Biceps And Triceps Fundamentals Part 1

The Biceps

What are Biceps? The biceps are a two-headed muscle that lies on the upper arm between the shoulder and the elbow. Both heads arise on the scapula and join to form a single muscle belly which is attached to the upper forearm. The biceps crosses both the shoulder and elbow joints and its main function is at the elbow where it flexes the forearm and supinates the forearm. These movements are used when opening a bottle with a corkscrew which is my favorite thing to do.

The Triceps

The triceps is a major muscle of the upper arm in the human body. The triceps run along the main bone of the upper arm between the shoulder and the elbow. Along with the biceps, it enables extension and retraction of the forearm. When the triceps are contracted, the forearm extends, and the elbow straightens; if the triceps are relaxed and the biceps flexed, the forearm retracts and the elbow bends. The triceps also serve to stabilize the shoulder joint at the top of the humerus. The shoulder has the greatest range of motion of any joint in the body, possessing the ability to turn and rotate in many directions. However, this movability means that the shoulder is a relatively unstable joint, and the triceps plays an important role in stabilizing it. The distal portions of the triceps are also involved in retracting the capsule of the elbow joint when the forearm extends, thereby allowing the elbow joint to be straightened successfully. It is also innervated by four branches of the radial nerve. Both the artery and the nerve continue into the lower forearm beyond the triceps. Which causes movements like unscrewing the cork and pulling it out.

Beginning Bicep Workout Routine

Frequency – 1 workout per week, with at least 1 rest day before your next bicep workouts.
Focus – Add more volume and intensity and continue to learn more about how what your body can handle.
Approach – light volume and strength building with your rep ranges.
Include Back Training – Make sure to include rows and pullups (or lat pull downs) for your back. These lifts will also help you build bigger biceps.
Stop each set when your exercise form starts to slip, or when you feel like you might fail on the next rep. Always do as many reps as possible per set.

Intermediate Bicep Workout Routine

Frequency – 2 workout per week, with at least 3 rest days before your next bicep workout.
Duration – Quarterly.
Focus – Add slightly more volume and intensity
Approach – Moderately high volume of rep ranges beginning use advanced training techniques.
Back Training – Again make sure to include rows and pullups (or any pulling back workout) as back work. Your biceps will appreciate it.
Use the same weight for all sets. Find a weight that allows you to perform a minimum amount of reps at least 7 to 10 for the first set. Rest only 15 seconds between sets.
Drop Sets – Perform a set, then immediately perform 3 drop sets using lighter dumbbells. After 1 minute, repeat this process a second time.
Notes: Do not train to failure on any set. Stop each set when your exercise form starts to slip, or when you feel like you might fail on the next rep. Always do as many reps as possible per set. Never waste a set.

Experienced Intermediate Bicep Workout Routine

Frequency – 1 workout per week, with 1 rest day before your next bicep workout.
Duration – Yearly.
This will be difficult but strive to gain strength when possible.
Back Training – Make sure to include rows and pullups (or any back-pull exercise) as back work. You will build bigger biceps.
Find a weight that allows you to perform 20-30 reps for the first set. Rest only 20 seconds between sets.
Stop each set when your exercise form starts to slip, or when you feel like you might fail on the next rep. Always do as many reps as possible per set. ALWAYS KEEP FORM!! I will have some exercises that I do to follow. For now check out my video on some basic things I do. (I promise they will get better, but hey if you don’t try you wont learn.)

 

Chicken Salsa Beans and Rice

This is a very delicious easy to make meal also you can use this as a Meal Prep. You can do this with or without the chicken if you do not like to eat meat. I have tried it both ways and it taste great either way.

