#PTS Tip of the day pt.2!

#PTS Tip of the day: When you look in the mirror and see no change, and still keep faith, knowing that in time you will get there if you stay focused and on track with eating clean and training hard thats the difference between those who succeed and those who fail. www.preservingthesexy.com

www.preservingthesexy.com

#PTS Tip of the day!

#PTS Tip of the day: Exercise to be fit, not skinny! Eat to nourish your body! Always IGNORE doubters and unhealthy examples that were once feeding you negative! You are worth more than you realize! www.preservingthesexy.com

www.preservingthesexy.com

Why is balance training important?

By training to develop greater balance, you will recognize improvements in coordination, athletic skill, and posture. This in turn should result in fewer injuries and greater stability.  Through a complex system of environmental feedback, cues from the bottom of your feet, the relation of your inner ear to gravity and what you see, your body senses which muscles to activate or deactivate to maintain your desired position.  When the information received is too complex to translate, the system gets overwhelmed and you lose your balance.  With balance training, you can master what once seemed like impossible tasks—just like you did when you first removed the training wheels from your childhood bike or made it to the bottom of the bunny hill the first time without falling.

 

Pic of the students at National Personal Training In Orlando practicing balance training!

 

New PTS BootCamp location & equipment! Whooeewww!

How often does the PTS Boot Camp meet?



PTS Boot Camp participants meet three days a week ( Mon., Wed., & Sat. ) in Orlando at the Falu’s Bodacious School of Dance. Located: (* 875 Woodbury Road Suite 107 Orlando, FL 32828 *) All participants are expected to arrive on time. PTS Boot Camp starts promptly and ends promptly. No exceptions or delays will be made for latecomers.

What do you need to bring? 



When you come to PTS Boot Camp, bring the following items: Comfortable workout attire, a water bottle, running shoes, and the mindset to achieve more! If you have questions, please call 407-256-0923 or 407-257-3119.

Days and Prices:
Days:Monday, Wednesdays, Saturdays
Time: Monday & Wednesdays: 6:00am Then Saturdays 11:00am
Single Session: $10.00 per person
Monthly Session: $85.00 unlimited with PTS Boot Camp Shirt

 

 

www.preservingthesexy.com

Today at National Personal Training Institute in Orlando we teach the students/future certified personal trainers the science behind Interval Training.

Interval training is a type of physical training that involves bursts of high-intensity work interspersed with periods of low-intensity work. The high-intensity periods are typically at or close to near-maximum exertion, while the recovery periods may involve either complete rest or activity of lower intensity.
Interval training can refer to organization of any cardiovascular workout (e.g. cycling, running, rowing, etc.), and is prominent in many sports’ training. It is a technique particularly employed by runners, but athletes from several backgrounds have been known to use this type of training.

Are you interested in getting your Kettle Bell Certifications?

Hello Ladies and Gents! Are you interested in getting your Kettle Bell Certifications? Well, here at National Personal Training Institute in Orlando Florida we have some dates still open to register for the class. I suggest booking the class asap because they are known to fill up and sell out. Here are the days for the Kettle Bell Certification classes: 

3/11/12
5/6/12
7/15/12
9/16/12
11/18/12

 

Did you know that here in Orlando Florida at National Personal Training Institute we have a certification course for Suspension training!

Suspension Training! What is Suspension Training? Suspension Training is a type of bodyweight exercise in which a variety of multi-planar, compound exercise movements can be performed. These are done with the aim of developing strength, balance, flexibility, and joint stability simultaneously. Suspension Training can be considered a type of resistance training. Did you know that here in Orlando Florida at National Personal Training Institute we have a certification course for Suspension training! We have some dates still open to register for the class. I suggest booking the class asap because they are known to fill up and sell out. Suspension Class Dates:

2/19/12
4/15/12
6/10/12
8/5/12
10/14/12
12/2/12

 

The pain of being unhealthy is far worse then the pain of working out!

Ladies & Gents, Today I woke up at 5am to train. Then helped instruct 66 students at my job at National Personal Training Institute for 8 hours. Got in my cozy car drove home & parked. Paris runs up to me gives me a kiss then signals me to feed her. I walk over to her food area to feed her & to my surprise she is out of food. So I go to grab my keys to drive to store & pause! Hold on! I am Mr. PTS! I lead by example! The closet store is 1.5 miles away! I will walk & get in a good cardio exercise just doing a simple chore. What is the moral of the story you ask? The pain of being unhealthy is far worse then the pain of working out! Motivation, Dedication, & Inspiration! Preserving the Sexy!

Me Walking:

It’s here!!! The new Preserving the Sexy Podcast Part 12!

Ladies and Gents it’s here!!! The PTS podcast part. 12! That’s right PTS Part 12 is ready for free download!!! Thank you guys for making the Preserving the Sexy Pod Cast Top 10 in the world in Health and Fitness on iTunes and PodOmatic! The downloads from all over the world are so high that we where required to upgrade or subscription package because of the amount of traffic coming in! WOW!!! DOWNLOAD IT NOW!!!!

iTunes here: http://itunes.apple.com/us/podcast/preserving-the-sexys-podcast/id412795754

PodoMatic: http://preservingthesexy.podomatic.com/

www.preservingthesexy.com

No one ever works out and REGRETS it. It will hurt and it will take time but it’s well worth it! Before Pic!

No one ever works out and REGRETS it. You never go for a run, and then when you are finished wish you would have just stayed home. You never climb a mountain, get to the top and say, I should have just been content to stay where I was. The proof is in the pudding! I found an awesome before pic. If I can do it so can you. “PTS” Preserving the Sexy!

www.preservingthesexy.com

www.preservingthesexy.com

I finished my first week of testing students at National Personal Training Institute!

I finished my first week of testing students at National Personal Training Institute! They did great! It is such a great feeling to be able to train clients to get healthy and to motivate them to respect their body and life. I now get to train and instruct 66 students on top of that! The NPTI students are the first defense in health care. It makes me speechless and give me goose bumps to have such an impact. I am humbled and proud to be a health a fitness professional and will continue to inspire, motivate and dedicate myself to help people and students to PRESERVE THE SEXY!

We kicked their butt in the challenge today. Josh the head instructor and I vowed never to let the students beat us in our fun fitness challenges.

NPTI Students www.preservingthesexy.com

National Personal Training Institute has added another Instructor! Guess Who?

Ladies and Gents, not only do I get to help and motivate clients with their personal fitness and health goals I am now excited to announce that I am now part of the National Personal Training Institute staff and team of highly skilled instructors and trainers that are devoted to help teach & instruct new students that are going to school to become professional and top of the top personal trainers. The National Personal Training Institute teaches comprehensive fitness courses designed to further knowledge in areas such as body building, exercise physiology, weight management, weight training and personal training.

I am very grateful and excited for this new opportunity for the Preserving the Sexy movement! Stay tuned for more updates and health and fitness tips.

Fitness is a Journey Not a Destination!

Ladies and Gents, I was cleaning up my office and I found the contract I signed when I started my weight loss journey back in 2005! It was an awesome find. I signed up at La fitness back in 2005 at 265 pounds ready to take my life back and during the process I fell in love with health and fitness and making this a lifestyle. In my weight loss journey, I’ve lost 100 pounds and counting. I’ve kept over 100 off for over two years and continue to lose fat and gain muscle. What I discovered was that sometimes things worked for me for awhile and then I needed to change it up a bit. Then I would find a new tip or trick that would work better.To think that we will arrive at a state of fitness perfection one day and stay there without continuing on our journey, is a dream. You have to maintain your healthy lifestyle in order to maintain those results. So don’t give up it will not be easy. I have been doing this for 7 years and I got so much more to grow and learn so don’t think of your health as a destination but as a journey. Good luck on your journey. Remember it is your personal journey, so take what you want and leave the rest behind.

Original Contract I signed back in 2005.

PTS BootCamps! Change your life now! What are you waiting for?

The New Year Resolution PTS Boot Camp has arrived. Join an innovative, non-stop, no-holds barred boot camp 3 days a week.

Why should I participate in the PTS Boot Camp? 



If you enlist in PTS Boot Camp, you will make a dramatic improvement in your physical and mental well-being. You will begin to acquire a completely new body that will no doubt make you proud!

 You’ll also meet great people who share your same passion for developing a healthier body and mind and you will be finished with your training sessions before the rest of the world has even begun their days!

How do I keep you motivated?



Motivation is probably the biggest key to your success. My course is continuously altered to keep your motivation levels high. No two workouts will ever be the same! Not only is this the mark of a well-designed program, but it also prevents the boredom that many people experience after committing to a long-term fitness regimen.

How often does the PTS Boot Camp meet?



PTS Boot Camp participants meet three days a week ( Mon., Wed., & Sat. ) in Orlando at the Falu’s Bodacious School of Dance. Located: (* 875 Woodbury Road Suite 107 Orlando, FL 32828 *) All participants are expected to arrive on time. PTS Boot Camp starts promptly and ends promptly. No exceptions or delays will be made for latecomers.

What do you need to bring? 



When you come to PTS Boot Camp, bring the following items: Comfortable workout attire, a water bottle, running shoes, and the mindset to achieve more! If you have questions, please call 407-256-0923 or 407-257-3119.

Days and Prices:
Days:Monday, Wednesdays, Saturdays
Time: Monday & Wednesdays: 6:00am Then Saturdays 11:00am
Single Session: $10.00 per person
Monthly Session: $85.00 unlimited with PTS Boot Camp Shirt

www.preservingthesexy.com

___________________________________________________________________________________________

Personal Training

My first concern is your personal health and fitness goals when designing your program. I want to help you make lifestyle changes in order for you to receive benefits for years to come. I use more than traditional machines when developing your routine. We use balance boards, stability balls, medicine balls, and bands to add functional training and variety to your workout.

Personal training packages provide you with an initial consultation to review your health history. Initial assessments include blood pressure, body fat and circumference measurements. Your program will be developed based on your individual information.

What are the benefits of Personal Training?

Personalized attention geared to your individual goals
Motivation to keep you consistent
A safe and effective exercise program
Increased energy and stamina
Improved endurance, flexibility and strength
Reduced body fat
Enhanced health and lifestyle!
Train for a specific sport (BasketBall, Golf, Football, Baseball, Soccer and Tennis).

Personal Training Fees?

Personal Training (60 min)
$50/hour – does not include classes or gym membership
Monthly Packages Are Available – Call For Details 407-256-0923
ASK ABOUT OUR SEMI-PRIVATE PERSONAL TRAINING SESSIONS – BRING A BUDDY AND SAVE.
Location: Falu’s Bodacious School of Dance (* 875 Woodbury Road Suite 107 Orlando, FL 32828 *) 407-256-0923

PTS Boot Camp Instructor: Luis Lopez, A-CPT

Advanced Certified Trainer: Luis Lopez, A-CPT (Mr. PTS)

Advanced Certified Personal Trainer Call me Luis Lopez, A-CPT!

Ladies & Gents, I dont know if you remember I took my exam at Valencia from the Training & Wellness Certification Commission to higher my education and to show my up most upmost professionalism and knowledge and that I am one of the most passionate personal trainers in the world. I did pass the exam and I am now Luis Lopez, A-CPT. This certification represents the value you have put on your career as a personal trainer, your education and the public you will be working with. The certificate shows your dedication to the profession and wanting to bring it to higher standards and lend credibility to the profession.

TOP TIER CERTIFICATION: The TWCC exam is among two other top tier personal training exams. The TWCC-ACPT, NSCA-CSCS & ACSM-HFI certifications require the most amount of prerequisites and education in order to be a certified personal trainer. The TWCC-ACPT, NSCA-CSCS & ACSM-HFI certifications require the most amount of prerequisites and education in order to be a certified personal trainer. All of these certifications are accredited by NCCA and require forms of higher education. Accordingly, personal trainers will have the expertise and prolonged know how in order to better assess you and any preconditions.

Is music an ergogenic aid in training? R.I.P to my iPod Classic!

Listening to music during exercise can positively affect both your mind and body, which can in turn contribute to a more successful workout session. By choosing motivational and/or upbeat tunes, you may even experience greater exercise endurance. This is why!

Psychological Effects

Music affects the mind in a number of ways when you are exercising. This include the fact that music can be distracting, drawing your attention away from your pounding heart and sore muscles. Your body will responds to music before your mind. When your hear the beat, this can stimulate your heart rate. As your heart rate speeds up, this increases your breathing. Your body will start working harder and faster to match the pace of your body. This is because the body naturally syncs itself to the beat of the music, allowing the heart and lungs to work less hard.

Arousal

Music alters emotional and physiological arousal and it can be used before competition or training as a ergogenic aid or as a sedative to relax and amp up or bring down feelings. Most athletes use loud, upbeat music to amp up and softer music to bring them back down. Same will go for your clients.

Acquisition of Motor Skills

Scientific studies have shown that music can have a positive effect on stylistic movement in sport. There are three reasons for the enhancement of motor skill through music.
Music replicates forms of bodily locomotion.
Lyrics can reinforce essential aspects of a sporting technique ( Example) The Song Salt and Pepper – Push it can help a shot putter to push to shot instead of throwing it.
Music makes the environment more fun allowing the body free movement with rhythm .

Motivation

Recent research in sports settings has indeed found that music promotes flow states. Flow State: is the mental state of operation in which a person in an activity is fully immersed in a feeling of energized focus, full involvement, and success in the process of the activity. In regular terms: THE ZONE!

Selecting Music for Sport and Exercise

Type of Activity: What Kind of excersie!

Intensity of Activity: How hard is the exercise!

Delivery of Music: MP3 Player, PA System, Boom Box Etc.

Selection Procedure: What types of music?

Conclusion
Music is an often untapped source of both motivation and inspiration
for sport and exercise. It is important to remember that musical preference is very personal. That is why I have not suggested any to prescribe to your client. That is entirely your decision and theirs.

However you know now that music can help Psychologically, Through Arousal, Acquisition of Motor Skills and finally through Motivation!

Also wanted to bring to your attention if your training is at 85% of aerobic capacity or (VO2max), listening to music will not make a difference in your training. The bottom line music is great aid for all training expect exercises over 85% of VO2 max! Scientist state it is because of stress on organs and brain that music can’t sync with body movement at that rate.

References

Karageorghis, C. I. (1999). Music in sport and exercise: Theory and practice. The Sport Journal, 2(2). Retrieved March 28, 2007, from http://www.thesportjournal.org/1999Journal/Vol2-No2/Music.asp

Chen, P. (1985). Music as a stimulus in teaching motor skills. New Zealand Journal of Health, Physical Education and Recreation, 18, 19–20.

Jackson, S. A., & Marsh, H. W. (1996). Development and validation of a scale to measure optimal experience: The Flow State Scale. Journal of Sport & Exercise Psychology, 18, 17–35.

Deeth, I. P. (2002). Effects of motivational and oudeterous asynchronous music on perceptions of flow [Abstract]. Journal of Sports Sciences, 20, 66–67.

Spilthoorn, D. (1986). The effect of music on motor learning. Bulletin de la Federation Internationale de l’Education Physique, 56, 21–29.

Run to the Beat: London’s Half-Marathon (n.d.). Music: The Science behind Run to the Beat. Retrieved July 3, 2008, from http://www.runtothebeat.co.uk/music.html

R.I.P To my old work out helper Mr. iPod Classic. If anyone wants to buy me one for my 30th Bday coming up in 3 weeks feel free! LOL

What is Speed Blast you ask? Well, let me break it down for you!

Ladies and Gents, I am a certified Speed Blast Instructor! What is Speed Blast you ask? Well, let me break it down for you! Speed Blast deals with linear speed and sports specific speed development using scientifically robust training systems.

What is speed? It is the movement distance per unit of time and is typically quantified as the time taken to cover a fixed distance (Altug et al 1987). Factors Affecting Speed: Genetics, Flexibility, Fatigue, Technique. Components of Speed: Stride length & Stride frequency

Speed Training
Practising moving and accelerating faster helps to condition the neuromuscular system to improve the firing patterns of fast twitch muscle fibers. Two variations of basic speed training are assisted and resisted speed training. Assisted training (also called overspeed training helps to improve stride frequency. Resisted speed training helps to improve speed-strength and stride length. 

 

Agility Training
Most team sports consist of very few movements that occur only in a straight line. Nor do those movements occur at a fixed pace or for a fixed length of time. Agility and quickness training improves an athletes ability to change direction, brake suddenly and perform sport-specific skills with speed and dexterity.

Compare speed training to strength training for a moment. A sport-specific strength training program will first aim to develop basic strength. This is on the premise that a solid base of strength offers greater physical potential to work with when converting it to sport-specific strength later on. Basic speed training along with power training maximises the athletes ability to move rapidly. Agility training helps an athlete to apply their speed to sport-specific scenarios.

 

How do we develop Speed?

The technique of sprinting must be rehearsed at slow speeds and then transferred to runs at maximum speed. The stimulation, excitation and correct firing order of the motor units, composed of a motor nerve (Neuron) and the group of muscles that it supplies, makes it possible for high frequency movements to occur. The whole process is not very clear but the complex coordination and timing of the motor units and muscles most certainly must be rehearsed at high speeds to implant the correct patterns.

Flexibility and a correct warm up will affect stride length and frequency (strike rate). Stride length can be improved by developing muscular strength, power, strength endurance and running technique. The development of speed is highly specific and to achieve it we should ensure that:

• Flexibility is developed and maintained all year round
• Strength and speed are developed in parallel
• Skill development (technique) is pre-learned, rehearsed and perfected before it is done at high speed levels
• Speed training is performed by using high velocity for brief intervals. This will ultimately bring into play the correct neuromuscular pathways and energy sources

When should speed work be conducted?

It is important to remember that the improvement of running speed is a complex process that is controlled by the brain and nervous system. In order for a runner to move more quickly, the leg muscles of course have to contract more quickly, but the brain and nervous systems have to learn to control these faster movements efficiently. If you maintain some form of speed training throughout the year, your muscles and nervous system do not lose the feel of moving fast and the brain will not have to re-learn the proper control patterns at a later date.

In the training week, speed work should be carried out after a period of rest or light training. In a training session, speed work should be conducted after the warm up and any other training should be of a low intensity.

 

 

Speed Blast Hurdles

Speed Blast Resistance

Speed Blast Football Shuffle Resistance

Speed Blast BasketBall Resistance

Congrats to the new certified professional trainers from NPTI!

Ladies and Gentlemen welcome to the world the new batch of certified personal trainers graduating from National Personal Training Institute which is the #1 school in the world for personal training. Good luck and make sure you guys take over the world in Health and Fitness.

 

www.preservingthesexy.com

Breaking news! The Preserving the Sexy PodCast Pt.11 is out &! Download now free!

Breaking news!!! ENERGY! ENERGY! ENERGY! The new Preserving the Sexy Pod Cast is available for free download!!! Download now the PTS.11 on: iTunes here:http://itunes.apple.com/us/podcast/preserving-the-sexys-podcast/id412795754 or PodoMatic: http://preservingthesexy.podomatic.com/ www.preservingthesexy.com

Top 5 Fitness Tips during the Holidays!

