shannan 
"Each of us has within ourselves, a spirit, an energy, a superhero that is screaming to be revealed. The art of physique perfection, our sport, our journey, our discipline... bodybuilding... is a means of expressing that inner being."
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Archive for June, 2009
Tuesday, June 30th, 2009
Avoid Introducing Young Children to Sugar in the First Place
Almost all children find sweets appealing. Forestall their exposure to candy, sugar and all sorts of sweets (even fruit juice) for as long as possible. It will happen soon enough. Early exposure to sweets impairs cultivation of other tastes and an appreciation for natural fruits and vegetables. Be a role model for children and keep sweets out of the house.
Put lemon juice into a glass of water with some splenda to sweeten it for a natural low carb, low calorie lemonade…. give options of sweet-tasting or yummy herbal teas like, orange, english breakfast, jasmine, chamomile, even licorice or fennel. Or, squeeze a fresh orange into a glass of water to dilute the natural sugar per serving. Avoid sweetened beverages and especially soda pop. Resist the temptation to give kids sweets to make them happy or pacify temper tantrums. No good can come of it.
Encourage Children’s Tastes for Healthy Foods
Toddlers and young children will often eat a little at a time, and little of one particular item or dish. However, children may be hungry often and prefer to snack throughout the day. You may be more successful in cultivating an appreciation for vegetables by trying not to force a child to eat an entire helping of broccoli, for example, but having a wide variety of vegetables available and allowing just one or two bites at a time. This helps young taste buds acquire an appreciation of a wide variety of vegetable flavors.
Children will also tend to eat more and appreciate more vegetable flavors and textures when veggies are lightly steamed (even if served chilled); a variety of dipping sauces is available. Allow children to graze on vegetables cut into bite-sized pieces and dip them in a sweet sauce such as Russian dressing, or a cheesy sauce such as ranch dressing. Peanut-butter dressings and honey vinaigrettes are often tolerated, while spicy barbecue and complex blends are not.
Children often favor the sweeter vegetables: carrots, peas and corn. Once you find something a child likes (or at least tolerates), continue serving it while attempting to widen his horizons toward broccoli, brussels sprouts and celery. Initial rejection is no reason to stop serving the food. A child may have to encounter the vegetable on 10 or more occasions before he/she acquires a taste for it. Keep trying: Serving it with different sauces, cooked a different way and/or with other condiments until the palate can be developed.
Search for Natural Sweets with Some Health Benefits
Search out and develop alternatives to candy, ice cream, cookies and store-bought sweets, pastries and donuts. Make smoothies with frozen bananas and soy milk or fresh fruit as an ice cream alternative. Stew whole pears or apples and serve with cinnamon, dried fruit, coconut or any other natural sweet a child might like. Make a whole-grain pancake or waffle and offer it as a dessert with fresh fruit slices, peanut butter and a drizzle of honey or maple syrup. Bake homemade cookies with redeeming nutritional virtues. Bake with honey instead of white or brown sugar. Use cranberries, dates, raisins, chopped fruit, applesauce or mashed bananas to sweeten recipes, and add nuts, flax seeds, wheat germ, oatmeal, coconuts or other ingredients to reduce the amount of flour and increase the nutrient and fiber content.
Things can be tasty and healthy or, at least better for you than what is on the shelves.
Posted in Training
Tuesday, June 30th, 2009
If the gym is packed, and you can’t access the equipment you want… find something else just as good. May not be what you are use to doing, but the fact of the matter is, you probably could use something new in your routine to either break up the boredum of it all or, your body is screaming for a new move to hit and tweak the body in a different way.Always have a Plan B in case Plan A can’t be done to a "T." From an exercise selection standpoint, it’s easiest to just stratify things into the following categories:
front squats, back squats,
deadlifts, good mornings, box squats
lunges, Bulgarian split squats, scissor jump squats, step-ups
DB or BB bench pressing, push-ups
rows, (DB or BB)
overhead pressing
pull-ups, pulldowns (close or wide grip)
Of course, this isn’t an exhaustive resource; there are a lot of other facets (e.g., subcategories of "core" training), but on the whole, if you can’t get to an exercise, just figure out where it would be in this seven-category scheme, and then pick something else. Exercise selection is just one acute programming variable, and sometimes life gets in the way. There is always something else you can do in a gym.
