It’s Spring Time, Ryan could not be happier. Today I’m writing this post on my cellphone while I lie on the beach of Santa Rosa Florida.

A little chilly, but a gorgeous day. While on vacation it’s difficult to keep the pounds off.

Remember, walking for an hour or running will do you wonders. Stay healthy and enjoy Spring!



Abs Best Friend

Well friends, my posts have been sporadic lately. toImage Between preparations and coursework, I’ve been neglecting my poor blog. But don’t fear! I have not lost that blogger passion.

I want to leave you with a quick note about two ab machines that WILL give you such great results. Not every gym has these. I found these at my current University. The weird part is the nice gym I pay to go to does not have these. I utilize the best of both gyms I attend.
These are hard at first. Start by doing sets of 10 reps. Try to do 4 to 5 sets. I typically start my entire ab routine by using the
incline ab machine Next I use the angled crunch (Much harder)
3 sets: 40, 20, 20. 2 sets: 15, 15.


Building the foundation with Legs

I’ve been MIA for a while. Exams on top of exams lead me to a handful of all nighters these past two weeks. Today I wanted to signify the importance of working out the lower body.
Much like a house, your body can only handle a given weight without a proper foundation. Common sense will make clear that with stronger legs, your body will support muscle growth, which in turn will allow you to lift more weight. Besides, who doesn’t enjoy seeing some nicely toned legs?

My cousin came across the Superman Program from Muscle and Fitness Magazine. It’s a stellar workout. No muscle goes unchecked. Each muscle group is worked twice a week in four days time. We’ve gotten through week one and I’m feeling and seeing the results as we both progress through it.

Below I’ve listed some popular leg exercises, that you can easily reap benefit from.

As a beginners workout you can perform each of these at
3 sets; 12-15 reps

Leg Press
Leg Extension
Reverse Extension
Calf Raises

A Funny Note on Gym Etiquette

Life keeps us busy, I’ve neglected to post as much as I’d prefer this past week. I have written a short creative narrative that I believe most gym goers can relate to, or at least understand the frame of reference that I’m inferring. I hope you enjoy reading this, as I like to be humorously creative when telling stories.

Standing partially upright, legs spasmodically moving about with a curiosity to explore the room without your approval. Sweating profusely and giving a white knuckle grip to the side bars, you are inhaling and exhaling with an unending desire for more air. Finally, you have finished your sprint on the treadmill. Now you begin your reenactment of a newborn giraffe’s walk. This my friends, this is a moment in life that you have been granted to improve your gym etiquette and positively contribute to a growing society.

This defining moment is where you have two options. Option one, you can be a civilized and caring human-being by seeking the betterment of your fellow gym goers by cleaning the treadmill of your impressive display of perseverance that now lies about the treadmill. Option two, without any thought or care of others you can abandon your treadmill. I assure you, other gym members will glower down on your every move until you clean it up. By choosing option one you’ll make your gym a better experience for everyone.

More posts are on their way.


Abs. Ladies, they were made for you, not just for looking at.

Abs - FemaleI can’t think of a single woman who has told me they don’t want better abs. You are better off than you may think. However, to really help you polish off those sexy abs. Let’s take a look at what you are currently doing.

I was taught to be organized in my life. Well, why the heck are most people unorganized when it comes to the gym? NO ONE teaches you how to workout properly. It’s something you either pickup on your own, or you have the good fortune to learn from others.

Go into your workout with a plan. Have a journal with you. List each exercise, and how many reps you are going to do. The other option is listing the exercise and the weight you’d like to use. After the exercise is over, you can record how many reps you got in.

Obviously women and men have different builds. Confusion comes into play when deciding what to do for a workout. Although abs are great, I know many women who are worried they’ll get manly looking abs. Don’t fret over this ladies. Your body was built the way it is for a reason. You won’t look like a man! The main difference is how we acquire our abs.

My second post “All Abs. All Truth. All Gains. What you need to know and how to get them.” has a fantastic routine for sculpting Greek-Like abs. If this is not quite what you are ready for I recommend cutting the rep range in half at the start.

