First warm up (I jogged outside for 5 minutes)
Dynamic Stretching
Circuit 1
Med ball burpee jumps 3 sets of 15
Circuit 2
20 25 yard sprints
Circuit 3
FLP's 8 reps for a total of 21 raises
Band Pull Aparts ~35 reps
Hammer curl 2 band curl~15 reps/bands done to failure
Triceps dips with feet on ball till failure
Repeat 3X
Circuit 4
3 25 yard sled pushes
Circuit 5
Roman Twist
45 second Jump rope
Weighted Crunch
45 second Jump rope
Repeat 4X
Tuesday, November 17, 2009
Wednesday, November 11, 2009
Book Review on 3 Popular Diets and Programs
The Spectrum by Dean Ornish M.D.
Dean Ornish is famously known for his non-fat to very low-fat diet approach. He takes a holistic approach to life and nutrition. He pushes mediation as a major stress reliever as well as the importance of looking at food on a spectrum ranging from what is best for you to what is not. The Spectrum ranges from 1-5. Fruits and Vegetables are Spectrum 1, while junk food is Spectrum 5. However, I have a tough time with his spectrum. Protein is corner stone of proper nutrition and yet he has chicken and poultry listed in spectrum 4. I found this very interesting. The best source of meat he has listed is fish, which quite honestly he doesn’t even a corporate that much in his daily meal plans. Unless you enjoy eating lentils and wheat grass you probably won’t enjoy his diet. I believe in the overall guiding principles of making good food choices and eating your fruits and veggies, but I am a firm believer in PROTIEN! I also believe in upping your vegetable intake and eating certain fruits. I find it fascinating he is anit-sugar yet he has no problem with putting a number of fruit pretty high on the glycemic index in his number 1 choice for food selection. I think if you’re a couch potato and don’t move around much; clearly this is the first step to good health. However if you want to be fit and LOOK real in shape you will need something more than mangos and yogurt and a walk around the park to get you there.
The Perricone Prescription by Nicholas Perricone, M.D.
Who isn’t concerned about their weight and their skin? I loved reading this…and it made me even re-think my coffee addition (yes I love my am and pm coffee!)Perricone shows through science and years in dermatology the effects a great and poor diet can have in skin and overall beauty. He explores the use of a variety of supplements and the importance of salmon. He offers a 3 day and 28 Total Body and Face Rejuvenation Makeover. Having read through both the research and the diet plan, he is pretty spot on. While I absolutely love his grocery list, I believe that his 28 program probably could only be followed for only 28 days based on two big factors. Practicality and Budget. I love salmon, but unfortunately my bank account does not allow it morning, noon, and night. Not to mention the recommended snacks are often a mixture of green olives, cantaloupe, and some piece of meat. The Diet can be hard to follow and involves a lot of food prep, and the food in this diet can’t be stored that long. The diet is a bit on the higher fat side, which isn’t necessarily bad given that your carbohydrates are low, be careful because when you mix high carbohydrate and high fat combinations the outcome can be catastrophic and pants may not button up. I recommend the read and incorporating salmon, berries, almonds, omega-3, and cantaloupe into your diet! If you can manage to follow the diet more power to you-it’s a good one and an expensive one! In addition, Perricone offers a list of supplements to take, I would love to have all of them on hand but that would require me to get a second job to afford them all. If you can’t afford them all, I think few can; just pick out what you think you need the most of.
P90X Extreme Home Fitness
At last the latest craze, that I think honestly is the real deal in terms of hard core fitness that can be done in the privacy of your own home! The reality is this if you want a 6-pack, you want the v-tapper or the ability to kill it in a mini-skirt, it goes beyond following general health principals and it takes more than a light workout on the treadmill with your favorite soap on the tube. The P90X offers several programs: The Classic, Doubles, and Lean. All three programs have an adaptive phase, a mastery phase, and a recovery phase. Not only is this excellent in terms of building up to a point and actively recovering but all three programs have you constantly moving from one workout to another. You are not continuously repeating the same workout, your actually constantly changing it! The P90X offers great variety! And since you’re constantly changing your workouts it’s causing “muscle confusion” this prevents the body from ever really plateauing. However, this program is not for everyone. Its something if you have taken a hiatus from or just getting into working out you are going to want to build up to. The P90X has a fit test its asks you to take before jumping into the program. Overall, the P90X is my favorite method of fitness because they are hard, tough workouts that can be done anywhere and is constantly confusing the body. However, it’s a program that one must work up to in order to enjoy. It’s a great goal for new comers to fitness and a great challenge for active people!
