Develop A Courageous And Better Life

Once you establish courage, you begin to better your life. Developing courage will help you take risks to a brighter future. When you have the courage, you put fear behind you. It takes courage to admit that you have fears.


8 Weeks To More Strength and Size

Bill Ross Fit

Before starting any program always consult with your doctor first.

Day 1 Chest:

  • Dumbbell Press (incline, prone, decline) 4 sets of 8 reps

Immediately followed by pushups 4 sets of 20 reps

All 3 positions, in any order.

2-incline-dumbbell-presspush_ups_standardDay 2 Back:

  • T-Bar style rows using barbell and inner grip handle. 4 sets of 8 reps
  • Immediately followed by wide grip horizontal pull ups 4 sets of 15 reps
  • Lat pull under grip. 4 sets of 8 reps
  • Double handle cable row w/step 4 sets of 8 reps

t-bar-rowcan_t_do_pull_ups_do_modified_pull_ups_1453 Day 3 Quads / Hamstrings:

  • Front Squat with barbell 4 sets of 8 reps
  • Split jumps with dumbbells 4 sets of 20 reps
  • Deadlifts with barbell 4 sets of 8 reps
  • Side step ups with dumbbells 4 sets of 20 reps
  • Squat Jumps 4 sets of 20 reps


Day 4 Shoulders:

  • Barbell Cleans (waist to shoulders and press) 4 sets of 8
  • Seated…

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Eat Clean Cook Clean with Krista


1 lb 90% lean ground beef

1-1/2 teaspoon kosher salt

1 tablespoon olive oil

1 onion diced

3 stalks celery diced

3 carrots diced

28 oz can diced or crushed tomatoes

5 cups chopped green cabbage (about ½ a whole cabbage)

4 cups beef stock

2 bay leaves


  1. Heat a 6 qt. dutch oven, when hot add oil, then add the ground beef and salt and cook until browned breaking the meat up into small pieces as it cooks, 3 to 4 minutes.
  2. When browned, add the onion, celery and carrots and sauté 4 to 5 minutes.
  3. Add the tomatoes, cabbage, beef stock and bay leaves; cook covered low 40 minutes.
  4. Remove bay leaves and serve. Makes 11 cups.

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