Ab Wheel Rollouts

Ab Wheel Rollouts great exercise that targets you rectus abdominal muscles.

Besides Cable Kneeling Crunches. This is one of our favorite exercises for targeting Abs without doing any major compound movements.

ŒHead Up
ŒArched Back
ŒNo neutral spine

œ…Head down
œ…Flat Back
œ…Neutral Spine

1.) Hold the Ab Roller with both hands and kneel on the floor or on top of a pad to protect your knees.

2.) Then place the Ab Roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.

3.) Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.

4.) After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

It’s recommended if you have lower back problems or even a hernia you might want to refrain from doing this exercise.

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Weight Loss, Fat Loss Expectations Vs Reality

Œ Expectations vs œ… Reality..

Weight Loss, Fat Loss is not an over night sensation. There will be Ups and Downs especially if you are a female. So stay consistent, have patience and give it time.

What it all takes:
œ…Consistency
œ…Patience
œ…Time
œ…Bad ass attitude
œ…Lifting Heavy Weights
œ…Eating the right amount
œ…Drinking Coffee

Reminder:
Caloric Deficit = weight/fat loss
TDEE = maintenance
Caloric Surplus = weight/muscle gain

For MORE INFO/Online Coaching just click link above.

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New Back & Bicep (Strength Endurance) Workout

1802012 Back, Biceps (Strength Endurance) Workout

Phase 2 Strength Endurance Week 3:

Strength Endurance Workouts are designed to help improve endurance and help build lean muscle.

This style of workout consists of a superset of similar motions performed with a strength and a stability exercise variation executed one right after the other.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

Tempo:
2-2 = 2 seconds down 2 seconds up

4-1-2 = 4 seconds down 1 second pause 2 seconds up

Controlled = just keep tempo as slow/Controlled as you can

Stretch 5-10 minutes before…

ABS:
“¢Ab Wheel Rollouts 12 Reps, Controlled tempo, 3 sets, 1 min rest

BALANCE:
“¢Single Leg Touchdown Press 12 Reps each leg, LR = 1 Set, 2 Sets Total,1 min rest

Back:

Superset:
“¢Barbell Bent Over Rows 10-12 Reps, 2-2 tempo
“¢TRX Rows 12 Reps, slow tempo
4 sets, 2 min rest

Barbell Bent Over Rows

TRX Rows

Superset:
“¢Pull Ups 8-12 Reps, 2-2 tempo
“¢TRX Rows 12 Reps, 4-1-2 tempo
4 sets, 2 min rest

Pull Ups

TRX Rows

Superset:
“¢Single Arm Dumbbell Rows 8-10 Reps, 2-2 tempo
“¢TRX Rows 12 Reps, 4-1-2 tempo
4 sets, 2 min rest

Single Arm Dumbbell Row

TRX Rows

BICEPS

Superset:
“¢Seated Hammer Curls 12 Reps, 2-2 tempo
“¢Single Leg Alt Curls 12 Reps, 4-1-2 tempo
4 sets, 2 min rest

Seated Hammer Curls

Single Leg Alt Curls

Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

https://www.Instagram.com/macroscoach

https://www.Instagram.com/theMacrosCoach

https://www.Instagram.com/macroscoachclients

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New Shoulder (Strength Endurance) Workout

180211 Shoulders & ABs (Strength Endurance)

Phase 2 Strength Endurance Week 3

Please review and let me know if you have any questions.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

Supersets:
Doing one exercise followed by another with out or with very minimum rest then take a 1-2 min rest then repeat 3-4 Sets.

Tempo:
2-2 = 2 seconds down 2 seconds up

4-1-2 = 4 seconds down 1 second pause 2 seconds up

Stretch 5-10 minutes before…

ABS:
“¢Ab Wheel Rollouts 12 Reps, Controlled tempo, 3 sets, 1 min rest

BALANCE:
“¢Single Leg Touchdown Press 12 Reps, 3 Sets,1 min rest

Shoulders (Strength Endurance):

Superset:
“¢Shoulder Press 12 Reps, 2-2 tempo
“¢Single Leg Shoulder Press w/Airex Pad 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Shoulder Press:

Single Leg Shoulder Press w/Airex Pad

Superset:
“¢Standing Barbell Upright Rows 12 Reps, 2-2 tempo
“¢Single Leg Upright Rows w/Airex Pad 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Standing Barbell Shoulder Upright Rows

Single Leg Shoulder Upright Rows w/Airex Pad

Superset:
“¢Standing HEAVY Shoulder Side Raises 12 Reps, 2-2 tempo
“¢Single Leg Shoulder Side Raises w/Airex Pad 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Standing HEAVY Shoulder Side Raises

Single Leg Shoulder Side Raises

Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

https://www.Instagram.com/macroscoach

https://www.Instagram.com/theMacrosCoach

https://www.Instagram.com/macroscoachclients

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https://m.facebook.com/groups/330617937145879

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180208 Back, Biceps & Abs (Strength Endurance) Workout

180208 Back, Biceps & ABs (Strength Endurance)

Phase 2 Strength Endurance Week 2.