Dean Ornish is famously known for his non-fat to very low-fat diet approach. He takes a holistic approach to life and nutrition. He pushes mediation as a major stress reliever as well as the importance of looking at food on a spectrum ranging from what is best for you to what is not. The Spectrum ranges from 1-5. Fruits and Vegetables are Spectrum 1, while junk food is Spectrum 5. However, I have a tough time with his spectrum. Protein is corner stone of proper nutrition and yet he has chicken and poultry listed in spectrum 4. I found this very interesting. The best source of meat he has listed is fish, which quite honestly he doesn’t even a corporate that much in his daily meal plans. Unless you enjoy eating lentils and wheat grass you probably won’t enjoy his diet. I believe in the overall guiding principles of making good food choices and eating your fruits and veggies, but I am a firm believer in PROTIEN! I also believe in upping your vegetable intake and eating certain fruits. I find it fascinating he is anit-sugar yet he has no problem with putting a number of fruit pretty high on the glycemic index in his number 1 choice for food selection. I think if you’re a couch potato and don’t move around much; clearly this is the first step to good health. However if you want to be fit and LOOK real in shape you will need something more than mangos and yogurt and a walk around the park to get you there.
The Perricone Prescription by Nicholas Perricone, M.D.
Who isn’t concerned about their weight and their skin? I loved reading this…and it made me even re-think my coffee addition (yes I love my am and pm coffee!)Perricone shows through science and years in dermatology the effects a great and poor diet can have in skin and overall beauty. He explores the use of a variety of supplements and the importance of salmon. He offers a 3 day and 28 Total Body and Face Rejuvenation Makeover. Having read through both the research and the diet plan, he is pretty spot on. While I absolutely love his grocery list, I believe that his 28 program probably could only be followed for only 28 days based on two big factors. Practicality and Budget. I love salmon, but unfortunately my bank account does not allow it morning, noon, and night. Not to mention the recommended snacks are often a mixture of green olives, cantaloupe, and some piece of meat. The Diet can be hard to follow and involves a lot of food prep, and the food in this diet can’t be stored that long. The diet is a bit on the higher fat side, which isn’t necessarily bad given that your carbohydrates are low, be careful because when you mix high carbohydrate and high fat combinations the outcome can be catastrophic and pants may not button up. I recommend the read and incorporating salmon, berries, almonds, omega-3, and cantaloupe into your diet! If you can manage to follow the diet more power to you-it’s a good one and an expensive one! In addition, Perricone offers a list of supplements to take, I would love to have all of them on hand but that would require me to get a second job to afford them all. If you can’t afford them all, I think few can; just pick out what you think you need the most of.
P90X Extreme Home Fitness
At last the latest craze, that I think honestly is the real deal in terms of hard core fitness that can be done in the privacy of your own home! The reality is this if you want a 6-pack, you want the v-tapper or the ability to kill it in a mini-skirt, it goes beyond following general health principals and it takes more than a light workout on the treadmill with your favorite soap on the tube. The P90X offers several programs: The Classic, Doubles, and Lean. All three programs have an adaptive phase, a mastery phase, and a recovery phase. Not only is this excellent in terms of building up to a point and actively recovering but all three programs have you constantly moving from one workout to another. You are not continuously repeating the same workout, your actually constantly changing it! The P90X offers great variety! And since you’re constantly changing your workouts it’s causing “muscle confusion” this prevents the body from ever really plateauing. However, this program is not for everyone. Its something if you have taken a hiatus from or just getting into working out you are going to want to build up to. The P90X has a fit test its asks you to take before jumping into the program. Overall, the P90X is my favorite method of fitness because they are hard, tough workouts that can be done anywhere and is constantly confusing the body. However, it’s a program that one must work up to in order to enjoy. It’s a great goal for new comers to fitness and a great challenge for active people!
Thursday, November 5, 2009
Enjoy the Holidays without gaining a lb!
No one loves the Holidays and the food that goes with it more than I do! So with that said I have come up with a list of ways to enjoy without gaining a lb!
