#QLFWorkoutWednesday  (Vol. 1, Issue 1)

It’s one thing to want to workout and get in shape. It’s a complete other thing to have no idea about what workouts will work! So every Wednesday, I’m bringing you guys some of the best functional movement workouts possible from all levels : basic, intermediate, and advanced!

I’m kicking off this series with a training video I did with my good friend, Jasmine. It’s a total body circuit in which I pushed her to the limit!

Workout Breakdown
 In the  breakdown, I use words referring to muscle groups targeted in the body during the workout. Just so we’re all on the same page, use this selfie of me guy as a reference point :

Legs, Biceps and Abdominals

Box jump and Row (3 sets of 20)

Legs, Back and Abdominals

Assisted med ball push-up w/ lateral hand walk (3 sets of 10 each side)

Shoulders, Triceps, Chest, Abdominals

Pike push-ups with super-set of upright row (3 sets of 10 of both)

-Rear Delts, Abdominals, Chest, Triceps , Biceps, Legs, Back 

Elevated split squat lunge w/ push-up  (3 sets of 12)

Legs, Chest, Triceps , Abdominals, Back, Shoulders 

Bosu plank w/ shoulder raise and oblique rotation  (3 sets of 12)

Abdominals & Shoulders

Single legged kettlebell row (3 sets of 15)

Legs, Back, Biceps

Squat and curl  (3 sets of 15)

 

YOUR NEXT REP: Follow me on Twitter and IG  and feel free to share and comment.  All workout (and thought) partners are welcome!

In the NYC area and interested in improving your fitness level? Let’s get started!

No Gym? No Problem!

So, we are approaching the end of January. Class,  raise your hand if you have been to a gym more than 5 times  this month…I’ll wait.

If you couldn’t raise your hand this time, don’t feel bad; I’m here to help you–Yes, YOU! *Insert informerical voice here*

I love going to the gym.  But I realized that you don’t necessarily need one  to get a workout in; all you need is a bit of  room and some dedication to your health. So, in this video I worked with my good friend Qui Joacin who is an on camera personality for QuiTv, s a show that focuses on empowering individuals and encouraging them to achieve their goals while overcoming obstacles. And so, just in time for the East Coast’s impending Snowmaggedeon 2015, we put together a routine of eight workouts that you can do in the comfort of your own home.

 

Check it out, leave feedback and contact me @quantumleapfitness.com for inquires about personal training sessions workouts, or our upcoming winter boot camp.

YOUR NEXT REP: Follow me on Twitter and IG  and feel free to share and comment.  All workout (and thought) partners are welcome!

In the NYC area and interested in improving your fitness level? Let’s get started!

Eat & Burn

I’m baaaa–aaaack and it sure feels good to be here!

So..

A chicken , cow, and duck walk into a bar…nevermind.  Okay, okay;  New year, Same goal! ” Be better than you were the year before on a fitness level.” As trainer, coach, and avid foodie I figured why not kick off 2015 by talking about some foods that actually help rid the body of fat? I know it sounds crazy but there actually are some things you can eat that spike the metabolism, trigger hormones that release fat, and eliminate toxins that make it hard for your body to shed unwanted pounds.

Now, whether your goal is to gain or lose weight, generally people want to decrease body fat  so this list will serve as a guideline to some of things you can snack on to make the process easier. Before we begin, a bit of fine print: no food can melt away body fat but what it can  do is help the  body to lose fat and weight while you maintain a regular workout routine and balanced diet. Which is to say; if you think you can sit on your couch, main-line these items  and lose body fat, you’re wrong. Also, these items don’t go together at all; your stomach is going to hurt.

Hot Peppers

Whether you call them picklees, pimientas, pilipili or poivre, Nothing gets the heat up like a pepper. One could accuse me of just being a fan but the truth is peppers are made of  capsaicin which heats up the body and fires up your metabolism and helping you burn off excess calories. Capsaicin is present in fresh, pickled and dry peppers, along with flaked pepper spices like cayenne and red chilies. I recommend adding them to your soups, sauces, and rice dishes and even with fruit salad to boost your diet’s automatic fat-burning potential.

Peppers

Green Teas

Green tea contains epigallocatechin gallate (EGCG), which has been said to provide your metabolism with a temporary boost. EGCG is an antioxidant which helps your body make better use of a naturally occurring hormone and neurotransmitter called norepinephrine. Norepinephrine signals to your body to start breaking down fat cells and using their stored energy. I feel like you’re looking through your kitchen cabinets right now to see if you have any…don’t t worry I’ll just sip this tea and wait for you to get back.

