Strength Meets Cardio with this 5lb Dumbbell Back Thrashing Circut

5lb Dumbbell Back Workout

5lb Dumbbell Back Workout Circuit

This Circuit includes a 5lb dumbbell workout for back muscles. You will go through the exercises from top to bottom of the list above completing 5 sets and doing 100 repetitions of each movement.

Note: this post contains affiliate links. This means that I may receive a small commission (at no cost to you) if you subscribe or purchase something through the links provided. You will never see me post a link to a product or service that i don’t use myself or truly love!

Don’t have a pair of dumbbells? Grab the sleek design of the ones I have here.

Before You Start

1 Hour Before You Start Exercising

Bent Over Row

Start in a standing position with your dumbbells in both hands. Keep your pointed straight and together as you bend your knees and keep your back straight. Make sure not to arch your back as this will not engage your back muscles to their full extent. Start this exercise by pulling your arms up to your side while taking a deep breath in and then return them back down as you exhale. Take a 30 second rest between sets of 100 repetitions before moving on to the next exercise.

Bent Over Row

Upright Row

Start in a standing position with your dumbbells in your hands by your sides. Breath in and lift your elbows up to be parallel with your shoulders. Leave your wrists to be slightly below your elbows. Breath out as you release and return to the beginning position. Repeat for 100 repetitions and then take a 30 second break in between sets before moving on to the next exercise.

Upright Row 5lb Dumbbells

One-Arm Row

Start in a standing position with your dumbbell on the floor next to the side of your left or right foot. Step your opposite foot from the side you are starting on out in front of you. Lean forward and put your other foot a step behind you. Pick up your kettle-bell in your hand and pull it towards your side as you are leaning forward. Keep your back straight. Lower your dumbbell down to the starting position. Take a 30 second rest and repeat for 100 repetitions before moving on to the next exercise.

One-Arm Row

Bent Over Backfly

Start in a standing position with your feet shoulder width apart. Slightly bend your knees making sure not to have your knees go past your toes. Pick up your dumbbells and bend over while keeping a straight back. Bend your elbows slightly and raise them to out to your sides as you take a deep breath in. Breath out as you release and bring your dumbbells to the starting position. in front of your knees. Repeat for 100 repetitions and then take a 30 second break before moving on to the next exercise set.Bent Over Backfly

Bent Over Pulses

Start in a standing position with your feet shoulder width apart. Slightly bend your knees making sure not to have your knees go past your toes. Pick up your dumbbells and bend over while keeping a straight back. Keeping your elbows straight  and raise them to your sides as you take a deep breath in and pulse your arms back. Breath out as you release and bring your dumbbells to the starting position by the side of your legs. Repeat for 100 repetitions and then take a 30 second break before moving on to the next exercise set.

Bent Over Pulses 5lb Dumbbells

Outfit Details:

You can grab my tank top in multiple colors at Nordstroms or Amazon.

After You Finish

Post Workout

Leave a comment below and let me know what you liked and didn’t like about this 5lb Dumbbell Back circuit!

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Popular C4 Pre-Workout Explosive Energy Review

C4 Pre-Workout Explosive Energy Watermelon Flavor with Creatine Nitrate

About Cellucor

Cellucor is one brand among the INC 5000 company Nutrabolt which is ranked one of the top 100 places to work in Texas. Other brands include Fitjoy, royal sport, and Cavalier Men’s Sport.

To learn more about Cellucor check out their website here, facebook, instagram, and Twitter.

C4 Pre-Workout Explosive Energy with Creatine Nitrate

Watermelon taste great! It’s sweet but not overboard. I took about a half a teaspoon of it and 16 oz. of water to mix together. C4 comes in many flavors including : Watermelon, Ice Blue Razz, Strawberry Margarita, Orange Dreamsicle, Fruit Punch, Pink Lemonade, Strawberry Kiwi, Green Apple, and Berry Bomb. C4 started in 2011. Cellucor has been improving their formula since it came out. The Fourth Generation C4 is more dialed in, more potent, and includes the breakthrough ingredient, TeaCor™.

C4 Pre-Workout Explosive Energy Watermelon Flavor with Creatine Nitrate
C4 Pre-workout Ingredients

Calories are a measure of the energy value in food.

Total Carbohydrate are dietary fiber and sugars. These are two types of Carbohydrates that make up Total Carbohydrates. Starches are included in the group of Carbohydrate but are not included in food labels.

Vitamin C, (as Asorbic Acid), is in citric fruits. It helps maintain healthy connectivity tissues and can act as an antioxidant.

Niacin, (as nicotinic acid), is a part of the Vitamin B group. It’s benefit include lowering LDL and triglyceride levels in blood.

