Extra Workout

Pull ups 3 sets up 15
Body dips 3 sets of 16
Dumb bell step up 3 sets of 16
100 crunches
Dumb bell shoulder press 3sets of 20
100 jump rope
Dumb bell pull over 3 sets of 20
40 sit ups
8 berpies
db lunges 3 sets of 18
10 berpies

Extra Workout

300 jump rope
Knees to chest abs, 3 sets of 30 
Flat bench, 3 sets of 30 
Dumbbell press, 3 sets of 30
Lat pull downs, 3 sets of 30
Deadlifts, 4 sets of 15
50 crunches
100 jump rope
Leg press, 3 sets of 25
Cardio 18 minutes

Good morning family! 
Let's have a healthy Tuesday!
Eat right, workout hard but smart, and enjoy your Tuesday!


God bless


Q The Trainer 

Sunday workout + daily motivation

Run 15 minutes
Stiff leg dead lift 3/20
Pull ups 4/16
Side crunches 3/25
Leg press 3/25 medium weight
80 crunches
Standing calf raise 3/30
Push ups 3/14

Let me add years to your life!
My mission statement - Dont think about your workout just do it!


God Bless lets have a great training and healthy eating week


Q The Trainer

Daily Motiviation

GOOD MORNING FAMILY 
THIS WEEK TRAIN HARD AND LOOK GOOD
THATS CALL GYM SWAGGER 
GOD BLESS 
LETS HAVE A GREAT AND HARD WORKING WEEK 
NO FRIED LOTS OF WATER~.Q.

Sunday Workout

Dumbbell walking lunges 4/20 Superset with 4/20 db curls
Machine leg press  4/25 superset with 50 crunches
Close grip bench press superset with 3/20 jump squats

Full Body workout tomorrow at 1:30p.m 
30 minutes upper body and 30 minutes on legs non stop 
5 for members 7 for non members 
Location Bally Total Fitness~Q.P.T

Boot Camp and menu for tomorrow

Reminder - Boot Camp tomorrow night at 7:30 PM at Ballys 
If you are off track, tomorrow night's class will a good restart for the winter season.

Breakfast - grilled chicken omelet, low fat yogurt or cottage cheese
Snack - turkey sandwich and almonds
Lunch - green veggies and baked fish 
Dinner - baked chicken and an apple

Gym family,


Thank you for the support this year in all three of my shows!


Two 1st places and one 4th place in one year was great! 


2012 will be even better!


Q The Trainer

Sunday workout

Elliptical - 16 minutes 
Pull ups - 3 sets of 15 
Dumbbell jump squats - 4 sets of 12
60 crunches 
Leg press - 3 sets of 30 
Side crunches - 3 sets of 25 
Treadmill - 10 minutes on level 7
Pushups - 3 sets of 12

REMINDER BOOT CAMP TONGHT AT 7:30 PM.


LET'S  GET IN SHAPE! 


FOR BREAKFAST OATMEAL AND YOGURT, 1 EGG 
SNACK TURKEY SANDWICH AND ALMONDS 


LUNCH BAKED FISH AND FRUIT

Sunday Workout

Machine squats 3 sets of 12
Up right rows 3 set of 12
Leg press 3 sets of 15
Dumbbell front raises 3 sets of 12
Jump lunges 3 sets of 20
Standing dumbbell shoulder press 3 sets of 14
300 jump ropes

Boot Camp

BOOT CAMP TOMORROW NIGHT @ 7:30 PM
BREAKFAST NEEDS TO BE THE BIGGEST MEAL 
TOMORROW LIGHT LUNCH @ 1 
SMALL SNACK BUT HEALTHY @ 3
MEAL BEFORE CLASS @ 5


Q The Trainer

Sunday workout

TREADMILL ELEVATION 15 SPEED 3.5 WALK 15 MINUTES
CRUNCHES 2/50
LAT PULL DOWNS 3/30
SEATED ROWS~3/20
JUMP ROPE 2/200
JUMP SQUATS 3/16
SIDE CRUNCHES 3/20

Weight training class tomorrow

REMINDER - WEIGHT TRAINING
SATURDAY AT 1:30
FIRST 30 MINUTES WILL BE UPPER BODY WEIGHT TRAINING 
LAST 30 MINUTES LEGS AND STOMACH ON THE MACHINES

Daily Motivation

Desire is the starting point of all achievement, not a hope, not a wish, but a keen pulsating desire, which  transcends everything. - Blessing

Boot Camp Reminder

Boot Camp tomorrow at 7:30 PM!
This has been a great week of hard work.  Let's continue to work hard for better health.
I can't wait to teach!


