Train With Jay

Workout of the Week – Back and Chest Focused

Workout of the week
22 Jan

Your Guide to a Sexy and Strong Back

Workouts can get stale but I am hoping that I can motivate you to get back into the gym or change/ try something new! In any event if you are here just out of curiosity, then thank you for the visit!

With all the changes my body has been going through I decided to take a different approach. I am still working on a timer for time under tension (reference Week 1 of Dropping 20 in 20). 5 exercises 30 seconds each…although that has a changed a tad. I aim to get at least 15 reps per exercise (lifting) then move on to my cardio part of the circuit which has been kettlebell swings. My jump rope broke :/ BUT! I purchased a new one. Below is my current split.

Monday: Legs Heavy
Tues: Back/Chest
Wed: Off
Thursday: Shoulders
Friday: Legs detail

I have stopped training arms because my arms are always big no matter what I do…Below is my current Back and chest routine that I will be running for the next 3 weeks.

Back and Chest


Warmup: 100 pullups 4×25 (assisted)

REMEMBER ALWAYS GET AT LEAST 15 REPS BEFORE MOVING ONTO YOUR CARDIO EXERCISE.

2 Sets
30 Seconds: Kettlebell Swings
30 Seconds: Rope pulldowns
30 Seconds: Kettlebell Swings
30 Seconds: Rope pulldowns
30 Seconds: Kettlebell Swings

4 Sets
30 Seconds: Kettlebell Swings
30 Seconds: 1 Arm machine rows (left)
30 Seconds: Kettlebell Swings
30 Seconds: 1 Arm machine rows (right)
30 Seconds: Kettlebell Swings

4 Sets
30 Seconds: Kettlebell Swings
30 Seconds: Underhand Iso Row (left)
30 Seconds: Kettlebell Swings
30 Seconds: Underhand Iso Row (right)
30 Seconds: Kettlebell Swings

2 Sets
30 Seconds: Kettlebell Swings
30 Seconds: Cable Chest Press (Seated)
30 Seconds: Kettlebell Swings
30 Seconds: Cable Chest Press
30 Seconds: Kettlebell Swings

2 Sets
30 Seconds: Kettlebell Swings
30 Seconds: Incline Chest Press (with the bar)
30 Seconds: Kettlebell Swings
30 Seconds: Incline Chest Press
30 Seconds: Kettlebell Swings

2 Sets
30 Seconds: Kettlebell Swings
30 Seconds: Machine Pullovers
30 Seconds: Kettlebell Swings
30 Seconds: Machine Pullovers
30 Seconds: Kettlebell Swings

Some links are variations, if you have any specific questions on the exact exercises I used please feel free to email me.

Are you ready to build a strong and sexy back? Contact Jeanice for more info.

Dropping 20lbs in 2020 – Week 1 – The Best Leg Workout

leg and glutes
11 Jan

Dropping 20lbs in 2020

Dropping 20lbs in 2020 – Week 1 – The Best Leg Workout

Welcome! to Week 1 and boy do I have an amazing leg and glute routine for you! To preface this all I gained 20lbs within the last 2 years. It had nothing to do with my lack of commitment, laziness or food intake but my metabolism shutting down.

I was able to stop counting macros and stay lean…BUT, I noticed the weight creeping on slowly. It was odd for me…I have not been this heavy in years. I tried everything, new leg and glute routines, different cardio, different styles of eating and boooooy nothing was working. I kept doing the same thing over and over…Moving more and eating less and well NOTHING! So now what? Change was the answer.

The Plan

In the next few weeks, I will be documenting my new training protocol, nutrition, supplements, sleeping patterns and overall just a new path to get this fat loss on the move! My YouTube Video will document most of what I am doing but I know at times getting to the damn workout is the interesting part! I will no longer be eating out unless it is a cheat meal. A cheat meal will not be every week but rather every 3 weeks.

That will give me time to asses my plan and photos to make sure I am right on track.

Leg and Glute Routine

Currently I am doing a 4 day split, ALL leg and glute dominant.
3 out out of the 4 days I train upper body along with leg and or glute. The 4th day I generally only do abs and legs/glutes. (My YouTube video states why). OK, Jeanice stop typing away…Here it is my glute and leg routine, remember this is only 1 day of the routine…Check back weekly to see how I change things up.

