John Foster

In Home Full Body Training

By | 2016-11-16T18:32:40+00:00 May 14th, 2015|Circuit, Home, John Foster, Pro's, Workout|

 Lower body (chair required) Squat Sits 20 One Leg Sits 15 Each One Leg Squats 15 Each One Leg Step-Ups 15 Each One Leg Toe Touch 15 Each Perform all exercises in order without rest between sets. Start with left leg first, then next round start with right leg first. Upper body (chair and band [...]

Training Theory

By | 2016-11-16T18:32:40+00:00 May 14th, 2015|Health Articles, John Foster, Pro's, Training|

I want to share my philosophies and ideologies behind my training methods that I have found success with for myself, my athletes, my clients, and for the stay at home trainee. Im not going use any fancy words to confuse you or to just make it sound like I know what im talking about. I [...]

Boulder Shoulders

By | 2015-07-15T02:28:38+00:00 May 1st, 2015|Bodybuilding, John Foster, Workout|

Exercise 1- Lateral raises. Form focused. Exercise 2- Rear delts. Form focused (make sure you feel it there and are not using your back) Exercise 3- Press. Dumbell or barbell, Last set is high reps constant tension. Exercise 4- Upright rows. VERY high reps. Fast pace. PAIN! Exercise 5- Circuit mid, rear then press. Fast [...]

Legs Ham/Adductor Focus

By | 2015-07-15T02:28:46+00:00 May 1st, 2015|Bodybuilding, John Foster, Workout|

Exercise 1- heavy STRICT adductors. Slow and squeeze. 6 sets. Then. 2 sets high rep Exercise 2- Dumbell curls on flat bench. Exercise 3- Lying ham curls. 3 sets heavy, 3 sets high reps. Exercise 4- high foot position leg press. Go up by 1 plate at a time doing 12 reps each time until [...]

Shredded Buffalo-Ranch Chicken

By | 2015-07-15T02:32:31+00:00 April 16th, 2015|Appetizer, Clean Eating, Diabetic Friendly, Dinner, Gluten Free, Heart Healthy, John Foster, Lean, Low Carb, Low Fat, Lunch, Recipe, Slow Cooker|

Ingredients for Shredded Buffalo-Ranch Chicken: 3lbs. boneless skinless chicken breasts 1 packet (1oz.) Hidden Valley dry Ranch seasoning mix 1/2 bottle (6oz) Frank’s Red Hot buffalo sauce How to cook Shredded Buffalo-Ranch Chicken: Place chicken in crockpot Sprinkle entire packet of Ranch seasoning over chicken Top with Frank’s Red hot Cover, cook on low for [...]

Meatloaf Muffins Recipe

By | 2015-07-15T02:33:44+00:00 April 16th, 2015|Appetizer, Clean Eating, Diabetic Friendly, Dinner, Heart Healthy, John Foster, Lean, Low Carb, Low Fat, Lunch, Recipe|

Ingredients for Meatloaf Muffins: 3lbs. 90/10 or leaner ground beef 1 cup quick oats 2 eggs 4tsp. worcestershire sauce ½ cup ketchup 2tsp. Italian seasonings Salt and pepper to taste How to Cook Meatloaf Muffins: preheat oven to 350 combine beef, oats, eggs, Worcestershire sauce, ketchup, seasonings,and salt in pepper in a large mixing bowl [...]