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Escape The ''Fat Zone'' The Sane Way

Vital StatsName: Bryan Krahn, BA, CSCSOccupation: Trainer, online coach, and fitness writer.Location: Calgary, CanadaWebsite: bryankrahn.comBlog: bryankrahn.com/blogThe calendar says we've already entered the Fat Zone.It's an industry name for the six-week, calorie-crazy stretch between Thanksgiving and New Year's. It's also the period during which the average American adds over a pound of brand-spanking-new adipose tissue to their hips or love handles.But that won't be you, right? You read Bodybuilding.com, you're dedicated. Holidays or no holidays, you have your diet and training locked down, and can spout off your weekly macros on command like a 230-pound Rain Man.While impressive, these things also probably make you a holiday Scrooge, making you squawk, "Bah, humbug!" at the prospect of gathering with friends and family and enjoying some not-so-high-quality calories, which many fitness types consider unacceptable.Thankfully, there are ways to stay on track without feeling guilty or looking like a stick in the mud. It all boils down to having a plan (or five), and knowing what to do and what not to do. 1 Plan For Less The holidays can be like a big, fat domino designed to knock you off your game. Holiday parties, shopping, flights back home, and other demands on your time suddenly appear like the first snowfall, all conspiring to make getting to the gym consistently a challenge.Miss a session here, another there, and suddenly that complicated periodization workout you're following is completely off the rails. Is it 85-percent day or 75-percent day? What if I missed both—can I just do 80 percent and call it even?If you know you're entering a time crunch, scale back your training in advance to something more manageable, yet effective.The Solution: If you know you're entering a time crunch, scale back your training in advance to something more manageable, yet effective. For example, if you're a "split the body up over five days" kind of lifter, maybe scale back to full-body workouts using big exercises (think squats or deadlifts, presses, rows, and chin-ups). That way, even if you can only train two or three times per week, you can still give your body a significant metabolic "hit."Combine this with some form of cardio on off days (doesn't have to be in the gym, you know), and suddenly you don't miss a beat. In fact, many lifters even find they get bigger and stronger after periods of reduced volume, full-body training, especially once they resume their "normal" frequency. 2 Plan for More You know that guy? The one at Christmas dinner who picks at half a plate of white turkey meat while his friends and family enjoy seconds of all the trimmings? He's a close cousin of that other guy, the one who shows up at a holiday party with a Tupperware container full of boiled chicken and broccoli.No one likes either of them.It's easy to blow your macros when there's so much tempting, tasty, high-calorie food at arm's reach, so instead of being a Debbie Downer, why not plan to enjoy it?The Solution: This is a context where fasting-type diets can be very helpful. If you know you have a dinner or party where your dietary willpower will be tested, try eating very lightly (or not at all) throughout the day and show up at the event ready to enjoy yourself, guilt-free. That way you can pack away a few platefuls without sending your daily caloric intake into the stratosphere. 3 Make Junk Food Unappetizing Obviously, you want to reserve your lavish diet splurges for a family dinner where your mom had been slaving in front of an oven for three days. In between those family dinners are smatterings of work parties, where the choices are limited to calorie-heavy, nutrient-sparse finger foods, as well as last-minute happy hours that, quite frankly, aren't worth the splurge.Protein is naturally satiating and serves to stabilize sugar, so you can maintain your composure while others are lining up at the dessert table.The Solution: Try eating a large serving of "clean" protein shortly before showing up. Protein is naturally satiating and serves to stabilize sugar, so you can maintain your composure while others are lining up at the dessert table.After two large chicken breasts and a big-ass salad, junk food can suddenly looks like, well, junk food. 4 Don't be a dumbass You're a bodybuilder. Or at least a fitness enthusiast. Your body is a big part of who you are and what you do. Are you really going to let a table full of butter tarts, Christmas cookies, and fruitcake your great-aunt made back when Eisenhower was sworn in sabotage what you've worked for?The Solution: Pick one (okay, two or three) things you absolutely love to eat over the holidays and eat them, guilt-free. Enjoy them, savor them—and then move on. It can be helpful to tell yourself that these foods are available all year, and are really nothing special—you just happen to be "exposed" to them now.Remember, you can have this stuff any time you want, not just over the holidays. None of it is going away forever. Especially not the fruitcake. 5 Remove your head from your rectum The holiday stretch is busy, expensive, and certainly challenging at times, especially if you're a fitness junkie who takes your body seriously.But it's not just about extra food and shortened gym hours.It's about family, friends, children, giving, and being grateful for all we have. Focus on those things, and suddenly a skipped leg workout or a few days of less-than-perfect eating isn't such a big deal. Simply do the best you can and step up your game with a vengeance on January 1st.'Cause like the fruitcake, the gym will always be there.Recommended For You5 Motivation Tricks Of Successful People What keeps people motivated in the gym year after year? Spoiler: It ain't wishful thinking or magical pixie dust.4 Ways To Deal With Fitness Disappointment Disappointment can own you forever, or change you completely—for the better. The choice is yours.Your Healthy-Eating Holiday Survival Guide! The holiday season doesn't have to spell disaster. Use these 7 tips to enjoy the festivities without letting temptation wreck your progress!About The AuthorContributing WriterCheck out these awesome articles by some of the best writers in the industry.View All Articles By This Author

Fast Before Feast: 7 Holiday Eating Strategies

Vital StatsName: Dr. Sara SolomonAge: 36Occupation: Dentist, Team Bodybuilding.com and BSN Athlete, Buddy Lee Jump Rope Ambassador.Education: BSc Physiotherapy, NASM fitness nutrition specialistWebsite: www.drsarasolomon.comFor many people, the holiday season is a time fraught with merriment, laughter, shopping, lights, and atrocious-looking sweaters. Of course, we shan't forget the grand union of copious food and alcohol. For physique-minded folk, this can be a time that sends diet and fitness goals running away screaming.Can you avoid all fat gain during this time? Sure, maybe if you retreated into the mountains for a couple of months, using heavily discounted bags of Halloween candy as shelter, and brought your cold chicken breasts with you.But for the rest of us who want to enjoy our precious time (and delicious food) with loved ones, there are smarter ways to feast and still minimize fat storage. No, they don't involve eating at a large calorie deficit or running yourself to the ground on the treadmill for days preceding the event.In fact, I highly discourage this practice because you will only end up bingeing when you commence your feast. You will be hungry and your body's hunger hormones will encourage you to go out of control.Instead, stay in control and finish the holidays guilt-free with my 7-point holiday survival plan! 1 Stop eating every 3 hours People seem to think that eating all of their food during a narrow eating window will kick-start fat storage, but as you can see, I've managed to stay in tip-top shape year-round, even with my hectic travel schedule! My not-so-big secret is a protocol that I adopted from a dietary approach called intermittent fasting. A photo posted by Dr. Sara Solomon (@drsarasolomon) on Nov 11, 2014 at 5:09pm PST The protocol asks you to narrow your eating window to 8 hours, typically, which starts the moment you break your fast. Then you stop eating after the 8 hours are up. I've found this to be the most effective strategy to stay lean, and it works perfectly for any of big meals or events during the holiday season. I personally like to eat during a 4-hour window during the holidays, which helps me keep my holiday calories under control.I do recommend that you be accustomed to intermittent fasting for a while first, or you may not be used to reeling in your hunger and end up bingeing when the time comes. If you've never fasted before, then the next strategy is for you. 2 Consume only protein before the main feast This way, you'll feel satiated and less likely to overeat high-carb foods, fatty foods, or both at a dinner party. If you are following the 16-hour fast and 8-hour eating window, then you will likely be breaking your fast before the big dinner feast. (If you are following any other fasting protocol, then ideally, you should remain fasted up to the big dinner feast.) In the time between breaking your fast and attending the gathering, decrease your calorie intake and consume only protein—no carbs or fats.Protein is your best bet for achieving satiety and minimizing fat storage when overfeeding.Such protein is hard to find at your typical gathering, so you should pack low-carb protein powder with you. I like Bodybuilding.com 100% Casein, BSN Syntha-6 Isolate shake, and BSN IsoBurn Fat Burning Protein Powder Matrix. 3 Structure your meal for maximum satiety If you want to exclusively eat the meal and intend to abstain from alcohol and sugary desserts, eat protein first, then fat (which will help suppress your appetite), and eat tons of veggies (veggies are, of course, low-calorie foods that will fill you up).Eat protein first, then fat (which will help suppress your appetite), and eat tons of veggies (veggies are, of course, low-calorie foods that will fill you up).This specific order will likely fill you up to the point where bingeing on sugary, high-calorie foods will appear less appetizing. 4 Change that structure slightly if you plan on havingdessert What's a proper holiday dinner without Grandma's famous pumpkin or pecan pie, after all? If you've set your sights on dessert, then keep your protein and veggie intake high, but keep your fat intake to a minimum.Is there some special sauce involved with this specific combination of macronutrients? Not necessarily. Just that if you plan on eating in caloric surplus while still intending to mitigate fat gain, note that carbs indirectly lead to fat gain because they suppress fat metabolism, making it easier for dietary fats to be stored as fat in your body.Carbs will only contribute directly to fat gain if your glycogen stores are completely saturated, which is unlikely to happen unless you subject yourself to prolonged periods of carbohydrate overconsumption. 5 If you're hitting the booze, eat more protein You don't have to abstain from alcohol to get and stay lean. What you must do, though, is aim to stay within your allotted daily calories and meet your macronutrient, micronutrient, and fiber needs. Do that and wine can accounts for the 10 to 20 percent of your daily calories that are discretionary. You can also minimize fat storage by selecting low-carb drinks such as dry wine, rum, or vodka.If you consume excessive calories of alcohol, carbs, and fat, then you will become the ultimate fat-storing machine.Whatever you do decide to drink, ensure the calories you consume come primarily from protein and alcohol, because they both have a higher thermic effect and are both unlikely to contribute directly to fat gain by themselves. Keep your lean protein intake high and ensure your fat and carb intake remain negligible. Ideally, get your carbs and fat indirectly from your protein intake, but fiber-rich vegetables would also be an appropriate carb-intake option.Contrary to popular belief, when you drink alcohol, it doesn't get converted into fat in your body. Instead, it disrupts your body's fat burning for hours and it can inhibit muscle protein synthesis. Besides, alcohol is loaded with empty calories that do not promote satiety. If you consume excessive calories of alcohol, carbs, and fat, then you will become the ultimate fat-storing machine.Just avoid overdoing it on the alcohol to the point where you become inhibited, as this could encourage uncontrolled overeating. If that ship has already sailed and an alcoholic binge-fest looms into view, then reserve these crazy drinking nights for once in a great while. 6 Train big to eat big If you know you are going to eat enough for a family of four, then you might as well exploit the anabolic powers of food to help you keep or make some muscle-building progress. I recommend undertaking an intense, fasted, weight-training session on a big muscle group (such as legs) before the big meal.I recommend undertaking an intense, fasted, weight-training session on a big muscle group (such as legs) before the big meal.By doing so, you'll rev up the bonus effects of overfeeding, including an increase in your metabolic rate by approximately 6 to 8 percent for 24 hours. However, this is not that impressive, so don't start overeating just because you had a hard training session! 7 Enjoy yourself The holidays are a dizzying whirlwind of never-ending shopping, work and family gatherings, as well as a plethora of fruit cakes and leftovers. In the end, all these things are worth it when you can spend some time with loved ones and be able to reflect on your accomplishments for the year as well.You can't stay locked in your kitchen for life. I want you to be able to go out for dinner and attend holiday parties. With the strategies I mentioned, you'll be able to keep the physique progress going while enjoying yourself!Adapted with permission from "Fat Loss Fast! Theoretical Guide to Intermittent Fasting, Part 2," by Dr. Sara Solomon (DrSaraSolomon.com Inc., 2014).Recommended For YouHealthy Halloween Recipes: 5 Halloween Protein Treats These 5 healthy protein treats can replace the usual sugar-filled Halloween tricks. They look great, taste better, and are built with muscle-making protein!To Eat Or Not To Eat: Your Fast Guide To Fasting Intermittent fasting is not just a choice to be miserable; on the contrary, many people find they feel and train better than ever! Here's your intro to the major approaches, and a way to test if it's right for you.The Best Healthy Thanksgiving Recipes Thanksgiving doesn't have to be synonymous with diet disaster. Here's your number one guide for navigating the dinner table this Thanksgiving!

Colton Leonard's Holiday Strongman Program!

