Project Terrance

Hey guys

I wanted to share with you one of my newest projects..."Project Terrance". He is just 21 years old but over 6 ft tall and underweight (yes, underweight). My mission: to help him gain lean muscle mass. It was a challenge I could not resist.

After only 5 weeks, here's what we've achieved: 14.5 LBS OF MUSCLE!

We started at 160 lbs and after our 16 grueling workout sessions in a one-month period, we went up to 174.5 lbs. AND all while keeping his body fat at 2 percent! Terrance, my man, I'm really proud of the progress you've made. Now for another 20 more pounds ☺!

GET REAL RESULTS, GET A.Q. !

AlejandroQ.

Muscle Papi in Inside Fitness Magazine

Hey guys

What do you think?

This is the advertisement for Muscle Papi in Inside Fitness magazine. The magazine premiered at the Arnold Classic this year and will be distributed in over 130 countries around the globe.

Muscle Papi is a partnership between Joe DiAngelo, Number 1 Nutritionist and Personal Trainer, and myself. We founded it 2 years ago but I wanted to give you a little peek into my other ventures. Stop by and take a look at what we've done so far. Hope you like it.

I'll also like to thank my web designer and friend Huy Lim. Without him and his great creativity, I'll be lost - THANK YOU HUY.

GOD BLESS YOU GUYS!

AlejandroQ.

Spring Makeover

Hey guys

Take a look at this...

Here is some motivation for your Spring training, care of my client Erik. He lost 48 pounds in the 14 weeks we've been training together. That works out to be slightly more than 1 pound per training session! Even though we still have a ways to go, I'm both proud and happy with his progress so far. You can see the results.

Also, and more importantly, I have to commend Erik for his dedication and commitment to his nutrition plan and for diligently showing up 3 times a week for our training sessions. Thank you Erik, it's always a pleasure to work with you. We're half way there, so let's press on and reach that goal of yours.

GET RESULTS, GET A.Q. !

AlejandroQ.

Happy Easter!

Hey guys

Hope all of you had a great Easter weekend. It was wonderful here in NYC. The weather was simply perfect and everyone was out in their Easter best.

Here's a photo of my Easter bunnies...they taste as good as they look. Thanks to my friends for their generosity.

And what about these people, in their finest. (For more, take a look at Costume Network)

HAPPY EASTER!

Keep training and eat healthy,
AlejandroQ.

Walking Lunges

Hey guys

Here's a really good exercise to build and shape your legs.

What to do
You'll need a little space for this exercise. Find a room or area of the gym where you can lunge at least 15-20 paces. Start by standing upright with your feet together. For beginners place your hand on your hips (and have smiles on your lips). For more advanced exercisers, hold a dumbbell in each hand or a barbell on your shoulders.

Take a long step and bend both knees and lunge towards the floor. Keep your feet pointed straight. The back leg is the one doing most of the work. It is important to keep the front knee over the heel and not over the toes. In other words, if you lunge too far forward you will put great pressure on your front knee and increase the risk of injury. Bring your feet together after the first lunge and then lunge forward with the opposite leg. Alternate your legs as you go across the floor and bring your feet together between each step.

1. Don't Forget: Keep the front knee over the heel not the toes.

2. Equipment Needed: Nothing (hands on hips) or with dumbbells or a barbell.

3. Muscles Worked: All leg muscles: quads, hamstrings, glutes and some calves.

Here's my client Halle demonstrating another variation, Bulgarian Lunges or sometimes called the Bulgurian Squat...you go girl!


Another variation is the Walking Side Lunges

If you are more advanced or would like a real challenge hold a medicine ball in front of you. Start by standing upright with your feet together. Lunge down and to your left by stepping to the side with your left leg. Get into a deep squat and then continue to your left by bringing your right foot in to your left as you stand up again. Lunge 15-20 paces to the left and then reverse the direction and do the same thing to your right. You may start on the right if you prefer.

1. Don’t Forget: Keep your feet pointed straight as you lunge. Also, don’t bend over too much. You want to make sure that you are using your legs for the lunge and not just bending over your upper body. In other words do your best to keep your upper body as upright as possible.

2. Equipment Needed: Nothing (hands in front) or with a medicine ball for more advanced exercisers.

3. Muscles Worked: All leg muscles: quads, hamstrings, glutes, some calves and inner/outer thighs.

So try this during your next workout and see how effective it is.

