Author Archives: TonyLaRocco

Top Yoga Programs 2017

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Yoga Burst: Beginning Yoga for men and women  A male-female friendly Yoga program, ideal for beginners

Namaste Yoga: Season one   One of the top courses on the market at the moment, a full series

Yoga Burn  The top female Yoga program on the market, ideal for post pregnancy, as well as 30 and above, and busy women who would like to workout at home as opposed to the gym

DDP Yoga Former WCW Champion, and WWE/WWF wrestler “Diamond” Dallas Pages program is ideal for men as well as anybody looking for a transformational workout you can do to burn fat, and build mobility, even when recovering from injuries


Like all workouts contact a physician to make sure you are healthy enough to take up yoga, Types of Yoga can be researched as well to figure which will fit into your weight loss plan, as well as the available time you have for a workout program


Breakfast Detox

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I’m sure at some point you’ve been told that breakfast is the most important meal of the day, however…

That’s totally not true!

See, when you eat the WRONG food for breakfast…

It forces your body to STOP producing fat-burning hormones, and it produces insulin instead…

Which can cause you to store more fat 🙁

The good news is…

You can eat a spoonful of this “instant energy” first thing in the morning to:

  • Flood your body with fat-burning hormones
  • Burn off the unwanted fat around your belly for energy
  • Consistently drop 3-5lbs a week, week after week without fail

And it basically gives your body this DEEP detox that strips away the visceral fat suffocating your heart, arteries, and lungs that you don’t even know is there…

===>>> Do This 11-Second DEEP Detox In the Morning to Burn More Fat

While flushing away the fat-trapping toxins in your blood and belly that make losing weight virtually impossible.

And it’s backed by hundreds of research studies by medical doctors, so it’s 100% legit.

==>> Do This 11-Second DEEP Detox In the Morning to Burn More Fat


Can You Keep Up With A Champion Kickboxer??

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Hey everyone!

The other day, I met someone named Mike Zhang. We chatted for a bit and I found out that he was a former Muay Thai champion (2011 TBA-SA B Class Champion and USMTO Open class Silver medalist and 15-6-2 KO) and personal trainer.

I was intrigued about how he trains as fighters have the most amazing bodies, being able to take punishment while lasting rounds after rounds of continued fighting so I asked him to take me through a typical work-out routine.

Boy was I in for the shock of my life, although we only trained for 18 minutes, it was one of the best workouts in my life.

I figured you were interested, so I asked him to put the work-out on his blog.

Check it out here and let me know how you did!




10 Things To Know About Stretching

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10 Things You Should Know About Stretching

Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training. There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises. Here are some of them.

1. To increase your flexibility and to avoid injuries, stretch before and after workout. Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility.

2. Hold your stretching position for more than 60 seconds to increase flexibility. While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body’s flexibility.

3. Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly. This is more appropriately termed as bouncing while in a position. When stretching, hold that position for several seconds, and then slowly relax. You may do this exercise repeatedly this way. Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.

4. Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.

5. Make sure that you have stretched or warmed up all muscle groups. For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching. Stretching the neck muscles can be as simple as placing the palm of one’s hand against the front of the head and pushing it. Then, do the same to the sides and the back of the head.

6. Stretch regularly to continually increase your range of movements and your level of flexibility and strength.

7. Workout considering only your capabilities and not of others. Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it. Increase your limits slowly. Listen to your body. There are days when your body may be too tired that you may have to consider reducing your range of motion.

8. Learn to rest. Rest in between sets and stations to make sure that the body has enough time to recover its energy. Also, it is advisable that you don’t work the same muscle groups consecutively for two days. The muscles grow during the period when you rest and not when you are working out.

9. Do aerobic exercises to strengthen your heart. Aerobic exercises are those physical activities that much oxygen for fuel. This includes cardiovascular exercises such as skipping rope, running or swimming.

10. Music may help you when you want to train for longer periods or to increase your intensity. You can use mp3 players, CD players or lightweight am radio receivers for this. Just make sure that you brought your headset with you so you wouldn’t disturb people who don’t prefer music while exercising.

Apart from preventing injuries and increasing one’s limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit.


