Morning Mass: Monday Strong

Morning Mass: Monday Strong

Hey guys,
It's Monday and the start of another great week.
You've heard me many time say how you start
something is how you finish. To start strong you
will end strong! Getting ourselves into peak state.

We have a great workout for you today that I hope
you will enjoy.

Make sure to get your water in, 2 glasses please.
Loosen and stretch out and get cracking! 

If there are any questions on how to perform any
of the movements listed here, please just ask. We
are to do this set a total of 5 times!

Once done make sure to have a protein rich
breakfast once your done. This is the most
important meal of the day!

Leave a note in the comments on how your doing!

Hope you have an Amazing day today!

Morning Mass: Monday Strong

Hey guys,
It's Monday and it's the start of
another great week and there is
many opportunities out there.
If you start strong you will most
certainly end strong!

Go get your 2 glasses of water and
take your multi vitamin and your
fish oil and or calcium so you will
not forget.

Do some light stretching, shake it
all out and lets get right down to
it shall we.

Today's set is to be done 4 X's

20 High knees
40 Jabs
10 Push ups
10 Kicks
10 Counter push ups
10 Bicep curls
10 Tricep kickbacks

Now when you do the curls and
the kickbacks you can and I will
suggest to use a dumbbell, if one
is not available use a can of soup
or a gallon of juice or milk.

Anything is possible if you put the
action with your thoughts and to
your beliefs. 

All the best plans in the world do
not mean anything if you don't 
put some elbow grease into it.

If you have any questions about
today's routine or just want to
check in and say you kicked the
routine in it's butt, please feel
free to do so!

Hope that each and every one of
you have an Amazing day today!

Dave


#DTD 

Morning Mass: Monday Strong

Hey guys,
It is Monday, the start of a
new week.  How you start
is how you finish, so let's
get Monday Strong!

Disclaimer: Please get your
Dr.'s approval before you
start any fitness program!

Now before you warm up
and stretch go and get that
coffee brewing and please
get 2 glasses of water in you.
Hydration is so important.

Mondays we typically focus
on the the upper body. If 
there is any questions on
this or anything else, please
just ask! Today's set we will
be performing 4 times!

Hope you have an Amazing 
day today!
Dave 

Morning Mass: Friday Frenzy

Hey guys,
It is Friday Frenzy and that 
means it's time for another
episode of Morning Mass!

Regretfully I still am sick
so I cannot join you guys
today. Nothing would make
me feel better though to
know that you owned this
routine.

Disclaimer: Please get your
Dr.'s approval before you
start any fitness program.

Today should be easy or
relatively so. Our set is to
be done only 3 times!

For bonus points at the end
do a wall sit for 60 seconds
or do a plank for 1 minute.

Let me know how you did
and if there is any questions 
please let me know.

I want to wish you a very
Happy Friday and that I 
hope you have an amazing
day today!

Dave

Morning Mass: Wednesday Power

Hey guys,
It is Wednesday and it is
also Day 2 of our 90 Day
Challenge.

I will be bowing out of
today's Morning Mass
due to still being sick.
It will make me feel a
lot better knowing that
you can and did today's
routine!

As a disclaimer though
I always say please get
your Dr.'s approval when
you are to start a fitness
routine!

Today's set is meant to
be done 4 times. Please
do what you can and how
many reps you can.

2013 has arrived and with
it many opportunities , you
can and will make the 
change you want to be.

We will have another Morning
Mass coming on Friday!

Hope you have an Amazing
day today!

Dave!

Morning Mass: The Day after X-Mas

Hey guys,
Hope you had a great holiday
whether your on vacation or
going back to work today, we
are still going to kick some
ass!

Always seek your Dr.'s okay
before starting any fitness
routine.

So being that it is Wednesday
that means we are going to
focus on the lower body. Do
what you can, push yourself
to greater heights. Only you
Set the limits!

Today's Morning Mass routine
is to be performed 5 times.

Bonus points for a Wall sit
for 60 seconds. If you have
any questions whatsoever
please ask. We are all in 
this together.

Hope you have an amazing
day today!

Dave

Morning Mass: X-Mas Eve Monday Strong

Hey guys,
It is X-Mas eve but it's still
Monday and that means we
are still going to sweat it
out for the big feast we may
have the next two days!

On Mondays we do focus
on the the upper body.

You may be busy with work
and family obligations and
think you may not have the
time. But there is no better
time than to do something
for yourself! Strengthening
your discipline in the
process.

