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INSTRUCTIONAL VIDEOS

DB Front Raise

In this video Crystal is doing a front raise for the anterior deltoids, using dumbbells. This exercise aids in separating the anterior deltoid from the pectoral giving a nicely defined, aesthetically pleasing line. This exercise is considered a sculpting movement and should use moderate to light weight to be performed. Keeping constant tension on the deltoids, raise and lower the weight using primarily the anterior deltoid. Be sure not to sway and/or use momentum to raise the weight. Start with a steady upward motion, initiated by the deltoid, and controlled by the same. Do not get in the habit of dropping your deltoid down and raising your trapezius. The trapezius being a much larger muscle will ensure the over dominance of the traps. Physics states the weakest point of a fulcrum will be when the weight and arm is parallel to the standing surface. Be sure to hold the top (contraction) for a good second and control the negative part of the motion. At the top if you want to make the movement harder and put more stress on the anterior delt, envision yourself reaching for the far wall. This will create a protraction in the delt and put more stress on it. You can either keep your hand in a hammer or neutral position throughout the movement or rotate palms down, like crystal does here. No matter your choice, be sure to never rest the dumbbells on your legs at the bottom, taking tension away from the deltoids. We suggest using a higher rep range here, preferably 8-15.

Without a clean diet, your hard work in the gym will be for not”

“All work and no play, makes an athlete an incomplete human.”

healthy recipes

Built Right Meal Ideas

Simply Fit for Life.

breakfast ~ lunch ~ dinner ~ snacks ~

Banana Nut Protein Pancakes

BREAKFAST

  • 3 Very ripe bananas

  • 2 Eggs

  • 3/4 Cup of oats

  • 1 TSP Baking powder

  • 1 Scoop vanilla protein powder

  • Pecans (or any desired nuts)

Smash bananas and add to beaten eggs. Put oats through food processor until fine, like flour, add to wet ingredients with baking powder. Add protein powder, nuts and mix well.  

 

In a large pan, coat bottom with either coconut oil or olive oil. Place batter in pan according to desired sized pancakes and cook on medium - low temperature on each side, until golden brown. Add any desired topping you wish. We like to top with low fat, vanilla greek yogurt and peanut butter. A good source of healthy carbs and packed with lean protein. 

Southwest Chicken and Elote Salad

LUNCH

  • 1-2 Chicken breast

  • 1/4 red onion (diced) 

  • Avocado

  • 1 Tomato

  • 2 Cobbs of corn

  • Cilantro

  • Juice of half of lime

  • Queso Fresco

  • Cumin, chili powder, salt and pepper

Boil two cobs of corn for approximately 5-8 minutes, remove from boiling water, and let cool. Dice up avocado, tomato, and onion. Set half aside to top chicken, place the other half in a bowl. Cut corn off the cob, add into bowl with lime juice, adding salt and pepper and mix. 

Sautee chicken in a pan with olive oil, adding cumin, chili powder, salt and pepper. When chicken is done, cut into chunks, add vegetables set aside from earlier and top with cilantro. A delicious, light lunch filled with protein and healthy fats from the avocado.

Honey Sriracha Glazed Salmon

DINNER

  • 2 - 6 oz salmon filets

  • 2 TBSP of honey

  • 1/4 of reduced sodium soy sauce

  • Sesame seeds

  • Scallions

Add wet ingredients to large zip lock bag, mix well. Add salmon and let marinate for 20 minutes or up to 8 hours. 

Remove salmon from the bag, reserving marinade. Heat a large sauce pan on medium heat. Add olive oil or coconut oil to pan. Seer salmon on each side for 2-3 minutes, golden brown. Reduce heat to low, add marinade to pan and let simmer for an additional 3-5 minutes depending on desired doneness. Place salmon over brown rice, quinoa, or vegetables. A lean, protein packed dinner option, filled with great fats from omegas.

Rainbow Toast

SNACK

  • 2-4 Pieces of Ezekial Toast

  • 3 TBSP of low-fat ricotta

  • 2 TBSP of vanilla greek yogurt

  • 1 TSP honey

  • Mixed berries (raspberries, black berries, and strawberries shown here)

  • 1 TSP vanilla extract (optional)

Mix ricotta and yogurt together with vanilla extract (optional), toast Ezekial bread, and slice berries. Top toasted bread with yogurt/ricotta mixture, place mixed berries on top. Drizzle honey over and you have a delicious healthy snack! A gluten free, clean carb source, with delicious fats from dairy.

©2018 by Built Right Bodies. Simply Fit For Life.

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Contacts Us:

Email: Z.VanWarner@builtrightbodies.com

Telephone: (518) 669-3506