Saturday Slam! Fitness Motivation

Here is some Saturday Fitness Motivation to get you going through the weekend!

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Leg Routine that Will Leave you Wobbly

Recently we conducted a survey from our readers on what they would like to see in future blog posts. You can take the survey yourself here. Your answers will help us better define our material!

The majority of readers wanted more workout routines, recipes and coming in third was supplement reviews. The top three muscles people wanted to see routines for were legs, back and biceps was a close third. Today we will post up a great leg workout. This one normally takes me 1.5-2 hours to complete as I usually throw in some calf exercises at the end. I enjoy working out legs as long as possible. Some will argue that less is more and you don’t need to be in the gym more than 45 min for a good workout. I say do what works for you. If 2 hours is your limit, do 2 hours, if you can go heavy and quick for 45 min, do that. The Leg routine is called “Thunder Quad”:

1. Leg extensions x 20/ Bodyweight squat x 50

This is a super set. Perform the leg extensions then get off and go right into the body weight squats. Do this set FIVE times.

2. Leg curls x 50/ walking lunges with dumbbell for 1 minute

Pick a weight you normally would do 20 leg curls with, and get it to 50. then grab some dumbbells and do walking lunges for a minute. Do this set FIVE times……yes we said five

3. Barbell Squat for 5 minutes

Pick a weight that’s either 70% of your max or something that is moderately challenging for you. Keep the bar on your back the whole time, but try to do this for five minutes, don’t count the reps. Do this ONCE.

4. Leg press x10/ calf press x20

Self explanatory. Do all three positions for calves: toes neutral, toes out and toes in. Do this set THREE times.

5. Leg extension x100

Go back to the weight you used at the beginning that got you to 20, man up, and do 100.

6. Wall Squat

Wall squat as long as you can. By this time, it shouldn’t be for very long. If you last more than a minute, you didn’t go hard enough on the rest of the exercises.

I like to finish up with some seated calf raises, ab and adductor machine and some brief cardio after. The cardio will help with the lactic acid build up later and should allow for your legs to not be as sore the next day.

Try to do this workout twice a week if you need work on your legs, otherwise once a week should be ok. Let us know how you did after you try it!!

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Prostate Cancer Awareness


Aside from non-melanoma skin cancer, prostate cancer is the most common cancer among men in the United States. It is also one of the leading causes of cancer death among men of all races and Hispanic origin populations.

In 2010 (the most recent year numbers are available)—

  • 196,038 men in the United States were diagnosed with prostate cancer.*†
  • 28,560 men in the United States died from prostate cancer.*†

*Incidence counts cover about 97% of the U.S. population; death counts cover about 100% of the U.S. population. Use caution when comparing incidence and death counts.

This is a type of cancer that can go undetected for many, many years. I wanted to take a moment and stray from my normal, albeit lacking, posts of fitness and pinterest to address a more serious issue. Here is the story of my husband’s diagnosis with prostate cancer:

First let me start by letting you know why we went to the urologist to begin with. My husband has a history of passing kidney stones. Not that big of a deal, but they’ve caused him quite a bit of pain in the past. He explained this to his primary care doctor and was given a referral to a urologist here in Miami to follow up. They did his annual exam of his prostate and said it felt firm but nothing to be concerned about. We held on to the referral for a few months until he thought he was passing another stone. Something told him to use the referral and just get checked out.

He came home that day to tell me that they too said it felt firm and decided to run is PSA level. PSA stands for Prostate Specific Antigen and I highly recommend to all you men if you are getting your yearly exam, as for a PSA blood test, takes 2 sec and could save your life.  The doctor told him his PSA was 2.1, which was very high for a guy of 44 years of age. He offered us two options: Option 1, biopsy just to be sure. Option 2 was to repeat the PSA test in 6 months and see if it had changed. We opted for the biopsy. We don’t like to take chances. On February 6th we returned to the doctor for the results of the biopsy test. We were headed to Jacksonville that evening. The biopsy was positive for cancer. 2 of the 14 samples they took came back positive. Since we had a week between the biopsy and the results, we had pretty much prepared for this kind of news. In fact, at this point, the doctor looked more upset than we did.

