This thanksgiving we continued for the second year what has now become a tradition. Every year in an effort to make sure we don't go hungry my mom overcooks for thanksgiving. Remembering that thanksgiving is only 1 day, we know not to feast for the entire weekend. So that night we take our extra food to the city mission and get to know some members of our community we would other wise, sad but honest...looked the other way.
The native americans had a saying often translated as, "judge no man until you walk a mile in his moccasins." The Moccasin Mile drill isn't a cardio exercise, so you won't be walking a mile. But you will be putting yourself in another person's shoes for a while. How? by listening. REALLY listening. Here's how it works:
Engage in a converstation with a person you would not normally talk to, or who you think is boring, off-putting, or even a little scary
As you chat with this person, let him be in charge of the conversation.
Accept what the other person says without judging him. You won't critize or correct him at all; remember this doesn't mean you agree with him, only that you are allowing him to have an opinion or point of view that is different from your own, and you are trying to understand it.
Really listen to what the other person is saying.
Afterward, review how really listening made you feel and think.
Monday, November 30, 2009
Changing workout can push progress
Did you know your muscles are like your brain -- they have memory? When worked properly, they can be trained to become more efficient and stronger. Like your brain, if you don't use your muscles, you will lose their memories.
Bear with me while I give you the scientific explanation of how muscle memory is formed. The brain contains around 100 billion individual nerve cells, called neurons, which form a connection with each other every time you experience or encounter something new. The connections or "paths," are then linked to activities you know how to do, such as walking or running.
When you learn a new activity, your brain blazes a path of memory communication. This then increases in strength every time you repeat the same activity. If your neurons are not used regularly, the pathways weaken, and their communication strength fades. But when the activity is resumed, the pathways reignite and are strengthened. This is the principle that your muscles use to increase strength from training. This is also how they atrophy from lack of use.
If your workout has stalled and you no longer get results, you might have a muscle memory problem. Muscle memory is another way of defining being in a plateau. To keep seeing results, you must find ways to break the plateau.
Let's say you walk two miles daily on your treadmill at the same speed. You will see results the first month, but then your results will taper off because of muscle memory. By month three, you will only be maintaining. You need to shake that workout up!
Change is good when it comes to workouts. Alternate what you do for cardiovascular as much as you can. If you use a treadmill, then bike. If nothing else, change the settings on the machine. This will help break the muscle memory you have established.
Muscle memory is another reason to alternate your strength-training workouts. Throughout the week, change the area of the body you are targeting. A great way to tell when you have built up specific muscle memory is the ease in which you go through your workout. A workout should be just that -- work. If you are skating through it, it is time to shake it up.
For best results you should change the workout in some way every time you do it.
For instance, if you mainly use weight machines, then use more free weights. If you do things standing, then do them seated or on a balance ball. See what I'm getting at: Change, change, change!
If you take the time to change your workouts on a regular basis, you'll find the results and experience much more appealing.
To Your Success!
Bear with me while I give you the scientific explanation of how muscle memory is formed. The brain contains around 100 billion individual nerve cells, called neurons, which form a connection with each other every time you experience or encounter something new. The connections or "paths," are then linked to activities you know how to do, such as walking or running.
When you learn a new activity, your brain blazes a path of memory communication. This then increases in strength every time you repeat the same activity. If your neurons are not used regularly, the pathways weaken, and their communication strength fades. But when the activity is resumed, the pathways reignite and are strengthened. This is the principle that your muscles use to increase strength from training. This is also how they atrophy from lack of use.
If your workout has stalled and you no longer get results, you might have a muscle memory problem. Muscle memory is another way of defining being in a plateau. To keep seeing results, you must find ways to break the plateau.
Let's say you walk two miles daily on your treadmill at the same speed. You will see results the first month, but then your results will taper off because of muscle memory. By month three, you will only be maintaining. You need to shake that workout up!
Change is good when it comes to workouts. Alternate what you do for cardiovascular as much as you can. If you use a treadmill, then bike. If nothing else, change the settings on the machine. This will help break the muscle memory you have established.
Muscle memory is another reason to alternate your strength-training workouts. Throughout the week, change the area of the body you are targeting. A great way to tell when you have built up specific muscle memory is the ease in which you go through your workout. A workout should be just that -- work. If you are skating through it, it is time to shake it up.
For best results you should change the workout in some way every time you do it.
For instance, if you mainly use weight machines, then use more free weights. If you do things standing, then do them seated or on a balance ball. See what I'm getting at: Change, change, change!
If you take the time to change your workouts on a regular basis, you'll find the results and experience much more appealing.
To Your Success!
Sunday, November 29, 2009
monday's workout
The Exercises
Warmup. Start with a light warmup of about ten minutes. You can stretch, jog, or fast walk on the track or treadmill.
Stepups, fast – 40 steps. Step up onto the step bench starting with the right foot, follow with the left, then reverse it down again, alternating the starting foot at half way if you wish. This exercise should be performed as fast as possible with balance and safety. Ensure the step is anchored solidly before starting. (2 minutes.)
Dumbbell curls. Hold the dumbbells at the sides, palms facing inward (like a hammer grip). Do 12 alternate curls with each arm lifting the dumbbell to the shoulder by rotating the forearm so that the palms face upward, flexing at the elbow, then return to the side. These curls should be done somewhat slowly while emphasizing good form. Place dumbbells in the rack or safely on the floor after each weights exercise. (90 seconds)
Stepups, fast – 40 steps. Same as number 2, Stepups.(2 minutes.)
Dumbbell lunges, fast – 20 lunges, 10 each side. Hold dumbbells by the side, hammer grip, and lunge forward with each foot alternately, ensuring the knee does not extend beyond the toes. Keep the dumbbells by the side as you lunge. This exercise should be done as fast as reasonably possible with balance and safety. (90 seconds)
Stepups, fast – 40 steps. Same as number 2, Stepups.(2 minutes.)
Overhead press – 10-12 repetitions. Move immediately to the dumbbell weights station. Run if possible. Do 10-12 overhead dumbbell presses. Hold dumbbells horizontally at the shoulders with upright arms. Lift the dumbbells overhead with full arm extension making sure not to lock the elbows out explosively. Return to the shoulder and immediately repeat the exercise. Do this exercise slowly with good form. (90 seconds)
Stepups, fast – 40 steps. Same as number 2, Stepups.(2 minutes.)
Dumbbell squats – 20 squats. Do 20 squats; rest for 20 seconds after number 10 if required, else do 20 without rest. Hold dumbbells at the sides with arms long. Squat down, bending at the knee until thighs are approximately parallel with the floor ensuring knees are not extended too far beyond the toes. Straighten to the starting position and repeat the squat. Do these squats slowly with good form. The back should be kept straight or slightly arched inward, the neutral position, but not rounded at shoulders or spine, with head still, looking forward. (2 minutes.)
CIRCUIT REPEAT. Rest for two minutes between circuits only if necessary. Remember to move quickly between exercises. Run if you can.
Cool Down with gentle stretching and some slow stepups or similar for a total of ten minutes. This is important to dissipate muscle lactate -- a product of high-intensity exercise -- and prevent undue soreness next day. This is known as DOMS, 'delayed onset muscle soreness'.
Warmup. Start with a light warmup of about ten minutes. You can stretch, jog, or fast walk on the track or treadmill.