My top 5 tips:

#5 Do not over eat.

#4 Do not get to busy to train.

#3 No skipping meals to eat one big holiday meal.

#2 Enjoy the Holidays but don’t over drink and pack on the alcohol pounds.

#1 Remember eat well, drink light, train regularly, don’t let a slip turn into a slide and enjoy a healthy, happy holiday season.

My advice is simple: Stop over-reacting! Relax and enjoy the season. Spend quality time with the people you love, and love the people you’re with. Don’t beat yourself up with fearful dieting. Preserve your Sexy! “PTS”

www.preservingthesexy.com

 

Most people look at fitness in an incorrect way.

The main problem is that most people look at fitness in an incorrect way, and that’s why they give up. You can’t look at diet or exercise as a short-term ordeal because you want to fit in your wedding gown or because it’s beach time. It must be seen as long-term lifestyle changes. Some people start dieting and exercise and become an extremists. They try to work out 2 times a day, 7 days a week, and start a crazy diet. They hurt themselves or get sick then get discouraged and out of shape again. The only way to get in shape, and more importantly stay in shape, is by accumulating significant, but livable improvements to your lifestyle over time. Eating healthy & exercising has to become a habitual thing you do. I am still growing and learning and improving slowly. I can say I have finally came to peace within my self that the results I want will take time and years but seeing the results are so well worth the wait. Do not give up! Push through and Preserve the Sexy.

www.preservingthesexy.com

I PASSED! I AM NOW AN A-CPT! ADVANCED CERTIFIED PERSONAL TRAINER!

Ladies and Gents, I just passed my exam at Valencia and now among the most educated and experienced professionals in the personal training industry. A-CPT’s are trusted around the nation to provide an excellence and a standard by which to lead and form the future of health and fitness.

www.preservingthesexy.com

Breaking news! The new Preserving the Sexy T-Shirts are in! Get them before they sell out!

Ladies & Gents! Breaking news! The new Preserving the Sexy “PTS” workout T-Shirts are in! Get them before they sell out for $15.00

Men’s Sleeveless & Woman’s V-Neck

www.preservingthesexy.com

CONGRATS TO THE PTS TEAM! THOMAS & DEJA NIXON & NATASHA JONES ON FINISHING THERE OUC 5K CHALLENGE! CHECK OUT THE PTS SHIRTS!

Congrats to Thomas & Deja Nixon & NaTasha Jones on finishing there OUC 5k Challenge! You guys are inspirational and I thank you for taking your life back and showing that health and fitness is the greatest wealth!

PTS TEAM: Thomas & Natasha

www.preservingthesexy.com

OUC 2011 RUN

What is Cross fit? Is it worth all the hype?

What is Cross fit Ladies and Gents? CrossFit is a strength and conditioning brand that combines weightlifting, sprinting, gymnastics, powerlifting, kettlebell training, plyometrics, rowing, and medicine ball training. CrossFit contends that a healthy, fit person requires proficiency in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. It defines fitness as increased work capacity across all these domains and says its program achieves this by provoking neurologic and hormonal adaptations across all metabolic pathways.CrossFit athletes run, row, jump rope, climb rope and carry odd objects. They frequently move large loads quickly over short distances, and use powerlifting and Olympic weightlifting techniques. CrossFit athletes also use dumbbells, gymnastics rings, pull-up bars, kettlebells, and many bodyweight exercises. In this article you will learn the good the bad and the ugly of cross fit. I personally love the totally body multi joint exercise but it has to be done right and not timed and safe. So read the article and you make your own decision. Preserve your Sexy!

Support:
Dr. Tony Webster of the Pacific Institute for Sports Medicine at Camosun College in Victoria, British Columbia suggests CrossFit be used “safely and sensibly” and finds some support for the program in current academic research: “It’s safe to say that a CrossFit-style program performed three-to-five times per week will almost certainly provide a weekly dose of “vigorous” aerobic exercise that will easily satisfy current public-health guidelines. More and more research studies are demonstrating the efficiency of shorter high-intensity exercise bouts in improving not only fitness but also a whole range of health markers. In fact, plenty of scientific evidence suggests vigorous activity has inherently greater health benefits than moderate activity. Used safely and sensibly, I believe CrossFit has potential not just to change people’s lives, but also to change the fitness industry for the better.” The editors of PureHealthMD writing for Discovery Health Channel found CrossFit “equals better fitness and stronger muscles in a more reasonable amount of time” compared to trying to “build muscle and get in shape by spending 60 minutes or more in the gym several days a week…” Their conclusion was that the program “is a different type of exercise routine …a well-rounded and very efficient way to achieve a higher level of fitness …that does not need a whole lot of fancy equipment, but does offer a nice variety to keep the interest level up and provide the challenge needed to keep the exercise fun.

Cross fit Criticism:
Seemingly random programming – The workouts of the day bounce around in a seemingly random fashion. Per strength coach Alwyn Cosgrove: “Another one was 30 muscle-ups. And if you can’t do muscle-ups, do 120 pull-ups and 120 dips. It’s just random; it makes no sense. Two days later the program was five sets of five in the push jerk with max loads. That’s not looking too healthy for the shoulder joint if you just did 120 dips 48 hours ago.” Hello, injury.

Dangerous loading protocols – As an example, one workout of the day required 30 reps of the power snatch at 135 lbs. The snatch is an explosive Olympic lift, which I would never program for over 5 or 6 reps per set due to the technical complexity involved. It’s just too hard to maintain your form past that point. Likewise, the above 6 reps of 225 lb deadlifts is out of reach for many. Hello again, injury.
Lack of progression – Due to the “never repeating” nature of the programming, it is difficult, if not impossible to track progress in major lifts. How do I know my strength or speed is improving if I never repeat a protocol? Most strength coaches and trainers agree that some form of measurable progressive overload is crucial.

Difficult personalization – While Crossfit claims its workouts are highly personalize-able, the resources for people unable to perform the standard WOD are slim. In fact, the Crossfit FAQ explicitly states that only those with “exposure to Olympic weightlifting, powerlifting, and gymnastics” should attempt the WOD right away. Really? Who has that kind of experience? They say they are working on an exercise substitution list, but it doesn’t appear to be available. The truth is, no single workout of the day could possibly address the needs of all (or even most) people effectively or safely. The amount of customization required basically results in entirely different workouts.

Efficiency – While it may be fine for already-fit police officers looking to get more fit, the Crossfit workouts of the day are not the most efficient ways to reach most goals like fat loss, muscle growth, maximum strength, or maximum speed.

Wrap-Up:
Cross fit is a pretty good protocol for certain people, specifically people who are already quite fit and looking to improve their all-around fitness and performance: some strength, some speed, some muscle, some fat loss. If you are that person, get after it. However, anyone focusing on one or two goals specifically, or anyone who is not already pretty advanced in the gym, would do better looking to programs more specifically tailored to his or her goals and skill levels.

“ARTICLE BY WARREN FIT FINITY”

Video of Cross fit:

www.preservingthesexy.com

Story of my life every morning before the gym! #PTS

This picture pretty much sums up my 5am morning battle Monday through Friday before, during and after training! LOL Thank God that he allows me to pull through it and allows me to train with such great inspirational people! Remember world nothing is going to be easy when it comes to working out and taking care of your self. If it was easy everyone would do it! So preserve your sexy and lets inspire the world for change!

www.preservingthesexy.com

They are in!!! The new PTS Shirts! Get them while they are in stock!

Ladies and Gents, Do not hesitate on getting the new PTS Preserving the Sexy workout shirts. They will sell out very fast not only will you be preserving the sexy in the gym and adding years to your life but you will be stylish in the process. The price is the same $15 per shirt. Take a look at the men and women PTS shirt.

The top picture is front & back for mens sleeveless shirts.

The bottom pic is the women’s front and back v-neck shirt.

I will be Speed Blast Training Certified December 10th 2011!

Ladies and Gents, Are you an athlete or have kids that need help in making a sport specific team? Well, in December I will be a certified Speed Blast trainer! I will be able to train you or your kids specifically for a certain sport. I will make sure you or your child is performing at the top peak. What is Speed Blast? Is it accredited by the best of the best and the top of the top? YES! Here is a little something about Speed Blast and some footage and pics of whats in store!

Speed Blast Training is an accredited course by the NSCA, NASM, TWCC -ACPT in linear and sports specific speed development. The resistance training systems used is based on the “contrast training” concept which maximises neurological, metabolic, physiological and mechanical training goals of people involved in athletes, soccer, basketball, tennis, football, rugby etc. It’s a must have if you are training sports people. ” Chris Williams

Mr. PTS perfroming some Speed Blast drills:

This is just a little sample of some of the training:

Speed Blast Training Pt.1

Speed Blast Training Pt.2

Update!!! It is never to late to Preserve the Sexy Pt.2! PTD! Preserving the Dad!

Good morning PTS team and fellow health and fitness enthusiast. Just wanted to update you on operation PTD! Which is basically operation Preserving the Dad. If this is the first time reading on the Preserving the Sexy website then I will bring you up to speed. My father is 63 years old and has asked me to help him shed a few pounds and help to better his quality of life and lower his cholesterol. He is a retired military vet of 26 years and after he retired he didn’t maintain or keep up with his military regime and workouts. He has felt kind of sluggish and gets winded quickly and cramps up if he walks or stands up to long, also not to mention that he has gained a couple pounds around his stomach since his glory days. So this is where I come in and save the day! I am a professional certified health and fitness trainer. My goals is to better his quality of life with proper exercise prescription. His goals is not to be Arnold Schwarzenegger huge! His goals are to stay mobile. For an example he wants to be able to walk his dogs for a couple of miles without winding or cramping, get in and out of the car without struggling, do yard work without tiring quick and in the process shed a few pounds so he can boost his confidence and stop muscle atrophy. Muscle atrophy defined as a decrease in the mass of the muscle; it can be a partial or complete wasting away of muscle. So I am starting him off easy with first boosting up his cardio and energy with walks around the neighborhood. He started off 2 weeks ago with 1 mile daily and he is now up to 2.5 miles daily! Whoohoo! He states that he feels a lot better and you can tell his confidence is starting to build back up. So world its never to late, please take care of your health and body because you are only given one life. Preserve your Sexy! PTS!!! I will also keep you up to date on his progress.

My Father MSGT.LOPEZ

The new Preserving the Sexy Pod Cast Pt.10 is available on iTunes an PodOmatic! Download free now!

It’s here!!! The PTS Pod Cast Pt.10! Over 20 minutes of high intense music to help you push through your workouts! Download now for free!!!

Also thank you to the entire PTS followers and workout enthusiast around the world who made the Preserving the Sexy Pod Cast #6 in the World in Health and Fitness!

iTunes here: http://itunes.apple.com/us/podcast/preserving-the-sexys-podcast/id412795754

PodOMatic: http://preservingthesexy.podomatic.com/

Preserving the Sexy Pt. 10

It is never to late to Preserve the Sexy!

Ladies and Gents its never to late! I am super excited to share with you that after some time now my father who is a retired military vet and served our country 26 years is now on the PTS Team! My father after seeing all the results that I have gotten friends, clients and my self asked for me to whip him into shape! He is 63 and still more feisty then ever! My goal with him is to lower his cholesterol, maintain a healthy body weight and help him control and beat his diabetes. He is diabetic because of poor eating habits and lack of exercise after retiring. That’s where I come in and make sure that he takes his life back so my mother, sister, family and I can enjoy him for many more years. So welcome world my father Mr. Lopez into the PTS Team.

Walking 2 miles on his 2nd day of training! AWESOME!!!

Does PTS really work? You tell me! 7 pounds of fat loss! 3 pounds of muscle gained!

Ladies and Gents, PTS Team, International World Wide Web,

I just wanted to show you that nothing is impossible. Hard work, sacrifice and determination you can do anything! It will not be easy and showing these personal pictures are never easy for me but I wanted to share with you today my progress over the past 4 months.

4 months ago Weight: 170 pounds
4 months ago Body fat: 15%
4 months ago Lean Body Mass: 145 pounds
4 months ago fat weight: 25 pounds

Today Weight: 166
Today Body Fat: 11%
Today Lean Body Mass 148 pounds
Today Fat weight: 18 pounds

Grand total of 7 pounds of fat loss and 3 pounds of muscle gain!

LUIS MR. PTS LOPEZ

BREAKING NEWS THE PTS SHIRTS SOLD OUT!!! NO WORRIES NEW DESIGN AND NEW SHIRTS COMING IN THIS MONTH! HERE IS A SNEAK PEAK!!!

Ladies and Gents, the PTS gear has sold out but no worries! I have placed an order for a new design concept and new shirts that will be in this month! If you missed out on the last PTS order do not and I repeat do not miss out on the new order. The new design is out of this world and will sell out QUICK! So remember world to Motivation! Dedication! Inspiration! Preserving the Sexy!

These are workout enthusiast and professional trainers from all over the world supporting and loving the PTS movement!

Buy your PTS shirts for $15

Sneak peak of the new PTS shirts coming real soon!

Balance is the Key to Life! I love this article so much I had to share and repost!

Ladies and Gents, Life is a balance! It may take you time to play around with it but life is all a balance. I hear all the time from people that they never have time for this or time for that and because they don’t have time that they don’t have the time to exercise. I understand we all have busy lives from work, school or families but do not allow that to be an excuse to not take care of yourself. Mind & Body are one and if neither one of those are happy you will soon find out your right! You will not have time for anything because your life will be cut short! I worked for 11 years a 9 to 5 job. I also have my own DJ Company that stays busy weekly with steady work and on top of that I have a family of my own. Being a married man is a job all on its own! How do I pull it off and still have time to preserve the sexyness?

Well I can sum it up in a few strong words: Sacrifice, Motivation & Dedication. It took me a while but I was able to balance life. Sacrifice is key! I had changed my job schedule to start a little later giving me the ability to DJ at night and sleep a little longer in the mornings and still wake up in the mornings to train before work. How did I make room in all that chaos for family! Well very easy! I love spending time of the day with my wife so I incorporate my love of spending time with her into all aspects of my life. From work, DJing & to working out. It’s all about balance! I motivated my wife to wake up every morning before work to train at the gym. That allows us to not only to bond and have some quality time together but also train and get healthy together. During the day work hours I make sure to text or call her as much as possible to make sure she knows how special our marriage is. I even ask for some vacation time when available from work on her days off to be able to spend time together for dates. At night time when I DJ with my company I make sure to always invite her and her friends to come out and enjoy a night of dancing and hanging out. She doesn’t always take me up on that offer but the main thing is that the offer was there! It’s all about sacrifice people! So please understand none of this is easy! My life is different from yours, but with practice and time you will master balancing of your life! SACRIFICE is never easy! Preserving the Sexy!

Balance is the Key to Life!

How important is bone health? Mr. PTS will tell you it’s VERY IMPORTANT!!!!

Strength and conditioning for bone health must part of you’re training in order to reduce osteoporosis & osteoporotic fractures. In order to stop low bone mass in your old years you should train early to elevate your peak bone mass. What is osteoporosis you ask? Osteoporosis is a disease characterized by low bone mass and deterioration of bone tissue leading to bone fragility and increase in bone fractures. Bone is a living tissue! It is formed in your 7th week of embryonic life and continues to form into your adulthood up to the age 25. So its critical you start strengthening and conditioning your bones so you can live a long and happy quality of life.

There are 2 types of Osteoporosis:
Type 1: Affects women only and occurs with the loss of estrogen production.

Type 2: Affects both men and women as a result of aging.

** Facts **
1 out of 2 women are osteoporotic.
1 out of 8 men are osteoporotic.

How can you prevent this from happening: Well thats where I come in! I am Certified Strength and Conditioning for Bone Health Instructor. I would set up special structural program called Osteoblast Training™ that involves many large muscles groups being used in one exercise. This will target specific areas such as the hip, wrist and spine. These are the three primary sites for osteoporosis. So in con-conclusion you will enhance the strength of older bone and reduce the risk of bone fractures so you can have a great quality of life in your older years.

**Osteoblast Training is the only globally accredited workshop that specializes in “strength and conditioning” training for bone health. This training is accredited by the National Strength & Conditioning Association (NSCA) and the National Academy of Sportrs Medicine (NASM).**

Take a look at the normal bone and an osteoporosis bone!

Breaking news! Preserving the Sexy Podcast 9.5 mix is out today for free download!

Ladies and Gents, Listening to music during exercise can positively affect both your mind and body, which can in turn contribute to a more successful workout session. So what are you waiting for! It’s here the new Preserving the Sexy Podcast mix 9.5 download all of them free!!!

Download now on itunes: http://itunes.apple.com/us/podcast/preserving-the-sexys-podcast/id412795754

Preserving the Sexy PodCast on itunes

podomatic: http://preservingthesexy.podomatic.com/

Preserving the Sexy on Podomatic

Can you PTS on vacation? Yes!!!! TRX on a Coconut tree!

Ladies and Gents! Can you PTS on trips or vacation? Yes! No excuses! Your health is your greatest wealth! Here is the proof! I brought my TRX to my Jamaica vacation and found a tree and started to train. If I can do it so can you. Preserve your Sexy. #PTS

Upside down pushups and a great ocean view.

Body weight row

Neural Adaptations and Skill Acquisition!

Good morning Ladies and Gents, Today we are going to speak about skill acquisition & neural adaptations. We are going to get scientific today! Why not I have been educated by the best at school and I will pass on that knowledge to you. What is skill acquisition? It’s improved technique. Which leads to increased strength. A beginner unfamiliar with the weight lifting movements is unable to generate as much strength as a someone who has been training more then 6 weeks. This mechanism is especially important in movements that require the coordinated actions of several muscle groups.

Also Enhanced Motor unit activation is another neural adaptation to training. Training increases the frequency of motor unit firing and also increases the total number of motor units that effect a muscular contraction. In other words, more motor units work together, and they all fire more rapidly. beginners can only recruit a fraction of the motor units in a muscle during a voluntary contraction. Those with a few weeks of strength training under their belts are capable of recruiting a much higher percentage of the total motor units that make up a muscle.

What is a motor unit? ”A motor unit is a single α-motor neuron and all of the corresponding muscle fibers it innervates; When a motor unit is activated, all of its fibers contract.

Example when I first started training at school my core and balance was not the greatest. I could not have my feet on a physio ball and do a push up at the same time. I can now do a physio ball push up and added my hands on a bosu ball increasing the difficulty and core strength! So training and practice has activated all my muscle fibers and motor units to sync and fire at the same time. So in conclusion don’t give up it takes time! Preserve the Sexy!

Mr. PTS pushups

Congrats to Alex Mac of the PTS Team on her Half Marathon Challenge!

Ladies and Gents, Today the spotlight goes to Alex Mac! Ms. Alex Mac ran her first Half Marathon and represented for the PTS Team! Very proud of all the PTS members and there progress and this just shows you what hard work and dedication can do! So ALEX stand up cause the PTS team is cheering for you! You are an inspiration and keep up the great work and congrats again on your Disney Half Marathon that you ran and completed. Do not forget world to Preserve your Sexy!