Vital StatsName: Colton LeonardAge: 24Weight: 300 poundsHeight: 6-foot-0From: Houston, TexasOccupation: Cellucor Director of Customer ServiceSponsors: Cellucor, www.ironrebel.com/, ironmillstrong.com/The holiday season is stuffed like a stocking with mouth-watering food and temptations aplenty, but with the right tactics, you can bypass the usual winter bulge and use this time to supercharge your size and strength gains. Strongman Colton Leonard has your back with these smart tips to help you stay on track and gain significant strength!Implement Smart Flexible Dieting"During the holidays, it seems like calories are everywhere," says Leonard. "Holiday cookies at work, Grandma's famous pumpkin pie, Thanksgiving dinners overflowing with six different side dishes and four different desserts, hot chocolate tempting you nightly—there's no shortage of opportunities to eat."In the midst of all this binge-worthy food, Colton stresses that you need to keep a cool head: "The most important element going into the holiday season for any athlete is a solid diet."November and December can quickly turn the edifice of your perfect diet into rubble, so the key to surviving is to disregard rigidity and adopt flexibility—a la flexible dieting."Flexible dieting takes into account your total caloric and macronutrient needs for the day, and gives you the freedom to choose what foods these macros come from," explains Colton. "It gives you the freedom to enjoy some of Grandma's pumpkin pie without breaking your diet so long as you stay within your macronutrient targets.""(Flexible dieting) gives you the freedom to enjoy some of Grandma's pumpkin pie without breaking your diet so long as you stay within your macronutrient targets."Leonard states that it's important not to use flexible dieting as an excuse to shovel heaps of pie into your mouth, but to apply a bit of common sense. Opt for 90 percent of your food to be nutritious choices that give your body the right nutrients and energy to be at its best, and leave 10 percent open for treats."Using this strategy, you can enjoy the holidays without completely breaking your calorie bank over and over again," Leonard says.Once you've laid the foundation of a flexible diet, you can start tinkering with your total daily calorie intake. Instead of constantly struggling against the abundance of holiday fuel, you might even bump up your calorie intake and harness the holidays for size and strength! Think of the extra calories as delicious morsels that accelerate recovery and promote worthwhile strength gains.Set Firm GoalsIf you want to ensure progress after you've defined your diet, set some specific and measurable goals. Not merely, "I want a big bench press," but more concrete targets like, "I want to bench 225 pounds by January 3.""Basic human nature tells us that, when we have tangible goals laid out in front of us, we are more likely to achieve them," says Colton. "Over the holiday season, choose a smart, achievable goal within a particular timeframe. This will keep you more motivated and active in the gym."Farmer's CarryLeonard believes that the holiday season is the perfect opportunity to establish performance vs. physique goals, change up your training routine, and introduce a strength-focused program, especially if it's not something you're accustomed to.If you want to really put your body through the wringer, try his hardcore "Holiday Strong" program on for size. This is what Colton prefers to follow over the winter months to prepare him for the upcoming spring season.Holiday Strong Workout Max-Effort Squat Variation3-4 sets of 5, 3, 3, 1-2 reps (working up to max weight) Speed Deadlift Variation5 sets of 2-3 reps (use 40-50% of max weight) Glute Ham Raise3 sets of 12-15 reps Superset Seated Leg Curl3-4 sets of 12-15 reps Leg Extensions3-4 sets of 12-15 reps Steady-State Cardio30 minutes Foam Rolling/Stretching Max-Effort Push Press3-4 sets of 5, 3, 3, 1-2 reps (working up to max weight) Speed Bench Press5 sets of 2-3 reps Machine Fly3-4 sets of 10 reps Dips3-4 sets to failure Triceps Pushdown3-4 sets of 12-15 reps Lat Pulldown4 sets of 8-12 reps Seated Cable Rows4 sets of 8-12 reps Chest Supported Row3 sets of 8-12 reps Hammer Curls3-4 sets of 12-15 reps Preacher Curl3 sets of 12-15 reps Extras: 1-2 additional exercises you want to do, such as lateral raises, rear delt flyes, more biceps work, or calves training. On Saturdays, Colton typically performs several strongman exercises in the morning. If you don't have access to strongman equipment, this is a great opportunity to incorporate more functional training into your workout routine with things like sandbags, tires, and sleds. Farmer's Carry4 runs of 80-100 feet Atlas Stone Load4 runs of 3-5 stone loads Sandbag Carry3 runs with a 200-300-pound bag for 50 feet Special Holiday WorkoutIf the above program isn't enough, Leonard also likes to devise workouts specifically for big meal days like Christmas and Thanksgiving. To make the most of these holidays, he suggests getting in an intense group workout."We get a big group of friends together and find some way to get a workout in on the days of those big feasts," he explains. "This can be hard to do with most gyms being closed on holidays, but fortunately for us, we have enough personal equipment to get a good garage training session in."Of course, not everyone has this luxury. Whether you're traveling or don't have access to any equipment, you can try this effective bodyweight workout or any of these within the Bodybuilding.com archives.If you do have access to a gym, below is one of Colton's favorite Christmas day leg workouts: Leg Press5 sets of 25 reps Seated Leg Curl4 sets of 25 reps Step Lunge3 sets of 25 reps Leg Extensions2 sets of 25 reps Barbell Squat1 set of 25 rep Crush a celebratory holiday workout and the strength program above, and you can be sure any extra calories you ingest will get put to good use.Once the holidays are over, don't forget to review your achievements over the last year and set some new goals for the year ahead."It's important to review progress, setbacks, and achievements to continuously make improvements and get closer to your long-term goal," Leonard says. "And of course, never forget to give thanks for your health and athletic achievements to date. Health is a blessing!"Recommended For YouFitness 360: Colton Leonard, Stronger Than Stone The fit body battles between physical wants. Strength and aesthetics battle in a muscleman's goals. Meet Colton Leonard, who fused the two desires into one behemoth body.The 5 New Rules Of Holiday Fitness Don't put your fitness goals on the back burner this holiday season. Enjoy the holidays and crush your goals by following the new rules of holiday fitness!8 Holiday Fitness Tips Don't let the holidays derail your gains. Make time for friends, family, AND fitness with these tips!About The AuthorShannon ClarkI’ve been working in the field of exercise science for the last 8 years. I’ve written a number of online and print articles.View All Articles By This Author

Your Healthy-Eating Holiday Survival Guide!

The holiday season is without a doubt the most challenging time of year to eat healthy and stay dedicated to your fitness goals. As soon as October rolls around, supermarkets are inundated with candy corn, mini chocolate bars, and other bite-sized morsels loaded with calories and refined sugar. To make matters worse, it seems like every office has a candy tray staring you in the face, and the sweets-capade continues through Christmas.Surprisingly, the average American only gains one pound during the 3-month span between Halloween and New Year's. Individuals who struggle with their weight gain closer to five pounds.1 While this isn't as horrifying as you'd imagine, it's definitely a major setback if you're trying to shed that extra weight.I'm not saying it's a crime to gain a little weight this holiday season, or that you have to choose only "clean" foods and none of your holiday favorites, but there's a smart way to indulge that won't leave you feeling sick and disgusted. Do you really want to go on a three-month rampage and undo all the progress you've made thus far? I sure don't!The good news is, you can enjoy all the delicacies the season has to offer and stay on track with a little moderation and planning! Here are my top tips to keep your holiday indulgence in check:"You can enjoy all the delicacies the season has to offer and stay on track with a little moderation and planning!" 1 Don't Turn Holidays Into Holi-Months Most people can get away with indulgences on the actual holidays, but the scales start to tip when a few days of cheating turn into weeks or months of bingeing! Try limiting holiday feasting to the actual holidays, or one day per week depending on your condition and goals. You will likely have multiple opportunities to indulge throughout the week, but simply tell yourself you'll have it later. If it's really special, you can even save what would be a weekday splurge for your cheat day by storing it in a Ziploc or Tupperware. 2 Don't Show Up Starving While it may seem like good idea to fast all day before a big party splurge, it's actually counterproductive. The few hundred calories you saved by skipping breakfast, lunch, or dinner are nothing compared to the amount of treats you'll probably devour if you arrive to a party totally famished. If you're the host and waiting for guests to arrive, the same thing applies.Instead, play it smart. Eat as you normally would, and have a filling, healthy snack before you leave for your party. Some good choices are an apple with string cheese, raw veggies with hummus, a side salad with light dressing, a 100-calorie bag of air-popped popcorn, 100-calorie Greek yogurt or low-fat cottage cheese, a couple slices of lean deli meat, or a high-fiber protein bar. 3 Stick to a Small Plate It's important not to munch away mindlessly by grazing on snack foods at a party, because hidden calories can really add up. When socializing, make yourself a small appetizer plate roughly the size of a cocktail napkin, and try to limit your party food intake to whatever you can fit on that plate.Choose raw veggies like celery, carrots, cucumber, and broccoli; marinated veggies like olives, artichoke hearts, roasted peppers, and pickled asparagus; fruit such as grapes, apples, pears, pineapple, and citrus; and possibly some lean deli meats like ham, turkey, and roast beef. Mini sausages, salami, pepperoni, pastrami, chips, crackers, and pretzels are all higher in calories, so limit those to half of your little plate. Cheese and nuts are also diet bombs, with just one ounce totaling over a hundred calories. Holiday Appetizer Portion Guide Dish Serving Size Calories Fruit or vegetables Fist-sized serving (approx. 1 cup) 50-100 cal. Lean deli meat Palm-sized serving (approx. 3-4 oz) 100-150 cal. Chips, pretzels, and crackers Two level handfuls (approx. 1 oz) 150 cal. Cheese Thumb-sized serving (approx. 1 oz) 100 cal. Nuts Level handful (approx. 1 oz) 150 cal. With cooked appetizers, it can be tough to determine whether they're healthy or hiding secret calories, but some items are pure giveaways. You can bet those cheesy, breaded, or deep-fried items have heaps of calories! Limit yourself to one of each of these must-try items. 4 Measure Out The Main Course When it comes to dinner, split your plate into thirds to ensure an equal balance of macronutrients. You'll feel more satisfied if you fill up a third of your plate with meat, a third with vegetable sides or salad, and a third with more carb-heavy sides. Remember, protein and vegetables keep you full.In potluck situations where there's a smorgasbord to choose from, limit yourself to one plate for your main courses and one small plate for dessert. No need for seconds. You should be able to fit a "taste" of everything into one helping, so plan accordingly. Holiday Dinner Portion Guide Dish Serving Size Calories Casseroles, potatoes, stuffing 1/2 cup or one serving spoon 100-200 cal. for typical homemade recipes Roasted turkey or chicken (white meat) Palm-sized serving (approx. 3-4 oz) 150-200 cal. Roasted turkey or chicken (dark meat) Palm-sized serving (approx. 3-4 oz) 200-250 cal. Baked ham, pulled pork (no barbecue sauce), or prime rib roast Palm-sized serving (approx. 3-4 oz) 200-250 cal. Barbecue pulled pork or beef brisket Palm-sized serving (approx. 3-4 oz) 250-300 cal. Shrimp cocktail, crab, or lobster (no butter) Palm-sized serving (approx. 3-4 oz) 100 cal. 5 Eat Sweets In Moderation Before you have "one of everything," consider halving a couple cookies with someone else, or splitting up that decadent brownie. Or, ask what the absolute best treats are—it's a great way to strike up a conversation with a fellow partygoer—and dig into one of those.The same goes for holiday cakes and pies. Instead of indulging in a whole slice, go for half a slice—just enough to enjoy the sweetness without overdosing on sugar. If you're in a comfortable family situation, you might even get away with just a forkful of each! My family makes about six different pies, so I feel your pain. Still, it's important to remember, sugary calories add up quickly: Holiday Dessert Portion Guide Dessert Serving Size Calories Candy and chocolate Thumb-size serving (approximately 1 oz) 100 cal. Cookies, brownies, and bars Golf-ball size or the size of three dice (approximately 1 oz) 100-150 cal. Pies Half slice (1/16 of a 9" pie) 150-250 cal. Cakes 1 small slice 150-250 cal. Feel free to make healthier versions of your favorite dishes and bring them to share! If you're not comfortable unleashing your creative side, just stick with the family recipe, and exercise moderation. 6 Be Wary Of Drinking Your Calories Beverages can be a slippery calorie slope. Start your event with a couple glasses of water. Continue drinking water during the festivities, and between drinks if you're consuming alcohol.If you choose to drink, keep in mind that intoxication encourages overeating. Dehydration sends false cues that make it hard to suppress a ravenous appetite. Again, moderation is the best policy. Guys, limit yourselves to 1-3 drinks; ladies, 1-2 drinks. What exactly constitutes a drink? Here are the official drink sizes and calorie counts: Holiday Drink Portion Guide Drink Serving Size Calories Wine 5-oz glass (2/3 full) 100-150 cal. Champagne 4-oz glass (3/4 full) 100 cal. Domestic beer 12-oz bottle 100-150 cal. Craft beer (Hefeweizen, Stout, IPA) 16-oz pint 200-250 cal. Liquor (vodka, whiskey, scotch, rum, tequila) 1.5 oz 100 cal. 7 Remember That You're Human! "Dwelling on your failures will make you feel like just that: a failure! Focus on small, positive changes."Don't be too hard on yourself. Despite your good intentions, you may fall off the wagon, have a few too many fun-size candy bars at Halloween, or eat yourself sick at Thanksgiving. And that just means you're human. The best thing you can do is push aside the guilt and regret, and focus on healthy choices in the here and now. Dwelling on your failures will make you feel like just that: a failure! Focusing on small, positive changes will empower you to have a positive, powerful attitude when it comes to your goals.I'll admit, I have a really hard time sticking to my goals when no one is watching. When I'm home alone, having a stare-down with a plate of cookies, it's easy to think about how six packs are overrated. Just remember, no fleeting taste is worth destroying all the months of hard work you've already put in. Don't binge and don't deprive yourself. Indulge responsibly! Give yourself a 90/10 rule, or even an 80/20 rule: If you can eat healthy 80 percent of the time and save 20 percent for enjoying your favorite foods, you'll do just fine.Share your favorite holiday tips below!ReferencesYanovski, J., Yanovski, S., Sovik, K., Nguyen, T., O'neil, P., & Sebring, N. (2000). A Prospective Study of Holiday Weight Gain. New England Journal of Medicine, 342(12), 861-867. Recommended For You 3 Protein-Packed Breakfast Recipes Breakfast is the most important meal of the day. Add a protein punch to your morning with these recipes! Train On Thanksgiving! Use your Thanksgiving feast to become a total beast by training on Turkey Day! We've got a great selection of at-home and gym workouts. Holiday Gains: 4 Reasons To Build Muscle During The Holidays For the next few weeks, switch your goal from fat-loss to muscle-building. You'll effectively utilize those extra calories and feel less stressed about having a few bites of pie!