Stepups, fast – 40 steps. Step up onto the step bench starting with the right foot, follow with the left, then reverse it down again, alternating the starting foot at half way if you wish. This exercise should be performed as fast as possible with balance and safety. Ensure the step is anchored solidly before starting. (2 minutes.)
Dumbbell curls. Hold the dumbbells at the sides, palms facing inward (like a hammer grip). Do 12 alternate curls with each arm lifting the dumbbell to the shoulder by rotating the forearm so that the palms face upward, flexing at the elbow, then return to the side. These curls should be done somewhat slowly while emphasizing good form. Place dumbbells in the rack or safely on the floor after each weights exercise. (90 seconds)
Stepups, fast – 40 steps. Same as number 2, Stepups.(2 minutes.)
Dumbbell lunges, fast – 20 lunges, 10 each side. Hold dumbbells by the side, hammer grip, and lunge forward with each foot alternately, ensuring the knee does not extend beyond the toes. Keep the dumbbells by the side as you lunge. This exercise should be done as fast as reasonably possible with balance and safety. (90 seconds)
Stepups, fast – 40 steps. Same as number 2, Stepups.(2 minutes.)
Overhead press – 10-12 repetitions. Move immediately to the dumbbell weights station. Run if possible. Do 10-12 overhead dumbbell presses. Hold dumbbells horizontally at the shoulders with upright arms. Lift the dumbbells overhead with full arm extension making sure not to lock the elbows out explosively. Return to the shoulder and immediately repeat the exercise. Do this exercise slowly with good form. (90 seconds)
Stepups, fast – 40 steps. Same as number 2, Stepups.(2 minutes.)
Dumbbell squats – 20 squats. Do 20 squats; rest for 20 seconds after number 10 if required, else do 20 without rest. Hold dumbbells at the sides with arms long. Squat down, bending at the knee until thighs are approximately parallel with the floor ensuring knees are not extended too far beyond the toes. Straighten to the starting position and repeat the squat. Do these squats slowly with good form. The back should be kept straight or slightly arched inward, the neutral position, but not rounded at shoulders or spine, with head still, looking forward. (2 minutes.)
CIRCUIT REPEAT. Rest for two minutes between circuits only if necessary. Remember to move quickly between exercises. Run if you can.
Cool Down with gentle stretching and some slow stepups or similar for a total of ten minutes. This is important to dissipate muscle lactate -- a product of high-intensity exercise -- and prevent undue soreness next day. This is known as DOMS, 'delayed onset muscle soreness'.
Saturday, November 28, 2009
Skimping on Protein
Women lose about 5 pounds of muscle every decade (and gain an average of 15 pounds of fat), Protein helps you build lean muscle, so make sure you're getting enough: If you're in your 30s, aim for 50 to 56 grams daily; in your 40s, you need 56 to 62 grams daily. Good sources include tuna and chicken breast (6 oz of either will give you 45 grams of protein).
Super Active Saturday
We need to burn off those extra calories from thanksgiving. This saturday: do two 1 hours bouts of cardio. Keep your heart rate 70%+ MHR
Sunday Active rest: pick an activity you enjoy try to not stay in front of the tv for more than 30minutes at a time.
Sunday Active rest: pick an activity you enjoy try to not stay in front of the tv for more than 30minutes at a time.
Friday, November 27, 2009
friday workouts
Friday's workout
DB squat 3x6-8 superset with step ups on box 3x30 sec each leg
DB Incline 3x6-8 superset with pushups 3x6-8
Seated leg curl 3x6-8 superset with Leg ext 3x5-6
Latpull 3x6-8 superset with seated row 3x10-12Floor crunch 3x8-10 superset with plank 3x60 sec
DB squat 3x6-8 superset with step ups on box 3x30 sec each leg
DB Incline 3x6-8 superset with pushups 3x6-8
Seated leg curl 3x6-8 superset with Leg ext 3x5-6
Latpull 3x6-8 superset with seated row 3x10-12Floor crunch 3x8-10 superset with plank 3x60 sec
Wednesday, November 25, 2009
Thursday's workout
HAPPY THANKSGIVING!!
Don't eat too much!
Eliptical for 20 minutes 70-90% Max heart rate (220-age)
Bike 10 minutes 70-90% MHR
Run 2 miles as fast as you can
Don't eat too much!
Eliptical for 20 minutes 70-90% Max heart rate (220-age)
Bike 10 minutes 70-90% MHR
Run 2 miles as fast as you can
Q&A
Expert answers to your health and wellness questions
Question: There are so many fat-burning products on the market -are they helpful or harmful?
Answer: There are numerous products on the market that contain thermogenic ingredients, or what most of us call “fat burners.” Ephedrine, yohimbine, green tea extract (EGCG), bitter orange (Synephrine) and even caffeine are examples and they basically work by stimulating the central nervous system.
This increases your “fight or flight” responses, indirectly providing energy and allowing you to process calories at a faster rate. Along with these supposed benefits, there are also side effects associated with these ingredients, including increased blood pressure, heart rate and respiratory rate. Another potential issue is the fact that, individually, they don’t have a real dramatic effect.
As a result companies often combine several of these ingredients into one product and then sell it as an energy or health supplement. Unfortunately, we don’t know how any one of these stimulants will specifically affect you individually, let alone several of them combined together. So, despite the claims, your best bet is to pass on these ingredients and the products that contain them. Instead, focus on maximizing your training and nutrition, and speak to a qualified professional about losing body fat in the safest and most effective way possible.
Question: What should I eat or drink if I only have an hour before a workout?
Answer: What to eat before you exercise should be largely determined by timing and personal preference. Generally speaking, a large meal takes four to five hours to digest, a smaller meal takes two to three hours, and a large snack takes one to two hours. If you don’t digest food well enough prior to an activity, you can end up with a stomachache and cramping.
This often occurs because blood (which plays a key role in digestion) is shunted to your arms and legs during activity, thereby slowing down the digestive process. Therefore, if you only have an hour to fuel yourself, it would probably be best to stick with a liquid carbohydrate/protein shake.
Liquids are processed faster than solid foods and will provide the energy you need in a shorter timeframe. Keep in mind; we’re not talking about those ice cream-based shakes from fast food restaurants. We’re talking about a sports nutrition shake that is designed for active individuals and athletes. If you want something lighter, a traditional sports drink would be a viable option as well.
There are a number of products on the market in each category, so do some taste-testing to see which ones work best for you.
Question: Do fad diets really work?
Answer: In short, yes… and no. Most research shows that fad diets do work, and some do so quite well. The dictionary defines “diet” as a regimen of eating and drinking sparingly to reduce one’s weight, so if the latest fad diet doesn’t elicit some sort of weight loss, it certainly won’t survive out on the market for very long. The problem is that fad diets are short-term solutions to a long term problem.
They also tend to associate weight loss success with some gimmick when, in actuality, decreased calorie intake is usually the “real” reason for shedding the pounds. So fad diets are effective to a degree, but I don’t know too many people that like losing some weight, gaining it back, and then jumping over to the next fad to start the process all over again. The way to lose weight and keep it off is through persistent behavior modification and lifestyle change. If you can make this type of commitment, you’ll be able to leave the fad diet books on the store shelves where they belong.
Question: There are so many fat-burning products on the market -are they helpful or harmful?
