38:00.000-08:00

It was great to see the Chicago based site "Guys In Style" featuring the images of the New Sweat Collection Swim Suit and Muscle Tank. All images have been taken by Canadian Fashion Photographer Michael Ching.

Check out all the images and what they had to say click: Here

Insider Information First Look at the New Sweat Collection Swim Suit and Muscle Tank

2012-02-06T08:39:00.000-08:00

The New Sweat Collection Swim Suit and Muscle Tank are currently being created and will be available for purchase on April 1st. This is the first time that an image of the new designs have been released to the public! I hope you like them and look forward to looking good in them yourself this spring. For further details click the following link for more information: More Info

Superbowl Cooking At It's Finest

2012-02-05T09:59:00.000-08:00

It's 1 PM on game day and i'm already cooking up a storm for the Superbowl between the New York Giants and the New England Patriots. All the food must be cooked before game time so that you can just sit back and enjoy the action. On today's menu will be chicken breasts, sweet potatoes, chicken nachos, bison burgers, and spicy corn. Check out the previous posting on how to make the burgers and corn.

Enjoy the game!

Martial Arts Training is a Great Way to Build Size to your Abs

2012-02-03T17:54:00.000-08:00

People often ask me how I was able to build solid abs and have great separation between them and i must say that it was the luck of the draw. I have always placed a lot of focus on my core and abs throughout my training and earlier on I was able to put on mass to the small abdominal muscles. A big part of it can be traced back to my days training mixed martial arts (MMA) during my University years and competing on the submission grappling circuit. I believe that martial arts workouts are some of the best core workouts that you can possibly have because you are constantly kicking, throwing, rolling, jumping, and in constant motion. If you are training specifically grappling or BJJ it's all core, you're on the ground rolling around, top to bottom and always placing a great deal of tension on your midsection to keep you in a proper safe position.

Another benefit to this type of training is that its a great cardiovascular workout that will have your heart rate racing and burning hundreds of calories. It's important to note that everyone has abs but not everyone can see them. The name of the game is to lower your body percentage down to a level that they become visible.

If you're looking for a way to add a twist to your workout routine, I would definitely recommend hitting up a local martial arts club in your area.

Interview Compilation (About Me, Routine, Motivation, Tips)

2012-02-01T10:43:00.000-08:00

Superbowl Bison Burger with Spicy Corn

2012-01-31T17:13:00.000-08:00

Power up your Superbowl meal with this great dish that will not only taste amazing but provide you with muscle building protein and carbohydrates. This Bison burger is stacked double high with half pound patties on a whole wheat bun and a side of Spicy Corn

Bison Burger Patty
1 lb (500 grams or 16 Oz.) ground Bison (Can also use Beef, Chicken, Thurkey)
1 Egg
2 Tablespoons of Ground Mustard Seed
1 Tablespoon Chilies
1/2 Tablespoon of Black Pepper

3/4 Cup of Quick Oats
2 Tablespoons of water

Toppings of Choice, in the image I have Red peppers, Spinach, and mangos

Spicy Corn (Side Dish)
1 Cup of Corn
1/2 Tablespoon of Paprika
1/2 Tablespoon of Hot Chilies
1/2 Black Pepper
Dash of Lemon Juice

Guide to Eating in Restaurants

2012-01-29T18:47:00.000-08:00

Whenever you are faced with the challenge of eating out for a meal it's very difficult to spot the healthy options on a menu if you don't know what you're looking for. Luckily mainstream restaurants are finally getting on board with "Fit Fare" or "Lifestyle" menus that are health focused. These often will state the calories, fats, carbohydrates, and proteins that are in each dish. Bob Evens and Denny's are two American Classics that have got on board with this concept by offering things like grilled chicken breast and salmon with steamed vegetables for lunch and dinner as well as oatmeal and vegetable omelets for breakfast. If you can't make it to a restaurant that has clued into healthy options, here are some things that you can do to make them healthy.

Ask how the dish is prepared -Grilled, steamed, and baked are the best options. Avoid anything that is deep fried or even pan fried (Most likely fried with oil and/or butter)

Start your meal off with a salad -Chances are you wont eat as much of the main course and sides this way.

Ask for dressings on the side -This way you can control how much sauces, creams, butters, ext are being placed on your food. Get it on the side and if you see it's loaded with fats simply don't use it at all.

Watch your portion size -Often meals at restaurants are larger than normal meals that you'd eat (So don't eat it all). Ask for a container at the start and put half of it to go so that you're not tempted to eat it all.

Learn the Restaurant Wording -Avoid dishes with these words, "Crispy", "dipped", "gratin", "alfredo", "scalloped".

Pick Leaner Cuts of Meat - Chicken, Turkey, Flank Steak, filet mignon are all quality options

Travel Like A Pro

2012-01-28T20:28:00.000-08:00

This Post was inspired by the air travel that I have been doing across the Mid-Western United States as well as the Sweat owners Ron and Tal's trip to Palm Springs. With air travel today, it's almost like you are treated as if you are a farm animal. You are stripped of your rights as humans, told what you can't bring, must take your shoes, jackets, hats off, get body scanned, ext.