Strength Endurance Workouts are designed to help improve endurance and help build lean muscle.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

Supersets:
Doing one exercise followed by another with out or with very minimum rest then take a 1-2 min rest then repeat 3-4 Sets.

Tempo:
2-2 = 2 seconds down 2 seconds up

4-1-2 = 4 seconds down 1 second pause 2 seconds up

Back:

Superset:
“¢Barbell Bent Over Rows 8-10 Reps, 2-2 tempo
“¢Single Leg Bent Over Rows 8-10 Reps, 4-1-2 tempo
4 sets, 2 min rest

Superset:
“¢Pull Ups 8-12 Reps, 2-2 tempo
“¢Lat Pulldowns 12 Reps, 4-1-2 tempo
4 sets, 2 min rest

Superset:
“¢T Bar Rows 10-12 Reps, 2-2 tempo
“¢Straight Arm Pulldown Rows 12 Reps, 4-1-2 tempo
4 sets, 2 min rest

BICEPS

Superset:
“¢Seated Hammer Curls 12 Reps, 2-2 tempo
“¢Single Leg Alt Curls 12 Reps, 4-1-2 tempo
4 sets, 2 min rest

ABS

“¢Ab Wheel Rollouts or Any Ab exercise of your choice 10-20 Reps, Controlled tempo, 2-3 sets, 1 min rest

Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

https://www.Instagram.com/macroscoach

https://www.Instagram.com/theMacrosCoach

https://www.Instagram.com/macroscoachclients

https://www.Instagram.com/macroscoachvideos

Facebook Private Group;

https://m.facebook.com/groups/330617937145879

https://www.Facebook.com/teammacroscoach

New Chest & Triceps (Strength Endurance) Workout

1802010 Chest, Triceps (Strength Endurance)

Phase 2 Strength Endurance Week 3:

Strength Endurance Workouts are designed to help improve endurance and help build lean muscle.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

This style of workout consists of a superset of similar motions performed with a strength and a stability exercise variation executed one right after the other.

Dynamic Warm Up:
“¢Push Ups 15 Reps, 2-2 tempo, 3 sets, 1 min rest

ABS:
“¢Ab Wheel Rollouts 12 Reps, Controlled tempo, 3 sets, 1 min rest

BALANCE:
“¢Single Leg Touchdown Press 12 Reps, 3 Sets, 1 min rest

CHEST:

Superset:
“¢Chest Flat Bench DB Press 12 Reps, 2-2 tempo
“¢Supine Ball Chest DB Press 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
“¢Flat Bench Heavy Chest DB Flys 12 Reps, 2-2 tempo
“¢Supine Ball Light DB Chest Flys 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
“¢Decline Chest Press 12 Reps, 2-2 tempo
“¢Cable Chest Crossovers 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

TRICEPS:

Superset:
“¢Seated Triceps OH Ext: 12 Reps, 2-2 tempo
“¢Prone Ball Triceps kick backs 12 Reps, Controlled tempo
4 sets, 1-2 min rest

Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

https://www.Instagram.com/macroscoach

https://www.Instagram.com/theMacrosCoach

https://www.Instagram.com/macroscoachclients

https://www.Instagram.com/macroscoachvideos

Facebook Private Group;

https://m.facebook.com/groups/330617937145879

https://www.Facebook.com/teammacroscoach

Shoulders (Strength Endurance) Workout

180207 Shoulders & ABs (Strength Endurance)

Phase 2 Strength Endurance Week 2

Please review and let me know if you have any questions.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

Supersets:
Doing one exercise followed by another with out or with very minimum rest then take a 1-2 min rest then repeat 3-4 Sets.

Tempo:
2-2 = 2 seconds down 2 seconds up

4-1-2 = 4 seconds down 1 second pause 2 seconds up

Shoulders (Strength Endurance):

Superset:
“¢Shoulder Press 12 Reps, 2-2 tempo
“¢Single Leg Shoulder Press w/Airex Pad 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
“¢Seated HEAVY Side Raises 12 Reps, 2-2 tempo
Single Leg Side Raises w/Airex Pad 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
“¢Standing Ezbar Upright Rows 12 Reps, 2-2 tempo
“¢Single Leg Upright Rows w/Airex Pad 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
“¢Seated Bent Over Reverse Flys 12 Reps, 2-2 tempo
“¢Face Pulls 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

“¢Ab Wheel Rollouts 10-20 Reps, Controlled tempo, 2-3 sets, 1 min rest

Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

https://www.Instagram.com/macroscoach

https://www.Instagram.com/theMacrosCoach

https://www.Instagram.com/macroscoachclients

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Little Big Birthday Cake By Marciano Pauda

This little big birthday cake will change the phrase have your cake and eat it too! So the story behind the name is it’s little on calories but big on taste and size! This is a 6″ diamater cake and the pan for this can be found at a walmart in the baking isle! So lets get right into it!