AlejandroQ.

The Natural Diuretic – The Cucumber

Hey guys

I used to eat quite a lot of cucumbers during my pre-competition preparations. It is an excellent source of potassium, Vitamin C and folic acid (only if it is peeled). The cucumber is also a woman’s friend even when she’s not on a diet because of its cosmetic properties.
Health Benefits
Its high water content makes it diuretic. As such, the cucumber performs a cleansing action within the body by removing accumulated pockets of old waste material and chemical toxins. It might also help in the treatment of arthritis since it helps eliminate uric acid. Furthermore, its poor content in calories makes it the perfect food for dieting.

We often hear that the cucumber’s juice is nourishing for our skin and hair. That its liquid has the reputation of being a rejuvenator and can make us feel and look younger. If you would like to try, take a slice of cucumber and apply it on your face. After a few applications, take a look and see whether you notice any improvements. Let me know what progress you make. I’ll like to hear from you. The cucumber may also have the power to relax and alleviate the pain from sunburn. Something to keep in mind now that summer is around the corner.

Some people do not digest cucumbers very well. If you are one of them, prepare the cucumber a few hours before serving. Cut them into small pieces and sprinkle sea salt over them. Let the pieces stand for at least an hour in the refrigerator. You can also peel them if you prefer.

How to Eat Cucumbers?
If your cucumbers are organic and unwaxed, you can eat them unpeeled. Just wash them thoroughly under running water. Serve them sliced or diced in a salad or by themselves and with vinaigrette, garlic, mint or sesame seeds. You can even juice it along with other vegetables.

You can also cook the cucumber like you would a squash: steaming, boiling, braising, etc. However, you would lose the vitamins and minerals.

Whichever way you should finally decide to have a cucumber, enjoy it and all its benefits!

Have a great Easter!

AlejandroQ.

April is National Autism Month

Hey guys

April is National Autism Month. During this month, several organizations like Autism Society of America (ASA) and Autism Speaks, join millions of families around the country affected by autism in raising the awareness of autism.

According to statistics from the U.S. Department of Education and other governmental agencies, autism is growing at a startling rate of 10-17 percent per year. At this rate, ASA estimates that the prevalence of autism could reach 4 million Americans in the next decade.

To find out more, Autism Speaks has a good list of resources on their site: Organizations and More Organizations.

You can also learn more at Getting the Word Out on Autism.

Does Having A Hot Personal Trainer Help To Improve On My Fitness Goal?

Hey guys

What do you think?

Here’s a rather humorous take on it that I read recently. To get fit, half the battle is showing up at the gym. So if you are excited to see your hot trainer, you will be more likely to block out time in your busy schedule for your workout. Just make sure you don’t spend the whole workout trying to impress him or her and forget what it is you are really trying to accomplish. ☺
But seriously, when selecting a personal trainer, it is always better to pick someone with the best overall experience and accredited certification. All the workout time in the world won’t do much if your trainer doesn’t know how to train you effectively. So, although having a hot trainer may help with your fitness goals, only one that truly knows what he or she is doing will be effective.

Spring is here so keep motivated and focused on your diet and exercise!

God bless you all

AlejandroQ.

Inside the Dish at the Rocking Horse Cafe

Hey guys

After work this past Friday, I was feeling hungry for some Mexican, or rather, some Gourmet Mexican. However, I also wanted to try some place new. As I was too tired to go uptown or even midtown, I decided to take a walk around my neighborhood.

Walking out of my apartment, I was surprised to find a nice little, and pretty trendy, Mexican restaurant right on the corner from where I live — Rocking Horse Cafe. I can’t believe I’ve never noticed this place before.

Inside the Dish
Here’s what I had for my appetizer: Budin Azteca…corn tortillas layered with grilled free-range chicken breast. It was awesome — very delicate and tasty and also very healthy for you. You can have this and not feel guilty.

For my main course, I went with the Burritos with Free Range Chicken Breast. This was clean yet flavorful. Hard to believe that I was not on a strict diet. For the vegetarians out there, the Grilled Vegetable Burrito would be perfect.


In general, I felt the food was very good and the service too. I did not have to wait too long to be seated or served. Furthermore, the young crew played good music although it was a little loud for my preference. You probably have to be in the mood.

Thank you and keep reading.

Love you all.

AlejandroQ.