Ingredients that you will need:
Boneless skinless chicken breast cut into cubes
White onion diced
2 cloves of fresh garlic
1 jar of hot chunky salsa (I like a little heat with mines, but you can use medium or mild if you prefer)
1 cup of cooked brown rice
1 tablespoon of olive oil
1 bundle of green onion cut (set aside till the end for garnish)
Salt and pepper to taste
Optional: 1 to 2 Jalapenos or Serrano Peppers for more added heat

On medium high heat in a large skillet heat the oil
Toss in the onions add salt and sauté about 3 to 4 minutes until the onions are softened or cooked to your liking (if you are using the jalapenos add these as well)
Move the onions to the side of the pan and add the chicken season with salt and pepper cook the chicken until no longer pink.
Add garlic to the chicken and onions mix and cook for about 25 to 30 seconds
Add the brown rice salsa and black beans mix until completely combined.
After combining ingredients set heat to low and let simmer for 5- 7 minutes.
Finally garnish with green onions and enjoy your meal!

 

 

 

 

How to Lose Weight Fast with Diet and Exercise

Here I will talk about a few ways I have lost weight. Everyone is different and our bodies respond differently to certain things that we do with them. Hopefully some of the things I share with you here will help you reach your weight loss goals.

Me Before The Army in 2004 155 Pounds

When I was younger I wasn’t really a big person I was 155 pounds soaking wet up until about 27 when I joined the military in 2004. After weeks of Physical Training and a lot of potatoes, upon completion of Basic Training I was a solid 195 pounds! Since then my weight has been fluctuating with my heaviest being 250 pounds in March of 2017. According to the Army I am technically overweight I am supposed to be 205 for my height and age group. But I don’t agree with that I am 216 and I definitely do not look like I am overweight. But if I really wanted to drop weight I usually know what to do and I will share with you some of the things I have done.

Overweight

Me at 250 Pounds March 2017

So let’s go back to March 2017 I was 250 pounds and I was over in my body fat percentage by 1%. I know devastating right? YES it was to me! In my 13 years in the military I made it my mission to stay in compliance and that was disappointing  but hey we don’t get held hostage by our past we keep moving forward. 

Me at 225 Pounds May 2017

Fast Diets That Work

Well after a day of disbelief I decided to come out on top of this so first I gave myself a realistic deadline which was May to drop one percent. Then I started thinking about my diets and how I was going to alter my exercises. Well the first thing that happened was that I got a recommendation on a diet that I should try which is the Weight Loss Soup Diet Recipe. My opinion about this diet is that it is very effective but you cannot have alcohol whatsoever. I did however try this diet with a few slips in between but I did lose 10 pounds within a week. My advice is following it to the key for great results.

You Tube Video Tips

The next thing I investigated was YouTube because you can find and do anything with YouTube. I watched these videos and I took a lot from it. It’s up to you if you want to subscribe or pay for the plans provided in the videos but I tailored my own regimen off of those videos. Watch the video you will learn a lot from it. So work smarter not harder. A lot of people want to profit off you but, with just a little research and planning you can put together your own plan that is tailored to you with no cost. You will have a lot of resources out there that claim to help you do this and that but for some sort a fee. Sure it may help but, you can be resourceful and get the results you want without having to pay one to two hundred dollars a month. Here are supplements that I frequently use for weight loss. Every morning I have a routine of taking CLA, Apple Cider Vinegar with Garlic (I will explain why) and my favorite thermogenic Grenade. So let’s begin.

Buy CLA

CLA which stands for Conjugated linoleic acid has a meaningful place in our diet. It helps burn that stubborn fat that we are trying to get rid of. CLA helps reduce the urge for food intake and prevents the production of additional fats. Although CLA is difficult for the liver to process if not taken as recommended, it may also create an imbalance in breast milk fats, so if you are nursing stop taking it until your child is beyond nursing age. Other than that, if its taken in the recommended dosage and taken before a meal it would be beneficial help you lose weight. You can also stack it with other Supplements as well. You can purchase it just about anywhere you find vitamins and supplements.  