Vitamin B6 helps protect the immune system, boost metabolism, cardiac diseases, kidney disorders, carpal tunnel syndrome, multiple sclerosis, anemia, arthritis and influenza.

Folic Acid is part of the Vitamin B genre and fights anemia, stroke, and cardiovascular disease.

Vitamin B12 is any group of substances that are essential to certain enzymes to work in the body. The group includes  thiamine (Vitamin b1), riboflavin (Vitamin b2), pyridoxine (Vitamin B6) and cyanocobalamin (Vitamin b12).

Calcium is a mineral that is in and is needed in teeth, bones, nerve cells, body tissues, blood, and other body fluids.

Beta Alanine is an amino acid that supports muscular endurance. Beta Alanine produces a tingly sensation throughout the body that lets you know it’s working.

Creatine Nitrate is a Creatine attached to Nitrate. Creatine Nitrate produces two desirable effects on performance: Creatine for strength and Nitrate for pumps.*

Arginine AAKG: Livestrong.com states “L-Arginine and AAKG supply raw materials for biological reactions but do not necessarily drive them. L-arginine can improve exercise tolerance and circulation in those with cardiovascular disease and type 2 diabetes as well as aid would healing. A 2006 study by Campbell et al. found that AAKG increases maximum strength in male athletes. Large clinical trials are generally lacking for the purported uses of L-arginine or AAKG”.

Explosive Energy Blend

N-Acetyl L-Tyrosine: It is a core part of the essential energy blend. It helps support peak mental and physical performance.

Caffeine Anhydrous is a popular and source for energy.

Velvet Beans Seed Extract: contains high levels of protein, carbohydrates, lipids, fiber, and minerals.

TeaCor™ Tetramethyluric Acid is an alkaloid molecule or plant extract that has similar effects as caffeine. It helps boost mood and helps inflammation.

Artificial Flavoring is a chemical mixture that mimics real flavors.

Polydextrose is a synthetic polymer of glucose to help replace and reduce sugar, calories and fat.

Citric Acid is added to compounds such as Calcium Citrate or Magnesium Citrate to increase water solubility.

Malic Acid is a food additive that helps reduce pain, help skin, boost energy, help flavor, and helps produce saliva.

Calcium Silcate is a food additive that helps with the growth of our bones, muscle function, nerves and brain function.

Silicon Dioxide is a addictive that helps reduce clumping of the ingredients.

Sucralose is an artificial sweetner.

Acesulflame Potassium is an artificial sweetner.

RD&C Red Lake #40: Also called “Red 40”, it is made from petroleum distillates or coal tars. It has been found to be harmful in rats such as cancer and decrease reproductive success.

Conclusion of C4 Pre-workout

C4 Pre-Workout Explosive Energy Watermelon Flavor with Creatine Nitrate
I have heard that this is a popular pre-workout, however I like Performixx a little better. You may have heard that only guys should take C4 pre-workout, but I recommend it for men and women. C4 pre-workout did not give as much of a punch, compared to the Performixx pre-workout I reviewed earlier. Not delivering as big of a punch as one would expect can be a good or bad issue depending on what you are going for in your workout. You can purchase it from cellular, vitamin shoppe, Amazon, and GNC.

Leave below in the comments what your favorite pre-workout flavors are!?

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Toned Arms in one month : 5 lb Dumbbell Circuit 

5lb Dumbbell Arm Circut

This circuit uses a 5lb dumbbell to lean and help create toned arms. You will go through the exercises from top to bottom of the list above completing 5 sets and doing 12 repetitions of each movement. Do this exercise three times a week. Outfit details linked at the bottom of the post.

Note: This post contains affiliate links. This means that I may receive a small commission (at no cost to you) if you subscribe or purchase something through the links provided. You will never see me post a link to a product or service that I don’t use myself or truly love!

Don’t have a 5lb dumbbell? Grab the sleek design of the ones I have from Dicks Sporting Goods. 

Toned Arms 5lb Dumbbell Circuit

Black and Gold Nike Outfit

Right Angle Curls

Start in a standing position with feet shoulder width apart. With your arms extended in front of you hold your 5lb dumbbells and then bend your elbows to a 90 degree angle.  Take a 30 second rest and return to the start position. Poceed to do this for 12 reps before moving on to the next exercise.

Right Arm Curls for Toned Arms

In-and-Outs

Start in a standing position feet shoulder width apart. Pick up your dumbbells and level your elbows with your shoulders. Make sure that you don’t allow your elbows to lower or raise from this position. Start by bringing your dumbbell in forwards your chest and then release back out to the starting position. These are very challenging and are one of my favorite arm exercise!  Take a 30 second rest and repeat for 12 reps before moving on to the next exercise.

