3 Instant Exercises to becoming an Overall better Athlete

Want to be MORE Athletic?

Have a more athletic body?

Come learn about the Muscle Leaping Exercises that would take your jumping ability and athleticism to the NEXT level.

DO THESE EXERCISES ONLY TWICE A WEEK FOR INSTANT VERTICAL LEAP RESULTS!

BE MORE ATHLETIC!

These are the exercises that I have used and that is proven that made me jump higher and be more athletic. All you have to do is just do it 2 days a week with only doing 3 exercises.

2 set of 10 for each exercise and for the pistol squat 2 set of 10 for each leg. If you are not sure how to do each of the exercises I have a link demonstrating how to do each exercise below to as well.

MAKE SURE YOU TAKE A BREAK BETWEEN EACH SET TO GET YOUR MUSCLES TO RECOVER.  SO YOU CAN GET THE MAXIMUM RESULT FROM THE EXERCISES.

HERE GO THE EXERCISES:

SEATED BOX JUMP

Seat on a bench and jump up in a squat-like position. Make sure you jump with explosiveness by using your butt and arms NOT YOUR LEGS when you jump. Then pushing both your legs into your lower abs as you are jumping up.

The seated box jump video is below if you want more demonstration for the exercise.

THE KEY HERE IS MAKING SURE YOU ARE IN BALANCE POSITION WHEN JUMPING UP AND DOWN.

 

SKI JUMP:

Get down low just like a catcher in baseball do and Jump side to side.

The KEY here is once you jump side to side you explode up as you going from side to side.

So, you are jumping as high and far as your body can take you to get the max out of the exercise.

The Ski Jump video is below for more demonstration how to perform it.

 

PISTOL SQUAT: SQUAT ON ONE LEG (The hardest exercise out of the 3)

Single leg squat: You squat on one leg at a time using a bench as a support but while your butt is close to seating on the bench you PAUSE ( for 1 or 2 seconds) then rise up again. This is challenging but as time goes on you will get the hang of it and do it with no help from the bench.

The pistol squat video is below if you want a more visual demonstration.

The KEY to this exercise is to go as low as you can and come back up slow. Feel your muscles contract. You will feel the burn and the burn is good for your vertical leap. Increase Vertical Leap= More Athleticism. PERIOD!!!

THE VIDEO FOR ALL THE INSTANT POWERFUL EXERCISES ARE BELOW:

 

Youtube Video Credit to ScottHermanFitness. For more Vlog visit: https://www.youtube.com/channel/UCEtMRF1ywKMc4sf3EXYyDzw

The page you really need to visit: Twice The Speed TV

https://www.youtube.com/user/TwiceTheSpeed1/featured

Shout out to Jack Cascio the owner of the page.

Do these exercises TWICE A WEEK AND YOU WILL SEE INSTANT RESULTS. I would know because I experienced the result myself. IT WORKS. And soon you will see your personal own RESULTS.This quick workout is beneficial for all ATHLETES. Get your vertical leaping ability up. BE MORE ATHLETIC. Fitness. Physically being active.

COMMENT, LIKE, SUBSCRIBE ( I WILL SUBSCRIBE BACK), AND SHARE. I am sure you know someone out there that wants to jump higher and be more athletic so SHARE IT TO THEM :D. BE ACTIVE. BE SUPPORTIVE.  THE BRAINY VERSATILITY WAY!

 

 

The Challenge of the Mind: Broccoli and Fish Challenge

Lose lots of weight in short period of time.

Interested? Read more about how to plan for the diet and tips.

Learn about the Broccoli and Fish Diet.

 

14 days of Mental and Weight Loss Challenge reveals itself. Here are the results:

I decided to challenge myself like over a month ago. I decided to do the fish and Brfbroccoli diet I have been seeing online and drink 1 or more gallon of water a day. I ate some carbs in the morning. Your body needs Carbs so I had to put some carbs in this diet. My carbs came from fruits. Apple Cider Vinegar was a life saver on this journey. I bought 4 pounds of Tapila fish ($11) and 2 pounds of Broccoli ($6) to start this journey.

