Today I only had 25 minutes to bomb chest and tris. I was between clients and felt sluggish but I used my imagination, instincts, time restriction and passion to enjoy what I love, to create one of my best workouts yet!
I started off light supersetting :
Tricep Rope Pushdowns 2×12 50 & 60lbs with
DB flat Fys 2×12 20 & 25lbs
Then I moved on to supersetting:
Tricep Bar pushdowns 2×10 70 & 80lbs with again my final two sets of DB Flys 30 & 35lbs
It was time to start pressing for upper chest so I hit the:
Incline smith machine press 3×8-10 90, 110 & 130lbs (of total weight not including the bar) & super-setted these with the:
Tricep dip machine (or plates on the lap if you don’t have a machine) 3×10-12 205, 225 & 255 lbs
Finally my Tri’s were pumped enough so I decided to finish with 2 final exercises for chest which I worked separately (not super-setted) knowing full well I’d still get a pump in my triceps. These were:
Dumbell flat bench press 3×10 45, 45, & 50. Once completed I hit the unassisted dip bar for chest and performed dips 3×12 (own bodyweight)
Work quickly between sets with little or no rest. Stretch when you feel the need and contact me for any questions you may have.
Days turn in to weeks, weeks to months and months to years, and if you’ve been consistent enough over years you will have lead a healthy, happy and successful life. Here’s how we do it at Ferra Fitness:
Keep your eye on people that are leaner, stronger and more muscular than you and are clearly within and within your grasp. “Hey, I can look better than that in 2 months if I’m committed every day”. Observe how they work out and ask questions.
Maintain constant mirror checks. You may be accused of being vain but this is another great way of assessing your progress and visualizing the new you. The best times to check are on rising and before bed and while you’re there, hit a few poses like some side chests, double biceps, glute and ab/thigh squeezes and a few hundred calf raises. You’ll get leaner and more flexible if you devote 10-15 minutes a day to posing.
Whenever you get the chance to be physically active, be it,. Whether its running errands around the city, mopping the kitchen floor, or mowing the lawn. Keeping on the go will help you burn more fat.
Every Sunday of each week write up an ‘I wont and/or ‘I will’ list and stick it to your fridge door. From the beginning of your program choose two ‘baddies’ each week to eliminate from your current meal plan or two good deeds to perform. Eg. ‘I will not eat any dairy products at all this week’ and ‘I will walk every day this week for 45 minutes. Once you’re where you want to be you can slowly introduce some dairy occasionally and ease up on the walking to 4 days a week. Start Monday OK!
If you really have to, junk out once a week (that’s one meal a week of one civilised plate) and that’s it. Enjoy it immensely and move on. Any other processed food that comes your way should be thrown in the trash, because lets face it, it’s better there than in your body.
Go on a mass grocery shopping spree (stock up for 1- 2 weeks) of whole, healthy foods and empty your shelves of all junk food.
Organize a photo shoot with your partner, trainer, friend or a photographer every 4 weeks. Your goal? To clearly improve each time.
Masta your Pasta
Growing up in an Italian household meant pasta for lunch, dinner and sometimes breakfast. Over the years my love for pasta has not fizzled, however I have widened my selections to include the following types:
Limit your servings to 1 metric cup daily, preferably for lunch, alternating the varieties below every day or two.
‘Tinkayada’ make delicious brown rice pasta including, spaghetti, spinach linguine and penne. Even though I am not gluten or wheat intolerant I find the rice pasta’s have less of a bloating effect and are easier to digest. Don’t overcook the rice as it turns very gluggy. Al dente is the way to go.
‘Vitaspelt’ organic whole grain pasta is an easy to digest alternative to regular pasta. I like the thin brown spaghetti which only takes 4-6 minutes to cook.
‘Quinoa pasta’ is light and gluten free and has more amino acids naturally than any other grain. It cooks quicker than brown rice and is tasty in soup or in a freshly made tomato sauce.
‘Papadini’ pure lentil bean pasta has more protein and iron than most pastas and a nice nutty hearty taste. Best eaten in a light broth with fibrous vegetables and fresh fish.
‘Eden’ 100% buckwheat soba noodles are another great gluten free alternative. Try them in a fresh cherry tomato sauce with garlic, onion and shrimp.
Stay tuned for more healthy pasta alternatives. Feel free to forward some of your own new foods and recipes.
Tutto a tavola!
If you work out Monday to Friday without a rest day, you deserve a weekend break . This time off will help your body and mind heal, recover and grow.
Taking a couple of days off doesn’t mean skipping meals and staying out til dusk. In fact its crucial that you eat consistently and simply relax your body and mind by engaging in activites that give you peace and happiness. Here are some suggestions:
1. Sleep in a few extra hours and treat yourself to a scrumptious brunch of lean organic turkey bacon or ham and organic eggs lightly fried in olive oil. Add in two slices of 100% rye or rice toast.
2. Go for a nature walk in your local park or reservation. Take in the environment and say hello to a few folk.
3. Visit friends and family you haven’t seen in a while, and talk about anything other than training and work.
4. Take a day or two off supplementation and have a break from coffee. Try some green tea, freshly squeezed vegetable juices, and drink seltzer and sparkling mineral for a change.
5. Forego a meal or two of protein. Instead eat a complex carbs and veggie dish like a vegetarian pasta/lasagna or veggie soup. If you feel you really need the protein add a small pouch of tuna.
6. Enjoy a glass of red with your steak, fish or pasta. Red wine helps you unwind and is packed with antioxidants which are great for your heart.
Most importantly view your time off as a step towards greater health and wellbeing and a fresh start come Monday.
There’s nothing like a BBQ Lunch or Dinner to top the day off without over indulging on excess carbs. The extra protein will spare (tire) you from carbing up empty calories like cookies, icecream, beer, and salted savouries.
Wild Salmon BBQ’d with eggplant, fire roasted red pepper and zucchini. High in protein and essential fatty acids and low in carbs.
BBQ’d Sirloin cooked juicey with thickly sliced mushrooms and onions. There’s nothing like a good steak & mushroom/onion combo that’ll give you energy and strength in and out of the gym and put red on those cheeks.
WholeFoods low fat organic chicken sauasages. Try an assortment and BBQ them up with some corn on the cob and foil rapped sweet potato. A great lunch tucker!
Skinless chicken drumsticks dabbed with tumeric and crushed red chilli pepper. BBQ these little beauts with fresh asaparagus and prepare a fresh salad of sliced beet, celery, fennel, tomato and cukes.
Aussie Lamb Kebabs (or bobs) speared with peppers, onions, zucchini, eggplant and mushrooms and sprinkled with Italian herbs. While thats BBQ’ing steam up some wild or brown rice and serve the babs over the rice.