In-and-Out Dumbbell Toned Arms Workout

Front Lateral Raise

Start in a standing position with your feet shoulder width apart. Pick up your dumbbells and hold them in front of your legs. Raise both arms and bring your dumbbells to align with your shoulders. Lower your dumbbells back to the starting position.  Take a 30 second rest and repeat this for 12 reps before moving on to the next exercise.

Front Lateral Raise for Toned Arms

Side Lateral Raise

Start in a standing position with your feet shoulder width apart. Pick up your dumbbells and hold them to the side of your legs. Raise both arms and bring your dumbbells to align with your shoulders. Lower your dumbbells back to the starting position.  Take a 30 second rest and repeat this for 12 reps before moving on to the next exercise.

Side Lateral Raise for Toned Arms

Arm Circles

Start in a standing position with your feet shoulder width apart. Pick up your dumbbells and hold them to the side of your legs. Raise both arms and bring your dumbbells to align with your shoulders. Keep your dumbbells in this position while you start to make a circular motion. You can alternate going clockwise and counterclockwise. Take a 30 second rest and repeat this for 12 reps before moving on to the first exercise to complete 5 sets.

Arm Circles for Toned Arms

 

Outfit details

Black and Gold Nike Outfit

Training tights // or Training shorts// Training top // 5lb Dumbbell

Please leave comments below on how you liked this Toned Arms 5lb Dumbbell Circuit!

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Powerful Back 45lb Kettle-bell Workout Circuit

This circuit includes a 45lb kettle-bell workout for back muscles. You will go through the exercises from top to bottom of the list above completing 5 sets and doing 12 repetitions of each movement. Outfit details linked at the bottom of the post.
Note: This post contains affiliate links. This means that I may receive a
all commission (at no cost to you) if you subscribe or purchase something through the links provided. You will never see me post a link to a product or service that I don’t use myself or truly love!

Don’t have a kettle-bell? Grab the sleek design of the ones I have here.

Deadlift

Deadlifts are one of the best workouts for your back! Start in a standing position, feet shoulders width apart, with your kettle-bell on the floor in front of you. Slightly bend your knees and bend over to pick up your kettle-bell. As you may have heard before, don’t pick up with your back but use your bent knees and lift with your legs. Come to a standing position while taking a deep breath in. Stay in this position for 3-5 seconds. Slightly bend your knees and bend over to lower your kettle-bell to the ground and take a deep breath out.  Take a 30 second rest and repeat for 12 repetitions before moving on to the next exercise.

Kettle-bell Swing

This is a good whole body exercise that involves a little cardio.  I really felt it in my lower back the first time doing this exercise. Start in a standing position with feet shoulder width apart. Have your kettle-bell on the floor in front of you. Slightly bend your knees and keep your back straight as you lift your kettle-bell. Swing your kettle-bell in front of you about 4 inches high and bring it back through your legs pass your knees about an inch or two.  Take a 30 second rest and repeat for 12 repetitions and move on to the next exercise.

Kettle-Bell Swing

Good Mornings

These are one of my favorite back exercises because it’s really easy to do! Start in a standing position with feet shoulder width apart. Lift your kettle-bell and lift it to one side of your neck/shoulder as you lean forward to put it behind your head. Hold the kettle-bell by its handle in a comfortable position. Bend over so that you are at a 45-90 degree angle. Lift yourself back up into starting position. Take a 30 second rest and repeat for 12 repetitions before moving on to the next exercise.
Good Mornings

Bent Over Rows

Start in a standing position with feet shoulder width apart and your weight on the floor in front of you. Slightly bend your knees and lean forward and at a 45-90 degree angle. Pick up your kettle-bell in your hand and pull it torwards your chest as you are leaning forward. Keep your back straight. Lower your kettle-bell back down so it hangs in front of you.   Take a 30 second rest and repeat for 12 repetitions before moving on to the next exercise.
Bent Over Rows

Single Arm Bent Over Rows

Start in a standing position with your kettle-bell on the floor next to the side of your left or right foot. Step your opposite foot from the side you are starting on out in front of you. Lean forward and put your other foot a step behind you. Pick up your kettle-bell in your hand and pull it towards your side as you are leaning forward. Keep your back straight. Lower your kettle-bell down to the starting position. Take a 30 second rest and repeat for 12 repetitions before moving on to the next exercise.Single Arm Bent Over Row

Outfit details

White Nike Tank Top

Grab my Nike tank top here!

Leave in the comment below of what you liked and didn’t like about this circuit!

