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5 Caffeine Fitness Benefits

Go ahead, fill up that second cup of coffee. Turns out there are many caffeine fitness benefits!

caffeine fitness benefits
High Protein Vanilla Cinnamon Cappuccino

Caffeine is the most popular drug in the United States, especially as Americans look for new and convenient ways to boost their energy. There are several caffeine fitness benefits and lucky for us, there are many sources of caffeine:

  • Coffee
  • Tea
  • Energy Drinks
  • Chocolate
  • Pre-Workout Mixes
  • Yerba Mate
  • Guarana Berries

Protein Packed Vanilla Cinnamon Cappuccino Recipe

While some sources are higher in caffeine than others, it doesn’t matter so much where you get your caffeine from. It’s matters more how much you’re getting (although obviously 100 mg of caffeine from coffee is easier/healthier than eating 1 lb of chocolate to get your caffeine). As far as the benefits of caffeine for fitness results go, here are 5:

1. Decreased Fatigue Time

In a study done with strength and endurance training athletes (TBA), athletes reported feeling less fatigued in between sets. Caffeine consumption did not result in greater power output however.

2. Increased Alertness

The caffeine jolt from a cup of coffee or a pre-workout will increase alertness prior to and during workouts. This is particularly helpful when strength training and being aware of weight balance, and when switching positions quickly during endurance training.

3. Increased Metabolism

Caffeine is present in most fat burning supplement complexes, but the metabolism increasing effect of caffeine is only temporary. Where caffeine really makes a difference is by stimulating an individual to get up and get moving when they might otherwise feel sluggish and want to sit. The extra movement stimulated by caffeine is more likely to help burn extra calories as opposed to just drinking more coffee to try to burn fat.

4. Increased Focus

An athlete with more focus can accomplish a lot more. Caffeine enhances motor performance and cognitive performance allowing an athlete to focus on their immediate goal with greater intensity.

5. Decreased Recovery Time

Due to the vasodilating effect of caffeine, more blood and nutrients are able to rush to sore muscles allowing them to potentially heal faster or at the very least feel better.

4 Keys to Faster Recovery

The 4 Best Ways to Heal Sore Muscles

250-350 mg of caffeine is generally where you’ll experience these caffeine fitness benefits but it also depends on your tolerance. Some people can barely handle 50 mg of caffeine and are better off using a non-stimulant, amino acid based pre-workout drink. Other people barely feel 150 mg of caffeine and can handle two scoops of a pre-workout mix with no problem. I generally have 1 cup of coffee (~100 mg of caffeine) in the morning and 150-200 mg caffeine pre-workout from either black coffee or a pre-workout mix several hours later to experience the caffeine fitness benefits. You may need more caffeine, less caffeine, or no caffeine depending on your needs.

10 Different Ways to Do Push-Ups

Regular Push-Ups not challenging enough? Looks like you need different ways to do push-ups

Push-ups are certainly challenging for some people, but once you get good at them they become way too easy. If you can comfortably do 4-5 sets of 15 push-ups then it’s time for a change. Try these 10 Different Ways to Do Push-Ups:

1. Incline Push-up

Perform a regular push-up with your feet up on a bench, box, or any elevated surface. This places more stress on the upper chest and delts. The higher the incline, the more stress on the delts.

2. Medicine Ball Push-Up

There are a few variations of this. First, perform a standard push-up with your hands placed on medicine balls. Once that becomes easy, perform a push-up with both hands on medicine balls and both feet on medicine balls. Another option is to perform a push-up with one hand on a medicine ball and the other on the floor, stressing one pec at a time.

3. Bosu Ball Push-Up

Grab a Bosu Ball with the blue ball facing down, palms on the outside edges. Keeping your back straight and hips neutral, perform your push-ups slow and controlled. The Bosu Ball will throw your balance off placing more stress on the stabilizing muscles in your arms and chest.

4. Double Bosu Ball Push-Up

Once the Bosu Ball Push-Up becomes easy, place your feet on the center of a Bosu Ball (blue ball part facing down) and try it again. Now your lower body AND upper body will be out of balance placing more stress on your core and the stabilizing muscles in your arms and chest.

5. Spiderman Push-Up

Begin in a push-up position. As you lower your chest to your hands bring your left knee to the outside of your left elbow. Return to the starting position. Repeat this push-up by bringing your right knee to the outside of your right elbow.