Clutch Nutrition For High-Intensity Training

Recently, I had the pleasure of appearing on the cover of the December 2014 issue of "Oxygen" magazine. I have a long history with this magazine, and I feel like it was largely responsible for my initial success in the fitness industry way back when. So, needless to say, this was an awesome experience that meant a lot to me, especially because I also contributed a workout to the issue.The workout I created was something I would do—and have done—myself. It's a high-intensity, full-body program inspired by my experience in collegiate athletics. I wanted to convey an important point: If you move your body in an athletic way, your results and physique will come. You don't need to tailor every workout to how you want to look; do the workout first, and let the body come naturally. Not only will you look great, you'll also be a better athlete.But there's another ingredient to this performance pastry: nutrition! And I'm not just talking about your overall nutritional strategy, or your—sigh—"diet." If you've ever made the mistake of eating like a bodybuilder on the same day you do a sprint or agility workout, you know that eating for performance can make the difference between feeling great and feeling beyond awful.Here's the new way to fuel up for high-intensity training. A photo posted by Amber Elizabeth Dodzweit (@amberdodzweit) on May 5, 2014 at 9:21pm PDT A Day at the RacesHow to program your speed and agility dayMonday: Outdoor agilityTuesday: Full-body strength workoutWednesday: Outdoor agilityThursday: Full-body strength workoutFriday: Outdoor agilityWeekend: Get out and enjoy yourself!High-intensity workouts require you to eat in a certain way. First and foremost, carbs are non-negotiable. They are the fuel for movement and speed, and you absolutely need them to perform at your peak. In fact, I didn't deplete or deny myself carbs at all for my cover or workout photo shoot.I do recommend timing your carbs, however. Ingest only complex, slow-digesting carbs in your morning and early afternoon meals, and taper them off around 3 or 4 p.m. After that, replace them with non-starchy vegetables. This will give you plenty of energy to play with, which is the real key to getting lean.For breakfast I recommend slow-burning carbs like oatmeal paired with egg whites, or protein pancakes made with a scoop of Baking Mix from Clutch Bodyshop, an egg white, almond milk, and oatmeal.Baking Mix Pancakes PDF (113 KB)Consume that first meal at least an hour and a half before your workout so it has time to be digested—and so it doesn't come back up. This is a lesson some people need to learn the hard way, but they usually only have to learn it once!After your workout, proper nutrition is very important. Your body considers exercise a stressor, and you need to eat and drink back what you've just depleted from your system in order to kick-start your repair and recovery processes. Remember that strength and progress are not built during your workouts; they're built during your recovery.This is the perfect time to take in fast-digesting carbs, but that doesn't have to mean junk food. I like to have 8 ounces of coconut water, straight up, at this time. At least a few times a week, I'll toss my coconut water into the blender and make a homemade green juice.Post-Workout Green JuiceCoconut water 8-12 oz. Kale Celery Parsley Romaine lettuce Ginger Lemon As the burning in your thighs after a few sets of sprints indicates, intense exercise creates an acidic environment in your body. This promotes inflammation, and green juice helps your body return to an alkaline state, which is better for repairing and rebuilding, and ultimately getting you results.Finally, I recommend a protein shake that is 100-percent whey isolate protein, mixed with water or almond milk. All of these things should be taken in immediately post-workout. It sounds like a lot of liquid, but you need those nutrients and water to initiate proper recovery.About an hour after training, have an actual meal. I personally love the Bodybuilding.com B-Elite meals for this particular meal. I'm very busy, so they are the perfect choice for me. I just pop one in the microwave and in five minutes or so I have clean chicken, brown rice, and broccoli in the perfect portions.For dinner I recommend sticking to protein and veggies. This is when I like to have something I invented called "bread-free French toast." Basically, it's egg whites beaten with a little almond milk, some stevia, cinnamon and flax seed meal. Cook it up like you would an omelet with a side of veggies and it's like having French toast for dinner. Who could say no to that?Supps To Support Your Speedy ResultsMy high-intensity workouts are inspired by competitive athletics, but I know that many people aren't performing them with the stadium in mind. No, they're thinking about the mirror, the bikini—in other words, dialing in their body composition. Strategic supplementation can definitely help you get maximum results out oft this type of training, while also helping you recover adequately between workouts. A video posted by Amber Elizabeth Dodzweit (@amberdodzweit) on Feb 2, 2014 at 12:43pm PST I recommend taking a stimulant-free pre-workout mixed with water right before you train. If you didn't know that such a thing existed, then you should definitely consider one. Here's the thing: Over time, the combination of stimulants and hard training exhausts your adrenal glands. This can lead to fat gain and leave you dragging through life. Good luck making it through my workouts then!Instead, I prefer caffeine-free pre-workouts that provide energy on a cellular level, such as the forthcoming Clutch Workout Powder, which will come out this December. I also recommend taking 1,000mg of BCAAs pre-workout to provide your body with immediate access to amino acids during training. Post-workout, I recommend 2,000 mg of glutamine with your protein shake, as well as another 1,000mg of BCAAs to saturate your system with the building blocks necessary to facilitate recovery and build muscle.If you're training with high intensity because you're aiming for a specific deadline, like I was for the "Oxygen" cover shoot, then consider adding in a fat-burner for a month, or if the deadline is shorter, a 21-day Clutch Cut. You may be surprised to hear me recommend a fat-burner, since they are often the primary suspects in adrenal fatigue. However, this is because people use them as an artificial source of energy. I only recommend stimulant-free fat-burners, like the Clutch Fat Burner, which promotes fat being burned as energy rather than just ramping up your heart rate.There's your plan. Now work hard, sprint fast, and watch everyone else try to keep up!Recommended For You6 Delicious Protein Shake Recipes! Say goodbye to the days of chugging lumpy protein shakes with minimal flavor. Take your gains to the next level with these Clutch shake recipes!Ashley Conrad's 25-Minute Time-Saving Workout Think strength and speed don't belong in the same workout? Not if Ashley Conrad has anything to say about it! Turn up the pressure and leave it all out on the floor in this brutal 25-minute burner!Ashley Conrad's 21-Day Clutch Cut I've trained celebrities like Bradley Cooper, Kate Hudson, and P. Diddy. My plan will help you get lean, mean, and cut beyond belief in only three weeks. Now that's clutch.About The AuthorContributing WriterCheck out these awesome articles by some of the best writers in the industry.View All Articles By This Author

Winning Healthy Recipe Of The #FitMenCookoff

by Kevin AlexanderLast updated: Nov 19, 2014It's time to lay down the spatulas, turn off the oven, unplug the food processor, and turn off the dishwasher. That's right: It's time to unveil the winning dish of the #FitMenCookoff. Among all the delicious stuffed meats, handmade tostadas, munch-worthy fritters, easy-to-eat rolls, and tangy dressings, one dish stood apart.The winner of the challenge is Savory Chicken Meatballs with Zucchini Pasta and Marinara Sauce, and a fully-loaded twice-baked sweet potato by Joseph, aka @cookeatlift!I was drawn to the simplicity of this stellar dish. It's healthy fare that turns a muscle-building staple on its head without being overly complicated. The chicken breast meatballs are a great alternative to a lone piece of dry chicken breast, and the twice-baked potato with apples provides a sweet take on a complex carb. This meal is also extremely versatile and can be easily adjusted for both low- and high-calories diets. Going low-carb? Ditch the potato. Looking to bulk up and add on some lean muscle mass? Go all-out and enjoy! Boom.I've recreated Joseph's meal below but made it "meal-prep ready" with a few tweaks to save you some time in the kitchen! Congrats, Joseph, and to all of you that submitted amazing recipes.FitMenCook Watch The Video - 6:58Savory Chicken Meatballs with Zucchini Pasta18 oz lean ground chicken breast 2 eggs 1/3 cup panko crumbs (or 2 bags crushed Quest Protein Chip Salt & Vinegar, as demonstrated in original recipe) 2 tbsp oregano 2 tbsp minced garlic 1/2 cup chopped red onion (optional) 2-1/2 oz goat cheese 6 vine tomatoes 3 medium zucchinis 1/2 cup tomato sauce (natural, no salt added) 1 tbsp garlic Sea salt & pepper to taste Set oven to 375°F. In a bowl, mix ground chicken breast, eggs, panko crumbs (or Quest protein chips), half of the oregano, 1 tbsp garlic, onion, goat cheese, and sea salt & pepper. Form small meatballs, about the size of golf balls, and place on a baking sheet. With these ingredients, I was able to make 12 of equal size. Bake in the oven for about 18-20 minutes. To brown the top of the meatballs and add a small layer of crispiness, you can bake for 18 minutes and then broil for 2-3 minutes. Chop up tomatoes into small pieces and set aside. Set a nonstick skillet on medium-high heat and spray it with coconut oil spray. Add 1 tbsp garlic and the rest of the oregano, and cook for about 2 minutes, continuously stirring with a spatula. Add diced tomatoes to the skillet and stir. Then, toss in tomato sauce. Stir, then reduce to low heat and cover cook for about 8-10 minutes. Shred a zucchini using a julienne peeler or a spiralizer. Place the raw zucchini noodles into your meal-prep containers, then top with the cooked chicken meatballs and drizzle with marinara sauce. Boom. Always remember to adjust portions and servings to support your fitness goals.Savory Chicken Meatballs with Zucchini Pasta PDF (90 KB)Nutrition FactsServing Size (4 meatballs) Recipe yields 3Amount per servingCalories 421Total Fat13 gTotal Carbs19 gProtein50 gLoaded Twice-Baked Sweet PotatoThis recipe will make 6 stuffed sweet potato halves at about 180 g sweet potato per half.3 medium sweet potatoes 3/4 cup 2% Greek yogurt 3 tsp zero-calorie sweetener 1 tbsp cinnamon 1/2 tsp allspice 1 tbsp vanilla extract 1 large green apple 3 tsp chopped pecans Cinnamon to taste Set oven to 375°F. Bake sweet potatoes for 1-1/2 hours or until soft, yet still firm. Allow the sweet potatoes to cool to room temperature. Note: You should immediately remove the sweet potatoes from foil if you wrapped them before baking. Slice the sweet potatoes in half, carve out a portion of the insides, and place it in a separate bowl. The hollowed-out sweet potatoes should look like mini bowls. In the bowl with the sweet potato contents, add Greek yogurt, zero-calorie sweetener, cinnamon, allspice, and vanilla extract. Mash and thoroughly mix together. Restuff the sweet potato halves with the mixture and bake in the oven for another 8-10 minutes. Chop the green apple into small pieces. Set a nonstick skillet on medium heat and spray with coconut oil spray. Toss in the chopped green apple and sprinkle with a little cinnamon. Saute the apple until the edges are brown. Add the twice-baked sweet potato to your meal-prep container. Top with apple and 1 tsp chopped pecans. Dive in. Boom. Always remember to adjust portions and servings to support your fitness goals.Loaded Twice-Baked Sweet Potato PDF (90 KB)Nutrition FactsServing Size (1/2 sweet potato) Recipe yields 3Amount per servingCalories 224Total Fat3 gTotal Carbs46 gFiber7 gProtein9 gRecommended For YouTop 10 Final Healthy Recipes Of The #FitMenCookoff Recipes from the Instagram #FitMenCookoff have been reviewed, and the list has been narrowed down to these 10 finalists. See what delectable dishes made the cut, and try them yourself!Meal Prep Hacks: 5 Healthy Recipes That Make Meal Prep Easy! Make weekly meal prep fast, easy, and fun with these five delicious recipes that offer new takes on your favorite fit-food staples!Healthy Breakfast Recipe: Chicken And Waffle Sandwich Chicken and waffles: always delicious, not always nutritious. Prove that you can have it both ways with this muscle-making recipe!Related Articles5 Healthy Weight Loss Protein Dessert Recipes Ask The Protein Powder Chef: Do You Have A Recipe For Protein Pizza? Healthy Recipes: 7 Delicious High-Protein Meals View All Recipe Articles About The AuthorKevin AlexanderKevin Alexander is a fitness enthusiast and creator of ''FitMenCook''. He is based in Dallas, TX.View All Articles By This Author RATE THIS ARTICLEPOOR1 2 3 4 5 6 7 8 9 10 EXCELLENTOVERALL RATINGN/AOut of 100 RatingsSUCCESS:Your comment has been posted! Because comments are displayed from oldest to newest, it will appear on the last page. ERROR:Lorem ipsum dolor sit amet, consectetur adipiscing elit. Integer mattis varius nisi eu aliquet. Integer mattis. 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BodySpace Member Of The Month Bry Jensen: Feel The Burn