If you want to take back what you can and stay on your diet and fitness routine when traveling, here's some tips to help you out.

Tip #1 -Pack meals ahead. You aren't allowed to travel with liquids, but food is perfectly fine! Pack chicken breast and vegetables, chicken breast and sweet potatoes, stir-fry, salads, and fruits. These can all fit into small containers and you'll have everyone desiring your food when you are miles in the air and they don't serve meals on your flight.

Tip #2 -Collect Sample packs. Go to your local nutrition store and ask for sample packs, collect them from trade shows or if you see demo reps. Keep these for your travels, anything from single serving protein powders to pre-workout samples. These will keep your body fueled for the trip and are small to transport in a carry on.

Tip #3 - Bring a Protein Shaker Cup. This can be used to get water out of the water fountain once you pass security and it'll save you from paying $3 a bottle. Also works good for mixing your protein shakes and supplements that you'll need anyways.

Tip #4 - Go Low Carb. You'll be sitting around all day not burning many calories, it's best to keep things light on the carbs to stay trim. Walk like a pro too if you want. The walkways are always long and you can get a good amount of walking in as you venture around the airport.

Kobe Sportswear Campaign Winter 2012

2012-01-25T01:54:00.000-08:00

Featured in Inside Fitness Canada

2012-01-23T12:59:00.000-08:00

I'd like to say thank you to the great guys and girls at Inside Fitness Canada for placing me in their magazine. You can see the image and writeup about me in the Muscle News section that covers the Canadian fitness and bodybuilding scene. The industry is very fortunate to have a media outlet like this covering events in Canada.

Link to Inside Fitness Website: Click Here
Inside Fitness Facebook Page: Click Here
Inside Fitness Twitter Page: Click Here

Build a V-Taper Back with the V-Bar Row

2012-01-21T01:38:00.000-08:00

Whenever you find yourself with limited gym equipment or the gym us overflowing with people as it typically is at this time of the year, one great back exercise to build that V-Taper to your back is the T-Bar Row. If you can get your hands on a standard Olympic Bar and a V shape handle, that's all you need.

The Setup
Place weight on one side of the Olympic barbell, place the other end of the bar on the floor and position it in a corner of the gym.

Standing over the bar nearest the weighted end if the bar, feet should be shoulder-width apart. Grab both sides of the v handle nearest the weight plate. Keep your back naturally arched and tight, and your knees slightly bent.

Action

Keep your core tight, pull the bar toward your chest, squeezing your shoulder blades together at the top.
Hold for a for a quick 2 count, then slowly lower the bar back down till your arms reach full extension. Stop just short of allowing the weight to touch the floor

Place this exercise into your back routine to build thickness to your lats. Remember that closer the grip on the handles, the more you build thickness, the wider the grip means a greater focus on the width of the lat. Mix up the grip from week to week to hit different areas of the lat.

Featured Athlete (UFE Shows)

2012-01-19T12:51:00.000-08:00

It's a great honor to be the current featured athlete on the UFE website. UFE is the organization that I currently hold my Pro Fitness Model status. Check out the interview they did with me at the following link: Click to View Full Article

Many great images are also found within the feature.

The Heart is the Most Powerful Weapon You Have

2012-01-18T01:00:00.000-08:00

It's the classic example of the steak and sizzle with the steak being the core values and the sizzle being all the additions that don't really mean anything. Your heart is the "epicenter" of your world, it makes you who you are as a person. Everything that you do generated from the heart is real and it will allow you to live with passion and desire. Everyone wants to be memorable and that comes from within (The intangibles you can't see). Having the perfect body, 6 pack abs, or a huge chest are the "sizzle" to life, they are things that don't make you any better of a person that the next (Unless you are a bodybuilder), but for the everyday person these things are just nice to have. What really makes a man is the person he is outside of the gym. Let's say you train 3 hours a day, those 3 hours are minimal compared to the 21 hours you spend outside of the gym. Those 21 hours are what really count and you'll be able to rest your head at night knowing you are in the right place if you take care of those hours. "Live With Passion"

Building 6 Pack Abs

2012-01-17T01:00:00.001-08:00

Lets make it clear from the start that everyone has abs but you might not be able to see them. It's truly your body fat percentage that will determine if your abs will be visible or not. For men they say the you must have below 14% body fat and for women below 18% body fat to be to see them. With that being said, if you want 6 pack abs, your main focus should be on cardiovascular activity so that you are able to reduce the amount of fat you hold on your body. Once that is in line, the next thing to do is hit your abs 3 times a week.

