Bron Brief: The Best Damn Abs

"Beach body" programs are all I've been asked for lately. Summers coming around so everyone is rushing to the gym hoping to kill it for one month and look like a underwear model. While I've already stated in numerous blogs why that won't work, I'm sure everyone is still going to try. Step one, the washboard abs. 

Bron Brief: Toning is More than Cardio

If I asked someone to describe the average woman workout at your basic gym, how would it go? Probably something like; 30 minutes on the treadmill, 30 minutes on the elliptical, some machine crunches, few reps on the abductor machine, and another 15 minutes on the stair stepper if your bad ass. Sure your tired after and feel like you should be dropping pounds but did you do enough? The answer is no!

Chocolate Dipped Banana Chunks

Another easy to make snack that won't kill your diet but also won't have you going cold turkey on good tasting things while trying to lose weight. Put 2 tablespoons of semi sweet chocolate chips in a bowl and microwave for 1 minute or until it melts. Cut a banana into 1 inch chunks and dip them halfway into the chocolate fondue style. Eat it right away or freeze it for a snack.

Nutrition:
Serving:1 Banana
Calories:190
Fat: 7grams
Cholesterol: 0mg
Protein: 2g
Carbohydrates: 36g
Sugars: 24g
Fiber: 4g
Sodium: 0mg

Athlete Profile: Jennifer Austin

"Yeah, there were horses, and a man on fire, and I killed a guy with a trident." While not 100% accurate,that line from the cult classic movie "Anchorman" was pretty much the general idea I had about Javelins when I joined freshman track in high school. Suit up, throw an awesome spear thing at someone, sit back down, get a medal. You could imagine my dismay when not only was there more to it, I was actually BAD AT IT. Though it looks simple enough, throwing a Javelin takes a lot more technique than just raw athletic ability or arm strength. So sadly my dreams of being the next Achilles or throwing a spear and kicking someone in a giant hole Greek mythology style lasted one full day. For the athletes lucky enough to even be good at it, avenues to show off that talent are pretty limited. Sure you can do it throughout high school and maybe college but like most sports the road ends there...unless you are elite. Once you are elite, a whole new door opens up with the possibility of competing in the Olympics. With the 2012 Olympics coming up, today I bring you Olympic track and field hopeful Jennifer Austin. If the last name sounds familiar she is the older sister of Dallas Cowboys receiver Miles Austin. The original Austin athlete, Jen, is a former Big East champion in Javelin and now has her eyes set on the 2012 Olympics trails. Like anyone else who knows the Austin family, being dedicated and a hard worker is just in their blood. Apparently, so does being a top notch athlete, although their father, Miles Austin II, hacks in basketball  (don't tell him I said that).Without further ado, Jennifer Austin.

The Single Best Cheap Secret

Ready for it?...
It's water! Yes everyone knows drinking water can do wonders for your waist but did you know drinking 16 ounces before every meal could help you lose up to 5lbs?
But to some people water is boring so spice it up.. Drop fruit or berries in your water to give it some zest without extra calories or sugar. Eat more fruits filled with water like oranges and apples (they both lower your bmi) or go body builder style, get a jug or water bottle and keep it with you at all times.

Athlete Profile: Myree "Reemix" Bowden

Vince Carter..Josh Smith..Nate Robinson..Gerald Green..Dwight Howard..Jason Richardson..Blake Griffin..I'd ask you what all these names have in common but you've probably already figured it out. Each person here has shown they have the athletic ability, creativity and in some cases put their name on the line to win the NBA DUNK CONTEST. Although recent contests have left some to believe that maybe the NBA doesn't hold the best dunkers in the world anymore. Today I got to interview one of the people making that claim look realistic. Enter Myree Bowden aka The Reemix.

Get Lean Quick Mens Diet (190-200lbs)

Here's a sampl diet for a 190-200 pound male looking to lose body fat. It can easily be easily tweaked for a heavier person by slightly raising the amounts or a lighter person by decreasing the servings.

Meal 1
8 egg whites
1 whole egg
1/2 cup oats
1/4 cup fruit

Meal 2
8 ounce chicken
1/2 cup cooked rice

Meal 3
6 ounce chicken
6 ounces potatoes
Salad or 1/2 cup veggies

Meal 4
1/2 cup tuna
1/2 cup rice
1/2 oz almonds

Meal 5
8 ounce tilapia
1/2 oz almonds
1 cup veggies

Meal 6
8 ounce turkey breast
Asparagus - 20 medium spears

Bron Brief: Chest Like Ken, Legs Like Barbie?

Go into any gym in probably the US and you'll see tons of guys doing chest and arms. From time to time you'll get a sprinkle of people doing legs but its rare and the ones who do are usually doing them wrong. Women do legs 24/7 but most tend to just sit on machines and open/close for 20 minutes then throw in a few kickbacks. Heck I've seen guys hold up the squat rack for a hour just to crank out some bicep curls. Why is this you ask? Because its hard to show of your leg muscles on a regular basis and...leg training IS HARD!!

A Berry-Good Smoothie

With the weather getting nice and sunny (sorry Alaska readers if I have any) chances are you'll be out and about more. That also leads to a higher chance of eating fast food junk. Even things like store bought smoothies can be bad. On-the-go smoothies are usually loaded with sugar and so many calories, you might as well just have a dairy queen milk shake (nice dairy queen plug). But don't (there goes the plug :( ) Make your own smoothies using this recipe. It's only 161 calories and loaded with antioxidants. Just toss. The ingredients in a blender and process until it's smooth. Lay out, drink and enjoy a healthy nice day.

Needs:
1 Cup of Berries (raspberries, strawberries, or blueberries)
1/4 Cup of Pomegranate Juice
1/4 Cup of Water
Half of a Banana
1 Cup of Ice
= Banging Smooth

Bron Brief: Building Better ABs

Million Dollar ABs Here We Come

People commonly think, "Hey if I do a million crunches every day, I'll have a 6 pack in no time." Wrong.. Your abs are like any other muscle in your body. By working them everyday you can over train them and actually set your beach body goals back a few weeks. Train them 2-3 times a week from all different angles through crunching and stabilization. Also use weights if you want them to really stand out.

P.S: Keep in mind, muscle definition like ABs is 90% diet...It takes 250,000 crunches to burn 1 pound of fat. Thats 100 crunches a day for 7 years. So in short you can do the greatest ab workout ever and if your body fat % is too high they will be the greatest abs hidden under layers of fat. So be careful what you eat.

"The important thing is to be able, at any moment, to sacrifice what we are for what we can become."