Author Archives: corestrengthalec

Feature Friday: Mark Raimondo

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Mark Raimondo 2
First name: Mark
Last name: Raimondo
City: Jackson
State: New Jersey
Age: 21
Height: 5’11”
Weight: 160 lbs
Profession: Student/Waiter/Bartender

Follow Him:
Twitter: @MarkkRaimondo
Instagram: Markkr

When did you start working out?:
When I was about 15. I started because I thought it’d help me out with swimming.

How many days a week do you work out?:
Usually 6 days a week, but if I’m too bored on my rest day, I just do cardio and core work.

How long is your average workout?:
I spend about an hour weight training, two muscle groups per day, and at least 30-45 minutes of cardio.

Mark Raimondo 3

Favorite muscles to exercise:
Legs! I hurt my knee in high school and haven’t been able to workout my legs consistently until recently. I love seeing them get stronger and trying new exercises I wasn’t able to do before. Plus it’s a relief knowing people won’t call me chicken legs anymore haha.

Least favorite muscles to exercise:
Right now I’d have to say my chest. I switched gyms recently and I’m still getting used to their equipment so I haven’t been getting the best chest workouts in.

Do you have any fitness goals? If so, what are they?:
At the moment I’m trying to slim down a little. I’m giving fashion modeling a shot and I’m a bit too bulky for the industry. Plus its almost impossible for me to find shirts that actually fit me right now.

Do you have any fitness inspirations? If so, who are they?:
My inspirations aren’t anyone famous really. Most people who inspire me are people that go to the gyms that I’ve been to. I’ve met all kinds of people who’ve overcome all types of adversity. There are a lot of people out there with some pretty inspiring stories.

Mark Raimondo 1

What supplements do you take or recommend?:
I’m only taking multivitamins and ACG3 as a pre workout on days I’m feeling sluggish right now. Other than that I try to stay away from supplements.

Can you give a brief overview of your diet?:
For breakfast I like to eat oatmeal and whatever kind of fruit I have in the house at the time. During the day I’ll eat tuna or turkey on wheat with some fruit. For dinner it varies, but I usually try to incorporate lean chicken and lots of veggies. You always need to have a cheat day though. Oreos are just too damn good!

Do you have any workouts that you specifically like, that you believe are very affective?:
I just started doing Ab Ripper X from P90X and so far it’s the best ab workout I’ve ever done.

How much cardio do you do? (Per day or per week):
I do at least 30 minutes of cardio 6 or 7 days a week. I like to switch it up depending on what I’m in the mood to do that day, but generally I stick to the treadmill or stair climber.

Mark Raimondo 4

Do you have any tips for people who are trying to reach their fitness goals?:
Just remember what works for someone else might not work for you. Experiment with different exercises and different workout routines that fit your goals and don’t be afraid to ask for advice or tips from people. The more knowledge and experience you have, the easier it’ll be to reach your goals.

Do you have any other things you would like to say? (Comments, suggestions, etc)?:
I have two. One is be patient. I feel most people don’t meet their goals because they don’t see results fast enough and give up. And the second is that weight is just a number. I don’t know how many times I’ve seen people get discouraged because they aren’t seeing numbers drop or go up on a scale. If you see and feel positive changes in your body then you’re on the right track. Just keep at it.

Let me know what you think of this Fitness Inspiration by emailing me at corestrengthalec@gmail.com.
Do you think you have what it takes to be featured on my blog? Email me at corestrengthalec@gmail.com or tag me @alec2austin and #corestrengthblog in your pictures on Instagram and/or Twitter.

PB2 – Powdered Peanut Butter

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PB2 - 1
I have been hearing a lot about this product called PB2. PB2 is a Powdered Peanut Butter that has less calories and fat than regular peanut butter. I was definitely curious to see what it tasted like, but to my surprise it was better than what I expected. Here are my thoughts on PB2…

Why PB2? What makes PB2 better than Peanut Butter?
PB2 offers a much lighter version of peanut butter to people. As you may notice, there is a lot of fat in Peanut Butter. Although in organic peanut butter, most of the fat is considered good fat, many dieters still steer away from having it. PB2 is only 45 calories and has 1.5g of fat (It also has 94mg of sodium, 5g of carbs, 2g of fiber, 1g of sugar, and 5g of protein). With lower calories and fat content, PB2 can be a very nice alternative to dieters everywhere.

How is PB2 made? Is it made with bad chemicals or highly processed foods?
PB2 is made by pressing out most of the oils and fats from roasted peanuts. This pressing process then leaves a powdered substance. This powder is then mixed with salt and sugar to create PB2. It is as simple as that… just 3 ingredients.