Posted in Training
Tuesday, June 30th, 2009
Cool Routines for Building Muscle, Burning Fat
by Chad WaterburyOf all the things you can do to make your workouts more effective for building muscle and burning fat, adding volume ranks at the top of the list.
It’s as simple as the SAID principle, which states that your body will specifically adapt to the imposed demand. When you increase the volume of your workouts your body has no choice other than to adapt—adapt or die. Okay, I’m being overly dramatic, but you get the point.
Based on recent research, your body adapts in two ways. First, it upregulates protein synthesis so your muscles get bigger.(1) Second, it increases your anabolic hormones by ramping up the production of growth hormone and almighty Testosterone.(2,3) Growth hormone burns fat and builds muscle, and Testosterone is, as you know, the most powerful muscle builder on the planet. Increasing both results in a leaner, more muscular physique.
You’re probably thinking you need to go back to the early 80’s style of training with two-hour marathon sessions, right? Nope. Just keep the rest periods short. Research suggests that incomplete rest periods will produce more growth hormone, and build more muscle, than longer rest periods.(2)
Therefore, a logical question arises: How can you best increase the volume of your workouts while keeping the rest periods as brief as possible? I’m going to take the advice of big-schnozzed Ringo Starr and tell you “with a little help from my friends.”
For any the following methods I recommend using a weight you could lift 10 times while fresh. This load is sufficient to recruit a large number of muscle fibers, but it’s also light enough to perform quite a few reps in about an hour, provided you do it right.
Here’s how you do it right.
Climb a Ladder
Pavel Tsatsouline is known for advocating training methods that work. Not only that, but we have him to thank for the explosion of kettlebell training in this country. One of his best methods is the ladder system, where you start with one rep of an exercise and keep adding a rep with each set until you reach 5 reps.
At that point, revert back to one rep and keep the system going until you reach a target number of reps, say, 50. This is a sure-fire way to cram as much volume as possible into a short amount of time.
For ladders, Pavel recommends starting with a load that you could lift anywhere from 5-15 times while fresh. But as mentioned above, I’ve had success with a happy medium. My clients use a weight they could lift 10 times while fresh to start the following sequence.
1 rep
Rest 30 seconds
2 reps
Rest 30 seconds
3 reps
Rest 30 seconds
4 reps
Rest 30 seconds
5 reps
Rest 30 seconds and repeat the sequence 2-4 more times.
After reaching 5 reps, revert back to one rep and start the sequence over. This entire process should be repeated 3-5 times.
I’m a fan of this system because it manages fatigue just about as well as it can be managed. Once you start getting tired, you pull in the reigns and get back to one rep. This allows you to knock out more reps than you could have if you dropped the hammer and burned yourself out on the first few sets.
The Austrian Oak, Arnold Schwarzenegger, is known for saying that to build big lats you should do wide-grip pull-ups for 50 reps (per session), no matter how many sets it takes. For me, ladders will get you there the fastest.
Try it with any compound exercise that adds muscle where you need it most. Front squats for bigger thighs; deadlifts for a more muscular posterior chain; chin-ups or dips for a more massive upper body.
Cranking out 20 strict pull-ups is a feat that many have yet to master. That’s a shame because it’s a damn good test of relative strength (a measure of how strong you are in relation to your body weight), not to mention an incredible upper-body builder. Add in two ladder workouts each week with a target of 100 reps (10 cycles), and you’ll impress the bikini-clad beach bunnies in no time.
Embrace An Antagonist
When you perform back-to-back sets of the same exercise, your performance tanks in a New York minute. Protons accumulate, muscles acidify, and before you know it, localized fatigue has set up shop in your muscles.
Now you’re relegated to using lighter weights, and unfortunately, you now have to wait for the dumbbells that Janice, the 40-something cougar in a leopard print leotard, is using to do side raises.