Alex Mac crossing the finish line!

Alex Mac of the PTS Team!

Biography

I am a very committed and motivated health and fitness professional whose philosophy is to assist, educate and inspire people to live a healthy, sustainable, holistic lifestyle. Through personal experience I can empathize with my client’s fitness battles therefore I am in the advantaged position to have proven strategies to overcome emotional, psychological, and physical barriers. My conscientious, methodical, approach to program design and implementation ensures that the specific needs of all my clients are met through scientifically robust and adaptable exercise programming.

Education and Qualifications
. Graduate of the National Personal Training Institution (NPTI) 2011 – 500 hours of hands-on practical experience, training programs oriented to; weight loss, weight gain, functional fitness, group fitness, functional movement screening (FMS), metabolic conditioning, strength and conditioning, TRX suspension training, sports specific and special populations.

Advanced Certified Personal Trainer (A-CPT) – Training and Wellness Certification Commission (NCCA Accredited) – 2011.

Speedblast Training™ Certified: Linear and Sports Specific Speed Development (NSCA, NASM and ACPT Accredited) – 2011

. Osteoblast Training™ Certified: Strength and Conditioning for Bone Health (NSCA, NASM and ACPT Accredited) – 2011

. TRX Suspension Training Certified: Unique Bodyweight Exercise Health (NSCA & NASM Accredited) – 2011

. First Aid, AED, and CPR Certified – (American Red Cross) – 2011

Luis Lopez ( Mr. PTS )

LUIS LOPEZ (ME) 265 pounds to 165 pounds BEFORE & AFTER

Before and After 170 pounds with 15% body fat to 170 pounds 11% body fat!

LUIS MR. PTS LOPEZ

Congrats to my Wife Stephanie Lopez who ran and finished her first 5K Race today!

Ladies and Gents, Today I wanted to put the spot light on my Wife! I have been helping her train for her first 5K race for the past month and today she ran and finished it! Supporting my Wife’s first 5K race felt so great! Usually she is supporting me in these events so it feels awesome to be able to cheer & support her during the race. Proud Husband! This just confirms to me that no matter what your goals are if you train and prepare for them you can do it! Preserving the Sexy!

Banner support her race!!! GO #1169

Starting line!

Crossing the finish line!

Holding her sign after she raced!

Final results in! 34:43! Great Job!

Preserving the Sexy has now been taken to a new level! TRX Rip Training?

Ladies and Gents! It’s here my new training TOY! The TRX Rip Trainer! I know you guys are familiar with me being certified in TRX suspension training but this is a new tool to add to my training kit! It helps with great core stability and power and explosive movements. So how can this help you ask? Well think of everyday movements from getting in and out your car to picking up your kids or bending over to tie your shoes! I can’t wait to add it to my workouts and I will keep you updated with more feedback and videos! PTS!!!!!

My new toy:

Luis new TRX Rip Trainer!

TRX Rip Trainer develops explosive power and rotational movements. The TRX Rip Trainer emphasizes rotation through spiral movement in all three planes of motion. Since resistance cord tension loads are lower than bodyweight loads, the Rip Trainer enables users to more readily focus on speed and ballistic power. By using the TRX Rip Trainer, individuals can strengthen the muscles around the spinal cord, making them more stable and less likely to be easily injured.

The emphasis on rotation is important because so much of what we do in life and sport involves spiral movement patterns. Think about putting your kid in the car seat, throwing a ball, hitting, running and swinging a club or stick. Rotation is central to these compound movements and to the transfer of power through the body. Yet traditional workout regiments tend to ignore this key component of physical training. TRX Rip Training highlights it. Another important focus of the TRX Rip Trainer is the idea of building explosive power in all three planes of motion. Since resistance cord tension loads are lower than bodyweight loads, the TRX Rip Trainer enables users to focus on speed and ballistic power and replicate athletic movements in their training. – TRXTraining.com

Check out the Video!

PTP? Can you preserve the sexy walking or jogging with a pet? Preserving the Paris update!

Hello world! Today I wanted to show you how you can stay active with just a simple little thing as taking a pet for a walk. It will increase heart rate, burn calories and keep that machine of your’s moving. Your body wants and needs to move. It’s also great for your pets they will love to go outside and stretch them legs out from staying home all day. So remember you don’t need a gym to workout! You can do these simple things at your home and neighborhood. So get up and move and Preserve your Sexy!

After Paris jogged 1.5 miles:

PTS Boot Camp? Yes!!! Starting in November get ready for weekly Bootcamps to whip you into shape and to help you Preserve The Sexy!

Hello Ladies & Gents, Stay tuned for the Preserving the Sexy Boot Camps coming in November! The bootcamps will be fun days in the park with great aerobic based excercises and great music to work out to! Here is a short video of a 6 person bootcamp I put together with stations.

PTS Boot Camp

6AM workout with the PTS Team! Shoulder day!

Ladies and Gents, Just wanted to share with you some of the workout routines the PTS Team and I do at 6am. Tuesdays are shoulder days so we will start with:

4 sets of Upside down TRX Pushups 6 to 10 reps

4 sets of high pulls 6 to 10 reps

4 sets of pushpress 6 to 10 reps

4 sets of lat raises 6 to 10 reps

4 sets of front raises 6 to 10 reps

end with a giant 4 set of shoulder rotation press followed by v raise followed by cuban press followed by front raise. Very Very Very tough you can barely lift anything at this point. Here are some videos so you can see for your self. Enjoy and remember to keep Preserving the Sexy!

Pt.1

Pt.2

Pt.3

Pt.4

Speed Blast Training with Professor Williams!

Good Morning Ladies and Gents! Today I would love to share with you 2 videos of the new training that our Professor is teaching us! Very cool speed and agility drills! Builds speed, coordination and my favorite quick burst power! Remember to have fun when you work out and don’t forget to PTS! “Preserving the Sexy”

 

Speed Blast Training Pt.1

 

Speed Blast Training Pt.2

 

Can you PTS doing errands?

Can you PTS while doing everyday errands? YES!!!!! Today I needed to pick up paper plates at the store & it ended up being a errand/Training session with Mrs. Lopez for her first 5k run in October! How awesome is that!!! Instead of driving there I told her that we only live 1.5 miles away so why not jog. So she jogged as I followed there & back. That’s a total of 3 miles! You go hun! So world yes why not turn your everyday errands to a quick & effective workout! Preserving the Sexy!!!

Mrs. Lopez training:

Breaking News PTS Team! THE PTS Shirts are in! Limited Quantity!

Train hard and look good with the new snazzy PTS Gear! Breaking News! The special limited edition Preserving the Sexy workout shirts are in! These are the sizes left for $15.00! Look snazzy as you train hard!
Women’s        Men’s
XS 2                XS 2
S 2                   S 2
M 2                 M 2
L 2                  L 2
XL 2               XL 2
XXL 2            XXL 2

 

Women’s Tank Front Side

 

Women’s Tank Back Side

 

Men’s Sleeveless Front Side

 

 

Men’s Sleeveless Back Side

 

Broke in my brand new gym toy! Suspension Time!

I am TRX Suspension Training Certified: Unique bodyweight exercise Health (NSCA & NASM Accredited) – 2011 ”Ideal mix of support and mobility to train strength, endurance, balance, coordination, flexibility, power and core.”

Great training today! 4 sets of upside TRX push ups, lat raises, military press, upright row, front raise, rotation Cuban press! PTS next level! Do you want to suspend train with me?

My new gym toy!!!

Calf injury is about 75% healed! Had a great workout today!

Heck of a workout this morning Ladies and Gents! 6am beast dips with 90 bound belt, chest and plyometrics with more dips and biceps! Strength training is new to me but super fun! Time to protein up then TRX suspension training in a few! MONDAY TIME TO GET ON THAT PTS HORSE WORLD!!!!

 

Update on Calf Strain: 75% healed and feeling good… Still tight but I will keep resting and stretching it…

 

Injury! This will not stop the PTS Lifestyle! ;)

Training went well this morning but got an injury. Calf Strain most likely inbetween a grade 1 or 2 strain. Moderate discomfort with walking, and no ability to perform activities such as running and jumping. I can train upper & core until I feel healed which may take 10 to 14 days. All part of PTSing! Injuries may happen but will not stop my goals. My core & upper body training & eating habits will maintain my training.

Taking a nice ice rest nap!

THIS SUNDAY I WILL BE CERTIFIED IN TRX SUSPENSION TRAINING!!! MY NEW FAV THING TO DO IN THE GYM!!!

Ladies and Gents this Sunday I will be certified to be able to train and show you the coolest new workouts ever using your body weight and core! It’s called TRX Suspension training! Here are some pics and a video of what its all about!

TRX PUSH UP HAND STANDS

TRX CHEST FLYS

TRX LEG CURLS

Born in the U.S. Navy SEALS and developed by Fitness Anywhere®, Suspension Training® is a revolutionary method of leveraged bodyweight exercise. Easily set up the portable TRX® Suspension Trainer™ and you’re in control. Safely perform hundreds of exercises that build power, strength, flexibility, balance, mobility, and prevent injuries, all at the intensity you choose.

SEE FOR YOUR SELF THE AWESOME NESS!

Taking my fitness training to another level!

Taking my fitness training to another level! New snazzy heart rate monitor! This will ensure I keep my heart rate up & get an efficient workout. If your heart rate is not up & your not sweating you may want to question your training. This will also tell me how many calories I burn per work out! Super excited! I’m learning so much about the body & how amazing it is. These past 5 weeks in school have been amazing & I have trained so much more efficient. Preserving the Sexy!!! Motivation! Dedication! Inspiration!!!

Being a motivational influence in other’s life is beyond rewarding!

Being a motivational influence in other’s life is beyond rewarding! Health & fitness is more then looking good at the beach! It’s about living a great quality life. Whether it be training older people to be able to walk & do day to day functions or helping you take back your life & shedding those unhealthy pounds.

I can help you do it all. I will help boost your confidence & make you appreciate your life! I am more the just a personal trainer I am a life coach! I am scientist of the body! Remember health is the greatest wealth! Preserving the Sexy!!!

Motivation! Dedication! Inspiration!

It’s not a bad thing to want a better you!

Hello again World! Just wanted to give you a heads up on how my NPTI school is going. I am very happy & grateful for God allowing me to be part of such a great school & to allow me to continue my education. It’s 2 years of college in 4 months basically my teacher told me. It’s a lot of learning. Nutrition, Risk Classification, Math, Science, Anatomy & more! I am very happy & will continue after this school to further my knowledge so I can be great at what I love which is Health & Fitness & the science behind it all. Trust in your self! Know that I went through the same health & fitness battles as you & still do! I will be here to motivate & inspire you all the way through! Remember to always Preserve your Sexyness! Plant the seed of health & watch it grow!

Proof: Before PTS 265 lbs!

After: 4 years of training!

Knowing that we can make a difference in this world is a great motivator!

Ladies and Gents, I keep getting great feed back from you guys inregards to your health and fitness goals!  I am very proud of you guys for taking your life back and respecting your body! These past 3 weeks in school have opened my eyes so much inregards to fitness and health. Preserving the sexy is more then just lifting weights in a gym. Preserving the sexy is mental, physical, spiritual and very much nutritional! I am here to motivate you and its really you guys motivating me and inspiring me! So don’t forget to stay active by walking, going to the park, gym, running and anything that keeps your body moving safely.

In the park doing some running, jumping and lifting challenges. I ran 1 mile in 6 minutes and 30 seconds my best record yet:

 

 

Hyper Extended my thumb alittle and it looks like professor klump:

 

 

No pain No Game:

 

 

DIFFERENT TYPES OF WORKOUT GOALS! I AM WORKING ON HYPERTROPHY

Hello Ladies and Gents, I just wanted to keep you updated on my workout progress and new goals. I have started a new workout routine with new goals for muscle growth size. This type of resistance training is called HyperTrophy. HyperTrophy uses a limited rest period system. 6 to 12 reps, 3 to 6 sets and 30 seconds to 90 seconds rest in between sets. This will cause me not to be able to fully recover 100% between reps stimulating muscle growth. I started at 165 pounds before the program and now weight 170. I have gained 5 pounds of muscle in 3 weeks. I have done my lean body mass also to decipher which is fat or muscle weight. I have 150 pounds of lean body mass! Which is awesome! I can’t believe how crazy the human body is! I use to weight 265 LBS! I have literally changed my body, life, and mind over this past 4 years! I hope you guys stay motivated and keep me updated with your progress and goals.

Here are different work out goals that are available for resistance training. They are not in order. But If you have never been in the gym the obvious would be that you would start of starter first.

STARTER
POWER
STRENGTH
HYPERTROPHY
MUSCLE ENDURANCE

Luis – Preserving the Sexy in the gym.

 

 

 

 

The Human Body is an incredible thing!

The Human Body is an incredible thing! As I finish up my Essentials of Musculoskeletal Anatomy home work I am beginning to appreciate very much the science behind how are muscles, fibers, joints and the human body works! It’s a marvelous incredible thing PaPa Dios gave us. It is up to us to make sure we keep this machine well maintained. I ask all you new comers or already followers of the PTS (Preserving the Sexy) lifestyle to make sure you treat your body and mind as your temple. You only get one body and mind. Make sure you are hitting all your key elements to balance your health and fit life! Everything from eating, sleeping and exercise. Keep you body sharp and as well never stop learning. I am proof of that! I am 29 and I started school again so my mind can be sharp and so I can teach you about the marvels of it! That’s right I will be your teacher and instructor and fitness guru to help you take you life back! Get fit or Die Tryin!

Preserving the Sexy & Preserving the Paris treadmill Plank!

The PTS Team is going for Disney Wine & Dine Half Marathon Relay! WOOT WOOT!

Ladies and Gents: The race is on!!! I am excited to announce that Andrew Albino and my self Luis Lopez will be signing up and running the Disney Wine & Dine Half Marathon Relay! Disney always puts on amazing run events so if you are interested in joining us that weekend sign up! It’s really good for walkers, joggers or runners! Plus you get  freaking sweet finishers medal! I have attached all the info time and dates below with a pic of the finishers medal from last year! Let’s keep preserving the sexy world!!!

Wine and Dine Medal! WOW!!!!!!

 

 

Me at the 2010 Disney Full Marathon with my medal!

 

Disney Wine & Dine Half Marathon Weekend

Disney Wine & Dine Half Marathon Relay

Saturday, October 1, 2011
10:00 p.m.

Start: ESPN Wide World of Sports Complex
Relay Exchange Zone: Disney’s Animal Kingdom® Theme Park
Finish: Epcot®

The Disney Wine & Dine Half Marathon will be a 13.1-mile course at the Walt Disney World® Resort filled with treats, and it will be run at night! Where else can you run a half marathon at night?

Are you looking for a little more party and a little less race? Order up a smaller course with the Disney Wine & Dine Half Marathon Relay and divide up the 13.1 miles between two runners. It will be two times the fun!

The relay will be run at the same time as the half marathon and on the same course. Runner 1 will start the race and run through Disney’s Animal Kingdom® Park to the exchange zone where Runner 2 will begin their leg and race through Disney’s Hollywood Studios™ to the finish line. Runner 1 will then be transported to Epcot® to reunite with Runner 2 after they have crossed the finish line.

• Runner 1 – 4.8 miles
• Runner 2 – 8.3 miles

Both runners will enjoy the special after-hours party inside the Epcot® International Food & Wine Festival. Space for the 2011 Disney Wine & Dine Half Marathon Relay is limited and subject to capacity.

Disney Wine & Dine Half Marathon Relay features:

• Nighttime half marathon two-person relay
• Relay course featuring Disney’s Animal Kingdom® Park for Runner 1 and Disney’s Hollywood Studios™ for Runner 2
• Disney Entertainment on-course
• Special After-Hours Party at the Epcot®
• Event Weekend Transportation from the Event Host Resorts

New in 2011!

• Wave start designed to give runners more space to enjoy the course and all of the entertainment along the way.
• New finish line location outside the main entrance to Epcot designed to make the entire finish line experience a breeze, from medals and refreshments to baggage claim and a new changing area. Most importantly, it will help you get to the Finish Line Party as quickly as possible!
• One complimentary beer or glass of wine in the finish line area will give you a head start as you enter the party. (For those who don’t wish to partake or who are under 21, non-alcoholic beverage options will be available.)

Each Disney Wine & Dine Half Marathon Relay Team Registration includes:

• 2 Commemorative Relay “Batons”
• 2 Commemorative Champion® Race Tech Shirts
• 2 Goody Bags
• Half Marathon Relay Finisher medal for each runner
• 2 Official Race Program Guides
• 2 Personalized Bibs (Must register by August 1, 2011 for team name to appear on bib)
• ChronoTrack D-tag timed race with individual runner splits and a final Team Finish Time
• On-course refreshments
• Post-race refreshments at Exchange Zone and Finish Line
• Transportation to Relay Start, Exchange Zone and Finish Line
• Access to the special Finish Line Party atEpcot®
• One complimentary beer or glass of wine in the finish line area for each runner before entering the party (non-alcoholic beverages also available).
• $10 Disney Gift Card for each runner which can be used during the party or at a later date wherever Disney Gift Cards are accepted

.

All event information is subject to change.

Events and dates subject to change. All races are subject to age eligibility requirements and capacity limits Registration fees are nonrefundable. Finish Line Party elements, including but not limited to participating locations, menus, attractions and entertainment are subject to availability, and may change or be canceled without notice. StandardEpcot® theme park admission tickets will not allow Guests to attend the Finish Line Party. Tickets are valid only during specific event dates and hours. Tickets are non-transferable and non-refundable. Florida law only permits the provisioning of alcohol products to persons 21 years of age or older, and Disney participates in Florida’s Responsible Vendor program and servers will verify age by requesting appropriate identification. Restrictions apply.

The Disney Gift Card can be used at select participating locations at Walt Disney World® Resort, Disneyland® Resort, Disney Cruise Line®, Disney Store locations in the U.S., DisneyStore.com, DisneyPhotoPass.com and Adventures by Disney. Visit DisneyGiftCard.com for complete terms and conditions.

Limit one Disney Gift Card per eligible participant. Eligible participants must claim their $10 Disney Gift Card in person at the Clubhouse insideChampion® Stadium at ESPN Wide World of Sports Complex during the Disney Wine & Dine Half Marathon Expo operating hours on September 30th or October 1st, 2011. Eligible participants must show a valid form of government issued identification to claim their Disney Gift Card. If an eligible participant does not claim their Disney Gift Card in person at the Disney Wine & Dine Half Marathon Expo during the Pack Pick-up Times, he/she will forfeit the Disney Gift Card. Disney is not responsible for the inability of eligible participants to claim, accept, or use the Disney Gift Card.

I was worried about missing the gym because of school but the school gym rocks!