Do you just eat the powder? What do you do with it?
For one serving, you mix 2 tbsp of the PB2 powder with 1 tbsp of water. It mixes pretty easily together, but you may need to add a little more water if all the powder doesn’t mix in well enough. After stirring for a few seconds, it takes on a consistency similar to that of regular creamy peanut butter. If you would like to mix the powder in something, for instance a smoothie, you can just toss the powder directly into the blender and not worry about mixing it with water beforehand.

PB2 - 2

How does it taste?
I definitely would not say that it tasted bad, but it doesn’t taste as good as regular peanut butter. It is not the type of thing you would just eat on its own. As long as you are eating it with something, like a banana, toast, or anything else, PB2 tastes just fine.

Who would I recommend PB2 for?
I would recommend PB2 to anybody, but specifically to dieters who are very calorie and fat conscious. I personally think that I will still stick to organic peanut butter because I am not trying to lose any weight (in fact I want to try putting on a few more pounds). Organic peanut butter offers a few more grams of protein, fiber, and significantly much more fat and calories which is good for someone who is trying to bulk or keep weight on. PB2 is perfect for someone who needs to get his/her peanut butter fix, but does not want to feel guilty about eating it.

Hope you like this food review. Have any questions? Email me at corestrengthalec@gmail.com 🙂

Leg Lifts (Level 1)

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Leg Lift (Level 1) - Position 1

Leg Lift (Level 1) – Position 1

This exercise is excellent for targeting your core, specifically your lower abs. There are many variations to this exercise, but today I will start with the Level 1 variation. Once the Level 1 Leg Lift is mastered, you can then try moving on to Level 2, then Level 3, and so on. I will post some of the other variations in my upcoming posts.

To Perform a Level 1 Leg Lift:

    1. Lie flat on the ground with your feet together.
    2. Place both hand under your glutes, right below your tail bone (Make sure to keep your back flat on the ground).
    3. Raise your feet 4-6 inches off the ground (Now you are in Position 1 as shown in the picture above).
    4. With your feet together and legs as straight as possible, lift your legs up to create a 90 degree angle with the floor (You are now in Position 2 as shown in the picture below).
    5. Lower your legs back down to Position 1 with your feet a few inches above the floor.
    6. Raise and lower your legs between Position 1 and Position 2 for the recommended amount of reps (I do 3 sets of 25 reps).
Leg Lift (Level 1) - Position 2

Leg Lift (Level 1) – Position 2

Tips:

    1. You must keep your back flat on the floor during this entire exercise. There should be no curve in your back. The top of your spine down to your tail bone should be flat on the floor at all times during this exercise.
    2. Exhale while lowering your legs from Position 2 to Position 1. Doing this will activate your abdominals.
    3. Use controlled motions! DO NOT whip your legs up and down as fast as you can. Using slow controlled motions will make this exercise much more affective.
    4. Try holding your legs in Position 1 with your feet a few inches off the floor for a second before raising your legs to Position 2. This will really burn your abdominals and will help increase your core strength.
    5. If you are just beginning, try doing 10-15 reps of this exercise at first and see if you can comfortably perform this exercise. It is important to really push yourself in order to see results, but safety always come first. If you have to start with only doing 10 reps of this exercise, make it a goal to add one more rep every few times you perform this exercise until you reach 20-25 reps per set.

Hope you enjoy this exercise and keep a lookout for the other variations soon to come. Have any questions or concerns? Email me at corestrengthalec@gmail.com

Diet Tip #1: How to Set Good Goals

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Alec Varcas Diet Tips 1Lets face it… DIETS SUCK! No one really likes going on a diet. We all wish that we can eat whatever we wanted and still maintain amazing bodies. Unfortunately that is not how the world works and we have to watch what we eat, not only to look good, but also to lead a healthy lifestyle.

After doing some research, it is estimated that about 80% of weight loss New Years Resolutions fail. There are many theories as to why, but I have suggestions on how to reach your goals and not be part of that 80%.

My First Suggestion: Don’t say your goal is “To lose weight!”
You are already setting yourself up for failure because you are really not giving yourself a defined goal. Losing a pound and losing 30 pounds is a big difference, but technically in both situations, you have lost weight. You need to give yourself something to really aim for. For example, a good goal to set would be, I want to lose 15 pounds in 90 days. With this you have set a real goal and something to really aim for. This will put your mind in the right place to achieve success.

Alec Varcas Diet Tips 1-2

My Second Suggestion: Don’t set a goal that is too far in the future.
Setting a weight loss goal a year from now is not as affective as setting one two months from now. Why? If you have a goal to reach in ten months, you are more likely going to forget about it and make some bad diet and exercise choices than if you have a goal to reach in 2 weeks. If you would like to set a big goal, such as losing 50 pounds by the end of the year, or being able to bench press 100 more pounds by the end of the year, that is fine, but you must achieve those goals by setting smaller more frequent ones in between (ex: I will lose 5 pounds this month, I will bench press 10 more pounds this month)

My Third Suggestion: Don’t wait until January 1st to start a new goal.
According to an article by John Norcross that was published in the Journal of Clinical Psychology, approximately 50% of Americans make New Years Resolutions. I hate New Years Resolutions because it gives people an excuse to slack off until January 1st. If you want to be healthy and fit, START NOW! There is no better time to start. You are not getting any younger and you are just wasting time if you are putting it off for a specific date. Being healthy is a lifestyle, not a goal to reach! So start making better decisions now and you will be able to maintain a healthier lifestyle in the future.