Answer: There are numerous products on the market that contain thermogenic ingredients, or what most of us call “fat burners.” Ephedrine, yohimbine, green tea extract (EGCG), bitter orange (Synephrine) and even caffeine are examples and they basically work by stimulating the central nervous system.
This increases your “fight or flight” responses, indirectly providing energy and allowing you to process calories at a faster rate. Along with these supposed benefits, there are also side effects associated with these ingredients, including increased blood pressure, heart rate and respiratory rate. Another potential issue is the fact that, individually, they don’t have a real dramatic effect.
As a result companies often combine several of these ingredients into one product and then sell it as an energy or health supplement. Unfortunately, we don’t know how any one of these stimulants will specifically affect you individually, let alone several of them combined together. So, despite the claims, your best bet is to pass on these ingredients and the products that contain them. Instead, focus on maximizing your training and nutrition, and speak to a qualified professional about losing body fat in the safest and most effective way possible.
Question: What should I eat or drink if I only have an hour before a workout?
Answer: What to eat before you exercise should be largely determined by timing and personal preference. Generally speaking, a large meal takes four to five hours to digest, a smaller meal takes two to three hours, and a large snack takes one to two hours. If you don’t digest food well enough prior to an activity, you can end up with a stomachache and cramping.
This often occurs because blood (which plays a key role in digestion) is shunted to your arms and legs during activity, thereby slowing down the digestive process. Therefore, if you only have an hour to fuel yourself, it would probably be best to stick with a liquid carbohydrate/protein shake.
Liquids are processed faster than solid foods and will provide the energy you need in a shorter timeframe. Keep in mind; we’re not talking about those ice cream-based shakes from fast food restaurants. We’re talking about a sports nutrition shake that is designed for active individuals and athletes. If you want something lighter, a traditional sports drink would be a viable option as well.
There are a number of products on the market in each category, so do some taste-testing to see which ones work best for you.
Question: Do fad diets really work?
Answer: In short, yes… and no. Most research shows that fad diets do work, and some do so quite well. The dictionary defines “diet” as a regimen of eating and drinking sparingly to reduce one’s weight, so if the latest fad diet doesn’t elicit some sort of weight loss, it certainly won’t survive out on the market for very long. The problem is that fad diets are short-term solutions to a long term problem.
They also tend to associate weight loss success with some gimmick when, in actuality, decreased calorie intake is usually the “real” reason for shedding the pounds. So fad diets are effective to a degree, but I don’t know too many people that like losing some weight, gaining it back, and then jumping over to the next fad to start the process all over again. The way to lose weight and keep it off is through persistent behavior modification and lifestyle change. If you can make this type of commitment, you’ll be able to leave the fad diet books on the store shelves where they belong.
Tuesday, November 24, 2009
wednesday
WE WILL HAVE OUR 1:00 meeting. WE WILL NOT HAVE OUR 5:30 MEETING.
Wednesday's workout
DB squat 3x6-8 superset with step ups on box 3x30 sec each leg
DB Incline 3x6-8 superset with pushups 3x6-8
Seated leg curl 3x6-8 superset with Leg ext 3x5-6
Latpull 3x6-8 superset with seated row 3x10-12
Floor crunch 3x8-10 superset with plank 3x8-10
Wednesday's workout
DB squat 3x6-8 superset with step ups on box 3x30 sec each leg
DB Incline 3x6-8 superset with pushups 3x6-8
Seated leg curl 3x6-8 superset with Leg ext 3x5-6
Latpull 3x6-8 superset with seated row 3x10-12
Floor crunch 3x8-10 superset with plank 3x8-10
STRUGGLES WITH SUCCESS AND SELF-SABOTAGEBy
One dictionary definition of success is the accomplishment of what is attempted or intended, or the favorable outcome or attainment of one's desired ends. But, to live life in one's own way requires that we be in full possession of our own capacities and powers, our own nature and character, and our own reflective consciousness. We ourselves, very often play a role in sabotaging or undermining our efforts to find success.
Here are some of the ways we are most likely to sabotage ourelves:
1. Being overly passive, fearful, listless or indecisive, so that chances of all kinds pass by.
2. Repeatedly having anger get the better of you because it is expressed inappropriately or in destructive ways, such as blowing up at people, or turning it inward on yourself. Even worse, not realizing you are angry and allowing others to mistreat or even abuse you.
3. Having a chronically chaotic health situation.
4. Being controlled by depression and anxiety.
5. Being continually ill or accident-prone.
6. Being controlled by compulsive behaviors to abuse alcohol, drugs, cigarettes, food, lack of physical exercise, etc. Being compulsively late.
Do you recognize something of yourself in any of these? We all sabotage ourselves to some degree. While there are common patterns to self-sabotage, every person is unique and we each have our own deeply buried reasons for contributing to what holds us back, blocks us and keeps us from reaching our desired goals.
Recognizing and acknowledging your self-sabotaging patterns, and exploring your own contributions, choices, thinking, etc., does not mean you are to BLAME! You are not bad, you are not at fault, or wrong, or stupid, or any of the other things your negative, non-stop, self criticism tells you about yourself.
Looking at patterns of self-sabotage does not diminish the uncontrollable aspects of our lives, nor does it imply placing personal blame. Self-blaming is not only unhelpful, it is the last thing you need to do. Understanding more about yourself, being sympathetic to yourself, identifying and changing your negative thinking and behaviors contributing to your pain and frustration, are skills few of us are taught - but they can by learned.
You can make a difference in your life!
Here are some of the ways we are most likely to sabotage ourelves:
1. Being overly passive, fearful, listless or indecisive, so that chances of all kinds pass by.
2. Repeatedly having anger get the better of you because it is expressed inappropriately or in destructive ways, such as blowing up at people, or turning it inward on yourself. Even worse, not realizing you are angry and allowing others to mistreat or even abuse you.
3. Having a chronically chaotic health situation.
4. Being controlled by depression and anxiety.
5. Being continually ill or accident-prone.
6. Being controlled by compulsive behaviors to abuse alcohol, drugs, cigarettes, food, lack of physical exercise, etc. Being compulsively late.
Do you recognize something of yourself in any of these? We all sabotage ourselves to some degree. While there are common patterns to self-sabotage, every person is unique and we each have our own deeply buried reasons for contributing to what holds us back, blocks us and keeps us from reaching our desired goals.
Recognizing and acknowledging your self-sabotaging patterns, and exploring your own contributions, choices, thinking, etc., does not mean you are to BLAME! You are not bad, you are not at fault, or wrong, or stupid, or any of the other things your negative, non-stop, self criticism tells you about yourself.
Looking at patterns of self-sabotage does not diminish the uncontrollable aspects of our lives, nor does it imply placing personal blame. Self-blaming is not only unhelpful, it is the last thing you need to do. Understanding more about yourself, being sympathetic to yourself, identifying and changing your negative thinking and behaviors contributing to your pain and frustration, are skills few of us are taught - but they can by learned.