As a disclaimer, always
seek your Dr.'s approval 
before starting any fitness
program.

Today's set is to be done 
Five times!

Have a great holiday and
have an Amazing day today!

See you back here Wednesday!

Dave 

Morning Mass: Mon. Cardio home routine #9

Morning Mass: Monday Cardio routine #9

Hey guys,
Happy Monday I know how happy
you are for it! Let's make this 
week a good one. I believe if you
start strong you will end strong!

Always get your Dr.'s okay before
starting any fitness program.

Go get your coffee brewing and 
then down 2 glasses of water 
with your multi-vitamin and
your fish oil or whatever extra
you may have.

Do a little warm up / stretch and
get to it!

Do today's set 4 times!

By the time your done with this
your coffee will be brewed and
you'll be able to make your 
breakfast and enjoy it.

Any questions at all just ask!

Hope you have a kicking day today!
Dave

Morning Mass: Fri. Cardio home routine #5

Hey guys,
Its Friday, the weekend is
almost here. So let's kick
it all off in style! But first
I want you to get those
two glasses of water and
take them with your
multi-vitamin or fish oil
so that you will not
forget! Now also get your
Coffee brewing first!

Please seek your Dr.'s
approval before starting 
any fitness routine!

Today's set is meant to
be performed 2-3 times.

Do what you can, your
doing something and that
is what is important. 

Tell me how you did and
do you have an idea for
a Morning Mass routine?
Let me know!

Hope you have an incredible 
day today!
Dave

Holiday Dash 2012

Good Morning, Afternoon or Good Evening

wherever you may be. Thank you for stopping

by our site today to read our new post. I do

hope it finds you in good spirits. I also want

to say for the record how much fun it was

meeting up with all my Google Plus friends

for the first time over the weekend

Thank you guys!

Now it's back to business!

Our 90 Day Challenge ended on Oct. 31st

and I've recieved so many emails on our

challenge with your struggles and also

your results and every one of you continue

to inspire me! The next 90 Day Challenge

will return on Jan. 1st. Resetting the

begining of the year so that we will have

four 13 week challenges. Yes we have

November and December to do and we

are going to have a Holiday Dash!

Making it a point to not use this time

as anexcuse to ease back. And more

about dashing thru them to get a head

start come Jan. 1st.

How?

Join me in all the Morning Mass we

post every Mon. Wed, and Friday.

Join me in eating cleaner in a low carb

high protein intake.

Join me in adding more fitness, physical

activity through the holidays and beyond.

Share with us here the struggles and rewards

that this Holiday Dash brings to you.

Excuses have no uses!!!!!

Lets turbo jump together to start the new

year off right!

Your turn..

Do you have any holiday suggestions

to dash through the next 2 months?

How do you go through them? Leave

them all in the comments section below

if you need my email that's right here..

Daves Email

I want to Thank you again for stopping

by here today. I do hope that it helps

you in some way on your own journey!

Remember to keep..

Living out Louder

D.V

Morning Mass: Wed. Cardio home routine #4

Hey guys, its hump day and it's
also Halloween so for most of
us that's going to be a very busy
night. That is why it's good
to get in a workout now.

Now always get your Dr.s OK
before starting any fitness
routine.

Okay go get that coffee brewing
if your a coffee drinker. Grab 
2 glasses of water and take your
multi vitamin and or fish oil
this way you'll never forget.

Today's routine is meant to
be done 2 to 3 times

If you do less that's fine, remind
yourself your doing something.

Hope you have a kicking day
today!

Dave

Morning Mass: Wednesday Home Routine

Hey guys! The Morning Mass is
going to be published on Mon,
Wed and Friday. These routines
will be above and beyond what
ever else you want to do.

Go get your coffee made, drink
your 2 glasses of water. Take
your multi vitamin and get going.
By the time your done your coffee
is brewed and your able to enjoy
your breakfast.

Have a kick ass day today!

Dave

What can you do in 90 Days? (8/1-10/31)

     Good Morning, Afternoon or Good Evening wherever you may be. Thank You for stopping by our site today and I do hope that this finds you in good spirits. Today is the last day of our 90 Day Challenge and as it's a time for reflection if you participated this is also a call to arms of sorts that tomorrow August 1st begins our next Living out Louder 90 Day Challenge!