Vital StatsName: Bry JensenAge: 25From: Vancouver, BCOccupation: Magnum Athlete, fitness model, writer and personal trainerWebsite: bryjensen.comContest History: Western Canadians 2012: 6th place; Sandra Wickham Fall Classic 2012: 3rd place; BC Provincial Championships 2013: 9th placeThe fit life moves fast when you are Bry Jensen. A quarter-century in, this Canadian model has flipped through gymnastics and dance studios, figure-skating rinks, and martial arts dojos.At age 19 she began weight training. By 22, she was a kickboxing instructor, and a personal trainer at 23.Bry is a sponsored athlete with Magnum Nutraceuticals and an impactful motivator to thousands of exercise enthusiasts.She knows who she is and why she lifts. She can do it all, and she promises that she will! Q What is the bigger challenge, being a fitness model or a personal trainer? Being a fitness model requires more work. I say that because I am so passionate about training others that it never feels like work to me! I love watching people grow and progress and transform into happy, healthy people with great senses of self-worth.By comparison, my own cardio seems a lot more grueling! Knowledge-wise they are the same, because you have to know what you are doing to train yourself or anyone else.You were pretty skinny in 2009 when you started training, but were you out of shape?I was insanely out of shape; there is no way to sugarcoat that. Walking up a flight of stairs winded me. Running was a no-go. I honestly thought I didn't know how to flex, but the reality was I had nothing to flex! Most importantly, I was exhausted all the time. And at 19, I felt that was a sad way to be.How do you feel about your physique now?I feel amazing in ways I never thought I could. My energy levels soar. My strength is tremendous, and it often shocks people that this tiny girl could lift so much. I'm no longer hindered or restricted from living whatever sort of life I want. My body doesn't hold me back now; it propels me forward!Is music important to you, in and out of the gym?It's kind of funny because I don't listen to a ton of music outside the gym—I'm a talk radio kind of girl. In the gym, though, music keeps me motivated. It distracts me from the inevitable slowdown of cardio, and also maintains my focus on what I am doing.The change from chorus to verse is a great way to have a good feeling of how long your breaks are. Music can really help push me through a tough interval.Fall Out BoyRamin DjawadiAloe BlaccMeghan TrainorWhat makes you a "fiery redhead?"I definitely live up to the stereotype! I'm the perky redhead with all the sass! More than that though, fire has always been my signifier. I light candles to relax, can't live without a good fireplace, and get really excited when there is a large fire around. I've taken up fire dancing too, and this feels so good to me! So, the fire in my hair must be the fire in my blood.My mantra is "embrace fire." I feel like I run on fire, and embracing that is all about allowing my inner drive to fuel me for success. Fire is a strong representation of power in the world, and embracing it is equivalent to embracing who you are at your core, and allowing your power to speak through you.It's also a nice metaphor for working out. The burn is so good, and you have to love it to ignite the superhuman you want to be!Your interests are all over the place, from fitness to mythology and parkour. Can you do it all?"I feel as if my passions for history, fitness, and travel are all governing forces in my life, but they complement each other nicely."Can do it all, and will do it all! It's hard to say which interest is most important to me, because I feel like you can't be a whole person if you are defined by only one thing. I feel as if my passions for history, fitness, and travel are all governing forces in my life, but they complement each other nicely.History shapes the way I view and understand my world, but it also fundamentally influences my emphasis on context, and what it means to be a part of something larger. Fitness shapes the way I care for myself and how I structure my day and my lifestyle.Travel shows me more of the world and inspires me to use my former passions to understand new places and cultures. They're all so intertwined. Mythology is definitely a part of historical understanding. And, well, parkour is just awesome!How did your life change when you signed with Magnum?Magnum opened so many doors for me—not only in terms of exposure and my place in the fitness world, but also to a group of amazing people who touch my life every day, products that have truly helped me succeed, and lessons on what it means to thrive in fitness.I am so grateful to be a part of this team whose members all conduct themselves with such integrity, who care for one another, and who go out of their way to open doors for their teammates. Signing with Magnum changed my life, in that it gave me a new family I now can't imagine my life without!You're a modern, fit woman who is intelligent, empowered, strong, and feminine. What are we missing?Humility and sincerity. All the qualities listed are great fundamental ones, but they lack a reflection of personal conduct that I really feel is the key in this industry. The most inspiring women I have met in the fitness world have been the ones I have walked away from, saying, "Wow! She is just the most genuine sweetheart!"A complete modern woman is someone who cares about the people she interacts with. With empowerment comes feeling amazing about ourselves, but it must go one step further: to celebrating that with others and having them share that feeling. It makes you feel so good to be around someone who lifts you up and shares the positivity of her life!"With empowerment comes feeling amazing about ourselves, but it must go one step further: to celebrating that with others and having them share that feeling."In turn, it makes me feel so good to be able to put a smile on someone's face, and have them end our conversation knowing I really heard them.What are some common lessons you share with people on BodySpace? How often do your "friends" approach you?I get approached on BodySpace all the time, and I think that's fantastic. People often want to know what sort of workouts I do or what I eat, so it's a great opportunity for me to share the importance of personalized eating.Many people want to know what it takes to be a fitness model or a sponsored athlete. The best answer to that is the simplest one: Know who you are, know your brand, and live it genuinely!Can you reach everyone? Do you have to send thousands of personal messages?No, and I don't, because it's more about just being there and sharing myself as openly and genuinely as I'm capable of doing. Sure, my inbox is always open, my personal messages are always turned on, and I do my best to respond to everyone, because those are the people who feel compelled to speak to me. However, they are not the only people who will ever cross my page, see my tweet or post, or see me bouncing around an expo.If I can just get them to smile or think about something in a new way, then I have done the job I need to do for that person. I put myself out there and invite response.How does BodySpace help you with social exposure? How does it stack up against other social networks?"BodySpace has not only been fundamental in my establishment as an identity in the fitness community, it has helped me forge strong friendships and bonds."BodySpace has not only been fundamental in my establishment as an identity in the fitness community, it has helped me forge strong friendships and bonds—including with my hero, Jamie Eason. It also helped me establish my personal training clientele. Many of my long-term clients initially found me on BodySpace.BodySpace differs from other networks in a lot of ways, since it has a specific function. This allows someone like me to share more than just thoughts or messages. It allows me to post every detail, from my weight to lifting stats and supplement stacks, and glean huge amounts of information from other people I idolize and respect. It's one of the most complete social networks out there, for sure.You've done a bunch of photo shoots over the years. Any tips for someone getting prepared for their first one?Find someone you are comfortable shooting with, and who understands your experience level.Prepare your looks beforehand, and make sure you feel amazing in them. Don't hesitate to use a professional for hair and makeup—it can make a huge difference! Once you're in front of the camera, make sure to not worry about what looks good—you can read the "does this look good?" face from a mile away.Just loosen up, move around, and enjoy yourself!Nutritional Regimen Egg whites 4 Coconut oil 1 tbsp Steel cut oats 1/2 cup Magnum Quattro 1 scoop Apple 1 medium Chicken breast 5 oz Brown rice 1/2 cup Chopped vegetables 2 cups Greek yogurt 1/2 cup Jamie Eason protein muffin 1 serving Peanut butter 1 tbsp Chicken breast 5 oz Brown rice 1/2 cup Chopped vegetables 2 cups (as stir fry or salad) Magnum Quattro 1 scoop A video posted by Bry Jensen (@bryjensen) on Apr 4, 2014 at 2:32pm PDT Training Regimen Barbell Squat4 sets of 10-15 reps Barbell Deadlift4 sets of 10-15 reps Decline Leg Press4 sets of 10-15 reps Calf Raises4 rounds of 3 superset directions, 15 reps Hip Thrust4 sets of 10-15 reps Stiff-Legged Barbell Deadlift4 sets of 20 reps Barbell Bench Press - Medium Grip4 sets of 10 reps Dips - Triceps Version4 sets of max reps BOSU Ball Elbow Drop4 sets of max reps Push-Ups - Close Triceps Position3 sets of max reps Triceps Pushdown - Rope Attachment4 sets of 10-15 reps Straight-Arm Pulldown4 sets of 10-15 reps Cable One Arm Tricep Extension4 sets of 10-15 per side Stairmaster30 minutes Seated Dumbbell Press4 sets of 10 reps Arnold Dumbbell Press4 sets of 15 reps Alternating Deltoid Raise4 supersets of 15 each Front/Lateral Cable Raise4 supersets of 15 each Upright Barbell Row4 sets of 10 reps Hanging Leg Raise4 sets of 25 reps Mason Twist4 sets 50 per side V-Up4 sets of 20 reps Plank3 sets of 1 minute plus Pullups4 sets of max reps Seated Alternating Dumbbell Curl4 sets of 15 each side Preacher Curl4 sets of 10 reps Bent Over Barbell Row4 sets of 10-15 reps One-arm Cable Pulley Rows4 sets of 15 per side Standing Biceps Cable Curl4 sets of 15 reps Wide-Grip Lat Pulldown4 sets of 10 reps (negative reps) Jogging-Treadmill30 minutes sprints Step Ups4 sets of 15 reps per side Split Squats4 sets of 15 reps per side Walking Lunge4 sets of 30 reps Single-Leg Leg Extensions4 sets of 15 reps per side One-Legged Cable Kickback4 sets of 20 reps per side Box Jump4 sets of 15 reps Air Bike4 sets of 25 reps per side Good Morning4 sets of 20 reps *Similar to Wednesday, usually in a different order, or higher rep count Seated Dumbbell Press4 sets of 10 reps Arnold Dumbbell Press4 sets of 15 reps Alternating Deltoid Raise4 supersets of 15 each Front/Lateral Cable Raise4 supersets of 15 each Upright Barbell Row4 sets of 10 reps Hanging Leg Raise4 sets of 25 reps Mason Twist4 sets 50 per side V-Up4 sets of 20 reps Plank3 sets of 1 minute plus Supplementation Regimen Magnum Tonic 1 cap Magnum Primer 1 packet Magnum Heat 3 caps (if preparing for photo shoots) Magnum Mimic 2 caps (either post-workout or before largest carb meal) Magnum Heat 3 caps w/ afternoon snack (if preparing for photo shoots) Magnum Opus 1 scoop Magnum DNA 4-8 caps Magnum Hi5 1 scoop Magnum Quattro 1 scoop Magnum Mimic 2 caps Magnum Tonic 1 cap Recommended For YouBodySpace Member Of The Month: Nikki Walter, A Year Of Leading By Example Nikki Walter is intent on changing the fitness culture in South Dakota. She hosts clean-eating parties, competes in the NPC and helps people on BodySpace!BODYSPACE MEMBER OF THE MONTH: JORDAN METCALFE BodySpace gave Jordan a safe haven to study, share, and progress among like-minded people. He's made the most of it!BODYSPACE MEMBER OF THE MONTH: ALLISON MOYER Allison takes an open-minded approach to fitness and nutrition in order achieve a figure that can thrive in any athletic setting.About The AuthorBodySpace Member Of The MonthBodySpace Members of the Month are chosen because they know how to use all the features of BodySpace to their advantage...View All Articles By This Author