Apple Cider Vinegar Uses

Apple Cider Vinegar in small amounts helps to curb appetite and curb fat. Every morning after I work out, I would take two teaspoons of Apple Cider Vinegar with 12 to 16 ounces of water. I also have another one around noon. Because I really hate the smell and taste of vinegar, I usually have a clove of garlic to eat immediately after drinking it. After all garlic is good for your blood pressure as well as other things. (Maybe not so good for your breath) Last thing about vinegar I suggest that you do not drink it straight. Drinking vinegar straight will damage your esophagus and wear away the enamel on your teeth. Be careful on your intake as well. Too much of anything is usually not good and with vinegar it can lower your potassium levels in your body.

My Grenade

No not the one on my arm it’s a thermogenic I take called Grenade. I have been taking it for some time now and I really like it for various reasons. One reason is that it’s great with suppressing my appetite. Another reason is that it really helps with energy and focus. I usually take one in the morning and one in the afternoon and that is all I really need. The suggested use is to take 2 capsules in the morning upon waking and two 5 hours later, but I suggest starting off with one because they are pretty powerful. I usually get mine from GNC or Bodybuliding.com. 

Exercises

When I exercise for weight loss I usually do HIIT (High Intensity Interval Training) since I love to lift I figured I would do something that was tailored to what I liked to do. Working out should not feel like a chore, it should be something that you enjoy doing. You should look forward to doing it, that’s why I am constantly looking for new ideas, changing up my routine and testing myself. For example, I recently did a warmup on deadlifts with 315 for 10 reps! Always keep it new and change it up that way you will not get bored and you will be motivated to workout.

I always start off with a warmup set for any exercise that I do. I try to rest 40 to 45 seconds between sets and about 90 seconds in between exercises. I used weights that I could do 20 reps fairly easily just to keep my heart rate going. I also made sure my form was correct with each exercise.

DAY 1 – Full Body
Incline Bench 2 Sets AMRAP (As Many Reps as Possible)
Squat 2 sets of 20 Reps
Deadlift 2 sets of 20 Reps
Shoulder Press 2 Sets of 12 Reps
Shoulder Flyes 2 Sets of 12 Reps (Superset with Press)
Preacher Curl 2 Sets of 20 Reps
Triceps Extension 2 Sets of 20 Reps
10 minutes of Cardio

Day 2 – Back and Arms
Deadlift 2 Sets of 20 Reps
Seated Row 2 sets to failure
Dumbbell Curl 2 sets to failure
Concentration Curl 2 sets to failure
Lat Pulldown 2 sets to failure
10 minutes of Cardio
Land Mines 2 sets of 10 

 

Day 3 – Chest and Triceps
Flat Bench 2 reps to failure
Dumbbell Press 2 sets of 10
Tricep Extension 4 sets of 20
Reverse Bench Press 2 sets of 10
10 minutes of Cardio

Day 4 – Legs and Shoulders
Squat 2 sets of 20
Leg Extension 2 sets of 20
Leg press 2 sets AMRAP
Shoulder Press 2 sets of 20
Cable or Dumbbell Flyes 2 sets of 20
10 minutes of Cardio

For your Abs you can use the 30 Day ABS without Equipment Challenge. I will have more for you soon Thank you. 

– Gym Time!!

Weight Loss Soup Diet Recipe

This diet is used to help patients who are overweight to lose weight rapidly, usually prior to surgery. Even though I have not had surgery I found it very useful with helping me to lose weight and I hope you do as well.