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Powerful Leg and Glutes 25lb Kettlebell Workout Circuit

Legs and Glutes Kettlebell Circut

 Powerful Leg and Glutes 25lb Kettlebell Workout Circuit

This circuit includes a 25lb kettlebell workout for leg and glute muscles. You will go through the exercises from top to bottom of the list above completing 5 sets and doing 12 repetitions of each movement. Outfit details linked at the bottom of the post.
Note: This post contains affiliate links. This means that I may receive a
all commission (at no cost to you) if you subscribe or purchase something through the links provided. You will never see me post a link to a product or service that I don’t use myself or truly love!

Quick tips before you start!!


Goblet Squat


Start with feet shoulder width apart and toes pointed 45 degree angle out. Hole the kettlebell in front of you with your elbows bent at a 90 degree angle. Breathe in while you squat down making sure that your knees do not pass your toes and step out with your foot about 8 inches. Act as you are sitting down into a chair. Put your weight into your heels. Make sure that your back is as straight up as you can position it. Breathe out as you raise back to the starting position. Take a 30 second rest and repeat for 12 repetitions before moving on to the next exercise. 

Goblet Squat

Pile Squat

Stat with your feet past your shoulders width apart and pointed out 80 degree angle. Hold the kettlebell in front of you with your elbows bent at a 90 degree angle. Breathe in as you squat down as far as you can ( you will not be able to go as low as the goblet squat). Make sure your knees do not pass your toes. Breathe as you return to the starting position. Take a 30 second rest and repeat for 12 repetitions before moving on to the next exercise. 

Pile Squat

Hip Bridge

Start off by laying on the floor with your knees bent and your toes pointing straight. Put the kettlebell on your waist where it is comfortable for you. Breathe in while you raise your hips until your back is in a straight line and squeeze your glutes. Keep your feet shoulder width apart. Lower your hips to the starting position.  Take a 30 second rest and repeat for 12 repetitions before moving on to the next exercise. 

Hip Bridge

Single Leg Deadlift

Start in a standing position with kettlebell in your hand laying against your thy. Your opposite arm should be straight out to your side to help give you balance. Breath in and start slowly lowering your kettlebell to the ground as your opposite leg raises straight behind you. Keep your arm straight to your side for balance as you slowly lower yourself down. Lower yourself down until your kettlebell is almost touching the ground and then slowly raise yourself to the starting position. Switch the kettlebell to your other hand.  Take a 30 second rest and repeat for 12 repetitions before moving on to the next exercise.

Single-Leg Deadlift

Lunge

Start with your feet shoulder with apart and your toes pointed forward. Hold the kettlebell in front of your with your elbows bent at your side. Breathe in and take a step forward and bend your back knee so that it is almost touching the floor. Do not allow your front knee to pass your toes. Hold this position for 3-4 seconds then breathe out and return to the beginning position.  Take a 30 second rest and repeat for 12 repetitions before moving on to the next exercise.

Lunge

Outfit details:
Leave comments below and let me know how you liked and didn’t like about this circuit!! 
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Burn Fat & Build Arm / Shoulder Muscles with this 15lb Kettlebell Workout Circuit

15lb Arm and Shoulder Kettlebell Circuit

Burn Fat & Build Arm / Shoulder Muscles with this 15lb Kettlebell Workout Circuit

This circuit includes a 15lb kettlebell workout for arms and shoulder muscles. You will go through the exercises from top to bottom of the list above completing 5 sets and doing 12 repetitions of each movement.


Note: This post contains affiliate links. This means that I may receive a small commission (at no cost to you) if you subscribe or purchase something through the links provided. You will never see me post a link to a product or service that I don’t use myself or truly love!

Before you start

Shoulder Press

As the title suggests this exercise works out your shoulders. Start in a standing position with feet shoulder width apart. Hold your kettlebell at a 90 degree angle. Slowly raise your kettlebell above your head and hold for a few seconds. Slowly lower the kettlebell down to the starting position. It’s important to go slow to incorporate more resistance in order to get the maximum effects out of this exercise. Do 12 reps of this and move on to the next exercise. You will complete this exercise 5 times total.

Shoulder Press Nike Pro Red Tank Top // Nike Pro Padded Graphic Sports Bra//  Black and White Nike Running Shoes // Nike running pants // 15lb Kettlebell

Triceps Extension

 This exercise works out your arms and triceps. Start in a standing position with your feet shoulder width apart. Slowly raise your kettlebell above your head. Bend your elbows back slowly to a 90 degree angle. Make sure your elbows are almost resting on your ears. Do not go any lower than 90 degree angle  as you will not get the full benefits of this exercise. Slowly raise the kettlebell back to the starting position .  Take a 30 second rest and repeat this for 12 repetitions before moving on to the next exercise.