I needed a change so why not try this challenge. I did not know how challenging it will be. I mean lost 22 pounds in 2 WEEKS. Not a Surprise because of Broccoli aiding fat loss.It was not easy though. It was a MENTAL challenge. Anything can be done with mental power. Having discipline is big in anything in life and you will need it if you decided to do this challenge. I am going to tell you DAILY what I did in those 14 days and my thoughts about the challenge. Also, what I should have done so you don’t make the same mistakes if you decided to take this journey on your own. You will lose weight quick and be stronger mentally. It does not come easy at all. With that being said, Let the Journey begin:

 

Monday, March 6: The beginning

The challenge began and it was something to get adjusted to. I was hungry most of the day because I was not use to this new diet program. During this first day, I found out the power of Apple Cider Vinegar. I wrote a blog about this check it out in Brainy Reviews.I mean even though I was hungry, the apple cider vinegar actually made me less hungry and gave me energy. I tried 2 bottles of a 16-ounce water bottle with a little bit of Apple cider vinegar in them. It worked perfectly I was ready to get my day finished and work out done. The new diet program was affecting my workout at first but after some adjustment, I was good. You have to be adaptive to any situation in life and have a solution to anything. Well, at least try to find the solution.

Advice: What I should have done my first day: I should have prepared more broccoli and fish so I was not constantly being hungry. Other than that I was good. So, if you decided to go on this diet make sure you prepare a lot of Broccoli and Fish ahead of time. It is the first day so get ready. Get all your food prepared.

Tuesday, March 7: Adjustment Tuesday

The water I was drinking was making me pee a lot. I am getting used to this challenge. Or so I thought. My fish was cooked well done so it could last longer. Well done fish taste the best. Yummy. I started to feel the challenge of the Broccoli ad Fish. Cooking the fish well done was good. Tapila fish. The Apple Cider Vinegar was a big help for me the first few days. I was eating some broccoli and fish while trying to adjust to it so I won’t get hungry as much. The broccoli was not bad and I was not getting tired of it yet. The fish was the one keeping me going along with the Apple Cider Vinegar.

Advice: Plan your meals ahead of time so you don’t have to get adjusted to meal change and not getting hungry the first few days. Get a lot of spices too. Trust it will make things taste so much better.

Wednesday, March 8: This challenge is no joke

At this stage, it is about mental discipline. Most people would have been like forget this. Where the fried chicken or pizza at. I was not like that. When I start something  I finish it. This challenge was getting the best of me. I wanted some carbs but I know that would defeat the purpose. At the third day, I can’t wait to get this challenge over with.  I will tell you one thing, Apple Cider Vinegar is my new best friend. At least, for the first week mainly.

Advice: You will feel it the third day. Your body will want to fight you. YOU WILL  FEEL LIKE GIVING UP.Your body will want some food(yummy food). My advice is to have will-power and control your mind. Have some mental discipline.

Thursday, March 9: Things getting better

I am finally getting adjusted to this challenge. I  grill some tuna fish with cayenne pepper and they gave me some energy. I am almost done with the 2 pound Broccoli in which I thought I couldn’t finish it till the end of the week. Things are looking good. The Cayenne Pepper is a diet saver. I mean it’s making the food taste better. Broccoli tastes better with some spice to it. You know to kick it up a notch. And it spiked up my metabolism up. Cayenne pepper aids weight loss as well.

Advice: Stay with it and you will eventually get adjusted to the Broccoli and Fish Challenge.

Friday, March 10: Thankful Friday

Friday was good. I got my day started to eating some berries. Hmm, they taste so good. One cup of it too. Berries are low in carbs too. I needed that antioxidant for my body. I had grill tuna already set for me. I only ate some berries in the morning. They were cold and the Berries juices hmm. I needed that refreshment. Broccoli and fish were consumed the majority of the day. I was changing things up splitting up my carbs.

Advice: Change things up and get adjust to the challenge by fighting through the few tough days.

Saturday, March 11: Relaxing Saturday

I needed to start stretching more so I could calm down the cramps I was getting. Cramps are no jokes. They will get you if you don’t get stretching. With drinking a gallon of water a day, I was still getting cramps so I need to start drinking more than a gallon a day along with some good stretching. I am well used to the challenge already as I ate the broccoli and fish throughout the day along with my carbs (berries) in the morning and sometimes in the afternoon. It was a relaxing day for March Madness and for sure basketball making this whole process smooth. It is something to get your mind off things.

Advice: Find something that takes your mind off the challenge. For instance, my get away was basketball and relaxing. Find a getaway and use it to your advantage.

Sunday, March 12: The hardest day of the challenge

I did some cardio in the morning and soon did I find out I needed some carbs. The whole day after I did my cardio I felt like I needed carbs. I was tired and needed a boost. I ate some tangerines to try to get my energy up. Later on in the day, I had some berries. The berries did wonders because I felt like my energizer self after the sugar rush was in my system. Broccoli and Fish challenge was no problem since I am seasoning my food with spices ( Cayenne pepper and Red pepper). Even though, I avoided eating some fried food because of self-discipline. The day was challenging because of my cardio I needed some carbs in which I did. Lastly,  I bought 4lb of fish and 2 pounds of broccoli for the last week.