For the Soup: In a large pot add:
1-2 CANS TOMATOES CRUSHED OR WHOLE
2 BUNCHES OF LARGE GREEN ONIONS
1 LARGE CAN BEEF BROTH (OR 2 SMALL CANS) 1 PKG. LIPTON VEGETABLE (OR OTHER) SOUP MIX
1 BUNCH OF CELERY
2 CANS GREEN BEANS DRAINED 2 GREEN PEPPERS
2 LBS OF CARROTS
Season with garlic, salt, pepper, curry, parsley, bouillon, or hot sauce
Cut vegetables into medium pieces, cover with water, and boil fast for 10 minutes. Reduce heat to simmer and continue cooking until all vegetables are tender.
Soup can be eaten anytime you are hungry. Eat as much as you want, whenever you want. The soup will not add calories; the more you eat, the more you will lose.
For drinks: drink unsweetened juices, tea, and coffee, cranberry juice, or water, water, and water.
DAY 1: Any fruit, except bananas. Cantaloupes or watermelon are lower in calories than most fruit. Eat only soup and fruit.
Day 2: All vegetables. Eat until you are stuffed with fresh, frozen, or canned vegetables. Try to eat green vegetables. and stay away from dried beans, peas, or corn. Eat vegetables along with soup. At dinner reward yourself with a big baked potato and butter. Don’t eat any fruit.
Day 3: Eat all soup: fruit, and raw vegetables you want. Do not have a baked potato this day. If you have eaten as above and not cheated, you should find you have lost 5 to 7 lbs.
Day 4: Bananas and skim milk: eat at least 3 bananas and drink as much milk as you can today, along with the soup. Bananas are high in calories and carbohydrates as is the milk, but on this day your body will need the protein and calcium to lessen the craving for sweets.
Day 5: Beef and tomatoes; you may have 10 to 20 ounces of beef, and a can of tomatoes, or as many as 6 tomatoes. Eat soup at least once this day.
Day 6: Beef and vegetables: eat until your heart is content. You can have 2 to 3 steaks, but no baked potato. Be sure to eat soup at least once this day.
Day 7: Brown rice, unsweetened fruit juice and vegetables. Again, be sure to stuff yourself and eat the soup.
By the end of the 7th day, if you have not cheated on this diet, you may find you have lost more than 15 pounds. Stay off the diet for 2 days before starting the diet again.
This 7-day eating plan can be used as often as you need. It will clean vour system from impurities and give you a feeling of wellbeing as never before.
This diet is fast, fat burning: and the secret is that you will burn more calories and flush your system of impurities.
This diet does not lend itself to any alcoholic beverages at any time. Because of fat buildup in your system, go off the diet at least 24 hours before any. alcohol intake.
Because everyone’s digestive system is different, it will affect everyone differently. After 3 days you will have more energy. than when you began. After being on this diet for several days, you will find you bowel movements have changed. Eat 1 cup of bran or fiber. Although you can have black coffee with this diet, you may find that you do not need caffeine.
The basic fat burning soup can be eaten any time you are hungry. Eat as much as you wish.
Remember, the more you eat: the more you will lose. You can eat broiled or baked chicken instead of the beef, with absolutely no skin on the chicken. Or if you prefer, you can substitute broiled fish for the beef. But you can only substitute one of the beef days.
Any prescribed medication will not hurt you on this diet. Continue the diet plan as long as you wish and feel the difference mentally and physically.

REMEMBER: NO BREAD, ALCOHOL, CARBONATED DRINKS: INCLUDING DIET DRINKS AND ABSOLUTELY NO FRIED FOODS.

Be Sure to:
Drink plenty (at least 6 to 9 glasses of water a day), as well as any combination of the following: black coffee, unsweetened tea, unsweetened fruit drinks, cranberry juice, and skim milk.  By the end of the 7th day, if you have not cheated on this diet, you may find you have lost more than 10 pounds.
Stay off the diet for about 2 days before starting the diet again.
This 7-day eating plan can be used as often as you need. It will clean your system from impurities and give you a feeling of wellbeing as never before.
This diet is fast, fat burning, and the secret is that you will burn more calories and flush your system of impurities.

Your Weekly Guide

Monday:       Soup and Fruit (NO BANANAS)

                           Watermelon and Cantaloupe are lowest in calories.

 

Tuesdays:   Green Vegetables and Soup (Eat all you want stuff yourself)

                            Dinner Baked Potato with butter.