You can make a difference in your life!
tuesdays workout
Do the hill program on the tread mill for 20 minutes
Then get on the elliptical for 20 minutes; on a scale of 1-10 you should be at a 7
Next get on the recumbent bike for 10 minutes alternate between levels 15 and 5 every 30 seconds
Ab exercises:
Russian twists 3x20
Reverse crunch 3x20
Glute bridge 3x60 seconds
Then get on the elliptical for 20 minutes; on a scale of 1-10 you should be at a 7
Next get on the recumbent bike for 10 minutes alternate between levels 15 and 5 every 30 seconds
Ab exercises:
Russian twists 3x20
Reverse crunch 3x20
Glute bridge 3x60 seconds
Monday, November 23, 2009
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Monday's workout
Increase your weight from wednesday's workout
Lateral squats 3x6-8 withLateral shuffle on box 3x30sec
Dumbbell bench 3x6-8 withPushups 3x6-8
DB Deadlift 3x6-8 withBox jumps 3x5-6
Assisted Chinups 3x6-8 withStraight arm pull down 3x10-12
Ball crunch 3x8-10 withRope Cable Rotations 3x8-10
Lateral squats 3x6-8 withLateral shuffle on box 3x30sec
Dumbbell bench 3x6-8 withPushups 3x6-8
DB Deadlift 3x6-8 withBox jumps 3x5-6
Assisted Chinups 3x6-8 withStraight arm pull down 3x10-12
Ball crunch 3x8-10 withRope Cable Rotations 3x8-10
Thursday, November 19, 2009
Friday's workout
For those that were tough enough to complete yesterday's challenge please post your results.
Deadlift 3x10
Squats 3x5 superset with
Jump squats 3x5
Pushups 3 sets to failure
Run 1mile
lateral squat 3x8 superset with
Latteral shuffle on box
Dumbbell bench 3x8
Run 1 mile
Deadlift 3x10
Squats 3x5 superset with
Jump squats 3x5
Pushups 3 sets to failure
Run 1mile
lateral squat 3x8 superset with
Latteral shuffle on box
Dumbbell bench 3x8
Run 1 mile
Wednesday, November 18, 2009
Thursday's workout
This is tough!
DB swings for 12 minutes alternate arms each minute rest as little as possible
Run/walk as hard as you can for 12 minutes
You only have to go for 24 minutes total. Make it worth it!
DB swings for 12 minutes alternate arms each minute rest as little as possible
Run/walk as hard as you can for 12 minutes
You only have to go for 24 minutes total. Make it worth it!
Tuesday, November 17, 2009
Wednesday's workout
Superset the following exercises:
Lateral squats 3x6-8 with
Lateral shuffle on box 3x30sec
Dumbbell bench 3x6-8 with
Pushups 3x6-8
DB Deadlift 3x6-8 with
Box jumps 3x5-6
Assisted Chinups 3x6-8 with
Straight arm pull down 3x10-12
Ball crunch 3x8-10 with
Rope Cable Rotations 3x8-10
Lateral squats 3x6-8 with
Lateral shuffle on box 3x30sec
Dumbbell bench 3x6-8 with
Pushups 3x6-8
DB Deadlift 3x6-8 with
Box jumps 3x5-6
Assisted Chinups 3x6-8 with
Straight arm pull down 3x10-12
Ball crunch 3x8-10 with
Rope Cable Rotations 3x8-10
Monday, November 16, 2009
Cutting edge workouts
A little variety can make a big difference in your workout results. Life and sports occur in three planes of motion and working your muscles from multiple directions can help prevent joint problems and muscular imbalances. We will start to add some of the following movements in each week to increase your strength and limit pain in your shoulders and hips. The best part: These multimuscle exercises can also boost your metabolism.
Sagital Plane: Motion that's primarily forward or backward. This plane divides the body into left and right halves. Sample exercises: forward lunge, chinup, close grip bench press
Transverse plane: Motion that's rotational. This plane divides the body into upper and lower halves. Sample exercises single arm row with rotation, cable chop, crossover stepups
Frontal Plane: Motion that's primarily side to side. This plane divides the body into front and back halves. Sample exercises: side lunges, standing dumbell overhead press, pullup.
The mind muscle connection:
Bigger arms and visible abs might be the reason you join a gym, but your best gains may depend on mental strength. A trainer's guidance and motivation can help you train harder and increase overall strength. Researchers say that new lifters who received more attention from exercise professionals and who probably experienced more psychological reinforcement could lift significantly more weight than those who had less supervision.
16 percentage increase in beginner bench press max with high supervision from trainers: journal of strength and conditioning research.
To Your Success!
Sagital Plane: Motion that's primarily forward or backward. This plane divides the body into left and right halves. Sample exercises: forward lunge, chinup, close grip bench press
Transverse plane: Motion that's rotational. This plane divides the body into upper and lower halves. Sample exercises single arm row with rotation, cable chop, crossover stepups
Frontal Plane: Motion that's primarily side to side. This plane divides the body into front and back halves. Sample exercises: side lunges, standing dumbell overhead press, pullup.
The mind muscle connection:
Bigger arms and visible abs might be the reason you join a gym, but your best gains may depend on mental strength. A trainer's guidance and motivation can help you train harder and increase overall strength. Researchers say that new lifters who received more attention from exercise professionals and who probably experienced more psychological reinforcement could lift significantly more weight than those who had less supervision.
16 percentage increase in beginner bench press max with high supervision from trainers: journal of strength and conditioning research.
To Your Success!
Tuesdays workout
5 minute bike level 20 as hard as you can, level 5 recovery repeat for 5 minutes
Run/walk 2 miles as fast as you can; post your times
lunges 3x10
assisted chinups or reverse latpulls 3x10
close grip bench press or lying tricep extension 3x10
Run/walk 2 miles as fast as you can; post your times
lunges 3x10
assisted chinups or reverse latpulls 3x10
close grip bench press or lying tricep extension 3x10
Sunday, November 15, 2009
Monday's workout
We are going to superset our exercises today. A superset is doing 2 exercises back to back then repeating the same two exercises for all the desired sets. Today's workout we will do 3 sets of 12-15 reps on each exercise; Super set the following exercises. The technogym equipment is the grey equipment.
Technogym chest press super set with Technogym Latpull
Technogym Leg press super set with Technogym leg extension
Technogym seated leg curl super set with technogym shoulder press
Technogym bicep curl super set with technogym tricep pressdown
Crunches on the floor super set with the plank
Then do the following cardio: you can do this on a track, treadmill, eliptical or bike
1.Run at an easy pace - normally about 35 per cent of your maximum heart rate - for three minutes.
2. Sprint so your heart rate reaches 90 per cent of your maximum. Do this for six seconds.
3. Slowly jog or walk until your heart rate drops to 60-65 per cent of your maximum and keep it there for 12 seconds.
4. Repeat this for a period of 16 minutes then walk for two minutes until your heart rate drops to 50 per cent of your maximum.
WHY? A study in the European Journal of Applied Physiology asked men to do long or short intervals for 16 minutes. The first group sprinted at approximately 90 per cent of their maximum for six seconds and had nine seconds' rest at 60-65 per cent of their maximum. The second group did intervals four times as long. The short intervals were found to burn almost three times more fat than the longer intervals. It's ideal to run these on a track because it take so long for the machine to adjust spead.
Technogym chest press super set with Technogym Latpull
Technogym Leg press super set with Technogym leg extension
Technogym seated leg curl super set with technogym shoulder press
Technogym bicep curl super set with technogym tricep pressdown
Crunches on the floor super set with the plank
Then do the following cardio: you can do this on a track, treadmill, eliptical or bike
1.Run at an easy pace - normally about 35 per cent of your maximum heart rate - for three minutes.
