Great ab workout on stability ball

Thanks miss Jen Comas

Its Halloween Time!!!

Hey guys and girls, its time for my Halloween fitness update. This is my all time favorite holiday. For the past week I kind of felt as if I fell of the wagon because I’ve been sick with the flu, but now its time to get back on and push harder than ever. Especially with the costume I’ll be wearing.

I hear from a few of my friends that they need more encouragement to go to the gym and I know exactly how you feel. Just be patient and the results will come when you least expect it. Just remember discipline and consistency is the key to success.

Remember to set yourself a goal and stick to it. For example; I’m staying away from candy and sugars all this month.

Halloween time!!

So this is my challenge for the next 25 days left to Halloween.

I will eliminate all sugars and sweets from my diet for the next 25 days. This is going to be very difficult because I have a sweet tooth.

Concentrate on abs and full body toning.

I will be alternating my workouts to get better results and will keep my body guessing and in shock.

4 Week workout

Week 1:
M- Kickboxing
T- Full body cable workout (focus on legs)+ Volleyball
W- full chest workout & abs + volleyball
Th- Biceps/triceps & abs + volleyball, kickboxing
F- Back/shoulder & abs, kickboxing
S- full body strength training/kickboxing & abs

Week 2, 3, 4
I will alternate/mix and match from week 1.

I will also replace kickboxing with boot camp every other week.

So this will be my workout plan for October.

I know we all struggle with bad eating habits, but just remember that every decision you make is going to affect you. So make sure you make the right one.

My experience with Nutrition & Alcohol

Hello friends, just like many of you I have always struggled with my eating habits. I have tried very hard to keep a clean diet but I love sweets and junk food like Doritos and cheesecake. I hate to burst your bubble but you can workout a lot but if you don’t clean your diet you are not going to succeed.

I have tried to compensate my bad eating with extra cardio but it’s just not enough. I know that if I want a flat belly I have to cut the bad eating.

I have put together some of my favorite nutrition articles. These have helped me so much to understand a little more about bad eating.


Sugar is the source of all evil.

I really do believe that by eliminating sugars from your diet will help a lot. This includes sodas and fruit punch. It has really helped me tremendously. I know it’s hard to have black coffee in the mornings and some don’t like the substitute sweeteners but no more sugar for me.

My favorite article about sugar from Joshtrainer.com

http://trainerjosh.com/nutrition/why-sugar-is-making-you-fat-and-ugly/


The bottom line is that you will not get good results if you do not watch what you eat. I don’t look at it as dieting, I hate that word. I try to look at as a healthier way of living. You really are what you eat!!!

Why alcohol makes you fat!!

This guy could not have explained it any better.

http://www.youtube.com/watch?v=ow368yTkh2g


So there you have it…You can not workout and eat bad and get awesome results.

I also included a good article that will help you create a good eating plan.

http://trainerjosh.com/nutrition/5-easy-steps-for-nutrition-weight-loss/

I will be updating my blog in a few days to set up my goal for September and to give you the results of my August achivements.

SET A GOAL!!!

Hey everyone let me start by thanking you for all the awesome comments and response to my first post.

Today I’m going to be sharing something that has helped me achieve my fitness goals.

What I did first was to set an actual goal and date to achieve it. My mind works better that way. When I have a deadline or something to look forward to, I push myself even more. I first started with smaller simple goals and then pushed myself to do tougher things. I like to pick important dates as deadlines. I usually pick my birthday, a trip, to look good for summer, holidays, weddings, quincianeras ect…


Set a goal for yourself!! Whether is loosing 20lbs or gaining muscle mass or setting a challenge like 300 push ups a day for 20 days or something like that. This will give you motivation to actually do it and it will give you something to look forward to. I’m already planning on my workout routine for Halloween.

My first goal
Back at the beginning of the year I decided my goal was to be at 143lbs and have muscle tone by June. My birthday is in June and is also my Annual trip to San Francisco. I picked this deadline mainly because one of my friends told me that last year I looked like a little puerka(piggy) in San Fran. I ended up exceeding my goal by 2 lbs which was AWESOME. I was very happy with the results.

My workout:
A combination of interval training and metabolic resistance training.
Push ups Reverse crunches
Squats Mtn. Climbers
Lunges Crunches
Pull ups
Explosive high jumps

8Strikes 4 to 5 times a week.
Swimming
Spinning
HIIT ( High Intensity Interval training)

A combination of all of these got me from 158lbs to 141lbs.

I switched it around every 2 weeks so my body didn’t get used to one thing



My goal for September 1st:

August will be the month to push and push even more.

To reach 138lbs of toned muscle

To get rid of excess belly fat

I want to see all the muscles in my obliques and abs

I will focus my attention on specific muscle groups each day of the week to achieve maximum performance.

Mid August I will take on an awesome challenge (to be announced)




So this is how my mind works and maybe it will work for you. But the most important thing is to do it for you because no one else will.

So just do it!!!!!!!!!!!!!

Ray's Workout Story

Hi everyone let me start by warning you that I am not a writer lol. I decided to write this blog to try and encourage people to get into fitness and to take control of your own body. Like many people my fitness level has gone up and down in the past few years and so has my body weight and shape. I still have a long way to go but with hard work and determination anyone can get into the best shape.


Last Fall (2009) I decided I wanted to just cut the BS and just do it. At 158lbs I wasn’t sure on witch direction to look, so I did my own research and started looking around online and asking questions. I have created my own routines and workouts by combining other trainers input and I feel very proud of that. I found a great trainer on line (trainerjosh.com) and I have been following his workouts. They are fun and very effective.

Mr. Alan Giron's 8Strikes kickboxing has made a huge impact in my workouts. 8Strikes is about 80% of my cardio workout. The rest includes Demitrias boot camp class, swimming, and some running.

Now I sit at 141 lbs and in much better shape. I still have a long way to go but I know I can do it because I am determined. I hope that this blog can encourage people to just do it. Don’t wait for years to past. Set yourself a goal and know that only YOU have the power to take control.

I am not a trainer but will decently help anyone with what I can. Thank you all for the encouragement and thanx 8Strikes army.