All About Whey Protein Concentrate

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You are standing in your local health food store; glasses perched on your nose, trying to read the tiny print on all of those containers of protein supplement powders. You keep seeing the words ‘whey protein concentrate’ and ‘whey protein isolate.’ You are getting a headache. Is it the whey protein isolate that you need, or the whey protein concentrate, and what about the powders that seems to have both?

First, let’s note the difference between whey protein concentrate and whey protein isolate. Whey protein isolate is the purest form of whey protein. It also has the least amount of fat and lactose. Whey protein concentrate, of course, is the exact opposite. It has less actual whey protein, and more fat and lactose.

You will immediately reach for the whey protein isolate powder…if you can find one among these hundreds of powders. You will also immediately notice a great price difference. Before you pay that higher price though, there are some things to consider.

You naturally assume that the whey protein isolate is better than the whey protein concentrate, because it is purer. Theoretically, this is correct. But you also need to hear some first person accounts on the results of the two different whey protein products.

Believe it or not, most bodybuilders will go with a protein supplement powder that has a combination of whey protein isolate and whey protein concentrate. Most will choose the one that has a higher level of whey protein concentrate than the whey protein isolate.

If whey protein isolate is better, however, why would they do this? They choose this type of product because they have tried the pure whey protein isolate products, and paid that extra money for the pure product, only to find that the results were about the same. Now, note that the results are not the same if you use a whey protein concentrate that does not also contain whey protein isolate. But if there is a combination of whey protein concentrate with the whey protein isolate, you will still get good results, and you can pocket that extra money.
MTS Whey offeres some of the best flavors from my personal favorite red velvet cake, mint cookies and cream, and no bake cookie, all awesome, click the link to see which flavor would work better for you. he also offers some 2 pound containers if that is more in your budget.
Dymatize Whey also offers alot of great flavors at some of the best prices on the market. The Elite XT was my go to protein for along time giving you around 50 servings for $31.
I am not completely against Isolates, or Casein, however, having seen reports from people who take ALL 3 proteins I wanna say you don’t have to do it. Trial and error is what it’s all about! Like and subscribe, for the full review visit my website at, and get a free guide on how to flatten that stomach as we get closer to the summer! Thanks again everyone


Creatine Supplementation

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Creatine monohydrate can rightly lay claim to being the most popular and arguably most effective bodybuilding supplement currently available. The beauty of creatine is that it is 100% natural and occurs in many foods so it’s unlikely to be banned from any sports or competitions.

Let’s first establish what creatine actually is. In brief, creatine is produced naturally in our bodies to help supply energy to the muscles. It is produced in the liver, pancreas and kidneys before being transported in the blood to our muscles. It is then converted into phosphocreatine which is a powerful metabolite used to regenerate the muscles’ ATP source of energy.

From a bodybuilder’s perspective, creatine can significantly increase lean muscle mass quickly, improve performance in high intensity exercise, raise energy levels and speed up recovery rates. Creatine’s ability to raise energy in muscles is due to its muscle protein synthesizing action whilst reducing the breakdown of protein. This happens because creatine has the effect of super-hydrating muscle cells with water. It also improves muscle growth adding size and strength to muscle fibers.
Creatine is normally taken in two ways. The first involves loading the muscles with 20 to 30 grams of creatine per day for four to seven days. At the end of this phase maintenance involves a regular intake of 5 to 15 grams per day. The other method is more gradual in that it skips out the loading phase and simply involves supplementing with 5 to 15 grams per day for an extended period.
I personally take 5 g post workout, with my protein or with a fast acting carb drink (Karbolyn, Vitargo, etc), on off days I will throw 5 g in a scoop of protein, with my breakfast. No studies have shown that the loading phase to be more than a ploy to sell more creatine so if you just wanted to take 5 g a day you will be fine. As for pre or post, find what works best for you. I have tried both and think it is best post for it’s strengths in muscle recovery.
As for whats the best kind here is my list
1-Monohydrate  tested, tried and true, the best bang for your buck supplement on the market. I like ON Creapure Creatine personally
2-HCL–  the only other form of creatine worth purchasing IMO. Loading is unnecessary, It’s higher concentrate so 1.5-3 g can be used as opposed to the 5 g necessary for creatine monohydrate. It is also water soluble so it can be absorbed faster

If it is not one of these 2 creatines don’t waste your money. The research isn’t there for any other type of creatine. As for the creatine “bloat” this story came from the late 90s when MuscleTech made Cell Tech, a creatine/carb drink, that contained 70 g of carbs. Surprise surprise people were feeling bloated after drinking 70 g of carbs!