Q The Trainer

Sunday Workout

Jump rope 300
Dumbbell backward lunges, 3 sets of 20
Dumbbell pull over, 3 sets of 20
Pushups, 3 sets of 15
50 sit ups
60 crunches
Dumbbell curls, 3 sets of 20
15 jump squats
Body dips, 3 sets of 20
100 Jump rope

Daily Motivation

Good morning family!


Have character, don't be one!


Remember, good is good; but working out harder and eating right makes you great in the health world!


Q The Trainer

Sunday Workout

Superset dumbbell press with high rows - 2 sets of 15
Machine incline press with dead lifts with 1 arm row - 3 sets of 15
Peck deck flies with 1 arm row - 3 sets of 15. 
Barbell pull over - 1 set of 50. 

Boot Camp

Boot Camp - Tuesday!

Boot Camp Food Guide

Breakfast - Eggs, Whey Protein and Fruit
Snack - Veggies or almonds.
Lunch - Chicken breast with fruit.
Meal before class - Asparagus, fruit or 1 potato. 

Boot Camp Reminder

Boot Camp - Tomorrow (Wednesday) Night!

7:30 PM

Daily Motivation

Good morning healthy family!!!
Let's start the week off with healthy eating.
Work out hard but smart.


Much Love,


Q The Trainer


Happy Monday!

Small Test

Lat pull down 4 sets of 25 Pull ups 3 sets of 15 to 18 Partial dead lifts 3 sets of 18 Single arm rows 75 lbs 3 sets of 18 Cable rows 3 sets of 25 Press downs 3 sets of 35 Press outs 3 sets of 50

Boot Camp and Meal Plan

Boot Camp tomorrow (Wednesday, August 11th) at 7:30 PM.

Last week everyone worked very hard.  Let's work even harder tomorrow night.

Breakfast: Oatmeal, 2 egss, 1 apple
Midday snack: almonds, dried fruit
Lunch: baked chicken and avocado
Snack: peanut butter crackers
Dinner: salmon with brocoli

Sunday workout

Run for 18 minutes
Stairs 6 times
Pull ups - 3 sets of 15
Push ups - 3 sets of 12 
Barbell curls - 3sets of 15
Lying leg curls - 3 sets of 25
Leg extensions - 1 set of 100
Leg press - 2 sets of 40
100 crunches
300 jump rope

Boot Camp

Reminder!

Indoor/Outdoor Boot Camp, Wednesday, August 3rd at 7:30 PM

Get there early and get ready. I don't want people walking in late.

Start together, Let's get it!

Q The Trainer

Daily Motivation

Change your eating and the way you workout means...

If you change the way you look at things, the things you look at will change.

Have a blessed day!

Q The Trainer

Client of the month!

Sunday workout

Jump rope 300 time
Dumbbell bicep curls 3 sets of 20
Dumbbell tricep extensions 3sets of 25
Barbell squat jump 4 sets of 15
Leg press 3 sets of 20
Pushups 3 sets of 15
Stairs 8 times
10 burpees


Q The Trainer

Reminder

Boot camp is back tomorrow (Wednesday) night at 7:30 PM.

No bread tomorrow and no fruit after 6:00 PM.

Let's have a great class tomorrow night!

Q The Trainer

Daily Motivation

Good morning healthy people!

Daddy is back! Let's roll!

Workout hard or stay home!

Happy Monday!

Q The Trainer

Sunday workout

250 Jumprope
Dumbbell Pullovers - 3 sets of 25
Leg Press - 3 sets of 30 
Seated Dumbbell Curls - 4 sets of 18
Dumbbell Squats - 3 sets of 20 
80 Crunches 
10 Burpees 
Pushups - 2 sets of 15
60 Mountain Climbers


Q The Trainer

Q at the Men's Open Middle Bodybuilding Competition

Winning!

FIRST place is coming Back to the A!!!

Clients, this win was for you and all my gym family!

FIRST place Baby!!! God is good!

Q The Trainer

Daily Motivation

Good morning healthy family!!!


Just because something is unbelievable does not mean you shouldn't believe it.
Some things are worth believing.  The fact is you must push to make it happen.


Q The Trainer

Boot Camp

Boot campers - Tomorrow night will be the last boot camp class until July 27th so make sure you attend!


Wednesday (7/12) 7:30 PM, then everyone has a week break. 