6 Hardcore Holiday Workouts

There's nothing quite like enjoying a great meal with friends and family. Good food and good conversation are part of what makes the holidays so special, and why we look forward to them each year. Because family and food go so well together, it can be devastating to miss out and exchange stuffing and pumpkin pie for a plate of broccoli and chicken breast.That's why the pros at MET-Rx go into the holidays with a plan. They use those extra calories to make huge gains and come into the New Year even better. Here's how IFBB Figure champ Nicole Wilkins, men's physique pro Jason Poston, and NPC bikini starlet Justine Moore work out to make those extra calories count!Follow their hardcore workouts so you can enjoy the holidays with the satisfaction of knowing that you're making progress toward your goals!NICOLE WILKINSFavorite Indulgences: Cranberry sauce and pumpkin pie.Nicole Wilkins loves to relax during the holidays and spend Thanksgiving and Christmas with her family, but she doesn't rest long. "I take those days off to spend with family and friends," she says, "but the next day I do my best to get to the gym because I feel I get the most benefits from those cheat calories that day. I use that extra energy to fuel my training and build my body!" A video posted by Nicole Wilkins (@nicolemwilkins) on Jul 7, 2014 at 9:05am PDT To get the most from those extra calories, Nicole chooses a body part she wants to improve, and then she hits it hard. "I like to train in the morning," she adds, "so I can get it done and have the rest of the day to enjoy myself. I'll also do some HIIT cardio after my strength training, but I really want those calories to go into building my muscles."Nicole's "Make Your Cheat-Meal Matter" Workouts Warm up for 5-10 minutes with some light cardio or a few light sets of the first exercise to get your blood flowing. Then, choose a challenging weight and get to work! Pull-up3 sets of 10 reps Wide-Grip Lat Pulldown4 sets of 10-15 reps Seated Cable Rows4 sets of 10-15 reps One-Arm Dumbbell Row4 sets of 10-12 reps Underhand Cable Pulldowns4 sets of 10-15 reps Cable Pull-Over4 sets of 10-15 reps Warm up for 5-10 minutes with some light cardio and dynamic stretching. Then, hop on a treadmill and get going. For your recovery intervals, jog at a pace that allows you to catch your breath. When you're sprinting, go as fast as you can for the duration of the minute. Beginners can cut the work portion of the intervals down to 30 seconds or reduce the workout to 15 minutes. Running-Treadmill30 minutes of intervals1 minute jog, 1 minute sprint For the first 5 minutes, increase the rate of your exertion during sprints. By minute 5, you should be sprinting as fast as you can. During the jog intervals, work at about a 5 on the intensity scale. JASON POSTONFavorite Indulgences: Pancakes, turkey with stuffing and gravy, and grandma's cranberry salad."During the holidays I do enjoy myself, but I consequently work even harder in the gym to use all that food," says Poston. "Every morning I get up and do at least 30-45 minutes of cardio on an empty stomach. I like to take a long walk or run outside with my grandparents' dogs."Because he's constantly eating, Jason likes to hit the gym two or even three times each day to burn off what he eats. "Don't get me wrong," he says, "I love the extra work! I'll take any chance to get more fuel in the off-season, then put it toward building size."Because Poston is diabetic and insulin-dependent, his constant gym visits are necessary to burn calories and keep his blood sugar under control. A photo posted by Jason Poston (@jasonpostonpro) on Jul 7, 2014 at 1:19pm PDT "For each workout, I train a different body part to isolate, so I don't overtrain anything. After five minutes of mobility and flexibility work, I train a single part with super-intense, heavy, explosive movements. My workouts are 100 percent velocity weightlifting," says Poston."At the end of each session, I do 10-15 minutes of HIIT. I like to punch a heavy bag as hard and fast as I can for 15 seconds, then walk and rest for 45 seconds. I always follow up my intense workouts with lots of stretching and mobility."Jason's "Turn Evil Into Good" Workouts Before hitting any weight, do five minutes of light cardio followed by five minutes of functional mobility and flexibility for your legs, hips, and back. Go hard and heavy on squats, leg presses, walking lunges, and stiff-legged deadlifts. When you hit the supersets, use a more moderate weight and focus on the stretch and squeeze.Rest up to three minutes between sets of squats, and one minute between sets of other exercises. During supersets, do the strength and plyometric moves back-to-back, and then rest 1-3 minutes. Barbell Squat8 sets of 10, 10, 8, 6, 6, 5, 4, 3 reps Jump Squat1 set of 20 reps Leg Press4 sets of 25-30 reps Barbell Walking Lunge4 sets of 20 reps Sissy Squat3 sets of 25 reps Superset Lying Dumbbell Leg Curls (Shown w/ machine)3 sets of 20 reps Speed Skater3 sets of 10 seconds Superset Stiff-Legged Barbell Deadlift4 sets of 20 reps Box Jump4 sets of 10 seconds Superset Standing Leg Curl3 sets of 12 reps Weighted Punch3 sets of 10 seconds Warm up with a light jog or some jumping jacks, then get right into the workout. Do one round, working as intensely as possible, then rest 30 seconds and repeat. Continue until you complete 10 minutes. As Many Rounds As Possible (AMRAP), 10 Minutes Burpee10 reps Jumping Jacks20 reps Combination Punches30 reps (Left/right straight punch, left/right uppercut, left/right hook = one combination) JUSTINE MOOREFavorite Indulgences: Hot cocoa, Christmas cookies, eggnog, and all kinds of carbs!"Holidays are a vacation," says Justine Moore. "You're supposed to enjoy life. Food is a big part of that. I like to have holiday treats and cocktails, but there is a way to do it so I don't totally wreak havoc on the work I've put in all year. So if I know I'm going to indulge, I have to earn it in the gym beforehand." A photo posted by Justine Moore (@justinefit) on Oct 10, 2014 at 5:47am PDT Moore is a big fan of combining strength moves and cardio to fire up her metabolism and burn a ton of calories. "I'll choose a cardio interval, a lower-body move, an upper-body move, and a core move, and then arrange them in a circuit. I do all four exercises back-to-back and then rest one minute. I repeat that circuit three or four times," says Justine."If you do three or four circuits like that, you've done a 45-minute, total-body [workout] and cardio workout in one! You're in and out of the gym in an hour and you can enjoy the rest of your day with family and friends."Justine's "Earn It" Holiday Workouts Warm up by doing some total-body dynamic stretching for five minutes, then begin the workout with Circuit 1. Go through each circuit three times and rest for one minute between rounds. Your workout will take a grand total of 45 minutes. After you're done, cool down and stretch for 5-10 minutes. Circuit 1 Jumping Jacks3 sets of 1 minute Bodyweight Squat3 sets of 1 minute Bent-Over Barbell Row3 sets of 1 minute Air Bike3 sets of 1 minute Circuit 2 Rope Slam3 sets of 1 minute Push-up3 sets of 1 minute Barbell Walking Lunge3 sets of 1 minute Plank3 sets of 1 minute Circuit 3 Burpee3 sets of 1 minute Dumbbell Thruster3 sets of 1 minute Dumbbell Biceps Curl3 sets of 30 seconds per side Side Plank3 sets of 30 seconds per side Warm up with some light jogging and dynamic upper-body stretching. Pay special attention to your shoulders. After the workout, cool down and stretch for 5-10 minutes, focusing again on shoulder mobility and range of motion.The rate of perceived exertion (RPE) should increase during each cardio blast. Jogging-Treadmill5 minutes (RPE 6-7) Superset Dumbbell Shoulder Press3 sets of 20 reps Side Lateral Raise3 sets of 20 reps   Step Mill5 minutes (RPE 8) Superset Dumbbell Rear Delt Fly3 sets of 15 reps Alternating Deltoid Raise3 sets of 15 reps per arm   Bicycling, Stationary5 minutes (RPE 9) Superset Machine Shoulder (Military) Press3 sets of 15-20 reps Upright Cable Row3 sets of 15-20 reps   Jogging-Treadmill5 minutes (RPE 9) Recommended For YouFigure Dynasty: How Nicole Wilkins Won Her Fourth Olympia You've seen her dominate the Figure category on stage. Now get an exclusive look what it's like to compete as four-time Olympia winner Nicole Wilkins.Personal Trainer Of The Month: Justine Moore She keeps her clients busy with a steady diet of supersets, intervals, and circuits. She also keeps herself busy with a bourgeoning side career in modeling.18 Quick Ways To Improve Your Workouts Sometimes wholesale program changes can do more harm than good. Instead, insert these 18 tip and twists to improve your current program and continue your physical progress.About The AuthorContributing WriterCheck out these awesome articles by some of the best writers in the industry.View All Articles By This Author

Build Your Own Weight-Gainer Shake

Vital StatsName: Jim Stoppani, PhD Occupation: Creator of JYM Supplement Science, fitness coach and consultantWebsite: www.jimstoppani.com/To be honest, I have yet to find a quality mass gainer on the market. The problem with most mass gainers is that they are loaded with cheap sugars as a carb source. Not only can this lead to greater fat gain, it can make drinking them several times a day unhealthy.Of course, many supplement companies try to trick the consumer by using ingredients like maltodextrin instead. While maltodextrin is technically a complex carb, it breaks apart very rapidly in the body and spikes blood sugar and insulin levels even faster and higher than sugar does. This allows manufacturers to list less sugar—or even no sugar—on the product label. The unsuspecting consumer has no idea that the carbs in that product are sugar in disguise.A mass gainer is not some magical formula that will build muscle better than a regular protein blend. A mass gainer is designed for people who cannot eat enough calories, protein, carbs, and fat to build adequate muscle. This is typically teenage males and males in their early 20s. Instead of buying jugs of product that promise to free you from your ectomorphic ways, I recommend that you make your own with the recipe below.For those of you who are truly hardgainers, and can't gain an ounce no matter how much you eat, this homemade mass gainer is just for you. Drink this mass gainer with breakfast, around workouts (consider making it before workouts and sipping on it before, during and after workouts like I do in this video), and before bed. Having three of these shakes per day will add more than 2,800 calories, 225 grams of protein, 270 grams of carbs, and 90 grams of fat to your daily totals. That should be enough to put some size on the hardest of hardgainers!HOMEMADE MASS GAINERSimply combine all ingredients in a blender.2 scoops Pro JYM protein powder blend (or any flavor Pro JYM you prefer) 2 cups whole milk 1/2 cup dry oats 1 medium banana 1 tbsp natural peanut butter (or any nut butter) 2-3 cups ice Nutrition FactsServing Size (1 shake) Recipe yields 1 servingAmount per servingCalories 955Total Fat30 gTotal Carbs90 gProtein75 gHomemade Mass Gainer PDFRecommended For YouAsk The Supp Guru: 'What Is The Best Ratio Of BCAAs?' You know that branched-chain amino acids (BCAAs) are important for muscular energy and growth, but you might not know the best ratio of BCAAs. The Supp Guru has you covered!The Benefits Of Post-Workout Carbohydrates For many people, post-workout recovery includes a dose of fast-acting carbohydrates. But do you really need carbs as part of your post-workout meal for optimal gains?Your Expert Guide To Carnipure L-Carnitine Carnipure is the most popular, highest-quality L-carnitine on the market. It's a popular ingredient in energy drinks, post-workout supplements, and on its own. Here's what you need to know to get the most out of it!About The AuthorJim Stoppani, Ph.D.Jim holds a doctorate in exercise physiology and has been the personal nutrition and health consultant for numerous celebrity clients...View All Articles By This Author

The Best Healthy Thanksgiving Recipes

It's the time of year for everyone to gather 'round and chow down on a smorgasbord of good ol' fashioned Thanksgiving staples: A succulent bird propped up on metric tons of stuffing; mountains of mashed potatoes and gravy; warm, airy biscuits; chunks of sweet candied yams; and enough pumpkin pies to make your eyes—and belly—bulge.While a wonderful Thanksgiving feast is a venerable tradition, many of us want to enjoy these delicacies while staying on track with our fitness goals. Luckily, it's easy to make healthy versions of your favorite treats. Armed with the right recipes, you can have your pumpkin pie and feel great about it, too!Check out these delicious, nutritious, healthy Thanksgiving meal ideas!Happy Bulksgiving! Fear not, FitMenCook's recipes will let you have your bulk and ensure that the post-Thanksgiving girth has been proportionately channeled to appendages other than your abs-blanket.Your Guide To The Ultimate Paleo Thanksgiving No grains, no problem. Recipes for a successful Thanksgiving dinner are only a click away! Paleo gravy, paleo pumpkin pie, and many other paleo-friendly recipes await. One of the recipes even teaches you to make a substitute for mashed potatoes out of … well, you'll just have to find out, but we promise it's good!The Best Protein-Loaded Pumpkin RecipesYou'll Ever Taste If you're looking to build lean muscle, these eight better-for-you protein pumpkin recipes will give you an extra dose of protein in the wake of a carb-laden holiday feast. Plus, protein is naturally more satiating. Thanksgiving Nutrition 101 If you're committed to steeling yourself against an all-out holiday diet apocalypse, you'll need to have an action plan. Whether your goal is fat loss, gaining mass, or even maintaining your weight, here's a handy nutrition guide for physique-minded folks of all fitness levels.Innovative Training Tips For The Holidays Your training shouldn't fall by the wayside just because you're on holiday. In fact, you can even do a bit of damage control by working out before the big feast! Even if you don't have a gym, this is the perfect bodyweight circuit to help you feel better about hungrily tackling the oncoming big meal.Classic Pumpkin Pie… Now With More Protein Diet, meet this macro-friendly protein pumpkin pie! Even if you're watching your calorie intake, this pie variation perfectly melds luxurious taste, reduced sugar, and adequate protein to let your inner pumpkin-pie-lover indulge in good conscience this Thanksgiving.Healthy Thanksgiving To Fit Christmas! For some people, battling the onslaught of decadent pumpkin pies and relatives who keep piling second and third helpings onto your plate can be a lofty and mentally draining endeavor. Fret not, fit warrior! Use Jennifer Nicole Lee's holiday survival guide to equip yourself with the right mindset, plan, and belly-bloat-resistant armor to survive the holidays.About The AuthorContributing WriterCheck out these awesome articles by some of the best writers in the industry.View All Articles By This Author

Hand-release push-ups

27 November 2014

Hand-release push-ups These advanced push-ups force you to re-engage your abs. Melissa Guest-Smith demonstrates.Great for the chest, triceps and shoulders – but also the core muscles, as the ‘hand release’ forces you to re-engage your abs at the top and bottom of each rep. This creates more effort for more reward.How toa. Get down on the ground and place your palms flat on the floor at chest level.b. Make a plank so that only your toes and hands are touching the ground (push-up position).c.

