Anhski’s first sighting at the Las Vegas Pool Circuit.

No cardio since November.  HIT Training 2-3x per week at no more than 20 mins per session.

Much more from TMC now our busy work schedule is more under control.

Please visit us at our new site:

http://www.TheMuscleCouple.com

Returning visitors, please make sure to update your bookmarks.

The Muscle Couple  has moved the site to it’s own Unique Domain:

www.themusclecouple.com

We were very limited graphically and with the various plug ins available on this free WordPress domain.    

Please change your bookmarks to reflect the new site ASAP.  

All of the content has been moved over and we’ve changed the look and feel to make the  new site more “readable”.  We’ll be adding all kinds of cool features and tweaking the aesthetics in the near future to make it even better.   

We encourage your comments and feedback should you notice anything not showing up or reading incorrectly.  

As always, we appreciate your patronage and loyal following.

MIHWCS

Check out the site’s New Masthead and Artwork!  ALL PROPS TO KEITH!  Thank you for everything!

Long “slow relaxing weekend” ahead?   “Throwing some pics on the site”. 

The Muscle B Loves to Ride in the M3

The Dopest Doorman/VIP Security Guard in So Cal-BIG-Drew @ Suede

"A Found Picture of The Muscle Couple from WMC 09"

"MAYBE" this Guy is in Our Immediate Future?

Daddy and The Muscle B Hamming It UP!

We recently  migrated the site to an entirely new server and are ready to launch some incredibly exciting stuff!  

We want to especially thank Jason Greene aka  ”DJ GREENIE” from Denver for all of our IT Infrastructure and Support.    We also owe a BIG THANKS to Keith Capobianco of KJC Designz Las Vegas for The Muscle Couple logo and site layout.  Keith has been tweaking the Masthead and Header for the last couple of weeks and it LOOKS AMAZING NOW!

Both of them have been instrumental in taking this Blog to where it stands currently.  We couldn’t continue without them.

If any of you are looking for a WEB ARCHITECT and or DESIGNER, please get in touch with us.  Both of these guys are as good as it gets. We’ll have much more on these two SUPERSTARS in a future blog.

Enjoy your Holiday Weekends!

MIHWCS

But we’ve never discussed the MOST POWERFUL, FAT BURNING-BODY REDEFINING-PHYSIQUE ALTERING exercise there is?

TABATA INTERVAL TRAINING is the single most effective fat burning form of exercise a Human can perform.  And to top it off, you can do it in less than 15 Minutes every day!

Do This First Thing in the AM on an Empty Stomach 3-4x Per Week and Watch the Fat Melt Off!

So what is TABATA?

The Tabata Protocol–named after Izumi Tabata, Ph.D., a former researcher at Japan’s National Institute of Fitness and Sports in Kanoya–is:

“an interval routine consisting of six to seven 20-second full-speed sprints interspersed with rest periods of 10 seconds.”

The reason the Tabata Protocol is so effective are it’s effects on the CNS in improving both aerobic and anaerobic capacity.  Think of it as a form of Cardio training that improves both endurance and power.  A very rare and difficult feat to achieve.  For the average trainer, having both your Aerobic and Anaerobic system taxed this efficiently in such a short time does wonders for Fat Burning and elevating BMR(Basal Metabolic Rate)long after completion of the exercise.

The key to the Tabata Protocol’s effectiveness appears to be the short rest intervals between sprints. Conventional interval-training guidelines suggest keeping a 1:3 work-rest ratio. That is, your rest periods should last three times as long as the duration of your sprints. But the Tabata Protocol’s work-rest ratio is 2:1, which means your rest periods are only half as long as the time you’re working.

Trust us when we tell you there is nothing more effective in reducing bodyfat and redefining your physique in a shorter amount of time. Both of us have used it in two week increments to get into Contest ready conditioning(Sub 6.5%) from 10-12%.