Ladies and Gents the 2nd day of school went awesome. We pretty much learned all the bones in the anatomy, joints and muscle actions and how they work with range of movement. Brain feels pretty overloaded! No worries I am a ninja! LOL I can handle it. I have been out of the school loop for 11 years so it will take some time to get the flow back.

I was pretty worried about how my gym training would go because I love to train for hours in the morning and how this full time school would effect me. No worries again there is 24 hours in a day and 1 hour or 1 and half hours of training will be great because the gym at the school freaking rocks! I can pretty much train during lunch or before an after school. I trained on chest today : Flat Bench, fly, incline, decline and cables. I only rested about 60 seconds between sets and I felt the burn right away and because of no distractions and knocked it all out in less then 1 hour! I am very happy about this. So I hope this shows you that there is plenty of time during the day to preserve your sexy. School, Work or kids you can do it if you really want it! Get fit or die Tryin!

 

My morning pick me up:

 

Theory Class:

 

My School gym:

 

 

 

 

First day of School at National Personal Training Institute!

Ladies and Gents, Today was my first day of school and I couldn’t be more happier and excited about this new chapter! Some of you may not know my passion and love for fitness! If this is the first time to www.preservingthesexy.com I will tell you how this whole preserving the sexy started. 4 years ago I got at my heaviest I weighed in about 265 LBS. I woke up looked in the mirror and didn’t know who I was looking at! It was not me and it was not the man I wanted to be. I started training training and eating right and the pounds started to fly off. Health and fitness became more then just survival. It became a passion a big part of who I am. I started to share my journey through my changes physically and mentally and people became very interested and inspired and started asking for my help and advice so I started the preserving the sexy website to post before and after pics and routines and my eating habits. It picked up really fast and people followed my routines and lost weight and took back there lives! I know this to be one of my callings in life! I am here to tell my story and inspire change in the world! My search for knowledge and educated info to share with you has  send be back to school! School accelerated learning and pace and it is full time for 4 months Monday – Friday. I want to be able to show and teach you correctly! I will help you take you life back!

I have started school today. I will learn Anatomy by focusing on origin and action. I will study the muscular system. I will be able to understand cardiovascular system and its primary function. Explain to you the risk and benefits of performance enhancing substances. I will be able to assess you and develop personal programs for you! As I learn more I will share with you more! In the mean time don’t forget!!!! If I did it so can you! Preserve your Sexy and Get fit or die trying!

 

This morning on the way to school:

 

Already studying:

 

What’s the Best Alcohol to Drink when on a Diet?

Ladies and Gents I have received several questions in regards t0o alcohol and the effects on your diet plan. I believe in moderation! In life everything is in moderation. I believe in still going out and being social and enjoying a drink or two. Aha! The key word a drink or two! I didn’t say buy out the entire bar! Enjoy life and know your fitness and diet goals! The odd drink now and again isn’t going to hurt, the bottom line Alcohol suppresses the number of fat calories your body burns for energy — far more so than meals rich in protein, carbohydrate, or fat.Well in all honest alcohol is not the greatest thing for you if you are trying to get to fitness goals. So remember to enjoy life & PRESERVE YOUR SEXY!

P.S. If you are going to drink Bottom line: Unflavored vodka, gin, rum, whiskey, with zero cal (or no) mixer/chaser is the best option. If you don’t like that go with wine (white is best IMO). If you still don’t like that you can go the light beer route (not a great idea IMO as most light beers taste terrible, but I like Corona light the best, I think its like 105 cal)

 

All this helpful info below I got from research on hornetjuice.com & askmen.com

Drinks are typically overlooked as a source of weight gain. This is actually true for beverages of most any kind, not just alcohol. The reality, though, is that drinks make up 20% of the calories you consume every day. In an age when the average daily diet has increased by as much as 300 calories per day, 50% of that increase is directly related to beverages.

And things can get tricky when it comes to alcohol.

The American Journal of Clinical Nutrition puts alcoholic drinks second only to “calorically sweetened beverages” (soft drinks) in terms of being the most fattening. However, unlike soft drinks, there is a bit of controversy over how much an alcoholic drink actually benefits your health — such as a glass of red wine. Still, everyone seems to agree that too much alcohol is a bad thing. The question then becomes: If you want an alcoholic drink and you’re watching your weight, what is the best way to go? Ultimately, you’ll want to explore low-calorie alcohols. We’ve already discussed the calorie content of alcohol and here you will find comparisons of various beers, wines and liquors so you can better decide.

Beer

Most people consider beer to be the biggest culprit when it comes to alcohol causing weight gain — everyone has heard of the dreaded beer belly. The first thing to consider is that beers with less alcohol generally work out to be less fattening. Of course, if drinking low-calorie alcohol means you’ll have twice as many beers, then the math no longer works in your favor.

Many beers fall below 150 calories per bottle. Guinness, for instance, is often looked at as a fatty brew, but it comes in at a surprisingly average 153 calories per serving. For the most part, though, the biggest offenders are dark beers. But the thing to remember is that you can easily hit 500 plus calories once you start drinking more than two bottles of almost any brand of beer.

Fattest

Among the fattiest American beers is Anchor Porter, weighing in at 209 calories in a 12-ounce  serving. Looking at imports, the McEwans Scotch Ale delivers a staggering 295 calories per 12-ounce serving.

Low-calorie alternatives

Pabst Extra Light Low Alcohol is only 67 calories per 12-ounce serving. One of the few other beers coming in under 100 is Anheuser Busch Natural Light at 95 calories per 12 ounces.

Wine

Wine is an interesting drink to examine here. In terms of health, popular belief about wine seems to be the polar opposite of that of beer. In fact, many studies suggest that a glass or two of wine each day is quite beneficial to our well-being. Of course, good for you and non-fattening are two different things.

Most regions don’t require winemakers to reveal health information, so counting calories can be problematic. The bottles do, however, list their alcohol content and for the most part it’s safe to assume that the more alcohol a wine has, the more calories it will have.

Port wine tends to be one of the greater high-calorie offenders, but if you are really trying to cut down, one of the best options is to stick with spritzers. This gives you less alcohol but more drink.

Fattest

One of the highest calorie counts for a glass of wine comes from Ruby Port. In a 4-ounce glass, Ruby Port can deliver 185 calories.

Low-calorie alternatives

While various brands may vary, for a 4-ounce glass of wine, White Zinfandel tends to be one of the safest bets with a modest 80 calories. Other smart choices are Chablis, at 85 calories, and Chardonnays with around 90 calories — both from 4-ounce servings.

Liquor

As with wine, liquor bottles don’t list health information and that makes it hard to count, or even remember to count, calories. For the most part, the calorie content in liquor is directly related to the alcohol content. On average, a fluid ounce of vodka, whiskey or brandy at 50% alcohol will deliver approximately 82 calories. One of the worst offenders is schnapps, but it only jumps to around 95 calories per fluid ounce consider a shot to be 1.5 oz so based upon that it would be approximately 97 calories for a shot of Tequila. However if you consider it to be 1.25 oz then it would be about 81 calories and 1 oz would be about 65 calories. Keep in mind the calories might vary a little based upon the brand..

Once you mix liquors and add other ingredients, the numbers can easily climb. A standard serving of Brandy Alexander is 300 calories and a Harvey Walbanger is 250 calories.

Fattest

The most calories come from the sweet liquors, or liqueurs. An ounce of crème de menthe for instance registers an average of 125 calories.

.Low Calorie Alcoholic Cocktail Drink Recipes

Sangria Sparkler
from: fitnessmagazine.com
Makes: 12 servings
750-milliliter bottle dry red wine
1 cup light orange juice
1/4 cup brandy or cognac
1/4 cup orange liqueur
2 tablespoons sugar
2 medium oranges, sliced
2 cups club soda, chilled
Crushed ice and/or orange peel curls (optional)

In a large pitcher, combine wine, orange juice, brandy, orange liqueur, sugar, and orange slices. Chill at least 2 hours. Add club soda before serving. Serve over crushed ice and/or with orange peel curls, if desired.
Calories: 100 per serving

Pina Colada Cooler
from: fitnessmagazine.com
1 1/2 ounces coconut-flavored rum
3 ounces pineapple juice
4 ounces sparkling water
1 tablespoon of Coco Lopez Cream of Coconut Lite (found in the drink mixers section of many supermarkets)

Pour ingredients over ice and stir.
Calories: 165

Mojito
from: fitsugar.com
1 teaspoon sugar
1/2 lime
3 sprigs mint
1.5 ounces light rum
soda water

Put the sugar in a highball glass (or any 8-12 ounce glass), squeeze in the juice of 1/2 small lime, and toss in the squeezed lime shell. Add mint sprigs and muddle for a moment. Then add the light rum and handful of ice, and fill with chilled soda water.
Calories: 122

Bombay Magic
from: health.com
Half a shot glass Cointreau
1/4 shot glass of Tequila or Vodka
lemon juice
club soda
mint leaf

Squeeze 1/2 lemon. Pour half a shot glass of Cointreau, 1/4 shot glass of either tequila or vodka. Top it off with club soda. Use a mint leaf for garnishing.
Calories: 109

Beer

Beers listed below represent 12 oz. bottled versions. Corona Light contains 105 calories; Corona contains 148. Bud Light and Michelob Golden Draft Light beer each contain 110. Michelob Ultra contains 95 calories; Guinness contains 125. A Peroni has 150 calories; Stella Artois contains 135. Coors Light contains 102 calories, Blue Moon Honey Moon Summer Ale contains 157, and Yuengling Light has 99. Rolling Rock contains 120 calories, Bass 140 and Fat Tire 159. Shiner Bock beer has 142 calories; Dos Equis contains 156. Negra Modelo has 165 calories, Leffe Blonde beer has 200 and Blue Moon Rising Moon Spring Ale has 161 calories.

Wine

Five oz. of Fetzer Riesling and Boone’s Farm Strawberry Hill wine each contain 100 calories; 5.1 oz of Sutter Home’s Shiraz contains 116 calories, while its Cabernet Sauvignon contains 138 calories. Franzia red table wine (5 oz.) and 3.5 oz of Gekkeikan Sake each contain 105 calories. Six oz. of Yellowtail chardonnay contains 114 calories, and 5 oz. of Sunset blush has 95.

Liquor

Caloric values listed below represent 1 oz. of liquor. Skyy vodka contains 70 calories; Jose Cuervo tequila, Jim Bean bourbon and Jameson Irish whiskey each contain 69 calories. Bombay Sapphire gin contains 59 calories; Bacardi Superior rum has 65.

Mixed Drinks

A Jose Cuervo margarita (8 oz.) contains 131 calories; 8 oz. of Jose Cuervo pre-mixed lime margarita contains 280. Two ounces of Bacardi Strawberry Daiquiri Mixer with a shot of rum contains 185 calories. A Manhattan is 210 calories; a Vodka Collins has 172. A gin and tonic contains 178 calories; a whiskey sour has 175. A martini contains 175 calories, a Bloody Mary 172. A rum and coke has 181 calories; a rum and Diet Coke has 133. A Long island iced tea has 275 calories.

Calories in Alcohol – Wine

Description

Serving Size

Calories (kCal)

Fat(g)

Red Wine

175ml Glass

119

0

Red Wine

250ml Glass

170

0

Red Wine

1/2 Bottle (37.5cl)

255

0

Red Wine

Bottle (75cl)

510

0

White Wine – Dry

175ml Glass

116

0

White Wine – Dry

250ml Glass

165

0

White Wine – Dry

1/2 Bottle (37.5cl)

248

0

White Wine – Dry

Bottle (75cl)

495

0

White Wine – Medium

175ml Glass

130

0

White Wine – Medium

250ml Glass

185

0

White Wine – Sparkling

175ml Glass

130

0

White Wine – Sparkling

250ml Glass

185

0

Rose Wine

175ml Glass

124

0

Rose Wine

250ml Glass

178

0

Rose Wine

1/2 Bottle (37.5cl)

266

0

Rose Wine

Bottle (75cl)

532

0

Champagne

175ml Glass

133

0

Champagne

250ml Glass

190

0

Champagne

1/2 Bottle (37.5cl)

285

0

Champagne

Bottle (75cl)

570

0

Port

50ml Glass

78

0

Port

Large Glass

157

0

White Wine Spritzer (lemonade)

Reg Spritzer (175ml wine)

138

0

White Wine Spritzer (lemonade)

Lge Spritzer (250ml wine)

193

0

White Wine Spritzer (soda)

Reg Spritzer (175ml wine)

130

0

White Wine Spritzer (soda)

Lge Spritzer (250ml wine)

186

0

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Calories in Alcohol – Gin

Description

Serving Size

Calories (kCal)

Fat(g)

Bombay Sapphire Gin

Single (25ml)

59

0

Bombay Sapphire Gin

Double (50ml)

118

0

Gin & Slimline Tonic

Single

120

0

Gin & Slimline Tonic

Double

112

0

Gin & Tonic

Single

120

0

Gin & Tonic

Double

175

0

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Calories in Alcohol – Vodka

Description

Serving Size

Calories (kCal)

Fat(g)

Vodka & Coke

Single (25ml)

120

0

Vodka & Coke

Double (50ml)

175

0

Vodka & Diet Coke

Single

56

0

Vodka & Diet Coke

Double

112

0

Vodka, Lime & Soda

Single

76

0

Vodka, Lime & Soda

Double

131

0

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Calories in Alcohol – Rum

Description

Serving Size

Calories (kCal)

Fat(g)

Bacardi & Coke

Single

129

0

Bacardi & Coke

Double

194

0

Bacardi & Diet Coke

Single

65

0

Bacardi & Diet Coke

Double

130

0

Bacardi Dark Rum

Single (25ml)

58

0

Bacardi Dark Rum

Double (50ml)

116

0

Bacardi White Rum

Single (25ml)

58

0

Bacardi White Rum

Double (50ml)

116

0

Bacardi White Rum

100ml

232

0

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Calories in Alcohol – Other Spirits

Description

Serving Size

Calories (kCal)

Fat(g)

Whisky & Lemonade

Single

82

0

Whisky & Lemonade

Single

137

0

Jack Daniels & Coke

Single

129

0

Jack Daniels & Coke

Double

193

0

Jack Daniels & Diet Coke

Single

64

0

Jack Daniels & Diet Coke

Double

128

0

Southern Comfort & Lemonade

Single

73

0

Southern Comfort & Lemonade

Double

119

0

Southern Comfort & Diet Lemonade

Single

48

0

Southern Comfort & Diet Lemonade

Double

94

0

Martini Rosso

Single (50ml)

70

0

Martini Rosso

Double (100ml)

140

0

Lambrini Bianco M/Dry

150ml Bottle

82

0

Lambrini Bianco M/Dry

175ml Glass

96

0

Lambrini Bianco M/Dry

250ml Glass

138

0

Martini Bianco

Single (50ml)

72

0

Martini Bianco

Double (100ml)

145

0

Martini Extra Dry

Single (50ml)

48

0

Martini Extra Dry

Double (100ml)

95

0

Vermouth, Dry

Single (50ml)

54

0

Vermouth, Dry

Double (100ml)

109

0

Vermouth, Sweet

Single (50ml)

76

0

Vermouth, Sweet

Double (100ml)

151

0

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Calories in Alcohol – Beer

Description

Serving Size

Calories (kCal)

Fat(g)

Alcohol-free Lager

Pint

20

0

Alcohol-free Lager

1/2 Pint

40

0

Amstel Bier Lager

1/2 Pint

114

0

Amstel Bier Lager

330ml Bottle

132

0

Amstel Bier Lager

Pint

227

0

Banks Bitter

1/2 Pint

85

0

Banks Bitter

500ml Bottle

150

0

Banks Bitter

Pint

170

0

Becks Bier

1/2 Pint

102

0

Becks Bier

330ml Bottle

99

0

Becks Bier

Pint

204

0

Best/Premium Bitter

1/2 Pint

94

0

Best/Premium Bitter

Pint

187

0

Boddingtons Draught Bitter

1/2 Pint

85

0

Boddingtons Draught Bitter

440ml Can

132

0

Boddingtons Draught Bitter

Pint

170

0

Bud Ice

1/2 Pint

114

0

Bud Ice

330ml Bottle

132

0

Bud Ice

Pint

227

0

Bud Light

1/2 Pint

114

0

Bud Light

330ml Bottle

132

0

Bud Light

Pint

227

0

Budweiser Budvar

1/2 Pint

114

0

Budweiser Budvar

330ml Bottle

132

0

Budweiser Budvar

Pint

227

0

Budweiser Ice Bottle

1/2 Pint

114

0

Budweiser Ice Bottle

330ml Bottle

132

0

Budweiser Ice Bottle

Pint

227

0

Carling

1/2 Pint

94

0

Carling

330ml Bottle

165

0

Carling

Pint

187

0

Carling Premier

1/2 Pint

111

0

Carling Premier

440ml Can

172

0

Carling Premier

Pint

222

0

Carling Rock

1/2 Pint

94

0

Carling Rock

330ml Bottle

109

0

Carling Rock

Pint

187

0

Carlsberg Export

1/2 Pint

114

0

Carlsberg Export

500ml Bottle or Can

200

0

Carlsberg Export

Pint

227

0

Carlsberg Lager

1/2 Pint

91

0

Carlsberg Lager

Pint

182

0

Carlsberg Special Brew

1/2 Pint

196

0

Carlsberg Special Brew

500ml Bottle or Can

345

0

Carlsberg Special Brew

Pint

392

0

Castlemaine XXXX

1/2 Pint

111

0

Castlemaine XXXX

Pint

222

0

Fosters

1/2 Pint

97

0

Fosters

Pint

193

0

Fosters Export

1/2 Pint

105

0

Fosters Export

440ml Can

163

0

Fosters Export

Pint

210

0

Fosters Ice

1/2 Pint

105

0

Fosters Ice

330ml Bottle

122

0

Fosters Ice

Pint

210

0

Grolsch

1/2 Pint

122

0

Grolsch

500ml Bottle or Can

215

0

Grolsch

Pint

244

0

Guinness Draught

1/2 Pint

105

0.1

Guinness Draught

440ml Can

185

0.3

Guinness Draught

Pint

210

0.3

Heineken

1/2 Pint

114

0

Heineken

330ml Bottle

110

0

Heineken

Pint

227

0

Heineken Export

1/2 Pint

128

0

Heineken Export

440ml Can

198

0

Heineken Export

Pint

256

0

Holsten Export

1/2 Pint

111

0

Holsten Export

440ml Can

172

0

Holsten Export

Pint

222

0

John Smiths Bitter

1/2 Pint

85

0

John Smiths Bitter

440ml Can

132

0

John Smiths Bitter

Pint

170

0

Labatt Ice

1/2 Pint

114

0

Labatt Ice

330ml Bottle

132

0

Labatt Ice

Pint

227

0

Labatts

1/2 Pint

114

0

Labatts

500ml Bottle or Can

200

0

Labatts

Pint

227

0

Low Alcohol Bitter

1/2 Pint

37

0

Low Alcohol Bitter

Pint

74

0

Low Alcohol Lager

1/2 Pint

28

0

Low Alcohol Lager

Pint

57

0

Premium Lager

1/2 Pint

168

0

Premium Lager

Pint

335

0

Regular Lager

1/2 Pint

82

0

Regular Lager

Pint

165

0

Regular Bitter

1/2 Pint

85

0

Regular Bitter

Pint

170

0

Skol Lager

1/2 Pint

77

0

Skol Lager

500ml Can

135

0

Skol Lager

Pint

153

0

Staropramen

1/2 Pint

116

0

Staropramen

Pint

233

0

Stella Artois

1/2 Pint

128

0

Stella Artois

440ml Can

198

0

Stella Artois

Pint

256

0

Trophy Bitter

1/2 Pint

85

0

Trophy Bitter

440ml Can

132

0

Trophy Bitter

Pint

170

0

Whitbread Best Bitter

1/2 Pint

94

0

Whitbread Best Bitter

440ml Can

145

0

Whitbread Best Bitter

Pint

187

0

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Calories in Alcohol – Cider

Description

Serving Size

Calories (kCal)

Fat(g)

Regular Dry Cider

1/2 Pint

102

0

Regular Dry Cider

Pint

204

0

FOLLOW THE PRESERVING THE SEXY GROUP ON FACEBOOK! GET REAL TIME UPDATES ON THE PTS TEAM & MY TRAINING AND PROGRESS!