Triceps Extension

Two-arm Extension Hold

This exercise works your shoulders and upper back muscles. Start in a standing position with feet shoulder width apart. Slowly raise your kettlebell straight in front of you and stop when you are in line with your shoulders. Hold this position by 12  seconds and then increase by 1 or 2 seconds as you get stronger. Slowly return to the starting position.  Take a 30 second rest and repeat for 12 repetitions before moving on to the next exercise. 

Two-Arm Extension Hold

High-Pull

This exercise works your back and arms. Start with your feet shoulder width apart with your knees slightly bent. For stability hold your opposite hand (from the one holding your kettlebell) and lift it slightly behind your back. Start to swing the kettlebell between your knees and swing it forward in front of you to along with your shoulders. Then immediately pull it back to your shoulder and release by pushing it forward and swinging it down to the start position. Take a 30 second rest and repeat for 12 repetitions before moving on to the next exercise. 

High-Pull

Windmill

This exercise works your shoulders, arms, and as an added bonus your obliques. Start by lifting your kettlebell in one hand above your head. Then slowly touch your opposite hand to the coorisponding  ankle. Lift yourself back up to the starting position and switch hands.  Take a 30 second rest and repeat for 12 repositions for both sides before moving onto the next exercise. 

Windmill


Leave in the comments below what you liked and didn’t like about this arm and shoulder workout!

Triceps Extension

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The Beauty of Planks : Powerful Results with Little Space Needed

 The Beauty of Planks : Powerful Results with Little Space Needed

Today I wanna talk about planks and why they are so wonderful!
Let’s start off with naming 25 different kinds of planks, benefits, and tips! There are a ton! My suggestion in ramping up your fitness game is to use the following plank techniques with a 30 day challenge that increases the time per day (most of the 30 day challenges I have seen increase by 5 seconds per day). You could mix up the different techniques or chose one exercise per month to complete!

Note: This post contains affiliate links. This means that I may receive a small commission (at no cost to you) if you subscribe or purchase something through the links provided. You will never see me post a link to a product or service that I don’t use myself or truly love!

Types of Planks

1. Full (standard) plank
2. Side plank
3. Reverse plank
4. Plank with stability ball
5. Rotation plank
6. Elbow plank
7. Raised leg plank
8. Side plank with toe touch
9. Side to side plank
10. Plank to downward dog
11. Reverse plank with leg raise
12. Plank to pike
13. Side plank with hip dip
14. Rocking plank
15. Knee plank
16. Plank with shoulder touches
17. Single arm plank
18. Single leg plank
19. Side plank crunches
20. Plank jacks
21. Side plank with oblique twists
22. Plank with oblique knee tuck
23. Scorpion plank
24. Bird dog plank
25. Plank climbers

Benefits

1. Stronger core
2. Reduced back pain
3. Increase flexibility
4. Increase metabolism and burn fat
5. Better posture

Tips for Form

1. Keep your body in a straight line
2. Advoiding sagging or hiking your hips
3. Breathe!!
4. Look a few inches in front of you
5. Rest weight on toes and forearms
 Let me know what some of your favorite planks are in the comments below!

 

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Energizing and Fat Burning Pre Workout Powder Indepth Review

Performix SST Suspension Super Thermogenic Pre Workout Powder

Performix SST Suspension Super Thermogenic Pre workout Powder

If you have never used pre workout powder then I’m really exited to be able to tell you all about it!! As you get further into your fitness journey you will find yourself learning: the names of different exercises, buying more and more fitness clothing, lifting gloves, acquiring equipment, researching nutrition for pre workout snacks along with post workout snacks, supplements, and pre workouts!! First, I will explain a little bit about pre workout in general. Then I will dive into the ingredients of this particular pre workout and in addition explain how the ingredients benefit you.

What does pre workout do and how much do I take?

Pre workout helps to wake your body up and give you an extra punch to your workout due to boosting body energy, metabolize fat, and enhances mental focus. Therefore users will lift heavier and train harder with pre workout. The serving size is 3 scoops(7g) but I highly recommend starting off with only half a scoop first because it is very powerful due to the amount of caffeine and other ingredients. Also, I start out with half a scoop for about three weeks, 1 scoop after that and continue to raise it by half a scoop as I feel I need it. It comes in a NET WT. 7.4 OZ (210g) container that includes 30 servings.  1 scoop is 67mg, 2 scoops is 113mg, and 3 scoops is 200mg.

So, What’s in it and what do those vitamins do?