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Secrets of a pert butt

27 November 2014

The big picture:The gluteal muscles are a group of four muscles. Three of these muscles make up the buttocks, gluteus maximus, gluteus medius and gluteus minimus. The largest, gluteus maximus, is one of the strongest muscles in the human body.To get that perfect rounded shape you need to make sure you train all these muscles. To lift your butt, you need to have that definition between glute and hamstring, so its really important to train hamstrings as well.My advice to you to get the best results:» Train hard and heavy!» Try to keep your heart rate up the whole workout» Focus on that area you are training and squeeze» Eat clean and try to have only one cheat day per week.Butt RULES:I have a problem getting that definition between my glute and hamstring, so I train glute and hamstring twice a week and glutes once a week.

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Best Supplement Stacks For Men – 2014 Holiday Fit Gift Guide

26 November 2014

Training and nutrition make up the bulk of a person's fitness gains and results, but supplements can help push folks in the direction they want to go. We understand that the options can be overwhelming. That's why we've designed stacks—or collections—of supplements that will aid in a specific goal. Whether the goal is to build muscle, burn fat and lose weight, or just look great naked, there's a supplement stack for people at every level!1JYM System Stack We heard your cries: Some of our most popular products now all bundled into one mega-pack for mega gains and savings. This all-around powerhouse of workout performance and recovery is your ultimate JYM training partner.2Muscle Pharm: Essential Core Pack Get this Essential Core Pack to cover all the nutritional bases for yourself or another lifting enthusiast in your life. ZMA, fish oil, glutamine, creatine, BCAAs, carnitine—everything you need to feel and perform your best in the gym.3B-Elite Fuel As they say, proper nutrition is 80 percent of the weight loss battle. B-Elite Fuel meal plans help you easily dial in your nutrition and get clean, unprocessed foods into your diet. No messy kitchen, guesswork, food scales, or headaches—just wholesome, easy meals delivered right to your door.4Mad Aesthetics Muscles, meet your new best friends: The Mad Aesthetics supplement stack. It’s the most advanced combination of the right supplements – pre-workout to get you pumped, BCAAs for recovery, fish oil and a multivitamin for optimal health, and of course, great-tasting protein -- to help build solid, healthy muscle mass for any training level. Gains will be yours forthwith!5ON Performance Not sure which supplements to start with? Here’s the perfect starter kit that contains everything you need to get your fit and healthy life going: whey protein, casein, a multivitamin, and AmiN.O. Energy.6Muscle Pharm: Get Swole Do you want to make serious strides in the gym? We’ve specially designed this supplement stack with a serious mass-gainer in mind. A beautiful union of whey protein, pre-workout, BCAAs, multivitamin, and Z-Core PM for them mad gains.

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Best Workout Clothes For Women – 2014 Holiday Fit Gift Guide

26 November 2014

At Bodybuilding.com, we know a thing or two about beasting it in the gym while still looking like a beauty. That's why we've assembled the best workout clothes that offer both style and comfort. Of course, we haven't forgotten about a fierce woman's unique curves. The featured workout tights and hoodies hug the shape of your body and give off a flattering look whether you're at yoga, the gym, or the store.1Gold's Gym Women's Classic Joe Burnout Tank The winter months can be especially cruel to girls with guns, but at least you can prepare yourself with this tank. Comes in a variety of colors, too.2Dcore Women's FT Grafitti Tights One of the hottest sellers, express your desire for high performance gear without compromising trendy prints and elegant, form-fitting design.3Bodybuilding.com Clothing Core Series Women's Core B Swoosh Pullover Hoodie What do we want? Hoodies! When do we want it? Hoodies! Need we say more?4Better Bodies Women's Camo Long Tights The design and shape of these camo tights have the popular Better Bodies butt and thigh shape, and capture the essence of badassery in the gym. Even though they're camo print, you'll definitely be seen.5Better Bodies Women's Fitness Long Tights Optimized for comfort and fit, these tights were made specifically to fulfill all your fitness needs!6MusclePharm Sportswear Women's Hoodie One can never have too many hoodies. This soft, breathable fabric is perfect for layering on those cooler days, or stylish enough on its own.7Bodybuilding.com Clothing B-Elite Series Women's B-Elite Bombshell Hoodie You'll have a hard time finding a cozier, more flattering hoodie than the Bombshell. Soft, chic, and warm for chilly days.8Bodybuilding.com Clothing B-Elite Series Women's B-Elite Stamina Capri Whether you're hitting the weights hard or cruising to yoga, these pants hug your skin so nicely without restricting movement that you might forget you were even wearing any.9Bodybuilding.com Clothing Core Series Women's Core Outline Thermal Hoodie A customer favorite! Comfortable and form-fitting to accentuate the curves of strong women.10Dcore Women's Hot Short When wearing this, you'll guarantee the shorts won't be the only thing that's hot.

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Build Instant Strength With The Max-Out Method!

26 November 2014

You wouldn't think the sport of baseball would have much to offer lifters except for a host of shared injuries and a few terms we have in common—singles, doubles, triples. But if you look inside the on-deck circle, you'll discover a technique batters have been using for decades to help them step into the box bristling with power. It can help you do the same.The secret lies in a simple piece of equipment with the decidedly unfit name of "the doughnut." The on-deck batter practices his swings with this piece of iron on the barrel, and just a few cuts with the extra weight makes the bat feel lighter, giving the hitter extra power when he's at the plate.How does this work? The weighted doughnut has increased the stimulation of his nervous system by "tricking" it, calling into action more muscle fibers than it would normally recruit. It's like muscular hypnosis, and it might be the key to your next PR.STRONGER BY ACCIDENTI stumbled upon this concept in the gym quite by accident. A few years back, a college-aged lifter would occasionally impugn that I wasn't as strong as I looked. My standard response was, "Hey, when you're in your 40s, it's not always about pushing as much as weight as possible." But the comment still smarted, of course.One day I was training legs with said lifter on side-by-side leg presses, and I added an extra plate or two on each side beyond my normal load, so that my weight stacked up more favorably with his. (Incidentally, this particular guy earned IFBB pro status a few years later). I figured that, at worst, I could crank out at least 5-6 reps."Big mistake," I thought. "Let's strip those plates off and get back to my regularly scheduled workout."Boy, was I mistaken. My thighs trembled as I lowered the sled, and I was barely able to press it back up for a couple reps. "Big mistake," I thought. "Let's strip those plates off and get back to my regularly scheduled workout."To my surprise, my next set felt far easier than normal. I pushed a few extra reps over my PR, and that alone gave me the satisfaction of knowing I could stand my ground with this budding pro.At the time, I worked at "Muscle & Fitness" magazine in Los Angeles, so I was eager to share my story with our science editor. Sure enough, there was already a training theory to explain exactly what I had done. Here's how to make it work for you.GO BIG, THEN STEP BACKCan I use max-out for biceps?There aren't a lot of multijoint options for a small muscle group like the biceps. So instead:Choose the standing barbell curl, but use a higher rep target. Instead of your 3RM, use your 6RM, provided that's heavier than you normally train. Still do just 1-2 reps with the max-out set. For the next set, step down the weight by 10 percent and do as many reps as possible. Exercise scientists call what I experienced "post-activation potentiation." Basically, when you lift an unusually heavy weight, you induce a high degree of central nervous system excitation. High-threshold motor units are recruited and ready to fire as your body anticipates another heavy set. Then, when you suddenly drop the weight, it feels lighter than it normally would.Recruiting a greater number of motor units enables you to enhance force production. When following this method, it's estimated that you can lift about 10 percent more weight than normal, or do 10 percent more reps with the lighter weight.Here are some general guidelines to follow when trying max-out training: Choose your tools wisely. Stick to multijoint exercises, since they will engage the greatest amount of muscle mass and allow you to train with the heaviest weights. Barbells are better than dumbbells for maxing out, since dumbbells are typically a little more difficult to control. Overhead exercises and complicated movements are poor choices as well. Machines are especially useful when trying this technique for the first time. Get warm. Do as many warm-ups as you need, but don't take any of your warm-up sets to muscle failure. Go heavy, but not too heavy. Your max-out weight shouldn't be your one-rep max (1RM), because you don't want to take this set to muscle failure. Choose a weight that's roughly equivalent to your 3RM, but do just 1-2 reps. Use good form. Using too much body English robs the target muscle of the intended stress, and puts that stress on joints instead. Use a spotter to ensure you complete your reps with good form. Though you may be able to do more reps than this, don't. Rest up. After the set, take a lengthy rest of up to 3 minutes to ensure full recovery. "When you perform a 3-5 rep max followed by a light explosive set, to your nervous system it's like lifting a 1/2 can of water when you think it's full." —Yuri Verkhoshansky, Russian sport scientistAfter you've done all that, reduce the resistance by about 10 percent. The weight should now feel considerably lighter, and more closely match a working weight that you can complete for reps. Do as many reps as you can, then repeat the heavy-light sequence up to three times with this movement, ensuring you're fully recovered after each heavy set.Complete the remaining exercises for the body part you're training, but only the first exercise should follow the max-out protocol.LIKE MAGIC—ALMOSTAbraham Lincoln hit it on the head when he (not so) famously (or actually) said, "You can fool all of the muscles some of the time, but not all of the muscles all of the time." In other words, don't expect this technique to work forever.Stick with the max-out method for no more than about six weeks before switching to a new technique. You can come back to the max-out method to target a lagging body part, or you can use it occasionally as a shock technique.That said, few training techniques can allow you to see marked improvement right off the bat, so it's understandable if you want to bask in your newfound studliness for a minute or two. This feeling is what it's all about!Recommended For YouBlast Your Back And Biceps! Here's the back workout you've been missing. Its efficacy comes from your dedication to making each rep count. Do it right, and you'll reap serious results!Throwback Shoulders Workout With James Grage And Whitney Reid This shoulder workout is a throwback to the good old days. There are no fancy machines or complex equipment in this routine—just barbells, dumbbells, and your own dedicated focus and effort.Can Machines Build Enough Muscle? If you're looking to add muscle, machine training can help—but only to a certain degree. Here's how and when to use machines for gains.About The AuthorBill GeigerBill Geiger, MA comes to Bodybuilding.com after six years as Group Editorial Director with MuscleMag and Reps magazines in Toronto.View All Articles By This Author

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Bright Lights, Hard Bodies: 5 Super-Fit Las Vegas Performers

