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Welcome to the Five more and Breathe Fitness blog!

You're going to find a lot of great topics about health, fitness and nutrition. Start scrolling down and find articles and videos of topics that catch your eye. Enjoy and stay connected as we continue to move forward and live the fit and healthy life. 

Work out Wednesday - High Knees

posted Jul 4, 2018, 8:23 AM by Danny Cortes

kettlebell and resistance band work out

posted May 16, 2018, 12:03 PM by Danny Cortes

Work out wednesday- Bicep and Tricep finisher workout

posted Mar 4, 2018, 6:19 PM by Danny Cortes   [ updated Mar 16, 2018, 7:43 PM ]

Post Workout Muscle Supplements

posted Feb 20, 2018, 10:46 AM by Danny Cortes   [ updated Dec 21, 2018, 11:47 PM ]


You've just finished an awesome workout, and you're feeling pumped. You have plans with friends, so you move on to the locker room, hop in the shower, don your street clothes, and you are out the door thirty minutes later. You fight traffic for an additional thirty minutes, and finally meet up with your friends. Your window of opportunity has passed. You did not get the post workout muscle supplements that you needed to enhance muscle growth. 

Muscles are in a constant state or activity. They are either breaking down, or building up, and what you are doing and consuming determines which process is going on at all times. Simply put, if muscle protein synthesis is not taking place, the muscles are breaking down. 

This is where high protein muscle supplements can come in handy. If consumed immediately after a workout - within sixty minutes - you will be amazed at the benefits of these muscle supplements. When you are training with weights, there is an increase of amino acids and glucose through the muscles. This uptake continues for approximately sixty minutes after you stop working those muscles. By injecting more protein into that process, you are essentially ensuring that your muscles are quickly getting a nice dose of protein right away.

By using a muscle supplement right after a workout, you will not only be greatly enhancing the effects of your workout, with almost immediate results, but you will also be speeding up the muscle healing process that always takes place after a workout. 

The best muscle supplement to use after your workout should be a high quality carbohydrate and protein mix. Many bodybuilders get this carb/protein mix with the use of a shake - because it is quick and easy. There are numerous high quality muscle supplement shakes on the market, and this is definitely an investment that you will want to make. Furthermore, we know that liquids work through your system much faster than solids. 

The muscle supplement shake that you choose should have 30 to 40 grams of protein, with 25 to 30 grams of carbs. These can be purchased in liquid form, but it is generally cheaper to buy this in powder form, and mix it with water. Water is just as important as the carbs and protein, because water is the vehicle that actually moves nutrients through the muscles. 

The use of post workout muscle supplements is one of the best kept secrets in the bodybuilding world. Those big muscles that you see are not due to steroids, as many people mistakenly assume. They are due to understanding how the body works, and making sure that the process of muscle building is enhanced as much as possible, through your own actions. 

Those bodybuilders who do take advantage of this sixty minute window of opportunity following a workout usually notice a vast difference within a few hours - not only in how they look, but also in how they feel. Make sure that you include post workout muscle supplements to your regimen.

Are you looking for a protein supplement to help replenish those muscles? 

Try Biotrust's Protein Powders

Work out Wednesday Battle rope and band routine

posted Jan 27, 2018, 9:14 PM by Danny Cortes

Stretch for Fitness Success

posted Jan 27, 2018, 9:11 PM by Danny Cortes   [ updated Jan 27, 2018, 9:12 PM ]

When you think of developing a strong, muscular physique what type of exercises do you think of doing? To improve and develop strength most individuals focus on lifting weights – exercises such as bench press, push ups and flies – that focus on powerful pushing and pulling movements. Cardiovascular activity usually takes the passenger seat, when it comes to developing strength - unless you’re involved in a sport that requires a lot of endurance training, or if you want to loose excess body fat on top of improving your strength.

Stretching unfortunately isn’t even put in the strength development category, because most of us figure that since it’s a low intensity movement it’s purely for cooling down after our workouts. However stretching isn't merely a great way to cool down – trust me it can actually help make you stronger.

The benefits of stretching have numerous effects on your weightlifting progress. Just remember when you stretch you should feel slight tension in your muscles, but no pain! 

Stretching is your key to the following fitness pluses:

Increased Strength- Stretching actually helps to increase your muscular strength because it expands your range of motion, and range of motion literally applies to weightlifting. For example when you lift in a wider range of motion compared to a smaller range, you’re enlisting the help of more fibers, making your muscles stronger. 

Reduced Stress– We all know that stretching helps reduce the stress and tension in our exercised muscles, but did you know that a quick 20-minute session of stretching can also release most of the tension that built up throughout an entire workday?

Improved Posture– Flexible muscles are your key to good posture, because stretching promotes balanced muscle tone in all the major joints in the body. This affects your strength training because good posture reduces stress and soreness in the muscles and joints, letting you get back to the gym faster.

Improved Speed & Reaction Time– if you’re an athlete you’re aware of how important agility is to top performance. Flexible muscles make you quicker on your feet. This allows for you to run faster in sports like soccer; react quicker by making saves in hockey and by maneuvering around opponents in football. 

Decreased Muscle Soreness- This means less time off from the gym and your game, and more time to devote to developing those muscles. 

Ease of Movement– If you’re not an athlete, never fear, stretching does more than improve sports performance.  It makes simple daily tasks easier as well, by lessening the general stiffness in joints so you can bend down, reach up and lift things easily. Stretching will also affect the future of your joints by making you less likely to develop joint pain later in life.

Reduces Chances of Injury– More flexible muscles translate to less chance of injuring tight muscles during exercise. Take for example your hamstrings, the muscles that run down the back of your upper legs. I like to compare the hamstrings to an elastic band – the flexible hamstring has a lot of stretch; whereas the inflexible hamstring is that dried out elastic that breaks when it’s stretch too far.

Work out Wednesday- Incline Chest Press

posted Jan 24, 2018, 1:50 PM by Danny Cortes   [ updated Jan 24, 2018, 1:51 PM ]

Tip Tuesday#1- Contrast training for your biceps

posted Jan 23, 2018, 12:03 PM by Danny Cortes   [ updated Dec 21, 2018, 11:45 PM ]

New 2018 Year Work out#1

posted Jan 10, 2018, 12:11 PM by Danny Cortes   [ updated Jan 12, 2018, 12:38 PM ]

Try this 2 exercises interval work out routine that targets your shoulders, arms, legs and buns. 

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