Cardio Schedule
Monday            45 Minutes Treadmill          or StepMill
Wednesday       45 Minutes Spin Bike
Friday               45 Minutes Treadmill or StepMill

Abdominal Training Schedule
     Sets Reps
Tuesday
Hanging Leg Raises        3               10-15
Decline Sit Ups              3                20
Swiss Ball Crunch          3                20
Swiss Ball Side Crunch 3                15

Thursday
Laying Leg Raise 3 15
Regular Crunch 3                  20
Medicine Ball Twist       3                  10-15
Bicycle Crunch    3                 20 Each Side

Saturday
Barbell Roll Out          3 15-20
Plank Pulse 3 20
Side Plank Pulse 3 15 Each Side

It's Simple, Eat 6-8 Meals a Day and be Fit

2012-01-15T09:45:00.000-08:00

I'm sure all of you have heard that it's just as important when you eat as what you eat. This is very true and can be complex to understand but it honestly doesn't have to be. Your body wants to remain in a constant stable state with the proper balance of minerals, nutrients, and water. It also has short term memory and it will attempt to plan for future factors based off the previously environment that it just went through. This works for both food and water since food = energy source and water = proper hydration to function.

Starvation Mode
Whenever your body goes through a period of time that it doesn't have enough food to convert into energy, it will hold onto everything that you give it in the next feeding. This is your body rebounding and preparing to avoid the lack of energy from happening again. Your body will over-compensate to remain balanced. Same with water, if your body doesn't know when it'll get water next, it'll hold water, but if you provide it with plenty of water, it'll know that it's going to get an adequate supply and will not need to hold a reserve supply.

Eat often
It's true, the more often you eat the less your body will hold and the slimmer you'll look because it can let go of everything it doesn't need because it knows that it'll get a fresh supply of food again soon. Your bodies metabolism also gets kick started and you'll burn more calories by always having food in your stomach compared to only a couple times a day. Eating 6-8 meals a day is the optimal amount of meals you should be aiming to consume. By doing so, you'll be eating smaller meals more often and you have a less chance of over eating which can lead to your body storing the food as energy (as fat). Eat every 2-3 hours, plan ahead, and of course keep it clean

Each Persons Body Reacts Differently to Supplements

2012-01-12T06:47:00.000-08:00

People ask me all the time what supplements I take and do they really work. It's no wonder that people question the integrity of supplement companies these days with the large amount of marketing dollars, fancy product packaging, and claims that you'll receive massive changes by taking these products. The competitive marketplace for supplements is a billion dollar industry and each new product has to be different or better than what currently exists to be able to sell. Whenever you look at these products it's important to look at what ingredients are in it and do your research on those. Most products breakdown to a handful of main raw ingredients that do the majority the effects that you'll feel. It's important to keep in mind that each persons body is different and each person will react differently to different products. Myself i know that my body reacts very well to creatine based products as well as caffeine. On the other hand, pre-workout N.O. based products (Most use Arginine) don't work so well for me. The best advice that I can give you is to ask for product samples at your local nutrition store if you don't know if the main ingredients work for you. Company websites also will have areas that you can signup to have samples shipped to you free of charge.

I've tried many different products over 8 years to finally find the ones that work for me. It's not an easy process and it's truly hit or miss when it comes to finding the best product for a particular individual. Stay with companies that you know who have been around for years and have a good reputation in the industry. These are the players that will likely have the best products because they have refined their formulas over time to bring you the best products. Here are some brands that I believe make great products: Nutrabolics, Muscletech, AllMax, Advance Genetics (Canada), BioX (Canada), Fusion Bodybuilding, Gaspari, and PharmaFreak

Bigger Quads Make You Look Good in Shorts!

2012-01-10T01:42:00.000-08:00

Everyone knows that a killer set of quads make wearing shorts all that much better. If you aren't born as a freak of nature, it's time to be hitting them hard now so that you'll be able to develop them before the summer comes. Legs are big muscles that must be hit heavy and often to shock them into growth. Remember that "quad" means 4 and you must use a variety of exercise to target each part of the muscle. You can't isolate one particular part of the muscle, but you can put more stress on a particular section based off the angle of the exercise. I believe that one of the best exercises you can do to build overall quad mass is the leg press. Load it up heavy and push! 5 solid sets of 10 reps (2 minute rest between) will have your legs pumping full of blood!

Sample Quad Focused Workout
Exercise         Sets      Reps        Rest
Squats           5          10            2 Min
(2 Warm up sets and 3 working sets)
Front Squat     3          10            2 Min
Leg Press        5          10            2 Min
Leg Extension 4          15            1 Min

As an added bonus for reading my blog.. i'll let you in on a secret! You'll want those legs to be in top space for the brand new Sweat Collection Swim Suit that will be launched Spring 2012. More details to come

Believe in yourself or no one else will!

2012-01-08T09:58:00.000-08:00

As humans we often question the situations that are going on in our lives and wonder why certain things are happening at a giving time. The answers aren't always found initially and sometimes are never truly seen for months or years down the road, but it's very important to stay on the path that you've created for yourself. By having that goal or "pie in the sky" objective it will allow you to get through whatever life passes your way. Believing in yourself and your dreams is the fundamental foundation to your life's successes. I was told a long time ago by an elementary teacher that your perception is your reality and that's as valid as you can get. No one else can tell you differently and it's the truth because it's what you believe in. John Beecher also said "Strength is a matter of the made-up mind." and i take that as the power you hold is derived from the mind with your ability to translate it into actions.