      If you were one of the ones that did participate I sure hope that you did well and seen some progress. I recieved alot of emails throughout the process and was very inspired to carry on even further on my own journey of transformation. As it stands my total
body fat loss is at 36lbs. And I have much more work to do as I stated about a week ago I was thinking another 12-15 of body fat to lose but I'm now thinking it may be another 20lbs of body fat to lose. So that's my goal for the next 90 Days. Of course adding much more muscle in the process!

     Whether you participated before or not, goal setting is imperitive and tracking what your doing is just as important! If you don't know where you are you don't know where your going!

     This is not just a challenge of body fat loss it is a transformation into making yourself much better than where you currently are. To get leaner, more toned, more speed to your run for a better time and a stronger body for a record best lift. Breaking out of all plateus is attainable with some hard work.

     I encourage you and I Welcome YOU to join me starting August 1st for our next 90 Day Challenge to eat cleaner and to add more fitness into your life! We will have much more blog posts during this related to the challenge for more tips and motivation.

     Anything is possible, the goal is your sail and your actions of hard work is the wind that will push you towards your destination of transformation!

     What can you do in 90 Days? Not what would you LIKE to do but what CAN you do? Without Challenges there is no growth that is the basis of all living things. I want to hear from my friends that participated before and from the one's that will accept this challenge that starts on August 1st! If you ever have a question enter it in the comment section below or email me here, Dave's Email. I hope you'll join me and always remember to keep
Living out Louder
D.V

Morning Mass...

     I know I've been away for a couple weeks, some of you may 
or may not know I was in the hospital for a week and as of this
writing I'm still not cleared to do any strenuous exercise for one
week when my Doctor gives me the okay! While I was in there  
though I was doing a lot of thinking and writing down those ideas.
Now with the title of this post and the image you see above may
look like this could be a religious post and it is of sorts.


    While I was in the hospital I had to make it a point to go walk
around to get strength back into my legs. What I had by the way was Rhabdomyolysis in my calf's and some in my hamstrings. So
initially walking was very difficult at best! I made it a point to go
walk the hallways to get strength back into my legs because 
before you know it you are just bed ridden. I also made it a point
upon waking is to do some calisthenics to remain positive and 
focused on a complete recovery. Albeit these were modified as
I was hooked to an I.V around the clock.

  
     I have carried over the ritual that I would do upon waking
up in the morning and have added on to it. When I wake now I
am as always drinking two glasses of water and take my vitamins
and other supplements. (This is a great time if your forgetful to -
take them.) Brew my coffee but while that is going on I am now
adding those morning calisthenics! This is not some barn burning 
calorie melter.  But it is a great way to shake off the rust and
get your blood pumping and most of all add more focus while
you enjoy your coffee and breakfast and decide what you will
tackle for the day!


    What did I do? They are a simple combination of moves strung
together done one after the other. Jumping jacks, push ups and
sit ups. Do five of each and and would repeat this cycle three
times. It really adds a lot of focus you in an active mindset. Do
you need some motivation in the morning?


I invite you to come to Morning Mass with me!


     Upon waking get your two glasses of water down, take your
vitamins and anything else like fish oil. While your coffee is
brewing start the Morning Mass exercise of jumping jacks,
push ups and sit ups! Please stretch before hand and modify
these as necessary, add or subtract any of the reps and sets!
I would love for you to join me in this especially my friends
that are part of the Living out Louder 90 Day Challenge!


     I want to Thank you for taking the time to stop by today to
read our new post and I do hope that you may find this helpful!
Please stop by our Living out Louder aStore to restock on any
of your health and fitness needs! We are where you are! We
are also on Facebook, Google Plus and now you can follow
us on twitter @loudertweets I sure hope to see you there! 
Always remember to keep,
Living out Louder
D.V
      

The Golden Hour.. After Exercise, Maximizing Gains!

     Today's post is a subject that really needs to have a

spotlight put upon it. We're eating cleaner, we're adding

exercise and we're taking our vitamins but there is a 

special time that is often overlooked that can yield

faster results in our efforts to become a much better you!

     After Exercise is often called The Golden Hour.

That is because (now bear with me, we may get technical)

our Clycogen stores are down and Protein Synthesis is

starting it's process. Tissue and muscle breakdown is

occurring and the body needs to repair itself! Whether 

you are an endurance athlete or trying to increase muscle

mass you run the risk of missing out on a profound 

Anabolic potential to help you maximize gains!