<NOTE> This type of training is for people with a solid fitness base and not for the faint of heart.  Please consult your doctor or health care practioner before starting anything this challenging

If you think you’ve got what it takes to give this type of cardio training a try, here it is:

• Perform a five-minute warm-up by Running-Cycling or Elliptical at about 40% of your Max
• Perform Intervals by either- Running on a track or treadmill-Stationary bike or an Elliptical trainer
• Alternate 20 seconds of activity at full effort with 10-second rest periods.
• Each sprint-rest combo counts as one interval. (Do 4 initially progressing up to 7)
• After the intense section, do a five-minute cool-down in the same way you warmed up

Try to do four intervals at first, then gradually work your way up to seven.  Repeat the workout three to four days a week. Bam-that’s it.  You are done in less than 15 minutes EOD.  

To maximize your Tabata training here a couple of tips:

• Do it first thing in the AM on an Empty Stomach 
• Take a Thermogenic supplement (Fat Burner 15 minutes before)
• Also take 2gms of L-Carnitine with your Thermogenic

Jay has experimented with breaking up this workout into “2-A-Day Tabata’s” by doing 3 intervals in the morning and 3 at night.  The results weren’t much better than just doing one session EOD.

If you are in decent shape and are looking for quick results and noticeable improvement to your physique, give this program a try right away. 

As always, feel free to ask us questions or let us know how it’s going after a couple of weeks. 

And remember!  This isn’t easy by any stretch of the imagination. It takes willpower and resolve to continue.  Best of Luck!

MIHWCS

In fact for us to write about it, it has to be ONE KICK ASS VENUE!  Well, we’ve found it.

Suede Bar & Lounge in Downtown LA at the Westin Bonaventure is an oasis of cool-chic right square in the middle of the Downtown LA Corp workplace.  As they say right on their website:

“AS SEXY AS A VEGAS NIGHT__REFINED AS A FIVE STAR HOTEL”    

This Place Rocks!

A View of their Stylish Bar

In addition to their crowd jumping weekends, Thursday Night the Owners are bringing in a sophisticated-beautiful crowd who enjoy dancing and vibing to the Sounds of Progressive and Vocal House Music.  

It’s a very cool place to come and grab a drink after work or dinner to listen to some excellent tunes and people watch.  And if you’re single, I’m PRETTY CERTAIN the gene pool is of the highest quality.  

The staff is really sexy and their service is A+ across the board.  The decor is slick and the sound system  and acoustics are perfect due to the intimate nature of the venue.  In addition they also serve some delectable appetizers in case you need to grab a quick bite.

Currently they have an excellent crew of LA based House DJ’s led by Jaime Narvaez of Nectar Records.  I’m fairly confident the owners plan to become even more ambitious in luring some Headlining House Music acts as the venue gains more notoriety in THE SCENE of So Cal.

Come bye soon and check it out!  You won’t regret it!

Suede Bar and Lounge

404 South Figueroa Street Los Angeles CA, 90071 

213-489-3590

The View from the Behind the DJ Booth

MIHWCS

But what if it was becoming just as important to consume protein right before and during your training?  

It appears the latest research is showing just that.  There is a compelling body of evidence the right mixture of nutrients(notably Fast Acting Whey Protein and Simple Carbs), taken at key points in the skeletal tissue regeneration cycle, will optimize improvements in muscle tissue growth, strength, and enhance recovery from exercise.  There appears to be true synergy between these nutrients. Much of the data also confirms these nutrients, taken both before and after training, have a greater effect on lean mass and strength than when taken at other times of the day.

Additional recent studies and data have shown the most efficient way to stay in an anabolic state throughout your workout is to Consume 20-30 gms of FAST DIGESTING PROTEIN before you train.  The amino acids from the protein will stay in your bloodstream as you train helping to prevent muscle tissue catabolism or breakdown during your training.

So putting all of this together it appears there is a “Workout Window” before-during and after your training where your body is primed to absorb the nutrients provided by fast acting protein and simple sugars(carbs).  If you want to optimize your nutrition to gain muscle mass, strength and enhance recovery, it’s vital to consume this combination during this “window”.

So what is the best strategy to achieve this? 

You can utilize the:  

The Muscle Couple Mix 

Mix 35-70gms of high quality whey with 60-80g of high GI carbs (such as glucose, sucrose or maltodextrin, etc.,)in shaker bottle and carry it with you to the gym. Drink half before and during training, and the other half immediately following your workout. 