CLICK ON THE LINK AND FOLLOW THE PTS GROUP PAGE ON FACE BOOK: http://www.facebook.com/home.php?sk=group_207713351816&ap=1

CHECK OUT THE BEFORE & AFTER PICS OF THE PRESERVING THE SEXY TEAM! WOW! RESULTS AND PROGRESS! I LOVE IT! KEEP THE PICS COMING TEAM!

LUIS LOPEZ (ME) BEFORE & AFTER

ALEXIS SALMON BEFORE & AFTER

JEFF ANDERSON BEFORE & AFTER

VEROCIOUS RONNIX BEFORE & AFTER

ANDREW ALBINO MUSCLE PROGRESS

Stationary Bike verse the Treadmill! Am I trading my running shoes for a pair of wheels?

 

Ladies & Gents, Today my routine in the gym was a little different. I did my regular cardio/dancing treadmill routine I usually do for an hour which if you have not seen its pretty entertaining! LOL! But as I became quickly bored of the same ol same ol I spotted in the distance a machine I never use! It was a stationary bike. After my hour on the treadmill I was curious to see how my body would react to the bike. The first 2 minutes on the stationary bike I quickly noticed a new soreness and burn in my legs that I didn’t get from running or walking. I LOVED IT! Has this new love for the bike got me trading in my running shoes? Hmmmm NO! I am a runner by heart. I will say this is a great addition to my cardio workouts and it’s good to vary between the both so I can give my knees a break from the high impact from running. So world remember to try new things on your workout routines. It will help keep the spice alive in your workouts! Preserving the Sexy is anything active so go out there and change your life!

P.S: Here is a cool article I read about the benefits of both running and biking: By Josh Clark

While running benefits calves and hamstrings, it largely ignores the front leg muscles that biking helps: the quadriceps and (if you use toe clips) the shins. By strengthening the muscles opposite those exercised by running, biking helps you improve running performance and avoid injury. The benefits show up in your race times: regular intense biking workouts can shave as much as 10 percent off your 10K time. And like running, the aesthetics of biking aren’t too bad either. If one of the best things about running is all the fresh air and scenery, biking offers the same benefits.

In terms of fitness benefit, three or four miles of biking equals about a mile of running. The real trick is to find a place where you can really push your pace enough to get your heart rate up as high as you would with a run. If possible you want to find a route that requires you to slow down as little as possible — no turns, no pedestrians, no stop lights, no traffic. Not an easy task, and you have to take what you can get. Try to find some good hills to bike on. Uphills can be particularly challenging, demanding more effort of you on your bike than they would if you were running them.

The right form>

Just as form is very important in running, the same is true for biking. Make sure that your seat is adjusted to the right height. When your leg is extended fully with your foot flat on the pedal, the knee should be just slightly bent. The handle bars should also be adjusted to the correct angle. If in doubt, drop by a bicycle shop to have an expert make sure you have the right fit.

If you’re new to biking workouts, you may be surprised how quickly your legs — so trusty for running — tire out on the bike in your first few sessions. Keep in mind that biking uses muscles that aren’t much strengthened from running. It will take a little while for them to get used to the new activity.

Pics of me on the stationary bike:

 

 

“Excuses are the nails used to build a house of failure!” So NO excuses! On that note I am proud to announce a huge announcement! Preserving the Sexy is going back to school to help you even more!

My love for fitness & health has been taken to the next level! Excited to share with you that I have enrolled in school. Starting at the end of June I will be taking courses at NPTI which is National Personal Training Institute for nutrition & personal training! Now I can do more then just motivate you! I will have more knowledge & skill & degree to be able to assist you with nutrition & body type! Preserving the Sexy is a lifestyle! This is my passion in life! No excuses its time we raise the bar!

Already enrolled and ready to take over the Health & Fitness World!

Breaking news! The new Preserving the Sexy Pt.8 mix is in!

Breaking news! The new Preserving the Sexy Pt.8 mix is in! Let me help you get your health and confidence back! Download for free our Preserving the Sexy Pod Cast Motivation mixes here or on iTunes! My passion in life is health and fitness and I am here to help you take your life back!

PRESERVING THE SEXY PODCAST FREE ON iTUNES!

THERE IS NO PROGRESS WITH OUT WORK!

CONGRATS TO MY SISTER JEANNA LOPEZ FOR TAKING HER LIFE BACK AND HER WEIGHT LOSS! KEEP IT UP BIG SISTER I BELIEVE IN YOU!

Ladies & Gents today I would like to give a round of applause and the spot light to my big sister Jeanna Lopez who has joined the preserving the sexy lifestyle and took her life back. My sister has lost a total of 40 Lbs since she has taken her life back. I know this life style is still new to her and she may get frustrated and overwhelmed but just know sister that just like how you believe in me I believe in you more! So stand tall you are doing it! Smile your alive! The PTS plan is rough but well worth it! You are preserving life! So sister I applaud you and know that I am here to motivate you! Remember I can give you the tools but you have to use them! Don’t give up! Love you very much your little brother Luis.

The best thing about having a sister was that I always had a friend.  ~Cali Rae Turner

To the outside world we all grow old.  But not to brothers and sisters.  We know each other as we always were.  We know each other’s hearts.  We share private family jokes.  We remember family feuds and secrets, family griefs and joys.  We live outside the touch of time.  ~Clara Orteg

Before pic!

After Pic! 40 Lb Loss

I write with a heart & spirit filled with Inspiration & Gratitude!

Today I write with a heart & spirit filled with inspiration & 
Gratitude! Ladies & Gents, I stumbled upon an old box of memories last 
night. I found letters & pictures of my wife & family & friends. As I 
Was digging through this time capsule of the last 12 years of my life  
It was almost instantly I was brought back in time. I remembered the 
Man I was becoming at those different stages of my life. I seen a 
Artist, passion, poetry, friendship, family, inseparable bonds, music, 
A grind, a hustle, a dreamer, a young man searching, love blossoming to 
A soul mate! A young man who fought & struggled with weight issues & 
Did the unthinkable & Excuse my language but I seen a young man with 
Such an F*ing Flare for life!
 
I know that preserving the sexy has a big picture & a big task at 
Hand! It will allow people to be inspired it will motivate! It will 
Wake you up & make you take back your life if you fight for it! I can 
Only lead you I can’t do it for you!
 
It’s very overwhelming at times! I am very analytical & have hundreds 
Of things racing through my mind all at once. So many ideas, so many 
Questions, So many things I want to do & try & say! I don’t want to fail 
You ladies & gents! I am here to push through your fitness & health 
Struggles with you because I am also still fighting!
 
I can say with 100% fact that God blesses me & highly favors me & 
Allows me to be able to do it! So if your reading this knows that I am 
A product of the PTS lifestyle & I also face life’s speed bumps but 
Don’t let that stop you! FOCUS! DEDICATE! INSPIRE! PRESERVE THE SEXY! 
GET FIT OR DIE TRYIN!

9 Steps to Eliminating a Plateau! It’s time I switched up my routines and take it to the next level! I read this and it was a must share!

Ladies & Gents: I read this awesome article and this will def help you kick start new changes in your body if you are stuck! I am already working on a new routine and started seeing changes! I will share with you soon my new routines and workouts. Remember to Preserve the sexy and I hope this article helps!

 

Author: 

Doug Lawrenson

 

Are you frustrated with your progress at the gym? Do you pump iron week after week, only to see the same physique time and time again? Do you feel discouraged and disheartened by your progress? You may just have hit a plateau!

The human body is incredibly effective at adapting to change. This applies to all types of scenarios and situations, working out is no different. Following the same routine for a prolonged period of time will have nothing but toxic consequences to one’s mind, spirit and progress.

A plateau is literally the end result of a fitness rut that no one is immune to. The best way to get over a plateau is to look for signs of one. The most obvious of these signs is the inability to progress at one’s goals, regardless of whether its weight loss, weight gain, muscle growth or strength gains. Another sign is fatigue and low motivation. Both of these symptoms go hand in hand, as they are psychological responses by our body. They are a direct result of our inability to progress and to a lesser extent, are caused by over training.

There are several ways to prevent and get over a plateau. The following will provide you with 9 simple steps to do just that!

#1) Rest! Rest! Rest!

If you have reached a plateau or think you have it is important to rest. Taking a week to ten days off from the gym can work wonders. You will come back feeling refreshed and rejuvenated. This is especially important for those individuals who feel tired and unmotivated. Remember, don’t just plant your butt in front of the couch and eat wedges – go for walks, spend time with family, do some yoga etc. This is called active resting and relaxation. Use this additional free time to do relaxing, enjoyable and constructive activities. It is important to take short breaks from working out, when one has been consistently training for 3 to 4months. These breaks should last about a week and will assist in preventing a plateau.

#2) Eating Habits:

As you increase your physical activity your body’s caloric requirements will rise. This will probably be accompanied by an increase in one’s metabolism. 3 square meals a day will not cut it. Even if you’re eating 5 to 7meals/day you have to examine the nutritional value of these foods. If you find that you are hungry in between meals or throughout the day, you are seeing a clear sign of inadequate food consumption. It is also important to make sure that you are meeting your daily protein requirements. If you are looking to pack on some heavy muscle, a rule of thumb is to eat about 1 gram of protein per pound of bodyweight. Remember to eat moderately sized meals, every 2 to 3 hours throughout the day.

#3) Change the Routine

Many people are skeptical about changing their routine. It is a norm to be hesitant of change, especially when things have gone so well in the past. The body is a beautiful object that adapts easily to the stresses it is exposed to. This is the main reason why it is important to modify one’s routine every now and then. Changing the routine doesn’t mean starting from scratch. All you have to do is take out one exercise, for a particular workout and replace it with another. You should also change the order in which you perform exercises. These two changes, though small, will shock the body and promote greater muscle growth.

A great way to prevent gains from diminishing is to systematically change one’s routine at certain fixed intervals. Changing one’s routine every 4 to 6 weeks is a great way to prevent the halting of one’s progress.

#4) Stay F.I.T.

It is important to not only modify the exercises one does, but also change how one exercises. F.I.T. stands for frequency, intensity and time. These words are golden when it comes to breaking out of a plateau. They can be used to modify one’s cardio and resistance training program. Lets run through them quickly:

Frequency: It is important to increase or decrease how often you workout.

Intensity: You should try and increase or decrease the level at which you train.

Time: You should also change the length of time you train for.

#5) Sleep Enough!

Working out and eating a healthy diet are very important when it comes to staying fit and building muscle, but there not your only concern. Your body regenerates and repairs muscle tissue the fastest when your sleeping. It is therefore important to get an ample amount of sleep every night. The average adult should strive for 7 to 8 hours of sleep to ensure that the body is properly rested. The amount of sleep you get has a direct effect on your energy levels as well as how you train. This is very important when it comes to building muscle, so sleep enough!

#6) Keep Workouts Under an Hour

The goal of weight training is to train your muscles to stimulate growth, not murder them. When we put intense pressure on our muscles for prolonged periods of time, our bodies go into a state of catabolism (muscle breakdown). This will usually begin to happen if weight training is done for more than an hour and a half. Consistently working-out for more than an hour will result in over-training. This will lead to the weakening of one’s muscles. Studies have shown that the growth assisting hormones the body releases, peak within 30mins of exercise and decline shortly after. Always keep workouts under an hour and if you must, never train more than an hour and fifteen minutes!

#7) Challenge Yourself!

Overloading our muscles results in growth and strength. It is therefore important to assess our ability to challenge ourselves. When we are working out, we must pay attention to the number of reps we perform per set, for a given exercise. If you are able to do 7 to 8 reps on the last set of a specific exercise, you are lifting too light. If you are able to get less than 4 reps, you are lifting too heavy. You must consistently increase weight whenever possible, but strive for 4 to 6 reps on the last set of an exercise.

#8) Don’t Over Do It!

The only time our muscles grow is when they rest. It is important to have ample rest before working the same muscle group again. If you did an intense workout you should leave a gap of 7 days before you work that muscle group again. If your muscles are not well rested, they will become overworked and you will become weaker as a result.

#9) When Building Muscle, Don’t Go All Out on the Cardio!

When we are training our muscles, we should be doing just that – training them. A common mistake people make when trying to build muscle is to burn fat at the same time. This unfortunately does not work. Keep your cardio limited to 20 to 30mins per session and limit yourself to 3 to 4 sessions per week. Cardio sessions that are too long will negatively affect the body’s muscle building abilities. Studies have also shown that prolonged cardio sessions reduce testosterone production.

A plateau is never an enjoyable experience. It can be frustrating and emotionally draining. By paying closer attention to our bodies and the things we do, we can limit or eliminate the potential for hitting a plateau. We all face challenges in this world, working out is no different. By staying motivated, listening to our bodies and consistently pushing ourselves harder, we can accomplish anything!

 Chest & Shoulder are looking beast! Stomach is flattening out! It’s a slow process but I will never give up!

Passion is everything! My Marriage, My Family, My VOS Djs Team, My Paris & My training! I am passionate about it all!

Passion (emotion) – is a term applied to a very strong feeling about a person or thing. Passion is an intense emotion compelling feeling, enthusiasm, or desire for something.

The term is also often applied to a lively or eager interest in or admiration for a proposal, cause, or activity or love – to a feeling of unusual excitement, enthusiasm or compelling emotion, a positive affinity or love, towards a subject, idea, person, or object!

Today Ladies and Gents we discuss passion! Passion is everything! How does this have anything to do with preserving the sexy! It has everything to do with preserving the sexy! Part of the PTS lifestyle is not only physical health but mental! Mental health is just as important if not the most important of preserving the sexy!

My Marriage is the rock of my foundation! My Wife Stephanie says I am the one who inspires her. It’s really her who inspires me. She has taught me how to love and the value of friendship.

My Family is the backbone! They believe in everything I do and support Luis the man I am becoming! They teach me everyday the value of family!

My VOS Djs Team is my blood that flows through me! They teach me the joy of dreams and creativeness and art! These are my brothers for life!

My Paris! Has taught me how to love with about verbal communication! To care for someone or a pet and to be able to get love back and not be expected to do anything but to love is a feeling I can’t describe!

My training is my outlet! I get to inspire change in people and the world by showing them that the impossible is possible!  The body is a crazy thing!

My formula to Happiness & Success: pray, work harder then anyone else, pray more, take care of your health, pray even more, love hard, pray again, surround your self with positive ambitious people, pray again, humble your self to God, family, friends & to the public, smile, dance, inspire & pray even harder to stay on the path! You must be passionate about all aspects of your life! It truly will bring you happiness! When you’re happy you inspire!

So please remember world! If I can do it so can you! Preserving the Sexy!

How important is a rest day while working out? Very! Mind & Body!

Ladies & Gents, Today I wanted to discuss the importance of recovery rest and days off from the gym! YES I SAID IT DAYS OFF FROM THE GYM! LOL It’s vital that we allow ourselves to heal so we can get the results we want.  Remember to Train Hard, Eat Clean & Pray Harder and REST and enjoy life! Preserve your sexy!

Here are some articles that i found that will stress to you the importance of resting your body & mind:

How important is rest day while working out?

After solid months of training, take at least five days off (in a row) and don’t do anything “real physical” in or out of the gym

This is very important in the recovery phase of weight training. Proper weight training puts a lot of stress on the muscles and the body. You are damaging muscle fibers that need to be rebuilt and reinforced.

The weight training is just the stimulus for muscle growth. The real growth and repair of the muscle comes when you are out of the gym resting. The rest is what causes them to grow and get stronger.

Much like a battery needs to be recharged once in a while so does our bodies. We need to take a few days off after about every two months of intense training. This should be at least five days, preferably seven days.

Do absolutely nothing involving weights, aerobics, or cardio. Nothing. Zilch. Don’t even go to a gym unless it is to tan, relax in the Jacuzzi, or shower. Do not do cardio.

You need this time to let your body recover and recuperate from the time you’ve spent training. After three days of not doing anything real physical, you will feel more energized.

Don’t worry about becoming unmotivated and fearful you might stop going to the gym. The opposite is true. After five or so days of straight rest, you will be so full of energy that you will want to bust down the door to the gym to get inside. It happens. When you rest your body often, you can expect it to recover from these intense workouts better.

If you have been working out for quite some time, such as two to three months, and you don’t feel the least bit fatigued on some days, I may have to question if you are working out with the utmost intensity. Intense and demanding workouts will, sooner or later, start to wear you out.

If you don’t get enough rest, your body’s immune system will force you to take some time off (by becoming sick) Think about what stress does to your body. Stress can make you sick. You must allow your body to recuperate fully or the residual effects of long-term weight training will shut it down.

As you can tell, the need to rest when building muscle is an important, but often overlooked part. – shawnlebrunfitness

RESTING YOUR MIND AS WELL!!!

*** Resting the mind is like manna from heaven. Meditation, prayer and focusing on the present moment all lead to improved health. There are many ways to meditate, many ways to pray, and many ways to focus your attention on being present in this moment right now. Whatever works for you, just do it!

DID I JUST SAVE A LIFE? OMG! WOW! TOUCHED AND BEYOND EMOTIONAL! CONGRATS ALEX AYALA ON TAKING YOUR LIFE BACK & LOSING 50 POUNDS!

WORLD PRESERVING THE SEXY IS DOING IT BIG! WE ARE SAVING LIVES PEOPLE! BEYOND TOUCHED AND VERY EMOTIONAL RIGHT NOW! THIS IS A MESSAGE I RECIEVED FROM ALEX AYALA WHO LOST 50 LBS AND SAYS BECAUSE OF PRESERVING THE SEXY HE TOOK HIS LIFE BACK! I’M NOT GOOD WITH WORDS RIGHT NOW! EMOTIONAL AND TOUCHED! GET FIT OR DIE TRYIN! WHOOEEEEWWW!!!