I added 2 links above so you can check it out, both are super inexpensive, and will keep you stocked for more than 3 months. Like, share, and if you like more posts like this visit my site, enter your email and you’ll get a blueprint from my buddy, Brian, on how to get the washboard stomach you have always wanted!


Drinking Water and Weight Loss

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I am a great proponent of permanent and safe weight loss by changing the mental picture you have of yourself.If you change the way you view yourself and the way your mind sees you and talks to you, you can then easily change your weight successfully.

That being said, you can help yourself along greatly by making small and simple changes to your diet. Eating healthier foods is a great way to add to your program.

First, drink more water. Add at least one more glass a day to what you already drink. And, at the same time, make it fun. Try these:

1. Seltzer
Add a lemon or lime for a nice “punch.”

Bored with lemon and lime slices? Then try something more adventurous like a wedge of orange, a slice of pineapple, or a few cut up strawberries. All will add a little flavor.

2. Herbal Tea
Put an herbal teabag into a bottle of water and let it sit in your fridge for a while. It flavors the water.Strong flavored teas work best. Stay away from the ones that contain caffeine.

If its cold outside drink hot herbal tea. You’ll enjoy the refreshing pause in your day.

3. Flavored Syrups
Raspberry, peach, cherry or your favorites add splash to a glass of water. Just a splash will work so it does not add calories. Sugar free syrups don’t add calories but are full of chemicals, so be careful in your choices.

4. Soup
Broth and bouillon are great choices. If you like the creamy soups be wary of the extra fat in them and use these only occassionally.

As daunting as it seems to drink those 6 to 8 glasses of water a day, all evidence has shown that drinking enough water helps weight loss, improves skin, and is just plain good for you. Studies have shown that people sometimes eat when they are in fact dehydrated. So drink up and enjoy trying some of these methods.


I Can’t Afford To Lose Weight!

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We are so eager to lose weight that we swallow the promises of every diet guru on the planet and eagerly plunk down our hard earned cash, praying that this time it will work.

What are the costs of the popular diets? The initial cost is to buy the “Bible” for the diet or join the program. Those initial fees range from $20 or $30 for a book to several hundred dollars for a personal program.

Then there’s the food. Studies have shown that the average cost of a week’s food purchases, per individual, is slightly above $50. To start the South Beach Diet, tack on an additional $25 per week. For the Zone and Weight Watchers Diets, the additional cost is about $40, for Atkins $50, for NutriSystems almost $60 and for Jenny Craig about $85!

Wait a minute, you say. I’m losing weight by cutting back on eating. Shouldn’t that SAVE me money?

Looking at it logically, you would certainly think so. But we don’t try to lose weight logically, we approach the whole process through our emotions. It is our emotions that lead us to buy things on impulse, to sign up for programs we know we’ll never complete, and to join projects we’ll never actively pursue.

Our emotional thinking is our weakness and it has nothing to do with intelligence or education or social level. We all get suckered into scams at some point in our lives and we all occasionally suffer from buyer’s remorse – it’s a part of the human experience.

The marketers and ad men know it well and spend their days devising tricks for which we all too often fall. How often have you eagerly dialed an 800 number during one of those brilliant infomercials only to receive something that doesn’t work as it did on TV, is either shoddily made or just too complicated, and you stick it in the back of a cupboard where it gathers dust until you finally toss it?

When it comes to our weight, our emotions reign supreme. We so desperately want to be more attractive, more respected, and more desirable. We will even subject ourselves to painful and sometimes dangerous surgery to bring our reality closer to our ideal. And we will rob our piggy banks, deplete our bank accounts, and run up our credit cards for anything that promises us a slender future.

Do we get what we pay for? Sometimes. There are a few successful disciples in every program. It is their pictures and stories that are prominently displayed in promotional literature. It is the old “before” and “after” trick that sucks us in. Our logic (and a tiny footnote) tells us that the featured results are not typical.

The wary left side of our brain wonders if a little airbrushing might have been employed. Then the right side explodes, filled with desire, well-meaning intentions, and an overwhelming urge to believe. And we fall for it again.