Before going to an event/gathering be sure to get a good morning workout in with an additional 20 minutes of cardio than usual, get in a healthy breakfast, lunch, with some good snacks that way you are not starving when you arrive at the event and go crazy!
Drink 2 cups of water before eating. Water is a great way to make you feel full!
Stock up on the veggie platter first, and work your way to the dessert..by that time you will only need just a little.
Swap gravy sauce for cranberry sauce
Get Creative, who says you can't enjoy your favorite desserts just use healthier means to cook them. It will be the same great taste minus the calories!
Some of my favs:
Mix Non-fat Ricotta cheese with your favorite berry blend and add stevia to sweeten it up. Another great desert with ricotta is mixing it with grinded coffee beans, natural coco, dark chocolate chips, and stevia to taste.
Whip up a cheese cake using low-fat bases and stevia for sweetner. A personal favorite is pumpkin cheese cake!
Make hot cocoa using natural cocoa, cinamon, stevia (to sweeten) and water-only 30 calories!
Opt for low-fat and reduced sugar cake mixes
Enjoy that glass of red wine its great for the heart
Eat, Drink, Be Merry this Holiday Season!
Before going to an event/gathering be sure to get a good morning workout in with an additional 20 minutes of cardio than usual, get in a healthy breakfast, lunch, with some good snacks that way you are not starving when you arrive at the event and go crazy!
Drink 2 cups of water before eating. Water is a great way to make you feel full!
Stock up on the veggie platter first, and work your way to the dessert..by that time you will only need just a little.
Swap gravy sauce for cranberry sauce
Get Creative, who says you can't enjoy your favorite desserts just use healthier means to cook them. It will be the same great taste minus the calories!
Some of my favs:
Mix Non-fat Ricotta cheese with your favorite berry blend and add stevia to sweeten it up. Another great desert with ricotta is mixing it with grinded coffee beans, natural coco, dark chocolate chips, and stevia to taste.
Whip up a cheese cake using low-fat bases and stevia for sweetner. A personal favorite is pumpkin cheese cake!
Make hot cocoa using natural cocoa, cinamon, stevia (to sweeten) and water-only 30 calories!
Opt for low-fat and reduced sugar cake mixes
Enjoy that glass of red wine its great for the heart
Eat, Drink, Be Merry this Holiday Season!
Tuesday, November 3, 2009
Gain Workout Buddies & Loose Those Unwanted LBs for Good!
The Best advice I ever received was "Be sure to surround yourself with positive people who have similar goals"
How does this transfer over to getting into your best shape?
In so many ways!
One of the most successful ways to ensure permanent weight loss is to build a fitness minded network. What does this entail?
Make a gym buddy-it can make working out twice as fun! Be sure to save the chit chat for after!
Join a local running group, outdoor club, or rec center. Great way to get in shape and meet other fitness minded people as well!
Have a significant other? What better activity to do than workout together! Push each other to both get into great shape! Plus the benefits go far beyond the gym. Numerous studies show that couples that get moving in the gym get moving in the bedroom as well.
Are you a mom? What better way to bond with other moms than to arrange a weekly neighborhood jog! If you thought running torched calories throw pushing a baby and you will really be working!
Have a family? Make health a family priority! Keep the house stalked with healthy food options and get the family involved with fun active activities!
Have a girls’ nights where you cook up a great, healthy meal and swap good recipes over manicures, pedicures, face masks, etc.!
Hope that helps! Have a blessed Day:)
How does this transfer over to getting into your best shape?
In so many ways!
One of the most successful ways to ensure permanent weight loss is to build a fitness minded network. What does this entail?
Make a gym buddy-it can make working out twice as fun! Be sure to save the chit chat for after!
Join a local running group, outdoor club, or rec center. Great way to get in shape and meet other fitness minded people as well!
Have a significant other? What better activity to do than workout together! Push each other to both get into great shape! Plus the benefits go far beyond the gym. Numerous studies show that couples that get moving in the gym get moving in the bedroom as well.
Are you a mom? What better way to bond with other moms than to arrange a weekly neighborhood jog! If you thought running torched calories throw pushing a baby and you will really be working!
Have a family? Make health a family priority! Keep the house stalked with healthy food options and get the family involved with fun active activities!
Have a girls’ nights where you cook up a great, healthy meal and swap good recipes over manicures, pedicures, face masks, etc.!
Hope that helps! Have a blessed Day:)
Friday, October 30, 2009
Trucks Training Fitness in 50 minutes or less!