Green Tea

Berries

Berries are very rich in antioxidants, and getting more antioxidants from natural sources is a great way to help boost your metabolism. The antioxidants contained in berries promote better blood flow, which helps your body build stronger muscles. The more muscle your body has, the more calories you can burn during workouts and even post workout due to the body working harder due to the muscle mass. Invest some time in improving your muscle to fat ratio and you’ll benefit from passive calorie burning and weight loss.

Berries

Fish

So, when I was eight years old, I almost died because I accidentally swallowed an errant fish bone. Ever the pragmatist, I swore off fish for the next 20 years. As of late, I’ve begun to sample fish here and there (just fillets for now) and I can’t believe I’ve waited so long; I’ve clearly been missing out! Certain types of fish are high in omega-3 fatty acids, which promote fat loss by getting your metabolism going. The action of omega-3 fatty acids is similar to that of protein,it forces your body to naturally burn more calories while helping you keep your appetite in check throughout the day. Fish is a great choice at lunchtime; the earlier in the day you eat it, the longer you will benefit from its appetite-regulating properties.

Fish

 

Drumroll please for our last one…

Grapefruit

Last but certainly not least, grapefruit actually lowers the insulin levels in the body to some degree, and this slightly decreased insulin level prevents the body from storing large amounts of sugar as fat. Those lower insulin levels also help curb your appetite, and this is key because as high insulin levels tell the brain it’s time to bring some energy into the body. This is how you end up suddenly hungry and making poor food choices. .Another added benefit is that grapefruit is one of the many super foods that are high in fiber with very few calories (a half grapefruit is only about 40 calories). High fiber foods help increase feelings of fullness and control sugar blood levels which also help with weight management.

Grapefruit

 

You’ve  got your marching orders. Now, head to the Whole Foods and Trader Joes this week and grab some of these items! Keep track of your fitness goal and record shifts in your your progress once you incorporate these new items! Make sure to comment about them here, or tag me in them on your IG account! I’m committed this year to helping the culture move towards a healthy lifestyle so let’s get to work one pound at a time.

* Does lunges down the fruit aisle and into the parking lot*

YOUR NEXT REP: Follow me on Twitter and IG  and feel free to share and comment.  All workout (and thought) partners are welcome!

In the NYC area and interested in improving your fitness level? Let’s get started!

Happy New Year; Let’s Get to Work!

QLFLogo2015

New Year, New Goals, right?

Everyone wants to get in better shape, but sometimes, we don’t have the resources, support and knowledge we need to get there.

Well, that changes today. If you have the will to get healthier, Quantum Leap Fitness (QLF) has the skill to get you there! 

If you know me personally, then you know that I’ve always been committed to pushing our culture forward. So for the past eight years, across New York State and at one of the nation’s premiere gyms, I’ve used my expertise as an athlete and certified personal trainer to help hundreds of clients meet their weight management and athletic performance goals. Last year, I successfully launched this blog and #QLFGivesBack

This year, I’m proud to share that I’m expanding my independent personal training practice. Starting today, I’ll be taking on clients for 1-on-1 training at private gym facilities across NYC and through in-residence sessions. I’m personally inviting you and your friends and family to join the QLF team! 

The Quantum Leap Fitness Approach
‘Aspire to Inspire’ has always been the QLF Motto and here’s why; I believe your fitness goals–however big they may seem to you–are completely attainable. And, with the help of QLFs customized programs, you have what it takes to get it done! 
Our Program Offers:
  • Functional Training for managing body fat
  • Strength and Conditioning Program/Athletic Training
  • Program specified for creating a lean aesthetic
  • Weight Training/Bulking program
  • Customized independent workout routines
  • Customized food log
  • Monthly measurement, Weigh-in, and Body Fat test
  • Weekly fitness tips and 24/7 support system

 

Real Life Quantum Leaps of Fitness

xenia

‘If you need someone to push you when you think you can’t go further and keep pushing you because he believes in you then Irving is the guy!’ -Xenia (lost more than 40lbs)

 

photo 2

“Starting this weight loss journey wasn’t the easy until I realized needed to stop looking at weight loss a a vanity thing and do it for my health. I was tired of being fat! I saw a video online of [QLF Founder] Irving training a client & I said to myself “this is what I want!” The doubt that was once there was replaced with courage & I then reached out to him & the rest is history. This has been the best investment I’ve made to date. Health is wealth! ” Jenine (Lost more than 50 lbs)

photo 4

“Just when you think you can’t [QLF] shows you that you actually can make all the dreams come true! ” -Iris (Lost more than 30lbs)

photo 3 

Now Let’s Get to Work! 

If you’re ready to make 2015 the year you meet your fitness goals, then I’m ready to help! Plus, if you make an investment by January 31, we can offer a 20% discount on your program! 

Let’s get a conversation started. Email me at bodybyzeustraining@gmail.com to talk more about the program or, if you’re ready to go, complete this quick questionnaire!