After we received the news, then began the scheduling of all of his appointments. He was going to need blood work, chest x-ray, urinalysis, all the good stuff to clear him for surgery. The surgery was booked for March 19th and they would use the Davinci Robot for the surgery. For you guys out there, I want to let you know that neither the biopsy nor the cystoscopy are NOT pleasant procedures for you to go through. No matter what anyone says, no many should have to have those things inserted into those areas for any reason. As his wife, I was allowed in the room for both procedures. I’ve learned more than I thought I could about the male urinary tract system, that’s for sure!

His surgery went very well. Took about 90 min from start to finish. Doctor came out and told us he took two lymphnodes to test because they were a bit enlarged. It was my husband’s first surgery ever so I was concerned how he would respond to it all. They had a drain in which was taken out the next day and he went home with the catheter for about a week after. I spent the night with him in the hospital and while it was hard to watch him just laying there in so much pain, I’m glad I was afforded the opportunity to not have to leave his side. We came home the next day and unfortunately that night was not a good one. We called an ambulance because the pain from his bladder spasms was so bad he was shaking. After giving him the Tylenol with codeine he felt a bit better.

We slept on the couch the entire week he had the catheter. Before his surgery we went couch shopping just for the occasion. We bought a couch that reclined on each end and that was instrumental to his recovery that week. The hardest part was getting  him to get up and walk around. They pump them so full of gas for the surgery, that the only way to expel it is to move. Well I imagine walking around with a catheter inside is uncomfortable, but it’s the only way to feel better.

It has since been almost a month since the surgery and while he is still passing clots, he is feeling better as each day passes. The final pathology report was 1% of the gland was cancer, 5mm tumor. All margins clear. I could not have asked for better results. This man is my life, my soul mate. It took me 30 years to find him and the thought of losing him was absolutely earth shattering. I truly feel blessed that we caught it so early and that he is making a full recovery, for I’d be lost without this man.

I want this post to serve as awareness to all men who read it. This is a cancer that has a very high survivability rate, if caught early enough. Please, get your yearly exam done and always be aware of what your body tells you. Please feel free to comment or ask questions if you’ve found yourself with this diagnosis. Not only will I try to answer the best I can, I have a few forums where the guys have been extremely helpful in answering any and all questions.


Apple Cider Vinegar

Many people question the validity of Apple Cider Vinegar having as many health benefits as scientists say it does. I wanted to take this opportunity to provide some information I came across on apple cider vinegar and why you should incorporate this into your diet daily!


Apple cider vinegar is purported to treat numerous diseases, health   conditions, and annoyances. To name a few, it kills  head lice, reverses aging, eases digestion, prevents flu, prevents acne, lowers blood pressure, reduces inflammation, kills fungus, regulate pH balance, dissolves kidney stones and helps relieve allergies, migraines, asthma, nausea,  heart burn and wash toxins from the body.      Can it really do all these things? You bet it can and more! But what does science say?