 

Wednesday: Eat all soup, fruit, and raw vegetables you want

                                If you have eaten as above and not cheated, you should find                                       you have lost 5 to 7 lbs.

 

Thursday:    Bananas and Skim milk – And the soup

                            3 bananas

                           As much skim as you can

 

Friday:          Beef and Tomatoes

                          10 to 20 ounces of Beef 1 can of tomatoes or 6 tomatoes

                          Soup (at least once)

 

Saturday:     Beef and Vegetables all you want (Stuff yourself)

                            Soup (at least once)

 

Sunday:       Brown Rice (Stuff yourself)

                          Unsweetened fruit juice

                          Vegetables

                          Soup

 

 I wish you the best and enjoy yourself on this diet.

 

 

-GYM TIME

30 DAY ABS WORKOUT WITHOUT EQUIPMENT CHALLENGE

This will be fun but are you up to the challenge? A complete ab workout with no equipment. All it takes is 30 days and a few times a week. I think it’s really simple and anyone can do it, all you need is time and space. So, what’s stopping you? Each day just increase your increments by five and on the fourth day you rest. I KNOW you can do it! Always be confident about yourself and the body God gave you because you could have not been here at all. -Gym Time!  So, I hope you benefit from this and here it goes:

DAY 1 

15 SIT-UPS 

15 CRUNCHES 

15 LEG RAISES                                                                                         

15 SEC PLANK 

DAY 2

20 SIT-UPS 

20 CRUNCHES 

20 LEG RAISES 

20 SEC PLANK 

DAY 3

25 SIT-UPS 

25 CRUNCHES 

25 LEG RAISES 

25 SEC PLANK 

DAY 4  REST 

DAY 5 

30 SIT-UPS 

30 CRUNCHES 

30 LEG RAISES 

30 SEC PLANK 

DAY 6 

35 SIT-UPS 

35 CRUNCHES 

35 LEG RAISES 

35 SEC PLANK 

DAY 7

40 SIT-UPS 

40 CRUNCHES 

40 LEG RAISES 

40 SEC PLANK 

DAY 8  REST 

DAY 9

45 SIT-UPS 

45 CRUNCHES 

45 LEG RAISES 

45 SEC PLANK 

DAY 10

50 SIT-UPS 

50 CRUNCHES 

50 LEG RAISES 

50 SEC PLANK 

DAY 11 

55 SIT-UPS 

55 CRUNCHES 

55 LEG RAISES 

55 SEC PLANK 

DAY 12  REST 

DAY 13 

60 SIT-UPS 

60 CRUNCHES 

60 LEG RAISES 

60 SEC PLANK 

DAY 14 

65 SIT-UPS 

65 CRUNCHES 

65 LEG RAISES 

65 SEC PLANK 

DAY 15

70 SIT-UPS 

70 CRUNCHES 

70 LEG RAISES 

70 SEC PLANK 

DAY 16  REST 

DAY 17

75 SIT-UPS 

75 CRUNCHES 

75 LEG RAISES 

75 SEC PLANK 

DAY 18

80 SIT-UPS 

80 CRUNCHES 

80 LEG RAISES 

80 SEC PLANK 

DAY 19

85 SIT-UPS 

85 CRUNCHES 

85 LEG RAISES 

85 SEC PLANK 

DAY 20 REST 

DAY 21 

90 SIT-UPS 

90 CRUNCHES 

90 LEG RAISES        

90SEC PLANK 

DAY 22

95 SIT-UPS 

95 CRUNCHES 

95 LEG RAISES        

95 SEC PLANK 

DAY 23 

100 SIT-UPS 

100 CRUNCHES 

100 LEG RAISES        

100 SEC PLANK 

DAY 24 REST  

DAY 25

105 SIT-UPS 

105 CRUNCHES 

105 LEG RAISES        

105 SEC PLANK 

DAY 26 

110 SIT-UPS 

110 CRUNCHES 

110 LEG RAISES        

110 SEC PLANK 

DAY 27 

115 SIT-UPS 

115 CRUNCHES 

115 LEG RAISES        

115 SEC PLANK 

DAY 28 REST 

DAY 29 

120 SIT-UPS 

120 CRUNCHES 

120 LEG RAISES        

120 SEC PLANK 

DAY 30 

125 SIT-UPS 

125 CRUNCHES 

125 LEG RAISES        

125 SEC PLANK 

 