To further that point, when you don't believe in yourself you leave the door for others not to believe in you as well. Keep the faith and never let anyone tell you that you can't do something. Do the things that others aren't willing to do so that one day you'll be able to do what others can't.

The Simple Rule to Creating the Perfect Meal

2012-01-04T01:18:00.000-08:00

The food you place in your body is the fuel that it will run on until your next feeding. It's just as important what you put into your body as it is what amounts you are consuming at that particular time. Depending on your goals the macros will change, but i'll give you a very basic guideline that you should try to keep in mind when you are plating your meals. Half of your plate should be filled with vegetables, a quarter should be a quality protein source (Chicken, Turkey, White Fish, Salmon, Lean cuts of beef), and the last quarter should be your starch (Complex Carbohydrates --Sweet Potato, Brown Rice, Quinoa).

Building Cow Calves Made Easy

2012-01-02T02:53:00.000-08:00

When you think about your calves it's important understand that they are the equivalent to your forearms on your legs. Keeping that in mind you should train your calves on a separate day that is not a leg day. These are the smaller secondary muscles that accompany your quads and hams and are already being worked during the major leg lifting exercises. Here is a sample workout that i've used to build thickness to my calves.

*Depending on the weight you have placed on the machine will determine the number of reps, if you can exceed the reps outline below, continue till failure and increase the weight for the next set*

Exercise                           Sets        Reps        Rest
Leg Press Calf Raises                6            15            1
(2 Warm up set increasing the weight closer to working weight, 4 working sets)
Seated Calf Raises           4            10            1
Single Leg Standing Calf Raises 2            Failure      1
(Body weight only on the first step or elevation)

A New Year! A New You!

2012-01-01T11:58:00.000-08:00

With a new year here its time to become a better you in all areas of your life. Anything worth doing is worth doing now! We can all grow and become a better person each day and move towards our dreams. Here are somethings that you can do today to start 2012 off right:

Be a Better Man -Be strong, lead by example, and portray everything that a real man should be.

Be a Better Cook -Learn to cook an amazing breakfast that will have you and your partners mouths watering. Starting the day off strong will improve the rest of the day and have you in an inspiring mind frame.

Be More Stylish -Get the perfect haircut, wash, fold, and iron your clothing, take care of your mug, and take care of your overall appearance.

Be More Interesting -Take an epic trip, throw a memorable party, put yourself out there (Take photos and post them on Facebook, Twitter, Instgram), learn to dance, take on new hobbies, volunteer.

Things to think about when selecting a new gym

2011-12-30T21:27:00.000-08:00

With the New Year approaching and many people flocking to the gym as they set new year’s resolutions for themselves to get in shape, lose weight, or regain the form they once had. It’s nice to see that people are motivated to make a change in their life that is positive in so many ways. On the other hand it’s also sad to see so many people fail to stay with their resolution for the entire year for whatever reason it might be. I’ve come across many people that don’t stay with their plan because of something related to the gym that they selected to workout at and for this reason I’m going to outline a couple of things you should think about when signing up for a gym in your area.

Location

Is the gym close enough that you’ll have the time to get there and back? Does your travel path go with or against the heavy traffic flows?

Hours

Is the gym open when you want to workout? Does it close early on weekends or holidays when you might have extra time to workout?

Parking

Is there parking provided for the members and if yes do time limits exist? Are the parking spaces always full or is it easy to find a spot?

Cost

Don’t get tricked by weekly or bi weekly payments and creating that mental block in your head that it’s cheaper than you think. Look at is as an entire year with any additional fees that might be added on such as a sign up fee, parking fees, ext.

Equipment

Does the gym have all the equipment that you need to do your workout and is it going to be free when you want to use it? There’s nothing worse than having to wait in the middle of your workout for a leg press machine or a squat rack.

Added benefits

Towel service, children’s care centers, fitness classes, ext. If it’s something that you value and want in a club make such they have it.

Cleanliness

Is the gym clean and in order or are weights all over the place and there’s dust from 3 years ago on the equipment? These are important things to make sure as they will change your mood during your workout if the club isn’t up to your standards.

Terms and Conditions

Do you have to sign a contract? What’s the cancellation policy? Will your membership ever increase in price?

Environment

Does the atmosphere of the gym match what you are looking for and is a positive one that will allow you to achieve your goals? Are other members like you or are they in a different stage of fitness? Finding that proper culture will be an added bonus and make you enjoy your time at the club.