Any questions or concerns? Want to know more about this topic? Contact me at corestrengthalec@gmail.com

Creator: Alec Varcas

by in About me, Feature Friday and tagged , , , , , , , , , , , | 4 Comments

One reoccurring topic I would like to have on this blog will be “Feature Friday.” On every Friday, I will post a small bio and some pictures of the people I have looked up to in order to reach my fitness goals. I thought I would start with a mini bio of myself today and on this upcoming Friday, March 8th, I will post my first Feature Friday Inspiration.

Alec Varcas Model Shot 1

First name: Alec
Last name: Varcas
City: Wolcott
State: CT
Age: 22
Height: 5’9″
Weight: 166 lbs
Profession: Dancer/Actor/Singer and hopefully a Certified Personal Trainer in the near future.

Follow Me
Twitter: Alec2austin
Instagram: Alec2austin

When did you start working out?:
Around 2009, but I didn’t start seriously working out until the summer of 2011.

How many days a week do you work out?:
When I am home, about 6 days a week. Right now I am on tour with ‘Monty Python’s Spamalot’, so I work out as often as I can, which is usually around 3-4 days of cardio and 2-3 days of lifting.

How long is your average workout?:
My average workout is usually around an hour and a half. I try to focus on about 2 muscle groups per workout. I like to superset exercises switching between the muscle groups to keep my body moving and my heart rate up, but not totally exhausting my muscles and giving them proper rest time between each set. (Example: I may do a day of Triceps and Chest. One example of a workout would be doing a dumbbell fly chest workout, then waiting about 10-15 seconds and going into a tricep pull down exercise. Once I finish that, I will wait about one minute and repeat the superset 2-3 more times.)

This is my personal transformation over two years.

This is my personal transformation over two years.

Favorite muscles to exercise:
My Chest. I love working out my chest because I never had one when I was younger. I have seen decent growth in my chest since I have started working out, but I still see a lot of room for improvement. Any time I get a chance to pound out a good chest exercise, I feel great because I know I am really working toward reaching my fitness goals.

Least favorite muscles to exercise:
Shoulders. I have a bad rotator cuff that tends to hurt when I lift weights, so I have to be careful when doing shoulder exercises. Because I don’t want to injure it further, I usually am too afraid to really push my limits with my shoulder exercises. I would must rather be safe than sorry because I would not want to do any permanent damage, but because I sometimes bother my rotator cuff when lifting, I believe my shoulders are not progressing as well as the rest of my body.

Do you have any fitness goals? If so, what are they?:
I have a ton of fitness goals. I have already reached some of my old fitness goals, but now I have many more. Before, my fitness goals were to be able to bench my body weight, see my pecs, get a six pack, be able to run a 5K in under 30 minutes, and a few other things. I have already reached all of those goals, but now I have improved on my old ones. My new goals are to be able to bench press 1.5 times my body weight, get obliques, get an even larger chest (specifically an inner chest), increase my leg press to over 700lbs, run a 5K in under 24 minutes, increase my flexibility, try new forms of exercise such as Crossfit and Yoga, and many others!

Alec Varcas Body 1

Do you have any fitness inspirations? If so, who are they?:
I have many fitness inspirations. You will get to see many of them each Friday for my ‘Feature Friday’ topic, so keep an eye out for them.

What supplements do you take or recommend?:
I usually take 2 scoops of whey protein and mix it with skim milk and water after I workout. Also, when I am home and I am on a more steady workout plan, I take casein protein before I go to bed. Right now I am tossing around with different pre-workouts to find out which one I like the best. So far, I really enjoy using 1 scoop of Jack3d before I work out. It does not give me the jitters and it gives me more energy before I train. I have heard that it is not that good for you though, so I am definitely interested in trying some other pre-workouts as well.

Can you give a brief overview of your diet?:
I usually start my morning with a cup of Greek yogurt, some fruit, and granola. I also may make some whole grain toast with organic peanut butter, or even some scrambled egg whites if I am hungry. Before I go to the gym, I have about two handfuls of almonds and maybe a small snack if I need some more energy. After the gym I have a protein shake and then a small meal to help refuel my body (example:Tuna Avocado Sandwich). For dinner I try to have a lean protein (chicken or fish), vegetables, and usually a sweet potato. Later on in the night, I will have some more vegetables and dip them in hummus, and I may have some more nuts. I try to eat steadily throughout the day when I am home, and I try to eat about 3000-4000 calories a day… usually more if I am trying to put on weight. Now that I am on the road however, I try to eat about 2500-3500 calories and I really eat whenever I can… and I try to eat as healthy as I can, which unfortunately is not very easy.

