5 tips for eating right

I am not going to tell you that eating right is simple. I’s not in fact I’m working hard at it myself but over the past 2 months I have lost over 20lb by using these 5 elements to my food intake.

1.  Try to eat between 5-6 times a day (small meals)

2.  Always eat breakfast it’s your most important meal of the day

3.  Every meal before 4pm should include carbs, and protein. (think.. sweet potatoes and chicken, or salmon and brown rice, oatmeal and    peanut butter)

4.  Stay away from high sugar products stay under 9 grams on products (read labels especially yogurts )

5.  Unlimited amount of  Water and Vegetables, you can never have enough. Try to include all colors

Give these 5 elements a shot! It may take some time but you can do it!!!!

Norwalk Boxer Packs Punch for Regional Title Bid

NORWALK, Conn. – Shakha Moore has been preparing for his next fight since he was 12 years old. Now 36, the Norwalk native and father of two faces a battle that far exceeds anything else he has done in his 16-year, 31-fight professional career.

Moore will face Derek Silveira for the USA New England welterweight title on May 19 at the Dorchester Armory in Boston. Moore lost his last two fights, including a unanimous decision to Mike Arnaoutis on Feb. 10. His last win came April 9, 2011, with a unanimous decision over Noel Garcia.

No fight, however, has meant more to Moore (11-16-3 for his career) than the upcoming one against Silveira. This is the one he has dreamed of since he strapped on the gloves. “My body’s not saying give it up yet,’’ said Moore, who hired Norwalk’s Marvin Tyler as his manager in February. “I still have the same passion for it. I’ve still got some things to prove.”

Moore, who began with Junior Olympic fights at age 15, beat Santos Luyandos in his pro debut May 11, 1996. He has fought at the casinos in Connecticut and in Atlantic City, N.J.; on national television; and at outposts in West Virginia and New York. Moore went twice to camps held by Roy Jones Jr., one of his boxing idols, and also fought for the International Boxing Council’s International welterweight title in 2005. He also lost in the finals of a bout that could have sent him to the Olympic Trials in 1996.

But his record is not an accurate reflection of his career, Moore says. He said a former manager coaxed him into fights for which he was not ready, and he also lost a few decisions when fighting opponents on their own turf. “I shouldn’t have been fighting in the opponent’s back yard,’’ Moore said. “A lot of the fights were always close. But when you’re fighting someone in their hometown and it’s close, guess who’s going to get the decision?’’

The most obvious example, Moore said, is a six-round fight in 2005 in Saratoga, N.Y., when he lost a decision to Wayland Willingham of Albany. The scores were 39-37 on each of the judges’ cards. “I knew the way that was going down,’’ Moore said. “I also know that I beat him on points.”

He grew up boxing with Travis and Tarvis Simms, longtime pros who made their marks on the international stage. Moore became a certified personal trainer and works at LA Fitness in Norwalk. He spars in Bridgeport and also works at the Training Floor in Stamford, where he teaches boxing to young students. His son, Shakha Jr., played basketball at Brien McMahon High School and will attend the upcoming fight with Moore’s wife, Ilka, and their daughter, Angelis, 4.

“I’m just going to go out there and wreak havoc,’’ Moore said. “I can’t let the judges see him hitting me. I have to let my fast hands take over and get to him.”

No Eggs This week

As we close in with just 5 weeks left, George looks great. 6% body fat and 184lb he has put on more muscles than his shows in the past. The goal is to hold on to as much lean muscle as possible for the show. Holding on to lean muscle a is  huge challenge for him because of the speed of his metabolism and the fact that he is all natural. Our workouts are pretty much slow movement exercise to recruit more muscle fibers. His greatest transformations have come from our 20 minute poising sessions.

This week I am going to get a sneak peak at show time! I am going to sodium deplete him up until Thursday by then I should have a pretty good idea of his exact weight and size for the show.

No eggs, no milk until Friday. His diet consists of plain grilled chicken and fish. (few carbs)

Almost showtime and he is doing well.

Deirdre Breen Tire flips

Diedre Breen  Has been at The Training Floor for over 2 years she just had her second kid and she is working her way back into better shape by using the tires.