I hope this gets you thinking and keeps you on track towards your goals. If you have any problems with the club you are at, please don’t ever stop fully for whatever reason. Look for other alternatives that will match your lifestyle and keep you active. Happy training

The Importance of Staying Hydrated

2011-12-23T02:34:00.000-08:00

Everyone hears it all the time that staying hydrated is so important to our health but how many people really listen to this message? I’m sure you’ve heard it hundreds of times over the years and you are most often not getting the required amount of water that your body needs to stay in a healthy functioning state. The government in Canada and others around the world promote 8 glasses of water a day for the average person with the recommended 20 minutes of moderate exercise. This is simply not enough water for athletes and people that genuinely push the limits on a daily basis to stay in shape. It’s not my position to quote all the facts and sources with research about the optimal amount of water you should be taking. If you want to read that type of stuff google it and you’ll be able to read information on it until you can’t see anymore. I’m just going to give you some basic facts and show you how I stay hydrated daily to be able to perform at the highest level.

Facts about water in the human body

1) Water makes up approximately 60% of a male adults body and 50% of a females body.

2) Water helps to regulate the body’s temperature.

3) Helps remove waste and toxins from the body

4) Cushions joints

5) Helps body absorb nutrients

6) Protects and cushions vital organs

7) Helps convert food into energy (Proper Digestion)

When you think about the above facts, you can only start to imagine how important being properly hydrate is and the potential damage to your body you can be doing by not having enough water in your system. As an athlete this becomes even more important and the harder you push your body the more water you’re going to need to put into your body. I’ve always said that a minimum of 4 Liters of water should be consumed a day. The idea range is 4-6 Liters of water day. This is 16 glasses of water; double that of what the governments around the world are saying. Personally 6 Liters of water is my minimum and there are days that I take that up to 8 liters. Here is how I do it in a way that makes it easy and I never have to worry about getting enough water.

Daily Water Intake Schedule

Upon waking up 500 ml or 1 glass of water

During Cardio 1 Liter of Water

Meal 1 500 ml or 1 glass of water

Between meals 500 ml or 1 glass of water

Meal 2 500 ml or 1 glass of water

Between meals 500 ml or 1 glass of water

Meal 3 500 ml or 1 glass of water

Between Meals 500 ml or 1 glass of water

Meal 4 500 ml or 1 glass of water

Pre Workout 500 ml or 1 glass of water

During Workout 1 Liters of Water

Post Workout 500 ml or 1 glass of water

Meal 5 500 ml or 1 glass of water

Before Bed 500 ml or 1 glass of water

**The image in this post was taken from earthwater.com**

Sweat For Success Give-A-Way Winner

2011-12-21T09:34:00.000-08:00

It's with great pleasure to announce that Thomas H. from Tunkhannock Pa is the winner of the $100 Sweat Collection Gift Certificated. Please get in touch with me via email or twitter with your email address and i'll send you all the information that you'll need to redeem your prize!

Interview with Underwearnewsbriefs.com

2011-12-21T09:27:00.000-08:00

Recently i did an interview with the great guys from Underwear News Briefs and it was such a pleasure to speak with them as they had a great interest in what i'm doing in the fitness industry and connection with Sweat Collection.
You can read the entire interview here: Link to Interview

Yes Please! Healthy Sweet Potato Fries Recipe and Cooking Instructions

2011-12-18T02:57:00.000-08:00

Healthy cooking doesn't have to be plain and boring all the time and by adding a little touch to the staples in your diet, you'll be enjoy better food than your friends that eat the normal run of the mill human food. Sweet potatoes are rich in complex carbohydrates, dietary fiber, beta carotene, vitamin C, and vitamin B6. When comparing to normal white potatoes these are a far better source of energy with the added health benefit. Some of you might ask what's the difference between a Yam and a Sweet Potato and their is no real difference. It depends on the sweetness of the root and the geographical area that you are in will determine what they call it.

Sweet Potato Fries are one of my favorite things to make and here's how i make them.
What you'll need: 3 Large Sweet Potatoes, 1/4 Cup of Olive Oil, Spices (Ms. Dash Chipotle)

3 Sweet potatoes make 2 servings because they are that good!
I like using Ms. Dash products because they are Salt Free and can be found at any grocery store. (http://www.mrsdash.com/products/Chipotle/13)

Instructions:
1) Pre heat the oven to 400 degrees F
2) Cut the Sweet Potatoes into large fries and place on a baking sheet.
3) Lightly Drizzle olive oil over the fries

4) Sprinkle the desired amount of spices onto of the fries
5) Cook until tender (Should be approximately 30-40 minutes depending on your oven)

Behind the Scenes Tips and Tricks of a Photo Shoot

2011-12-15T10:21:00.000-08:00

Whenever you look at an image in a magazine you have to realize that most often the image isn't always as it may seem. It's done in a "show" style way to portray the perfect look and body possible. In the fitness industry it's even more prevalent than you might believe and often little tricks and tips are used to peak for that very brief moment during the photo shoot. By watching the video below you'll see some behind the scenes footage of the Team Green Photo Shoot with Glen Grant and if you look closely, you'll be able to pick up on some of the actions that allow athletes to look their best when they are in front of the camera. Here are some tips to look out for and things that you can use as you prepare for your photo shoot.

