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Barbell Bench Press

  1. Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.

  2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.

  3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.

  4. Repeat the movement for the prescribed amount of repetitions.

  5. When you are done, place the bar back in the rack.
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Front Side Dumbbell Raises

  1. In a standing position, hold a pair of dumbbells at your side. This will be your starting position.

  2. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.

  3. At the top of the exercise move the weights out in front of you, keeping your arms extended.

  4. Lower the weights with a controlled motion.

  5. On the next repetition, raise the weights in front of you to shoulder height before moving the weights laterally to your sides.

  6. Lower the weights to the starting position.
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Barbell Bench Press

  1. Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.

  2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.

  3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.

  4. Repeat the movement for the prescribed amount of repetitions.

  5. When you are done, place the bar back in the rack.
close

GRILLED AVO & EGGS:

  • 1 Avocado
  • 2 eggs
  • Sprinkle of sea salt
  • Handful of chopped fresh chives
  • 1TBS olive oil
  • Slice open avocado, remove the seed and peel skin off.
  • Cut avocado into thick slices
  • Heat pan on high with some olive oil and add sliced avocado to pan
  • Cook for 3-4 minutes on each side until golden and crispy and remove from pan
  • In same pan use some cooking spray and crack your eggs into hot pan, sprinkle sea salt and pepper and fry your eggs until crispy on one side
  • Assemble your grilled avocado and then fried eggs with some chopped chives

Nutritional Information (per serving): Calories: 350 Fat: 30 g Saturated Fat: 8 g
Cholesterol: 0 mg Sodium: 8 mg Carbs: 3g Fiber: 8 g Sugar: 0 g Protein: 13 g

VEGGIE EGG WHITE OMELETTE

  • 4 egg whites
  • 1 cup fresh organic spinach
  • ½ red bell pepper, chopped
  • 1 tablespoon goat cheese
  • Cooking spray
  • Heat a medium-sized pan and spray with cooking spray over medium-high heat
  • Add spinach and bell peppers, saute for 3 minutes
  • Pour egg whites into pan on top of the sauteed veggies, sprinkle goat cheese and cook until firm for an additional 4 minutes
  • Flip and fold omelette, side onto a place and enjoy with your favorite hot sauce