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Melissa Naulin Body Transformation week 6

Melissa Naulin Journey Back to Shape: Week 6

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Hi Girls
Welcome Back to Melissa Naulin Journey… in this video you will so much improvement

Click Below to Watch the Video of week 5

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Body transformation week 10

My Journey to A New Shredded Physique Week 10

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Hi everyone Here is the recap of week 10 getting tighter by the week. Please Leave me a comment below and let me know if this video series is helping you or inspiring you to get healthy and in shape.

My Journey to A new Shredded Physique Week 9

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Hardcore plyometrics workouts

Hardcore Plyometrics Workouts

NOTE: Don’t forget to grab my free BOOTY Workout at the end of this post. Click Here to Download the Free Video and learn the top 4 booty exercises you missing out on to get a great butt (This video will make a total difference in your butt workout)

 

Hardcore Plyometrics Workouts

Hi Girls Today I would love to talk to you about hardcore plyometrics workout and how hardcore you can make them. I always get tons of questions about these kind of workouts especially from the bikini competitors, but before i get into why what we do here is much more beneficial to you than the next plyometric workout let give you the meaning of a plyometrics workout. A Plyometrics workout is a training technique designed to increase muscular power and explosiveness. It was developed for olympic athletes. When designing a routine I always tend to bent the rules to make it more challenging without stepping out of the biomechanics… and this why i put together this great routine that will take your training to a whole another level. It’s a mix of Plyo exercises as well as functional movements. Your goal is to do it within 20 minutes.  

Hardcore Plyometrics Workouts

 

Workout tools : 

Dumbbell for the Burpee Curl : between 10 lbs – 15 lbs ( 5kg – 7.5 kg ) ( chose a weight you can do 12 reps comfortably)

WORKOUT DETAILS :

1 – ONE LEG GLUTE BRIDGE X 15 reps EACH SIDE

2 – TRIPLE SQUAT JUMP BURPEE X 10 reps

3 – HAND STANDS X 10 reps EACH SIDE

4 – MOUNTAIN CLIMBERS X 40 reps

5 – LEG LIFTS X 40 reps

6 – HAND WALK PUSH UP X 12 reps

7 – BURPEE CURL X 12 REPS

8 – TRICEPS DIPS X 20 REPS

9 – SPLITS JUMPS X 8 REPS EACH SIDE

AIM IS TO FINISH 3 circuits within the 20 minutes

Give it a try and let me know what you think ladies 

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Healthy Tuna Burgers

Cooking on A Budget: Tuna Burgers

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Welcome back to cooking on a budget video series, today we have our second recipe and it can be either Lunch where you can add some form of carbs like steamed rice or dinner where you take off the rice and just leave the salad. Please let me know what you think and don’t forget to share this post with your friends. Enjoy

Full Recipe Ingredients:
Ingredients
1 can of Pinto Bean drained
1 can of tuna drained
1/2 cup of red onion
1/2 cup of cilantro
2 eggs ( whole)
1/4 cup Feta cheese or Blue Cheese(optional)
1 teaspoon of chinese Chilli Sauce (optional)
1/2 teaspoon spoon Garlic seasoning
1/2 teaspoon spoon taco seasoning
Mix all ingredients together in a bowl make burger 4- 5 oz for women 7-8oz for men
Pan fry on medium heat 5 mins on each side

Salad
half head of your favorite salad
2 tomatoes
1/4 cup red onion (optional)
Balsamic Vinegar

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BLUE BERRIE SCREEN SHOT

Blueberries Banana Gluten Free Oatmeal Pancake

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Welcome back to cooking on a budget video series, today we have our first recipe and it’s a breakfast one. I love my pancakes girls and these are to die for…especially the chocolate sauce on the top.Please let me know what you think and don’t forget to share this post with your friends. Enjoy

Ingredients
Dry Ingredients
1 Cup Gluten free Oatmeal Flour
1 teaspoon of baking Soda
1 teaspoon of baking powder
Dash of Cinnamon
Wet Ingredients
1 banana
1 cup of blue berries
1. 1/2 cup of coconut milk
2 eggs
1 teaspoon of vanilla essence
1 tablespoon of lemon juice

How to:
1- Ground Oatmeal into flour add all other dry ingredients in one bowl.
2- in blender put all wet ingredients apart from blueberries and blend.
3- Mix dry and wet ingredient into a nice pancake thick mix