The solution to this problem, however, is simple. Alternate each set of an exercise with another exercise that works the opposing muscle group.
If you do an overhead press, throw in a set of pull-ups in the middle of your rest period. If you’re working your chest, alternate it with a rowing exercise. And for squats or deadlifts, alternate either with an exercise for the upper body: a deadlift with a push press or a squat with a dip, for example.
The beauty of antagonist training is it allows you to maintain your strength for a longer time. You’ll ultimately build more size and strength since you recruit the most muscle fibers when the load is highest.
Now I know that alternating between a deadlift and push press isn’t really antagonist training, but the alternative idea of pairing the leg extension with a leg curl just doesn’t smell right in my training book.
You could, theoretically, pair a quad-dominant exercise like the front squat with a hip-dominant exercise like the Romanian deadlift, but there’s simply too much carryover between the two. Stick with the upper/lower pairing for best results.
Start with a weight you could lift 10 times while fresh for each exercise and do the following routine three times per week for three weeks.
Rest 30 seconds
Rest 30 seconds and repeat 6 more times
Rest 30 seconds
Rest 30 seconds and repeat 6 more times
This routine will build total body size and strength faster than other workouts that take twice as long and use three times as many exercises.
For a progression, focus on adding more reps to each set when you repeat the workout. In essence, you end up doing more volume in the same amount of time. This “escalating density” approach works great for building muscle and it’s what made Charles Staley’s EDT system such a fan favorite.
Get Huge in a Hurry
For the purposes of this article, you’ll start with a weight that, once again, you can lift 10 times while fresh.
You’ll do as many reps as you can with maximum acceleration until your speed slows down noticeably. At that point, you’ll take a brief rest before doing the same with an antagonist exercise, or an upper/lower body exercise pairing. Continue knocking out as many fast reps as possible until you reach 50 for each exercise.
Load: A weight you could lift 10 times while fresh
Target Reps: 50
Rest 45 seconds
Rest 45 seconds and repeat until you reach 50 reps
Rest 45 seconds
Rest 45 seconds and repeat until you reach 50 reps
This progression works differently than you’re probably used to seeing. Initially, you’ll focus on adding more reps to each set. This will come quickly due to strength adaptations that occur with fast lifts.
Once you can perform 15 reps for the first set, it’s time to increase the load so you fall back around the 10-rep range for your first set.
Final Words
Make no mistake about it: if you wanna grow, you’ve got to add volume to your workouts. These volume-boosting methods will add size and strength to your frame while upregulating the hormones that help your body burn fat. Feel free to mix and match the three different methods I outlined in order to keep your training fresh.
After a few months you’ll be sportin’ a body that’s as strong as it looks!
Posted in Training
Friday, June 26th, 2009
1. How Calorie Cutting Can Help
Perhaps one of the most essential tools for controlling weight for a lifetime is understanding and becoming aware of the calories within your food. Although calorie counting may seem a taboo practice of the past, it can actually play a crucial role in losing or monitoring weight and size without abiding by a strict diet. Controlling the calories in a diet enables you to eat portions of whatever foods you want (without eliminating entire food groups or weighing foods), while abiding by the timely formula for losing weight: “calories in versus calories out.” This equation simply means that by eating fewer calories throughout the day (and burning more via physical activity), anyone can lose or maintain weight.
2. Monitor Your Intake
The first steps to creating a low-calorie diet are simply to read the nutrition facts of the foods you are eating. For the first week, strive to write down the calorie content of any of the foods you typically ingest. Many products and foods list the calorie content directly on the packaging, although it is important to check for portion sizing because it is easy to eat much larger portions (and therefore many more calories) than intended. If your foods do not list the calories, such as items like bread and fruit, then try researching the calorie content online from a notable source like www.calorieking.com. Calorie counting websites or books can be helpful in the beginning of a low-calorie plan, because researching or looking up the caloric numbers of the foods you are eating will help you become aware of your own habits.