 

 

 

 

 

Gain Through Pain

I would like to briefly share with you a little of my story and how I used exercise to work through the challenges life has brought to me and how you too can also benefit from exercising through the frustration and emotional sometimes physical pain. Eventually it will all workout.

The Early Years

I have always been a very active person when I was younger. I remember my father use to take me bike riding in the streets of Bronx, NY. I could barely reach the pedals on that huge 10 speed bike, but I did my best to keep up. In Junior High I played Softball on the Police Athletic League for about 1 season. I used to play a lot of Sponge ball with my childhood friends. We also did a lot of bike riding, and when I say a lot I mean A LOT!! We would ride all over most of the 5 Boroughs and sometimes even New Jersey just to get a slushy from 7 Eleven. High School I can honestly say Physical Education was my favorite class. Here was when I was introduced to the weight room. Even though I did not know what I was doing I still enjoyed the way my little muscles at the time felt especially when I did curls. A few years after I graduated High School in 1995, I got my Commercial Driver’s License and started driving Ambulettes, School Buses and even did some work with a Moving Company. In March of 1997 my father passed away and that was very hard to accept at the time I coped by just drinking a lot with my friends and burying myself with my work, which was driving for the Ambulette service at the time.

The Military Life

Fast Forwarding to September 2004 I decided to enlist in the Army. Weeks before I was supposed to ship out, I was reading about the requirements to pass the Army physical Fitness Test. It was 55 Pushups, 40 Sit-ups and a 2-mile run in 15:30. So I started working on my pushups and sit-up’s and my run so I would not have no trouble in any areas. I felt ready and I was excited to go until day Zero at Basic Training. It was truly a culture shock when I got off of that bus. It was kind of like one of those scared straight TV shows where all the inmates are surrounding you and are in your face yelling, except they were Drill Sergeants. Before Basic Training, I weighed 155 pounds. After weeks of running, pushups and a lot of eating Army potatoes (which were good by the way) I graduated Basic weighing 195 pounds after 8 weeks! I was really impressed by the results. I looked and felt like a different man. My wife was also very impressed too!

 

The Deployment

On February 24, 2006 it was my time to deploy to Iraq. I was going to through a vast series of emotions which I have experienced before but never experienced them all at once which was excitement, sadness, anxiousness and fear. I was excited to be going on this new adventure. I was sad because I never been away from my family for such a long time. I was anxious because I did not know what was to come, and I was fearful that I would not come back to my family. A few months went by and we started to get a rhythm going which was go out on our convoy, (which was all night missions) Come back in the morning eat chow sleep for a little and then go to the Gym on the Base which was 24 hours! I Loved working out at my convenience and it helped me keep my mind off of the stress of the missions (which was transporting fuel on roads with Improvised Explosive Devices) and missing my family. So the Gym helped out with that a lot and that’s when I started taking more of an interest in weight training. I started reading Muscle and Fitness Magazines and ordering supplements from GNC. (A lot of Supplements) I started building a workout routine by combining what I read in each of the magazines and tailoring it to my own needs. My favorite exercises were Bicep Curls and Triceps Extensions and my favorite muscles to work out was obviously my Biceps and Triceps. I loved the way I felt after working out my arms.  I started reading more about Arnold Schwarzenegger and his workout routines and I mirrored my workouts from his. I found my routine and I did not want to change it.  

