Train With Jay

The Best Kettlebell Swing Alternative – TRY THIS – (2020)

kettlebell swing alternatives
29 Jun
CLICK HERE to Watch the Full Video on Kettlebell Swing Alternative – TRY THIS – (GREAT FOR GLUTES) on YouTube.

No kettlebells? No problem! Band swings are an amazing alternative to kettlebell swings! Great for your whole body but even BETTER For your glutes!

When times like these arrive and gyms are no longer open, your mind starts to think…Now is the time to be creative! Since being in the epicenter of the pandemic I knew gyms would be closed sooner rather than later. I knew what I had…and what I needed to do in order to stay fit.

Kettlebell Work

One thing I enjoy is kettlebell swings. What sucks is that kettlebells are a ton of money and it would not be worth my time to buy them. I knew I had a set of bands and they were very versatile, it was just a matter of using them like I have not used them before.

So after a few days of experimenting I finally find a kettlebell swing alternative! You are probably saying, “How is that even possible?”. Well it is…and if you watch my video above, you can see the kettlebell swing alternative I use is very efficient.

Go ahead and watch it! I dare you to have an awesome workout!

Kettlebell Swing Workout

Kettlebell workouts are effective for fat burning

In any event if the bands are not enough you can always get a kettlebell set for kettlebell swings. For an ultimate fat burning kettlebell swing workout, see below:

4×25 – Kettlebell Swings
4×25 – Kettlebell Shoulder Press
4×25 – Kettlebell Russian Twist
4×25 – Bent Over Rows (Both arms)

If you need a deeper explanation of what these kettlebell exercises are, please feel free to contact me here.

Repeat 3-4 times for an ultimate kettlebell workout! Stay tuned for more workouts!

Russian kettlebell swing

There are two different kettlebell swings, the Russian and American.

The Russian kettlebell swing starts with a position, very similar to the deadlift. In this movement, a powerful hip thrust will occur, while simultaneously squeezing your abs and ultimately having a further range of motion as it swings from under your legs to right about level with your chest.

American Kettlebell Swing
Unlike the Russian swing, the American kettlebell swing ends right at head level. Having the kettlebell go head level increases your cardiovascular output as well as working on shoulders at the same time. Both versions engage abs and legs! So overeall both great choices.

Kettlebell Exercises

There are many kettlebell exercises you can perform, and if you’d like you can alternate them with the ones above, below are some of my favorite.

  • Squats
  • Deadlifts
  • Shoulder Front Raises
  • Incline Chest Press
  • Tricep Overhead Extensions
  • Hammer Curls

Are you ready to get some kettlebell/band work in? Contact Jeanice for more info.

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

Working Out Twice a Day l 2 a Days for 2 Weeks (Diet Update)

twice a day training
18 Jun

Is working out twice a day the end all be all of fat loss and muscle gain? Many gurus have approached this type of training and let me tell you…I have done this type of training in the past to get my body to burn more fat!

Are you ready to change your body with 2 A DAY TRAINING? Comment down below! and let me know what your training is like.

Twice a Day Training

Is twice a day training what your body needs? Hard to say, right? Over the years training twice a day has become a staple to many competitive athletes, movie stars and your average Joe Schmoe.

As a former competitive figure competitor twice a day training is no stranger to me. It actually became the norm during my competitive season. Early morning cardio sessions then to return in the evening to lift and sometimes more cardio. I know right? I mean who really wants to go to the gym twice a day? I know I did.

Want to know more? Watch my video to see how I approach twice a day training.

Are you ready for 2 a days? Contact Jeanice to get started!

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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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.

The Best Shoulder Workout

16 Feb

Well I got the flu!, Macros, training and life has been put on hold. I took a week off from training and then realized that may have been toooooo short. I was totally winded and struggling but I got through it. I also took today off (Monday Feb 3, 2020) because I did not feel 100%, that’s OK. I only train 4 days a week so I can get it in….

