No weights? No problem, use your own body weight to perform Pushups. This exercise targets your chest, shoulders and triceps muscles. It also activates your Core muscles to help keep your hips stable while performing the exercise. The key to this exercise is maintaining proper form, in order to get maximum results.*

Ain't nothing better than a battling rope exercise in your program. It works your core and your total body like never before. The key is to maintain proper form throughout and try different motions.*

1. Step left leg forward and lower your body into a lunge, right hand on the floor even with foot, right leg extended behind you, back flat. (Hold for 3 - 5 sec.)

2. Bend left elbow 90 degrees inside left foot, lower it towards the ground, back flat. (Hold for 3 - 5 sec.)

3. Rotate torso to the left, extend left hand towards the ceiling, palms out. (Hold for 3 - 5 sec.)

4. Place both hands on the floor aligned with left leg, rock back into the heel of your left leg and the toe of your right back leg. (Hold for 3 - 5 sec.)

5. Repeat with right leg and continue for 30 - 60 seconds.

Protein is made up of amino acids. Animal proteins are complete because it contains all the amino acids that the body needs, some of which the body can not produce. Plant proteins are incomplete because it contains only some of the amino acids the body needs. Protein helps repair your cells and build new ones, and some assist in the creation of muscle. When weight training, your muscles tear and need protein to repair and grow. Meat, eggs, poultry or fish are good sources of protein. I recommend drinking chocolate milk within a hour after training to get the best protein to carbs ratio for recovery. When building muscle, it is recommended to consume about 1 gram of protein per body weight per day.*

Try to eat foods with Carbs that are high in Fiber like Beans, Fruits and Vegetables. After workouts you can drink chocolate milk for recovery, eat a Banana or drink coconut water which is high in Potassium. Tree nuts like Almonds are a good source of Protein and healthy Fats. Salmon or skinless Chicken are good Proteins that help muscles grow and recover. If you don’t eat Fish, consider taking Fish Oils if approved by your physician; it contains Omega-3's which are good for your heart and helps with inflammation. Green Tea is good as well, it aids in weight loss and its antioxidants protect against cell damage.*

Nothing is more important than your body’s center of gravity located at your Core. It’s where all movement begins. When you strengthen your Core muscles your body maintains proper balance as you move. You’re able to speed up and slow down during active movements, plus a strong core prevents many injuries.*