Full Body Bodybuilding Workout

Yesterday, we talked about one aspect of a lot of our recent life changes; we’ve been going to Fortune Gym for a few months. Hungry has been recovering from two (new) significant injuries over the past year: a torn quad/adductor in his right hip girdle and a torn soleus/gastroc in his left calf. Therapy has only yielded minimal results and rehab workouts have been hindered by a lack of consistency. Finally, after having some success, Hungry has decided to transition his full rehab training plan into one that is a bit more dynamic. While the full workout split hasn’t been completed yet, since today was only day three (started Monday), and it takes weeks/months to make sure a performance based program is created properly, Hungry was relatively happy with his full body bodybuilding session today, so he wanted to share it.

It is approximately 60 minutes long, with no warm up or cool down. Rest is minimal in between sets and it isn’t truly a bodybuilding workout. It is bodybuilding-inspired in the movements, but mainly focuses on accessory lifts to complement weightlifting exercises performed on Mondays and powerlifting exercises performed Friday. The sets and reps vary between 3 sets of 20 reps or 4 sets of 12-10-8-6 reps depending on the exercises. We’re still working out those details, but here are the exercises that were performed.

Jun122018

The Best Gym in LA!

There are more fitness facilities in LA than anyone would ever want to count. When I managed a very large fitness facility in West Los Angeles, we had dozens of significant competitors in walking distance. It was brutal and trying to offer the same classes that these specialized locations hosted was a massive challenge. With such an impressive selection, there isn’t ever going to be a consensus best “gym in LA” or anything along those lines, but there are certainly places that are undisputed gems.

We’ve talked about, on the blog or in person, some of the best deals in LA. Whether that means off-the-wall places like Tempest, amazing communities such as Barbell Brigade, cost-free natural selections including the Santa Monica Rings/Runyon Canyon or the unmatched intensity you’ll find at Gold’s Venice, LA has something for everyone. As Hungry & Fit, we do, however, need to give an edge to the facility that we personally use. Obviously, that says a lot about a place.

Since we do fairly well and are fiscally responsible, we don’t limit ourselves to budget options/chains including 24 Hour Fitness, LA Fitness, Planet Fitness and the YMCA (though we do love the Y!). We prefer to pay more and avoid dealing with people who aren’t serious about their training; we don’t want to fight people who are on their phone while sitting on equipment. Also, we like to avoid budget options since they often have higher traffic; we don’t want to wait for equipment, in order to keep our workout intensity higher.

Jun042018

Is Body Fat Percentage Important?

Yesterday was a rest day, but it started with a relatively in-depth test called a DXA Scan. This seven minute x-ray gives you more detail about your body composition than calipers, scales and hand-held devices and while it costs $45, there are massive benefits to using it. While we generally don’t find it necessary to track every rep and count every calorie, measuring your progress and results are often crucial to success. When you consider someone who is extremely fit, you might think of an Olympic decathlete. Whether they’re throwing, jumping or running, the world’s best measure every inch and second, because that allows them to improve.

‘Measurables’ hold us accountable and therefore allow us to get better every single session. If you lifted 10 lbs for 10 reps one day with a certain technique, you wouldn’t necessarily be very happy if you used that same technique and only lifted 10 lbs for 9 reps the next time you performed. You’d want to either lift 11 lbs for 10 reps or 10 lbs for 11 reps, if you’re maintaining all of the other factors taken into consideration while exercising, such as rest intervals and technique based numbers such as eccentric/concentric timing, etc.

May302018

Lunch Break Meditation

Hooray! It’s lunch time! Or even if it’s not, hopefully you have some break throughout your day for a bite to eat and a breather. You might have five minutes, thirty minutes, or an hour. Use some of that time to nourish your body with filling, healthy food. On top of that, I’m challenging you to also nourish your soul with a lunch break meditation. The day’s event can sweep you up into a tide of stress and imbalance. Maybe you haven’t really taken a second to step back and catch your breath or allow your shoulders to lower from your ear lobes.

Whatever your day is–work or not–it’s important to take a break. And one of the most productive breaks you can take is a meditation break. It will refresh mind and body. You don’t need to sit in the middle of your office floor, legs crossed, shoes off, and be humming an ‘om.’ You just need a quiet place where you won’t be bothered for a few minutes. Maybe that’s your desk, a conference room, a table outside, even the bathroom. Find a spot. You don’t even have to be seated. If it’s loud around you and you can’t escape the sound, listen to some calming music. I have a “yoga” Spotify playlist that has some wonderfully soothing tracks (such as Home Again by Drala). Try to block out the outside noise, but don’t stress if you can’t. This will only take a few minutes, but try to give it your full attention.

