My terrible week may 20-26th

So guys, I must say this week has royally sucked. I hurt my back really bad in the beginning of the week so I went really light and I didn't do legs. This really messed me up and I was no good until Friday :/ Hopefully this week I'll be able to get myself together in the gym and be able to go hard and shock the muscles a bit. I had a really weird pain in the lower left side of my back, I must of pulled something.

Flex Friday! !

3 top reasons that diets fail!

1. You look at it as a punishment- Diets are meant for more then just losing extra pounds. It's meant to make you feel good, more focused, and of course healthier. You'd be surprised how eating healthy can change your outlook on a lot of things, how much more focused you are without all the fillers from bad foods, and how good overall you will feel. Instead of thinking about it as a terrible thing, think about it as a nutrition list. Don't eat the same thing over and over again make sure you switch it up. Trust me there are TONS of foods that are in your calorie range.

2. You eat to little- I hear so many people say "I can't eat I'm on a diet" So they basically starve themselves and then guess what? THEY GORGE UNTIL THEY CAN'T EAT ANYMORE A COUPLE DAYS LATER. Eat how your suppose to, don't starve yourself, because it won't last long. People have no idea what food can do physically AND mentally.


3. To much cardio- When people are losing weight, I see them just doing cardio and then doing some more cardio. Guess what? LONG periods of cardio for an hour or more turns your body catabolic which means you start to lose lean muscle. Now mainly women may be thinking right now "I don't care about muscle I just want to be skinny" well I don't know about you but I don't like my women flabby which is exactly what will happen when you lose lean muscle, its called skinny fat. You NEED lean muscle to look good and feel good not just skin. Make sure along with your diet and your weight training/class exercises your not doing to much cardio. Ever see people who lose a lot of weight and they have a lot of loose skin? That happens because of to much cardio and because of point number 2, eating to little.

10 healthy lunches for women and men

1. Chili Spiced Salmon Salad
2. Berry Goat Cheese Salad
3. Curried Chicken Salad with Apples and Raisins
4. Chicken Piccata
5. Open-Face Chicken Club Sandwhich
6. Double Plum Baked Chicken
7. Singapore Chicken Rice
8. Thai Spicy Beef
9. Chicken and Chickpea Stew
10. Tangy Pineapple Chicken



All of these recipes are targeted for your fitness goals of lean muscle and no fat, Enjoy!!

Anyone else feel stronger after a nice cheat meal?

So last night, I was just craving pizza lol... Well actually I've been craving it for a good week and a half now. I decided to get a pizza pie with a friend of mine, and I ate 6 slices LOL. Yeah I know super bad right? Well I thought it was good until I was sitting there pregnant with pizza. Today I went to the gym, and wow I just felt good. Felt strong, replenished, and all that. Anyone else ever feel like that after a nice cheat me?

Same circuit training workout

Hey guys, here's a sample circuit training workout you can do for some extra cardio. It gets the heart rate going and the blood pumpin!

Perform these exercises one after another with a 30-45 second rest between each. Each time you finish all four exercises then go again. Perform this 3 times.


Burpees 30 seconds
push ups 30 seconds
crunches 30 seconds
squat jumps 30 seconds

Current training split of May 2013

Monday-Chest/Back
Tuesday-Shoulders/Arms
Wednesday-Legs
Thursday-Chest/Back
Friday-Shoulders/Arm
Saturday-Legs
Sunday-OFF


-Monday-Friday I perform abs
-Four sets with each body part
-First set always warm up
-Fourth set always heavy 4-6 reps

A couple of good things about casein protein

Some people may wonder what casein protein is when they are going to pick up their new jug of whey protein. Casein protein is actually pretty essential depending on how into fitness you are. Ever wonder what happens to your body when you go to sleep? Your not eating every 2-3 hours so your body goes catabolic right? Yeah sadly (even though sleep is important) so here are two things casein protein is good for.



BEFORE BED- Before bed is the main reason people take it. If you have a shake before bed it is a "long lasting" protein so it helps your body from not going catabolic while you sleep.


AS A SNACK- If your on the go and forgot your snack and are scared your going to go over the 2-3 hour limit of not eating, casein is great. Since it is long lasting it will act like a little snack, whey protein will to but you have less time to get something else in your stomach since whey protein is fast absorbing and your body digests it very quickly.




If you got a couple bills to pay and moneys kind of hard for you at the time you need it here is an alternative. Take your whey protein and mix it with milk. Since milk is a slow digesting product it will act KIND OF like a casein. The whey is fast absorbing but the milk helps it counter act a little. That's just a suggestion if you don't have the cash to buy the casein at that time.

My wheels: P

Why flexing/posing IS actually important for your gains.

So, you ever see those people in the gym just flexing and posing in front of the mirror? Yeah some of them may just be show offs but some may also be doing it because they know their stuff. Did you know that Flexing/Posing between each set actually HELPS with your striations and vascularity? Yep. Arnold said it himself "Your chest will never have the amount of striations it could have if you don't flex" this goes for men and women and every body part. Legs, chest, shoulders, arms, back. Flexing actually helps! So in between your sets instead of just sitting there try to do some flexing then go to your next set, I bet it will feel a lot more painful ;]

Why cheat meals are important and what to remember

People may think, why are cheat meals important? There are two main reasons why I think they are.


YOU'RE BODY GETS USE TO GOOD FOOD- Yes believe it or not, you're body will get use to the process. Ever wonder why you go to the bathroom more after you eat bad food? (Yes it sounds gross but its true) It's because you're body needs to flush out all the bad, after all what's coming out of you is considered "waste". If you're body gets to use to not pushing that waste out, it will stop. You want it to push that waste out because you want to continue to get the bad out of you and keep loosing weight.


YOU NEED TO KEEP YOURSELF SANE- How many of you go on a strict diet, are good for about a week or two, than go and pig out on food because you feel like you're going crazy? Yes its not only you who feels that way! Food does something to our minds, kind of controls it in a sense. If you don't have any bad foods you will go crazy and gorge yourself. If you have 1 cheat meal a week you will keep yourself sane. Think of it also as a reward for all you're hard work. One cheat meal won't hurt you're progress, it will in a sense improve it!



Remember with you're cheat meals though, they are cheat MEALS not cheat let me go out and eat all I want.


1. Don't gorge yourself.
2. A cheat meal is 1 or 2 slices of pizza and a diet coke NOT a whole pie and a whole liter of pepsi.
3. Try to have it early in the day, not late or right before you go to bed.
4. KNOW WHEN TO STOP, don't eat 4 cookies then say "omg I need more" and eat the whole box.

This is 10 percent luck, 20 percent skill, 15 percent concentrated power of will, 5 percent pleasure, 15 percent pain, and 100 percent reason to remember the name!

Jerzfit is officially up and running!

Check me out guys! www.jerzfit.webs.com


I'm going to be doing some online coaching which I'm pretty excited about.