5/8/12
Get your Training on today!
Its close to Bikini time!!! Make a move and messgae/call or email me me for info on training that booty into perfect shape that NO man can resist!
Msg me here, or my Fan page Facebook.com/BodybyJess
4/27/12
Blog Talk
I love watching the Dr.Oz show. I watch with full enthusiasm to see whats new, what works and what doesnt. Yesterday I watched and found a fabulous smoothie that gives you all the veggie nutrients you will need in a day! The article I found online about the recipe is called: Supercharged Drinks to Make You Look Young. Here is the recipe I cant wait to try! Enjoy your HEALTH everyone 
**Glowing Green Smoothie for Radiant Skin**
This smoothie supplies you with the energy, vitamins and minerals to give your skin a youthful, sexy glow.
Ingredients
1 1/2 cups water
1 head organic romaine lettuce, chopped (about 6 cups)
2 stalks organic celery (about 1 1/2 cups)
7 cups of chopped spinach
1 organic apple or pear, cored and chopped
1 organic banana
2 tbsp of fresh lemon juice
Directions
Add the water and chopped head of romaine to the blender. Starting the blender at low speed, mix until smooth. Gradually moving to higher speeds, add the celery and pear. Add the banana and lemon juice last.
4/26/12
Blog Talk
Just ran 4 miles today with my partner in crime again and yes it was a little tough at times to keep up. Running outside definatly rocks your body! But its GO TIME! So…there is no stopping!!! Only progression!
4/26/12
MEDICATION REAL TALK.
Be aware that I as a trainer ultimatly want you off medication pills for good. Most of your medications if not ALL cause “weight gain”among many other bad to ever worse side effects. Keep a better diet than you think you have and exercise, become more knowledgable in what you are eating and taking and get SMARTER! There is no reason to be on medication if you are taking perfect care of yourself! Arent you worth it????
4/19/12
Talking about BLOOD PRESSURE!!!!!!
This is a huge problem for todays generation and previous! Have you checked yours lately? Do you know what the NEW norm is suppose to be for a healthy blood pressure? It is now below what it used to be which was 120/80. Anything greater than 120/80 is bad for your health and your overall life! The majority of all people with high blood pressure are “salt sensative.” Also, things like stress & poor diet consisting of high saturated fats and sodium, too much alcohol consumption (more than 1 to 2 drinks per day), little to NO exercise, smoking and even adrenal thyroid disorders all contribute to high blood pressure. All these things can and will lead to a stroke or death! Please consult a doctor and check it regularly. If you have high blood pressure lifestyle changes must be made. Including losing weight, eating a low-fat,low sodium diet, exercising daily, limiting alcoholic intake and not smoking.
Stay healthy everyone and have a great day. XO
Hey Guys, Check your Insurance Company and see if they cover Visalus for up to 300$ on the wellness program. Blue Cross is doing it. I suggest getting on board if thats the case. Find info on Visalus @ BodyByJess.myvi.net . Have a healthy day my friends
Another CRAZY workout of mine. XO4×12-15 High Volume/pump week
Stimulate your muscles w a higher volume & rep range & a slightly faster rep speed. This type of work out is notorious for igniting a crazy muscle pump. Perform 4 sets of 12-15 for most exercises. Try to use the same weight for all sets and give yourself only 30-60 sec rests.
• Cable Bicep Curls 4×12-15
• Cable Pressdown 4x 12-15
• Resistant Bands( reg grip for 10 reps) drag curl for last 5 reps.
• Overhead Rope Extensions 4x 12-15
• Underhand Tricep Pushdown 4 x12-15
• cable Kickbacks ( no attatchment) 4×12-15
• Do this all as SuperSets with Abs btw.
STRONG, SEXY LEGS!!If you want sleek toned sexy legs for this summer..and well…lets face it..FOREVER then try this workout.
Warm up Cardio 5-10 Mins
Plie Squats – 4 sets of 30 reps (15-45 lb) DB * Use a weight that is challenging.
Advanced Glute Raises- 50 ea leg 10-15 lb DB * Place the DB on the back side of your Kneww and squeeze tight to keep in place then raise your glutes as high as you can and squeeze!
Walking Lunges (No Weight) * Around the room or Gym 2 x’s no stopping.
Leg Press – 25 -45 Lbs 4 sets of 25 reps *Use a challenging weight. S.S
Leg Extention S.S Step Ups * Use smith machine with Step ups for Advanced Version
Ball Ham Curls- Do 4 sets to FAILURE!!!
If you dont have time to get to the gym in the morning, jump start your day with these quick moves right out of bed!
* 50 Jumping Jacks
* 10 Pushups
* 30 Mountain Climbers
* 35 Sit ups
* 30 sec plank
* 20 Lower leg raises
Do this 2-4 times in a row!
Thank you Hamiltonradio.net and Rockhardchic.com for the amazing shout out!!!! Check it out everyone!
I am now training in Cape May County! Check me out in the local newpaper EXIT ZERO
WORKOUT CRAZEEE!!!!!
*Sets ranged from 3-5 sets and reps were around 15 depending on what I was going for.
Inner & Outer Thigh- 115 Lbs
Leg Press- 140 Lbs
Hack Squat – 50 Lbs S.S Calves
Plie Squat with Front Raise – 25 lb Plate
superset with Single Floor Glute Raise – 30 reps each leg.
Abs
Leg Extention- 50 lbs, 60 , & 70Lbs
Straight Leg Dead Lifts – 60 Lbs
Lying Ham Curl- 50 Lbs
Walking Lunges around the gym 2 X’s
Boxing!!! Lots of abs on the bosu and lots of lower body action for the last of my LEG WORKOUT!!! .
Health Benefits of PINEAPPLE!!!