Do you have any workouts that you specifically like, that you believe are very affective?:
I really love some of my core workouts that I do. I have experimented with different workouts people have showed me and have even altered them to make them work a little better with my body. I will show them to you over time on this blog so stay tuned.

How much cardio do you do? (Per day or per week):
I usually do at least 15 minutes of cardio a day to warm up before I exercise, but about 3-4 days a week I do a 30-45 minutes of cardio when I am trying to stay trim. If I am really trying to bulk, I just stick with my cardio warmup.

Alec Varcas Gym Shot 1

Do you have any tips for people who are trying to reach their fitness goals?:
Do your research! I am creating this blog to really help people reach their fitness goals, but the more research you do, the better. Also, just working out will not help you reach your fitness goals, DIET is just as, if not more, important than going to the gym. Lastly, stay motivated! Many people have a hard time staying motivated because they don’t see their beach ready body in the first few weeks they exercise. It does not happen over night. Losing weight and building muscle takes a lot of hard work and time, but staying motivated is the most important thing. Find something that will help you stay as motivated as possible. For some people it is having a workout buddy that will drag them to the gym. For others it is posting pictures of the body they want around the house or even on the boxes of foods they know they shouldn’t be eating. For others it is putting a trip to the gym in their daily planners, that way they know they will have the time to go to the gym. Find what works for you!

Do you have any other things you would like to say? (Comments, suggestions, etc)?:
Do not be scared to try something new. Remember that everyone starts somewhere. I have talked to many people that are not happy with their bodies and the main reason they don’t go to the gym is because they are scared. They are scared people will judge them and they are scared of trying something new. DONT BE! There is nothing but respect for people at the gym, because by being there and putting in the effort, we all know that we are working toward a common goal of bettering ourselves. Also, don’t be scared of trying new types of workouts either. Recently I started going to gymnastics classes to help my tumbling for an audition, and now I go just for the amazing workout. I have never had a better whole body workout then the one I get after a 45min-hour gymnastics lesson (I usually cant walk for days). Have you ever wanted to try Yoga, Pilates, Karate, Swimming? DO IT!!! You will regret it if you never tried. My mom started Karate in her 40’s and got up to a second degree Black Belt! It is never too late to try something new and get in shape!

Hope you liked this mini bio I put together. Keep an eye out every Friday starting this Friday, March 8th, for my ‘Feature Friday’ topics. Do you have any questions for me? Do you want to be considered as a ‘Feature Friday’ Candidate? Email me at corestrengthalec@gmail.com and I will get back to you as soon as possible.

Starbucks Breakfast Food

by in Restaurants, Uncategorized and tagged , , , , , , , , , , , , , | 2 Comments

StarbucksLlogo Black
I will openly admit that I am a huge Starbucks fan. I am guilty of being a Gold Card Rewards Member and whenever I have a chance to stop at a Starbucks, I almost do! Because I may stop in a little too often, I knew I should make one of my first food reviews on Starbucks to not only educate myself about their food, but also help you make some healthier choices when you may need a quick bite to eat. This topic is specifically about the breakfast foods Starbucks has to offer. Another post about their snacks, lunches, and sweets will come in another post very soon… so keep an eye out.

Here are my suggestions for Starbucks Breakfast food:
Yes – Oatmeal with or without toppings, Reduced-Fat Turkey Bacon and Cheddar Classic Breakfast Sandwich, Spinach & Feta Breakfast Wrap, Chicken Sausage Breakfast Wrap, Strawberry Blueberry Yogurt Parfait, Peach Raspberry Yogurt Parfait
No – Sausage & Cheddar Classic Breakfast Sandwich, Greek Yogurt with Honey Parfait, Butter Croissant, Chocolate Croissant, Doughnuts, Sweet Rolls, Danishes, Muffins, Scones

OATMEAL
Yes – The oatmeal offered at Starbucks is definitely a good choice when you need a little something in your stomach. It probably is not enough to fill you up as a meal, but it is a great quick snack or light breakfast. Starbucks offers a Classic Oatmeal and a Hearty Blueberry Oatmeal, both steel-cut with old-fashioned oats. Both oatmeals are only 150 calories without any additional toppings, 2.5g of unsaturated fat, 0g of sodium, 27g of carbs, 4g of fiber, and 5g of protein. The toppings offered for the Classic Oatmeal are Brown Sugar (+50 calories), Dried Fruit (+100 calories), and a Nut Medley (+100 calories), all of which I would still say are fine to add to your oatmeal. The toppings available for the Hearty Blueberry Oatmeal are Organic Agave Syrup (+40 calories), Fresh Blueberries (+20 calories), Dried Blueberries (+100 calories), and a Fruit, Nut & Seed Medley (+70 calories), all of which I would say are fine to add to your oatmeal as well.