Supplements

Calculations in the following supplements are based on serving size of 3 scoops(7g)


Calories: 15

 Calories are a unit of energy. Specifically the energy needed to raise the temperature of 1 gram of water through 1 °C (now usually defined as 4.1868 joules). Therefore it’s basically a way of describing how much energy your body could get from consuming it.
Calories from Fat: 5
Calories in food are created from a combination of from carbohydrates, proteins, and fats.  A gram of carbohydrate and protein both have the same amount of 4 calories.  A gram of fat, contains 9 calories.
Total Carbohydrate: 3g 
Total carbohydrates are created from multiple nutrients, including dietary fiber, sugars and starches. Hence this makes carbohydrate critical to energy intake.
Niacin(as Nicotinic Acid): 10mg 
Niacin is a form of B vitamins. B vitamins produce energy for the body by burning food/carbohydrates into fuel/glucose.

Vitamin B-12 (as Methylcobalamin): 1,000mcg
Vitamin B12 helps the body make red blood cells. So if you have a Vitamin B12 deficiency you might feel weak, feel less energized, and think slower.

Calcium: 98mg
 Calcium helps build strong bones and protect your teeth.

Sodium: 115mg
When sodium levels and osmolality (concentration of chemical particles in the fluid part of blood) fall, the posterior lobe of the pituitary gland release antidiuretic hormones when the osmoreceptors in the hypothalamus are stimulated.  Antidiuretic hormones helps absorption of water in the kidneys so that water is conserved while sodium and other electrolytes are excreted in the urine. On the other spectrum if sodium levels and osmolality rise, the hypothalamus thirst center neurons relates a message to you to drink water in order to restore osmolality.

Potassium: 310 mg
Potassium is a mineral and electrolyte that helps regulate blood pressure, normal water balance, muscle contractions, nerve impulses, digestion, heart rhythm, pH balance (acidity and alkalinity) which as a result prevents fatigue,
muscle spasms, weakness, cramping, irregular heartbeat,
constipation, nausea, and also vomiting.

“Performixx Suspension Super Thermo Complex”

Choline Biartrate: 
Fat molecules called phospholipids contain Choline. In these, choline is linked to a phospholipid called phosphatidic acid or more commonly known as lecithin. They help transport fat and cholesterol from the liver to other parts of the body. Choline is also important for improving memory and muscle control by producing neurotransmitter acetylcholine. Furthermore,  Benefits of Choline bitartrate include enhance athletic performance, reduce cholesterol levels, protect the liver from alcohol-related damage, lower blood pressure, and control mood swings.
Caffeine Anhydrous:
Caffeine is a stimulant of the nervous system. Anhydrous caffeine is simply dehydrated caffeine, hence meaning it does not contain water and is easier to put into pill form.
Sensoril Ashwagandha (Withania Somnifera) Extract(root/leaf)[std. to 8% Withanolides and 32% Oligosaccharides]:
Ashwagandha extract improves energy while supporting brain and nervous system function by regenerating axon and dendrites.
Synephrine HCl:
Also known as “bitter orange”, Synephrine HCl is a fat burner.
Huperzine A (Huperzia serrata) Extract(whole plant) 1%:
Huperzine A, while extracted from the Chinese club moss plant, helps acetylcholinesterase inhibitor increase memory formation levels of in neurotransmitters.

3’5′-Cyclic Adenosine Monophosphate [98% cAMP]:
cAMP helps to transfer cells through the plasma membrane to receive the effects of hormones like glucagon and adrenaline.
 
Bioperine Black Pepper (Piper nigrum) Extract (fruit) (std. to 95% Piperine):
Black Pepper, which comes from the dried Piper Nigrum plant, helps absorb nutrients and furthermore boosts metabolism. Benefits include helping to prevent joint pain, fatigue and in severe cases its deficiency can consequently cause a stroke. Bioperine enhances the body natural thermogenesis process which is a main factor of maintaining weight loss.

Yohimbine HCl:
Yohimbine, extracted from the Yohimbine tree bark, helps athletic performance, weight loss, exhaustion, chest pain, high blood pressure, low blood pressure that occurs when standing up, diabetic nerve pain, and for depression along with certain other medications.

Oleoylethanolamide Powder (std. to 15% to Oleoylethanolamide):
Peroxisome proliferator-activated receptor alpha agonist that is a naturally occurring ethanolamide lipid that regulates feeding and body weight. 

“Disffusion Carrier Compound”

Medium Chain Triglycerides (Palm Kernal Blend):
Medium Chain Triglycerides (MTCs) artificially made fats used for nutrient absorption, burning fat, and also building lean muscle mass.
Safflower Oil Blend(std. to 60% Conjugated Linoleic Acid (CLA)):
CLA works with the body to manage a healthy weight, blood sugar level, and lean body mass. It also promotes cardiovascular and immune system health and encourages healthy lipid profiles as well as body composition by reducing body fat. In Addition ,  CLA helps fight high cholesterol, triglycerides, and Osteoporosis.

