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Tuesday, December 28, 2010



hey to all, I hope that you have enjoyed the last week of presents, parties, mistletoe and junky food! It's time to step off the chuckwagon! I always try to think of my fitness and nutrition to be one of an effort to maintain balance.  I definitely love to have fun, go to dinner and host parties where I serve some fun and not so healthy food.  But, what makes the difference is that in our home, we try to balance that out with maintaining our workouts and keeping our fridge stocked with real and whole foods.  So, we never really step too far away from what is good for us. SO, what can you do TODAY to stay in balance? Here's where I would start:

MOVE every day! I am a gym rat and love going to group fitness classes, but, you don't have to! WALK, RUN, something today to elevate your heart rate and  keep it there for at least 30 minutes. NO, housework doesn't count.

KEEP a food journal...not all the time, unless accountability is something you really require. I keep a journal when it's time for me to have a reality check with myself. I love the website from       

FIND a fitness buddy! my favorite way to stay focused is to have my fitness friends keep me on track.  We meet at the gym, we talk fitness, we share recipes and we keep it real.  Find someone who you trust, who won't sabotage or derail you.  The more you surround yourself with people who support your goals, the greater your chance of success will be. Fitness loves company, whether it's a running buddy, a spotter in the weight room, or a pal to bolster your courage as you tackle that first yoga class.

Experts say buddying up can make your workout easier to stick with and harder to miss.

EAT real, clean food! stay away from processed, packaged, salted, sugared junk!
"Clean eating"is a way of life, not a diet. Clean foods are natural, free of added sugars, hydrogenated fats, trans-fats and anything else that is unnatural and unnecessary...and most important they taste good! Your body will learn to appreciate and crave real foods. 
5 Rounds

Each round is two minutes. The athlete will sprint to fence and back and use the remaining time to perform as many push-ups until the round is over. One minute of rest after each round. The athlete is scored by the total number of push-ups.
15 Dbell/Kbell Renegade Man Makers
30 Box Jumps
one set of lampost suicide runs
10 Dbell/Kbell Renegade Man Makers
30 Box Jumps
one set of lampost suicide runs

5 Dbell/Kbell Renegade Man Makers
30 Box Jumps
one set of lampost suicide runs
Man Maker # – Dbell or Kbell go AHAP (as heavy as possible)
Guys should be around 35-45
Girls should be around 20 to 25 pounds

Go heavier if you can. Good strength movement.
here is an awesome description on how to correctly do a manmaker...
.How to do a manmaker....
Man Maker... The man maker takes the basic push up and adds a variety of progressively challenging elements. The man maker addresses strength, balance, coordination and mid line stability in one movement.

Start by standing with a dbell in each hand and drop into the plank position with one dumbbell in each hand. Ensure you maintain a solid plank position and engage your abdominal muscles. Execute a full range of motion push up by lowering your chest to the floor. Press away from the floor and return to the plank position by fully extending your elbows.
Now that you have returned to the plank position, pull one dumbbell up to your chest (rowing motion) and return it to the floor. Repeat by pulling the other dumbbell to the chest then thrust both feet forward toward hands (as if performing a burpee) and complete a squat clean bringing the dbells up to the catch/rack position (at shoulders) then press both dbells overhead. We will be adding 2 standing lunges. This is one rep. The man maker requires a lot of abdominal and shoulder stability and balance especially during the movement.

Abdominal strength – Complete 100 knees to elbows after the workout. Each time you have to drop the bar, roll over and do 20 pushups

"As we look ahead into the next century, leaders will be those who empower others."
- Bill Gates
what did you do today to empower someone else?

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