Notice that we never hear or see about the failures, the hundreds of thousands who start a diet with such high hopes yet live the rest of their lives overweight. All the diets have their failures but never bother to mention exactly what their percentages are. They may caution that their program must be followed exactly if it is to work, but let’s be realistic. How many of us can follow an unswerving routine for the weeks, months, or years it is going to take to reach our ideal weight? We may be creatures of habit but life seldom fits into one unsquishable box for very long. We adapt the routine to meet our immediate needs and everything falls apart.

Sadder, wiser, guilt-ridden and self-critical, we vow to start again until, eventually, we give up. Is there a better way?

We can start by realizing that it really doesn’t matter what diet we choose. The secret is to address our emotions, that infatuation with food that has, nationally, reached crisis proportions. We have to break off our affair with what we eat and restore food to its rightful place – something that keeps us alive and healthy, not our primary source of excitement and self-satisfaction.


Facts About Vitamin D3

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The D vitamin is the only vitamin that is not obtained from foods that are consumed. Instead, the D vitamin is actually obtained by sunlight on the skin. There has been a lot of media coverage about the dangers of getting too much sun but it is essential that the skin is exposed to sunlight to obtain the recommended daily allowance of the D vitamin. In reality, the amount of time that a person has to spend in the sun to receive a sufficient dose of the D vitamin is extremely small and just a few minutes a day will be sufficient and not have any adverse effects from the amount of ultra-violet light received.

The most important function of the D vitamin is to help control how much calcium is absorbed from food. The majority of the calcium is used to build strong teeth and bones but it is also needed to send messages along the nerves and to help muscles, such as the heart muscles, to contract. It is the D vitamin that ensures that there is always sufficient calcium in the blood to perform these tasks. Other functions that require the D vitamin relate to the immune system and it is believed that it is also a contributing factor in reducing the risk of contracting cancer and, in particular, colon cancer.

The variant of the D vitamin that is formed under the skin is known as vitamin D3, or cholecalciferol. This D vitamin is created when the ultraviolet in the sunlight reacts with a type of cholesterol that is found under the skin naturally. The D3 is converted into a more active form of the d vitamin in the liver and is then diverted to where it is needed the most. Some of the D vitamin remains in the liver and kidneys to help reabsorb the calcium from the blood. The rest of the D vitamin is dispersed to the bones to help them retain their calcium and the intestines to aid absorption of calcium from food.

Even though the majority of the D vitamin is formed through the exposure of the skin to sunlight there are some foods that do contain some of the vitamin naturally. This form of the D vitamin is known as vitamin D2, or ergocalciferol. This is used in the same way as the other D vitamins and is the type used to create the majority of D vitamin supplements.


MTS Machine Whey Red Velvet Cake Review

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For those of you familiar with the Youtube Fitness Community, the name Marc Lobliner, President of MTS Nurition, probably rings a bell. He’s loud, funny, huge, and definately not some skinny guy telling you to try different products. His old company Sciavation, put BCAA supplementation on the map and why Xtend, Intraworkout BCAA, has been one of the best selling supplements the past 13 years. DELICIOUS to!!! I added a link to the grape, which is my personal favorite flavor.


He now runs his own supplement company and boasts about his protein being the best tasting in all of his youtube videos, so I thought lets check it out. Deciding I wanted something different so I got his Red Velvet shake. Mint Cookies and cream is my number 2. Personally i like spending under $35 on my protein but with 60 servings for around $60, it’s a pretty good deal in the price per serving aspect which i like. BACK TO THE PROTEIN!


The Red Velvet was sweet, mixed well and like i said if you use 2 scoops a day, you have protein for the next 30 days, use only 1 scoop? 60 days!!! I prefer protein postworkout, so what I started doing is creating a postworkout meal of 1 serving of maple brown sugar oatmeal, giving me around 30 g of carbs, with 2 scoops of the MTS Red Velvet Whey… WOW!!! This concoction is THE BEST TASTING POST WORKOUT I HAVE EVER HAD!!!!!

Added is a link to MTS Whey Red Velvet, so you can try it for yourself. He makes a 2 serving container as well if you don’t wanna spend $60, but in my opinion I would rather spend $60 and get 60 servings than $38 and get 30 servings. If you don’t like sweet proteins, blend it with some oatmeal, post workout. 4 out of 5 stars in my opinion!