Diet on the weekends

  Serena DeVito both enjoy their weekends, even though they currently are on a diet.  For most people, and even us, the weekends can be a bit of an unwind, from the daily grind during the week.  So how do we keep a good diet during the weekend?  We tend to find that planning ahead for the weekend creates for the most effective way to stay focused on a diet.  During the weekend, most people tend to go out a bit more, and perhaps keep different hours of being awake and asleep.  So, when the weekend starts to approach, Serena and Jeremy usually make sure they have enough healthy foods around and quick meals ready for whatever direction they may end up going.  Do we keep a perfect diet on the weekend? No, but that is because currently we don’t need to be super strict, to stay within the range of body look we desire.  Does, this mean we eat whatever we choose?  Absolutely not! We consider that not being exactly strict on the weekends, is allowing us have a taste of something we really may crave, or having one meal that isn’t considered diet friendly!  When, we have a meal like this, or have satisfy a craving, we tend to adjust the other food in our diet, to stay within a caloric range that we both currently daily intake.  For the most part, we keep the weekend’s healthy & clean eats, but do allow for a bit of a relaxation from the much focused diet during the week.  Eating wild and going overboard on the weekends no matter how focused we may be during the week, will ruin the look we desire and results in a loss of progress towards our goals! So,   when the weekend comes, be ready for good diet eating, on perhaps a different schedule than normal, and if you feel like having a little stray from the diet…go ahead, but hop right back into the diet!  Rock healthy eats and rock a hard body!

Rachele Brooke Smith

Rachele was born November 7 to Tracy and Dr. Kris Smith. She is the second oldest of five children. Growing up in Arizona, Rachele developed a wide variety of interests including skiing, tennis, break dancing and teaching. She graduated from high school in 2006 and continued her education in Utah. Currently, she is majoring in Psychology and is pursuing a Masters in Human Services and Management.

Jamie Eason-Body Fitness

 

 

 

 

 

 

Hump Day Leg Day

 It’s the middle of the week and Serena DeVito & Jeremy LeBeau rocked legs in the gym this morning… We both trained at a very fast tempo and rocked the workout in about 45min, with a 10min warm-up.  We last blasted our legs on Sunday and we both still feel that workout, but it’s a new day and weight needed to be moved, goals needed to be reached and it’s just what we do!  Again, we train seven days a week with the weights currently and are both in the middle of a fat loss and muscle retention agenda.  Serena DeVito and Jeremy LeBeau both had a great workout and will spend the rest of the day eating clean foods to help recover from the weight session.

Some Leg exercises we hit today

Barbell Squats

Front box Squats

Leg Press

Smith machine lunges

Lying leg curl

Leg Extension

Hack squat Machine

We didn’t have a set number of reps, sets or weight… we both just rocked the weight depending on how our bodies felt at that moment…we find this is the best way to train.

How To Develop Nice Legs

 Serena DeVito & Jeremy LeBeau have been consistently working to each build nice defined legs, which fit proportionally with their bodies.  Many people that workout, enjoy to workout out the upper body, and seem to let the lower body slide.  This happens for many reasons, but perhaps the mostly because everyone can hide their legs underneath clothing.  For many girls, this will result in perhaps skinny legs, but with the extra fat build up around the upper thighs.  For most guys, this will result in the skinny leg look, with the lack of building a nice built butt, and a larger un-proportional upper body. So, what to do?  Well, Serena Devito & Jeremy LeBeau feel that their success to developing nice toned legs, comes with constantly training legs, and always working on the diet!  Again, you can work out your legs, but if your diet is off, you will not reveal the hard work! 

Our key to successfully building nice legs!

1)    Train them 2x a week

2)   Utilize several different exercises

3)  Switch up the amount of weight used

4)   Switch up the amount of reps preformed

5)  Switch up the amount of sets

6)  Focus around free-weight movements

7)   Never train to failure

8)  Change up the speed/tempo you perform the excersie

9)  Change feet position on exercises to hit different parts of the legs

10) Enjoy working the legs out!

11)   Work on the diet , less fat more definition  

Posted by BV FITNESS MOTIVATION at 5:11 AM