2. Sprint so your heart rate reaches 90 per cent of your maximum. Do this for six seconds.
3. Slowly jog or walk until your heart rate drops to 60-65 per cent of your maximum and keep it there for 12 seconds.
4. Repeat this for a period of 16 minutes then walk for two minutes until your heart rate drops to 50 per cent of your maximum.
WHY? A study in the European Journal of Applied Physiology asked men to do long or short intervals for 16 minutes. The first group sprinted at approximately 90 per cent of their maximum for six seconds and had nine seconds' rest at 60-65 per cent of their maximum. The second group did intervals four times as long. The short intervals were found to burn almost three times more fat than the longer intervals. It's ideal to run these on a track because it take so long for the machine to adjust spead.
Saturday, November 14, 2009
Foods that burn more fat
Dieting seems to be a difficult route for many of us to take. The plans are confusing, the exercises difficult to imitate and the motivation too hard to find – what’s a dieter to do?
Thankfully, science has tried to make it a little easier on us by discovering that some foods are actually good for burning fat – even without a special diet plan.
Adding foods that burn fat to your diet can not only help you achieve a slimmer physique, but they can also ensure that you don’t have to work too hard.
Foods that burn fat are sometimes surprising while others make sense because they’re so healthy to begin with. Here’s a list of the various foods that burn fat and why they’re supposed to work:
Foods that Contain Vitamin C
Because the body requires vitamin C to burn fat, eating foods that are high in vitamin C is said to help metabolize fat faster and make losing weight less difficult. You might want to try eating more oranges, pineapple, grapefruit, lemons, limes, green peppers, red, peppers, etc. These foods that burn fat are tasty and have few calories too to help increase the health in your diet.
Foods High in Fiber
When you eat more fiber, your stomach thinks that it’s fuller than it actually is. And while this isn’t quite like foods than burn fat, it lessens the amount of overall calories that you can ingest, which leads to fat loss.
You’ll want to choose foods like complex carbohydrates, beans, carrots, etc. when you’re looking for high fiber foods. Even just adding a high fiber cereal in the morning can help boost your fat loss efforts.
Green Tea
While tea doesn’t really fall into foods that can assist in fat burning, it certainly can help you find a slimmer new you. Because green tea contains caffeine, it’s a natural stimulant that can help your body burn more calories while at rest – meaning that you can burn fat without doing a thing.
But it also includes ECCG compounds that are also supposed to help boost your metabolism as well. You can find green tea supplements as well as normal tea bags in your local grocery store.
Dairy Foods
According to new research, it seems that dairy products are the latest foods that burn fat. Studies have shown that dairy suppresses a fat producing hormone called calcitrol. By drinking two to three glasses of low fat milk each day or eating a few servings of low fat cheese or yogurt, you can help to suppress that hormone and make fat burning a breeze.
Hot and Spicy Foods
When you eat foods like jalapenos or hot peppers, you stoke the fat burning fires in your body. What happens is that a chemical is released into your body that increases your metabolism, if only for a short while.
By eating more spicy foods that burn fat, you can have tasty meals without the added guilt. Just add a little Tabasco sauce to your eggs in the morning or to your soup at night for all the kick your body needs.
Drink Plenty of Water
Water helps to rid the body of toxins and chemicals that make be slowing down your overall metabolism.
By drinking at least six glasses a day, you can make sure that your digestion is running smoothly and that anything that shouldn’t be in your body is eliminated.
This water intake will also help you feel full longer, which allows you to eat less and lose more weight. Many times our hunger is really just thirst in disguise.
High Protein Foods
Protein – While you might already think this because of the Atkins Diet, protein is thought to help increase your metabolism. Eating protein rich foods that burn fat will help you give your diet an edge. All you need to do is choose low fat protein items (and this includes soy-based items if you’re vegetarian) for each meal of the day.
Foods that burn fat are tasty and easy to add to your daily diet. With a little diet renovation, you can create a daily eating plan that’s working for you, instead of against you.
Thankfully, science has tried to make it a little easier on us by discovering that some foods are actually good for burning fat – even without a special diet plan.
Adding foods that burn fat to your diet can not only help you achieve a slimmer physique, but they can also ensure that you don’t have to work too hard.
Foods that burn fat are sometimes surprising while others make sense because they’re so healthy to begin with. Here’s a list of the various foods that burn fat and why they’re supposed to work:
Foods that Contain Vitamin C
Because the body requires vitamin C to burn fat, eating foods that are high in vitamin C is said to help metabolize fat faster and make losing weight less difficult. You might want to try eating more oranges, pineapple, grapefruit, lemons, limes, green peppers, red, peppers, etc. These foods that burn fat are tasty and have few calories too to help increase the health in your diet.
Foods High in Fiber
When you eat more fiber, your stomach thinks that it’s fuller than it actually is. And while this isn’t quite like foods than burn fat, it lessens the amount of overall calories that you can ingest, which leads to fat loss.
You’ll want to choose foods like complex carbohydrates, beans, carrots, etc. when you’re looking for high fiber foods. Even just adding a high fiber cereal in the morning can help boost your fat loss efforts.
Green Tea
While tea doesn’t really fall into foods that can assist in fat burning, it certainly can help you find a slimmer new you. Because green tea contains caffeine, it’s a natural stimulant that can help your body burn more calories while at rest – meaning that you can burn fat without doing a thing.
But it also includes ECCG compounds that are also supposed to help boost your metabolism as well. You can find green tea supplements as well as normal tea bags in your local grocery store.
Dairy Foods
According to new research, it seems that dairy products are the latest foods that burn fat. Studies have shown that dairy suppresses a fat producing hormone called calcitrol. By drinking two to three glasses of low fat milk each day or eating a few servings of low fat cheese or yogurt, you can help to suppress that hormone and make fat burning a breeze.
Hot and Spicy Foods
When you eat foods like jalapenos or hot peppers, you stoke the fat burning fires in your body. What happens is that a chemical is released into your body that increases your metabolism, if only for a short while.
By eating more spicy foods that burn fat, you can have tasty meals without the added guilt. Just add a little Tabasco sauce to your eggs in the morning or to your soup at night for all the kick your body needs.
Drink Plenty of Water
Water helps to rid the body of toxins and chemicals that make be slowing down your overall metabolism.
By drinking at least six glasses a day, you can make sure that your digestion is running smoothly and that anything that shouldn’t be in your body is eliminated.
This water intake will also help you feel full longer, which allows you to eat less and lose more weight. Many times our hunger is really just thirst in disguise.
High Protein Foods
Protein – While you might already think this because of the Atkins Diet, protein is thought to help increase your metabolism. Eating protein rich foods that burn fat will help you give your diet an edge. All you need to do is choose low fat protein items (and this includes soy-based items if you’re vegetarian) for each meal of the day.
Foods that burn fat are tasty and easy to add to your daily diet. With a little diet renovation, you can create a daily eating plan that’s working for you, instead of against you.
Saturday and sunday workout
1 hour each day of active exercise can include:
walking
biking
go to the park
basketball
the point is to be active and add an additional hour of exercise into your schedule
walking
biking
go to the park
basketball
the point is to be active and add an additional hour of exercise into your schedule
Thursday, November 12, 2009
Friday workout
Pushup challenge do as many pushups as you can rest 1 minute repeat
Hack squat 3x8
Lying leg curl 3x8
Nautilus pullover 2x15
Seated row 2x15
lateral raise 2x15
Tricep cable pressdown 2x15
Ez bar curl 2x15
Calf raise 2x15
Cable core rotations 3x10
leg raises 3x10
To Your Success!
