Three exercises to help you get THAT ASS!










Change That Mentality & Become A Better YOU!





One thing that I have noticed about people who are trying to lose weight is that they constantly have this idea that they are going on a diet for a short amount of time to lose weight in order to achieve a particular goal, which usually involves impressing others… and to me that is a big NO NO for so many reasons! For one crash diets only work for so long because what happens right after you have achieve that goal of getting into a certain dress or looking good for others? You go right back to the old eating habits that helped you pack on the weight in the first place! Get the idea of dieting out of your head and adapt to the notion that this is a lifestyle change …trust me it makes a difference! I use to constantly say, “Yeah, I’m going on a diet for such and such reason but by the end of the week I went right back to eating and doing the same things that I was doing before.  I wanted change but I was stuck on how to accomplish that change. I’m not exactly sure how it came to me but I decided not to treat this like my usual diet so I created a change …a lifestyle change. I am consonantly preaching that this is a lifestyle change because in order to succeed I had to think differently. There is so much more to losing weight than just looking good for others or to fit into a size smaller than what you use to wear. Its about being a healthier YOU, most importantly a better YOU!

Don’t do this for me or anyone else for that this for YOU!



3 Components to a Successful Fitness Journey

   1)  Motivation is everything! Without it we would not be able to get far in life because motivation is what keeps us going especially when all we want to do is quit. Think of all the reasons why you want to workout and be healthier…is it to get that dream body of yours? Do you want to be more energized throughout the day? Or is it simply to decrease your chances of suffering health issues? Whatever your reasoning is, let that notion be your motivation and that will not only keep you going but it will have you pushing harder!
    2) Turn cardio into your best friend! There are so many benefits to doing cardio but my personal favorite is that it aids in the weight loss division. Do cardio at least 3 times a week for 30 minutes and I guarantee you will notice the pounds shedding off!
   3)    You are what you eat! I’m pretty sure we’ve all heard that saying before, but guess what… its true! A lot of people think by just working out you will see results and that is false.  Over 50% of the fitness journey relies on what you eat alone! Its very important to choose healthier food choices or choose smaller portions in this process, and drink at least 8-10 cups of water a day! 

The Joker Workout: It’s All in the Cards

So we saw this on one of the blogs we follow and we wanted to share it with you all. It seems like a way to have a little fun with your workout!! Enjoy!!


the joker workoutGrab a deck of cards and get ready for an awesome workout! Whether it’s just you and a workout buddy or a class – playing with a deck of cards is a great way to work up a sweat.

Workout Description: Shuffle the deck and split the deck in half. If you are working out with a group, split the group in 2 teams, Team A & Team B (or just split the cards between workout partners, Partner A & Partner B). A draws first and completes the appropriate exercise based on the card type. While A rests, B draws a card. Continue until you run out of cards.

Turn it into a game. Each Team/Partner gets their equal set of cards and begins drawing cards at the same time. The person to run out of cards first, wins. Loser gets 25 penalty burpees.


  • Number cards represent reps…

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Commando Isn’t Always Bad

I know you probably looked at the title and questioned what the world I meant by that.

There are many of us that still work out in our regular t-shirts maybe some sports shorts, regular socks and cotton underwear. Stop me if I am wrong, but this is common with a lot of beginners. I was guilty of this one until I started working at Dick’s Sporting Goods.With that being said I think it is best to inform you, thanks to Shape Magazine’s March 2013 issue, that the microorganisms found in damp environments cause yeast infections. YIKES. The best kind of workout attire would be anything with high tech threads such as moisture wicking  materials. In this case, if finding moisture wicking undergarments is an problem, commando is your best bet.


Quick Strength and Cardio Circuit At Home Workout – MANKOFIT

Description: This basic strength and cardio circuit workout is perfect for those days when you want to work everything in a short period of time. This circuit involves alternating a low impact cardio and strength exercise ! If at any point you feel discomfort please stop as you could get injured. Always before performing any exercise routines do a quick warm up or stretch out. Modify pushups if needed! These routine is to be performed without rest, only you will rest when you are done for 1-3 minutes to start all over again until you have achieved 5 sets (stop immediately if you feel discomfort ).


I personally do this workout in the morning just to get me up for the day. It doesn’t require any weights just your body. I use this work-out typically due the fact that I work through out the day and I want to get a workout in the morning and then I go about a normal workout regimen at night. This workout can be done anywhere, pretty much anytime. Don’t Make Excuses, Just Do It.