Tuesday, March 29, 2011

"Fitness Model of the week"

Miss Kysha Laguerre

This young lady I have had the pleasure of working with many times throughout the last year. A Brooklyn native, born and raised, she and her family originate from the islands of Jamaica with an additional English Descent. She began her modeling career at the age of 13 and has not looked back since. Her first fashion show was at St. Johns University and she was very excited to hit the runway. That was just a start. Once getting the butterflies out of her system, she began to attend more local shows in the New York area and gracing multiple university shows with her presence. During her career as a Runway/Print/Fitness Model, Kysha has walk for designers such as Thomas Lavonne Woodard, Yard Rock Clothing, Royal Rush, Michi Knitwear, Melyssa Nycole Couture, Knit Heru, Leonche, Kirette Couture, Charlene Amankwahm, Princess Elizabeth, Dmarsh Couture, Emigee Couture, and  many more. .  Along with walking for designers, she has also worked along side with the designers of African Fashion Week and Providence Fashion Week. Currently at the young age of 19, Kysha has accomplished quite a bit in her modeling career, and still has much more to achieve. Educated, athletic, stylish, and determined, are some of the best ways to describe this young lady. Be sure to keep an eye out for her in your next show. 

Crazy Core Concepts

Thursday, March 24, 2011

"Arm fat aka The Wings"

OK, Lets talk about one of the other trouble spots for most woman. The dreaded arm fat that is around the bicep/tricep and goes up to the shoulder. Some refer to it as Arm Fat, Flaps, Wings, Bat Wings, Bingo Wings, Sails…etc. This an embarrassing problem to most woman and tends to be a frustrating one at that. Well stress no more. Below you will find tips on how to get rid of the dreaded arm flaps the healthy way. Notice I said the “Healthy Way”. 

First thing to do is recognize the problem and what muscles are involved. The problem area is the Tricep brachii or the Tricep. It is comprised of three muscles that join together at the elbow. A lot of people believe if they do bicep curls, that will do the trick. But like I have stated in my previous blog entry, “Golden Arms”, the way to build up the arm is work the Tricep, not just the Bicep. Remember,  that’s three muscles to two and they cover more area then the bicep. So building some good lean muscle in the Tricep will help remedy this.

Here are some things to help you:
  1. Running/Jogging…This is a great way to burn calories. Keeps you lean , tones, and also builds your core muscles. People fail to realize that.
  2. Your Diet: You want to focus on three things…Low Fat, Low Carbs, and Low Sugar. That will make the world of a difference in your training. Remember, you have to burn more calories then you are taking in to lose weight and tone.
  3. Control your portion sizes…Instead of 2 really large meals or even 3 large meals. Do 5 to 6 small meals. This will help regulate your metabolism and keep it steady. Once it is under control, then you can pick up the pace. Consistency is the key.
  4. Veggies…Get them in. They play a vital part in your health.
  5. Cut out the fast food….Fast food is the devil, just like Facebook. LOL. No, but fast food is full of unwanted calories, processed junk, and tons of grease. This is not conducive to your workouts.

These 4 drills will help you along the way. 

Push ups - You can never go wrong here. 

Tricep Cable Press downs. Always a great way to target the Tri's. 

 Single Arm Overhead Extensions.

Double arm Tricep Extension (on a bench)

Crazy Core Concepts

Thursday, March 10, 2011

"Fitness Model of the Week"

Lourdes Gonzalez

A little bit about my Lourdes...Known to most as Lou or Lou Lout Stars. In the gaming community, thats right fellas she is a gamer, her nickname is MoneyMakinlou. Step up to her on Call of Duty and theres a good chance she will take you out. 

Lourdes is an actress/model/athlete who hails from Queens Ny. She is a good at what she does and very focused when it comes to her monolog, photo-shoot, or workouts. I have had the pleasure of training her for the last year and let me tell you, she goes hard in the paint. But there is more to this young lady then just great looks and toughness. She is a graduate of Virginia State University (Petersburg VA) which means she is more then just looks. She is educated. Also, while at VSU, she was one of few prestiges young ladies in the country who had the privilege of calling herself a Woo-Woo. For those of you who do not know, the Woo-Woos were probably one of the most well known cheerleading squads in Colleges across the country. Absolutely famous and sought after in the CIAA. When any school in the CIAA played Virginia State, fans had one question...."Are the Woo-Woos coming". They were beautiful, talented, and very athletic. 

This young lady is also a Veteran as well. She served her country in the Army and was stationed overseas in Iraq. She worked hard there and on many occasions,  was in charge of protecting the front gate of base she was stationed at. At first glance of her you would never know. But then again, that could be were some of hard work ethics come from. 