     So what can you do to take advantage of this? Eating

some quality proteins and some carbs, yes even a whole 

white bagel is good at this time as it will aide in rushing our

protein to our starving muscles. Fish, Turkey and eggs are

great sources of protein! But by the time we end our

workouts and get home to cook our window of opportunity

may have already shut! Once insulin resistance sets in 

at around 2 hours you have the potential for net muscle

mass loss! All that hard work in the gym absolutely lost

because optimum nutrition has once again been

underestimated for it's potential to stimulate in terms

of Glucose and protein synthesis (muscle repair!)

     There is a much faster way to take advantage of this

Golden Hour! Drinking a high protein drink will get

the results that we are after. Especially when you have 

to shoot straight to work after your gym time! So what

we would want is Whey Protein which digests the fastest

and will give our muscles a much needed bloodbath of

Protein, amino acids and minerals it needs to repair itself!

    So I hope this shined a light on something that you 

may not have known about or reminded you of something

that you needed to add back in. I also hope that you also

Maximize Gains in everything you do, each and every day!

By the way you can get your Protein and everything

health and fitness related right here on our site at the

Living out Louder aStore. We're also on Pinterest and

Facebook do hope you stop by there as well. Always

remember to keep,

Living out Louder

D.V

Other posts you may enjoy..

The Truth, No more White Lies! (You are not alone)

Living out Louder 90 Day Challenge!

Why Vitamins?

          

The Truth, No more White Lies! (You are not alone)

     Many people need desperately to receive this message:

"I feel and think as much as you do, Care about many of

the things you care about, although most people do not care 

about them. You are not alone."

Taken from Timequake, Kurt Vonnegut's last novel.

     How many times have you said to yourself I know I should

eat better, I know I should start exercising? Yet have still not

have taken the first step? How many times have you convinced yourself that now is not the right time? How many of these

White Lies have you told to yourself?

1. I will eat better tomorrow! (yet tomorrow never comes)

2. I have a very slow metabolism.

3. I'm just big boned.

4. I'm to old.

5. I'm not fat! (skinny or heavy, flab is flab)

6. Hiding what's really there while in the mirror.

7. Adding another layer of clothes, hoping no one will notice?

8. I will start exercising tomorrow!

9. I just can't do it!

10. I am what I am, Why bother?

     If you have told yourself any of the above, the time has

come to stop lying to yourself. These are white lies that we

tell to ourselves to allow us to get off the hook, so as to not

hold ourselves accountable. Yet you are not the only one

who's in Club Denial. I myself have spent many times in and 

out of there. It's a great place to get lost in where no effort is

involved until you realize you truly are lost.

     Yet, You are not alone, I have struggled as you have. I

have convinced myself of the same White Lies. Your struggle

is my struggle. We are all connected in one way or another.

Random no more, with intention and desire and with purpose

the Truth will blaze a new path of freedom!

     As seekers of truth and erasing the white lies that we tell

ourselves. Here are some new  daily affirmations to introduce 

to yourself that has helped me.

1. Energy creates Energy!

2. What I do today will make a better tomorrow!

3. The past does not equal the future!

4. I am not too old, I am just getting better! (thanks JBJ)

5. Face my Fears, Accept my Wars and overcome all doubt!

6. The only right time is Now!

7. I Believe in Me!

8. Through this Struggle, I will get Stronger!

9. Does this have any nutritional value?!

10.  Learn more, Earn more!

     I certainly want to Thank You for stopping by our site and

taking the time to read this post. I do hope that it will help you

in some way and to know that you are not alone..

Do you have any affirmations that have helped you? Please

share them in the comments below! We're on Google Plus and

also on Facebook I do hope you stop by there as well. We're in

this together, Remember to keep....

Living out Louder

D.V

Other articles you may enjoy..

Light the Match, 5 Metabolism boosters!

Forgiving Yourself?

Living out Louder 90 Day Challenge!

Fail to Plan you Plan to Fail...

Light the Match, 5 Metabolism Boosters!

     Thinking of ways to get your metabolism revving to start burning more body fat? Don't ever get caught in the mind trap of

telling yourself your metabolism is slow and that there's nothing 

that can be done , it's who I am. Stop wishing to yourself that you

wish you had "their" metabolism! You can and you will! Lets

Light that match and fire up that metabolism! Below are some 

fuel to add to your fire!

