Pro Tip:

Get you a Nutra Ninja!
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Seriously. 

You'll thank us later.

I saw this on the wall of a gym one time:

You can either have results or excuses. But you can't have both. 

How true is that statement?

Time. Lets talk about time. 

There are 168 hours in a week. Now lets take out hours for work (40), commute (10) and sleep (56...if you are a lucky one that gets 8 hours a night). That leaves 62 hours. Now lets take out about 10 hours weekly for daily tasks like laundry, dishes, grocery store runs. That leave 52 hours. Then theres time you need to get ready (aka showers, poop breaks, etc...). That leaves around 41 hours. 

Now if you have kids, Im sure you have after school activities a few times a week and you want to incorporate some family time in there. So lets go ahead and take out a few hours for those folks just to be fair. That leaves about 30 hours.

30 hours a week. Around 4.2 hours a day to do whatever it is that you want to do. So how do you spend it? What are your priorities?

Here is what separates those who want to make excuses or who want results. 

Ill use myself as an example. 

This is me. I was 28 years old. I didn't have to work, I didn't have to commute and the only responsibility I had was to take care of a baby. 

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​This is me. I am 33 years old. I work a full time job, Im trying to grow a business, I have a 6 year old and a 5 month old. (sorry not sorry for holding my boobs)

So whats the difference between these two?

Goals * Passion * Desire

"If you say you don't have time, you're really saying you don't have the desire."

Before, I had all the time and energy in the world to meal prep and workout when I was 28.  I didn't have anything holding me back. But I didn't have the desire to make a change.

Now, I have less time and energy than ever before. My hours to do what I want for myself during the week is less and less. 

But I make time. 

It takes me 3 hours one day a week to meal prep for all 4 of us. 

I train 16 hours a week between weight training and cardio (working to drop a weight class for my meet at the end of May)

So with my 30 hours a week left over, I spend 19 working hard towards my nutrition and training goals. 

That leaves me with 11 hours left over. 

Now, Im not bragging. Im not special. What I am is committed to make the change that I set out for. And that is what sets these two apart. If you want to make a real change in your life, you have to committed. You have to have the desire. 

So which person are you? Me at 28 making excuses? Or me at 33 making results?

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With 5 weeks out til Justins show and about 9 weeks out til my powerlifting meet, we started combining some of our training days. 

This week, we walk you through a typical chest day. We show you a few movements, give some tips and some suggestions for folks who have shoulder injuries. 

Here's to another successful week in training! 

Don't forget to subscribe to our channel and follow on social media. 

We gonna talk about some breakfast! This week we give you some easy pointers for a quick muscle building breakfast. 

Breakfast is the most important meal of the day so DO NOT SKIP IT!

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If you've got any breakfast hacks, we'd love to hear it. 

Comment below and don't forget to subscribe to the YouTube Channel!

Update: I'm 6 weeks out, my diet is changing, I had a poor week of training but not the worst. My free meal included alcohol which interferenced with my workouts the next couple days. Oh and I suck at posing haha. Now on to the training tips for the week.

Getting bigger arms is probably a close second to growing you chest when it comes to what guys want out of their gym time. Most have no idea where to start and just go through the motions. In this vlog update I go over what I have done to grow my arms 2inches in theee months while losing body fat!


Pre and post workout Nutrition is one of the most important things, here are some links to the products I use in my drinks:

Below are some notes to go with our video this week:

High volume- Total reps in a workout/meso cycle I.E. Total volume per week

Heavy weight- Amount of weight on bar

Intensity- Tricky, it could be less rest(even rest/pause sets), or working past contractile capability I.E. Negatives, forced reps, drop sets, etc.

Biceps: 3x/wk Heavy, volume, intensity
6,12,8sets

Triceps: 2x/wk Heavy, volume/intensity
10,12sets

As always, if you have any questions, comment below. 

Lets crush the week!

This week on Flavor Friday we show you what a meal prep fridge should look like. 

​No need to seperate your daily meals for the entire week. Make them in bulk and put them in large tupperware containers like the one:

Its easy to store chicken, rice and veggies. Just take out what you need, when you need it. 

EASY! ​

There is a reason I chose Powerlifting as my main sport. Well ok, 2 reasons:

Squats and Deadlifts. 

I. LOVE. THEM. 

Short background:
I was in a really bad car accident almost 14 years ago. Because of that accident, my body and the way its structured drastically changed. My quads are super over developed aka THEY STRONG! My hamstrings aren't quite as developed as they should be (which I work on weekly) but my quads will over compensate on both of those movements. 

If I could just do a meet with those 2 lifts, I would be set! But SON OF A BENCH! 

Out of the 3, bench is my weakness. Before I started powerlifting, my first love was weightlifting. It however, did not love me back. After over extending my shoulder during a snatch one day, I was left with what I am fairly certain is a torn labrum.

I have so much trouble with any movements where the bar has to go over my head. Bench is no exception. When I watch videos, its pretty obvious that my shoulders and their strength are not equal. 
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Anyone else feel like they have to give themselves a pep talk before lifting? 

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I feel this way every Monday. Because on Mondays, we bench. 

I can't tell you how many times I have walked away with tears in my eyes because of the defeat I feel with this movement. Its also probably why you will rarely, if ever, see a video of me benching ;) 

I started my powerlifting journey 10 weeks ago. 

At that time, my bench for a 1 rep max was 140#

You can see here that it was not pretty. Im certain I bounced it off my boobs (what else are they there for ha!) and you can tell I had some major issues with my shoulders. 

You can critique it. Its ok, it won't hurt my feelings. 

Over the last 10 weeks, Justin has been working with me to help gain strength in my shoulder. He has programmed isolated movements and lots of single arm dumb bell work. 

This week, I benched that 140# again. 

But for 5. 

With a pause.