Abdominal's + CLA

CLA

Conjugated linoleic acid

One of my favorite supplements is CLA. CLA is really good for targeting belly fat, on top and underneath your abdominal muscles, plus other benefits. Combining CLA with a good thermogenic, will burn more calories intra/post workout and will produce faster results. You should take around 4 CLA capsules a day. Two capsules in the morning and two before bedtime. It’s good to take in the morning, (take a multivitamin too) because your digestive system is really kicking and then before bed because it will burn throughout the night while you sleep. Another perk of taking the CLA before bed time is it won’t keep you awake. You will still sleep through the night without being bothered by a jittery feeling or restlessness. One of my favorite supplements. Try it out, let me know if you like it too!

Here is a good abdominal workout:

Exercise	Sets/Reps
Lying Leg Lifts	3x15
*Cheat up-Slow lower	3x10
Bicycle Crunches	3x20
Scissor kicks	3x15
Mason Twist	1x50-100

*Cheat up Slow lower: raise yourself any way you can, (for example, throw your hands over your head to generate momentum). Whatever you choose, just don’t aggravate your neck or back. Then lower yourself at a slow tempo. When your angle gets harder go even slower to really target your abdominals.

If you have any questions about what the exercises are, add it in the comment box below and I’ll be more than happy to explain! J Train hard!!

Earn your body!

--Blythe Thompson 

Recently and Home Workout

So I’m clearly not super great at posting. I apologize about that. But what I’m going to try to do is post bi-weekly newsletters and updates! Hopefully with a busy and stressful life I can do that!  Lately I’ve had friends, family and even strangers ask me about fitness, working out, nutrition, etc. It's been a great respect and honor to have others trust my knowledge in these fields. Therefore, thank you. I will continue learning to ensure that I can give you all the information you need to succeed.

As of this past year I’ve decided I am going to figure compete! Hopefully one day being sponsored by a supplement company, such as Dymatize or Cellucor, etc. and even possibly becoming Pro. But as of now, just a personal investment into the sport. It takes a lot of hard work, dedication, discipline, and focus to accomplish this. If you would like, follow me with my training and eating here, I could definitely use outside support and motivation! I’ll be posting updated information, pictures, workouts, and recipes here too. This is going to be a lot of fun!

For now though, here is a simple yet sweat drenching workout you can do from home:

Beginner level, full body workout, kettle bell and bodyweight
5 cycles: add 10 reps each time

Exercise Reps Bodyweight Squat 10-50 Push Up 10-50 *Sprint 20-30seconds Burpee 10-50 Kettle bell Swing 10-50 *Sprint 20-30seconds Lying Leg lifts 10-50 Bent Over Row 10-50 *Sprint 20-30seconds One Arm Snatch 10-50 Bodyweight Lunges 10-50 *Sprint 20-30seconds Rest 1 minute, repeat *The Sprint can be done outside but if not outside, variations are: a Fast Jump rope, fast High knees, or treadmill if available, and if you know what mountain climbers are, those can be done as well.

Earn your Body!

--Blythe Thompson