1) Wine -Makes you vascular and increases the visibility of veins in your body. Drinking a small amount of wine (4-6 oz.) approximately 20 minutes before you are in front of the camera will give you that intense vein popping look.

2) Body Butter or Oil -By applying a shin to your body, the camera will be able to pick up the contours of your body more easily. A photo is flat and by shining the curves gives it that 3D dimension.

3) Make Up -Both Men and Women need make up applied to their face to give it the added flare that will spark the viewers attention. Little details such as eye liner and mascara (Yes on guys) makes your eyes more powerful and commanding.

4)Attitude -Attitude is everything and the camera will pick up the emotions that you give off. If you are confident and proud.. the images will show that.. So keep your energy high and give everything you have to get the most perfect photos that you can.

Click to View Video on YouTube

A Team Trumps An Individual

2011-12-13T10:47:00.000-08:00

The sport of bodybuilding and physique training can be seen as the most individual sport in the world. It's you in a pair of shorts showing the world the hard work and dedication that you put in. Being able to show your personality and come across as if you are "The Shit" is so important and for a followers that don't understand the industry, they'd think that these are the most cocky, self-centered people on this planet. That all seems so funny to me and i'm sure that most of you reading this can understand, but it takes an entire support team and many individuals to make you look your best come show day. You need to have your significant other or friends and family that support you and encourage you to follow your dreams, a trainer that will push you, training partners that will help you train, people to do your tan, hair, makeup, ext. It's truly a team philosophy that will make or break someone in this industry. I must say that you should always surround yourself with the very best people you can as it will increase your chances of obtaining your dreams. Pay for the best trainer in your area, get the pros in each area to show you the way, check your ego at the door and let others help you. As a member of Team Green i've learned that the power of a team will overtake everything else. These members are so supportive, commenting on facebook, pushing you in the gym, showing up at shows to help you prep and yell your name and number when you walk out. Having these people believe in you makes all the difference and takes your confidence level to new highest. My trainer is amazing and is so dedicated to his athletes, but it's the team as a whole that help each other get to where they want to be. Here is a 2011 Team Shot that was taken by Glen Grant on December 10, 2011

Off Season Training Leads to Biggest Gains

2011-12-11T11:22:00.000-08:00

An off season training period is very important for anyone wanting to build and change upon their previous performance on stage. This time isn't something you should take lightly or for advantage and just do whatever you feel like. Being focused and dedicated with a plan will allow you to make the needed changes and boost your chance of placing better the next time you hit the stage. If you aren't a physique competitor, you can still apply this principle to whatever physical sport you play at a competitive level. If it's hockey, the summer is the time to add muscle and speed before you hit training camp (Same for football).

My personal off season hasn't officially started yet, but i've been able to make great gains this past month since i last stepped off the UFE North American Championship Stage. I'm up approximately 15 pounds and have filled out nicely. Here's a preview from a fitness photo shoot that i did on December 10, 2011.

Healthy Peanut Butter Cups

2011-12-08T01:14:00.000-08:00

All that you'll need to make this delicious and healthy receipt is 1 scoop of whey protein, 1 tablespoon of natural peanut butter, and water.

Top it with Mustard to keep your Physique

2011-12-06T06:07:00.000-08:00

When it comes to selecting a condiment to place onto of your meal select wisely. Many sauces, syrups, and toppings are packed with calories, fats, and sugars (Not the good kind) and can really kill your physique quickly. As a general rule of thumb I always say to stay clear of white cream based and BBQ sauces. These are both full in flavor but also full of fats and sugars when mixed together will add unwanted pounds to your frame. Welcome to the world of MUSTARD! It’s truly one of the great condiments that you can consume even during cutting and show prep because of its limited macros. The bases for all mustards are water, vinegar, and mustard seed which all have zero calories. Your standard mustard has zero calories, zero fat, zero carbs, zero protein. Yes it does have a small amount of sodium approximately 55 mg (or 2% of your daily recommended intake) but I wouldn’t be too worried about it as it’s one of the best options you’ll ever find. Even when you get into fancy mustards such as seen in the image above, they are great choices that add variety to your foods without negative consequences. All of these varieties will have anywhere from 5-10 calories per serving and relatively low macros which make them a desirable choice.As an added kick, mustard seed also has anti-inflammatory properties that will help you recover from a hard workout.

Backstage at the UFE North American Championship

2011-12-03T02:51:00.000-08:00

Thanks to the people at Inside Fitness Magazine for stopping by the UFE North American Championship and creating this backstage video. Check it out and you'll see myself along with other Team Green Members

Sweat for Success Holiday Give-A-Way Contest

2011-12-02T15:46:00.000-08:00

Sweat with Corey in conjunction with Sweat Collection introduces the "Sweat for Success Holiday Give-A-Way" Contest. Simply follow the blog to be entered for a chance to win a $100 gift certificate for Sweat Collection Products

The Fine Print: Contest begins December 2, 2011 and runs until December 18, 2011 (11:59 PM). To enter you must follow the blog and you'll automatically be entered into the contest. If you are already a member, great! You are already entered! Once the contest has ended, a randomly selected follower will be announced as the winner and will be contacted on December 19, 2011. For promotional usage only, we will use the first name, last initial, and the city of the winner to announce to the general public after the selected winner has been contacted and claimed their prize.