Starbucks_Oatmeal

BREAKFAST SANDWICHES
Yes – Reduced-Fat Turkey Bacon and Cheddar Classic Breakfast Sandwich, Spinach & Feta Breakfast Wrap, Chicken Sausage Breakfast Wrap
No – Sausage & Cheddar Classic Breakfast Sandwich

Starbucks offers a variety of Breakfast Sandwiches, and many people do not know that at participating locations, some of their breakfast sandwiches can be made with either egg or cage-free egg whites (usually only the Reduced-Fat Turkey Bacon and Cheddar Classic Breakfast Sandwich, Spinach & Feta Breakfast Wrap, and Chicken Sausage Breakfast Wrap can be made with egg whites). If possible, I highly recommend getting one of the cage-free egg white sandwiches, not only because they are lower in fat and cholesterol, but they honestly taste really good. The breakfast sandwich I would first suggest getting would be the Reduced-Fat Turkey Bacon and Cheddar Classic Breakfast Sandwich, followed by the Spinach & Feta Breakfast Wrap, and then the Chicken Sausage Breakfast Wrap.

    1. Reduced-Fat Turkey Bacon and Cheddar Classic Breakfast Sandwich – 320 calories, 7g of fat, 2g of saturated fat, 20mg of cholesterol, 43g of carbs, 3g of fiber, 18g of protein
    2. Spinach & Feta Breakfast Wrap – 290 calories, 10g of fat, 3.5g of saturated fat, 20mg of cholesterol, 33g of carbs, 6g of fiber, 19g of protein
    3. Chicken Sausage Breakfast Wrap – 300 calories, 10g of fat, 3g of saturated fat, 30mg of cholesterol, 33g of carbs, 5g of fiber, 14g of protein

Be aware, just like most other restaurants, these foods have high sodium contents (700-830mg of sodium each), so for those very concerned with sodium consumption I would stay away from all of the breakfast sandwiches.

Although Starbucks offers a number of other breakfast sandwiches, the one to definitely stay away from would be the Sausage & Cheddar Classic Breakfast Sandwich. This sandwich is 500 calories, 28g of fat, 9g of saturated fat, 165mg of cholesterol, 920mg of sodium, 41g of carbs, 1g of fiber, and 19g of protein. Although there is a high protein content, the amount of fat, cholesterol and sodium make this sandwich not worth consuming.

Starbucks Strawberry Blueberry Yogurt Parfait

YOGURT PARFAITS
Yes – Strawberry Blueberry Yogurt Parfait, Peach Raspberry Yogurt Parfait
No – Greek Yogurt with Honey Parfait

In general, the Fruit Yogurt Parfaits make a pretty good snack. These yogurts have between 280-300 calories (not including the Seasonal Harvest Blend which is an additional 90 calories), a fat content of only 3.5g of fat, under 180mg of sodium, 8g of protein, and 3-4g of fiber. The only things I would be cautious of would be the carb content of around 55g and the 31g of sugar which both are not necessarily good when trying to trim down belly fat.
CAUTION: Now usually I am a HUGE advocate of Greek Yogurt because non-fat Greek Yogurt generally has more protein and less sugar than regular yogurt; however the Greek Yogurt at Starbucks is not! This yogurt has 12g of fat, 6g of saturated fat, 30mg of cholesterol, 44g of carbs, 1g of fiber, 32g of sugar, and only 8g of protein (the same amount of protein as the other yogurt parfaits). Because I find this product misleading and it actually has worse nutritional value than the other Yogurts at Starbucks, I do not suggest getting it.

CROISSANTS, BAGELS, & ROLLS
No – Butter Croissant, Chocolate Croissant
Now I would not strongly suggest getting any of the Croissants, Bagels or Rolls; however, there are some smarter choices you can make if you are in need of some fast carbs. Stay away from the Butter Croissant and the Chocolate Croissant because they are high in fat and have hardly any positive nutritional value. If you need to get your carb fix I would suggest going with one of the bagel choices. Starbucks offers the following Bagels:

    Plain Bagel – 280 calories, 1g of fat, 0g of saturated fat, 490mg of sodium, 59g of carbs, 2g of fiber, 9g of protein
    Multigrain Bagel – 300 calories, 3g of fat, 0g of saturated fat, 490mg of sodium, 60g of carbs, 6g of fiber, 15g of protein
    Everything Bagel – 280 calories, 2g of fat, 0.5g of saturated fat, 500mg of sodium, 56g of carbs, 2g of fiber, 10g of protein

Starbucks also offers a Reduced-Fat and a Regular Cream Cheese Spread if you are in need of Cream Cheese, but I would suggest staying away from it all together because Cream Cheese adds between 7-11g of fat (4.5-7g of saturated fat).