3. Hit the Right Number
After you understand the calories ingested in your daily diet, try checking to make sure you are not eating too many or too few calories for personal lifestyle or weight goals. The calorie calculator at www.freedieting.com lets you access the ideal number of calories per day that you need, based upon age, size, activity levels and weight loss or maintenance goals. After you have established how many calories you need per day, it is time to start putting a plan into action by tracking your daily tally of calories and tweaking your diet accordingly.
4. Get Creative With Calories
There are enough low-calorie foods on the market that a diet could almost be created entirely from these products. Try purchasing pre-portioned versions of your favorite goodies, microwavable meals and pizzas or calorie-controlled treats that can help you enjoy your favorite foods while still losing weight. On the other hand, it is important to add fresh produce, low-fat dairy and lean protein to any diet, so make sure to supplement all low-calorie products with natural foods. For example, try microwaving a low-calorie lasagna dish but prepare a small fresh salad on the side, or eat a fresh tangerine or mango with a cup of nonfat or lowfat cottage cheese.
5. Memorize and Repeat
If you want to learn how to cook and create entire meals from low-calorie foods, try researching the recipes and ideas at www.hungrygirl.com, which are created from low-calorie mainstays like sugar-free gelatin (10 calories per cup) or rice cakes (30 calories per cake.) The more you read about the calories in your food, the easier it is to remember an exact number without having to research the item beforehand?and the easier it is to enjoy and maintain a low-calorie lifestyle.
Written by: Bailey Vincent Clark
Posted in Training
Thursday, June 25th, 2009
The Most Popular Bakeware Should Be Avoided Like the Plague
Teflon is one of the most popular bakeware materials in America. Teflon and other non-stick brand names comprise up to 77% of the entire bakeware market.
So what’s wrong with it?
Well, for starters, Teflon is made from perfluorooctanoic acid (PFOA), a synthetic chemical used in production that creates the soap-like slipperiness and non-stick finish.
Once heated, Teflon and other non-stick bakeware will quickly reach temperatures at which toxic fumes release into the air. And it doesn’t take much heat to do this – the coating begins to break down and release toxins at a temperature of only 446° F.
PFOA has become very controversial because of potential health dangers…
In animal studies, PFOA posed health hazards like:
- Serious changes in organs including the brain, prostate, liver, thymus, and kidneys, showing toxicity.
- Death of several rat pups due to PFOA exposure.
- Changes in the pituitary in female rats, at all doses. Changes in the size of the pituitary indicate toxicity.
- PFOA contributed to tumor growth in at least four different organs in animal tests, and indicated in an increase in prostate cancer in PFOA plant workers.
Now the various PFOA doses used in these animal experiments weren’t necessarily the same exposure levels you might get from Teflon. But they clearly show the potential danger from PFOA.
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Here’s a Foolproof Way to Help You Find the Safest and
Healthiest Bakeware Out There
There is simply no need to expose your family to unnecessary health risks of exploding glass cookware or inhaling dangerous fluoride compounds from Teflon bakeware.
I’ve put together a simple checklist you can use to not only help you find a replacement for your hazardous glass bakeware, but also to help you find the overall healthiest choice for you and your family.
Your bakeware and baking appliances must:
- Thoroughly demonstrate they can withstand extreme temperature changes without shattering or exploding – you must be able to move your bakeware appliance from your oven… to the countertop… and into your freezer without shattering
- Prove to be non-toxic to you and your family – avoid baking appliances that produce chemicals, toxins, gases, or leach metals into your food
- Be attractive in your kitchen and offer a variety of shapes and sizes to handle your baking needs
- Bake your food consistently and thoroughly
- Save you as much energy as possible through efficient baking, and is easy on the environment
- Be durable and strong, yet lightweight for easy handling in and out of your oven and around your kitchen
- Save you time in preparing meals and clean up
Posted in Training
Thursday, June 25th, 2009
1. Live Cultures in Yogurt Improve Digestion, Immune System
Two live cultures, L. bulgaricus and S. thermophilus, are used to make yogurt in the United States. Many yogurts include the addition of other probiotic cultures; usually L. acidophilus, Bifidus, L. casei, and L. rhamnosus. These bacteria strains improve gut conditions, aid digestion, improve digestibility of lactose, strengthen the immune system and may help combat vaginal yeast infections. Many who are lactose-intolerant and can’t drink milk are able to eat yogurt, thanks to the work of the bacterial cultures.
