Fitness Challenge! Welcome to the fifth day of this Fitness Challenge series to get back into working out and learn how to lift! My goal for the next 30-days is to show you how to break muscle groups up into workout days, my favorite exercises, […]
Fitness Challenge! Welcome to Week One Day Six of this Fitness Challenge series to get back into working out and learn how to lift! My goal for the next 30-days is to show you how to break muscle groups up into workout days, my favorite […]
Week One Day One
Welcome to Week One Day One of this Fitness Challenge series to get back into working out and learn how to lift! My goal for the next 30-days is to show you how to break muscle groups up into workout days, my favorite exercises, and tips on form!
The following is the schedule for this program:
Sunday – Rest
Monday – Chest, and Abs
Tuesday – Back (Lower)
Wednesday – Cardio
Thursday – Arms
Friday – Legs
Saturday – Back (Upper)
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.
Side Lateral Raise + In and Outs
Start in a standing position with your dumbbells in both hands. Breathe in as you raise your dumbells to become parallel to your shoulders. Next, bring your dumbbells into towards your chest while still keeping your elbows up and parallel with your shoulders. Bring your dumbells back out and hold for a second before lowering your dumbbells back down to your side while you exhale. Take a 30-second rest between sets of 100 repetitions before moving on to the next exercise. TIP: I like to break my 100 reps into 25 reps and do it for four sets.
Front Lateral Raise
Start in a standing position with your dumbbells in your hands in front of your thys. Breathe in and lift your hands until they are parallel to your shoulders. Slowly lower down to the starting position while breathing out. Repeat for 100 repetitions and then take a 30-second break in between sets before moving on to the next exercise.
Jab, Jab, Hook
Start in a standing position with your dumbbells in both hands. Raise your left arm to protect your face and jab with your right arm. Make sure when you jab that your elbow is parallel with your shoulder and you jab straight out. Alternate to the other side. With your right arm swing out keeping your elbow paralell with your shoulder, this can be difficult until you have the form down so be careful to not let your elbow drop! Take a 30-second rest and repeat for 100 repetitions before moving on to the next exercise.
Start in a standing position with your feet shoulder width apart with your dumbbells in front of your thys. Slowly raise your hands and breathe in as you create a 90-degree angle with your elbow. Keep your elbows close to your sides as you slowly lower and breathe out. Repeat for 100 repetitions and then take a 30-second break before moving on to the next exercise set.
Start in a standing position with your feet shoulder width apart. Raise your dumbbells above your head while breathing in and lower them behind you to make a 90-degree angle with your elbows. Slowly raise them above your head until they are directly above you as you breathe out. Repeat for 100 repetitions and then take a 30-second break before moving on to the next exercise set.
Leave a comment below if you’re in on this 30-day challenge and complete Week One Day One !!!
Fitness Challenge! Welcome to the second day of this Fitness Challenge series to get back into working out and learn how to lift! My goal for the next 30-days is to show you how to break muscle groups up into workout days, my favorite exercises, […]
GNC Amplified Wheybolic Extreme 60 Original Protein Powder
What are the benefits of protein powder and how much do I take?
Benefits of taking protein powder include building lean muscle, encourage weight loss, increase metabolism, and provide nutrients which can leave you feeling full. The recommended daily value is 1 to 3 scoops for a shake depending on your goals. I use one scoop because I am looking to lose weight and also create lean muscle. If you would like to bulk up, I suggest using three scoops for a serving. Take daily for improved strength, recovery, and stamina.
So, What’s in it and what do those vitamins do?
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:
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 fats are the sum of saturated and unsaturated fats in food.
Saturated fat is a type of fat containing fatty acid molecules without double bonds. It is considered to be less healthy in a person’s diet than unsaturated fat.
Cholesterol is a compound of the sterol type found in body tissue. It is important to create cell membranes and precursors of other steroid compounds, however, a high proportion in the blood of low-density lipoprotein is dangerous and is associated with risk of coronary heart disease.
Total Carbohydrates contain two different types of carbohydrates, which are dietary fiber and sugars.
Dietary Fiber is the indigestible portion of foods that comes from plants.
Although added for flavoring, Sugars are a sweet crystalline substance obtained from various plants that turn to fat.
Protein is a class of nitrogenous organic compound that consist of large molecules that are made of amino acids. Protein helps structural components of the body including muscles and hair.
Calcium is denoted by the atomic number 20, a soft gray metal. It aids in the process of strengthening teeth and bones.
