Chest+Shoulders+Back HIIT Workout

Workout Time: 30 minutes Bodyparts Worked: Chest, Shoulders, Back Type: Fat Burning, Cardio, Muscle Sculpting This is a high intensity interval training workout designed to keep you moving and lifting weights throughout the duration of the workout time with very little rest. This type of workout boosts your metabolism to initiate fat burning for the next…

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Jungle Gym Back Workout


Who wants to be sweating in a gym when you can release more endorphins from exercising in the sunshine! Running errands on a beautiful day, I was driving back home to get my workout on. But it was too nice outside to go back to a gym! So I found a little spot out in…

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Positive Mindset in the 1920’s is still relevant today

I have a Personal Development FaceBook page called Gary Gomez Online. On this page I contribute life lessons that have actually helped me past some tough obstacles of life. Either via story, mantra or meme. I came across this set of positive mindset life lesson memes from the 1920’s and had to share, because I’m currently practicing…

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Shoulder Blast in 15 Minutes

Shoulder workout

Bodybuilding in 15 minutes is possible when you combine exercises into giant sets. This is a shoulder workout, so I am hitting shoulders, but I also want to hit a little bit of chest indirectly, by adding the overhead flye into this workout. (This type of indirect chest stimulation is an intentional strategy called the…

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Eating on the Go – Healthy Lunch and Fast Food


Make smart choices when you’re grabbing something to eat when you’re “out and about”. If you’re having a lunch meeting, order chicken and skip the fries. Replace mashed potatoes with rice. Go to a sushi joint instead of Chinese (more grilled choices if you don’t like sushi). Always add a salad. No soda. At a…

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Easy Daily Meal Plan


Feeding your body enough and correctly is the top priority habit you must develop in order to achieve and maintain health. Following is the simplest form of the plan I follow, which you can adapt easily and begin following yourself. You’ll be amazed at the way you feel when you stay fueled like this. It’s simple.…

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Pain is your friend. Comfort will lead you nowhere.


What pain do you have gnawing at you? I’m not talking about physical pain, I mean emotional pain. Perhaps you would simply LIKE to lose some weight… Maybe firm and tone… that would be nice. Oh and I’d like to see my abs. That would be great. But… there is absolutely NO reason for you…

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Accept a challenge, but prepare for the challenge.


Yah I knew I was probably going to get rocked working out again with my old school training buddies. It’s been years since I had a training partner, but it’s the best way to stay accountable and push increasingly heavier weights. I had considered pumping iron with them again, but it took some time for…

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Form Healthy Habits


When your lifestyle is made up of habits that serve you, you no longer have to try so hard to have the things you want. 1. Knowledge leads the way. 2. Purpose gets you going. 3. The courage to change creates action. 4. Action creates momentum. 5. Momentum encourages repetition. 6. Repetition develops the habits…

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Workout Method: The Double Up


The double up method up is when you work the same muscle group twice in a week, or twice during your workout schedule.  The first workout hits the muscle directly, via growth and strength stimulating exercises. The second workout hits the same muscle indirectly via compound joint exercises… but also directly; with light weights and…

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