Q The Trainer

Daily Motivation

It's not the load that breaks you down, it's the way you carry it. - Lena Horne

Q The Trainer

Photo

Q The Trainer

Sunday workout

Cardio - Run for 18 minutes
10 berpies
Dumbbell press -  4sets of 15
Pushups - 3 sets of 12
Jump lunges - 3 sets of 20
Body dips - 3 sets of 18
Crunches - 3 sets of 30 
Tricep press down machine - 3 sets of 30


Q the Trainer

Boot Camp video

Extra workout

16 minute run
Shoulder press - 4 sets of 15
Dumbbell jump lunges - 3 sets of 15
Seated leg presses - 3 sets of 50
Body dips - 4 sets of 20
10 Berpies
Pushups - 4 sets of 16
1000 crunches
BB curls - 3 sets of 18

Boot Camp

Tonight!


Wednesday - 7:30pm 


Stop sleeping & over eating.


If you have gained pounds or gotten off track be honest and get to class


Q The Trainer

Today's Food Challenge

GOOD MORNING!


CHALLLENGE FOR TODAY
1 Gallon of water
No fruit after five
Only veggies and baked turkey or chicken
After 7 snack - almonds and peanut butter


Q The Trainer

Daily Motivation

Happy Tuesday healthy family!


The holiday is over time to get back on Track.


Judge yourself~look at your body and ask yourself do you need to eat better and work hard

Daily Motivation

The life you live is your story.  What's done is done.
Where it goes from here is totally up to you.  Write your own ending!

Boot Camp tomorrow! plus eating schedule.

Boot Camp Wednesday night at 7:30 PM
Breakfast before 11:30 AM, lunch by 3:00 PM, and a small carb meal at 5:00 PM.

Before class drink lots of water.

Eat right, work hard.

Q The Trainer

Workout tip

Jogging in place elevates your core and also warms up other muscles.


Q The Trainer

Daily Motivation

Never forget, every failure is a brick in the castle of success.

Never stop working hard on reaching your goals in life and in the gym.

KEEP PUSHING!

Q The Trainer

Sunday workout

Abs knees to chest~4 sets of 20
Seated barbell press~4 sets of 15
Bench db flys~3sets of 15
50 jumping jacks
Db jump lunges 3 sets of 14
Barbell front raises 4 sets of 15
Lying leg curls 3 sets of 25

Daily Motivation

Water is calorie free and it boosts satiety!

So you if you feel the needs to eat party foods, have a glass of water.

BONUS
Women who slept less that 7 hours a night gained more weight over time.

Q The Trainer

Boot Camp update

Boot campers, if it rains the entire class will be inside.
With that being said, drink and bring lots of water.
A heated room causes cramps without water.

Q The Trainer

Daily Motivation

Good morning healthy family!

Smile and work hard today.
Please drink plenty of water and stay away from junk and friend foods.
No fruit or bread today.

Q The Trainer

Boot Camp reminder and tomorrow's food challenge

Boot Camp - Tomorrow (Wednesday, 6/22) 7:30 PM

Tomorrow will be determined by what you eat and hard work

No work = No changes

Push yourself

Tomorrow - No bread or fruits

Only veggies and baked meat

Q The Trainer

Daily Motivation

Good morning family
Remember, it is sometimes me, but always you.
I can show and tell you but you must do the eating and working out part.
Hard but smart.

Sunday workout

Jump rope 200
3 sets of 25 leg extensions
3 sets of 12 barbell front presses
60 sit ups
3 sets of 25 side crunches
3 sets of 30 leg presses at 100 pounds
3 sets of 15 pushups  
2 sets of 20 body dips
18 minute run


Q The Trainer

Reminder and Promise

Weight Training Boot Camp tomorrow at 1:30.
Meet me up stairs at 1:25. 
I am starting right at 1:30.
I promise a good workout tomorrow.


Q The Trainer

Daily Motivation

Good morning!

Let's get it!

My words for today are simple; If you're upset with how your body looks my suggestion is simply eat right and work harder.

Q.P.T.

Daily Motivation

When you don't care what you eat or about working out, you will look like anything.  
And when you don't stand for something, you will fall for anything.  
~Q.P.T.

Blog will be finished this week

Hello guys and gals, my blog should be operational this week and ready for posting and commenting next week. I will post all of my daily eating recommendations as well as updates on some events that I will be attending. Also, I will post some workout videos for clients or people who are interested.

Thank you

Q

More info soon.

This is my new blog. It is currently still in early development and it should be operating sometime soon.

Thanks everyone for being patient.

Q