I love to work out, talk about working out, talk about what to eat to work out better and feel better, and I love to write! I hope that you enjoy your visit to my little corner of fitness and healthy blogging.
Without change, something sleeps inside us, and seldom awakens. The sleeper must awaken.
-Frank Herbert
Food is the most widely abused anti-anxiety drug in America, and exercise is the most potent yet underutilized antidepressant.— Bill Phillips
feel sad....go for a walk
feel anxious...run 30 minutes
feel lonely....join a gym
feel depressed....do ANYthing that makes you sweat
feel unmotivated? Just go, just move, just start, it will get better from there...trust me..I have been there, lonely, depressed, anxious, sad, unmotivated...movement helped me...it will help you too...
Thursday's workout!
Run the club X2
then AS MANY SETS AS POSSIBLE!
30 lateral hop one arm burpees
shuffle down sidewalk and back
30 hand to hand KB swings
Run To Caesars and back ab
30 Wall Balls
Run FW and Back to fence
30 HEAVY walking Lunges
Lampost Suicide
30 AB Leg Lifts
“The only one who can tell you ‘you can’t ‘ is you. And you don’t have to listen.”
Nike
Warm Up: Run the club
First:
burpees
Clean and press
Push ups
Jumping Lunges (aka, Alternating Split Squats)
Dumbbell Thruster (35/25 lbs.)
You will cycle through the exercises, spending 60 seconds at each – the clock does not stop as you transition from one exercise to the next. After you have completed the fifth station, you will rest for 60 seconds. Repeat for a total of three rounds.
THEN!
50 Push Press (w:45/55 m:65/75)
55 weighted Situps
60 Dumbbell Swings (w:30/35 m:45/55)
65 Mountain Climbers (r+l=1rep)
This workout is to be done Tabata style with the work/rest interval at 20/10. When the clock starts complete as many push presses as possible in 20 seconds, then rest 10 seconds. Continue the work/rest cycle until 50 push presses are completed then move on to situps.
Last
Burpee/Push Up Ladder
1-10
Burpee Push Up Ladder 10-1
The Burpee/Push Up Ladder is 1 burpee then 1 push up, 1 burpee then 2 push ups, 1 burpee then 3 push ups... you only do one burpee, it's the number of push ups that change.
One reason so few of us achieve what we truly want is that we never direct our focus; we never concentrate our power. Most people dabble their way through life, never deciding to master anything in particular.
-Tony Robbins
Where are you directing your focus and your power? As you consider this, think about what you hold to be important to you and where your values and goals lie. I don't just mean in the gym, but in your daily life. Are you doing something everyday to work towards those greater goals? What are you the master of?
“The only one who can tell you ‘you can’t ‘ is you. And you don’t have to listen.”
Nike
5 minutes of TGU’s (Turkish Get ups) AHAP (as heavy as possible)
then
Five rounds, each for time of:
20 High Pulls
30 Push-ups
40 Sit-ups
50 Squats
then...
Grappling Circuit
8 rounds
Do not set the bar down until the entire set below is complete
Recommended weight 65 lbs
Bent Row 15 times
Upright Row 15 times
Military Press 15 times
Split Squat (left and right) 15 times
Thruster (squat low, bar on top of Chest, push up into a shoulder press) 15 times
Stiff Legged Dead lift 15 times
Weighted Abs (with 15 – 20 pound dumbbell) 15 times
~~
Between rounds 1 minute of
run the hill
OR
Jump rope single skip
OR
Box Jumps
or lateral Jumps over Jump Rope and Back
Everyone has his burden.
What counts is how you carry it.
Portion Distortion
It is amazing to me how portion sizes have changed over the years and how much food people actually do eat. Managing your weight, your energy level, your hunger and your long- term health involves mastering portion control. To keep your protein, carbohydrate and fat intake balanced we must be sure to eat the right portion of each of these foods. One of the challenges we face is the "portion distortion" that has taken place over time in our culture. Promotions such as "Biggy" fries, "Supersize" soda and "Jumbo" franks have made it difficult to recognize a normal size portion of a protein rich food, and then balance it with carbohydrate and fat.
If you are new at estimating portions it might be worth your while to take the time and measure your food at home for a few weeks to help you "see" clearly what a normal portion looks like. Once you have gotten in the habit of measuring your food, it will get easier to look at it and know if you are actually eating correct portions. Consider switching to a smaller size plate, like a 7" luncheon plate rather than a 12" dinner plate. After a while, choosing correctly will be second nature.
The next time you are at the grocery store, look at the frozen entrees, such as Lean Cuisine. Notice how small the portions are. It is amazing how much food people actually eat compared to what they NEED. A serving of meat is 3-4 ounces. Your average steakhouse starts serving steaks at 10 ounces. You're already 2-3 times over your serving without adding any sides! Studies show that people eat what is in front of them. So, if given a giant sized portion of food, they will eat it, given a smaller more realistic sized portion of food, they will also be satisfied.
Here are some good tips to help you decide what and how much to eat:
•3 ounces of cooked poultry or meat looks like a deck of cards
•A ping pong ball is the size of 1 ounce or 2 Tablespoons
•The average women's fist is approximately the size of 1 cup
•The average man's fist is approximately the size of 1.5 cups
•A tennis ball is about equivalent to a medium size piece of fruit
•1 ounce of cheese is about the size of 4 dice
I found some interesting images that addresses the changes in portion size!!!
Thursday, September 2, 2010 BootCamp for Thursday will definitely be Happy Hour!
Jessie Marie...always rocking BootCamp!
I promise to keep the workout to one hour only!
Starters..
Burpee Broad Jumps down the parking lot and back..remember the bigger the jump, the less BURPEES!
Round 2...
ground to overhead 20 times
weighted abs 20 times
shuffle sprint down side of building and back
(3 rounds total)
Movement standards:
Ground to overhead – bar must touch the ground on every rep and FULL lockout at the top.
Sprint is an all out sprint each round – not a jog. Go hard!
Round 3...
Tabata Hill Sprints
8 sets of :20 on/:10 off at 12% Incline.
Set the treadmill at 12% incline and sprint for 20 seconds at the highest speed possible. Rest for 10 seconds by jumping your feet to the outside of the belt, and repeat for 8 working sets. Your score is the slowest speed (in mph) for any of the 8 sets.
CORE~~~
Why do Tabata Sprints??
To do Tabata sprints is simple, go full out for 20 seconds, then rest for 10 seconds, repeat eight times. The Tabata sprint protocol is so incredibly hard because the 20 second sprint will put you into a state of oxygen debt and the ten second rest is not enough to recover before you go back into the sprint.
Basically you will go further and further into oxygen debt until the eighth set arrives. As hard as these sprints are to do they are amazing for melting fat and boosting your fitness levels.
How do you apply Tabata's? You can perform Tabatas on almost any piece of cardio equipment, make sure that you use LOTS of resistance or you won't get the full effect of the oxygen debt. Remember... 20 second sprint, 10 second rest format:
Let's DO IT! 