Other ingredients: 

Citric acid:
As part of this supplement, Citric acid are classified as a processing aid and so it is used as such.
Natural and Artificial flavors:
The main difference between artificial and natural flavoring is the origin where natural is from natural editable ingredients while artificial is from chemical non editable ingredients. Natural flavor is defined as a combination of ingredients such as plants and oils that do not provide nutritional value.
Erythritol:
Erythritol is a sugar alcohol that helps to sweeten flavor while not adding calories.
Glucose Polymers:
Glucose Polymers are simple sugars that are an additive to other products to provide an energy boost.
Sucralose:
Sucralose is another non caloric sweetener. Sweeteners that do not contain calories are not broken down by the body.
Acesulfame Potassium:
Acesulfame Potassium also known as acesulfame is a nom caloric sweetener that is claimed to be 200 times sweeter than table sugar.
Silicon Dioxide: 
When added and used in supplements this additive prevents ingredients from sticking together by absorbing excess moisture, in this case helping the powder to not clump. Most noteworthy, Consumers should not take out the silicon packets, included in the container, because the powder may clump.
Sodium Caseinate: 
Sodium Caseinate is a protein found in mammals milk and is used as a food additive for industrial purposes such as product consistency, flavoring and nutrient.
FD&C blue lake #1:
FD&C blue lake #1 is a disodium salt made from a coal tar derivative that helps to color food. Also , when mixed with yellow it can produce green tint.
FD&C Blue #1:
FDA has approved FD&C Blue #1 water soluble coloring dye so it can be added to foods.
 

Contains:

Milk. Produced in a factory that may also process ingredients containing egg, fish, crustacean shellfish, tree nuts, peanuts, wheat and soybeans.

Where can you buy it? 

Customers can buy it for $36.96 on Amazon and from experience it lasts around 5 months taking as much as 1-2 scoops a day. Amazon has it for less then most other retail sellers.

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The Power in Never Missing a Monday Workout!?

The Power in Never Missing a Monday WorkoutThe Power in Never Missing a Monday Workout!?

 Have you ever heard the phrase “Never miss a Monday workout!” ? It’s more than just a motivating quote. It can set the tone for the whole week and your more likely to workout again on Tuesday-Friday! I’m going to share with you all my weekly routine. Its important to workout a different every muscle group everyday so that you don’t overwork one area and become injured.

Example Weekly Workout Schedule

Monday: Arms
Tuesday: Back and Shoulders
Wednesday: abs and cardio
 Thursday: Booty, booty, booty
Friday: Leg day! yes you have to haha and dont forget your calves
Saturday : Cardio or Yoga
Sunday : Rest or Stretching Yoga

Top Reasons to Not Miss a Monday Workout

1. Your more likely to workout the whole week if you start Monday
2. Wearing yourself out leads to better sleeping patterns
3. Exercise lowers anxiety
4. Exercise lowers depression
5. Working out helps boost energy levels
 I love working out in just a sports bra but I would never go into a gym and do it which is another great reason to start your own gym in your house ! So you can wear whatever you feel comfortable in. I find that it helps me stay motivated when I can either see muscle growing or I can tell if I’ve been slacking. I plan to start creating some workout videos to put out on Mondays!
The Power in Never Missing a Monday Workout

Nike Pro Sports Bra// Nike Training Gloves// Nike Thermal Running Pants// Nike Running Shoes

 

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All You Need to Know for Starting a Home Gym Right Now

How to Start an Apartment or Home Gym

Home Gym      

Today I want to share how and why I started my own home gym. Plus, I will list five reasons why you should too! After spending many years of expensive gym memberships and locked in contracts I decided I was finally going to start my own gym because it would allow me to save money, fit my schedule, be in my home, be the best investment I can make, and of course health reasons!
Note: This post contains affiliate links. This means that I may receive a small commission (at no cost to you) if you subscribe or purchase something through the links provided. You will never see me post a link to a product or service that I don’t use myself or truly love!
Home Gym

How to get a Home Gym for FREE

Yes, you read that correctly, for free! If you have a little (maybe a lot) of patience and are old enough to sign up for a Dicks Sporting Goods Credit Card you can get all your equipment for free from their Dicks Sporting Goods Credit Card Scores Points! It will take about two or less years depending on how much you use your credit card. I put everything on it from groceries, gas, and you can even put bills (utilities, Netflix, etc) on your card which I suggest you pay off right away. Earn one point for every dollar spent. 300 points = $10. You will need Below I have broken down what you will need for your basic home gym. All of the following prices are based off of Dicks Sporting Goods products.