TF Flow Drill Lea

Try this workout

Do This Cool Kettlebell Workout At Home

If you think kettlebells are just glorified dumbbells, keep reading. “A kettlebell’s center of gravity actually shifts during the course of the exercise,” says Jason C. Brown, C.S.C.S., owner of Kettlebell Athletics, in Philadelphia. In that way, it’s like many of the objects you lift everyday — briefcase, milk gallon, unruly toddler — and repeated use provides much the same benefit: Functional, real world strength.

“Its unique shape also allows you to transition from one move to the next without putting it down,” says Brown. Trainers call that “kettlebell flow,” and the results speak for themselves: A greater fat-blasting, metabolism-boosting workout in less time than ever before — with just one weight. And for more than 70 genius workouts like this, check out The Men’s Health Big Book of 15-Minute Workouts and The Women’s Health Big Book of 15-Minute Workouts.

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This is for you soft drinkers

A lot of us are working hard in the gym but putting it all back when we leave.

Getting Close to the show

With just under 7 weeks left , the show diet continues to get tougher and tougher.

This week we change up the carbs to sweet potatoes and oatmeal.

Meal 1 8 egg whites and 1 egg, half cup of oatmeal and broccoli
Meal 2 8 oz grilled chicken 1  cup of broccoli, or asparagus and 1 sweet potatoe
Meal 3 8 oz of grilled chicken 1 cup of broccoli, or salad or aspargus  and 1/2 sweet potatoe
Meal 4 8-90z of grilled chicken or tilapia , 1 cup of broccoli
Meal 5 8 oz of grilled chicken 1 cup of broccoli and a mixed green salad
Meal 6 8 oz of grilled chicken or 7 egg whites and 1/2 cup of broccoli

Drinking a gallon of water every day. No cardio yet. 6% body fat

An article from Shape magazine

How to Maximize Those Butt-Toning Squats

Your bottom half will be in top shape in no time!

By FitSugar

If strong, sculpted legs are what you’re after, you’ve got to become one with the squat. The basic exercise targets glutes, hamstrings, quads, and core, so incorporating it into your strength-training workouts is definitely worth your while. Here are some ways to get more bang for your butt er, I mean buck when doing squats.

• Focus on your heels: When doing a squat, make sure to shift your weight back onto your heels and lower the body as if you’re about to sit in a chair. This proper form helps to put even more focus on the glutes and hamstrings and takes pressure off the knees. It also offers a stable surface that enables you to get low to the ground, which is what makes the move so effective.
• Try variations: Target lower body muscles differently by changing the position of your feet. Squat with your big toes together, feet out wide, and try one heel or both heels lifted, or even one leg lifted (to get legs like Cameron Diaz). Step on a Bosu ball and squat on a wobbly surface to work your core, and try twisting variations for even more of a challenge. Check out this list of different squat variations.

Keep reading for more [break]ways to make squats more effective.[/break]

• Multitask with weights: Squats focus on the legs and butt, but you can make it a total-body move by working your upper body at the same time. Grab a set of dumbbells or a resistance band and while squatting, do front raises, biceps curls, overhead presses, lateral arm raises, and overhead triceps extensions.
• Take your squats for a walk: While squatting, take steps forward or backward as if you’re walking, or take steps out to the side. Make it even harder by tying a resistance band around your ankles for even more of a burn. Learn how to do squat walks with a resistance band here.
• Add a jump: Work your heart and leg muscles by adding a jump between reps. Get into your squat position. Bend the knees and lower down and, as you’re coming up, press off the balls of your feet into an exploding jump, then land in squat position and repeat. This is also a great move for challenging your core and balancing abilities.
• Hold it: Traditionally you move the torso up and down as you do your squats, but if you lower down and hold the position for 15 or more seconds, you’ll really feel the burn. While lowered, you can also pulse up and down ever so slightly for 15 seconds before coming all the way up.

 

Try Some Legs

3 sets of leg press

3 sets of walking lunges

3 sets of squats

3 sets of single leg lungs

3 sets of up right leg curls

3 sets of lying leg curls

2-3 sets of 2min leg press