2. Yogurt Provides Calcium and Protein
Four ounces of yogurt provides 12 percent of the recommended daily allowance of calcium, as well as 3.5g or more of protein. Studies say Calcium is essential for strong bones and yogurt is a very good source of it; the digestibility of yogurt makes this a great choice.
3. Whole Milk Yogurt Is Good for You
While much mainstream nutritional advice calls for low-fat diets, credible research highlighted by the nonprofit Weston A. Price Foundation finds that milk fat has exceptional positive qualities and stores much of the vitamins and nutrients found in milk. Look for a non-homogenized variety with “cream on the top” for maximum health benefits (homogenized cream is harder to digest and assimilate).
4. Avoid Sweetened and Sugar-Free Yogurt
For maximum health benefits, don’t buy yogurt with natural or artificial sweeteners, sugar, artificial color and other additives, or even “natural flavor.” Stick with plain yogurt, and add your own chopped fruit, granola or vanilla extract for taste if you don’t care for the sourness. Especially avoid yogurt with high fructose corn syrup, which is completely unhealthy. Sugary yogurt snacks add many extra “bad” calories to your diet; you’re much better off chopping up some grapes to add to plain yogurt.
5. You Can Make Your Own Yogurt with Fresh Milk
If you’re lucky enough to have access to fresh milk, especially unpasteurized, un-homogenized milk, make your own yogurt and you can save money and have the freshest yogurt around. Simply heat a quart of milk, bringing it to 140 degrees F to kill bacteria. Allow the milk to cool slightly, to 110 degrees F before adding 1/4 cup of quality yogurt, which is the starter culture. Leave it in a warm spot (thermos or yogurt maker) for 8 hours before cooling to eat.
anonymous-
Posted in Training
Tuesday, June 23rd, 2009
Use Leaner Meats
Did you know…
A 3 ounce serving of beef short ribs is 251 calories and has 15.4 grams of fat?
Just one ounce of pork ribs per ounce is 103 calories and has 8.4 grams of fat?
A single hot dog ranges between 170 -280 calories and has between 12 to 17 grams of fat?
One way to make your steaks, burgers, chicken and hot dogs healthier while barbecuing them is to choose leaner cuts of meat. Choose top sirloin steaks and eye round roasts rather than rib eyes and T-bone steaks. Purchase ground beef labeled "extra lean" or "lean." While these choices are more expensive, they’re better for you. When cooking burgers and hot dogs, consider ones made from turkey meat rather than beef or at least find ones that are labled "low fat" or "lean". They taste about the same and are healthier. Choose chicken breasts rather than thighs and choose boneless, skinless varieties that also have less fat. Rather than grilling meat or for those who are not big meat people, try seafood grilled for a healthy alternative.
Watch Your Side Dishes
Did you know…
A half cup serving of potato salad ranges between 150-210 calories, and eight to 12 grams of fat?
A half cup serving of macaroni salad ranges between 260-360 calories and 15-25 grams of fat?
A half cup serving of coleslaw ranges between 150-190 calories with up to 18 grams of fat?
A half cup serving of baked beans ranges between 160-231 calories?
Nothing goes better with barbecues than potato salad, french fries, chips or macaroni salad. But, those side dishes aren’t very healthy. Replace them with fruit or vegetable salads. Grill vegetables on the grill with the meat and serve those on the side. Choose healthy, fruit-based desserts rather than heavy cakes and pies. In addition, if serving hamburgers, watch your garnishes. Try to avoid cheeses and mayonnaise if possible.