Tragedy

On June 9, 2006 the unthinkable happened. One of my good friends got killed on a convoy. It was devastating to the Unit and myself especially since we were good friends and were talking the day prior. I felt empty and numb. It felt like a dream and I wanted to wake up, but it wasn’t. I lost all desire to do anything and my morale was low. All the things I enjoyed doing I did not want to do no more I just wanted to just stay in my room which I did for a few days. Eventually I decided that in order for me to get through this I needed to do something instead of just sitting and dwelling on everything that happened I had a lot of things going on in my mind anger, sadness, guilt, rage you name it I probably felt it. So reluctantly I decided that I should go to the Gym. Once I got to the gym I immediately felt like this is where I needed to be.  When I started I was just going through the motions doing one of my full body routines. Then I noticed something, that everything that I was feeling all the emotions I was going through had went away. So, I stayed longer, I did more and when I left I felt exhausted but felt better than how I did when I got there. I could not believe I was in there for about 8 hours just working out!!

The Coping Mechanism

So ever since that day I knew that whatever I am going through and feeling that the gym was the place to be, to gain physical strength and well as emotional strength it was my outlet. And the reason I am sharing this is because I know that there is someone out there that may have gone through the same thing or is going through it right now and if this can help in some small way then I am glad I was able to share it.  So, what I am saying is that no matter the situation you can get through it, never give up, persevere. It has been years now that I have used the gym and exercise as an outlet. It’s not only helps me stay in shape, but it also helped get through and resolve most of my issues. As I am training I utilize that time during my workout to decompress or think about solutions to any issues that I have or to release some pent-up aggression I may have been feeling. And when I do that I notice that one I don’t really count my repetitions most of the time, so I do a lot more, and two I am in there for a good amount of time. I know there are plenty of other ways to deal with emotional stress or other problems in life so I am not saying that this is the only way, but it is a way to cope. Thanks for reading there will be more to come.

Chicken Pasta Pesto w Chicken Sausage

Depending on how many people you want to serve you can cut the portions in half

Ingredients

1 pack of boneless chicken breasts (8 pack)

2 packs of Hillshire Farms Basil Pesto Chicken Smoked Sausage

1 box of Farfalle and Mini Farfalle pasta

1 Jar of Classico Traditional Basil Pesto

2 Tablespoons of Land O Lakes Garlic and Herb Butter

2 Tablespoons of Olive Oil

Salt

Pepper

Mrs. Dash Original Flavor Seasoning

Bumble Bee Italian Style White Clam Sauce (optional)

– Clean and dice the boneless chicken breast set to the side

– Slice the smoke chicken sausage into circles (you can cut them again after you cook them if you prefer)

– Season chicken with salt pepper and Mrs. Dash

– In a medium size pot bring water to a boil add pasta and cook according to the directions on the box

– Add olive oil to Skillet and set heat on medium to medium high once the oil is hot add the butter

– Add boneless chicken to the skillet and cook approximately 15 min or until no longer pink set aside

– In the same skillet add the chicken sausage and cook till browned. Cut in half (optional) and mix with the boneless chicken

– Drain the pasta and place in a medium bowl add half of the pesto sauce and stir

(optional: You can also add half of the White Clam Sauce if you are using it)

– Add the chicken and sausage mix to the pasta stir and add the rest of the Pesto (and clam sauce if using)

 

 

MOTIVATIONAL GALLERY

Welcome to my Gallery!!

Back in 2011 when I was in Afghanistan when I had downtime I would go to the gym. Being away from home missing family and friends it was hard to find motivation to go to the gym sometimes. So I decided to make Gym Time quotes about things I have read or heard or even thought about. I would write them down, say them to myself in the mirror before my workouts. This would just spark something in me to just go and crush it in the gym. Soon after that, I started posting it on my Social Media. And when I did that I started getting some feedback about how it help inspired and motivated others to go work out and they thanked me for it. I never realized I was helping to make a difference in someone else’s life and I felt great about doing that so I continued to do it from that moment on. And so that where Gym Time for me came from. Enjoy and I hope it helps to motivate and inspire you as well. -Gym Time

