The Three Week Challenge

So I've been getting a bit bored with my gym routine and wanted to change things up a bit. I'm constantly looking for something new to "get into." This time, I'm going to see how fast I could lean out by following a healthy, smart plan. For the next three weeks I will be following a strict low-carb diet while performing a whole new workout program.I'll be tracking progress on the blog and posting pictures to show progress at the end.

My starting point:
Weight 160.8 lbs
Body Fat 9.7%

For the last two months, I have been focusing on building lean muscle by performing my exercises with light weight and high reps. What I have been doing was working, but now it's time to switch things up a bit. Yesterday was day 1 - started off good and strong. The lift isn't what I've been accustomed to, so after completion I really didn't feel like I taxed my body enough. The program calls for two days of cardio and upper body exercises, and two days with cardio and lower body movements.

Yesterday's workout consisted of:
15 mins Bike

25 reps Dumbbell Chest Press
20 reps Single Arm Dumbbell Row
20 reps Military Press
25 reps Biceps Curl
20 reps Triceps Kickbacks

10 mins Jump Rope

25 reps Dumbbell Chest Press
20 reps Single Arm Dumbbell Row
20 reps Military Press
25 reps Biceps Curl
20 reps Triceps Kickbacks

Today calls for more cardio and lower body exercises. Wish me luck!

Song of the Week

Let's get right to it...

This week's Song of the Week is letlive - Banshee

Got the chance to see these guys at this past Warped Tour and they were the band that surprised me the most. Such good energy and entertaining throughout their whole set.

Song of the Week

Anniversary Eddition!

This week's Song of the Week comes from the group we're set to see Wednesday at MSG:

Paramore - Emergency

What's This Ringing In My Ears?

When I first started working at the gym over two years ago, I pretty much took on any job opportunity I could get my hands on, whether it was checking the equipment, reorganizing the floor pieces or picking up a large group class to teach. Yesterday I took over the class I started with back in my very rookie days as a trainer - and I'm pretty sure I scared 15 out of the 16 women in the class with my music selection.

Yesterday's playlist consisted of the following songs:
Calvin Harris - You Used to Hold Me
Icona Pop - I Love It
The Fratellis - Chelsea Dagger
Bayside - Already Gone
Paramore - Emergency
AFI - Days of the Phoenix
Anberlin - Feel Good Drag
Paramore - Decode
Love, Robot - Criminal
A Day to Remember - Best of Me
Beloved - Insult to Injury
Black Tide - That Fire
A Day to Remember - All I Want
Cartel - If I Fail
Silverstein - Replace You

When Beloved's song came over, I walked over to one of my clients who was taking the class (who shares similar a taste of music) and said, "It's about to get heavy in here," and sure enough it did. One member gave me a look that showed her displeasure in the music as others stopped performing their crunches and started covering their ears. Needless to say, next week's playlist will be different, softer, and much more member-friendly, but I still might sneak in an "angry" song here and there.

Now Playing - Brand New - Jaws Theme Swimming 

Halloween Done Right

I usually don't like to brag (especially on social media), but I can't resist this one. If you would like to see Halloween done right in 2013, here it is...

Yes, that's a real mustache. 

Silverstein at Irving Plaza

Dressed with some of the best costumes in the venue, Silverstein performed a 10-song set at Irving Plaza last Thursday as part of the Tracing Back Roots tour also featuring Chunk, No Captain Chunk! and We Came as Romans. 

The six-man grouped rocked costumes from Breaking Bad will playing some of their newest hits of their last album "This is How the Wind Shifts."

Here's one pic I was able to snap before getting kicked and pushed around by the enthusiastic crowd.

Song of the Week

This is the "Holy Schnikes I'ts November" edition of  SofW.

This week's Song of the Week - A Day to Remember - Best of Me

If you have ever seen the show "Live from Daryl's House," MTB performed this song on the show and it sounds amazing. The YouTube version is OK, but if you ever see it on Palladia, definitely take a minute and appreciate the song.