DOUGHNUTS, SWEET ROLLS, & DANISHES
No – Doughnuts, Sweet Rolls, Danishes
I do not recommend having any of the Doughnuts, Sweet Rolls, or Danishes because all of the options Starbucks has to offer are high in fat (13-27g), carbs (39-67g), and sugar (12-35g). There are much healthier choices to be had at Starbucks so steer as far away from the Doughnuts, Sweet Rolls, and Danishes as possible.

MUFFINS & SCONES
No – Muffins, Scones
Similar to the Doughnuts, Sweet Rolls, & Danishes, I do not recommend having any of the Muffins or Scones because all of the options are high in fat (12-28g), carbs (55-78g), and sugar (17-43g). Starbucks does offer a Petite Vanilla Scone that does have less fat, carbs, and sugar, but the serving size is so small, that I would still not recommend getting it.

Hope you enjoyed this post and feel a little more informed about what and what not to get at Starbucks! If you have any questions or concerns about this topic, or any of my other topics, please contact me at corestrengthalec@gmail.com

Leg Pull-Ins/Leg Tucks (Level 1)

by in Ab Workout, Exercises, Uncategorized and tagged , , , , , , , , , , , , , , , | Leave a comment
Leg Pull-In: Position 1

Leg Pull-In: Position 1

The Leg Pull-In is an exercise that specifically activates your upper, middle, and lower abs. The reason I really enjoy this workout is because anyone from a beginner to a professional fitness instructor can benefit from this exercise, and it also is a great transition workout to do between exercises.

To perform a Leg Pull-In:

    1. Find an open space on the floor.
    2. Lean slightly backward (about a 45 degree angle).
    3. Place your hands on the floor, behind your hips, with your fingertips facing forward (toward your legs).
    4. Keep your legs straight and raise them a few inches off the floor (You are now in position 1 of the exercise as seen in the picture above).
    5. While exhaling and tightening your abs, bring your knees toward your chest and raise your torso slightly toward your knees(This is position 2 of the exercise as seen in the picture below). Hold this position for about one second.
    6. Extend back out to position 1 and hold for one second.
    7. Repeat switching between Position 1 and 2 for the determined amount of reps (I usually do about 20 reps).

Leg Pull-In: Position 2

Leg Pull-In: Position 2


Tips:

    1. Exhale while bringing your knees in. When exhaling you will be able to tighten and activate your abs more effectively.
    2. If you are new to this workout, try doing between 5-10 reps, and then increasing the amount of reps you do per set once you become stronger.
    3. This exercise can also be done on a bench or seat. Simply place your hands on the edge of the bench/seat and extend your legs out.
    4. This is one of my favorite transition exercises to do between more intense exercises such as a bench press or shoulder press. This workout will help keep your heart rate up while only exhausting your core muscles and giving the other muscles you may be training some rest between sets.
    5. To increase the intensity of the workout, move your hands next to your hips instead of behind you. This will help activate your entire core more effectively.
    6. For more advanced people, you can add weight to the exercise by using weighted ankle wraps, placing a dumbbell between your feet, or using the cable machine and strapping the cables to your ankles. WARNING: Be very careful when adding weight to any ab workout. Adding too much weight before your body is ready can cause serious injury or hernias.

Hope you enjoy this workout! If you have any questions of concerns, contact me at corestrengthalec@gmail.com

Raised Side Plank

by in Ab Workout, Exercises, Uncategorized and tagged , , , , , , , , , , , | 6 Comments

RaisedSidePlank1
This is one of my favorite core strength exercises to perform. The Raised Side Plank is a core strength hold exercise that specifically targets your obliques, but really strengthens your entire core region (obliques, abs, lower back).

To perform this exercise:

    1. Find something to rest your feet on that is about a foot or two off the ground (I usually use a workout bench).
    2. Rest one foot on top of the other and rest your elbow and forearm on the ground.
    3. Lift your hips, core, and upper body off the ground so that they are parallel to the floor. Your upper arm to your shoulder should be perpendicular with the floor.
    4. Hold this position for 1 minute (or for beginners, start with 30 seconds and increase your time once your core becomes stronger).
    5. Repeat this exercise on the other side.

RaisedSidePlank2

Tips:

    1. Make sure the side of your body (obliques) is facing the floor and the front of your body is facing forward.
    2. Tighten you core, your obliques specifically, during the entire exercise
    3. Lift your hips up and keep them parallel to the floor. It is very easy to start drooping your hips to the floor. If they start to fall slightly, really squeeze your stomach muscles to try and raise them back up to maintain the straight body position.
    4. Form is more important than time! You will get better results from holding the correct position for 30 seconds than letting your body concave and turn incorrectly, holding the incorrect position for a longer time.