If you do this at every workout, you will be well on your way to ensuring you are taking advantage of the most cutting edge nutritional strategies available today.   There are even additional supplements  you could add to this concoction like Creatine, Glutamine and even Nitrogen Oxide stimulators.  Sounds like a topic for another Blog we’ll discuss in the near future.  

Have a great day!

MIHWCS

Nothing is more important to us than our concern for Alexandra’s care at all times.

There is no way Anh and I would be able to maintain our present fitness level and conditioning without the help and service of the kind women who work the Child Care facilities at our gyms:

• Golds Gym Pasadena-Kids Club
  
• 24 Hour Fitness Child Care

Both of these facillities are Zod-Sends for us.

We rarely trust anybody with the care of The Muscle B.  Thankfully both of these gyms have wonderful people working in them who absolutely love children.

The peace of mind Anh and I are able to gain 3-4 nights out of every week can’t be understated.  After a long day of work  or even a long day of  The Muscle B, being able to run to the gym and put Alexandra into the hands of willing-talented and qualified care givers for 60-90 minutes is incredible solace.  Being able to dedicate all of our energy and focus to our workout without cause for worry, is truly special to us.

We’d like to specifically mention Stella and Adella from the Kid’s Club at Gold’s Gym Pasadena.  Both of these women are like surrogate Grandmothers to Alexandra.  She genuinely enjoys being with them and Mommy and Daddy are ETERNALLY GRATEFUL for their care and concern.

If any of our readers are in a similar situation please don’t hesitate to contact us to discuss.  As we said previously, finding somebody reliable and qualified to watch your infant children is SERIOUS BUSINESS! And if you are as serious as we are about your fitness, you should investigate this fully.  Anh would never have been able to get her pre-pregnancy figure back in under 6 months without their help and support.

Here is a picture of Stella with Anh and The Muscle B at the Kids Club @ Golds Gym Pasadena.

Thank You Stella! We Love You and So Does Alexandra!

Have a great week Everybody!

MIHWCS

Don’t worry.  It’s a temporary thing.  

She has entered a stage where she drops to the ground, screams, crys and rolls over when she wants us to come get her.   It’s quite classic.    

This morning she cried in our bedroom for 20 minutes before we got out of bed to get her.  It’s so hard to let them cry when trying to teach them a lesson.  Such the little manipulator.

We are on our way to a Sunday Wedding in So Cal!  And it’s absolutely gorgeous outside.  We’ll take some pics and put em on the blog later!

Here are some recent pics of Alexandra.  

We are so lucky she is such a happy baby!  She also loves to exercise.  She will stand in the middle of our lifecycle while we pedal away.  AWESOME!  

The Muscle B is Happy With the Top Down and Her Hat On!

No Baby Every Personified a T-Shirt More!

Muscle B loves to Exercise and Is Never One to Miss A Photo Opp!

Sunday Funday!

MIHWCS

To Make The BB Storm Work-You Have to Be A Modding Expert!

In our constant need to tinker we thought it was best to highlight and share with our readers the best “Modding Sites” for Blackberry.  

When we refer to ‘Modding Sites’ we specifically discuss sites that offer access to the “latest and greatest”.  New Operating Systems,  Freeware, Links,  Applications, Accessories etc.  Because there are so many different Blackberry devices out there, we’ll just refer you to the General Sites and you can then search around based on  your Device Model.  

Without further adeiu:

The Best Blackberry Sites

• Crackberry.com    Great Information in their Daily Blog with updates about all things Blackberry
• Crackberry Forums     This use to be the best resource on the web for the latest and greatest enhancements to your Device.  It’s still worth a bookmark for your Blackberry.
• Blackberry OS   These guys are recently onto the scene and DEFINITELY have the BEST BETA OS FORUMS for the newest Operating Systems available for your Device
• Blackberry Forums  This site has been around for  a while and has some good discussion and information. 
• Pinstack    This site also offers a lot of excellent information for Smart Phone Users.  The Blackberry info is usually on point and bleeding edge.
• Fommy.com  This is your site to buy parts, Cases, Batteries, Chargers, Stands, Bluetooth Accessories etc.  Always check here for the lowest prices before buying anywhere else.

We hope you find this information useful in making your Blackberry the perfect PDA.

It’s a beautiful day in So Cal and it’s time to Drop the Top!

Enjoy your weekends wherever you may be!

MIHWCS