6. Medicine Ball Passing Push-Up

Begin in a push-up position with one hand on a medicine ball. Complete the one-armed medicine ball push-up and once you reach the top of the movement pass the ball to your other hand. Repeat, completing push-ups and passing the ball back and forth from hand to hand in between each push-up.

7. Push-Up to Front Raise

Complete a push-up and at the top of the movement raise one arm so it is parallel with the floor and your body. Repeat and switch sides.

8. Push-Up to Side Plank

Complete a push-up and at the top of the movement turn your body perpendicular to the floor with your hand raised towards the ceiling. Repeat and switch sides.

9. Atomic Push-Ups (TRX)

Begin with your feet in the TRX and your hands in a push-up position. Complete a push-up and at the top of the movement, bring your knees in to your chest. Want to make it harder? Hold on to a Bosu-Ball while doing the push-ups.

10. Drop Set Push-Ups

You’ll need a partner for this. Begin in the push-up position and have your partner place 2-3, 25 lb or 45 lb plates on your back. Complete as many pushups as possible and have your partner remove one plate. Continue until you have no plates on your back and then continue doing push-ups at body weight until failure.

Check out my Instagram to find different ways to do push-ups and other exercises!

Top 10 Exercises for Women of All Fitness Levels

top 10 exercises for women

These exercises are great for sculpting the legs, triceps, booty and core, the most popular problem spots for women. Why is that? Because for most women, this is where your body tends to store fat deposits. Try adding these workouts to your routine to tone those problem spots and add 10-20 minutes of cardio after to melt the fat away.

My Top 10 List of Exercises for Women

  1. Box/Bench Step UpBox/Bench Step-Ups are one of my favorite ways to target the quads and glutes without any risk to the lower back muscles. Once you get good at these, try holding on to dumbbells for some extra resistance. I typically do 3-4 sets of 12-15 reps. Because it’s a single leg movement, it’s a little too risky to go very heavy (4-6 reps) so keep it body weight-light weight.
  2. Single Leg Dead LiftSingle Leg Dead Lifts are a great way to strengthen your hamstrings and glutes while also working on your coordination, core and balance. Keeping the weight relatively light, do 3-4 sets of 10-12 reps per leg.
  3. Lateral Box/Bench Step UpUnlike the instructions in the link above, you don’t need to add a knee-raise at the end unless you want to. Lateral Box Step Ups will place more stress on the glutes and vastis lateralis.
  4. Goblet SquatTarget your quads, core, shoulders (slightly) and glutes with Goblet Squats. You can do these with a kettle bell, dumbbell, or plate. Try adding 4 sets x 10 reps to your routine.

  5. Jump Squats Turn up your explosiveness with Jump Squats. Go for time or high reps completing either 30-60 seconds of nonstop jump squats or 20-30 reps. Want to turn it up a notch? Hold on to some light dumbbells or wear ankle weights and do it all over again.
  6. Stability Ball Hamstring CurlTest your balance while you sculpt your hamstrings with the Stability Ball Hamstring Curl. You’ll also hit your core and glutes with this effective workout. Try adding 3 sets of 10 slow and controlled reps to your routine.
  7. Rope Triceps Extension The triceps are a common problem spot on many women. Target them with Rope Triceps Extensions, keeping the elbow completely still and squeezing at the end of every contraction. You can try variations like 4 sets x 10 reps, 3 sets x 15 reps, 3 sets x 20 reps, etc. Toy around with them and see what works best for you!
  8. Leg RaisesFlatten your stomach by adding Leg Raises to your workouts. You can do them laying down or hanging (the more difficult version), 5 sets x 15-20 reps or until failure. Check out these Windmill Leg Raises on my Instagram
  9. Pistol BridgesAlso called Single Leg Glute Bridges, Pistol Bridges are a fantastic, weight free way to focus on targeting just the glutes. Try 3-4 sets x 12-15 reps, holding each rep for 1-2 seconds and really squeeze the glute at the end of the contraction. Turn up the intensity by placing a 25-45 lb plate on your hips.
  10. Plank VariationsPlanks are a fundamental, core building exercise. Once you get comfortable doing regular planks for 5 sets x 30 seconds, try changing up the plank. Here’s a list of different planks to try out once you get the basics down:
    TRX PlanksStability Ball PlankBosu TRX Plank Variations

Want really creative workouts? Check out my friend and amazing Personal Trainer & Coach Jess Nasuti on Instagram.