If you have any questions or concerns, please contact me at corestrengthalec@gmail.com

Six Pack Abs

by in Ab Workout, Exercises, Uncategorized and tagged , , , , , , , , , | 5 Comments

AlecModelshot1One of the most common questions I get asked is “What is your ab workout routine?” The answer… I don’t have one. I know it may sound crazy, but I don’t follow any one routine to try and improve my stomach. I have found that if I stick to just one routine, my body may be sore the first few times I do the routine, but then it almost becomes immune to what I am doing and I no longer get sore, tired, and I don’t see continued results.

Suggestions:
I have discovered that learning many different core workouts and frequently changing which ones I include in my ‘routine’ confuses my body and lets me see faster and better results (aka: muscle confusion). I have also learned that your core (abs, obliques, lower back) is a large grouping of muscles that should be treated like any other muscle your work out. When building muscle, it is suggested to focus on a muscle group intensely, and then giving that muscle group a few days to relax and recover. With this said, I only do core workouts about 2-3 times a week. I work very hard doing many different ab and core workouts, basically exhausting the muscles and then give them a few days to really recover so I can hit the workouts hard again when they are ready.

How long do I work my core?
I treat my core like any other muscle; therefore I dedicate a full day to just working on my core. A normal day would include about 30 minutes of cardio, followed by about 45 minutes to an hour of of core exercises. I know many people who do core exercises every day for about 10 minutes after their workouts, but at least in my case, I have found that truly focusing hard on my abs, obliques, and lower back and exhausting them only 2-3 days a week gives me the results I would like to see.

Breakfast foods at Denny’s

by in Restaurants, Uncategorized and tagged , , , , , , | Leave a comment

Dennys Dining out can be hard, especially when your choices are limited. Being on tour, I realized that diner food is sometimes our only option because it is served 24 hours a day. Because of this, my mission was to try and discover which food choices are the best for me to eat while dining out at one of America’s most famous diners, Denny’s. This is what I discovered:

My general Suggestions are:
Yes: Water, Orange Grove Smoothie, Fit Slam, Egg Whites, English Muffin without Margarine, Grits, Oatmeal, Seasonal Fruit, Low Fat Yogurt, Fit Fare Omelette
No: Milkshake, The Grand Slamwich with hash browns, Lumberjack Slam, All American Slam, Cheddar Cheese Hash Browns, Chicken Sausage Patty, Bacon Strips, Everything Hash Browns with Onions, Cheese and Gravy, Pancake Puppies, Sausage Links, Meat Lover’s Omelette with hash browns and bread, Philly Cheesesteak Omelette with hash browns and bread, Ultimate Omelette with hash browns and bread.

Now lets take a more detailed look at the menu and explain why I made some of my suggestions:

BEVERAGES
Yes: Water
No: Milkshake

When it comes to having beverages at any restaurant, I almost always suggest going with water. It is a safe choice, it is almost always free, its 0 calories, and it is good for you. YOU NEED WATER!!! with that said, Denny’s offers a variety of beverages to choose from. If you need to have something other than water because you have a crazy sweet tooth going or you are just needing to fill a desperate craving, most of the choices are ok, just be aware that they have high sugar contents. Definitely, however, stay away from the milkshakes. Milkshakes can be tasty and delicious, but the milkshakes at Denny’s have between 580-890 calories, 25-45g of fat (16-20g of saturated fat), 68-113g of carbs, and 55-77g of sugar. To put that into perspective, in 7 Pixy Sticks, which are basically pure sugar, there is 15g of sugar. So in one milkshake there is an average of around 30 pixy sticks of sugar, almost as many calories as a stick of butter, and about the same amount of saturated fat as 4 tablespoons of lard.

SMOOTHIES
Yes: Orange Grove Smoothie

The smoothies are actually not too bad, except for the fact that there are high amount of carbs and sugars. None of the smoothies have any fat and are 270 calories or less. The best smoothie choice is the Orange Grove Smoothie. With only 120 calories, 29g of carbs, and 22g of sugar, this smoothie is the healthiest choice among all of their smoothie options.

