B Cubed Fitness

Saturday, October 20, 2012

Tuesday, October 9, 2012

Dat Ass

Nothing looks better on a woman or a man then a well trained, tight behind.

Here are a few of my favorite exercises that will help you achieve that elusive "Onion Booty" (A butt that makes men cry)

1) Squats: Hands down squats are the best way to shape your butt. Be sure you have a spotter, and spend a little time with a trainer to teach you proper form. Choose a weight that allows you to do 10-15 reps. Do 3-5 sets to failure (as many reps as you can perform with proper form)

2) Lunges: Walking lunges are my second go-to drill for glute training. Find an open space in your gym, or go outdoors. Choose a weight that will allow you to perform a 90 second set with proper form. do 3-5 sets

3) Cycling/ spin: Hitting the weights will help shape and grow your glutes. If you want all your hard work to show you've gotta hit the cardio hard and often. Spin is the best way to burn a ton of calories without the impact of running. Find a good instructor (I know a guy) with great music who will keep you motivated for an hour

4) Capoeira: http://en.wikipedia.org/wiki/Capoeira Aside from the the culture, music, history, community, and fun of capoeira, it is also the perfect mix of aerobic and anaerobic movements that is essential for molding a nice rotund booty. Capoeirista have the best booties around. Don't believe me? Find a class in you area and tell me i'm wrong :) Did I mention I played Capoeira for 7 years...ahem

Go online and find a Capoeira class in your area. You will not regret it!

Monday, October 1, 2012

Product Placement

I eat whole raw foods as often as possible, but there are some products I use every once in a while to keep my and Penny's meals fun and tasty. A five year old can only eat so much quinoa before they revolt.

Here are a few product worth giving a try:

Milk: http://www.8thcontinent.com/

Tofu: http://www.mytraderjoeslist.com/2009/11/high-protein-super-firm-tofu.html
Soy Chorizo: http://www.cooktj.com/index.php?q=product/soy-chorizo
Cheese: http://www.daiyafoods.com/
Sausage: http://www.fieldroast.com/

There are also several vegan restaurant around San Diego that we frequent:

1) Anyone who knows me knows that I get out to Peoples Organic food Coop in OB http://obpeoplesfood.coop/ every chance I get. They've got the best vegan breakfast buffet: Biscuits and gravy, Tofu scramble, tempeh sausage, tons of fresh fruits, and crazy salads. Soooo good.

2) Another spot I hit up is Sipz http://www.sipz.com/. They do vegan sushi everyday after 5pm. They get really creative with the ingredients to make it look like real sushi: Yams instead if salmon, etc...very good.

3) When I want something good and heavy i'll drop by Veg-n-out http://www.vegnout.com/ Their vegan chili cheese burger is THE BUSINESS! They serve everything with an organic side salad (different every time)or huge potato wedges.

Every time we go to one of these places I tell Penny "Now you know this is sometimes food right? We don't eat this all the time" She says "Yes. I know, I know" Then begs me to go back for the next 4 days.

Friday, September 7, 2012

Body Type

Genetics play a huge role in what our bodies will look like. There's no getting around that. Some of us are just naturally leaner and more muscular. The rest of us have to work for it. Some of us have to work incredibly hard just to maintain what is considered an average body.

We come in all different shapes and sizes.

The one thing we all have in common is that with training we can all burn fat,

and we can all pack on muscle.

Checkout this blog and take the test http://www.bodybuilding.com/fun/becker3.htm

"I'm big boned." Sure, but you can still get ripped!

"My mom and dad were obese." Fine, there's your motivation!

"I want a body like Michael Phelps." Not gonna happen. I can help you get to your optimal body size.

"I want a 6 pack." Okay. Cardio, cardio, cardio. You've gotta burn off the Jelly to see the beef.

"Look at her. I bet she doesn't even eat." Sure, or maybe she PUTS IN WORK!

"Real women have curves." Yeah, CURVES not back fat.

There are no tricks people!

All the bullshit advertisements for diet pills, machines, and short term diet plans are there for one reason, TO TAKE YOUR MONEY!

It's simple, exercise A LOT!, eat proper potions of fresh, raw, lean, unprocessed food, and you will become the best possible you.

This is no quick fix diet, no body wrap solution, no cleanse. It is a lifestyle that you choose and maintain for as long as you live! It's not easy, but what worth having ever is?

Monday, September 3, 2012

On a personal note

Damn, That was some good ass soul food! Mamma made some bomb ass ribs!

Yo, lemme git a loosie from you bra

Nah man, I ain't tryin to hit the gym today. I got mad brew in the fridge and some girlies comin' over

Obviously health is a human issue. It covers all races, religions, colors, and sexes.