Today I have almost no time to workout but that didn't stop me from getting a great workout in!
In less than 50 min:
3 mile Run
20 minute mini-boot camp:
step ups w/press (10 ea. side)
Incline push-up (15 reps)
Lat Raises (20 reps)
V-ups (25 reps)
Burpees w/Jumping Jack (10)
Push-ups w/Mountain Climber (20 Total)
V-ups
30 second rest and repeat
(Do circut 3X)
Can't make it to the gym no problem:
Run in your neighborhood or invest in a jump rope (jump roping for just 15 minutes is the same as running 3 miles!)
Do Step ups off your stairs or a sturdy chair
Tricep dips off a sturdy chair
Push-ups on the floor or use your couch for the incline effect
V-ups can be done on the ground
Burpees with jumping jack (all you need is a little space!)
Push-ups w/mountain climber can be done on the floor
V-ups
Repeat 3X
And to think you didn't even have to go to the gym!
Have a great day!
Laugh often-its good for the heart and the abs:)
In less than 50 min:
3 mile Run
20 minute mini-boot camp:
step ups w/press (10 ea. side)
Incline push-up (15 reps)
Lat Raises (20 reps)
V-ups (25 reps)
Burpees w/Jumping Jack (10)
Push-ups w/Mountain Climber (20 Total)
V-ups
30 second rest and repeat
(Do circut 3X)
Can't make it to the gym no problem:
Run in your neighborhood or invest in a jump rope (jump roping for just 15 minutes is the same as running 3 miles!)
Do Step ups off your stairs or a sturdy chair
Tricep dips off a sturdy chair
Push-ups on the floor or use your couch for the incline effect
V-ups can be done on the ground
Burpees with jumping jack (all you need is a little space!)
Push-ups w/mountain climber can be done on the floor
V-ups
Repeat 3X
And to think you didn't even have to go to the gym!
Have a great day!
Laugh often-its good for the heart and the abs:)
Wednesday, October 28, 2009
Breakfast done Right-Yumm!
I can't express the importance of Breakfast but keep in mind a good breakfast that is! Numerous studies have shown that those who eat breakfast regularly have lower BMIs than those that Do NOT! With that said it is one meal that you don't want to miss. Now Breakfast doesn't have to be boring as a matter of fact it should be something that gets you excited to get out of bed and MAKE!
Yes, I said MAKE! And why do I stress MAKE because even resturant chains that claim your getting something lo-cal or reduced fat with your morning cup of coffee are often more times than not loaded with preservatives, sodium, and sugar the list could go on and on! Plus it takes less time to make breakfasts than to wait in line for it during the morning rush!
Here are some of my breakfasts and under 350 calories-woohoo!!!!
Italian Scramble-3-4 egg whites, 1/2 cup of asparagus or spinach, low-fat cheese, and no-sodium marinara sauce paired with low-carb toast
Healthy Mexican burrito-3-4 egg beaters, chopped bell peppers, salsa, low-fat cheese, and a low-carb tortilla
Pumpkin Pancakes- Trader Joe's Pumpkin Mix, Water, 1 egg, stevia, and pumpkin spice mix is all you need for my current favorite breakfast!
Greek Yogurt Parfait-Non-fat Greek yogurt, old fashion rolled oats, frozen berries, and Stevia
Hope that helps!
Yes, I said MAKE! And why do I stress MAKE because even resturant chains that claim your getting something lo-cal or reduced fat with your morning cup of coffee are often more times than not loaded with preservatives, sodium, and sugar the list could go on and on! Plus it takes less time to make breakfasts than to wait in line for it during the morning rush!
Here are some of my breakfasts and under 350 calories-woohoo!!!!
Italian Scramble-3-4 egg whites, 1/2 cup of asparagus or spinach, low-fat cheese, and no-sodium marinara sauce paired with low-carb toast
Healthy Mexican burrito-3-4 egg beaters, chopped bell peppers, salsa, low-fat cheese, and a low-carb tortilla
Pumpkin Pancakes- Trader Joe's Pumpkin Mix, Water, 1 egg, stevia, and pumpkin spice mix is all you need for my current favorite breakfast!
Greek Yogurt Parfait-Non-fat Greek yogurt, old fashion rolled oats, frozen berries, and Stevia
Hope that helps!
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