Introduction Interview with Corey

2011-12-01T02:50:00.000-08:00

MCIPhoto.com put together a quick interview with me to highlight some of the recent happenings during the fall competition season.

Corey Appears in Inside Fitness Magazine December/January 2012 Issue #30

2011-11-30T03:19:00.000-08:00

Check out page 110 of the December/January 2012 issue of Inside Fitness Magazine.

Old School Muscle

2011-11-29T12:36:00.000-08:00

This post was inspired by a trip back to my hometown and returning to the gym that I first started to workout in. At the time I thought it was the best gym around and looking back at it now after visiting multiple gyms across the country, I know it’s one of the old school gyms that have fallen behind the times. The equipment is old and homemade, the gym is located in a basement, and to be honest it was dirty. That area started my foundation for everything else I did in fitness and no matter what happened and the different trainers I’ve worked with, 75% of what I do today are things that I did 8 years ago in that small community complex gym. It’s truly not the surrounding that makes the man; it’s the man that makes himself by being dedicated and discipline inside and outside of the gym.

There has always been something about basement gyms that have allowed me to be more focused and hungry. I’m not sure if it’s the mind frame of going back to old times, reliving the Rocky series, or if it’s the dark and damp feeling that brings you back to life. All the new machines and nice change rooms do nothing for your physique if you don’t put in the work needed to create a demand on your body to change, I’m not going to sit here and say that nice new machines and cables don’t add value to your workout because they do in the right situation, but there’s nothing like iron. That’s all you need is good old iron free weights and you can sculpt and incredible work of art. 90% of my workout is done with bodyweight and dumbbells proving that you don’t need anything fancy to build a lean body.

This leads me to talk about the tank top that i'm wearing in the image above, it's a Sweat Collection Tank that is old school just like the brand is. Everything that i've worn from this company is comfortable and made with some of the finest materials around. You're not going to get fancy colors or patterns from Sweat like a brand new top of the line gym would give you, but rather you're going to get the classic Black and White basic iron you'd find in the working mans gym. The symbol of hard work and dedication is what you'll be wearing on your body and others will not notice you for what you are wearing but instead for the discipline you're putting in. "Sweat is the bodies trophy for success" Corey

Product Review: Revolution Nurtition BCAA Splash

2011-11-25T02:27:00.000-08:00

I recently picked up Revolution Nutrition's BCAA Splash at the UFE North American Championship held in Hamilton, Ontario on November 12th. 2011. The first thing that hits you is the taste of this product, certainly one of the best tasting BCAA products that i've tried in a long time and beats taking BCAA pills any day. They offer it in two flavors, (Blue Raspberry is incredible) and contains 74 single servings in one container. I'd suggest doubling the servings (2 scoops) to increase the amount of BCAA's that you'll receive for each drink.

Product Available at: http://www.tntnutrition.ca/
Further Information: http://www.revolution-nutrition.com/our-products/bcaa-splash/

Sweat with a Swagger

2011-11-23T12:22:00.000-08:00

By reading this blog i’m almost certain that you are one of the more dedicated individuals in the gym and are being looked upon by others to lead by example. I’m certainly one that believes in being focused in the gym and determined to make ever rep count when you are under the weight, but what do you do after your set is done? I’ve seen over the years many characters of all types in the gym that can make your workout an enjoyable one or a horrible one. Remember that not every person’s goals are the same as the ones you’ve set out for yourself and they should be treated with the same respect as a dedicated athlete. Your actions do have an impact on others (Why do you think they have women’s only gyms) and it should be your code of honor to uphold a professional friendly persona at all times. Focus on yourself, push hard, work up a sweat, and truly be a positive example that others can follow. Please don’t walk around like a mad bull that wants to kill someone grunting and making a mess with sweat, spit, chalk, or anything else.

If someone asks you for advice, take your headphones off and acknowledge them. If you can’t answer their question within your allocated break time between sets, simply tell them what you are doing and that you’ll come find them after you are done and will speak in detail with them. To be completely honest with you, whatever you do inside the gym for the 2-4 hours you spend daily means nothing in the whole picture. It’s truly about the person that you are the other 20 hours of the day that people will remember you for and respect you.

UFE North American Championship (Team Green Members on Stage)

2011-11-22T06:36:00.000-08:00

My trainer Jason Green put together this awesome video of all the Team Green members that took to the stage at the UFE North American Championship 2011. It was an incredible event and I take great pride in my placing. Watch the video to see me on stage!