     1. Let's go for the AfterBurn!

Hesitant to add weight training into your routine? Here's something

that may convince you. After a great bout of cardio your body's metabolism is burning but drops off at about 45-60 minutes after you have stopped. After a bout of weight training your body continues to burn calories for up to 4-6 hours later! 

     2. Wake up and Get Moving!

The best time to lose body fat is first thing in the morning! You haven't put anything into the body yet so it's going to use your body fat stores as fuel to get you through your workout! We were just talking about AfterBurn above, well this will have you burning through out the day!

     3. Drink ice cold water!

Not only will this help to prevent you from getting bloated from excess water weight and flush the bad toxins out of your body but also increase your metabolism! The body has to get to work to warm up the cold water, so it's burning calories and increasing your metabolism!

     4. Add some Spice!

Many studies have shown can increase your metabolism by 8-20%

for at least 30 minutes after eating them! Other studies have proved

that Hot Peppers can increase your fat burning metabolism by adding just 3 grams of chili peppers to meals. Spicy mustard made people burn an extra 45-75 calories over 3 hours! All that from just adding some spice to your favorite recipes!

     5. Pack on the Muscle!

Adding just 1 pound of muscle burns 35-50 calories a day just standing still doing absolutely nothing! Adding 5 pounds of muscle will burn 70-100 calories a day! You'll lose about 7-11 pounds of fat per year. You may not think that is a lot but when you gain 5 pounds of muscle you'll look incredibly slimmer because muscle takes up A LOT less space than fat does!

Hope some of these tips helped you in some way, maybe look at something entirely new or may have reminded you of something you may have forgotten. If you have any tips or ideas please share in the comments below! We're in this together, remember to keep

Living out Louder

D.V

 Take your Vitamins!

Living out Louder 90 Day Challenge!

     Our next 90 Day Challenge is starting Tuesday May 1st. and will end on July 31st. Yes I've done the math and that's giving you two extra days to slack or if your starting late, but if anything use the extra days to post a great finish!

     What is this challenge?

This is a Challenge to ourselves to move away from the junk food, the fast food and the processed garbage. Being self aware of what we are putting into our bodies. This is a Challenge to ourselves to add more exercise to our lives!

Junk, sedentary and wider to Alive, thriving and leaner!

     Turning the Tide...

Sick of the years of neglect that has caught up to you? Wonder how you got this way? Wonder no more and start turning the tide!

We all know we should, we all wish we could, well you can! This is a great opportunity, a launching pad to a more focused and in control you!

     Break the image...

Not liking what you see when you look into the mirror? You CAN change that! Whether you have eaten cleaner or exercised in the past or not, no matter your gender or current age you CAN, Break

the image, you have of yourself!

     How?

Moving away from the fast food, the multiple trips to the local coffee shop or these energy drinks with their high carbs and high sugar content. Specifically to note when consuming high amounts of carbs and Sugar, your glucose levels rise! When this level rises it has no choice but to store these excess amounts as body fat! So look at the labels to make better choices! A high protein low carb eating plan is best. Fish, skinless chicken breast and lean ground turkey are great and the hallmark of eating cleaner. Adding exercise will also trim the waistline, at the very least 3 times a week will help. Cardio and weights is best but the intention here is to elevate the heart rate to introduce more oxygen into the bloodstream to burn body fat!

     Who am I?

I'm not certified in anything! Why listen to me? I am someone who no one ever thought in a million years would get in shape. I am that person who was sick of seeing what they saw in the mirror. Telling myself the white lies that I'm not that bad. I am that someone who decided enough was enough. Who made a commitment to turn the tide, who weighed 230lbs of all blubber down to 171lbs of muscle with a low body fat percentage in my first year. That was 6 years ago. The past year was an off and on walking this path and I have to say it was mostly off due to injury and illness. I've got body fat to lose again and muscle to regain. I'm closing in on my 90 Day Challenge and so far it's a loss of 26lbs. So who am I? I'm not looking to be your coach, I'm looking to be your cheerleader! In fact it would be great to be each others cheerleaders encouraging each other every step of the way!

     May 1st..

Is the start of the next 90 Day Challenge! Are you ready? Together we can make the change we want and it starts May 1st. Check here for more tips and I highly encourage all who has something they want to add or post they can in the comments section here or on the Living out Louder Facebook page and we are also on Google Plus!

Would love to read results as they come! Together we can do anything and remember to keep

Living out Louder!

D.V