Categories
Exercises

DEAD-LIFTS

The dead-lift is a weight training exercise where a barbell with weights or without, or dumbbells are lifted from the floor to the hip area, held for a few seconds. Then returned to the floor. That is one rep.

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BENEFITS

fat burner

works quadriceps

muscle builder

works abdominal muscles

improve posture and stability

works lower back

reduces depression

works lats

scultps entire core

engages forearms

increase testostereone

strengthens bones

increase growth hormone

works a lot of muscles

keeps heart healthy

highly functional

deadlifts are affordable

improves whole body strength

strengthen hamstrings and glutes

injury preventer

improves athletic performance

women doable

tones legs

almost for anybody

reduces love handles

aging slower

reduces belly fat

some have fun

tones butt

squat variations

tones lower back

stamina builder

builds endurance

helps the heart

builds muscle

helps life activities

improves cardio

improves grip

improves pelvic muscles

a strong back helps everything

HOW TO LIFT HEAVIER

light x twenty reps

medium x ten reps

heavy x five reps

four sets

rest one minute

WORKOUTS

  • 3×1.5XBW
  • 5×10, 8, 8, 6, 4
  • 50×185/135 for time
  • 5x3x70%
  • 3x10x65%
  • 5×115/75
  • 4×8
  • 4×10
  • 25×155/105
  • 5×50/35
  • 20×315

Categories
Exercises

Breakfast

Spinach Frittata + Goat Cheese:
3 eggs
2 Tbsp goat cheese
1 handful spinach.

Mix all ingredients in a bowl and add to a pan. Bake in the oven at 350 degrees for 10 minutes or until completely cooked through. Enjoy!

– The Mindful Tech Team

BREAKFAST

Tomato-Avo Omelette:
3 eggs
½ cup cherry tomatoes
½ avocado

Cut the cherry tomatoes in half and cook with the eggs on a stove. Add avocado on top of the finished product.

Health Hack: Cooking tomatoes boosts their antioxidant effect – one of the rare foods that are better cooked rather than raw.

The Mindful Tech Team

Tomato Basil Frittata:
3 eggs
½ chopped tomato
2 Tbsp basil leaves

Mix all ingredients in a bowl and add to a pan. Bake in the oven at 350 degrees for 10 minutes or until completely cooked through.

The Mindful Tech Team

BREAKFAST

Coco for Noatmeal:
¼ cup chia seeds
1 cup almond milk
¼ cup coconut flakes

Cook the chia seeds with the almond milk on the stove on low heat. When the chia seeds have soaked up all of the liquid and have plumped up, pour this into a bowl and stir in the coconut flakes. Enjoy with a spoon!

Health Hack: if you are watching your carbs but you love a hot bowl of oatmeal, this recipe is for you!

The Mindful Tech Team

Breakfast

Banana Pancakes:
2 eggs
1 banana
1 Tbsp coconut oil

Mash the banana with the eggs, cook this mixture on the stove on low heat until fully cooked through. Top the finished product with coconut oil.

– The Mindful Tech Team

Almond Butter + Yogurt Chia Seed Pudding:
¼ cup chia seeds
1 cup plain yogurt
¼ cup slivered almonds

Mix all ingredients in a bowl and leave in the fridge for 20 minutes to allow the chia seeds to plump up.

Note: Adding a dash of cinnamon will add a bit of sweetness to this dish.

– The Mindful Tech Team

Raspberry Sweet Omelette + Almond Butter:
⅔ cup egg whites
½ cup raspberries
2 Tbsp almond butter

Mix the egg whites with the raspberries and cook on the stove on low heat until completely cooked through in one flat shape. Then put on a plate and spread the almond butter on top, fold one side over the other. Enjoy!

Categories
Exercises

ARMS

skull crushers

3×12

hammer curls

3×12

bicep curls

3×12

triceps pushdowns

3×12

triceps extensions

3×12

cable curls

3×12

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preacher curls

spider curls

standing barbell curl wide grip

incline curl

concentration curl

standing barbell curl narrow grip

lift more weight over time

use dumbbells & barbells

use compound exercises

decline press machine

4×12

push-ups

4×10

neutral grip incline press

3x4x6

chest fly machine

3×10

cable curl

3×10,8,6,4,2

rope cable curls

3×20

Pro Keds

ARM DAY

FIFTEEN PUSH-UPS

FIFTEEN PUSH-UPS

THIRTY PUNCHES

THIRTY OVERHEAD PUNCHES

THIRTY PUNCHES

Categories
Exercises

ABS

decline leg raises & scissors

3×15

v-sit bicycles

3×20 secs

incline boxing sit-ups

3×20

pilates 100

2×100

alternating leg raises

3×20

tuck ins to leg extensions

3×12

alternating toe touches

3×12

hollow hold

3×15

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