Pumpkin Protein Smoothie

2011-11-20T06:51:00.000-08:00

In honor of the American Thanksgiving I wanted to share with you this great tasting (and healthy) smoothie that is out of this world delicious

1 scoop vanilla protein powder (Any brand)
1 cup unsweetened almond milk

1/4 tsp Vanilla extract
1/3 c. canned pumpkin
1 tsp Flaxseed Oil

Cinnamon (for added flavor)

6 ice cubes

For additional flavor and taste add the following:
Nutmeg (for added flavor)
Splenda (for some sweetness)

Place all ingredients in the blender and enjoy

End of the Week Plyo Series for Leg Growth

2011-11-17T07:43:00.000-08:00

Leg workouts are one of my favorite workouts to do, but working your legs hard twice a week might be overload if your fitness level isn't high enough, but i've got a special treat for you. Still work your legs hard with squats, leg press, deadlifts, hamstring curls, ext... during the week and follow it up with the Saturday Plyo series below. This will generate great blood flow to your legs allow your body to pump vitamins and minerals to your legs which will help them grow. As well, the increased short bursts of energy will increase your heart help you burn fat quickly.

10mins Warm Up Step mill

Do each in sequence for 30 seconds

Burpies

Bench Straddle Jumps

Bench Lateral Jump and Lunge

Mountain Climbers

Squat Jacks

1mins rest

Box Jumps

Alternating Lunge Jumps

Alternating Body weight bench step ups

Prisoner Squats

Frog Squats

Jumping Jacks

1min rest

Repeat x3

This will take you about 35 Minutes to complete and you'll be completely drained if you pushed yourself each set.

A Sweaty Group of Athletes

2011-11-15T10:58:00.001-08:00

Members of Team Green that took part in the UFE North American Championship 2011 are seen here backstage. It was a great event and I would like to thank Torey from Inside Fitness Magazine for taking these images.

Build a Bigger Chest

2011-11-14T11:33:00.000-08:00

These are three training tips that will help you add size to your chest and make you look great in tank tops. These are exercises that you should already be doing, but I’ll show you little twists that will increase the tension on your chest and allow you to stimulate more muscle fibers

The Dip

Make sure you are doing body weight vertical dips that allow you to have full motion and concentration when you reach the bottom. If you have the option for close or wide grip, always select the wider grip as it will pull further on your chest muscle at the bottom of the motion. Slowly lower yourself down and pause at the bottom for a quick 2 count. The pause at the bottom will ensure that you do not use the momentum of the movement and it will burn even more!

Incline Bench Press with Dumbbells

Using dumbbells allow you a further range of motion which stimulates more muscles fibers, change the angle of the bench each set to target your chest slightly differently each set. Start with the Bench one notch below the 90 degree position and as you do each set, lower the bench one notch each time until you reach the lowest notch before flat.

The Dumbbell Fly

This is one of the best ways to get that stretch on cross-ways on your chest. Perform the fly with the bunch on the first notch above flat. This will be a low incline which will pull slightly more on the upper chest and this is important because the majority of people lack size in the upper chest.

Delicious Stuffed Peppers Made Easy

2011-11-13T10:04:00.000-08:00

Everyone loves a good stuffed pepper that is mouth watering and the fall is one of the best times to consume them. At your local supermarket you’ll be able to find tons of fresh vegetables that are in season to be consumed now at their prime. The moment I seen the large mountain of peppers at the market I instantly became motivated to create a healthy version of the classic stuffed pepper.

What you’ll need: 1 large pepper for each person you are serving, 1 package Lean Protein (Ground Chicken I used, beef of turkey will also work), 1 cup or brown rice, 1 package of sautéed mushrooms, and ½ or corn

Steps: First you’ll need to brown the meat as well as sauté the mushrooms and place in a bowl, cook rice to the cooking instructions and also place in a bowl, plus include the corn in a bowl.

After everything is in its natural eating state, you’ll be ready to mix in a large bowl. Add your desirable herbs and spices to your liking. Not that we are simply warming the peppers, so everything should be in an edible state before combining.

Pre-heat the oven to 350 F and carve out the peppers, and stuff the mixture into the pepper nicely.

Cook until the pepper begins to brown which should take 20-25 minutes.

Proper Dieting Makes All the Difference (Sample Meal Pan)

2011-11-11T11:11:00.000-08:00

One of the most important parts of looking good and feeling good is to always eat clean and healthy. The meaning of what “clean” is can be defined differently from person to person but at its core it should always include lean proteins, complex carbohydrates, and plenty of fruits and vegetables. What you put into your body is exactly what you’ll get out of it. Always keep in mind that the food you are feeding your face with will fuel your workouts and power you throughout the day.

Sample meal plan from a typical training day

Meal 1: 1 cup of oatmeal, 8 egg whites

Meal 2: 8 oz. chicken breast, 6 oz. sweet potato, 1 cups of green vegetables

Meal 3: 1 cup of Brown (or wild) rice, 8 oz. Tilapia/Flank Steal/ Salmon

Meal 4: 8 oz. Chicken breast, 2 cups of green vegetables

Meal 5: (Post workout) 2 Scoops of Whey Protein and ¾ cup of Oatmeal

Meal 6: Small Tuna Salad

Meal 7: 2 Scoops Whey protein and 1 tablespoon nut butter