Griddle medium to hot .. poor mixture and add blueberries :)

The Coconut chocolate sauce
1- table spoon of coconut cream
2- 1/2 banana
3- teaspoon of cocoa powder
4- teaspoon of vanilla essence

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Cooking on a Budget Video 1 SS

Cooking On a Budget Video Series Video 1: Portion and Sizes

NOTE: Don’t forget to grab my free BOOTY Workout at the end of this post. Click Here to Download the Free Video and learn the top 4 booty exercises you missing out on to get a great butt (This video will make a total difference in your butt workout)

Hi everyone

Here is the first of many cooking videos I shot with my wife JAnnah Nezzar to teach all of you how to cook healthy meals on a budget. Whatever we do at home as far as cooking will be shared with you.
I think this will benefit many of you out there so please make sure you share this with your friends that way they can learn and become much more aware with what they consume in the kitchen.
This week we sharing the food we bought as well as the budget we had. We also teaching you the most important thing which is portion sizes.

Cooking an a Budget Video Series Video 1: Portion and Sizes

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MAXIMUM RESULTS

The Maximum Results Leg Workout

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The Maximum Results Leg Workout

Hi Guys

The Maximum Results Leg Workout Legs have always been everyone hated body part to train, because of the pain involved.

So I’m so sorry to say that Chicken legs syndrome is increasing every day in the gyms.The maximum results leg workout is a workout that you can really do in 30 minutes with great results and this is why I called it the maximum results leg workout. You see I have always loved doing legs, i will miss any weekly workout but leg day was a special day. You might call me crazy, but i use to be like many guys out there… I hated legs when I was 21 years old. But I knew that if I wanted to make it in the Pro scene I had to kill my legs to bring them to a competitive level.

God know how much I sweated under that heavy loaded bar in the squat rack, and how much I pressed on the leg press. This was when I was competing, but nowadays i train smart and different because i know i have to stay injury free to be able to train properly. So there is no point for me to squat or leg press heavy like I use to because, I’m not competing or trying to prove something. So putting together routines like the one I’m showing here on this video was a great discovery.

Freaky Leg Extension

So here is a breakdown read it then watch the video and make sure you subscribe to my mailing list for updates on what’s coming up
Click here to subscribe to my mailing list

Leg Extension : 4 sets x 15 – failure

Seated leg Curl :4 sets x 15 – failure

Adductors Machine: 4 sets x 15 – failure

Abductors Machine : 4 sets x 15 – failure

Leg Press : 4 sets x 15 – failure

Walking lunges : 4 sets x 15- 20 walks

Still Leg Dead lift : 4 sets x 15 – failure

Step Ups : 4 sets x 12 – 15 reps each side

Seated Calve Raise : 4 sets x 15 – failure

About ME : My name is Jamo I’m Former IFBB Professional Bodybuilder with 25 years of experience in the fitness and bodybuilding industry. I love helping people like you by giving them the best education on training and nutrition out there.

You free AB Workout is waiting for you. Click Here to Download the Free Video and learn some unique tips about ab training (This video will make a total difference in your ab training)

Squat for abig butt

What Every Women Should Know About The Squat

Trying to workout in a gym on monday is the worse day ever. Especially the dumbbell area it’s total chaos. Guys working chest and arms fighting over the mirror. Most of them big upper bodies and no legs. The sad thing is if you check the leg section it’s always empty. But things are changing girls are squatting more than guys. What every women should know about the squat is that it’s the most complete exercise if you do it right.

What  Every Women Should Know About The Squat

I shot this tutorial video with JamCore girl Brooke Mora to give you an insight on how to squat properly to get a great butt.

There is many ways to squat, but the best one if you looking to improve your butt is to be able to isolate your butt to do the work.

First and foremost you need to know that different stance will work different parts of the legs and butt. I’m going to make this as simple as possible for you to understand.

Stance one:  Hip Width

Overall this stance will work your legs and your butt at a percentage of 50/50

Stance two: Wide Stance toes pointing out:

This is what you looking for girls if you want to target your butt as well as your inner thigh. But make sure you go slightly below parallel.

Close Stance:

Will target mainly your front thigh.