Hack squat 3x8
Lying leg curl 3x8
Nautilus pullover 2x15
Seated row 2x15
lateral raise 2x15
Tricep cable pressdown 2x15
Ez bar curl 2x15
Calf raise 2x15
Cable core rotations 3x10
leg raises 3x10
To Your Success!
Week 2 attitude challenge
This week's Attitude drill will make you flex your confidence muscles. The "Walk Tall" drill focuses on your body's presnence.
Many people take their posture and body language for granted. Big mistake. You're going to practice consciously comporting yourself in a way that reflects the way you want to feel: confident and in control. Commit to doing the following drill one day this week:
Spend 1 hour walking briskly and purposefully around a retail or commercial area.
Pay careful attention to your posture, body language, gait, and facial expressions
Walk tall, keeping your shoulders back, chin up, arms relaxed comfortably at your sides
Go into establishments and ask questions of the merchants
Stand tall but relaxed, without leaning, slouching, or putting your hands in your pockets
Greet those around you with a strong voice and clear intention, maintaining a warm and respectful tone
Keep eye contact and handshake strength appropriate
Make a mental note of how you acted, how people responded to you, and how it felt to you.
Post your results
Remember this is about being the best YOU, not impersonating the Duke. And it's not an endorsement to be rude. That sort of behavior is a sign of weakness and lack of confidence. Stand, walk, talk, and act as if you are relaxed and supremely confident, and your own feedback system will relay it to the brain and adjust your attitude accordingly.
Later, once the drill is over, spend some time reviewing your experiences. Take special note of how much better you feel when you are mindful of posture and postive body language. The review itself can change your future actions, thoughts, and feelings. So ask:
What went right in your interactions
Were there times when it was difficult to maintain your presence? If so, what kinds of thoughts were involved in those difficult times?
What solutions did you use to remind yourself to stay on task and how might you better approach such interactions in the future?
Remember you are creating experiences that can change your future actions; atttend to the details.
Each time you practice this presence drill, try to connect more meaningfully with those you encounter within a shorter and shorter time span. Like all the drills, the more times you try this, the more you'll develop the skill set. And, of course, you'll intersperse your shop visits with plenty of brisk, fat-burining walking.
Many people take their posture and body language for granted. Big mistake. You're going to practice consciously comporting yourself in a way that reflects the way you want to feel: confident and in control. Commit to doing the following drill one day this week:
Spend 1 hour walking briskly and purposefully around a retail or commercial area.
Pay careful attention to your posture, body language, gait, and facial expressions
Walk tall, keeping your shoulders back, chin up, arms relaxed comfortably at your sides
Go into establishments and ask questions of the merchants
Stand tall but relaxed, without leaning, slouching, or putting your hands in your pockets
Greet those around you with a strong voice and clear intention, maintaining a warm and respectful tone
Keep eye contact and handshake strength appropriate
Make a mental note of how you acted, how people responded to you, and how it felt to you.
Post your results
Remember this is about being the best YOU, not impersonating the Duke. And it's not an endorsement to be rude. That sort of behavior is a sign of weakness and lack of confidence. Stand, walk, talk, and act as if you are relaxed and supremely confident, and your own feedback system will relay it to the brain and adjust your attitude accordingly.
Later, once the drill is over, spend some time reviewing your experiences. Take special note of how much better you feel when you are mindful of posture and postive body language. The review itself can change your future actions, thoughts, and feelings. So ask:
What went right in your interactions
Were there times when it was difficult to maintain your presence? If so, what kinds of thoughts were involved in those difficult times?
What solutions did you use to remind yourself to stay on task and how might you better approach such interactions in the future?
Remember you are creating experiences that can change your future actions; atttend to the details.
Each time you practice this presence drill, try to connect more meaningfully with those you encounter within a shorter and shorter time span. Like all the drills, the more times you try this, the more you'll develop the skill set. And, of course, you'll intersperse your shop visits with plenty of brisk, fat-burining walking.
Wednesday, November 11, 2009
Day 8
Great Job to all that came tonight!! WE lost 35 lbs of FAT!
Congrats to Joan Putnam and Sandy Lomaka both lost 5 1/2 lbs!
Thursday workout is: 60 minutes of cardio your choice Heart Rate at 80% of Target Heart Rate. You can do the bike, take a class, treadmill, run out side. It doesn't matter as long as you are aat 80%
You can divide it up into two 30 minute sessions or ever three 20 min sessions.
To Your Success
Congrats to Joan Putnam and Sandy Lomaka both lost 5 1/2 lbs!
Thursday workout is: 60 minutes of cardio your choice Heart Rate at 80% of Target Heart Rate. You can do the bike, take a class, treadmill, run out side. It doesn't matter as long as you are aat 80%
You can divide it up into two 30 minute sessions or ever three 20 min sessions.
To Your Success
Tuesday, November 10, 2009
Day 7
During the next 2 weeks we will be training the whole body during each of the three weekly workouts. Don't forget to bring a bottle of water and a towel to your workouts.
Remember we want to add activity into all areas of our life. To introduce the fat-torching system, you'll be making new choices this week to weave your commitment to fitness into your daily activities. You'll need to make choices each weekday that will total roughly 10 purposeful effort minutes that haven't previously been part of your day. Always use a watch to keep track of your time. Here is your cardio challenge:
During Monday- Friday your objective is to collect 10 points (10 minutes worth of Cardio in addition to your daily workout assignments
Focus not on exact time, but rather on making the best use of each activity
Fail to collect all 10 points and you lose ALL credit for that day
You need 50 points by week's end to meet the challenge
Remember, one of the best opportunities for most is getting to and from work.
If you drive to work, park far enough away to add a brisk 5 minute walk. Don't just focs on the walk from the car, but work on the walk back too. This will add up to the 10 minutes total of effort you need for the day. Also, focus on the effort you put into the walk and not as much on the time.
Whenever you can, choose the stairs over the elecator. If you live or work in a high-rise building, take the stairs for 5 minutes, then take the elvator up for the remainder. Challenge yourself: If you carry a briefcase, switch hands halfway through to balance out the effort.
If your circumstances absolutely prevent you from adding effort to your daily trip to work, try integrating your activity into your work hours.
take a brisk 10 minute walk at lunch time or during a meal break.
Take 2 brisk 5 minute walks or climb stairs during short work breaks
Do whatever it takes to get those 50 points by the end of the week, and you'll be on your way to reaching your goals!
Wednesday's workout:
Lunge 3x8
DB swing 3x4
DB incline 3x10
Deadlift 3x10
Leg press 2x20
Tricep pressdowns 2x20
Cybex bicep 2x20
DB overhead press 2x20
Seated leg curl 2x20
Seated calf raise 2x20
Reverse crunch 3x20
Swiss ball crunch 3x20
To Your Success!
Remember we want to add activity into all areas of our life. To introduce the fat-torching system, you'll be making new choices this week to weave your commitment to fitness into your daily activities. You'll need to make choices each weekday that will total roughly 10 purposeful effort minutes that haven't previously been part of your day. Always use a watch to keep track of your time. Here is your cardio challenge:
During Monday- Friday your objective is to collect 10 points (10 minutes worth of Cardio in addition to your daily workout assignments
Focus not on exact time, but rather on making the best use of each activity
Fail to collect all 10 points and you lose ALL credit for that day
You need 50 points by week's end to meet the challenge
Remember, one of the best opportunities for most is getting to and from work.