  • Diabetes. The effect of apple cider vinegar on blood sugar levels is   perhaps the best researched and the most promising of APV’s  health benefits. Several studies have found that   vinegar may help lower glucose levels. For instance, a study (White, A. Diabetes Care, November 2007)  of 11   people with type 2 diabetes found that taking two tablespoons of apple   cider vinegar before bed lowered glucose levels in the morning by 4%-6%. In another study from Arizona State University, subjects took a drink of 20 grams of apple cider vinegar and   40 grams of water. Those with insulin   resistance who drank the vinegar had 34% lower postprandial (after-meal)   glucose compared to controls. Vinegar may be the most cost-effective medicine in history, but most people with diabetes still aren’t taking it.
  • High Cholesterol. A 2006 study reported in Medscape General Medicine, showed evidence that ACV could lower cholesterol.  In a study published in a foreign medical journal, scientists found an   apple cider vinegar-enhanced diet may increase in HDL (good   cholesterol), and reduce levels of triglycerides. Research in rats suggests that apple-cider vinegar can help  control triglycerides and cholesterol (Journal of Agricultural and  Food Chemistry, June 22, 2011).
  • Blood Pressure and Heart Health. Another study in rats found that vinegar could lower high blood   pressure. A large observational study also found that people who ate oil   and vinegar dressing on salads five to six times a week had lower rates   of heart disease than people who didn’t. Researchers   have suggested that ‘this reduction in blood pressure may be caused by the   significant reduction in renin activity and the subsequent decrease in   angiotensin II’. Potassium in   the vinegar ‘balances sodium levels in the body, which aids in   maintaining blood pressure within healthy limits’ and ‘apple cider   vinegar also contains magnesium, a mineral that works to relax   blood vessel walls and thus lower high blood pressure’.
  • CancerA few laboratory studies have found that vinegar may be   able to kill cancer cells or slow their growth. One study found that eating vinegar was   associated with a decreased risk of esophageal cancer. Another   associated it with an increased risk of bladder cancer.   In recent trials, pectin, which can be found in ACV, has shown promise   in helping to slow the growth of cancerous cells within the prostate (   In addition, apple cider vinegar’s acidity aids in detoxifying and   cleansing the digestive tract and cleaning out the colon, which supports   the health of the prostate as well.
  • Weight LossFor thousands of years, vinegar has been used for   weight loss. White vinegar (and perhaps other types) might help people   feel full. A  study (Ostman, E. European Journal of Clinical Nutrition, 2005) of 12 people found that those who ate a piece of   bread along with small amounts of  vinegar felt fuller and more   satisfied than those who just ate the bread. A 2009 study on mice showed that consuming acetic acid (the active component in ACV), upregulates the expression of genes for   fatty acid oxidation enzymes in the liver causing a suppression in body   fat accumulation. In a double-blind experiment, obese Japanese were assigned to three different groups based on similar body weights, body mass indexes (BMI), and waist circumference. Each group drank a 500 ml drink   containing either 30ml, 15ml, or 0ml of vinegar daily for 12 weeks.   Those in the 30ml and 15ml groups had lower BMI, visceral fat area, waist circumference, serum triglyceride,   and body weight to the control group of 0ml. The 12-week weight losses   were modest: 1.2kg in the 15ml group and 1.7kg in the 30ml group.   These two groups consumed a similar number of calories to the control   group and also performed a similar amount of exercise, so the effect is   not likely to have been due to an impact on appetite or other lifestyle   changes. It was concluded that consumption of vinegar might reduce   obesity.
  • Alkaline Acid Balance: Some alternative practitioners recommend using apple cider vinegar to   restore alkaline acid balance. The theory behind the alkaline diet is   that our blood is slightly alkaline (with a normal pH level of between   7.35 and 7.45) and that our diet should reflect this pH level.   Proponents of the alkaline-acid theory believe that a diet high in   acid-producing foods leads to lack of energy, excessive mucous   production, infections, anxiety, irritability, headache, sore throat,   nasal and sinus congestion, allergic reactions, and increased risk of   conditions such as arthritis and gout

Read the full article here:


Summerly, J. (2013, July 11). Is Apple Cider Vinegar That Powerful of a Health Tonic? Science Says Yes. Retrieved March 12, 2014, from


Fitness Facts: Carbs


FitnessFacts: CARBS
🔹Carbohydrates serve a very important role in the nutrition & function of our bodies.
🔹When carbs are digested, the body converts them into glucose & glycogen, to be used for either immediate or stored energy. They fuel many bodily functions, including the brain, heart, muscles, & nervous system.
🔹Carbs are generally broken into 2 categories: complex carbs & simple carbs.
🔹Complex carbs include whole grains, vegetables, fruits & beans. These promote good health by containing vitamins, minerals, & fiber, which is necessary for a healthy digestive system & metabolism.
🔹Simple carbs include white bread, pastries, sodas, and other highly processed or refined foods. High intake of these products can contribute to weight gain, interfere with weight loss, & even promote type 2 diabetes & heart disease.
🔹Be conscious of the amount & type of carbs you consume! Minimizing intake of simple carbs & focusing on consumption of complex carbs can help build a healthier body & decrease fat gain.
🔹Some diets limit or restrict the intake of carbs for the purpose of fat loss. This can be effective because since the body uses carbs as a primary energy source, it’s forced to covert it’s secondary energy source- fat- into energy.
🔹There are many things to consider with low-carb diets, & maintaining a nutritious, high fiber diet is one of the most important. Eating a wide variety of foods, including high amounts of vegetables, can help prevent constipation or malnourishment.
🔹Low-carb diets also drain the body of a lot of water, which can have many negative side effects including headaches, muscle cramps, & nausea. Drinking enough water throughout the diet & avoiding high-sodium foods can help prevent this.
🔹While low-carb diets can be effective for fat loss, they are not recommended to maintain for long periods of time. Diets that are high in protein & fat can be straining on the digestive system & heart, & can lack many nutrients that are beneficial to the body. Thoroughly research & plan any diet you try to ensure you are doing what is best for your health.
🔹 While there are many types of whole grain breads out there, be mindful which ones you eat, they may contain many chemicals that are counter-productive to your healthy lifestyle. Go here to read about chemical filled breads