26 November 2014

Everything in Las Vegas, from the buildings to the buffets, is designed to strain credulity. You can't believe what you're seeing, and yet, there it is right in front of you. This has made the city an ideal host for the Olympia Weekend, where the limits of muscular size and definition have been getting redefined every September for the last 15 years. But the truth is that on any night of the week, on almost any stage on the strip, you can have your mind blown by stunning displays of bodies in motion, at rest, and—always—in performance.From the audience, it can be easy to assume that Las Vegas's top performers were born into the world with superhuman skillsets and photo-ready abs. But head backstage or follow them to the gym, and you'll see they earned their way to the stage with the same techniques that lead the rest of us to succeed—or fail—in fitness and life: hard work, discipline, and the willingness to do boring stuff.So let's pull back the curtain on five supremely talented and fit performers in Las Vegas: an illusionist, a singer, an aerial acrobat, and two dancers. Their lives may be more hectic and better-lit than yours, but they still have valuable lessons to pass along about achieving lofty physique goals in the middle of a crazy schedule. 1 USE YOUR ILLUSION Illusions are about making the impossible look real—and easy—so it's tempting to think that Criss Angel has some trick to explain his massive success. But ask him, and it becomes clear that Angel's competitive fire burns like an athlete's—and that by any measure, he is winning.This Halloween, his show "Criss Angel BeLIEve" celebrated its sixth anniversary at the Luxor Hotel and Casino, where it pulls in a reported $150 million a year. This comes on the heels of his A&E TV show "Criss Angel Mindfreak."Criss Angel Mindfreak: Best Of StrongmanWatch The Video - 05:17"Las Vegas is the entertainment capital of the world, and for me and my competitive spirit, second is not an option," Angel says. "I want to continue to be the best at what I do, how I do it, and how I look when I am doing it. Ultimately, I can only strive to be the best me, which is always a battle."That intense drive didn't just materialize out of thin air. Angel's father was a Golden Gloves boxer, football player, and bodybuilder. Angel, who is 6 feet tall and 170 pounds, has applied the same caliber of fitness training to bolster his career as a master illusionist, pushing around serious iron in the gym and following nutrition plans from bodybuilder Dave Palumbo. Q Is your physical training all to support your show, or is it more general? "I think they go hand in hand. The demonstrations I perform nightly at the Luxor are physically demanding. As part of a healthy lifestyle, I believe it's a necessity for the mind, body, and spirit to be in sync. Discipline is the key to success, no matter if it's with your diet or profession. A strong mind, focus, and a clean lifestyle are mandatory to achieve goals no matter what your environment is."Fitness tip: "Quest Bars, Cookies & Cream flavor, two or three times a day. I eat protein, protein, protein, and essential fats, and I train six times a week: cardio and weight training. Training can be difficult when your schedule is crazy. The most important thing is not to miss a day, even if you only work out for 20 minutes. It's essential to maintain the discipline and routine so you don't get lazy." 2 DIALED-IN DANCER It's been said you can spot dancers by the way they walk, before they ever dance a step, and that's certainly true with British expatriate Eve Dawes. She performs in Marc Savard's "Comedy Hypnosis" show at Planet Hollywood Resort and Casino, but that's just the latest stop in an amazing physical journey. She's fluent in ballet, jazz, contemporary, tap, character, ballroom, and Latin, having studied dance and spent most of her career performing abroad in everything from ballet companies and musicals to casinos.Now 34, Dawes has also defied the unwritten rule that dancers shouldn't lift weights. She's been working out with iron since the age of 16, and now competes in the National Physique Committee's (NPC) figure division.A sponsored Team Labrada athlete, Dawes pens articles for Labrada Nutrition's weekly "Lean Body For Her" newsletter. She also holds instructor certs in spinning, yoga, and Zumba, and is an NASM personal trainer. Q In Las Vegas, being a great dancer isn't enough. You have to look good, too. How do you balance skill work with aesthetic work, and do the two ever seem like competing/contradictory aims? "The competition stage-ready bikini look is definitely harder and more muscular than the dancer's ideal body, so I try and soften up while staying lean when I'm not preparing for a show. The biggest challenge with making the crossover work between weight training, bodybuilding, and dancing has been keeping flexible and not creating bulk, but rather long, lean muscles. I've achieved this by stretching after every single cardio session, weight workout, and exercise class. Lifting has really helped with my strength, especially in my core, as well as my general fitness. My dancing has definitely helped with bodybuilding and competing too, because it's taught me discipline and posture."Fitness tip: "Be consistent with your training and nutrition, and you'll get results. I've become stronger and fitter as a dancer by working out, and my weight is back to where it was at ballet school in 1998 because I'm consistent with my nutrition. It's made me better at goal-setting, increased my discipline, and made me better equipped to help others because I'm hungry to learn and pass that knowledge on." 3 FIT TO FLY Alan J. Silva was born in Sao Paulo, Brazil, into a long lineage of circus acrobats and aerialists. He was the only little person among them. At age 4, he began tagging along to their workouts en route to becoming a performer himself. After mastering the trapeze, he eventually pursued a form of aerial acrobatics called "flying silks."His mesmerizing performances—in which his character, Tissus, appears to be flying above the stage—unfold twice a night, five times a week, in the show "Zumanity" at New York-New York Hotel and Casino. Silva, 32, is a certified personal trainer, and his own workouts rely on free weights, cables and bodyweight exercises to maintain the strength he's already developed in his 3-foot-10, 80-pound body. His toughest workouts, he says, are his performances. Q Describe the strength demands of "flying silk." They must be pretty intense. "Well, I'm flying in the silk, the fabric. I use my body to create positions and shapes that require a lot of strength and some flexibility. When I'm above the audience, I hold my body in the horizontal position to create the impression of flight. If I didn't use my muscles to hold that position, I would just be hanging. I have to use muscles in my back and my arms to hold that position. People are like, 'Wow, he's really flying,' but actually I'm just activating the muscles I've trained."Fitness tip: "Always keep fitness fun. I worked as a coach for Cirque [du Soleil], and I trained several people who mainly wanted to learn aerial stuff like the flying silks—not because they wanted to perform it, but because it's a fun and different way to train. It's similar to the craze surrounding pole fitness and competitions. My clients want a really good workout besides just lifting weights, and they want it to be fun."Tissus Zumanity Aerial SilksWatch The Video - 06:56 4 GAM GLAM In a city of retina-riveting physiques, Jennifer Willey makes an indelible impression. Standing 5-foot-10 and with legs that separate the grown-ups from the kids, the 25-year-old physical therapy student works as a go-go dancer at Marquee Nightclub in The Cosmopolitan of Las Vegas. She also walks on stilts, performs tricks with fire, and twirls a baton, a skill she honed by competing in it at the national level while growing up.Always on the hunt for a new physical challenge, Willey is now working her assets in bikini contests. In only her third outing, and her first national competition, Willey was in the third callout among 30 ladies in Class F of the bikini division of the NPC's National Championships, held in Miami in November 2014. Q Being a dancer would seem to impose multiple physical demands, from strength and flexibility to endurance. Do you train those capabilities separately or look for workouts that bring themall together at once? "Multiple physical demands come along with dancing, especially in the fast-paced club where I work. My other performance skills—which include stilt walking, fire performing, and baton twirling—also place different demands on different parts of my body. My workouts bring all those capabilities together. They're usually fast-paced workouts that keep my heart rate up.""To maintain my flexibility, I also make sure I stretch after each workout. I generally do shorter amounts of cardio in the gym, because I get in plenty of cardio dancing at the nightclub!"Fitness tip: "Track your progress. It's very important to see your progress written down on paper, whether it be losing pounds or lifting more weight. Keeping track of your diet and everything you put in your mouth also helps. It makes you think twice about grabbing a candy bar instead of an apple.""When you see your progress, it gives you motivation to keep going. And if you don't see change, you can go back, see where you got stuck, and adjust accordingly." 5 THE AGELESS VOCALIST Andrew Tierney and the other members of the Australian pop vocal group Human Nature perform a Motown-themed show at the Venetian, working up a sweat for two-plus hours, four or five nights a week. You might be surprised, then, to see this 40-year-old working the treadmill at 6:30 a.m. the next morning.Human Nature - Get ReadyWatch The Video - 02:51After cardio and a healthy breakfast, the 5-foot-11, 178-pounder heads off to Gold's Gym for weight training on one of his five-day body-part splits. The year 2014 has marked the 25th anniversary for the group, and as he ages, Tierney finds that his fitness only grows in importance. "Working gives you more confidence, and nobody wants to see an insecure performer on stage," he says. Q Your wife, Heather Tierney, is a WBFF Bikini Pro. How has she influenced your diet? "If she is preparing her meals, she does me the favor of preparing mine, too, so I always have meals ready to go. I think I've got discipline, but when she's preparing for these comps, there is no room for error. I don't think I could do it. We were away on a trip once, and Heather had brought some fish with her that was frozen when she needed to be eating it. So she had the choice of eating frozen fish or skipping a meal. She sat there and I watched her eat frozen fish. I couldn't comprehend that sort of dedication. It was a surreal moment."Fitness tip: "If you can afford it, hire a trainer. Even if you know a lot about training, it makes you accountable to someone else. Plus there's someone to be objective about your training and tell you whether to back off or pick it up. The good ones are worth every cent you pay them."Recommended For YouFitness 911: 6 Super-Fit Men And Women Who Serve And Protect For these six men and women, fitness is a calling, a lifestyle, a sport, and a survival strategy. Learn from people who risk their lives to protect ours.Facebook And Fitness: Maria Kang Interview Some hail Maria Kang as an inspiration to millions around the world. Others call her an arrogant fat-shamer. We go one-on-one with the controversial Facebook fit mom.Formula 50: 50 Cent's Workout And Nutrition Plan Will Transform Your Life This excerpt from 50 Cent's fitness book will place you on the fast track to a new body. Check out the first week of advanced workouts!

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This Abandoned Puppy With A Deformity ‘Didn’t Give Up,’ And Now She Has A Fresh Start

This Abandoned Puppy With A Deformity ‘Didn’t Give Up,’ And Now She Has A Fresh Start

26 November 2014

When an abandoned puppy needed dire medical attention, this group was bent on giving her a life she was always meant to have.Staff at the Villalobos Rescue Center, in New Orleans -- where the TV show "Pit Bulls and Parolees" is set -- received an alarming call last spring. They were told that a puppy was found, dumped in a sugar cane field outside the city. Tia Torres, a member of the rescue team, set out to save the dog, and was shocked by what she saw."When I got there, I met two guys with a cute little bulldog puppy and it was probably one of the cutest puppies I'd ever seen," Torres told The Huffington Post in an email. "They were sugar cane farmers and told me that someone just left her in a field to die and I couldn't understand why."After watching the pup take a step, she noticed that it was walking on its ankles as a result of a deformity. Torres and her team worked tirelessly to care for the pup and help her walk more comfortably through the use of splints. The bulldog, who now goes by Blanche, has seen huge improvements in her mobility and is now living a fairly normal life with a loving adoptive family.Since the puppy was young there was still time to work on correcting the deformity, according to Torres."The puppy's bones hadn't yet formed completely so her bones were still soft from being so young," Torres said. "That allowed the vet to splint her ankles and legs to straighten them out. This hopefully saved the puppy from having to have surgery later in life."The recovery process hasn't been an easy one, as Blanche had trouble with the splints in the beginning. However, the resilient pup powered through."It was so sad to see the Blanche struggle at first but we knew it was for her own good ... and she didn't give up," Torres told HuffPost. "The splints allowed her to get stronger and walk on her paws and we couldn't have been happier with the result. She's a fast learner and got used to it really quickly! She was running and playing almost right away."Blanche's rescue will be featured on an episode of "Pit Bulls and Parolees," on Saturday, Nov. 29, at 10 p.m. ET/PT on Animal Planet. Like Us On Facebook Follow Us On Twitter

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First Nighter: Frederick Douglass, Simon Wiesenthal and Mat Smart’s "Naperville" on Stages