This is the message I recieved last night:

Whats up Luis, I just wanted to keep you posted on my progress with my weight loss. Since the last time we spoke I have lost a total of 50 lbs. I am changing my life one pound at a time. I check your site all the time to see what yoiu are doing and how you are doing it, so with that said; thank you for the motivation that you probably did not know that you where giving me. Keep up the great work bro. Who knows what life you are saving with what you are doing for the people. So thank you again. Quick question though, I am getting stuck and feel like I am getting bored with the same old thing everyday with cardio, any suggestions?

Screen shot of the message: Proof that PTS Works!

Cookie diet are u serious! Listen up World!

Ladies and Gents if it was only this easy! Cookie Diet, Fruit Diet, Pill Diet, Special K Diet! HAAA Good luck on that one ladies and gents! The only way to keep the weight off is with eating clean and healthy and regular exercise! I stress EAT CLEAN & REGULAR EXCERSIE! A pill, a cookie, a liquid will not give you the nutrition you need to keep your body in tip top shape! You have to eat and you have to exercise that’s the big secret! When I started on my journey to weight loss I was afraid to eat. I was only exercising I was not feeding my body properly. That is a big no no!!!! Remember your body when exercising is in burn mode and it will eat everything from fat to muscle. Have you have ever seen a UN healthy skinny person? I have you can tell that they are not putting the right stuff in there body and there body is showing! So again there is no easy way or secret pill, cookie or juice diet! You must sweat! You must push through the pain! You must MOTIVATE!!!! Eat clean & Exercise! Try it and you won’t regret it! Get fit or die tryin! Preserve the Sexy!

I had to show you this mess for 19.99 you will get worse! LOL Do not buy this crap!

Discipline! Motivation! Results!

Ladies & Gents, Preserving the sexy is a lifestyle choice and change! It’s not for the weak! You will have to sacrifice time & sweat! Nothing comes easy in life it’s all trial and error with the body you have to find what does and does not work for you. Here is my training schedule during the week.

Mon: Chest & Back
Tues: Biceps & Triceps
Wed: Legs
Thurs: Off
Fri: Core and abs
Sat: Marathon Training
Sun: Shoulders, Core and abs

Food:
Breakfast: Protein Shake, Egg Whites, Toast
Lunch: Turkey Sandwich & Greek Yogurt
Snack: Raw Almonds & Protein Shake
Dinner: Chicken or Fish with brown rice & veggies
Snack: Yogurt or nuts
Before Bed: Protein Shake

This is not easy to do! I come from a latino family so not eating red meat or all the other great tasting latino food is a battle but something that gets easier with time!

Results don’t lie:

Abs coming in slowly!

Chest is coming in!

Congrats to the PTS Team for there first competition run of the the year!

Ladies and Gents today the PTS Team took on the challenge of Zimmerman Kiser Sutcliffe 34th Annual Winter Park Road Race 10k & 2 Mile James C. Barnett Memorial Run presented by Florida Hospital through Park Avenue. We destroyed it! numbers don’t lie take a look!

Before the race: Andrew & Luis

First 2 miles dare stats:

10k mile stats:

Little AJ newest member of the PTS team 5 years old and your never to young to PTS! 100 yard dash:

Hard work equals reward!

THE PTS TEAM THIS WEEKEND HAS TAKEN THERE TRAINING TO THE NEXT LEVEL!!! 9 MILE RUN! SEE FOR YOUR SELF!

PT.1

PT.2

World was not built in a day so neither will your fitness & health Goals!

Ladies & Gents! It takes time and time & more time & hard work to
reach your fitness goals. This will not be an easy task and you will
Slip up sometimes & that’s ok! Just keep focused on the big picture the final result! Don’t give up because you don’t see the change on the scale! Remember muscle weighs more than fat. It’s all about them inches & you will see the results in your wardrobe.

A perfect example last year I weighed 165 with 36 waist… I’m still around 162 to 165 & my waist is 30inch. I wore a medium shirt like a champ & now I got to wear a small. How is this??? Well like I said your body will fill out & tighten up & in places so I may have weighed the same because the muscle weighs heavier but I am sculpting the body.

This takes hard work, dedication, sweat & number 1 sacrifice! I am still a work in progress because my goals & challenges have changed but I will keep trucking & motivating! So remember if I can do it! So can you! Get fit or die tryin!

It takes time to get your Situation right! I’m still working…Shoulders coming in finally…

Drinking water can help you in your efforts to lose weight.

Ladies & Gents! Water is the key! I drink about a gallon a day! See what research shows & start preserving the sexy:

“Water can decrease your appetite,” “It is hard to distinguish between being thirsty and being hungry, so try drinking water and waiting 20 to 30 minutes to see if you’re still hungry.” Drinking water also may help you cut calories.

“Water is an important nutrient and is vital for a variety of bodily functions and processes including removal of waste products, carrying nutrients, and regulating body temperature,” she said. “Water helps reduce fluid retention, and helps keep bowel functions normal.”

“Most people realize fluid is used to produce sweat which keeps us cool during exercise and the hot temperatures. – Mara Z. Vitolins, R.D., Dr. P.H

I really do this people! It’s a lifestyle!

Marathon training is going awesome! Track and follow me on nikeplus.com to see how the PTS Team is doing!

Ladies & Gents, This week we did a 8 mile run through Jay Blanchard Park in Orlando Florida. I would haveto say one of the toughest runs I have ever done and I have done a full marathon. The weather was perfect and the sun was out with a bit of a breeze so it was not nature. I think it had to do with sleep and not eating before the run. Let’s pray next weeks 9 mile run goes smoother.

Preserving the Sexy is on iTunes!!!

Ladies & Gents!!! Preserving the Sexy is on iTunes! Do you need motivation in the gym, running or during your work outs! Well I can help you! Download the Preserving the Sexy PodCast mix on iTunes & get all high energy music to push you through your workouts & I will be coaching you the entire way through!

Copy & Paste this link in your browser & it will take you to the Preserving the Sexy PodCast iTunes Store! All mixes are free: http://itunes.apple.com/us/podcast/preserving-the-sexys-podcast/id412795754

Life is all about balance!

Ladies and Gents, Life is a balance! It may take you time to play around with it but life is all a balance. I hear all the time from people that they never have time for this or time for that and because they don’t have time that they don’t have the time to exercise. I understand we all have busy lives from work, school or families but do not allow that to be an excuse to not take care of yourself. Mind & Body are one and if neither one of those are happy you will soon find out your right! You will not have time for anything because your life will be cut short! I work a 9 to 5 job. I also have my own DJ Company that stays busy weekly with steady work and on top of that I have a family of my own. Being a married man is a job all on its own! How do I pull it off and still have time to preserve the sexyness?

Well I can sum it up in a few strong words: Sacrifice, Motivation & Dedication. It took me a while but I was able to balance life. Sacrifice is key! I changed my job schedule to start a little later giving me the ability to DJ at night and sleep a little longer in the mornings and still wake up in the mornings to train before work. How did I make room in all that chaos for family! Well very easy! I love every spending time of the day with my wife so I incorporate my love of spending time with her into all aspects of my life. From work, DJing & to working out. It’s all about balance! I motivated my wife to wake up every morning before work to train at the gym with me. That allows us to not only to bond and have some quality time together but also train and get healthy together. During my day job work hours I make sure to text or call her as much as possible to make sure she knows how special our marriage is. I even ask for some vacation time when available from work on her days off to be able to spend time together for dates. At night time when I DJ with my company I make sure to always invite her and her friends to come out and enjoy a night of dancing and hanging out. She doesn’t always take me up on that offer but the main thing is that the offer was there! It’s all about sacrifice people! So please understand none of this is easy! My life is different from yours, but with practice and time you will master balancing of your life! SACRIFICE is never easy! GET FIT OR DIE TRYIN!

Work out your legs & A$$ people!

Ladies need help toning that back side up? Fellas stop walking around with big arms & chicken legs! Ladies & Gents one of the most important workouts that will transform you are leg & butt workouts! Don’t look all unbalanced & top heavy! Preserve the Sexy!

Because the legs contain such a massive amount of muscle tissue, when they are placed under an overloading stimulus they cause the release of anabolic hormones such as testosterone and growth hormone; much more than when you are working a smaller muscle such as your triceps.

These hormones alone stimulate muscle growth, so essentially, when you work your legs, you are indirectly helping the rest of you to grow as well. And besides, if you’ve ever seen one of these guys in the gym who only works their arms, a large upper body with chicken legs doesn’t exactly look appealing.

My Leg Routine:

Squats 3 Sets 20 reps
Leg Press inner 3 Sets 20 reps
Leg Press outer 3 Sets 20 Reps
Leg Extentions 3 Sets 20 Reps
Leg Kick Backs 3 Sets 20 Reps
Raises 3 Sets 20 Reps
Lunges 3 Sets.

These are my 2 pair of pants I ripped! My leg work outs will change your life! I have made people throw up & not able to walk normal for a day or two! LOL

It’s time to play Chemistry with my body!

Ladies and Gents, This weekend I went by a friend’s vitamin shop and picked up some goodies I want to talk to discuss this today. I feel like I have been flat lining a bit and haven’t been seeing the results I have been looking for. All part of working out is trying new things because your body begins to get tired and bored of the same old same old. So I picked up some supplements that I think will get me kicked started in the right direction again. I will keep you updated on my progress with pictures and let you know how I like the supplements. I started today and my body feels a little over whelmed which is kind of scary but it because it’s not use to all the different supplements. I will make sure that I listen to my body and keep or cut anything I think is not working. Here is a list of what I am using and what it does. Take a look & don’t forget to Preserve the Sexy!

Bcaa – Branch Chains Amino Acids: Building Blocks of protein and muscle growth. Basically Build Muscle Tissue and balance hormonal release and brain function.

Glutamine – helps recovery faster in your muscles from exercise has also been known to suppress hunger and boost immune from wear and tear in your body.

LipoFire – a fat burner known to target hard tricky stubborn stored fat areas.

Natures Green – it’s a concentrated extract power of your day’s veggie servings in one scoop will hit blood stream faster because there is nothing to digest.

Nature Fruit – it’s a concentrated extract power of your day’s fruit servings in one scoop will hit blood stream faster because there is nothing to digest.

Natures Fuel – it’s a concentrated extract power of your day’s multi vitamin servings in one scoop will hit blood stream faster because there is nothing to digest.

Nfuze – a super powerful prework to give you that boost of energy to start and finish your workouts.

Arabol – a natural help to release your bodies testosterone levels that are stored to help you increase strength and muscle growth.

Anabolix Pm – will help with muscle recovery and also sleep and during sleep with stimulate the left over testosterone stored in your body.

Men, it’s time to face facts: You probably aren’t taking care of your face as well as you could be!

Men, it’s time to face facts: You probably aren’t taking care of your face as well as you could be. I am 29! WOW 29! Close to 30 & part of the Preserving the Sexy & the Get fit or die tryin lifestyle is grooming & taking care of your skin! Fellas this topic is just for you today! The ladies pretty much already got this down pact!

Diet too plays an important part in your skin’s health. Always eat fresh foods, and opt for tanned food only in times of emergency. Your diet mantra should be:Vegetables, Fruits, Nuts, and pleant of Water! If you make sure you eat enough of these in abundance and lay off fried, greasy and junk food, you’re all set and on the right path to great skin! Here is an article I found that will help you out guys:

Men, it’s time to face facts: You probably aren’t taking care of your face as well as you could be. You might be washing it too often or too little, using the wrong face wash or washing at the wrong time. The results can get ugly: dry skin, ingrown facial hairs, acne or oily skin. Luckily, taking care of your face is pretty easy — and it doesn’t require a bunch of expensive, flowery-smelling lotions.

How often should you wash your face and when should you do it? Generally speaking, you should wash your face twice a day, once in the morning and once at night. Any more often than that and you’ll risk drying your skin (although a splash of water in the afternoon to wash away sweat and oil isn’t a bad idea; if your face gets very dirty, you’ll need to wash more often). Lots of guys probably wash their faces in the morning when they take their daily shower before work. Don’t skip the evening scrub, though: Dirt and oil accumulates on your face throughout the day.

It’s also important to remember to wash your face before you shave. Oil and dirt on your face make it hard for the razor to travel smoothly over your skin, which affects the quality of your shave.

Don’t use a plain bar of soap to wash your face. Soap may get things clean, but it also can dry skin out. What you want is a face wash, which will get your face clean without drying it out. If you don’t like the smell of women’s face washes, find an unscented variety that will get the job done just as well — and often for less money.

There are some optional steps, such as using an exfoliating wash every once in a while, or using an astringent to cleanse, disinfect and tighten pores. You may find that these products work for you, while other men may prefer a more minimalist approach.

Men’s vs. Women’s Facial Cleansers
One step that isn’t optional is applying a moisturizer with sunblock. Make this the final step in your routine. This will protect your face from the sun every day, which will significantly improve your skin’s condition and slow the aging process.

When your face does start showing the signs of aging, you don’t need to change much about your face washing routine. Your skin might change somewhat (from oily to dry, for example), so you may need to adjust the products you use to wash and moisturize your face. For the most part, taking good care of your face when you’re young will keep it healthy as you age.

Determination equals Results! See for your self!

Ladies & Gentleman I am living proof that with Dedication, Determination & Motivation you can do anything if you put your heart & mind to it! It’s been alittle over 3 years since I took my life back & proud to say the sacrifice is well worth it & the weight is still off! 265lbs is where I started & 163lbs is what I am today! So never give up! FIGHT FOR YOUR HEALTH! You only get one life! GET FIT OR DIE TRYIN!

It’s almost a situation! LOL JK

Is wine good for you? YES!!!

Hey guys just wanted to give you a heads up on an article I read & found! I hope you enjoy it! Don’t forget also to preserve the sexy at all cost!

Is wine good for you?In moderation and as part of an overall healthy diet, the short answer is yes!

Thanks to its alcohol content and non-alcoholic phytochemicals (natural occurring plant compounds), wine has been shown to reduce the risk of heart disease, certain cancers and slow the progression of neurological degenerative disorders like Alzheimer’s and Parkinson’s Disease.

I bought enought wine for atleast 6 months! LOL

The Preserving the Sexy Marathon Team is kicking butt! 6 Miles!

Ladies & Gents our third run at Jay Blanchard was awesome! The PTS team is making me proud! Today 5 of us had a goal of 6 Miles and 2 out of the 6 completed the 6 miles in less then an hour and the other 3 members did 5 and half miles! If you are interested in training with us stay tuned for our running times and dates! Don’t forget motivation, dedication, inspiration and to preserve the sexy at all cost!

Luis – 6 miles

Andrew – 6 miles

Jeff – 5 and half miles

Shaney – 5 and half miles

Jeanna – 5 miles

 

 

Marathon 26.2 Miles! We got this!!!

Very proud of the members in the Preserving the Sexy Team!

Ladies & Gentlemen! I now introduce to you the new Christian Fiqueroa! He has lost a Total of 40LBS on the Preserving the sexy plan! He has increased his job load & watching the amount of food & calories he consumes per day & is a dancing machine when he goes out with friends! Congrats Christian on taking your life back! I am a proud coach! If we can do it WORLD so can you! Take a look at his before & after!

I LOVE THE FACT THAT PRESERVING THE SEXY IS TAKING OVER THE WORLD! THATS WHAT I CALL STRAIGHT BUTT NAKED NESS!

Download  Free Pt.1 through 4 Preserving the Sexy Pod Cast! I promise you this will help you through your workouts! You can subscribe free on iTunes for our weekly Pod Cast!

Pt.1

http://preservingthesexy.podomatic.com/entry/2010-12-30T21_01_20-08_00

Pt.2

http://preservingthesexy.podomatic.com/entry/2011-01-08T14_48_15-08_00

Pt.3

http://preservingthesexy.podomatic.com/entry/2011-01-14T13_02_23-08_00

Pt.4

http://preservingthesexy.podomatic.com/entry/2011-01-21T18_18_58-08_00

Long distance running how I miss you!

Ladies and Gents, Lately as I have been driving home I have been noticing more and more runners on the road and it brings a smile to my face. I love to see people value their health. As crazy as it sounds I catch myself rolling down the window and cheering them on like a proud coach. I enjoy the freedom of running on the road and the therapeutic mind cleanse I get from long distance jogs. The hustle and bustle of life around you slows down. The pounding of the pavement, the fresh air smells of nature and most of all the breeze in my face and warmth of the sun on my body. There is nothing cooler than putting on my running shorts, lacing up my running sneakers, picking out my favorite pair of sun glasses and hitting play on my iPod playlist named GET THAT SH*T and just taking off! AHH MAN WHAT A RUSH!

I guess it’s a sign that I have been neglecting one of my passions. It’s not out of laziness or time that I have not been running more. I have been focusing more in the gym on weight and body building. Long distance running tends to kill a lot of the progress in my muscle growth. Example 1: Marathon Athlete Runners! When is the last runner you have seen that looks muscular or buff? Those type of runners look very thin and lanky because there body feeds off their muscle and fat for nutrients.

I could perhaps try to find a happy middle ground and not so much give up or stop running but not run for as long or as far as I know I could. Maybe cut down a 5 mile run to a 3 mile run so I can still have the muscular build and tighten up in more areas. I will tell you this when I ran the Marathon last year at 153 pounds thin I was like a fish in water. I run now a quick 3 mile run at 163 pounds of muscle you can feel the pavement on every part of your body. I feel like a small tank borrowing down the road! It’s a big difference and I just got to tough it out.

I appreciate you guys taking the time and reading and know that if I can take my life back so can you! Remember I was 265Lbs. Nothing is impossible. Believe, sacrifice and fight for your life you only get one! Preserve your sexy!

WE ARE NOW IN ITUNES & POD CAST & YOUTUBE WORLD WIDE! PRESERVING THE SEXY IS SWEEPING THE NATION!

 

Ladies & Gents, You asked for it and its here! Preserving the Sexy Pod Cast & Video’s! Download new motivation to your computer. mp3 player or Ipod!

 

PRESERVING THE SEXY MADE IT TO ITUNES!!!

 

 

Preserving the Sexy Pod Cast Pt.2

http://preservingthesexy.podomatic.com/swf/joeplayer_v11.swf

Presserving the Sexy Pod Cast Pt. 1

http://preservingthesexy.podomatic.com/swf/joeplayer_v11.swf

2011 IS COMING UP! ARE YOU READY TO GET FIT OR DIE TRYIN?

Ladies & Gents, 2011 is right around the corner! Are you ready to get fit or die tryin? If so I can’t wait to show you what’s in store in 2011! PTS work out gear, videos, More exercise plans & routines and I will share with you more of my diet and training secrets. I hope you are ready to take this journey with me and Preserve the Sexy at all cost! Take a look at a good friend of mine who’s name is Chris who is also on the Preserving the Sexy plan who I have inspired to take his life back!

