Back & Bicep Workout and Healthy Fried Rice Recipe

fit blog recipes workouts Apr 12, 2017

We can't just train legs & glutes ladies! We need strong arms and backs to match!
I have my workout here for a strong back and biceps, along with some new snacks I have discovered.  Do not forget to fuel up for the holidays, without feeling the guilt.  I have included my recipe for Healthy Fried Rice.  Give it a try and tell me how you like it!

Workout:

[4] (Failure) Pull-ups 

[4] (10-12) Close grip Lat Pull Downs

[4] (12-15) Inlcine Curls + (10-12) Hammer Curls

[4] (12-15) E-Z Bar Bicep Curls + (10-12) Single Arm DB Row

 

Healthy Fried Rice:

Brussel Sprouts                        Celery

Bell Peppers                              Onion

White Rice                                 Garlic Powder

Chicken (pre-cooked)        ...

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Push-up Tutorial

workouts Apr 12, 2017

This is one of my favorite exercises because is does not require equipment, you can do them anywhere, and finally mastering a perfect push-up can make you feel like a BAD-ASS!!  I go over proper form so you know how to do the exercise properly.  There are quite a few common mistakes people make when doing push-ups, I will go over them and how to correct them.  Sometimes strength is the missing link, and there are certain drills to help you build up this strength for you to do a proper push-up in no time!

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A Typical Day In My Life (VIDEO)

fitblog nutrition workouts Mar 08, 2017

Hi everyone,

I’ve seen a lot of these “day in the life” type of videos on youtube and I always love them because they give us a glimpse as to who people are, how they do things, and they are just fun. I wanted to make a fun video for you guys and open up a bit. This video is not intended to be informative or particularly helpful even though I do talk about a few things I do that may or may not be helpful to some. But all in all, it is for fun! I got a few comments already that it was “not helpful at all” or “that I’m just showing off and not sharing anything informative” So I wanted to clarify that it wasn’t intended to be. I just wanted to do something a little fun for once and let you all into my life a little more.

I wanted to share my typical leg day because it’s my favorite day. Mostly because, I tend to have a cheat meal on leg day since it’s when I burn the most calories and need the most fuel.

Big...

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Get Metabolic Part 2

workouts Mar 08, 2017

Blast through a plateau, re-energize your training and get results with Lais DeLeon’s GET METABOLIC Workouts presented by NLA For Her. Her High Intensity Resistance Training programs will amp up your intensity, challenge your strength & endurance and boost your metabolism (yes, we’re talking about the afterburn) to help you sculpt the lean & tight body you desire.

Today’s High Intensity Circuit hits the LEGS with compound movements and plyometrics. Watch the video for a demonstration of the workout and top tips from Lais.

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Chest & Shoulders Metabolic Circuit

workouts Mar 08, 2017

Source: http://www.fitnessrxwomen.com/training/print-go-workout/get-metabolic-part-1/

Blast through a plateau, re-energize your training and get results with Lais DeLeon’s GET METABOLIC Workouts presented by NLA For Her. Her High Intensity Resistance Training programs will amp up your intensity, challenge your strength & endurance and boost your metabolism (yes, we’re talking about the afterburn) to help you sculpt the lean & tight body you desire.

Today’s High Intensity Circuit hits the CHEST & SHOULDERS. Watch the video for a demonstration of the workout and top tips from Lais. Then, head to the gym with the handy PRINT & GO Workout chart below and get to work! Let’s do this!

 

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STRUCTURE YOUR TRAINING SCHEDULE, GLUTES, & FACIAL (VLOG)

fitblog workouts Mar 08, 2017

We all have trouble “making time” for our workouts. Here is my tricks for getting training done every week with a busy schedule. Need an extra push for those glutes? Here is a glute workout that will help build your butt. Being pampered is a always a plus. You need to remember to take care of yourself and your skin. Follow me through a facial treatment at Atomic Beauty Company.

Structuring Your Training Week:

Make a list of muscles and how often you like to train them.
I like to look at workouts at four different levels of intensity:Level 1- Recovery DayActive, but low intensity day.  Taking a hike or a light walk are two examples for a recovery day.
Level 2- Isolation of one muscle groupNo compound or heavy lifting
Level 3- Moderate to Heavy weightHIT under 15 minutes
Steady State Cardio
More than one muscle group
Rest between sets
Level 4- High IntensityHIT, Heavy compound lifts, Plyos
Short rest periods between sets
Ask yourself these questions each day to help determine...

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Shoulder Workout and How to Eat While Dinning Out

fitblog nutrition workouts Mar 08, 2017

Hi girls! Who does not love a good shoulder workout?! You will find it here! Also, ever get frustrated when you and your friends go out and you don’t know what you can/should eat? Follow these tips and don’t worry about going out again!

 

Shoulder Workout:

Warm Up: No Rep Range

[2]{per side} Cable External Rotations

[2]{per side} Cable Front Raises

[2]{per side} Cable Lateral Raises

The Workout:

[4](8-12){increasing weight each set} DB Shoulder Press

[4](10-12) 6 Raise

[4](10-12) M&Ms

[4](10-12) Incline Y-Raise to T-Raise

[4](10-12) Seated Bent Over Reverse Flye

[10](30sec.) {30 sec. Work and 30 sec. Rest} Battle Rope

 

Healthy Dinning Out Tips:

Look up the Nutrition information of the restaurant before you go.
Don’t be afraid to make modifications.Substitute veggies for pasta
Order your food dry, with no butter or oils
Order dressing on the side
Plan ahead. Enter your food into your food tracker Before you go, and then plan your day around that...

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Training with Pro UFC Fighter (this workout killed us!)

workouts Mar 08, 2017

Meet my friend Professional MMA Fighter and certified Badass Mommy: Michelle Waterson (aka The Karate Hottie)!

We happen to train with the same strength & conditioning coach once a week: Steve at Turning Point Strength & Conditioning Gym. Check out this intense workout we did!

P.S. that weight vest weighs 50LBS!!!

 

I love incorporating workouts like this in my program! Wanna try some? I’ll walk you through everything step-by-step when you Train with Me HERE!

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Booty Workout + My Fav Meals (My FIRST VLOG)

nutrition workouts Mar 08, 2017

On my first time “vlogging” I share one of my fav breakfast recipes, some of the supplements I take, a strictly glute isolation workout, quick lunch idea, dinner with my bestie, & a giveaway that is already expired but subscribe to my YouTube channel for more giveaways.

 

The supplements I take & mention in the video: http://www.NLAforHer.com
Discount Code: LAIS20
Best Resistance Bands: http://wwwbforcebands.com
Discount Code: LAISDELEON

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20 Minute Home Legs & Glutes Workout

workouts Mar 08, 2017

If you’ve got 20 minutes and a couch, you can sweat your way to a stronger lower body and better booty! I’ve designed this do-anywhere workout to help you whip up a good sweat and whoop your derrière into shape, no matter where you are. As long as you’ve got 20 minutes or so to spare, this lower-body, booty-building workout circuit will kick your behind!

 

WHAT YOU NEED
A phone or timer to track your rest times with
A couch or chair
A willingness to work your butt on!
YOUR PERFECT BOOTY BLUEPRINT
There are six movements to familiarize yourself with in this workout, and you will perform each one for a full minute of intense, butt-building work. There’s very little to no rest between the exercises; do them all back-to-back until you’ve done all six movements to complete one round. Only then should you give yourself a 60-second break to catch your breath before you start the next round. Aim to give your best effort for every minute you are...

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