Train With Jay

Workout at Home – 25 Minute Band and Body weight Workout.

25 Minute Workout Video
30 Mar
Click here to watch the video on YouTube

We all know that this a very trying time for everyone across the globe. Now is the perfect time to get in shape! So what now? Let’s get in shape together! I have made a 25 Minute Band and Body weight Workout video! You will be performing a full body workout! Remember to grab your water, hydrate and rest when needed.

Working Out at Home

Will you even get in shape? Of course you will. Following a workout video or videos has got many people in shape believe it or not. There has been so many Workout at Home series’s it is very difficult to keep up. But, please don’t take my word for it. Try it out yourself!

Resistance Bands

You will need resistance bands to complete this workout. Here are the ones I use in the video. If you find them cheaper, please feel free to get them elsewhere.

Body weight Exercises

You will be performing a few body weight exercises during this at home workout! So be prepared!

If you have feel faint, tired or uneasy remember to stop what you are doing!

Is the 2020 quarantine your time to get in shape? If you have any questions please feel free to email me.

– Jay

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The Ultimate Carnivore Diet (2020)

24 Mar

What should I eat on the Carnivore diet?

Click here to watch the full YouTube Video

Still having problems with what you should eat on the carnivore diet? Check out my latest YouTube video for some awesome recommendations on what to eat while on the carnivore diet.

I am aware that times are tough and right now it is a very interesting time to be the world. I am not saying the carnivore diet is the only way to go when it comes to building your immunity but it is an option.

I will say it repeatedly I am not a doctor but someone who believes in health and wellness. Remember a good diet, movement and sleep will keep your immune system up. Sleep will keep you focused and movement will keep you strong! Stay positive!

Below are some links that will hopefully help you on your journey.
At home kettlebell workout
Does Walking 10,000 Steps a day Burn Fat?
Working out While Sick – Is that Normal?

Carnivore Diet Meal Plan

Meat only diet, this can’t be healthy. I felt the same way too when I heard about this phenomenon. The great thing is eating this way is very simple and the Carnivore Diet benefits are almost endless, but we will cover that in another article.

See my meal plan below, I like alternate days depending on what I am doing, if I am doing less exercising and more movement then I tend to stick to leaner cuts of meat, fish, etc…If it’s more exercising and less movement then I will consume fattier cuts. I am a firm believer in cycling your calories in order to keep your metabolism fast and healthy. Eat for what you do.
See my all-meat diet below.

Heavy Days (More lifting)
Meal 1 – 1/2lb-1lb beef
Meal 2 – 1 or 2 Scoops of Whey Protein
Meal 3 – 1/2-1lb beef

Light Days(Interval, A lot of leisure Walking)
Meal 1 – 1/2lb-1lb Salmon or Chicken Thighs
Meal 2 – 1 Pork loin or 1 Scoop Protein
Meal 3 – 1/2lb-1lb Salmon or Chicken Thighs
Meal 4 – 1 Pork loin or 1 Scoop Protein

Boring? Yes, that’s what I thought for the first week…then I realized eating meat without trimming off the fat was well worth my while. After a while you will realize how your palette will change, I stopped craving sweets after awhile. Don’t get me wrong, I do have my fat kid tendencies from time to time and will enjoy a FREE MEAL once a week. I do honestly think FREE MEALS are ok and or indulging are good for the mind, body, and soul.

If you are struggling to come up with a meal plan, please feel free to contact me here. I would LOVE to HELP YOU GET STARTED!

Carnivore Diet Results

I will cover this briefly as results will differ from person to person, I really had no hope that dieting no longer worked for me. Many years of under eating and over exercising really messed up my metabolism. I have said this many times before that I hate counting calories, measuring, etc. This diet really helped me break the habit of what I once did. There is no looking back! I can honestly say I no longer use any app or food tracking device. I eat when I am hungry and stop when I am full. There are some days I eat a lot and days I barely eat at all. When your body talks, listen.

Here are 3 Videos that discuss my 6, 12, and 16 weeks Carnivore Diet Before and After.

WATCH NOW 6 Weeks – Carnivore Diet Results
WATCH NOW 12 Weeks Carnivore Diet Results
WATCH NOW 16 Weeks Carnivore Diet Results

Carnivore Diet Menu

Bacon for sure is on the Carnivore Diet Food List

Here are a few items on the Carnivore Diet Plan, These are my top! I will cover another Carnivore Diet article soon on a more in-depth list of what is on a meat-based menu. Sounds funny, right? A meat-based menu should have well, meat!

Here are my recommendations:

  • Ground Beef (I like 80/20)
  • Chicken Thighs, Drumsticks, Wings (Leave the Skin on 🙂 )
  • Ribeye
  • Strip Steak
  • Cheese
  • Salmon
  • Filet Mignon
  • Eggs
  • Butter
  • Bacon
  • Sausage
  • Duck
  • Veal
  • Lamb
  • Porkloin
  • Porkchop
  • Balut (Duck Embryo)
  • and much more!