Dumbbells:

(2) 5lb at $5.49 each = $11.98

(2) 10lb at $10.99 each = $21.98

(2) 15lb at $16.39 each =$32.78

(2) 20lb at $21.79 each = $43.58

(2) 25lb at $27.29 each = $54.58

(2) 30lb at $32.69 each = $65.38

(3) 35lb at $38.19 each = $76.38

Total for Dumbbells: $306.66

Total money spent/Points Needed:  9,300

Plates:

(4) 2.5lb at $2.99 each = $11.96

(4) 5lb at $5.49 each = $21.96

(2) 10lb at $10.99 each = $21.98

(2) 25lb at $27.29 each = $54.58

(2) 45lb at $48.99 each = $97.98

Total for plates: $208.46

total money spent/points needed: 6,300

Kettlebells:

(1) 15lb at $29.99 each = $29.99

(1) 25lb at $44.99 each = $49.99

(1) 35lb at $79.99 each = $79.99

(1) 45lb at $89.99 each = $89.99

total for kettlebells: $249.96

total money spent/points needed: 7,500

Bars:

(1) Barbell at $79.99 each = $79.99

(1) Barbell Pad at $14.99 each = $14.99

(1) Curl bar at $62.99 each = $62.99

total for bars: $157.97

total money spent/points needed: 4,800

Mats:

(2) Yoga mats at $21.99 each = $43.98

total for mats: $43.98

total money spent/points needed: 1500

Stability Balls(sizes vary on your height):

(1) 55′ inch ball at $24.99 each = $24.99

total for stability balls: $24.99

total money spent/points needed: 650

Equipment:

(1) Bench at $179.99 each = $179.99

total for equipment: $179.99

total money spent/points needed: 5400

 

Total Cost: $0

Total Savings: $1,172.01

Total points: 35,450

Total Spent on Credit Card: $35,450

This would be about the equivalent of you putting a car your credit card. However since your credit line may vary from $1,000 to $8,000 or more, you can see how it could take you a while to get all of this equipment. Even if you put $5,000 on your card per year for groceries and gas you could get this home gym in about 6 years. Getting it in intervals has its pros in the sense that you will get re-motivated every time you get a new piece to your gym.

 

Reasons to start a Home Gym

1. Saving Money

In the long run you will save an enormous amount of  money by buying your own equipment. In the beginning it may seem like a lot to invest but that will turn into long term savings of monthly and/or yearly fees that you won’t have spent on gym memberships since you were smart and invested in your own gym! You will also save money by not having to drive to the gym, hidden gym, joining fees, and cancellation fees. Your whole family can enjoy your home gym which cuts down individual gym fees or family gym plan fees!

2. 24/7 Availability

Whether your a morning person, midday, or night exerciser you’ll never have an excuse to miss a workout, even if it’s for 10-15 minutes. Your more likely to workout when there is bad weather because you will not have to drive in the rain or snow.

3. Doesn’t have to take up a lot of space!

Starting a gym in your house does not have to take up a lot of space if you do not want it to. I was excited to find this weight rack that has three levels for storage of dumbbells, kettle-bells, weight plates and even medicine balls because it stored so much in such little space. Its perfect for small apartments and can fit into any bedroom.

4. Easy to afford / Great Investment!

Biggest tip for people who say they don’t have the money: BUY PIECE BY PIECE
I have been buying weights piece by piece, so there has been no excuse for me that it is too expensive when I buy as I can. It’s great if you can buy everything all at once and save money that way, but I find it easier for me to by piece by piece. Its motivating as well to keep getting a new piece of equipment from time to time to keep my exercises new and interesting. Some things that I have put into my gym space that are not pictured : fan, mirrors (I got these off of Craigslist for free), and resistant bands. Another way to afford a home gym is to put all the money you were going to spend on a gym membership towards equipment!

5. Health Lifestyle!

Exercise helps you fight off a ton of diseases such as diabetes, heart disease, obesity, and the list goes on. Having a healthy lifestyle will help you save money on hospital bills and prescriptions from small cold antibiotics to more serious medicines. Exercise delivers endorphins to your brain and boosts your mood helping with depression and anxiety. Along with these benefits it helps you sleep better and gives you more energy.
Dumbbells
 Kettle-bells 10lb Kettlebell // 15lb Kettlebell//20lb Kettlebell//25lb Kettlebell//35lb Kettlebell//45lb Kettlebell//55lb Kettlebell
Weighted Plates

Gym Check off list:

1. Dumbbells 5lb to 45lb
2. Plates 2.5lb to 45lb
3. Kettlebells 15lb ,25lb ,35lb 45lb
4. Stability Ball
5. Yoga Mats
6. Curl Barbell
7. Bench
8. Steps
9. Mirrors
10. Resistant bands
How to start a Home Gym
 Weights Storage Rack//Stability Ball //Purple Yoga Mat
Leave in the comments below about what is your favorite equipment to use at home!

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