Lou as my client....She works extremely hard when it comes to her workouts. As I give her the layout, she just nods her head and says ok. Lets do this. After going through all the formalities, catching up and joking around, its all business. When she works out she has that killer instinct and trusts in what her trainer tells her. Even though the workouts are very intense, in which they would have to be considering she is a vet, she still fights through with intensity and determination. So intense that many in the gym stand and admire, men as well. There have even been times when she has scared some people into getting out of her way. Theres nothing to fear. She is a sweetheart that just turns into a machine when its time to workout. There have been times when she was so tired that she fell asleep during the recovery periods. She snapped outta that quick though

 We have a great time with our workouts and I couldnt ask for a more focused and dedicated client. 

Heres Lou Lou getting it in with one of my ab workouts. 

Crazy Core Concepts

"The link between Green Tea and Weight Loss"



There’s recently been a LOT in the news concerning green tea and weight loss.

Green Tea. Offered at many restaurants and diners and has a very distinct taste to it. But did you know that this is one of the hidden secrets to helping the body burn fat?
When it comes to weight loss, the effects have been causing more and more people to start drinking the ancient Japanese brew. According to experts and the general consensus, about 3 – 5 cups of green tea per day is optimal. It also has the potential to help you burn an extra 70 calories per day which amounts to 7 pounds per year.
1) Green tea really boosts up your metabolism. Researchers have shown that over a 24-hour period, green tea extract increases the metabolic rate by 4%. These effects are probably due to the high concentrations of catechin polyphenols found in green tea.. These work to help intensify levels of fat oxidation and thermogenesis, which is the rate at which your body burns calories.
2) Green tea inhibits fat absorption and helps glucose regulation
Researchers and experts show that the catechins in green tea help to inhibit the movement of glucose into fat cells. It may also act as a glucose regulator. It helps to slow the rise in blood sugar after meals. This prevents high insulin spikes and the subsequent fat storage.
3) Green tea can help you save calories on your morning brew. Being that places like Starbucks, Duncan Donuts, etc have become so popular with your morning brews, Green tea can be a great substitute. If you want to save a significant amount of calories in the morning but still get your caffeine fix, give this a try.
Green Tea options. If 3 to 5 cups seem to be a lot in a day, you can look into green tea extract, green tea pills or a green tea patch. Either way, these can be very beneficial in your weight loss and assist with your current diet and workout.

Wednesday, March 9, 2011

Fitness Modeling with Proanax Vitamines

City / State: NYC/LA

Website: @Olympictrainer - Twitter, Facebook - Shaun'multitalented' Spencer
Ethnicity: African American
Height: 6'3
Weight: 165

What do you do for a living? Celebrity Personal Trainer and Fitness/runway model

So how did you get started? I got started training while working as an assistant track and field coach at a High school and local university.

How many times do you work out? I workout 6 days a week and completely rest one day and eat really good.
What's your daily diet routine? As of right now I am prepping for a photo-shoot so my diet consists of a lot of protein and low carbs. I can afford to eat carbs but still want to keep it nice and cut with a body fat percentage of 6 and under.

What do you know about antioxidants? I am good deal about them and like to find them in many different forms.

What are your views about the world today building more fast food restaurants? It saddens me, because people are almost being forced into terrible eating habits. Consumers and chains need to become more health conscious with its customers instead of just feeding them what ever it is that they can cook fast. I am not a fan of fast food at all. I hate the feeling I have afterword's. Heaviness and grogginess.

What fitness tip can you give out to others? The first thing I would say is consistency and diet. You can work your butt off in the gym all day every day, but if your diet and vitamine intake  are not in line with your workout, you will have minimum results and miss out on your full potential.

Favorite website: Mens Fitness and Mens Health

Craziest place you've ever worked out at: The craziest place would be a street corner in New Work. Doing pull ups and chin ups on the construction poles next to a building.

Dream occupation: Celebrity Personal Training

Favorite thing to eat: Wild Salmon with broccoli and Sweet potatoes. With a side of multi-grain bread and some Mango juice.

Favorite thing to do on your spare time: Catch a movie or shoot some pool with my brother. I still cant beat him yet.

Favorite drink: Dole Pineapple orange banana juice.

Biggest lesson learned: A strong core is needed. I learned from a back injury years ago that took me out of professional track and field competition. My core was week so my lower back was taking the brunt of everything I did. Eventually, it gave out. So I became a core specialist after that.

What artists are in your Ipod while you work out? I have 5 artist that I put on repeat when I go through my work out. 1. Dj Khaled - Go Hard, 2. Evanescence - bring me to life, 3. 300 movei soundtrack - Just as you imagined, 4. Linkin Park - Paper cut, 5. Blade soundtrack - Final Battle

Whats your favorite sport? Track and Field.

Any words of encouragement? Yes, Working out is great but if you really want to see the results as well as the public seeing them, make sure you are taking your vitamins and keeping your diet tight. That allows your body to have the energy and strength to hold during these tough workouts. Also make sure you are getting an optimum amount of rest. Sleep is very important.

Thanks a lot Proanox for your time.