Here are some effective and fun exercises for bringing out those abs. I highly encourage a workout buddy. It’s a great way to make your workout faster and more enjoyable. Be sure you keep each other focused 🙂

  • Exercise Ball Crunch 1-3 sets; 12-15 reps.
  • Bicycle Crunches 1-3 sets; 15-20 reps. **My favorite**
  • Scissor Kicks 1-3 sets; 15-30 reps.
  • Ab Plank 1:00-2:00 minutes. “Got 3:00 minutes? Then start using my the other plan :)”
  • Leg Lifts 1-3 sets; 15-30 reps. (Not to be confused with the upright exercise) For an extra challenge, put a medicine ball between your feet.
  • Reverse Crunches 1-3 sets; 15-30 reps.
  • Ballet Twist 1-2 sets; 8-12 reps
  • Supermans (Superwomen in this case) 1-2 sets; 8-10 reps. This is a lower back exercise. It’s important to match the strength of your abs with your low back.\

Ab workouts can be performed after every session. I recommend doing them at the very end of your routine. This is how I stay in my current condition. The only day I do not do an ab workout is Sunday. They are a beastly muscle group with incredible recovery time.

I will continually have new stuff coming out every week. So check back often and follow on twitter @bassemier

If you have any questions or comments, feel free to do so at the bottom of the page or at


Coming posts:

Effective Routines.

Important Nutrition Tips.

That much needed motivation.

And much, MUCH MORE!

Altitude and Attitude. Why they matter and how cardio will help you.


Over this past Christmas break I visited Colorado. Being from Indiana, it was like visiting a dream world. Seeing a culture that I could adopt as my own or even live among, it was spectacular. I was awestruck by the mountains and their almost seductive trance they had me in. Sharing this experience in the mile high city, it was unforgettable.

“When you go up in those mountains, bring some extra oxygen with you.” I felt people were jokingly telling me these things. In actuality, the change in altitude didn’t affect me until we were ON the mountains.

I began running two summers ago training for the Marine Corps Officer program PLC. I had never truly ran prior to my time in college. Baseball had been a big part of my life in my younger years. Let’s be honest, you don’t have to be in shape to play baseball. Running is not a big part of that sport and never will be. I began cycling at the age of 16. my average ride would be 35-40 miles per day. This is a rewarding and great sport. If you haven’t, cycle throughout a rural area of your hometown. It’s an adventurous and liberating experience.

As I began running, I noticed I gained a new focus in everything. From what I did on a professional level to my relationships with friends. It offered me a way to channel my thoughts and be free. With time, the physical benefits came without disappointment. Running is an unrestrained freedom.

I like to think of running with someone on the same level as catching a cup of coffee. They break down the walls, and the two of you can converse on anything. Initially, I HATED running. I despised it. It was painful, exhausting and tiring. I mean what’s attractive about that? 5:00 am, every morning all summer doing this? It was painstaking, but I pulled through and focused on what I wanted with the help of my dear friend Alicia. Having a person to run with, at least in the beginning, will make a difference ten times over.

It was weird. The whole running thing. “What’s this Runner’s high?” I asked myself. The day I hit my first runners high, it was comparable to having laughing gas for the first time at the dentist. I LOVED IT. Then I had to learn the etiquette of runners. Things like, cars hurt, if a dog is chasing you it’s probably not happy. But on a serious note. I had to learn how to run. I thought you just ran. However, there is a specific way your feet should first hit and leave the ground. The way your feet roll from toe to heel. It was a big learning experience for me mentally and physically. This was when I understood the concept of listening to my body. My legs, like the rest of my body, will tell me without hesitation if I’ve done something to upset them during the week.

Vail, Colorado. Elevation 9,000 feet. We were snow shoeing on the “Ice Climbers” trail. It really hit me after being on this particular trail for 3 minutes. I was breathing as if I had been doing a hasty jog around campus. I thought to myself, “This is odd. I’m just walking up the side of the mountain, no big deal.”


But it was a big deal, my body was not acclimated to the altitude. If I had not been in good shape from running, I’m unsure how I would’ve ventured on the mountain. I’d recommend that no normal Joe should go in the mountains without doing cardio.

I can happily say, running has improved my life in all aspects and that it’s capacity to improve yours is limitless. I encourage you make it a integral part of your life and continue to spread the motivation to others 🙂

Your source of endless motivation- Ryan