Salmon Croquettes (Patties)

 

 

Ingredients:

3 cans of Bumble Bee Wild Pink Salmon

1 Cup of Progresso Garlic and Herb Bread Crumbs

1 Tablespoon of Minced onions

1 tablespoon of Old Bay Seasoning

3 Eggs (one egg per can) 

1 cup of Mayonnaise (I use Hellman’s with Olive Oil but that’s optional)

2 cups of Flour

1 teaspoon of salt

1 teaspoon of pepper

1/2 teaspoons of onion powder

1/2 teaspoon of garlic powder

Canola or Vegetable oil of choice for Frying the Salmon

Optional: 1 packet of Sazon 

– Clean Salmon by removing the bone and skin set aside

– In a large bowl combine all ingredients and mix well 

– In a medium size skillet heat oil on medium heat 

– Pat salmon into patties of desired thickness and size

– Add patties to the heated oil cook for 2 minutes or until golden brown

– Serve with white or brown rice and enjoy.

 

 

 

Apple Watch Series 3

If you are looking for a watch that you will never part with the Apple Series 3 watch is for you! Now you may ask yourself where can I buy Apple Watch 3 Series for without having to run around town looking for it? Well the answer is right here. I will explain some of the features and tell you the best accessories that compliments your device.

Apple Watch Series 3 Features

This third-generation model of the Apple Watch series was introduced on the 22nd of September 2017 and its by far the best of the Series. What set this watch apart from its predecessors is the built in LTE celluar connection and has both voice communication as well as data. Tired of lugging your phone around the gym or having that annoying armband when running?  It will not be a problem anymore because the AWS3 Come s with Apple Streaming so you can listen to all your favorite music without forgetting about your phone over by the weights or having to adjust your armband when you are running to fit over your clothes in inclimate weather. You can also place and recieve phone calls thanks to the electronic SIM card or eSIM. This means that you will have the same mobile number as your iPhone and 18 hours of battery life to talk about how great your phone really is and all the cool features. Just like the Series 2 the Series 3 is also water resistant up to 50 meters. You also have the option a not purchasing the LTE version if you do not need all the additonal features and fees that comes with the LTE depending on your cellular plan. The Non-LTE Version of the Apple Watch 3 works just as well for those who choose not to pay the extra costs.

Where can I buy Apple Watch 3 Series

You can obviously find the Apple Watch at most Appe Stores if they are available. Being that they are a hot new item they are hard to find in most stores. Your best bet is to go online. You can Find the Apple Watch Series 3 on Amazon as well as your Cellular Providers. I say the internet is the fastest and easiest way to go plus you can do it from the comfort of your home.

 Apple Watch Series 3 Accessories

The best Apple Watch Series 3 accessories are sometimes a pain to find. My favorite accessory gives you a couple of  accessories in 1!! I reccomend the OLEBR Apple Watch Stand. This has some unique features 1. It ‘s a iwatch charging stand. 2. Its an iPhone charging stand. 3. It is a wireless charging stand for your AirPods. It is compatible with all Apple watches as well as the iPhone 5 all the way up to the iPhone X. Its works with your iPad Air and Mini too. I feel that this is the best apple watch charging stand and a great price too.

 

Apple Watch Series 3 Review

So what are the apple watch rumors and reviews?  Well there were reports of there being issues with the LTE connectivity and the Wifi is unreliable because it joins other unauthenicated wireless networks which interferes with cellular connection. The AWS3 currently runs on watchOS 4 and recently there has been an update to fix this which is the Apple watchOS 4.0.1 update.

Conclusion

Just like any product every one has their good and bad especially when they first come out. All the kinks and bugs have to get worked out. But Being an Apple Watch owner I have not really been disappointed. Aplle usually is good about fixing issues with their products. So I hope you found this helpful and I wish you all the best!