If you drive to work, park far enough away to add a brisk 5 minute walk. Don't just focs on the walk from the car, but work on the walk back too. This will add up to the 10 minutes total of effort you need for the day. Also, focus on the effort you put into the walk and not as much on the time.
Whenever you can, choose the stairs over the elecator. If you live or work in a high-rise building, take the stairs for 5 minutes, then take the elvator up for the remainder. Challenge yourself: If you carry a briefcase, switch hands halfway through to balance out the effort.
If your circumstances absolutely prevent you from adding effort to your daily trip to work, try integrating your activity into your work hours.
take a brisk 10 minute walk at lunch time or during a meal break.
Take 2 brisk 5 minute walks or climb stairs during short work breaks
Do whatever it takes to get those 50 points by the end of the week, and you'll be on your way to reaching your goals!
Wednesday's workout:
Lunge 3x8
DB swing 3x4
DB incline 3x10
Deadlift 3x10
Leg press 2x20
Tricep pressdowns 2x20
Cybex bicep 2x20
DB overhead press 2x20
Seated leg curl 2x20
Seated calf raise 2x20
Reverse crunch 3x20
Swiss ball crunch 3x20
To Your Success!
Monday, November 9, 2009
Day 6
How many of you placed the $40 bet with your friend or family member? Be sure to place the $40 (or more) where you can see it every day, such as taped to the refrdgerator or bathroom mirror. It makes it public, and everytime you see it you can recommit yourself to your goals and Destination. If you can afford it, go ahead and make the same bet with somebody you will be exercising with. Or, better yet, get a friend to join the Burn More FAT! program with you. One fo your training partner's responsibilites is to encourage you and continually remind you of your promise to yourself. And, of course, you will have made a promise to yourself in public to take those actions necessary to succeed and someone will be watching. Unless you meet your goals, you don't get your money back. You have to want it, it has to be a way you define yourself...but a little bit of external motivation never hurts to get that ball rolling.
Congratulations on setting your goals! You've made a 100 percent commitment to the transformation. Honor your Pledge and full speed ahead!
Over the next 4 week, Burn More FAT! will focus on two things:
Primary target: torching excess body fat and building lean muscle
Secondary target: bossting power and maximizing strength
Now for your workout:
Cardio warmup 15 minutes
Repeat each exercise as a circuit 3 times 15 reps each exercise
Kettlebell squats
1 arm kettlebell overhead press 15 each arm
1 arm kettlebell swings 15 each side
Kettlebelle rotations 15 each side
Cardio 15 minutes
To Your Success!
Congratulations on setting your goals! You've made a 100 percent commitment to the transformation. Honor your Pledge and full speed ahead!
Over the next 4 week, Burn More FAT! will focus on two things:
Primary target: torching excess body fat and building lean muscle
Secondary target: bossting power and maximizing strength
Now for your workout:
Cardio warmup 15 minutes
Repeat each exercise as a circuit 3 times 15 reps each exercise
Kettlebell squats
1 arm kettlebell overhead press 15 each arm
1 arm kettlebell swings 15 each side
Kettlebelle rotations 15 each side
Cardio 15 minutes
To Your Success!
Day 5
Monday's Workout:
I hope everyone had a great weekend! Looks like some of you set great goals, now it's time to meet those goals.
Here is Today's workout:
Lunges3x8
Pushups 3x8
Standing DB shoulder press 3x10
DB Shrug Seated 3x10
DB squat 2x20
Lying leg curl 2x20
Lat pull down 2x20
Tecno gym upper back row 2x20
Lying tri ext 2x20
Ez bar curl 2x20
Side plank crunch 3x20
Back Ext 3x20
good luck and post your results!
I hope everyone had a great weekend! Looks like some of you set great goals, now it's time to meet those goals.
Here is Today's workout:
Lunges3x8
Pushups 3x8
Standing DB shoulder press 3x10
DB Shrug Seated 3x10
DB squat 2x20
Lying leg curl 2x20
Lat pull down 2x20
Tecno gym upper back row 2x20
Lying tri ext 2x20
Ez bar curl 2x20
Side plank crunch 3x20
Back Ext 3x20
good luck and post your results!
Friday, November 6, 2009
Day 3
Saturday's workout
It is supposed to be a GREAT weekend. I challenge you to get 1-2 hours of physical activity outside on saturday.
Go for a walk
Ride your bike
Take your kid to the park
Rake leaves
The goal is to NOT stop. Don't take your kid to the park, and sit your butt on the bench while he runs around. Get up and move, chase him, play tag, and keep moving!
It is supposed to be a GREAT weekend. I challenge you to get 1-2 hours of physical activity outside on saturday.
Go for a walk
Ride your bike
Take your kid to the park
Rake leaves
The goal is to NOT stop. Don't take your kid to the park, and sit your butt on the bench while he runs around. Get up and move, chase him, play tag, and keep moving!
FIT Challenge
Revise your goals daily to account for detours and roadblocks. If you didn't do it yesterday, write out your goals using pen and paper or post them on this blog. Now:
Choose the long-term or midterm goal that's most important to you, and place a $40 (or more) performance-based wager on it with a family member or friend. Now you've got your skin in the game!
Be specific about what you are betting on. Here are some examples:
I will perform all 27 resistance workouts by D-day.
I will eat NO fast food at all until D-day.
I will eat No bread, pasta, rice or cereal during weeks 8-10 of the challenge
I will take 5 group fitness classes over the next 3 weeks
Don't forget to target short-term action goals, too
Tomorrow I will eat no junk food, but I will eat enough protein to sustain lean muscle growth and FAT torching because I WILL SUCCEED during this challenge
And feel free to reward yourself frequently for adhering to your short-term goals- these little pay offs will keep you on track.
example: if i workout everyday this week I will get a 1 hour massage,
I will have 1 hersey's kiss if i don't eat fast food all week.
To Your Success,
Brandon R. Musick
Choose the long-term or midterm goal that's most important to you, and place a $40 (or more) performance-based wager on it with a family member or friend. Now you've got your skin in the game!
Be specific about what you are betting on. Here are some examples:
I will perform all 27 resistance workouts by D-day.
I will eat NO fast food at all until D-day.
I will eat No bread, pasta, rice or cereal during weeks 8-10 of the challenge
I will take 5 group fitness classes over the next 3 weeks
Don't forget to target short-term action goals, too
Tomorrow I will eat no junk food, but I will eat enough protein to sustain lean muscle growth and FAT torching because I WILL SUCCEED during this challenge
And feel free to reward yourself frequently for adhering to your short-term goals- these little pay offs will keep you on track.
example: if i workout everyday this week I will get a 1 hour massage,
I will have 1 hersey's kiss if i don't eat fast food all week.
To Your Success,
Brandon R. Musick
Fit tips
- Here's some sweet news: Blueberries may help lower blood sugar levels and insulin resistance, researchers in Canada found. In a small study, overweight men at risk for heart disease and diabetes drank 1 cup of wild blueberry juice everyday for 3 weeks. Their blood sugar dropped by roughly 10 percent, and their insulin resistance also fell compared with that of control group participants who drank a placebo. The benefits may come from the effect on the pancreas of the fruit's high level of anthocyanins. (The pancreas regulates blood sugar by producing insulin.) Frozen wild blueberries off the same benefits as the juice.
