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Author Archives: Justin Rivelli

Chicken Rice Soup

Ingredients: 2 quarts chicken stock 4 carrots, chopped 4 stalks celery, chopped 1/2 yellow onion, chopped 3 medium sized boneless, skinless,chicken breasts cut into pieces 1 tbsp of extra virgin coconut oil 1/2 cup brown rice uncooked measure (Optional) Salt and pepper to taste Directions: Salt and pepper the chicken chicken breast. Bake it in the oven at 330 degrees Fahrenheit for 30 minutes or so that it stays very tender. Heat broth in a large ... Read More »

The Muscle Tone Myth: High Reps Don’t “Tone”

“High Reps don’t “cut up”, “sculpt”, “tone”, “shred”, or “define” a muscle, Yoga and Pilates cannot physically elongate you, and Santa isn’t real. Well, maybe the third statement is correct. Most people, especially females still believe in the fact that high reps will help them lose fat and “tone” up, and low reps with heavy weight will “bulk” them up. I have said this many times before, but I’m going to approach this in a ... Read More »

Excited Client’s Results Before Super Bowl XLVI

This is why I love my job. This was one of my email “check ins” on Saturday of this week. I asked one of my new clients Wendy if I could post this. As you can tell she super pumped about her results. Here’s a little background info on why… Cutting straight to the point, Wendy is a healthy individual who has seen dieticians, trainers and is also a very disciplined person who competes in ... Read More »

Upper and Lower Body Warm Ups in a Flash

Here are some quick warm up videos for anyone who splits up there lifting routine into upper body and lower body resistance training on separate days. I made the videos shorter by performing only a couple of reps on each drill. I want 10-15 reps on each exercise. If the exercise is unilateral, just make sure you do at least 10-15 reps on each side just like with the bilateral stretches. I’m keeping it that ... Read More »

Fudgy Peanut Butter Brownies

Ingredients: 1 scoop of chocolate whey protein powder 1 to 2 tbsp of peanut butter 1 to 2 tbsp of water Directions:  Pour 1 scoop of chocolate protein powder into a cup or small bow. Add around a tbsp of water to the mix until it is the consistency of peanut butter. (It will be hard to mix at first) Stir in the tbsp of nut butter. Put in the microwave on high for about ... Read More »

Oatmeal Raisin Cookies

Ingredients: 1/2 cup plain oats  1 scoop of vanilla protein powder 1 egg Handful of raisins Large dash of cinnamon Directions: 1.)    Pre-heat oven to 325 degrees. 2.)    Add all of the ingredients into a large bowl. 3.)    Stir until completely mixed and consistent. 4.)    Form 3 round cookies and put onto a baking sheet. 5.)    Place in the oven for 5-7 minutes. 6.)    Consume. Note: They taste better when they are a little gooey. ... Read More »

I Want to Lose 17 Pounds by December 19th

How does one formulate numbers for either fat loss or lean muscle gain? Whenever I get a new client they have often have this special number picked out in their head when trying to either gain or lose weight.  On top of this, they are very confident that it’s where they want, have, or need to be body weight wise. This is okay and it’s fantastic to have a goal, but there is no possible ... Read More »

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