PTS Shirts $15.00

Chris Before Pic!

Chris After Pic 90 Pound loss!

MR. PTS GETS A B12 SHOT + DJS A FITNESS EVENT VITAMIN SHOPPEE

Hey Ladies and Gents, I think its about …

Hey Ladies and Gents,

I think its about that time I dusted off the long distance running shoes and get back on the road! I haven’t really ran any long runs since The Disney 26.2 mile Marathon Jan. 2010. I still do cardio on the treadmill and StairMaster to preserve the sexy but have focused mainly this year in weight training. I am going to have to balance the two. I will have to dedicate at least 2 days a week to distance running and the other 3 to 4 days on weight training. It’s going to be a tough challenge because I don’t want to sacrifice muscle growth. what I mean is that when ever you start pushing your body for those long runs your body gets hungry and tends to go for the most nutrient part of your body which is the muscle and will feed on the muscle and long distance runners if you have seen them are usually very thin. I am not looking for the thin look! I want a athletic look very tone and muscular shred. LOL So wish me luck on this new goal and hopefully if everything works out good. You will see me in New York City for the NY Marathon Nov.2011! Fingers crossed and don’t forget to Preserve the Sexy!

PS. Here is a cool House Mix VOS DJ’s made for you to Preserve the Sexy to

Download free here:
http://www.sendspace.com/file/22xysr

Mr. PTS

Where does my inspiration and motivation and dedication come from?

Hey guys, I get a lot of emails from all over the world from people wanting to know how I can have a regular job, Deejay late night and still have the energy to train? First I would have to say it’s passion really. I have this fire inside of me wanting to always better and out due myself. I can’t say how it got there but since I was a boy I knew I had something that always allowed me to push harder. I was different. I want to say it’s GOD’s hand pushing me to be the man he knows I can be. I get many emails from people telling me that I inspired them to change their life. It makes me emotional thinking about how my struggle can help someone life for the future. You guys around the world that email are my motivation and inspiration! You guys believe in me and I will not let you down! Preserve the Sexy at all cost!

PS. I am also attaching an article from a professional trainer Pauline Nordin who I look up to for advice on eating clean and training until it hurts. Take a look at this article of you are serious about doing what it takes to take it to take it to the next level.

Pauline Nordin: Hello! Did you just find out you’d love to have a chiseled midsection,
a butt that stays UP and firm, toned legs? Got yourself a workout
regimen and waiting to rock the boat?

If you are a complete stranger to dieting and have no idea about what
it takes to get that “just a bit athletic, not a bodybuilder type
physique”, here is a short guide to cut to the chase:

In order to get visible muscle tone, you first of all need that muscle
mass. It might be covered under the smooth layer of fat you got but
unless you’ve been working out consistently or have fantastic athletic
genes you won’t have enough muscle to support a “defattening
procedure” or “leaning out”.

You get the muscle by training with weights. Any physical training
will stimulate some muscle building, but the most efficient and
dramatic effect you get from working out old school weight training.
If the weight is not challenging your body won’t change from puffy to
toned. Don’t be scared of using “big weights” cause they won’t turn
you into the Hulk. Believe me you are not a gene mutated human being
who has 100 times more effective muscle growth potential than the rest
of us.

Now, with weights you shape the muscle FORM. With cardio training you
melt off the fat layer on top of the muscle which hides the muscles
from the eye. When you do cardio you want to breathe heavy, it should
be challenging. This is when your body needs to adapt and create many
tiny “fat burning engines” in your muscle bellies that burn fat for
you. The better the cardio, the better the fat burning potential
throughout the whole day.

When it comes to food you need to pay attention to what you eat. You
see, just wanting to be thin takes some portion control and calorie
control. However, that will not give you a lean look. Portion control
means you eat a little bit of everything maybe but you pay close
attention to how much and how many servings per day. It will usually
keep people at a decent shape unless you have no control of your
portions!

But you don’t want average, you want more, right? Six pack? Lean arms?
Toned thighs? Then you must provide your body with not only calories
but the right kind of calories. You see, a serving of junk food will
give your fat cells energy but will give your muscles nothing to work
with. 200 calories from french fries will make you smooth and jiggly
but 200 calories from protein like egg whites, fish or protein shakes
will make you lean and increase your metabolism.

So, why cannot you just eat healthy you wonder? Because healthy does
not mean “getting fewer calories than you burn” and that you need to
keep track of if you want to reshape your body. Whole grain bread,
whole grain pasta, nuts, olive oil, sourdough bread, fruit, lentils,
beans, salmon etc are all healthy foods but they provide lots of
calories in small servings. And the thing is: when you are working on
losing fat you will get hungry! And if you choose food that give many
calories on a small amount of food volume wise, you will not get full
or feel satisfied.

If you eat a lot of carbs, even healthy ones like fruit, muesli, brown
rice, sweet potatoes etc, you are giving your body instant energy.
That way there is no need to start using fat from your body fat to
fuel your activities. Carbs also release most of the fat-storing
hormone insulin which tells your body to store energy instead of
burning it. This is not the only problem: eating lots of carbs means
you need to reduce fats or protein to stay within a good calorie level
that induces fat loss. Too little fat and you won’t ever feel full,
your hair will be dry, your skin too and your hormones will plummet.
Too little protein and you will break down muscle or not rebuild what
you got.

Eating only protein and fats is a bad idea because you will feel
awful. You won’t be able to train with intensity and that you need in
order to shape your body! It’s not healthy to eat no vegetables and no
fiber. It causes inflammation. And you will be constipated. That
doesn’t make a happy camper!;-)

Fats are great energy and nuts are healthy, but eating them means you
are getting loads of calories in tiny portions. Fats can be converted
to body fat instantly too if you are not using them for fuel, so they
are easier to store than carbs or protein.

If you are a person who just hates to follow a regimented “boring”
diet concept which is void of all the “normal” foods normal people eat
and thus look pretty boring normal too, well, then you can go ahead
and practice portion control. However, don’t get annoyed if it takes
you so far, but then the last pounds will not go away without stricter
rules.

There is a reason why people who eat “normal” don’t look
“spectacularly athletic”: because to look spectacularly athletic you
need to diet stricter than normal people do. Kinda easy to get that,
no?

The biggest problem people have when they find out they want to look
like fitness models is: they don’t want to do what it takes. Yeah,
working out maybe, but that’s the easy part! Especially if you eat
plenty to train hard! But when it’s time to strip off body fat, uhm,
not so fun anymore, huh! Do yourself a favor: stop looking for an easy
way out.

Me in the pic! Mr. PTS!

Hello World, I got alot of people asking…

Hello World, I got alot of people asking me how is Paris is coming along on the Preserving the Sexy lifestyle? Well She is doing just awesome! She has just hit alittle under 7 pounds. That is an awesome weight from when she was 10 pounds. The Vet is about to do another check up to make sure her new healthy diet plan & excerise rountine is enough to slow down or prevent her seizures. She is still to take meds twice a day to help her avoid them. Keep your fingers crossed for her guys she is a strong lady! Dont forget to Preserve your Sexy at all cost!

Paris Daily Meds

Paris enjoying a nap after her 1 mile walk in the cold

305LBS Bench Press I DID IT!!! Whooeew!!!

LADIES & GENTS! I DID IT! 305LB BENCH PRESS! I meet one of my major goals before the year ended! I feel like I’m almost turning HULK green! LOL! I am still shocked and cant believe it! I’m 166 LBs to be pressing up 305 is almost beast status! LOL! Stay tunned for my next big surprise this week I will announce something very huge with new meal and workout plans for you. Remember to always PRESERVE THE SEXY!

300 POUNDS! LIFT BIG OR GO HOME! I’M ALMOST THERE! WHOOEEW!

Ladies & Gents, I am proud to say I am just about to hit the 300 pound bench mark! Today I benched 280lbs easy! I feel like I could have went heavier but didn’t have anyone to spot me so I didn’t want to chance dropping the weight on my face. LOL. It’s very exciting to see I am about to conquer one of the goals I set earlier in the year. As I been training more on heavy weights & less on long distance running I have gained about 6 pounds of pure sexy! LOL!!! Current weight is 166lbs Remember world if I can do it so can you! Preserving the Sexy is the lifestyle!

Inspiration HD Video

My name is Luis Lopez. I wanted to share to the world one of my life’s passions which is health & fitness. I use to weigh 265 Lbs. I now weigh 165 Lbs. I have lost 100 Lbs over the last 3 years. I changed my eating habits and started training 5 to 6 days a week. It was not an easy journey to change my old habits but it was a life style change I would do over 100 times. I also love to run and started training about a year ago to become an endurance athlete & marathon runner. I started off walking & jogging around the block and next thing you know I started running farther & farther nonstop. I have run several charity runs this year. I have completed this year a 5k, 15k, half marathon & my biggest challenge yet was the Disney Full Marathon which to me was life changing. I would like to share to the world my story & hope to inspire and motivate you to want to live a healthy lifestyle. Dedication, Motivation & inner strength will help you accomplish & overcome any obstacle. So join my group to see my eating habits & to learn some fitness routines & follow me through my health & fitness goals. I will also follow you & see you ladies & gents set & accomplish your goals that will help you PRESERVE THE SEXY! I am still learning new things when it comes to routines & supplements and eating habits so feel free to share & teach me things as well because you can never stop learning in life. if you can also post your before & after pics. SO LET’S MOTIVATE THE WORLD TO PRESERVE THE SEXY!

Change? Have I Changed? People see physical change but has Luis the man, the husband, the friend the son, the brother changed? Preserving The Sexy! Hmmmmm?

Hello world, Today I wanted to talk alittle about change. What is Change? Well the dictonary says Change is:
a : to make different in some particular : alter
b : to make radically different : transform
c : to give a different position, course, or direction

Do I feel that I have changed? I have very much so. I see the world in such a brighter light. Colors more vivid, Love stronger, people more clearly. Is it bad? No I don’t think I have changed for the worst. I feel new. I feel not embarrassed, I feel confident, and I feel comfortable in my own skin. My good friend and gym guru Jeff Anderson says “I have blossomed”! LOL I like that saying! LOL I believe that training and preserving the sexy has opened up a part of me that was laying there screaming to come out. “Being able to focus on what I feel is worth while doing. Having a goal in life. Feeling what I do is the right thing to do. Seeing stepping stones to my ultimate goals and daring to take the steps. Having faith in the process it is to reach my goals. Understanding that only I can stop myself from creating what I want to create.” Pauline Nordine She couldn’t have said it any better! People come up to me and tell me that I have inspired them! I freaking Inspire people! How AWESOME IS THAT! My goal is to inspire and motivate the world! Thank you guys for allowing me to! Remember to preserving the sexy at all cost!

New progress shots!

Preserving the sexy on the road! Can it be done? Of course!

Ladies and Gents just wanted to share with you some of the tips and
tricks I do when I am headed on vacation or a work trip. A lot of people
want to know can you still preserve the sexy if you don’t have a gym
near you or you don’t cook your own food while you’re on the trip. The
answer is of course! It’s all in your planning and packing skills.

Example when traveling I always try to find a hotel with a gym on
location and good restaurants or grocery stores in walking distance. I
pack my supplements and my resistance bands with me every time just in
case there is no gym close. So in my hotel room I can still get good
workout in. pushups, sit-ups, squats, curls and cardio! It’s all about
the core work outs. Well I hope this gave you a little more help towards
your path to preserving the sexy.

Here are some of the things I pack on the trip:

Hardwork + Sacrifice + Dedication + Motivation = Inspiration “PTS BABY!”

Hey guys just want to share with you some progress pics of the VOS Swol Unit Team! I am very happy to show the world what alittle sweat & sacrifice can do for your body! If yiou have any questions on my diet plan or routines please email me or comment me here and I would love to help you Preserve the Sexy!

P.S. In the pics below is my self Luis & my wife Stephanie.

CHECK OUT THE NEW GYM FITBODYFACTORY.COM THAT A GYM BUDDY OF MY JUST HELPED OPENED UP IN ORLANDO! CONGRATS TO Edgar Quinones!!!

THE PRESERVING THE SEXY TEAM PUTTING IN THAT WORK! LEG ROUTINE & PROGRESS PICS! TAKE A LOOK!

LUIS DEDICATION!

JEFF BACK POSE!

JEFFS BICEPS!

What is Preserving the Sexy? Preserving the Sexy is a lifestyle! Check it out!

1. THE WAY YOU DRESS

2. THE WALK & ATTITUDE

3. THE DEDICATION

4. THE PAIN & SACRIFICE

5. TRAINING HARD

6. STAYING ACTIVE

7. HYGIENE AND PRESERVING

8. DIETING & EATING

Preserving the Paris! Preserving the Sexy Team! Preserving at all cost!

Ladies & Gents just wanted to share with you some of the progress the Preserving the Sexy Team is going through. Some of you may know my Dog Paris is a very big part of my life. I feel like if my wife and I are going through the preserving the sexy plan in our home then so does she!

Paris suffers from seizures and part of her everyday routine to overcome her seizures is to take meds twice a day to help her avoid them. The vet failed to tell me that the meds speeds up there appetite and she will over eat. Paris is a Chihuahua and is only suppose to weight up to 6 pounds. Paris gained up to 10 pounds. Which her size is like 700 Lbs on her joints.

I switched her vet and they switched diet and gave me a workout plan for her. I am glad to say paris is down to 7 pounds and is still continuing to preserve the sexy and conquer her illness.

Here are some pics of the Preserving the Sexy Team progress before and afters:

10lbs

7lbs

Jeff before

Jeff after

More before & after pics! 265 Lbs to 162 Lbs! 42 inch waist to 30 inch waist! XXL to S!

Ladies & Gents I just wanted to share with you some of my progress so
far. I started 3 and half years ago at 265 Lbs god knows how much body
fat count was, but today I weighed in 162 Lbs solid and my body fat
count is in the single digits! Wahoo! I have had to start all over with
my wardrobe slowly and can say proudly that I went from 42 Inch waist
pants to 30 Inch which boggles me but I did it!!! All old XXL shirts are
gone and it’s on to medium and smalls depending on the shirt material! I
am still working on & trying to take my workout to another level and
will keep you up to date with pictures of old me & new me!

I also wanted to share a little of what I am eating and my diet.
Breakfast:
Toast
Fruit
Egg whites
Oatmeal

Lunch:
Grilled or baked chicken
Tuna
Fish
Salads
Brown rice
Veggies

Dinner:
Meats
Fish
Salads
Brown rice
Veggies

Snacks:
Fruits
Yogurt
Nuts
Gum
Protein shakes

Luis at 245 Lbs!

Luis at 162 Lbs!

Eating is 60 percent of your workout! SO EAT! SNACK! FEED THE BEAST!

Ladies & Gentlemen, Today I just wanted to touch on the importance of
eating and snacking. If you are training and working out and not
refueling your body with the energy that you need to create muscle and
leanness and replenish the vitamins and nutrients you lose while working
out you are doing your body harm.

You body will start craving those missing elements and start draining
you. Your muscle has the best nutrients so instead of your body eating
the fat away it will eat your muscle away making you fall behind in your
fitness goals. Think of it like this. FAT is like gummy bears or
crackers and your muscle is like filet mignon. What would you chose? Of
course the Filet Migon!!! Your body does the same it wants to be
satisfied and filled. I have attached some of my favorite snacks that
are healthy and good for you. This is what I use to calm the beast down!
LOL

These are just a few of the things I may pack with me at work or at
night while I DJ the clubs.

1. Chobani Greek Yogurt
2. Raw Almonds
3. Pure Protein Bars
4. Bananas
5. Broccoli
6. Hummus
7. Oatmeal
8. Can or pouch of Tuna
9. Muscle Milk Supplement Shakes
10. Gum

If you are intereseted in Preserving the sexy! Check this out! Saturday morning Walk/Jog/Run groups!

Ladies and Gents, I have started my own team to help motivate and share the information that I have learned from my previous team Orlando Fit. We will be training Saturday mornings 7am at Jay Blanchard Park trail by the Ymca tennis courts. We each decided one day that we would like to get into better shape, to make new friends, and maybe run a half or whole marathon! Some of us are just starting an exercise program. Others have been exercising for a while. But regardless of the specifics, we all share one common goal – to have fun. I Have learned all this from my running mentors the Orlando Fit Group.

If you want to make new friends, get into the best shape of your life, and maybe even run that marathon or half marathon you’ve always dreamed about, or get in great shape, come out. This is a non-intimidating environment, and we really do motivate people to get fit, and have fun.

Stepping out of our comfort zones and discovering the ability that we each have to challenge ourselves beyond our expectations. Whether you are a couch-potato, walker, casual jogger, or marathon veteran, this marathon and half marathon training program is the most enjoyable, most inspiring, and most efficient way to get in the best shape of your life.

Here is some footage of The Preserving the Sexy Team first 2 mile walk/jog/run on 06/05/2010 at Jay Blanchard!

This was my Orlando Fit Team! They rocked and motivated me!

Preserving the Sexy life style is spreading like a California Wildfire!

Hey ladies and gents I wanted to share with you some of the pictures I
get sent from people all over the world preserving the sexy in there day
to day lives! I love to receive updates and pictures of your progress
and pictures of you caught in the act of preserving the sexy! Keep
sending them to me at vosfitclub@gmail.com and the best picture will get
sent a free preserving the sexy t shirt!

*** Thanks Chefs Christian Fiqueroa & David Anthony for both showing the world that there is always time in the day to PRESERVE THE SEXY at work or home or at the gym! ***

I did it! I finally got rid of the last of the big boy clothes! 80% of my closet!

Ladies and Gents, I finally did it! I got rid of the last of the big boy
clothes. I have been hanging on to some clothes from my bigger days as
a reminder of what could happen when one doesn’t take care of one’s
self. It was like I was holding on to a ghost. It was not good for my
mental health to hold on to that. It’s a great show how far I’ve come
to get to the man I am now, but I needed closure. A lot of the time I
would look in the closet and still see the 265 pound Luis. It was
something I needed to nip in the bud ASAP! My close friends ask me why
I am so hard on myself and why I even kept those clothes. You’ve got to
remember, Ladies and Gents, for 25 years I’ve seen a bigger Luis. I’ve
only been training for 3 years and those memories are still very strong.
Don’t get me wrong, it’s a great feeling be able to start all over
again. It’s a second chance. My closet looks so empty. I got rid of
80% of it. I love it! That means it’s time to go shopping and get some
new clothes to go with the new Luis Fitness & health are so much of who
I am now and the person I continue to be. If I can do it, guys, so can
you! Preserve the sexy at all costs! It’s your life & you only get one!

Red meat? I miss it! I don’t really miss it…I only miss ribs! LOL!