Credit goes to @kentaseki for information

Fitness Facts: Soda


FitnessFacts: SODA
🔹Soda is the #1 source of caloric intake for Americans, & also one of the major causes of obesity.
🔹Soda is high in calories & has no nutritional value whatsoever- & nearly all the primary ingredients can cause negative side effects when consumed frequently.
🔹Most sodas include over 100% of the RDA of sugar. In fact soda companies are the largest users of refined sugar in the United States!
🔹Estimates show that two cans of soda per day can create approximately 24 to 35 pounds of fat per year, depending on your body size, age, exercise habits, etc.
🔹Soda can cause negative effects to both the teeth & bones. The combination of sugar & acids in soda can deplete tooth enamel, as well as hinder calcium absorption & lead to bone loss.
🔹Our bodies can easily become addicted to caffeine, which is one of the reasons soda companies intentionally add it to their products. But caffeine is a diuretic, so while you may think you’re quenching your thirst with soda, you may in fact be losing more fluids.
🔹There are many studies that claim diet sodas may be worse than regular soda! There’s even a 48% increase in heart attack & stroke risk among daily diet soda drinkers compared to regular soda drinkers. This is due to the artificial sweeteners that are added.
🔹The artificial sweetener aspartame in diet soda can raise blood glucose levels, which can cause weight gain. When your liver encounters too much glucose, the excess is converted to body fat.
🔹Frequent intake of the acids & artificial sweeteners in some sodas can lead to heart and kidney problems, muscle loss, osteoporosis, and possibly accelerated aging!
🔹To decrease the risk of negative side effects, limit your soda consumption to no more than one can a day. Healthier alternatives can include water, iced tea, or the best choice: fresh juice from a masticating juicer using organic fresh produce.

Credit goes to @kentaseki
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Juice of the week

Recently I got into the world of juicing and have enjoyed the process so far. Most of the foods are bought organic at whole foods and the rest at costco. Here is a standard green, alkaline juice recipe we currently use. Later this week I’ll go into more detail about maintains an alkaline diet and why it’s beneficial to you!

Recipe for 2 people
6-8 carrots
2 oranges
Handful of dandelion greens
2 lemons
1″ of ginger
1 medium beet

Juice together and enjoy! We add a tsp of spirulina and a tbsp of apple cider vinegar to our drinks!


Motivation Monday: Favorite Fitness Motivation Pins

As Monday rolls around, everyone is excited to get back into the gym from the weekend. Maybe Saturday was your cheat day, maybe Sunday was spent lounging around all day watching Game of Thrones catching up to season 4 (between that and soccer it was a couch day for sure!). Either way, use these pins as motivation for your workout week. Maybe start a new routine, change up an old one, or just look for some inspiration to get you going….summer is around the corner after all. *For those of you in the Midwest, North and New England, I promise, summer IS coming!


Me after an arm workout at the gym

Treadmill workout

Treadmill workout

Reason #0638

Reason #0638

Life Mother Fucker

Life Mother Fucker

Not me, but my goal

Not me, but my goal


Reason #137

Reason #137

Arm day: Before/After

Arm day: Before/After




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Treat Yourself Thursday: Dessert Pins!

As an advocate for healthy eating, sometimes I realize you need to treat yourself. I know most readers out there know how to substitute the unhealthy ingredients for the good ones, for example, apple sauce instead of oil. So here are a few dessert pins from pinterest to use to treat yourself this weekend, or anytime really! If you can swap out ingredients for healthier ones, go for it! And let us know which ones you substituted by commenting below! Have a great Thursday Everyone!

Healthy Carrot Cake Cookies!

Healthy Carrot Cake Cookies!

Peanut Butter Oatmeal Chocolate Chip Cookies (no flour, no butter)

Peanut Butter Oatmeal Chocolate Chip Cookies (no flour, no butter)

Blueberry Crumb Bars

Blueberry Crumb Bars

Cinnamon Roll Casserole

Cinnamon Roll Casserole

Triple Chocolate Chunk Muffins

Triple Chocolate Chunk Muffins

If you are not on pinterest you need to be on it! If you are then please click on this link and follow my boards!