Sets and reps scheme:

Well honestly from all the trials we did, medium to heavy weight at 12-15 even sometimes 20 reps will do the trick. As far as sets 4- 5 sets is plenty.

Whats important is not the weight as a matter fact, but the ability to isolate and work slow and focus. Also super setting 4 exercises or so will truly get you great results.

Below is the Video I shot with Brooke More to give you a deeper insight on how to squat like a queen.

Enjoy the workout and make sure you keep your form. In the mean time please share this blog with your friends and if you have any questions feel free to email me at jamo@jamcoretraining.com

About Me: My name is Jamo Nezzar I’m the Ceo of JamCore Training and creator of the popular New Me System Women’s Program. I’m here to help you get in the best shape of your life by providing you with the right tools that teaches you how to do it. 

Please Click here to subscribe to my mailing list for all future updates

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TOP 10 EXERCISES

The Top 10 Best Leg and Butt Summer Bikini Exercises

Hello girls

NOTE: Don’t forget to grab my free BOOTY Workout at the end of this post. Click Here to Download the Free Video and learn the top 4 booty exercises you missing out on to get a great butt (This video will make a total difference in your butt workout)

I spent the whole week end shooting Fitness professional Andrea Lowell. Together we put together what we think are the top 10 best leg and butt summer bikini exercises.

When training legs and butt experimenting these top 10 movements make sure that your form is perfect as it’s very crucial that you get the exercises right…something we make sure our followers always stick to prevent injuries.

The positioning of the exercises is a personal choice but if I was you I will stick to the order we shot them to.

Some of the exercises that you see here are part of the New Me System Women 6 weeks program that many of our followers are doing to get in shape.

How many times a week you should do the workout to get results?

I will suggest once every five days increasing your reps or adding weight ( meaning using dumbbells)

Here is a an example:

Beginners

3 Circuits x 5 – 10 reps of each movements

Intermediates

4 circuits x 10- 12 reps of each movements (Use Light Dumbbells 12 lbs – 15 lbs)

Advanced

5 circuits x 15- 20 reps (use Dumbbells 15lbs – 20 lbs)

Circuits mean moving from one exercise to the next.

Any questions email me on jamo@jamcoretraining.com

Please Share with your friends

Thank you Jamo

Here is the Video

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HOW TO ORGANIZE

How to Organize Your Fridge

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How to Organize Your Fridge and Keep Your Food Fresh

By Jamo Nezzar

I remember one day i was watching a chef at the cooking channel telling everyone how to organize their fridge to make sure everything stays fresh. I never knew that you could do that. To me a fridge is a fridge throw things in and that’s it. Believe it or not 40% of america waist food by forgetting it in the fridge or throwing it away.

Today I would like to share with everyone how to organize your fridge, with these simple tips.

How to Organize Your Fridge

Tip 1 – First and foremost to reduce the risqué of illness , keep the temperature at 40°F or lower.

Tip 2 – Top Shelf, the back of the fridge are the coldest store all the dairy products such as  ( Milk, yogurt) to protect them from temperature changes.

Tip 3 – Eggs keep them in their cartons DO NOT TRANSFER TO THE FRIDGE EGG CONTAINER as they absorb other smells keep them in the middle shelf.

Tip 3 – Deli meats always in the drawer, which is slightly colder than the rest of the fridge, if you don’t have a drawer keep everything in the bottom shelf tightly wrapped.

Tip 4 – Vegetables stay fresh longer with a bit of humidity, usually it’s the bottom draw. Tomatoes onions and potatoes  always keep them out in the fresh you will keep the flavor.

Tip 5 – Condiments they already high in vinegar and Salt, they are natural preservatives so they can stay at the door. This include salad dressings, ketchup mayonnaise ( if you using a healthy versions of course)

Tip 6 – Fruits bottom shelf where there is low humidity, use plastic bag . Do not keep them close to the meats.

Tip 7 : All Meats like chicken and beef can go in the bottom shelf, keep all meats tightly wrapped!

Tip 8 : Any pasteurized Juice, can be stored at then door. All fresh juices on the bottom shelf.

Great tip : Leave vegetables and fruit unwashed until you use them. Water promote mold and increase bacteria growth.

Left overs : Place sticky notes on each container with date and what was cooked.

Hope this help, leave a comment below.

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