Hey Ladies and Gents, today I wanted to share with you some of my
personal workout blocks and frustrations and some things I am doing to
break those blocks. Over the past 3 years, I have worked very hard to
lose weight and keep it off and to speed up my metabolism. I have
reached success but with anything in excess you can plateau and I
noticed that my stomach was not flattening out like I wish it would. I
was confused and upset. I have lost over 100Lbs and now weigh 162lbs
which is the same weight as some of my training buddies and they have 6
pack and are shredded looking. So I did some research and found out
because of the weight lose it takes a little more time for my skin to
adapt and snap back in place. The elasticity of the skin will tighten up
over the years. I asked my training buddies and they started off skinny
and gained muscle which is a little easier but that has left them with
really deep red scars from their skin growing and pulling to keep with
their muscle growth so I understand now that the body takes time to
heal. I don’t feel as frustrated knowing that they are going through
the same things as me. I take it one day at a time and do stuff that
will target the stomach area to tighten up. One of the things that I
have done is to give up red meat. It’s been a little over 4 months
since I gave up red meat. I miss it! Well, I don’t really miss it…I
only miss the ribs! LOL. I noticed while I was training and eating red
meat I felt bloated and sometimes a little disgusted with that heavy
meat in my stomach. I found out that the red meat really sticks to your
insides and takes at least a week to digest. I am sorry to be graphic
but that meat is in your body rotting away over time. I am by no means
a vegetarian because I will tear up poultry like a caveman (LOL), but I
have noticed the feeling of a new me during this process. I feel super
clean, my skin feels tighter and I’ve noticed a big difference in my
stomach flattening out and my daily movements are a lot more frequent.
My body metabolism is at an all time high. I am constantly hungry, so
every 2 hours I try to get in small meals to feed the beast! LOL!!! So
I hope this helps you guys out a little and shows you that everyone has
frustrations and blocks with the body and workout and diets. Just know
that as long as you keep trying, keep trucking and preserve the sexy you
can do anything in life.

These are some of the proteins I eat to substitute the loss of the red
meat:
Egg white
Tuna
Fish
Chicken
Nuts
Turkey

Training While Traveling? Tips to help preserve your sexy away from home!

Hey world, I have been researching information about people who travel alot and still need and want to preserve the sexy and train. I wanted to get a head start on this information due to in the near future I will be traveling alot for work. Here is an article I found. I think it has very good and helpful tips. I hope it helps you stay motivted even if your job or personal life requires you to travel alot:

Article by By: Chris Zaino
When traveling it can be difficult to stay on top of your exercise program. In order for an exercise program to be complete it must deal in the three elements: Exercise, Cardiovascular training, and Nutrition. I will go over ways to help you continue to make progress by sticking with your program even while traveling. It is quite simple, as you will see. All it takes is a little extra creativity, discipline, will power, and a high level of motivation.

Cardiovascular Training

Cardiovascular training is probably the easiest one to accomplish while away, although, it may take the most amount of motivation. Most hotels usually have their own fitness centers. At these facilities you can find equipment such as treadmills, stationary bikes, steppers, and even a pool.

If your hotel does not have a fitness facility, ask them if there is a “host” gym that they are affiliated with. Many hotels are now teaming up with local area gyms to provide you the advantage of using a gym (World’s, Gold’s, etc) as long as you are staying at the hotel. All you have to do is show the associated gym your hotel key and you will wither be able to train for free or at a discounted daily price.

If your hotel does not have its own fitness center or a partnership with a near by gym, you must find other ways. You can walk outside or inside the hotel. Climbing up flights of stairs can give you a great cardiovascular workout. If the weather permits, using the pool would also be a good idea.

DIET

Diet is usually where the will power and discipline come into play. Today, we have access to various types of protein powders and meal replacement packs (MRP’s). If due to business or running around you find yourself not able to eat or choosing the wrong foods to eat, protein powders and MRP’s can really do the trick. Protein powders and MRP’s can easily be mixed in a portable shaker and allows you to have a good, convenient, nutritious meal if eating whole food can not be done at that time. Even if you have to have these powders for 4 of your 6 meals, it is well worth it to keep on your program.

When you do eat out at a restaurant, there are some things you need to keep in mind. When out, choose leaner cuts of meat such as chicken, fish, and turkey. Avoid those added sauces that come with the dish. These can have a bunch of hidden fat in them, so make sure you inquire about the ingredients. When choosing your food, grilled, baked, poached, and broiled are the ways to go. Salads with no/low fat dressing or regular dressing on the side will give you another way of controlling what you are eating. Make sure the “healthy” dishes containing steamed vegetables are not prepared in butter or a lot of oil.

I just want you to do the best you can when it comes eating. I don’t expect everyone to be a 100%, but close. If you do achieve a perfect day of eating, consider it a bonus and a great builder in will power and discipline. If you do stray and loosen up on the diet, don’t consider the whole day blown. Just start over eating clean again with the very next meal.

EXERCISE

There are many ways you can get in a great workout while away. IF there is a host gym, take full advantage of the equipment they have to offer. IF the hotel has a fitness center, do the very best with what they have to offer. Some places do not have the newest and most up to date equipment, but you must do your best. Make sure you read the instructional chart on the wall if one is supplied on how to use the equipment in the fitness center if you are not sure how to operate it. If there are no instructions, do a set with very light weight to get the feel and action of the piece of equipment.

Here is the worst scenario: NO host gym, and No hotel fitness center. This is where we must get creative. Remember that if you really want to get your workout in, you will find a way. Let’s workout right in the hotel room!

You will need some type of resistance such as two books, two jugs of water, or a fitness band made out of surgical tubing that is light weight and can easily be carried in your luggage. With objects like these you can perform all exercises that could be done with a pair of dumbbells. You can also use stable furniture in the room to perform various types of exercises using your own bodyweight for resistance.

Here are some examples of exercises that can be done for the whole body for a great workout!

CHEST:

Push-ups (off the bathroom sink or floor.)
Flyes
BACK:

One Arm Rows
Pullovers (lying over a chair)
SHOULDERS:

Shoulder press
Side, Front, Rear raises
Shrugs (These can all be done using books, bottles, or the fitness band for resistance)
ARMS:

TRICEPS: Close Stance Push-ups , Tricep Kick Backs
BICEPS: Curls
LEGS:

Free Standing Squats
Free Standing Lunges
Climbing stairs (1-2 steps at a time)
Calf Raises off a step
ABS:

Crunches, Leg Lifts, basically all routine abdominal exercises can be performed
So as you can see it really is not as hard as you think it is to stay right on track when traveling away from your regular routine. In fact, there are really no excuses at all that I can see. As an added note on exercise, there are many morning workout shows that are now more geared to the person at home. They can offer you a great workout that you can follow right along with them. IT really all comes down to how serious you are in achieving your goals through fitness. I understand how your whole routine can be messed up while away, but if you at least make a good effort, you can still get the job done. I know you can! Give these tips a try the next time you go traveling. All it takes is creativity, discipline, will power, and motivation.

My first major Body Building EXPO! EUROPA 2010 CHECK OUT PICS & FOOTAGE!

8 TIME MR. OLYMPIA LEE HANEY & ME

GURU & KAI GREEN & ME

What is sexy about Preserving the Sexy?

Hello Ladies and Gents,
I want to thank you for all the emails and feedback that you are sending
me. It excites me to see that people really want to preserve the sexy! I
want to share with you a question that a reader asked me. They asked me,
“What if you don’t feel or think you are sexy can you really preserve
something you don’t have.” The questions caught me off guard for a
second… I explained to them that sexy is your life. Sexy is what is
found on the inside of a person. That’s what you are preserving and
extending. It’s confidence, it’s a lifestyle, it’s wanting to change
your life by eating healthy and getting regular exercise, staying active
and getting the right amount of sleep. I struggle every day but there
are so many positive things in my life that balance me out. I promise
you my life has done a 180! Mentally I am happier and sharper.
Physically I feel great, I feel stronger, and I feel like a new person.
My eating habits are 1,000 times better. It was an everyday struggle but
when you see the results you see what you are doing and how it affects
everything in your life for the best. I feel comfortable in my own skin
and because of that I can hold my head up and feel confident, speak and
work more efficiently.

So guys, I encourage you to believe in yourself, know that the sky is
the limit. If you believe it, you will achieve it. I encourage you to be
the best that you can be, reach your full potential, and understand that
the best is all you can give. I encourage you to try what you may
believe is the impossible. It won’t be easy but with determination you
can accomplish anything I know because I live it.

I chose to Preserve the Sexy!

Will you?

I Love Music

Hey world! Today I just wanted to share with you what keeps me trucking and pushing along the way while I’m in the gym or running a marathon! If you have ever seen me at the gym or running you will always see me with my IPOD on at all times. I love music! It inspires and drives me and pushes me to that next level. My DJ Company Voice of da Streetz puts together my training mixes. We play everything from Hip-Hop, Reggae, Reggaeton, House and Salsa more. So I wanted to share these last 2 high energy mixes that will have the time flying by as you conquer your health and fitness goals.

P.S. You can go to our DJ website for more mixes if you need some more motivation!

Website: www.voiceofdastreetz.com

FIST PUMP VOL. 1: http://www.zshare.net/download/73933745033f16ac/

FIST PUMP VOL. 2: http://www.zshare.net/audio/7436394794989b8b/

Switching Routines!

Switching Routines?
Hey Ladies & Gents, I just wanted to speak on switching routines and
muscle memory today. I noticed a flat line last week in my routine and
work outs. I can see I am getting some results but I feel as if my
muscle and body are getting use to the routine, which is a bad thing.
You don’t want to get muscle memory and bored of the same ole same ole.
You want to confuse the muscles and break through. So today I started on
some new routines that I read in Mario Lopez’s training guide. He has
great routines to lean and increase muscle and energy levels. I would
def suggest you pick up a copy of his book. I only paid $5.00 for it
and it has great meal plans and routines. He focuses a lot on super sets
and training different muscles groups on the same day. For those who are
not familiar with super sets, an example of a super set is a routine
where you do 10 to 15 reps on the bench press and as soon as you are
done no breaks keep heart rate pumping and you might throw in a set of
squats right after, confusing the muscle and your body. I feel super
great after this first day of the new routines and can’t wait to try
some more new stuff tomorrow. Until next time guys…and don’t forget
to PRESERVE THE SEXY AT ALL TIMES!!!!

Gym… Diet… Supplements… Rest

Gym… Diet… Supplements… Rest…

Hey guys today I want to briefly speak about the 4 major parts of P.T.S “Preserving the Sexy!” The Gym, diet, supplements and rest.

There are a lot of ads and commercials on TV and radio and stores that will promise you a quick fix with a miracle pill that you take or some type of body wrap that will make you lose inches and weight! That’s all crap! Excuse my language but the only way to get the results is to work for it. That’s taking the time to workout and set a better diet and one of the most important is rest. So no miracle pill will do it for you sorry to burst peoples bubble! Pills such as supplements like vitamins, proteins & muscle building are great tools to use with gym, diet & rest. If you do it properly you will get the results you are looking for and your body and health & mind will thank you for it. So go out there and PTS and I leave you with this:

The Real Purpose of Supplements

What has happened is that people have forgotten the true meaning of what a nutritional supplement is supposed to be. Whether it’s a muscle building supplement, protein supplement, or vitamin the idea is the same: supplements are supposed to be used in addition to a good diet!

Here is a definition of what a ‘supplement’ is according to the American Heritage Dictionary: “Something added to complete a thing, make up for a deficiency, or extend or strengthen the whole.”

In other words, a supplement is meant to help you make up for a deficiency in your diet, or to help you get more of a particular nutrient that you aren’t getting enough of in your regular diet.

Track me running on my Nike Challenge!!!

Hey guys I joined a friendly competition at www.nikeplus.com with other DJ’s and artist from around the world! So far I am in 6th place but keep cheering for me and track me as I show these guys who is the real runner and who is “PRESERVING THE SEXY!”
For more info about the Nike tracking and on how it works check out www.nikeplus.com

The shirts are almost in! Wahoo!!!

They will be available for men & women.

sizes: S, M, L, XL, XXL, XXXL
Price: $15.00

Go out & find activity!

Leg routine

Hey world, Here is some footage of the Team & I on our leg routines. Start off with weight your legs & body can handle and build up over time.
Routine: 3 sets each
Squat press
Leg press
Lunges
Leg extenders’
Leg curls
Step ups

Cardio Time!!!

Today I am feeling super pumped, Guys. I have kicked up my cardio
double. Since my big marathon run in January, I promised myself I would
give my knees and ankle some rest, so I’ve been still training but more
so on weights and walking on the treadmill. Well the rest is over!
LOL! My body feels good so I started back on my heavy cardio this week.
I’m still doing weights but adding on more intense cardio sessions. I
am not doing any long distance running until April when I start training
for next half & full marathons, but still maintaining the intensity to
keep my body and mind ready.
I started with 25 minutes on the Stair-Master, 25 minutes jogging on the
treadmill and 25 minutes on the bike. Let me tell you, there is no
better feeling than getting that heart rate up and feeling your muscles
pump and burn. I recommend if you are going to start cardio, please
listen to your body and make sure to push yourself, but don’t shove your
body into injury.
Things that keep me trucking:
1. Nike Plus tracker
2. The right running or walking sneakers
3. Plenty of water
4. Plenty of fist pumping music! LOL

If you really want to take your running or walking goals to another
level I recommend the Nike Plus system—it helps you track your runs,
distance, time and calories lost. You can set up challenges for yourself
or challenge people from around the world. If you are interested in it
check out @ www.nikeplus.com and you’ll be able to see video tutorials &
more detailed info on how it all works. I can say it has really changed
my cardio workouts, which are now a more fun and interactive experience
when it comes to running or walking. So, Ladies and Gents, keep
trucking to PRESERVE THE SEXY!

Today I was feeling very sluggish. My bo…

Today I was feeling very sluggish. My body has been super sore and extra tired this week so I have to make sure I am taking my supplements heavier. I got to double up on my BCAA & Glutamine & Vitamins. The first week of the month I have to take extra steps to take care of my body. My work schedule is so jam packed during this time with long and restless late nights. I don’t rest properly the first week of the month which I know is a big problem. My body has to recover from the day to day wear & tear I put it though. So I would like to thank my wife aka my training buddy! She always knows what to say to make sure I get my butt out of bed and motivate. We recorded our arm routine today. Pay close attention to see the Bi & Tri exercises and try some of them out and enjoy and don’t forget to preserve the sexy!

The logo is here!

Ladies & Gents it’s here! The logo for VOS Fit Club. Stay tunned for more info when the workout shirts are in for men & woman.

Addicted to the gym!

ad·dic·tion : The state of being enslaved to a habit or practice or to something that is psychologically or physically habit-forming!

Hello World, I am writing to admit I am an addict! The first step is admitting right? LOL! I can honestly say fitness & health have become a very big passion of mine. I am spending a great deal of time and money invested into this passion. Gym fees, supplements & training gear. Don’t get me wrong I do not see it as a problem. LOL isn’t that what all addicts say! Well some addictions I think should be ruled ok. My passion for preserving the sexy is defiantly getting noticed. I feel so much better about myself. I am beginning to like what I see in the reflection in a mirror. My confidence is better and I can hold my head high & proud. Health wise I feel great and very strong. Terminator like! LOL! No but honestly I use to have wicked back pain and can say it has gone down by 90% since I don’t have to carry so much wait around. I’m getting so much great feedback about the site and the message I am trying to pass to the world. My wife is inspired to help and has joined my cause to preserve the sexy. Check out this short footage of my wife & me on our birthday at the gym. That’s right on our birthday we are still preserving the sexy. Taking 1 hour out of your special day will not hurt anybody. I have seen a lot of people miss days at the gym because of random nonsense and put it off and say they will make it up. Well one missed day leads to 2 days and 2 days leads to a week and so on and so on! I’m not saying my training is better than anyone else but I am saying my discipline and motivation is top notch and will do whatever it takes to take it to the next level. So world I leave you with this DON’T FORGET TO PRESERVE THE SEXY AT ALL TIMES!

Shock your body!

Hey ladies & gents, today was an awesome training day. I feel very sore. When you get to training 5 to 6 days a week at the gym your body starts to become use to the same ole same ole routine. You have to switch it up and shock your body make it guess. It’s sad to say but I look forward to the pain the Lactic Acid gives me when it builds up in my muscles. That’s how I know I am taking it to that next level. You have to push and train hard if you really want to see results. It takes time but you got to know your limits. I say push your body I didn’t say hurt your self. So always learn new routines, read fitness magazines to pick up some new tricks don’t be afraid to ask other gym members or trainers questions. So don’t forget to preserve the sexy!

Chest routines

Hello World, I put together some footage with my wife Stephanie of some chest routines you can do when you work out on your chest. These exercises can be done by men or women. If you are just starting out please start light until you are comfortable with increasing the weight. So I hope these quick clips help. Remember to preserve the sexy!
Start with 3 Sets. Reps 10-15
Chest Press
Incline Press
Decline Press
Cables

Motivation & Dedication!

Hello Ladies and Gents, today I want to converse briefly about motivation and dedication. I find with motivation & dedication you can accomplish many things in life. WILL POWER IS KEY… PEOPLE! You have to visualize the finish line. No matter if you are tired from running a marathon or from previous workouts, if it is cold or hot outside you have to push through your comfort zone. That is how CHAMPIONS are made. This video was taken 2 days after the marathon and I hope it inspires you to keep trucking! So don’t forget to preserve the sexy!

01/10/2010 Disney Marathon 26.2 Miles!

Hey guys & gals, I just wanted to share with you some footage of me right before, during & after the Disney Marathon. I hope to inspire you to set goals & complete them in a reasonable time. Enjoy & don’t forget to preserve the sexy!

Pt.1

Pt.2

Pt.3

Pt.4

Pt.5

Pt.6

Pt.7

Welcome to Preserving the Sexy!

My name is Luis Lopez. I wanted to share to the world one of my life’s passions which is health & fitness. I use to weigh 265 Lbs. I now weigh 165 Lbs. I have lost 100 Lbs over the last 3 years. I changed my eating habits and started training 5 to 6 days a week. It was not an easy journey to change my old habits but it was a life style change I would do over 100 times. I also love to run and started training about a year ago to become an endurance athlete & marathon runner. I started off walking & jogging around the block and next thing you know I started running farther & farther nonstop. I have run several charity runs this year. I have completed this year a 5k, 15k, half marathon & just last Sunday my biggest challenge yet was the Disney Full Marathon which to me was life changing. I would like to share to the world my story & hope to inspire and motivate you to want to live a healthy lifestyle. Dedication, Motivation & inner strength will help you accomplish & overcome any obstacle. So join my group to see my eating habits & to learn some fitness routines & follow me through my health & fitness goals. I will also follow you & see you ladies & gents set & accomplish your goals that will help you PRESERVE THE SEXY! I am still learning new things when it comes to routines & supplements and eating habits so feel free to share & teach me things as well because you can never stop learning in life. if you can also post your before & after pics. SO LET’S MOTIVATE THE WORLD TO PRESERVE THE SEXY!

This is me 265 Lbs.

This is me today 165 Lbs.