Dropping 20 in 2020 Changes

I have decided to stop counting macros and do more movement. So what does that mean my training still stays the same 40-60 mins of lifting/intervals a day (4 days a week) but movement has gone from 20 minutes of cardio to 30 mins of leisure walking, nothing heart pumping…but literally getting my steps in. I took getting the flu as a sign to HALT! I realized the obsession started to happen. So I am back to going according to my hunger, sleep, mood, energy and cravings…Also if I want it, I will just have it. It stops binges on the weekends.

Shoulder and Tricep Workout

I started to use a Kettle bell as my cardio because my jump rope broke, I got another one so no worries. BUT I need to cut it to my height. So here is my current Shoulder and Tricep Workout.

I start with stretching then, I warm up with shoulder rotations prior to even lifting…Depending on how I feel, I walk on the treadmill for 10 minutes.

1. 30 seconds cardio kettle bell swings for me this week.)
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 kettle bell swings
2. Front Dumbbell Raises
3. 30 seconds kettle bell swings
4. Side Raises
5. 30 seconds kettle bell swings
6. 30 seconds break

Circuit 2 (Perform 2-4) Times
1. 30 seconds kettle bell swings
2. Machine (Plate Loaded) Shoulder Presses
3. 30 seconds kettle bell swings
4. Machine (Plate Loaded) Shoulder Presses
5. 30 seconds kettle bell swings
6. 30 seconds break

Circuit 3 (Perform 2-4) Times
1. 30 seconds kettle bell swings
2. Reverse Tricep Extensions
3. 30 seconds kettle bell swings
4. Rope Push downs
5. 30 seconds kettle bell swings
6. 30 seconds break

Circuit 3 (Perform 2-4) Times
1. 30 seconds jump rope
2. Machine Rear Delt Fly
3. 30 seconds jump rope
4. Overhead Tricep cable – Use both arms
5. 30 seconds cardio
6. 30 seconds break

Ready to get that ultimate upper body pump? Contact Jeanice here for a custom plan.

Don’t forget to share if you like what you see!

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.)

Total Body Boot Camp

16 Dec

Your own Personal Total Body Boot Camp

New Years is coming but don’t want too long! Jeanice is holding an Introductory Boot Camp! This is a One on One Total Body Boot Camp!
3 Boot Camp Sessions for just $99…This is a one time offer with a FREE one month diet!

Jeanice can come to you or you can meet her at a private gym! Whatever makes you feel more comfortable!

What does this Total Body Boot Camp Offer?

Where is this located?

This Total Body Boot Camp is customized to fit your needs, your likes and your fitness level. If you have injuries, we can modify, if you have diet restrictions, we can find something you love! The diet and training should be challenging not TORTURE. The workouts are never the same, always intense, and continuously changing so your body is always burning fat!

These total body boot camps keep your body guessing so you never get stagnant.

The Total Body Boot Camp Meal Plan

The diet is based on your needs like stated above, FOODS that you will LOVE to eat. No food is off limits here, portion control, hunger cues. moderation and a little science.

Like we stated we can come to you or a private gym in Glen Cove, no overly crowded places, not tons of people hogging equipment, just you and your trainer.

Are you ready to get in the best shape of your life? Click here to email Jeanice now.

Best Cardio Routines that will keep you off the Treadmill (2020)

08 Dec

Sick and tired of that damn treadmill? Going to the gym to walk on it? Better yet, hanging clothes on it? Is cardio just getting boring to you? Trust me when I say this, I have been there! Hopefully these cardio routines I have been practicing will help you out. Now is the perfect time! The current state of the world and COVID-19 has caused the whole world to workout at home! Now is definitely the time to change your routine and try something new. I know we all get used to what we have been doing, I am 100 percent of it. Day in and day out I noticed my training regimen would be same…then I just got so bored and far from motivated to even want to go to the gym.

Now, on to these fat burning cardio routines that are guaranteed to be a killer and may make you barf…Just kidding, well not really.

Barbell complex's are a good way to do cardio off the treadmill.
Barbell Complex’s are a sure way to get you off the treadmill and a sure way to burn fat.

