MMA 4 FIT LIFE

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Been gone for a long time. Haven't trained in 2 years, but am coming back to training. Gonna post my workouts on this page. You all are welcome to try em out, or just look.

5-Ingredient Char Siu Roast Pork - Made in an Air Fryer


Loose the oil and extra calories by cooking with hot AIR! Kitchen-tested this roast pork recipe in a NuWave air fryer. Used boneless pork loin sirloin chops and made sure to marinate them overnight for extra flavor. It can also be made in a traditional oven.
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Recipe link: https://www.spoonstix.com/single-post/5-ingredients-roast-pork-inspired-by-char-siu-recipe-in-airfryer
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Mimi Francis

- Potato Tomato Galette with Watercress


Vegetarian & Vegan
Recipe Link - http://www.kitchenepiphany.com/2017/05/potato-tomato-galette-with-watercress.html


Mimi Francis

Healthy Meal Time: For a nutritious and colorful lunch or dinner, try making a Buddha Bowl - just use a protein, a grain, some veggies and a sauce/dressing.


Look online for recipe ideas - the one made here by Admin Mimi Francis has chicken breasts, egg strips, multi-colored broccoli florets, quinoa/brown rice mix and pomegranate seeds. :)

Low Carb Breakfast Idea: Cheesy Kale Frittata
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Made with leftovers - 5 eggs, cooked chopped kale, 1/4 c. half & half, crumbled cooked bacon/turkey bacon, salt/pepper or salt-free seasoning to taste, Italian seasoning and about a cup of shredded cheese. Bake at 375 degrees until eggs were set (no jiggle) in the middle.

- Mimi Francis

Wide grip push-ups, knees up on a bench. Flat close grip barbell chest presses. Floor dumbbell fly's= 10 to 12 reps each, 4 sets. Standing barbell shoulder shrugs. Seated dumbbell shoulder presses. Seated lateral dumbbell raises= 10 to 12 reps each, 4 sets. Dips. Laying dumbbell hammers. Seated tricep extentions= 12 to 15 reps each, 3 sets. Use a weight that is challenging, except for the exercises of fly's. They can be strenuous on the delts , and rotators. So unless you train them a lot, you can be injured. Be careful, not cocky. Enjoy.

Something quick. Alternating dumbbell snatches= 10 reps each arm. Alternating reverse lunge to push-up= 10 reps. Full body crunches= 20 reps. That's one set. Do as many sets as you can, in 20 minutes. Choose a weight that you can manage, but not be too easy. But not too heavy, a movement like this can cause injury. So be careful, not cocky. Enjoy.

So went to Planet Fitness tonight. Incline dumbbell presses. 25lbs 2 sets 12 reps. 40lbs 1 set 12 reps. 60lbs 1 set 12 reps. Flat dumbbell fly's 3 sets 12 reps. Dumbbell pullovers 25lbs 1 set 15 reps. 35 lbs 2 sets 15 reps. Incline barbell presses 185lbs 3 sets 8 reps. Barbell shoulder shrugs 135lbs 3 sets 12 reps. Seated dumbbell shoulder presses 25 pounds 3 sets 12 reps. Lateral dumbbell fly's 20lbs 3 sets 12 reps. Barbell skull crushers 40lbs 3 sets 12 reps. Cable pulldowns 35lbs 3 sets 12 reps. Dumbbell extensions 25lbs 3 sets 10 reps. Setups 5 sets 20 reps.