Advice: Try to be full or eat some carbs and protein before working out. You will thank me later if you do.

Monday, Mach 13: The last week of the challenge aka Challenge Monday

Monday was going along good but at night my body had enough of the broccoli so after dinner I threw my dinner up because my body couldn’t take eating broccoli anymore. The painful part was the stomach cramp I endure from it. The pain was awful and my back was hurting. My Abs was hurting, I was sweating a lot and this happened for at least 5-10 minutes. The pain was no joke. I started drinking more water and taking stretching seriously after Monday. That cramp was painful. The worst kind of cramp is the stomach cramp because your whole stomach tightens ups in a painful way. I stretched it out and after awhile the main subsided. My body does not want broccoli anymore.

Advice: Pay attention to your body and eat your broccoli slow when your stomach doesn’t feel good so you don’t throw up. Do your stretching and drink more than a gallon of water so you don’t get cramps.

Tuesday, March 14: Recovery day

I was cautious from eating broccoli. My body does not want to smell or taste broccoli. I ate little broccoli and some fish. Apple Cider Vinegar by My side. I was still recovering from that massive cramp that I got from throwing up that broccoli. I was cautious though, I was not going to risk throwing up again. I don’t have to say this but a gallon of water a day was not helping. I was craving for some salmon but I bought cod instead. The cod was okay but shrug shoulders.

Advice: Take things slowly on this challenge. Don’t rush just go with the flow.

 

Wednesday, March 15: Determine to get Salmon

I wanted some salmon to treat myself from my little throw-up sessions. I mean with these challenge things like this will get to you. Once you are disciplined in something you get emotions of having a break. After a long day getting some money I decided on getting some salmon for Friday.

Advice: Get a food you are looking forward to eating for motivation.

Thursday, March 16: Tuna day

Tuna day and broccoli with some cayenne. They were spicy and hot. My body still fighting off eating broccoli. For like the whole week after I threw up my body resisting broccoli. If I attempt to eat too much I am likely to throw it up. I think the olive oil I put in my food caused it. I fought through the Broccoli withdrawal. I ate some broccoli and fish.

Advice: Get creative with your spices and fish.

 

Friday, March 17: Thankful Friday

Friday was a good day. Motivation day which made the challenge better. In addition, It was a salmon day in which I cooked and grilled. It tasted alright. I ate the broccoli. I made sure I drank at least a gallon or more of water. My body was getting used to eating broccoli again which was good. It was a breeze day. I liked Friday day. A special day for sure.

Advice: Cherished the day. Well, one of the days you do this challenge. Take a deep breathe and enjoy life.

 

Saturday, March 18: tuna and banana

I got some tuna and a fresh bottle of Apple Cider Vinegar along with banana in the morning. I had tuna with cayenne pepper grilled. It was a basketball day going out to watch some high/middle school basketball AAU like tournament. I was sipping on that Apple Cider Vinegar with 16 ounces of water the whole day. Some of these high school players or middle schoolers too are good. I am getting closer to getting this challenge done. I can’t wait. NCAA Tournament taking my mind of it still.

Advice: Go outside do some activity that takes your mind off food. Go have some fun.

Sunday, March 19: Final day

Sunday was tuna and banana day. I finished the banana I didn’t eat on Saturday. I grilled some of the tuna with cayenne pepper. It is the last day. So Apple cider was on deck. I was calm the last day but I couldn’t wait to taste some good food again. The challenge was worth it because I lost some weight off and became mentally strong. I really did this challenge for some mental discipline and dropping those weight like it’s hot. In which I accomplished.

Advice: Be calm it is the last day just take your mind off things.

Monday, March 20: Roundup

On Monday, I had tuna with cayenne for the better half of the day.Then the challenge was accomplished. Overall, I lost 22 pounds with losing 11 pounds my first week. This challenge would have been better if I would have planned the whole 2 weeks ahead of time instead of it being out the blues. I accomplished my goal for this challenge.

Advice: Stay positive and jot down your daily activities to track progress to do better. Improvement is the key. You will see progress.

Comment, Like, Subscribe and Share and speak your mind.

Discipline. Focus. Determination. Will-Power. Brainy Versatility. Be Adaptive.