Friday, March 4, 2011

"Kill Time with Killer Abs"

Alright team..Looking for something productive to do when your home and have some free time. Here is a good way to kill it and do justice to your body. They are called Killer 100’s. Compliments of my Olympic training partner years back name Tiombe Hurd. Of course over the years the drills have evolved..Get ready for some AB crunching and oblique twisting. This can be done almost anywhere and is very effective. If you want to pick it apart, its basically 10 drills done 10 times, back to back. No recovery in between. Check it out and stay tuned for video footage.

Killer 100’s

  1. Contraction Crunches (crunch and hold for 10 seconds, release and explode right back into)
  2. Elbow-Knees Left -(Lay flat, put Left ankle across right upper thigh…With opposite elbow, crunch towards the opposite knee)
  3. Elbow-Knees Right -(Lay flat, put right ankle across left upper thigh…With opposite elbow, crunch towards the opposite knee)
  4. Elevated single left leg crunch ( same hold as above and explosion)
  5. Elevated single left leg crunch ( same hold as above and explosion)
  6. Alternating Toe touch (on back feet straight up to the ceiling, then reach for opposite feet..left and right equals 1)
  7. Contraction Crunches
  8. Alternating flutters (lay flat, hands under bum, legs straight out and flutter feet up and down..2 low and 2 high flutters=1 rep)
  9. Hip rolls (with knees up and feet up, rock your knees towards you in controlled manner, back and fourth) Be sure to squeeze and contract abs at the top.
  10. Bicycle Abs Twist.

Do 3 rounds of this with reps of 10. Recover for about 60 – 90 seconds in between sets (depending on skill level). Remember 10 drills done 10 times = 100.

This is a great way to capitalize on your free time and be productive. You could always use a crazy core.

Crazy Core Concepts.

Wednesday, March 2, 2011

Getting rid of BACK FAT!!!


This is among the top 5 things most women are trying to get rid of. A lot of woman deal with it, especially if they are top heavy. Back fat can be one of those embarrassing things that will keep a woman out of tank tops and bathing suits. It’s very stubborn and annoying to have. Sooooooo….are we ready for the solution???

Rule #1 – Diet
Rule #2 – Cardio
Rule #3 – Specific exercises.

Your Diet is what will either make or break you. Everything should always be in moderation. Substitution is the best way to start. Examples…Changing white rice to brown rice, white bread to wheat bread, fried chicken to baked or grilled chicken, and so on. There are all kinds of tricks. Eat low sodium items and more healthy fats. If you must do a night time snack, go with a fruit of some sort. Always start your day off with a good meal. That sets the tone for the day. If not you will get to the put of hunger where rational goes out the window and you are just looking to eat anything to satisfy that hunger bug. Make sure you eat regularly throughout the day and that its lean foods. That will help keep you lean and get you some good proteins in your body.

Working out is a must. We have become a lazy society and will rely on a pill of some sort or surgery, rather then to exercise. Have to kick that habit. Exercise is the only way to truly remove back fat. Activity is the only way. So ways of getting rid of Stubborn Back Fat are Swimming, kickboxing and/or Boxing, and running.  Also an awesome way to get rid of it is to the rowing machine and the boxing simulator. Some gyms carry both pieces of equipment. Also the proper amount of sleep can be beneficial as well. Lack of sleep can cause weight gain as well. That’s another topic I will revisit.

Now to the Good stuff.

Here are a series of things you can do.

  1. Boxing/kickboxing workouts are at the top of my list. A good 20 minute of nonstop boxing with the heavy bag and with a trainer on the pads is always a winner. Trying different combinations of punches and angles can really help work those areas.
  2. Crew – Oh yea…everyone can be a part of crew. For those who do not know. Those of the folks you see training at 430 am in the river on a boat rowing. Usually 4 to 6 people depending on the size of the boat. You have seen it. They are all synchronized and rowing in the same direction. A great workout for the back. So find you a rowing machine and consider yourself crew. Here are the drills. A. Regular rows (overhand). B. Left Rows (rowing and twisting to the left). C. Right Rows (Twisting to the right). D. Underhand Rows. E. Regular Rows. These are definitely key.
  3. Back extensions (Cobras) – Lying flat on the ground on your chest. Arms along side the body. Bring your chest off the ground as much as possible without using your hands.  Repeat for 10 -15 reps. 3 sets of that.
  4. Bent Over Rows – Leaning forward with your upper body parallel to the ground. With some hand weights, lets your arms hang, and then drive your elbows up and past your waist line to the ceiling.  Hold for a second, and then let them down. Repeat for 12. 3 rounds of 12.
  5. Pushups – good old fashion pushups help to sculpt the arms, all the way to your back. Which include your lats, traps, rotator cuff, and deltoids. You can either do them on your knees or regular.

Well those are just a few things that can help. You can always email me and follow me on twitter and facebook for more details. Enjoy

Crazy Core Concepts.