Category Archives: Workouts

Long, Happy, and Healthy Living

Breakfast: it’s the most important meal of the day, so start off on a good, healthy note!

Since the age of ten, health and fitness greatly concerned me; however, as a child, I was a little chubby growing up. Growing up in Ukraine, I often spent my summers in the home country. Coming back to Chervonograd, I was seen as “the American boy” by my fellow friends and neighbors. The kids were fitness buffs who were much older than me and often liked to have pull-up and dip contests in recreational spaces outside the apartment complexes. Let me tell you something, chubby 4th graders who love chocolate and ice cream can’t do pull-ups or dips. Trust me. I know. I was seen as a weak, unhealthy boy who had money because he came from America. As a fourth grader, I was picked on by the 14 year and 15 year olds, coming home with bruises on my arms. There was this one kid in particular who constantly picked on me thinking I was a chubby American boy who ate McDonalds constantly. That very next year I made it a mission to get toned and disprove his ideological image of an “American.”

When I came back the very next year, I was unrecognizable. I was fit, I was healthy, and I enjoyed sports and competition, basketball in particular (see my routine below). From that point on, I became accepted because I fit the aesthetic mold of my community. Today, I live that new lifestyle which promotes a long, happy, and healthy living. My mission now is not only to encourage a healthy living, but also to stop kids from getting bullied like I did. With a healthy, toned looking body comes a sense of confidence, which many kids lack today. Confident, happy, and healthy children rarely face problems with bullying and this is what this new lifestyle can promote. So, here is an example of how I spend my days (Monday in particular) at the gym and my eating habits that are a model for people to get a kickstart to a new living.

I go to the gym at least 4-6 times a week. If you can, try to go at least twice a week to get started.

Don’t forget to greet the person at the front desk with a smile to make his or her day!

And we’re off! I usually warm-up with pull ups. I got this from the Navy man himself, Andrew Phillips (pictured above). It’s a personal preference, just do an exercise that’ll get your blood flowing and get you moving. You don’t wanna pull a muscle at the beginning of your workout. That’s dangerous.

Having a workout buddy will keep you motivated and help you improve at a much faster rate; make sure you pick someone who will keep you on track and vice-versa.

Ok, here we go! First exercise: The Ego Booster, aka the Bench Press.

So once you’re done boosting your ego and getting in the zone, it’s time to focus and SQUEEZE your muscle. This will help it grow.

While we let the first muscle we trained (the chest) recover, we’re going to hit another muscle so we don’t waste time (the triceps; pictured above).

This may look like the previous exercise, but it feels way different and hits the muscle a different way. Keep your body guessing and keep it interesting!

Once you feel recovered, it’s time to go right back with another chest exercise. This slight incline will work a whole different part of your chest! It’s all about switching the angles and varying the way you do exercises.

Using the same bench, same angle, now we can go back and work our triceps. It’s that easy!

After we single out each muscle group, I like to incorporate exercises at the end of the workout that target BOTH the muscles that we’re working on. Still, same bench, same angle, just a different way of doing an exercise.

Again, same concept, this exercise works BOTH the triceps and chest. I usually finish off with a bodyweight exercise so I can fully exhaust my muscles and burn out.

Post-workout meal: Eat immediately after your workout. Make sure there’s a good source of protein to get your body to start recovering so you’re not as sore in the morning.

Last but not least, dinner. A heavy meal that has all the vitamins and minerals you need to keep your body full and happy throughout the night.


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Jen Selter’s 30 Day Squat Challenge



If you’re asking who Jen Selter is right now, then you’re probably not an Instagram user. Jen is very open about the fact that her butt has led to her success.  She is a 20-year-old who is self-made and has over 1.4 million followers on Instagram all because of, more or less, the size and shape of her booty. As you can see from the picture above, she has made great strides since 2010. That, ladies and gentlemen, is what hard work and dedication looks like. For all the girls out there who say, “I wish my butt looked like that,” here is a prime example of what you can achieve through exercise. Your body is a piece of clay, you can mold it into whatever you want, to an extent. Arnold Schwarzenegger said, “ It is the mind that visualizes of what the body are to look like as the finished product” (can be heard in this great video about visualization). 



To help you get started on sculpting that booty, here is Jen Selter’s 30 day squat challenge! The squat does SO many things, to name a few: it lifts the butt, tones the legs, strengthens the core, and increases flexibility. Here is a great visual to see the muscles it works and the benefits you can receive from such a great exercise:


“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus; and you must not stay there, you must go beyond them.”
– Bruce Lee

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Fast and Effective At-Home Dumbbell Workout

Equipment needed: Dumbbells

Wanna get in shape, but feel like you don’t have any free time on your hands? Then, at-home workouts are for you. Gyms can be intimidating and even a hassle to get to. So, why deal with that mess when you can do a quick and effective workout from home? Dumbbells (sometimes referred to by their weight lifting acronym, DB) are the ideal equipment for at-home workouts. They take up hardly any space and are relatively affordable. You can probably even pick up a cheap pair at a garage sale! So, don’t make up any excuses for not feeling healthy or being in shape. If there’s a will, there’s a way. Here’s a great, simple routine I found on youtube that can be a killer start to a new you:

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