Nature is always a great place to find some peace

May062018

Easy Overnight Oats

It’s Sunday! What does that mean? Meal prep time! This is when we prep as much food as we can for the week so that being tired and short of time doesn’t force us into making unhealthy decisions. For this week, I’m highlighting easy overnight oats. There’s actually no cooking required in this recipe, just a tiny bit of prep work (and I mean tiny). What are overnight oats? Dry oats that soak and become edible overnight.

This is a healthy recipe (that I adapted and tweaked from Chocolate Covered Katie) that will get your rear into gear during those sleepy struggle mornings. Basically, you’re just stacking ingredients in a mason jar, putting it in the fridge overnight and then eating it the next morning! I love it because when you actually need it, you don’t have to put any work into making it. The mornings are an important part of my day for personal development and productivity so “hacks” like these are vital! I can just go through my normal routine without spending an extra 10-15 minutes prepping breakfast. Weehaw, more productivity time!

May012018

Alternate Nostril Breathing: An Easy Way Into Meditation

Meditation can seem quite a daunting thing. Sitting still for many long minutes and trying to quiet the mind? Good luck! However, if you break it down piece by piece and just try doing one thing, it can eventually lead you to the real deal. Just trying this breathing technique here or that thought pattern there can ease you into a meditation practice. It doesn’t need to be this scary thing. You don’t need to become someone who sits in the middle of a forest, surviving on meditative breath alone. That’s why, if I’m teaching a meditation class, I like to start with something simple like the alternate nostril breathing (which I’ve blogged about before).

So what is alternate nostril breathing? It’s really rather simple. The technique requires the use of your fingers so that you can breathe through one nostril at a time. Why is it effective? By doing something active with your breath (especially active due to the use of your fingers), your mind has to focus on it. Your mind has a much better chance of focusing if you are doing something active with it. Instead of sitting there, hoping that the buzz of your thoughts will quiet, you are taking your breaths with purpose. So, let’s get started–you only need a handful of minutes.

Apr232018

We Walked 17 Miles For Fun

Yesterday, we walked 17 miles just because we wanted to. It was a planned event with family and I don’t even think it was Hungry or my idea to start in the first place. Originally, it was for training purposes for my basically sister-in-law to get ready for a marathon walk, but we ended up just doing it after the event, still. It was a walk across Los Angeles. We started in Los Feliz and ended in Santa Monica. It was a journey and an adventure. We went through so many different parts of the city, experienced so many different emotions, and somehow made it until the very end. I won’t lie to you, sometimes we wanted to quit, but luckily we had a strong group, and made it to the very end. My feet are sore as I write this, but I’m very proud of our group! We all had different fitness levels, different workout regimens, and were different ages–but we completed the journey and had fun doing it!

Apr012018

The Three Healthiest Foods You Can Eat

We’re here to provide you with the best advice so you can live your healthiest enjoyable life. So we put our heads together to come up with the top three healthiest foods you could possibly consume. Make sure to incorporate these three healthiest foods in your daily diet!

Mar282018

Seriously Healthy Whole-Wheat Muffins

Being that it was St. Patrick’s Day recently, I had myself some leftover buttermilk from when I made Jodi’s amazing Irish Soda Bread (fail-proof recipe!). What should I do with this extra buttermilk? I could make another loaf of that delicious soda bread or…I could try a new recipe! I wanted it to be healthy and something guilt-free. With my buttermilk-searching glasses on, I scoured through healthy recipes until I found one I wanted to base my recipe on. Luckily, trusty ol’ King Arthur Flour had a great one! I healthified it even more than it already was (I cut the sugar) and whipped it up. These muffins are so good without being sweet and they pack a serious punch of fiber. They are also incredibly easy to make. Major plus! Takes under thirty minutes.

Mar162018

Tips on How to Squat

What is the Best Starting Position for Squats?

Do you enjoy learning new ways to exercise? If so, you’re going to love learning about the squat. This is an exciting way to lose weight while strengthening your lower body. Of course, it also helps you lose weight, which certainly lends strength to your upper body as well. But many people have been wondering about where the best starting position for squats may be. As it turns out, it’s exactly where common sense implies that it would be. All you need to do to get started is adopt a standard standing position.