SLAMS
Yes: Fit Slam
No: The Grand Slamwich with hash browns, Lumberjack Slam, All American Slam

The Fit Slam is your best choice when it comes to picking one of the ‘Slams’. The Fit Slam has 360 calories, 10g of fat, 30g of cholesterol (incredibly lower than all of the other options), 820mg of sodium (lower than all of the other options as well), 46g of carbs, and 24g of protein. Overall it is not a bad choice for a meal. On the other hand some of the other ‘Slam’ options are down right disgusting when examining the nutritional information. Here is what is in some of the more ‘hearty’ Slams Denny’s offers:
NutritionFacts

  • All-American Slam: 770 calories (590 calories from fat with 65g of fat), 24g of saturated fat, 680mg of cholesterol, 1360mg of sodium, 5g of carbs, and 37g of protein.
  • Lumberjack Slam: 1000 calories (540 calories from fat with 60g of fat), 17g of saturated fat, 460mgof cholesterol, 3010mg of sodium, 73g of carbs, and 42g of protein.
  • The Grand Slamwich with hash browns: 1530 calories (920 calories from fat with 102g of fat), 45g of saturated fat, 545mg of cholesterol, 3690mg of sodium, 97g of carbs, 52g of protein.

To understand how this relates to the FDA suggested 2,000 calorie and 2,500 calorie diets, please refer to the figure above.

BREAKFAST SIDES/BUILD YOUR OWN GRAND SLAM
Yes: Egg Whites, English Muffin without Margarine, Grits, Oatmeal, Seasonal Fruit, Low Fat Yogurt.
Maybe: Hearty Wheat Pancakes
No: Cheddar Cheese Hash Browns, Chicken Sausage Patty, Bacon Strips, Everything Hash Browns with Onions, Cheese and Gravy, Pancake Puppies, Sausage Links.

The best choices to make for sides are the Egg Whites, English Muffin without Margarine, Grits, Oatmeal, Seasonal Fruit, and Low Fat Yogurt because of their relatively low fat contents and other nutritional benefits such as protein and vitamins. The Hearty Wheat Pancakes I am on the fence about because although 2 pancakes only have 1.5g of fat, 8g of fiber, and 10g of protein, they also have 950mg of sodium and 64g of carbs. If you are not on a low carb diet and are not worried about sodium intake (an athletic person or a body builder for example who may need more sodium than the average person for muscle growth) then I would say they are ok. Definitely stay away from the Cheddar Cheese Hash Browns, Chicken Sausage Patty, Bacon Strips, Everything Hash Browns with Onions, Cheese and Gravy, Pancake Puppies, and Sausage Links, because all of them have relatively high fat contents and bad nutritional value. For instance, 4 sausage links have 30g of fat and 6 pancake puppies have 101g of carbs and 1020mg of sodium.

OMELETTES
Yes: Fit Fare Omelette
No: Meat Lover’s Omelette with hash browns and bread, Philly Cheesesteak Omelette with hash browns and bread, Ultimate Omelette with hash browns and bread

The Fit Fare Omelette is pretty decent. Although it may surprise you that an Egg White Omelette has 18g of fat, I still recommend it over all of the other choices because it has the lowest amount of sodium at 870mg, the lowest cholesterol at 65g, and 34g of protein which is a good amount for a meal. Some of the other Omelette choices I would definitely not recommend such as:

    Meat Lover’s Omelette with hash browns and bread: 1090 calories (730 calories from fat with 81g of fat), 840mg of cholesterol, 2550mg of sodium, 39g of carbs, 56g of protein
    Philly Cheesesteak Omelette with hash browns and bread: 970 calories (630 calories from fat with 71g of fat), 705mg of cholesterol, 2640mg of sodium, 38g of carbs, 46g of protein
    Ultimate Omelette with hash browns and bread: 820 calories (550 calories from fat with 61g of fat), 640mg of cholesterol, 1700mg of sodium, 33g of carbs, 33g of protein

FAVORITES
I would basically suggest to stay away from most of the breakfast favorites simply because there are problems with most of them in at least one nutritional field. I will admit that I love pancakes and surprisingly the Banana Pecan Pancake Breakfast and the Blueberry Pancake Breakfast only have 15g of fat and 12g of fat respectively which is decent for the portion size you receive; however, they too also have some downfalls. Although of all the breakfast favorites I would suggest these two because they do have good qualities with good amounts of protein, fiber, and relatively low fat content, the Banana Pecan Pancake Breakfast has 130g of carbs and 1610mg of sodium, and the Blueberry Pancake Breakfast has 1410mg of sodium and 390mg of cholesterol. Some other breakfast favorites have bad downfalls too, such as the Bacon Avocado Burrito with hash brown (65g of fat, 425mg of cholesterol, 2400mg of sodium), the Moons over My Hammy (41g of fat, 530mg of cholesterol, 2320mg of sodium), the Texas Prime Rib and Egg Sandwich (47g of fat, 495 mg of cholesterol, and 1750mg of sodium), and the Country-Friend Steak and Eggs (43g of fat, 415mg of cholesterol, and 1850mg of sodium)

FINAL WORDS
In general, you can see that many of the choices at Denny’s may not be as healthy as you think. I hope my suggestions help you make some healthier decisions when going to eat out at some of your favorite restaurants. Please contact me with any questions of concerns at corestrengthalec@gmail.com.