26 November 2014

Phil Darius Wallace, with director and co-creator Melania Levitsky, has given himself a plum role in Self Made Man: The Frederick Douglass Story, at the Arclight.Perhaps he noticed one day that if he had a full beard, he would resemble portraits of the former slave who bought his own freedom while speaking out about fellow slaves and eventually presenting his beliefs to Abraham Lincoln in the White House.Wallace and Levitsky probably haven't convinced themselves that the actor also resembles Lincoln, but Wallace plays him as well. In a 90-minute solo outing, he is also several other characters, including abolitionists John Brown and William Lloyd Garrison.Sweeping onto Angelina Margolis's set featuring only a lectern, a frame representing a front porch, a colorful mural and a coat rack on which props are hung, Wallace wears a quilted cape that perhaps he and Levitsky think of as a freedom cape. Immediately, he begins to relive Douglass's biography.He plays the boy Douglass, who learns to read when a benevolent woman slave owner takes him, now a house slave, under her care. He plays Douglass as he grows up in less fortuitous circumstances and eventually travels to England for political reasons and a better perspective on how he sees his mission developing.To Wallace's great advantage, he has a resonant voice, which he uses as an argument for Douglass's persuasive skills. A patron has to think, This must be what Douglass sounded like. This has to be how he drew listeners to his side, to his beliefs, to his convictions about the equality of men and women. He not only speaks his fertile mind but also repeatedly quotes William Shakespeare. He often sings in a moving baritone--"Amazing Grace" not the least of the traditional songs he reprises.Before Wallace's finishes the Frederick Douglass story, he sermonizes, too. The message he wants to get across is that the most important lesson to learn is forgiveness as absolutely obligatory. He insists that without the ability and the inclination to forgive, nothing has been gained in the way of freedom.******************************************************Tom Dugan catches Nazi hunter Simon Wiesenthal's last day at the Jewish Documentation Center in Vienna. As Dugan sees it and plays Wiesenthal, at the Acorn, the tireless man has welcomed a group of interested parties to his office--a cluttered room designed by Beowulf Boritt--for an informal talk.Addressing the audience as the visitors, Wiesenthal talks about his accomplishments, putting them in a larger context. He detail how he tracked, not to say stalked, Nazis murderers around the globe. He makes certain to point out before he's done that those he found and saw brought to trial and imprisonment are a relatively small number in comparison to the larger files he has of others he was unable to locate.Dugan impersonates Wiesenthal as an affable man, who even offers grapes to visitors. But behind the affability is a man driven to complete his searches. He only ceases his activities because he's tired and wants to spend more time with the patient wife he says is waiting for him at home.Several times during the 90 minutes Wiesenthal spends with his guests he excuses himself to make a phone call. Though it's his last day--as soon as he leaves, his secretary will pack the shelves of books and filing cabinet contents--he is still tracking another Nazi war criminal. He's leaving messages for someone with possible information about the man but explains that he doesn't expect a response. He doesn't receive one and simply lets it go at that.In a program note, Dugan, directed well by Jenny Sullivan, says that as an Irish Catholic he was drawn to Wiesenthal through his father, a World War II veteran who was involved with liberating the Langenstein concentration camp but, even after what he witnessed, refused to accept the theory of collective guilt.(Interestingly, that aspect of Dugan's monologue echoes the Wallace-Levitsky emphasis on forgiveness.)On a table in the office Wiesenthal is about to abandon--telling the visitors they can see themselves out and take whatever cookies he's left behind--is a sunflower in a vase. Wiesenthal says he always has one on display to remind him that hope endures. As he goes, he takes it with him and then does something that won't be described here. It's too surprising and meaningful a parting gesture to give away.****************************************************Mat Smart's Naperville takes place in a coffee shop in the title town. During the course of one day, two regulars, the son of one of them, a young woman doing research on the burg and a manager on his first day converge to mixed results.More specifically, these five are all psychologically and physically damaged. What Smart is up to is constructing a play--it's another intermissionless 90-minuter--in which the impaired gather without realizing they're about to help one another heal.The physically impaired are Candice (Susan Greenhill), who recently fell off a ladder and somehow ended up losing her eyesight; and T. C. (Brett Epstein), a clarinetist, now a first-day manager who only eventually reveals his particular infirmity. The psychologically compromised are Anne (Stacey Yen), recently divorced and at a loss over it while she prepares a Naperville history; Howard (Matt Dellapina), Candice's son in from Seattle to care for his whether she likes it or not; and Roy, an aggressively positive fellow with his own demons.During the long day, when other never-seen coffee lovers stop into the store that Meredith Ries designed cleverly, these five congregate. Anne and Howard are old school acquaintances, although he's had a crush on her for years and she barely remembers him. The newly blind Candice wants to be left to her own devices, despite Howard's insistence that she needs him around while she accustoms herself to her new situation. T. C. is concerned that he does well on the new job, particularly that, as the owner demands, he shuts the doors at 10 p. m, which ultimately doesn't happen.What does happen after the five repeatedly engage with each other--Howard and Anne have a session in the toilet where she'd gone to bemoan her fate--is that after some amusing and effective encounters, they indulge in an after-closing fantasy about a journey on Roy's sail boat. Going with the flow of this five-way improvisation, they let their worst fears out and therefore achieve communal catharsis.All the Naperville actors are extremely good, but that denouement development is far too over-the-top for anyone to credit. With Adam Knight guiding the players and doing his best with the script, playwright Smart appears to have his surname capabilities. It's a good bet he'll have things down more convincingly next time.

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Jyoti Amge Of ‘AHS’ Opens Up About Being Treated Like A Baby

Jyoti Amge Of ‘AHS’ Opens Up About Being Treated Like A Baby

26 November 2014

Because of her small stature, "American Horror Story" actress Jyoti Amge is often treated younger than her age. The 20-year-old, who SPOILER ALERT played Elsa's assistant Ma Petite until the character's death on the Nov. 19 episode, opened up to ET Online about this frustration in a recent interview."When people see me on TV, they become very happy because they don't have to interact with me," Amge, who holds the Guinness world record for "world's smallest woman," said. "When they start interacting with me they ask me questions like I'm a baby or treat me like I'm a baby and hold me like I'm a baby, and that's what they do wrong, really."Amge, who is 23 inches tall, made similar remarks in an FX interview in October."I don't let everyone pick me up. I only let myself be picked up by whomever I want to be picked up by," she said. "I don't like it if I am being held like a baby. If someone holds me normally, and I'm not being coddled, I feel much more comfortable.""People like me might be small in stature, but they can also act," she said. "Regular people should not underestimate people who are small. In every aspect, they can do the things that normal people can."

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Crock Pot Recipes For Your Slow Cooker

26 November 2014

Winter's arrival means it's time to pull out the slow cooker. If you're rolling eyes because you think slow cookers are passé or unnecessary, we've got news for you. Slow cookers are awesome and they're never going out of style, so get on board. Crock Pot recipes are the ideal plan when it's cold and dreary outside. They warm us from the inside and help keep us cozy when the days are short and the nights are long. They're like a magical pot in the kitchen that transforms food from ho-hum to tender and wonderful. So it's time to stop knocking the slow cooker, folks.Not only do we love the comforting meals our slow cooker churns out, but we also love how effortless they are. You simply prep the ingredients in the morning, set them in your slow cooker and let it do all the work. Dinner will be ready and waiting for you when you get home. It's that easy, guys, and it's even more satisfying because it's so simple.When most people think of slow cookers, they think of slow cooked meat, like beef stews, pulled pork or ragu. Your slow cooker isn't just a meat machine, however. It's a perfect vessel for cooking up vegetarian soups, chili or mac and cheese. You can make everything from mashed potatoes to dulce de leche in your slow cooker, so why don't you? You can even steam food in our slow cooker, we recently discovered. It's the easiest, most effective way we know to draw out deep flavors and produce effortlessly succulent dishes, be they meat-heavy or completely meat-free. The time to get down with your slow cooker is now. Here are 52 recipes to try out: 1French Onion Soup How Sweet It Is Get the French Onion Soup recipe by How Sweet It Is 2Slow Cooker Honey Garlic Chicken Just A Taste Get the Slow Cooker Honey Garlic Chicken recipe from Just A Taste 3Crock Pot Carne Asada Nachos How Sweet It Is Get the Crock Pot Carne Asada Nachos recipe from How Sweet It Is 4Italian Turkey Meatballs Skinny Taste Get the Italian Turkey Meatballs recipe by Skinny Taste 5Bacon Wrapped Beef Tenderloin With Balsamic Glaze A Spicy Perspective Get the Bacon Wrapped Beef Tenderloin with Balsamic Glaze recipe by A Spicy Perspective 6Slow Cooker Maple Bacon Beer Baked Beans The Beeroness Get the Slow Cooker Maple Bacon Beer Baked Beans recipe from The Beeroness 7Mac And Cheese No. 2 Pencil Get the Mac And Cheese recipe by No. 2 Pencil 8Crispy Slow Cooker Carnitas Gimme Some Oven Get the Crispy Slow Cooker Carnitas recipe by Gimme Some Oven 9Slow Cooker Cranberry Sauce Gimme Some Oven Get the Slow Cooker Cranberry Sauce recipe from Gimme Some Oven 10Crockpot BBQ Beer Pulled Chicken With Cheddar Corn Popovers Half Baked Harvest Get the Crockpot BBQ Beer Pulled Chicken With Cheddar Corn Popovers recipe by Half Baked Harvest 11Sweet And Spicy Crock Pot Ribs Eat, Live, Run Get the Sweet And Spicy Crock Pot Ribs recipe by Eat, Live, Run 12Slow Cooker Chex Mix Gimme Some Oven Get the Slow Cooker Chex Mix recipe from Gimme Some Oven 13Coconut Ginger Chicken And Vegetables Simple Bites Get the Coconut Ginger Chicken And Vegetables recipe by Simple Bites 14Indian-Style Lamb Shanks New Media Publishing Get the Indian-Style Lamb Shanks recipe from Sandy Gluck 15Slow Cooked Beef Ragu Little Leopard Book Get the Slow Cooked Beef Ragu recipe from Little Leopard Book 16Chicken And Sausage Stew Confections of a Foodie Bride Get the Chicken And Sausage Stew recipe by Confections of a Foodie Bride 17Slow Cooker Garlic Mashed Potatoes Damn Delicious Get the Slow Cooker Garlic Mashed Potatoes recipe from Damn Delicious 18Vietnamese Spring Rolls With Slow Cooker Pork Steamy Kitchen Get the Vietnamese Spring Rolls With Slow Cooker Pork recipe by Steamy Kitchen 19Slow Cooker Beer And Brown Sugar Pulled Chicken Sliders The Beeroness Ge the Slow Cooker Beer And Brown Sugar Pulled Chicken Sliders recipe from The Beeroness 20Parmesan Chicken How Sweet It Is Get the Parmesan Chicken recipe by How Sweet It Is 21Slow Cooker Cranberry Pecan Stuffing Damn Delicious Get the Slow Cooker Cranberry Pecan Stuffing recipe from Damn Delicious 22Slow Cooker Chicken Teriyaki Cooking Classy Get the Slow Cooker Chicken Teriyaki recipe by Cooking Classy 23Slow Cooker Spinach And Artichoke Dip Damn Delicious Get the Slow Cooker Spinach And Artichoke Dip recipe from Damn Delicious 24Vietnamese Chicken Pho Ga Steamy Kitchen Get the Vietnamese Chicken Pho Ga recipe by Steamy Kitchen 25Honey Sesame Chicken The Comfort Of Cooking Get the Honey Sesame Chicken recipe by The Comfort Of Cooking 26Brisket & Brie Quesadillas Confections of a Foodie Bride Get the Brisket & Brie Quesadillas recipe by Confections of a Foodie Bride 27Crockpot Coconut Hot Chocolate How Sweet It Is Get the Crockpot Coconut Hot Chocolate recipe from How Sweet It Is 28Sweet And Tangy Pulled Pork Taste of Home Get the Sweet And Tangy Pulled Pork recipe by Taste of Home 29Black Bean Chili With Chocolate And Coconut Gimme Some Oven Get the Black Bean Chili With Chocolate And Coconut recipe by Gimme Some Oven 30Slow-Cooked Turkey With Mustard Sauce Simply Recipes Get the Slow-Cooked Turkey With Mustard Sauce recipe by Simply Recipes 31Slow Cooker Spiced Applesauce Completely Delicious Get the Slow Cooker Spiced Applesauce recipe from Completely Delicious 32Slow Cooker Lasagna Recipe Girl Get the Slow Cooker Lasagna recipe by Recipe Girl 33Chipotle Stout Crock Pot Chili Little Leopard Book Get the Chipotle Stout Crock Pot Chili recipe from Little Leopard Book 34Chicken Taco Chili The Comfort Of Cooking Get the Chicken Taco Chili recipe by The Comfort Of Cooking 35Crockpot Crispy Caramelized Pork Ramen Noodle Soup With Curry Roasted Acorn Squash Half Baked Harvest Get the Crockpot Crispy Caramelized Pork Ramen Noodle Soup With Curry Roasted Acorn Squash recipe from Half Baked Harvest 36Chicken Tikka Masala Cooking Classy Get the Chicken Tikka Masala recipe by Cooking Classy 37Slow Cooker Beer Chicken Tacos With Jalapeño Slaw The Beeroness Get the Slow Cooker Beer Chicken Tacos With Jalapeño Slaw recipe from The Beeroness 38BBQ Beer Chicken How Sweet It Is Get the BBQ Beer Chicken recipe by How Sweet It Is 39French Onion Slow Cooker Pot Roast Real Mom Kitchen Get the French Onion Slow Cooker Pot Roast recipe by Real Mom Kitchen 40Filipino Adobo Pulled Pork Skinny Taste Get the Filipino Adobo Pulled Pork recipe by Skinny Taste 41Mexican Stuffed Bell Peppers No. 2 Pencil Get the Mexican Stuffed Bell Peppers recipe by No. 2 Pencil 42Slow Cooker Sloppy Joe Buns In My Oven Get the Slow Cooker Sloppy Joe recipe from Buns In My Oven 43Pulled Barbecued Chicken Sandwiches Recipe Girl Get the Pulled Barbecued Chicken Sandwiches recipe by Recipe Girl 44Garlic Chicken Recipe Girl Get the Garlic Chicken recipe by Recipe Girl 45Pot Roast New Media Publishing Get the Pot Roast recipe by Sandy Gluck 46Ginger Curry Lentil Soup The Fountain Avenue Kitchen Get the Ginger Curry Lentil Soup recipe by The Fountain Avenue Kitchen 47Sunday Gravy New Media Publishing Get the Sunday Gravy recipe 48low Cooker Apple Cider Gimme Some Oven Get the Slow Cooker Apple Cider recipe from Gimme Some Oven 49Slow Cooker Turkey Taco Chili Gimme Some Oven Get the Slow Cooker Turkey Taco Chili recipe from Gimme Some Oven 50Slow Cooked Boston Baked Beans Simply Recipes Get the Slow Cooked Boston Baked Beans recipe by Simply Recipes 51Slow Cooker Chicken Parmesan Soup Food52 Get the Slow Cooker Chicken Parmesan Soup recipe by Foxes Love Lemons from Food52 52Slow Cooker BBQ Pork Nachos Bev Cooks Get the Slow Cooker BBQ Pork Nachos recipe from Bev Cooks Follow HuffPost's board The Best In Comfort Food on Pinterest.Want to read more from HuffPost Taste? Follow us on Twitter, Facebook, Pinterest and Tumblr.

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