Pineapple is Good for Colds and Coughs While many people often take extra vitamin C or drink extra orange juice when they have a cold, few consider eating pineapple. The benefits of pineapple when you have a cold or cough are the same as the benefits of orange juice, but there is an additional benefit of pineapple. Bromelain, which is found in pineapples, has been found to help suppress coughs and loosen mucus.
Pineapple is Beneficial also in the following condition :
- It is regulates the gland and found to be helpful in cases of goiter(enlargement of the thyroid gland).
- Dyspepsia (chronic digestive disturbance).
- Bronchitis (inflammation of the bronchial tubes.)
- Catarrh (secretions from mucous membranes).
- High Blood pressure.
- Arthritis (diseases of the joints)
- Fresh pineapple juice is also used in removing intestinal worms.
- Fresh pineapple juice has been used to combat diptheria and other infections of the throat or other parts of the body.
- Prevents nausea (includes morning sickness and motion sickness), Take 230 cc. of pineapple juice or papaya juice.
- Constipation
Weight Training Exercises for Women Over 50
Weight-bearing exercises help prevent osteoporosis by building bone mass; women 50 and older can use light weights. The American College of Sports Medicine recommends doing two sessions of resistance training a week. Combine that with at least three sessions of 30 minutes of cardiovascular exercise and light stretching to round out your exercise regimen.
Resistance Training Basics
Always do at least 10 to 15 minutes of cardio to warm up the large muscles of the body. Especially for resistance training, when you isolate specific muscle groups, it is important to complete a warm-up.
Work opposing muscle groups in each workout to prevent creating muscle imbalances. For example, exercise the biceps and triceps of the upper arm and the quads and hamstrings of the legs. This also helps burn fat faster!!!!!! Large mucsle group with small combined.
Upper Body Workout
Safely work all major muscles groups each week by dividing your resistance training so that one day you exercise the upper body and other days, the lower body. For example, for upper body strength, do eight to 10 reps of bicep curls holding 2- to 5-pound weights in each hand. Follow with the same number of reps for triceps kickbacks. Move to a wall and do wall push-ups by placing your palms on the wall and stepping your feet back 2 to 3 feet. Pressing your hands into the wall, lower your chest toward it, bending your elbows. Push the wall away with your hands for five to 10 reps. Rest.
Lower Body Workout
In women over 50, falling and injuring the hip joint is a common risk. Work the legs so you have a strong gait and reduce your risk for falling. Do lunges without any weight to start. Standing with feet hips-width apart, step the right foot forward so the knee is above the ankle. Step back and repeat with the left foot. Once you can do this easily for 15 reps, add 2-pound dumbbells in each hand.
Do standing squats to work the quads (front of thighs), gluteus maximus (back of hips) and hamstrings (back of thighs). Stand holding 2-pound dumbbells in each hand. Keeping the chest tall, bend both knees and lower the hips as if you were about to sit in a chair. Straighten the legs slowly and repeat for eight to 10 reps. Rest.
I have been asked to add my favorite ab routines!! Here ya go! Ill add more soon!
* Lying cable rope pullover 25-40lbs. Dont just crunch to middle turn ur body to ea side and crunch up! Then back to center with feet together in a triangle position and bring legs and arms up and back down to ground at same time together
* Decline Bench High 10-15 lb ball lying back 45 degrees elbows out move side to side for 1 minute!
*Decline Bench lying single leg raise 10lb plate. Start with hands back over head toward ground, left leg out, at smae time bring leg and arms straight up to tough and back down. Repeat other side.
** For advanced..keep leg out and to the side of the padding, this will give a small twist in the movment and increase difficulty when bringing arms and legs up!!!!! Repeat ea side! 4 sets 15 reps!!!
LIGHT WEEK FOR MONDAY QUADS/CALVES & ABS
Smith -Machine Squat: Set 1: 15 lbs ea side , Set 2 add 5lbs ea, Set 3 add 10ea, Set 4 add 5ea, Set 5 add 10 ea
One Legged Leg Extension: This is not a full extenion your leg will be extending to the top then down only 2 inches !!!!!! Keep it light weight!
Leg Press: Set 1: 45 lbs ea, Set 2-5 add 25 lbs each side every set.
SUPERSET w/ CALVE RAISES: 5 sets 15reps!
Hack Squat: Set 1: 25lbs each side, Set 2-5 add 10 lbs ea side.
Seated calve raises: 130 lbs
ABS : Four sets of 20 reps of the incline Crunch using straight arms with a 10 lb plate SUPERSET w/ Leg Raise and Crunch.
( The leg raise and cruch is performed using the 10lb plate if you are advanced to that . You will lying all the way down weight overhead left leg outside of the holder and the right leg is holding you up. You will then crunch up into a V like position with your arms and LEFT LEG. Switch sides after your 20 reps. )I will have a picture or mini vid up hopefully today to show you guys
My Workout today
Cable Chest Flys High/Middle/Low -2 sets each 15 reps each.
Single Arm Reverse Tricep Pulldown- 3 sets ea 15 lbs 12/12/10 reps.
Bosu Ball Abs.
Rope pull downs 6 sets 25 reps.
Tricep Bench Dips 25 lb plate.
Tricep Rope Extentions- 6 sets starting weight at 45lbs upping it 5 lbs each set then drop setting the weight for the last 3 sets.
Knee to Elbow Pushups S.S Mt. Climbers 3 sets.
Bosu abs.
30 mins Cardio
Warm up – Shoulder Press 15 lbs 2 sets 15 reps
20 lbs 4 sets 12 reps
front and lat raise super set 15 lbs 4 sets 12-15 reps
Rear Delt Fly -40 lbs 4 sets 15 /12/10 reps
45 mins hard cario!
My workout was not to crazy b/c the gym was just insane at that hour but I got it in!