Posted in Training
Tuesday, June 23rd, 2009
Healthy Alternative: Portobello Burgers Ingredients
1 clove garlic, minced
1/2 teaspoon kosher salt
1 tablespoon extra-virgin olive oil
4 Portobello mushroom caps, stems and gills removed
1 cup sliced heirloom tomato
1/4 cup crumbled feta cheese
1 tablespoon red-wine vinegar
1/2 teaspoon dried oregano
1 cup loosely packed mixed baby salad greens
1 clove garlic, minced1/2 teaspoon kosher salt1 tablespoon extra-virgin olive oil4 Portobello mushroom caps, stems and gills removed1 cup sliced heirloom tomato1/4 cup crumbled feta cheese1 tablespoon red-wine vinegar1/2 teaspoon dried oregano1 cup loosely packed mixed baby salad greens
1 clove garlic, minced1/2 teaspoon kosher salt1 tablespoon extra-virgin olive oil4 Portobello mushroom caps, stems and gills removed1 cup sliced heirloom tomato1/4 cup crumbled feta cheese1 tablespoon red-wine vinegar1/2 teaspoon dried oregano1 cup loosely packed mixed baby salad greensPreparation
- Preheat grill to medium-high.
- Mash garlic and salt on a cutting board with the side of a knife until it’s a smooth paste. Mix the paste with one tablespoon oil in a small dish.
- Lightly brush the oil mixture over Portobellos
- Grill the mushroom caps until tender, about 4 minutes per side
- Place the grilled mushrooms top-side down
- Top with the salad mixture, tomato and whatever else you might want to add.
Nutritional Information Per Serving
7g Fat
1g Saturated Fat
4g Monounsaturated Fat
3mg Cholesterol
7g Carbohydrate
10g Protein
4g Fiber
795mg Sodium
691mg potassium
Healthy Alternative: Watermelon and Tomato Salad
6 Servings
Ingredients
2 1/2 cups seedless watermelon, in 1-inch cubes (reserve juice)
1 1/2 heirloom tomato cut into cubes
1/2 cup crumbled feta cheese
1/4 cup finely chopped scallions
1/4 cup finely chopped shallot
2 tbsp first cold pressed extra virgin olive oil
2 tbsp red wine vinegar
1/4 cup Italian parsley
Preparation
- Combine the watermelon, tomato, cheese, scallions and salt in a bowl.
- Whisk or blend together about two tablespoons of the watermelon juice, oil, vinegar and cayenne.
- To serve, dress the salad with this mixture and garnish with cilantro.
- Do not refrigerate and serve within 30 minutes.
Nutritional Information Per Serving
140.7 Calories
10.3g Fat
4.2g Saturated Fat
0.6g Polyunsaturated Fat
4.9g Monounsaturated Fat
14.2mg Cholesterol
272.3mg Sodium
204.8mg Potassium
6.8g Carbohydrate
0.9g Dietary Fiber
0.4g Sugars
4.9g Protein
Healthy Alternative: Grilled shrimp over arugula corn and tomato 
6 Servings Ingredients
16 oz shrimp, cooked
3 cups arugula
8 slices, thick/large (1/2″ thick), red ripe tomatoes
1 cup fresh sweet corn (I normally avoid corn like the plague as it is a starch and higher in carbs) but once in a while it’s fine.
2 tbsp olive oil
2 wedges of lemon, juiced
Susy’s Everything Marinade, find any marinade that you like
16 oz shrimp, cooked3 cups arugula8 slices, thick/large (1/2″ thick), red ripe tomatoes1 cup fresh sweet corn (I normally avoid corn like the plague as it is a starch and higher in carbs) but once in a while it’s fine.2 tbsp olive oil2 wedges of lemon, juicedSusy’s Everything Marinade, find any marinade that you likePreparation
- Let shrimp marinate in Susy’s Everything Marinade for one hour in fridge.
- Grill; then let cool a bit and remove from shell.
- Serve over a bed of arugula, heirloom tomato, and grilled corn.
- Drizzle with Olive Oil and Fresh Lemon juice; salt and pepper to taste.
Nutritional Information Per Serving
147.2 Calories
5.8g Fat
0.9g Saturated Fat
0.9g Polyunsaturated Fat
3.6g Monounsaturated Fat
147.3mg Cholesterol
179.1mg Sodium
326.1 Potassium
7.1g Carbohydrate
1.3g Dietary Fiber
1.1g Sugar
17.2g Protein
Posted in Training
Tuesday, June 23rd, 2009
1. Building Muscle 101
You must stretch and contract muscles while lifting weight to build them up. Marathon runners would have huge muscles if strenuous, long endurance type exercise could enlarge them. Stretching and contracting with weight makes small tears, and while your body heals them, they also build muscle. This is when the food you eat becomes important.