Barbell Complex

Before someone comes and chops my head off, I DID NOT and repeat DID NOT come up with the concept of barbell complex’s. These are a real killer…20-25 minutes of this and you feel like you’re going to hurl or pass out or both at the same time really. For those who do not know what Barbell Complex’s are, it’s quite simple. It is a sequence of barbell movements done back to back to back with no rest in between. Once the first set is completed take a 30 second to 1 minute break and repeat. Below is one of my current Barbell Complex routines. It roughly takes about 20-25 mins. You can do either timed or a set number of reps, it is completely up to you.

My current Barbell Complex –
30 Second Squat
30 Second Bent Over Rows
30 Second Shoulder Press
30 Second Squat
30 Second Bent Over Rows

2nd set I generally start with the last exercise I left off with, so above I ended with Bent Over Rows so Shoulder Press would be next and so on and so on until you hit 20-25 mins. Start there and build up to a maximum with 30-35 mins and that is with rest included. Another option is to use it as a finisher at the end of any of your workouts, but limit it to say 10 to 15 minutes and really accelerate that fat burning machine!

Boxing is great cardio to get you off the treadmill and burn fat.
You don’t have to be a boxer to box, challenge yourself and do a few rounds of this intense cardio.

Boxing

Yes! Get a pair of gloves…Ding, ding, ding…Round 1. Heavy bags are a great way to get your aggression out! And of course a great cardio routine to get you off that treadmill! You can makeup your own combos or easily find the general combos online. I suggest to wear gloves because it gives you that extra bit of tension. Don’t get me wrong shadowboxing is great, but that added weight gets you sweating in no time. There is something that is fulfilling about hitting the heavy bag. If a heavy bag and gloves is not an option for you, you can always shadowbox which is quite a workout as well.

I know there are many apps you can use to help with boxing, I don’t use any in particular. I’ve trained around quite a bit of amazing boxing coaches that have showed me the ropes so I have a general understanding of what needs to be done in order of technique, stance etc. But hey! Use an app, the more you know can help you a long way!

Sleds are just not for Santa, burn fat and get off the treadmill.
Sled pushes is my type of cardio.

Sled Work

Talk about sweat, try pushing a sled with weights for 30 minutes instead of using a treadmill. Every few minutes while pushing the sled I will add weight…Don’t get me wrong, I don’t have pounds of weight on the sled, but trust me when I say it is no joke. Some days this is my workout and nothing else. It really kicks the sh*t out of me. If you hit a plateau this is a great way to break out of it! So what are you waiting for? Give it a go! You can also do HIIT forms of cardio here, but I enjoy that feeling of strength training in this as well. I found that my legs got super strong and super dense when I added this to my workout/training regimen.

There are many ways to approach this, like every other type of cardio. You can do this an intervals, straight LISS, incorporate weights, circuits, you name it…Once again it’s cardio that will get you off the treadmill.

You don't have to be a Crossfitter, boxer to jump some serious rope.
The jump rope is not as intimidating as it seems.

Jump Rope

I seriously think I’m Rocky when I jump rope, coordination is definitely key…and talk about patience. When I first started to jump rope, I felt like all I did was jump with not so much rope. It did take a little of time before I got a good rhythm and was able to do some tricks, but trust me its a skill that’s worth it and burns a ton of calories and will get you off the treadmill. It gets you sweating like no one’s business and has been shown that 20 minutes of jump rope is equivalent to one hour or walking…Or something like that…That’s what research is for right? LOL. It’s a light weight accessory you can bring anywhere. Now that the weather is getting nice, I can finally go out and jump rope like crazy! This tool is something I thought I could never get good at, or least half way decent…BUT I was wrong, you never know what you are capable of until you actually do it.

I hope these ideas lit a fire under your belly to make you want to change up your routine a bit. Like I said these are only recommendations and workouts that I have experimented with. There are SOOOOO many ways you can get off the treadmill, but it is up to you to make that change!

Are you ready to get off the treadmill? Contact Jeanice for customized cardio plans.

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