I do circuits of 5 exercises back to back to back etc…with a 30 second brake. This circuit training goes for about 30-40 minutes depending on how I am feeling…The circuit goes like this.

30 seconds cardio (which usually for me is jump rope, kettle bell swings and or jump squats.)
1. 30 seconds cardio
2. 30 seconds lifting
3. 30 seconds cardio
4. 30 seconds lifting
5. 30 seconds cardio
6. 30 seconds break

Circuit 1 (Perform 2-4) Times
1. 30 seconds jump rope
2. 30 seconds split squats (left leg)
3. 30 seconds jump rope
4. 30 seconds split squats (right leg)
5. 30 seconds cardio
6. 30 seconds break

Circuit 2 (Perform 2-4) Times
1. 30 seconds jump rope
2. Hyperextensions/Step ups (can be weighted)
3. 30 seconds jump rope
4. 30 seconds ab exercise (usually weighted)
5. 30 seconds cardio
6. 30 seconds break

Circuit 3 (Perform 2-4) Times
1. 30 seconds jump rope
2. Adductions
3. 30 seconds jump rope
4. 30 Side Steps with a Band
5. 30 seconds cardio
6. 30 seconds break

Circuit 3 (Perform 2-4) Times
1. 30 seconds jump rope
2. Abbductions
3. 30 seconds jump rope
4. 30 Side Steps with a Band
5. 30 seconds cardio
6. 30 seconds break

Click here to see my workout on YouTube

Are you ready to drop 20lbs in 2020? You can get a start on it with this crazy glute and leg routine! Click here to contact Jeanice for a custom plan.

*Update* So my focus has changed recently due to coming down with the flu early January (no it was not the Corona Virus). Yeah it sucks so bad! I still pretty much train the same but due to the recent events of covid-19 I now train at home and outside like most.

OK, so what now. For the last 3 months or almost 3 months I have been eating a modified Carnivore diet. My diet consist mostly of beef, eggs and salmon…Some days I do consume cheese but most days I do not. I also do incorporate protein shakes because they work for me. You do not by any means need to drink protein or whey shakes, I do not mind the break from eating so much honestly. A couple scoops of whey goes a long way! (Hey! that rhymed) It also breaks up the monotony from the diet.

If you are looking for a sexy diet, Carnivore is no way to go. There is no one size fits all diet plan. Different things work for different people and getting to know your body is probably one of those most exciting processes!

I am no longer tracking calories but am paying attention to my hunger cues. I started with quite a bit of food and started to slowly remove food as the weeks went on. I like the ease of this diet, no planning is really necessary…well you just eat meat and fish if you’d like.

I started with some apples in the beginning of the diet. I would remove an apple, then another apple…maybe some chocolate to where I was just consuming fatty protein. AAAnnnnnd that is kind of where I am now….eating fatty protein, and slowly and I really mean slowly removing things. I just started to eat leaner cuts of meat and fish, only eat when I am hungry and sometimes not…and surprisingly enough my appetite has change tremendously. My hunger is pretty stable unless it is that time of the month and I get full pretty quickly after a FREE MEAl, the days of a dozen wings, a Bacon Cheeseburger with fries and a dozen donuts is over…and oh a diet coke ;).

I really know how to control that one meal now, where before I was not able to. I just would keep going until I felt like I was going to puke. That is something that took me a long time to learn…But I am happy with the progress I have made. I promise this is something you will be able to manage as well with a little time and effort. I know that was a lot to swallow.

In conclusion things change, right now this is what is currently working for me! Happy 2020 to all , stay positive, reprogram your mind and focus on YOUR GOALS!

Talk Soon – Jeanice

(Side note : As an Amazon Associate I earn from qualifying purchases.)

The Best diet after the Holidays 2020 Edition

The Best diet after the Holidays 2020 Edition
04 Jan

The holidays officially end Jan 1st in the dieting world, the holiday binge is long gone. Now what? Should I do cardio? weights? change my diet? Take classes? Your mind gets filled with ideas you see FREE this FREE that. 1000 calories burned. So what are your next steps?

Here is the best answer, READY? Do whatever makes you happy. That easy right? Not really. A sound program with weights, cardio and diet tweaks will help get that holiday weight gain off…oh and a little effort and hard work.