2. Before Lifting
The faster your body recovers, the faster and more efficiently you can build muscle. You also should be able to sustain energy long enough for a productive lifting workout. Some research suggests that eating even just a couple of ounces of protein before lifting helps your body to recover faster. Eat high quality protein, including lean beef, eggs, tuna, turkey, whey protein and chicken.
3. A Little R and R
If you eat protein after a hard workout, you heal and recover more quickly. When really trying to build muscle, after a lifting session eat a mixed carb and protein meal such as chicken and a sweet potato. Get to bed early so that you can get at least 8 hours sleep to let the rest you get do its trick and build you some muscle.
4. Timing is Everything
The timing of your pre- and post-workout meals matters. Eat high quality protein at least 1-1/2 to 2 hours before lifting. Eat at least the same amount of protein you consumed during your post-workout meal right after lifting. Eating soon after a workout reduces chronic muscle fatigue, and speeds your recovery time, studies say. As long as you are eating soon after your weight workout and every 3 hours throughout the day, as well as every meal containing protein you will be on track.
5. Eat High Quality All the Time
Your diet should be composed of lean meats, few fruits, vegetables, few whole grains, nuts, beans and “good” fats, such as olive oil or nuts or, nut butters. Red meats, like tenderloin or sirloin steak, extra lean ground turkey, chicken breast and broiled fish are perfect proteins to add to your muscle-building diet plan. Leafy greens, such as spinach and broccoli, and fruits such as strawberries, grapefruits and blueberries.
Posted in Training
Tuesday, June 23rd, 2009
Workouts
Phone Number and/or Social Security Cross Train-
Each digit represents one minute on the treadmill at that speed…
key
0 = stationary squat on side steps of tread
1 = pop squat on tread…(make sure you adjust to 1 mph)
2 = lunges on treadmill (like #11 cardio)
3 = side shuffle on treadmill (30 sec. each direction)
4 = walk @ 4.0
5 = walk @ 5.0
6 = jog @ 6.0
7 = run @ 7.0
8 = run @ 8.0
9 = sprinting @ 9.0 (holding on for dear life !! HAHA)
so… minutes - 0-5 warmup walk @ 3.5mph
then start your phone number rotation… I used my house #, my cell #, my work#, my hubby# = 40 minutes then 5 minute cooldown…… 50 minutes total…
example - cell number = 323-429-1577- each number performed for one minute
run @ 9.0 -station.squat -walk @4.0- lunge @ 2.0 - shuffle @3.0
(30 sec.ea.direction)
walk @ 4.0- run @ 7.0 -station.squat - fast walk @ 5.0 - shuffle @3.0
(30 sec.ea. direction)
Repeat 3 more rotations with 3 different phone numbers !! Make it tough; don’t pre plan to avoid certain #’s !!
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Take your SS# or your cell or home phone # and apply the following to each number for a ball busting cardio workout after walking for a warm-up for 5 minutes at a 3.5 pace on the tread mill— FUN STUFF !!!
#1 = 1 mile run at a 4% incline
#2 = 100 mountain climbers, 30 second rest X 3
#3 = 7 minutes on the stepper or step mill
#4 = Lunging on the treadmill at a 8% grade for 1 minute followed by a 1 minute run and a 1 minute walk
#5 = 7 minutes on the elliptical or arc trainer at its steepest grade
#6 = 7 minutes walking backwards on the treadmill at 6% grade or stepping backwards on stepper or step mill
#7 = 30 Jump lunges, 30 second rest x 3
#8 = 7 minutes on the bike sprinting every other minute at a higher resistance
#9 = 7 minutes of incline walking at 15%+ grade
#0 = 3 minutes of running up the step mill or up a 7% grade on the treadmill
Posted in Training
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