The benefits of Sodium range from assisting muscular contraction, transmission of nerve signals, regulating blood pressure, regulating blood volume, and maintains proper bodily fluids levels.
Potassium aids in boosting the nervous system and maintains electrical conductivity in the brain, helps maintain hydration, maintains muscle and nerve function along with bone growth, may help prevent strokes, prevents muscles from cramping, and stabilizes blood sugar levels.
Amino Acids help to maintain healthy muscles and repairs tissues. Below are additional examples of amino acids and their benefits.
Glutamine (as Whey Protein Isolate, Hydrolyzed Whey, Micronized L-Glutamine):
Glutamine is an amino acid that helps to prevent muscle and tissue breakdown while also helping wound healing.
Arginine ( as Micronized L-ArginineWhey Protein Isolate, Hydrolyzed Whey)
Arginine is an amino acid that can help in the process of hyperpigmentation and building collagen.
Leucine (as Why Protein Isolate, L-Leucine, Hydrolyzed Whey)
Another amino acid that helps with stimulation of muscle protein synthesis.
L- Carnitine (as L-Carnitine Tartrate)
L-Carnitine helps aid in weight loss by transforming fatty acids into energy for muscles.
Amino Acceleration System
“Features an amino acceleration system0 a digestive enzyme blend provides a 12% greater protein breakdown for improved amino acid uptake. This digestive enzyme blend is designed to accelerate the availability and absorption of amino acids to be efficiently used by the muscles. (GNC Amplified Wheybolic Extreme 60 Original Container).”
Enzyme Matrix Blend
Amylase, Protease, Lipase:
These are the main vital enzymes that help in food digestion.
CerCalase was formulated in order to combat anti-nutritive effects of non-starch polysaccharides and allows the absorption of nutrients.
Peptidase is an enzyme that breaks down peptides, or long chains of protein, into amino acids.
This enzyme helps to prevent bloating from foods high in carbohydrates.
This enzyme helps to digest glucose molecules from complex sugar-based chains or simple sugars.
Found in Pineapples, Bromelain is used to reduce swelling, pain, and can improve knee function.
Another carbohydrate-digesting enzyme is Invertase. It splits common table sugar into glucose and fructose.
Lactase is an enzyme that helps with a range of problems such as lactose intolerance, bloating, Irritable Bowl Syndrome, digestive irritation, and issues.
This formula helps to break down proteins.
Carbogen helps to increase blood glucose levels while keeping lactic acid down.
Whey Protein Isolate:
There are three different types of proteins. Whey protein concentrate, whey protein isolate, and whey protein hydrolysate. Why protein isolate has had its fat and lactose removed. It is usually 90% protein whereas concentrate only has 30% protein. The benefits of Why Protein include but are not limited to, aiding in weight loss, lowering cholesterol, and lowering blood pressure and the risk of getting cardiovascular disease.
Hydrolyzed Whey comes in an ultra pure form of whey protein that delivers protein to the muscles quickly. It is ideal to use post workout because of its rich amino acids.
Cocoa (Processed with Alkali)
Alkali is the process of treating cocoa with the end results of reducing bitterness and increasing flavor. Flavanol content may be reduced in this process, which can help cardiovascular health so it is important to look for higher levels of cacao which coincide with levels of Flavanol.
Natural and Artificial flavors
This determines the flavor of the protein powder.
This is a type of soy that helps dissolve fat and cholesterol because it contains choline. This process helps regulate your kidneys, liver, and even gallbladder functions. It is essential to your health, but your body does not make add quest amounts.
Polydextrose is a synthetic polymer of glucose and is a soluble fiber.
This is an artificial sweetener added for taste.
Another artificial sweetener that is used to increase flavor.
Milk helps to promote healthy bones and teeth by providing calcium.
Soybeans are full of protein, B Vitamins, and minerals.
Where can you buy GNC Amplified Wheybolic Extreme 60 Original?
Customers can purchase GNC Amplified Wheybolic Extreme 60 Original from Amazon here.
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 […]
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, […]
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.
(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
(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
(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
(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
(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
(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
2. 24/7 Availability
3. Doesn’t have to take up a lot of space!
4. Easy to afford / Great Investment!
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!
Gym Check off list:
2. Plates 2.5lb to 45lb
3. Kettlebells 15lb ,25lb ,35lb 45lb
4. Stability Ball
5. Yoga Mats
6. Curl Barbell
10. Resistant bands