Below are some of the best tips (in my opinion at least) to clean up your diet after the holidays:

Accept that you binged over the holidays and move on
The Holidays are a time to kind of not care.

1. Realize it’s OK that you ate too much during the holidays

I stress to my clients that it’s OK that MAYBE you did eat too much, So what? embrace it and move on. Realize the holidays are 1 month out of 12 months of the year, It did not take you a month to lose weight (if you have been on a calorie restricted diet before), A month sure as hell won’t get you chubby either. Spend time with your love ones, eat, drink and be merry! NOW I have heard cases where people eat plate after plate, day after day and the weight piles on…Now yes that can be a situation for fat gain! The holiday’s although is a month, it’s not a month straight. You have a few days here and there where you can indulge not all 30 or 31 days.

2. Get your diet in order

Get your diet in order

This is where it gets tricky, there are so many approaches! Tracking macros is great when you are a beginner, but once you have the gist of it, tracking is not necessary (unless you are in contest prep).

So is macros the best diet after the holidays? Paleo, Vegan, Vegetarian, who knows? The diet I find best to work is the diet you can see yourself eating for the rest of your life. It can seriously be as easy as the popular IF (Fasting) where you set a time limit to when you eat, eliminating soda, having 2 donuts instead of 3. SERIOUSLY, whatever works. Stick with one plan for at least 8-12 weeks and really asses the progress, giving up after a few weeks don’t do anything but leave you more frustrated.

Fine what works and stick to it! For a custom plan, contact me here.

Get Moving Again

3. Get Moving Again!

During the holidays moving less and eating more does happen. It happens to everyone! So don’t beat yourself up because of it. The worst thing you can do is stop movement all together. I know it can be hard to get back on the horse after numerous days off from the gym, eating a lot of yummy goodness and overall just a feeling of laziness. If you need to start walking just to get you back up, I say go for it!

I know I preach walking all the time, walking will burn calories and it’s more movement than exercise. I can honestly say I walk EVERY morning for at least 30 minutes, if its too cold get a treadmill, walk around in a circle, clean the house…You can get that movement in. No excuses!

4. Aim for Whole Foods

Aim for Whole Foods

Whole foods are more satiating , one ingredient foods I like to call them. Whole foods have health benefits (which you should always be aiming for). Macros are great sure, you can fit in treats. But you want to aim for food that mostly benefits the inside not necessarily your aesthetics all the time. I like to see the quality before I see the quantity of anything.

I want to preach over and over again just because you look good does not mean you are healthy on the inside and vice versa. 6 packs do not equal healthy.

Small Steps when it comes to dieting

5. Small Steps

Don’t go into your diet plan and eliminate all carbs, only eat fruit, no meat, food only before 6. Go at a snails pace, remember it’s a marathon not a sprint. Stick with a plan for 4-6 weeks and re-evaluate your progress.

Ever hear the quote the faster you take the fat off the faster it will come back on? To some degree well that is true. You don’t want to approach fat loss fast. Take your time and do it right. I see it time and time again where people will starve themselves, do crazy amounts of cardio, take all the fat burners and by the time they need to lose that last bit of fat they have NO WHERE TO GO!

Eat when Hungry

Are you really hungry? or just eating out of boredom? Seems like the more I speak to people the more I hear “I eat out of boredom.” Weird but not really. When times like that arise find something to distract you. Read a book, take a walk, drink some water and really evaluate if you are truly indeed hungry. Is it just a craving? Is it that time of the month? Did you see it lurking out of the cabinet? Is it staring you in the face? Or all of the above?

I noticed when I am extremely busy food is not even a thought. There are days when I barely eat and other days when I feel the food is just NEVER ENOUGH! as if a hole in my stomach just appeared there and there is no way the food is entering my belly. Food is great and you need it to perform well, think, function and give your body the necessary nutrients. But make sure you are always eating for a purpose and not just out of being bored.

Don’t get me wrong I have been there where the bag of chips has become my best friend and then I wonder why I have the worst stomach ache known to mankind…All I am saying is this, mindless eating happens. Just try and be more mindful.

Happy Diet 2020!

Are you ready to start your 2020 goals? Contact Jay for a more custom plan.

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