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