- The remedy for hypertension is right in front of your face: breathing slowly through your nose can lower your blood pressure. In a new Indian study, people who practiced daily slow breathing exercises for 3 months resuced their systolic BP by 11 points and their diastolic by 7 points. Slow breathing increases the activity of your parasympathetic nervous system, which regulates blood pressure. Close one nostril and exhale through the other for 6 seconds. Study participants did this for 15 minutes twice a day, but shorter sessions should also work.
- Strongman exercises aren't just for competitors on tv, they can help you eliminate weaknesses in your workout as well. Exercises like squats deadlifts and power cleans train your muscles in an up-and-down motion and when both feet are on the ground, but they ignore the lateral torso strength needed to maximize athletic performance. Add the farmer's walk to build more balanced strength.
- What you eat before you go to the gym might make a difference in transforming your body. Drinking a protein shake before and during weight training may speed FAT loss, say researchers ay Syracuse University. They found that people who drank a combination of amino acids and carbohydrates had higher metabolic rates the next day compared with when they ate just carbs. The extra protein may help lower the stress hormone cortisol, and that drop could boost your metabolism following exercise. Consuming a protein shake during resistance training may speed FAT loss and help build lean muscle.
Thursday, November 5, 2009
Day 2
I hope everyone completed thier fitness challenge for today! I know some of you have medical conditions that may limit certain activities. Be smart, if something hurts don't do it. Come see a personal trainer and get a substitute exercise.
Friday's workout:
This challenge starts with commitment. To prepare for your next "fitness challenge" you'll need to set your goals. Go back to what you wrote down for your destination, and remember why you accepted the challenge and what you want to accomplish by the last day of the 10 week challenge. Now make your bench marks specific and tangible, but realistic and acheivable.
Friday's workout:
This challenge starts with commitment. To prepare for your next "fitness challenge" you'll need to set your goals. Go back to what you wrote down for your destination, and remember why you accepted the challenge and what you want to accomplish by the last day of the 10 week challenge. Now make your bench marks specific and tangible, but realistic and acheivable.
Set your long term goals = the big picture outcomes
Example: I will complete every planned workout each week of the challenge
Set your midterm goals = name a date
Example: On the 30th day of next month, I will not have missed a single workout
Set your short term goals = plan your actions
Example: Tomorrow I will make my workout a priority by doing it early in the day."
Workout:
High cable row done on Freemotion machine 3x8
Ball or free squat 3x10
DB Bench 3x10
Cybex row 2x20
Cybex tricep 2x20
Standing DB curl 2x20
lateral raise 2x20
Deadlift 2x20
Calf raise no weight 2x20
reverse crunch 3x20
Standard crunch on floor 3x20
How to Burn Fat by Running
To loose one pound of fat you must expend 3,500 calories more than you consume. On average running expends about 100 calories per mile. If you want to lose weight, you might consider adding running to your weight-loss plan because it is one of the top energy-expending exercises.
Difficulty: Moderately Challenging
Things You'll Need:
Running shoes
Comfortable running clothes
Step 1
Go easy on yourself in the beginning. If you are new to running start out by going out to run three days a week, 30 minutes each time.
Step 2
Walk before your run. This is the best way to ease into a running program. You will still be burning fat. Try doing walk-run intervals: five minutes walking; three minutes running. Then slowly increase your running time.
Step 3
Once you reach 30 minutes straight of running three times a week add another day of running per week into your schedule. When you are comfortable with that add a fifth day of running to your program. With the Burn More FAT! diet, you should be loosing weight at this time.
Now You're a Runner
Step 1
Once you can comfortably run for thirty minutes at a time four or five times a week, you are ready to lengthen your runs.
Step 2
Running longer slower runs will help you burn more fat and shape up fast. At this point in your program, you probably have already lost considerable weight and firmed up.
Step 3
Add mileage very slowly to your program to avoid injury. Extend only one run at a time by about five minutes per week.
Speed Melts Pounds Too
Step 1
Trade a regular run day for speed intervals and another for a tempo run. Speed work further revs up your metabolism to burn fat and firm your physique.
Step 2
Add weight training to your schedule. Building muscle will rev up your metabolism and protect you from injury while you run.
Step 3
Speed training will boost your metabolism and help you burn more fat even when you're resting. Continue your regular training runs with one longer slow run per week for a complete workout schedule that will turn you into a lean and trim runner
Difficulty: Moderately Challenging
Things You'll Need:
Running shoes
Comfortable running clothes
Step 1
Go easy on yourself in the beginning. If you are new to running start out by going out to run three days a week, 30 minutes each time.
Step 2
Walk before your run. This is the best way to ease into a running program. You will still be burning fat. Try doing walk-run intervals: five minutes walking; three minutes running. Then slowly increase your running time.
Step 3
Once you reach 30 minutes straight of running three times a week add another day of running per week into your schedule. When you are comfortable with that add a fifth day of running to your program. With the Burn More FAT! diet, you should be loosing weight at this time.
Now You're a Runner
Step 1
Once you can comfortably run for thirty minutes at a time four or five times a week, you are ready to lengthen your runs.
Step 2
Running longer slower runs will help you burn more fat and shape up fast. At this point in your program, you probably have already lost considerable weight and firmed up.
Step 3
Add mileage very slowly to your program to avoid injury. Extend only one run at a time by about five minutes per week.
Speed Melts Pounds Too
Step 1
Trade a regular run day for speed intervals and another for a tempo run. Speed work further revs up your metabolism to burn fat and firm your physique.
Step 2
Add weight training to your schedule. Building muscle will rev up your metabolism and protect you from injury while you run.
Step 3
Speed training will boost your metabolism and help you burn more fat even when you're resting. Continue your regular training runs with one longer slow run per week for a complete workout schedule that will turn you into a lean and trim runner
Wednesday, November 4, 2009
Day 1
So you are ready to begin your journey. I know you have been given ALOT of information. Use this blog and our meetings to hold you accountable. I want you all to succeed.
Tips:
Tips:
- Keep your fat and carbs low during this phase of the program,
- If you are hungry at night try a whey/casien blend protein shake. The casein in the protein is most critical, as it is slow digesting protein, which will provide you with slow trickles of amios for most of the night.
- It's a good idea to get at least 8 hours of sleep per night. The body grows and recovers during sleep, without that repair time everything you do goes to waste
- When you eat out request a lean meat that isn't basted in butter. Many resturants baste their steaks in butter and that can be a killer.
OK Here is your workout for Thursday
Walk/jog as fast as you can 2 miles further than you have done in the last 7 days. log onto the comment section with how far you went and your time. Cheer everyone on!!
i.e. If you haven't done any exercise in the last 7 days you will walk 2 miles at your fastest pace or if you have ran 3 miles you will run 5 tomorrow, go as fast as you can if you have to recover, don't stop keep moving until you recover then pick it back up.
* If you have limitations, you must consult your doctor before continuing with the exercise program.
No resistance training today that begins on Friday
To Your Success,
Brandon R. Musick
Fitness Director
Olathe Prairie Life Fitness
B.S., ISSA CPT, U.S. ARMY MFT, American College of Wellness
816-309-1658 bmusick@prairielife.com or elitetraining@hotmail.com
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