Little Big Birthday Cake Ingredients your going to need are as follows:

Ingredients for the Cake:
30g Whey Protein Powder *Vanilla
15g Coconut Flour
60g Pure Pumpkin
30g Dannon light and fit greek yogurt *Vanilla
46g Egg Whites
1 Egg
¼ Cup zero calorie sweetener
3g Baking Soda
2 drops Vanilla extract

Ingredients for frosting:
6oz Dannon Light and Fit Greek Yogurt *Vanilla
10g Vanilla Whey Protien Powder
6g Fat Free/Sugar Free Jello Pudding Mix
5g Zero Cal Sweetener

Topping
3g Rainbow Sprinkles

Alright let’s get into making this Little Big Birthday Cake. 5 easy steps is all it takes.

1.) Add all cake ingredients into a bowl and mix.

2.) Pour mix into cake 6″ cake pan!

3.) Now bake at 350degrees for about 16-18min or when toothpick comes out clean

4.) While Cake is baking begin making frosting by adding in all frosting ingredients into a bowl and thourougly Mix!

5.) When your cake is done frost that baby up and don’t forget the sprinkles!

Huge thanks to Dustin for letting me share some of my love and passion for macro baking on his site! Don’t forget if you make it, be sure to tag me on insta! Love seeing the remakes and you can find me on insta as @macro_marciano and on FB as MacroMarciano. If you want more free macro friendly recipes you can check out the recipe blog on my site as well at www.macromarciano.com” Thanks again now go enjoy this Little Big Birthday Cake!

Marciano Pauda

Nutrition Facts:
Serving size 1

Calories 452 Calories from Fat 72

Total Fats 8g
Saturated Fats 4g
Cholesterol 239mg
Sodium 611mg
Potassium 340mg
Total Carbohydrates 35g
Dietary Fiber 7g
Sugar 16g
Total Protein 60g

Vitamin A 128%
Vitamin C 6%
Calcium 31%
Iron 16%

Chest & Triceps Strength Endurance Workout

180206 Chest, Triceps & ABs (Strength Endurance)

Phase 2 Strength Endurance Week 2:

Please review and let me know if you have any questions.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

Supersets:
Doing one exercise followed by another with out or with very minimum rest then take a 1-2 min rest then repeat 3-4 Sets.

Dynamic Warm Up:
“¢Push Ups 3×15, 2-2 tempo, 1 min rest

CHEST:

Superset:
“¢Flat Bench Press 12 Reps, 2-2 tempo
“¢Flat Bench Chest Flys 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
“¢Incline Press 12 Reps, 2-2 tempo
“¢Vertical Machine Flys 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
“¢Decline Press 12 Reps, 2-2 tempo
“¢Chest Dips 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

TRICEPS:

Superset:
“¢Seated Tricep OH Ext: 12 Reps, 2-2 tempo
“¢Cable Extensions 12 Reps, Controlled tempo
4 sets, 1-2 min rest

ABS:

“¢Ab Wheel Rollouts 10-20 Reps, Controlled tempo, 2-3 sets, 1 min rest

Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

https://www.Instagram.com/macroscoach

https://www.Instagram.com/theMacrosCoach

https://www.Instagram.com/macroscoachclients

https://www.Instagram.com/macroscoachvideos

Facebook Private Group;

https://m.facebook.com/groups/330617937145879

https://www.Facebook.com/teammacroscoach

Back, Biceps (Strength Endurance) Workout

Phase 2 Strength Endurance Week 2.

Please review and let me know if you have any questions.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

Supersets:

This style of workout consists of a superset of similar motions performed with a strength and a stability exercise variation executed one right after the other.

Tempo:
2-2 = 2 seconds down 2 seconds up

4-1-2 = 4 seconds down 1 second pause 2 seconds up

Back:

Superset:
“¢Pull Ups 8-12 Reps, 2-2 tempo
“¢Rope Straight Arm Pulldown Rows 1012 Reps, 4-1-2 tempo
4 sets, 2 min rest

Superset:
“¢Barbell Bent Over Rows 8-12 Reps, 2-2 tempo
“¢TRX Rows 8-12 Reps, 3/4-1-2 tempo
4 sets, 2 min rest

Superset:
“¢T Bar Rows 10-12 Reps, 2-2 tempo
“¢V Bar Pulldown Rows 12 Reps, 4-1-2 tempo
4 sets, 2 min rest

BICEPS

Superset:
“¢Seated Hammer Curls 12 Reps, 2-2 tempo
“¢Single Leg w/Airex Pad Forehead Curls 12 Reps, 4-1-2 tempo
4 sets, 2 min rest

ABS

“¢Ab Wheel Rollouts or Any Ab exercise of your choice 10-20 Reps, Controlled tempo, 2-3 sets, 1 min rest

Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

https://www.Instagram.com/macroscoach

https://www.Instagram.com/theMacrosCoach

https://www.Instagram.com/macroscoachclients

https://www.Instagram.com/macroscoachvideos

Facebook Private Group;

https://m.facebook.com/groups/330617937145879

https://www.Facebook.com/teammacroscoach