The list above is what I LOVE TO EAT! I know this may seem a bit overwhelming and hard to digest all at once, but if you are determined to get healthy this diet can or sure help. There are many other diets, meal plans, etc that you can try. Give it a shot, what do you have to lose? Oh, and if you want to snack on something good, these are my go-to snacks while traveling. These may be a biased pick because I am Filipino. BUTTTTT, there are a lot of other choices of pork rinds you can choose from.

Snacks on the Carnivore Diet

I am very aware that frying up a Ribeye every few hours is not practical for most. Although I recommend whole foods 95% of the time, there are situations where we just cannot get food.

So are here some of my TOP PICKS for snacks.

  • Hard-Boiled Eggs
  • Pork rinds (obviously)
  • Cheese
  • Beef Jerky
  • Shakes
  • Cottage Cheese

I hope this article finds you or you find it in good health! Stay focused, like I always say “Hard Work, Works.” Make a plan, Have a goal and you will succeed.

As corny as it sounds, health really is wealth. Don’t be fooled by what you see on Social Media, don’t fall into the habit of comparing yourself, I REPEAT! BE YOURSELF! Being like someone else is so 2019…Prosperity to all!

If I can assist you in any way, please do not hesitate to contact me.

More to Come – Jeanice aka Jay

Still Confused about the carnivore diet it up? Click here for more info.

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

At Home Workout (Kettlebell Edition)

Kettlebell Workout
18 Mar

Kettlebell’s at Home

You’re probably wondering can I get an efficient at home workout? Well here is the truth! Yes! a kettlebell or kettlebells are all you need (and some drive to kick butt!) Remember always have your water on hand.

Here are the current kettlebell’s I use, they’re inexpensive and filled with sand (totally safe around kids).

Okay, I’ll shut up.

This workout should roughly take you about 45 minutes, maybe shorter if you recover well.

Warmup

Meet me at 100 is what I call it (not for the faint of heart)
100 kettlebell swings (non-stop) that’s the fun of it.

Legs and Glutes

  1. Kettlebell squats superset with alternating lunges – 3×20
  2. Walking lunges 20 each legs – Repeat 4 times
  3. Kettlebell Swings – 3-8×10

Back and Arms

  1. Bent Over Rows 10 each arm – 3×10
  2. Bent Over Rows Both Arms – 3×10
  3. Bicep Curls – 3×10
  4. Alternating Bicep Curls (10 each side) 3×10

Chest and Triceps

  1. Pullovers – 3×15
  2. Chest Press – 4×10
  3. Flyes – 3×15
  4. Pushups until Failure
  5. Close Pushups 3×15

10,000 Steps

One thing people do not realize is that walking and moving are way more important than exercising. I get it we love that intense feeling like our heart is going to fall out of our chest.

It has been shown time and time again, walking/movement (NEAT, what you do during the day outside of the gym) and a sound diet promotes greater fat loss.

So we can forget the stepmill for just a second. Hunters and gathers did not have any electric equipment. Take that into consideration.

Are you ready for a home workout? Contact Jeanice for a more detailed plan to crush it at home with kettlebells and more!

Citation:
Comana, Fabio. “A NEAT Approach to Weight Loss.” NASM, 19 Dec. 2018, blog.nasm.org/certified-personal-trainer/neat-approach-weight-loss.

Working Out While Sick – Is that Normal?

05 Mar

Even if you feel like you want to jump over hurdles and squat 4 plates, Trust me when I say we are all your cheerleader when it is laziness that is holding you back from your goals, but there are times when activity is doing more harm than good. Unfortunately, you are just going to leave the squat rack and Starmill alone.

So is Working Out While Sick Normal?

Health always comes first, Although we cannot control when we get sick. We can for sure do our part in preventative measures.

Rest seems to be something that is overlooked for whatever reason. I get it #nodaysoff, not really. Your body burns fat, grows muscle etc while at rest. So rest just may be what the doctor ordered, but sweat may be what the body needs.

Whether you are sneezing, coughing or full on fever, learn when you should hit the steel — or if you are better in your adult onsie, with the blanket over your head in bed.

You have allergies or a cold

These two unfortunate situations have very similar symptoms, listen and pay attention to how you feel before stepping out.

Exercise is usually OK if your symptoms are all “above the neck.” These signs and symptoms include those you may have with a common cold, such as a runny nose, nasal congestion, sneezing or minor sore throat.
Says Edward Laskowski, M.D.

The symptoms listed above should all be fine when wanting to train. You may want to consider lower intensity or movement not necessarily benching 305 for reps.

Now if your hacking up a lunge then it is probably best to quarantine yourself until you are better. You are 100% contagious for the first few days of your cold, so if you want to do the right thing – you would stay home.

Stomach Virus or Flu

The dreaded stomach virus/flu. No one and I repeat no one wants this or wants to be sick in general. If you are thinking of working out while sick then you definitely do not have the stomach bug and or flu! Being contagious is well gross to most people, do everyone a favor and stay home!

These two aliments have similar symptoms, so be sure to monitor how you are feeling. In any event listening to your body is key. When you are feeling somewhat normal and you know you are no longer contagious.

Be good to your body. Take it slow your first day back, you will be tad weak and may have lost some strength. That is all perfectly normal.

Is being sick holding you back from your goals? Contact Jeanice to reach your goals today!

Citation:
https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20058494

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