As a personal trainer I come across people from all walks of life. Some looking to loose weigh, put on muscle, prepare for a races, get training tips, Some just looking for a little motivation, but all trying to get better.

The one thing I've noticed in my 4 years in the health and fitness industry that has bothered me the most is that they are almost 100% of the time NOT BLACK

Lets start with some statistics.

Heart disease: http://minorityhealth.hhs.gov/templates/content.aspx?ID=3018

Obesity: http://minorityhealth.hhs.gov/templates/content.aspx?ID=6456

diabetes: http://minorityhealth.hhs.gov/templates/content.aspx?ID=3017

Being black comes with so many obstacles already. These health issues are huge in the black community and they are all totally preventable.

Look at your kids. Pick them up, look them in the eyes and say "I'll be dead in 15 years because I don't take care if myself" They'll probably say "Well duh, take care of yourself daddy" You'll think "I'm so busy with work. I've got that meeting, my brothers in town, its my buddy's birthday, oh, there's a wedding this weekend, its too cold, its too hot, ill start next week, at the new year I promise, I had a hard day."

Before you know it 15 years have gone buy and you're laying in a hospital bed after your 3rd bypass telling your kids how much you love them. And then you are DEAD.

Recently my mom came to town for my Nieces wedding. She noticed pain in her leg but chose to ignore it. Turned out it was a blocked major artery and her entire leg had to be removed after several surgeries. This was the result of a lifetime of smoking, not exercising and eating what ever the hell she wanted.

I come from a muli racial family (we consider ourselves black.) When i was young smoking, drinking, and soul/ Italian food was the norm. A big ass plate of lasagna and a glass of kool-aid was considered a good hearty meal. My parents and siblings ate that way, so i ate that way and never thought anything of it. My brothers and I were always active with sports and martial arts (not so much my sisters) but nutrition was never really talked about. It wasn't until my sophomore year in high school when I started reading Muscle and Fitness magazine http://www.muscleandfitness.com/ that i realized how big a role nutrition plays in health

All it takes is a spark. YOU decide to make your health a priority, YOU decide to buy the right food, YOU decide to put down the remote and go for a walk and your friends and family will follow.

I dare you to wake up tomorrow morning and go for a run before work, or sign up for a 5k race, or to try a vegan diet just for a day.

What have you got to lose?

Monday, August 20, 2012

Get Jacked Playlist

I took Saturday and Sunday off from training. So I ran a 10 miler early this am to get my cardio in before it got too hot. Then after lunch I headed to the gym to hit the weights HARD.

Today was Delts, Triceps, and calves.

When I go heavy I need to listen to music the gets me JACKED!

I'm a kid of the 80s/ 90s so I love me some angry Hip-Hop and Cock rock for lifting.

Here's my play list from today's session. You'll have to forgive me for a few of these. I lived in Florida for 2 years.

Mudvayne - "Dig"
http://www.youtube.com/watch?v=YIqbdnaPcT8

KRS-1 - "Step into a World"
http://www.youtube.com/watch?v=dcUIyscx8r0

Corrosion of Conformity - "Clean my Wounds"
http://www.youtube.com/watch?v=yvsQsao1F88

Cypress Hill -"How I could Just Kill a Man"
http://www.youtube.com/watch?v=d12EI3xNiqE

Drowning Pool - "Bodies"
http://www.youtube.com/watch?v=Dys-T6VA9Tw&feature=fvst

Nirvana - "Love Buzz"
http://www.youtube.com/watch?v=ZLthJDXbq6Y

Nas - "Hip-Hop is Dead"
http://www.youtube.com/watch?v=kAKxjTRV6ms

Rage Against the Machine - "Sleep Now in the Fire"
http://www.youtube.com/watch?v=w211KOQ5BMI

Wolf Mother - "New Moon Rising"
http://www.youtube.com/watch?v=-O63P9Ecujc

K-OS - "Valhalla"
http://www.youtube.com/watch?v=OesfcDsE69Q

Limp Biscuit - "Give Me Something to Break"
http://www.youtube.com/watch?v=ZpUYjpKg9KY

Onyx - "Slam"
http://www.youtube.com/watch?v=7ADgCeYJMN4

Find whatever music gets your blood moving, crank it, and lift HARD!

Sunday, August 12, 2012

The PT test

Keeping track of progress with a large group can be challenging. So once a cycle i'll have everyone take a PT test and post the results here.

I've taken the (APFT) US ARMY Physical fitness Test: http://www.apft-standards.com/ a test I've taken more times that I can remember, and modified it slightly.

Instead of a 2 mile run, we do a 1 mile run and a 50 yard sprint. Everything else is the same.

So how do you stack up against a US ARMY soldier?