Warm-up
wall-sits without the wall
isometric lunge
isometric leg lifts(front, side, back)
prisoner squats(fast)
calf raises single leg
single leg deadlifts(bodyweight)
reverse lunges
squat sumo-waddle
butterfly kicks on backs
leg lifts for core
glute-ham raises 3 sets with partner(if you are sore back there, it's this one's fault!)
20 sec sprints up hill, jog back down 5-6 times
stretch
Next week it's the Ladies turn to run the bootcamp, everything is fair game, we're hoping for some great muscle confusion taking place. Don't miss it!
Friday, January 22, 2010
Monday, January 18, 2010
Top ten Favorite Diet food list from Nick Nilson
My Top 10 Favorite Diet Foods... As I mentioned in the subject line of this email, I've got alist of my top 10 favorite diet foods for you here...fairwarning, I have a feeling most if not ALL of these foods areprobably not foods you've ever seen on a diet food list :) You see, they're NOT your typical diet foods like rice cakes andchicken breasts…
10. Triple Cheeseburgers This is a STAPLE diet food that should be on everyone's list.Why? Because you will burn a TON of calories constantly catchingthat middle burger patty that keeps shooting out the back of thebun from all the grease every time you bite into it. And if you're worried about getting too many calories from thesandwich itself, just remove the lettuce and tomato - all thathealthy crap does is slow down the fatty meat clawing its waythrough your digestive tract.
9. Pizza Pizza is the PERFECT diet food, according to the Government FoodPyramid. How so, you ask? Just look at it! First, you've got "grains" making up the bottomof the pizza (just like the bottom of the pyramid)…a delicious,thick nutritionless white flour gob. Next up, you've got thedairy group - cheese, of course (lots of great calcium to befound there, which can enhance fat-burning by up to 1/25 of apercent)! You've also got your vegetables (unless you get yourpizza with no vegetables, in which case you'll have to countpepperoni as a vegetable, which I am FINE with, by the way).Finally, you've got the meat group…right on top. Good eating and a perfect match to the food pyramid, instructure if not intent!
8. Cold Beer Do you have any idea how many calories your body burns simplywarming up cold beer to body temperature in your stomach? No?Good...because ignorance is VERY important for making this tipwork. You see every time you eat or drink a food that is colder thanbody temperature, your body must expend heat warming that foodup. A single bottle of cold beer will cause the body to burnalmost 8,000 calories (give or take) warming it up to bodytemperature. And believe me, there have been studies that back this up. Infact, the more beer that was "studied," the higher that numberwent up! This technique works well with soda, too. But not that "diet"garbage - you want to go with the REAL stuff. It has to containat least 48 grams of high fructose corn syrup per 30 gram servingto maximize fat burning (that GIANT insulin spike followed by thetremendous crash in blood sugar burns a TON of calories).
7. Rice Krispie Squares Everybody knows Rice Krispies are made up almost entirely ofair. So eating Rice Krispie squares is just like eating air. Thatthick layer of fudge on the top is just required to keep thesquares from floating away. It's a totally guilt-free snack. Infact, eat the whole pan and you'll actually get LIGHTER becauseyou're eating so much air.
6. French Fries It's a FACT that French people have lower blood pressure andcholesterol than Americans. Obviously, this is because they eatmore FRENCH Fries. So the trick is to eat more French Fries. I'mtelling you…ya just can't make this stuff up.
5. Pizza Again It's just that good of a diet food. I mean, how many foods doyou know that you can dramatically change their calorie contentjust by how you slice them? Think about it…let's say in a normal large pizza, you cut itinto 8 pieces. That's a LOT of calories and you PROBABLY won'tlose weight when you eat the whole thing. But cut that same largepizza into FOUR slices? You've just cut your calories in HALF. Sowhen you eat the whole thing, you're only eating HALF the numberof slices. Do the math and you'll see. Also, pizza is a round food and everybody knows that round foodshave fewer calories than square foods - no corners…duh.
4. Anything That Has Fallen On The Floor It automatically loses ALL calorie content. This rule onlyapplies, however, if it happens by ACCIDENT. And the dog getsfirst dibs.
3. Twinkies Since Twinkies cannot technically be considered food (in anuclear war, they will outlast even cockroaches), you're welcometo eat as many of these as you want. They are also VERY valuablefor appetite control. Don't believe me? Eat a dozen of thesecolon-stoppers and see how your appetite is.
2. Chinese Food I'm not talking "American" Chinese food with the almond chickenand ginger beef…I'm talking CHINESE Chinese food. And if you'vebeen to China and have seen the things hanging in theunrefrigerated shop windows, you know EXACTLY what I'm talkingabout and why eating those things will help you lose weightFAST…
1. "Sports" Water In other words, water with that great "sporty" taste of cornsyrup, artificial flavor and fresh-squeezed potassium benzoate!In fact, I have to say "kudos" to the corporations who found away to create a market out of complete bullsh*t!... And then lashout for people having to do (GOD FORBID) MORE exercise, to burnoff those 60 extra calories found in the other guys bottle ofstupid sports water. Like just being alive for an extra 45minutes won't burn THAT off. Cripes. Sorry...bit of a tangent there. CONCLUSION:If, at this point, you're still wondering if this is a SERIOUSarticle, the answer is "yes." I really, truly, totally believetriple cheeseburgers can be part of a balanced diet… But only if you've got one in each hand
10. Triple Cheeseburgers This is a STAPLE diet food that should be on everyone's list.Why? Because you will burn a TON of calories constantly catchingthat middle burger patty that keeps shooting out the back of thebun from all the grease every time you bite into it. And if you're worried about getting too many calories from thesandwich itself, just remove the lettuce and tomato - all thathealthy crap does is slow down the fatty meat clawing its waythrough your digestive tract.
9. Pizza Pizza is the PERFECT diet food, according to the Government FoodPyramid. How so, you ask? Just look at it! First, you've got "grains" making up the bottomof the pizza (just like the bottom of the pyramid)…a delicious,thick nutritionless white flour gob. Next up, you've got thedairy group - cheese, of course (lots of great calcium to befound there, which can enhance fat-burning by up to 1/25 of apercent)! You've also got your vegetables (unless you get yourpizza with no vegetables, in which case you'll have to countpepperoni as a vegetable, which I am FINE with, by the way).Finally, you've got the meat group…right on top. Good eating and a perfect match to the food pyramid, instructure if not intent!
8. Cold Beer Do you have any idea how many calories your body burns simplywarming up cold beer to body temperature in your stomach? No?Good...because ignorance is VERY important for making this tipwork. You see every time you eat or drink a food that is colder thanbody temperature, your body must expend heat warming that foodup. A single bottle of cold beer will cause the body to burnalmost 8,000 calories (give or take) warming it up to bodytemperature. And believe me, there have been studies that back this up. Infact, the more beer that was "studied," the higher that numberwent up! This technique works well with soda, too. But not that "diet"garbage - you want to go with the REAL stuff. It has to containat least 48 grams of high fructose corn syrup per 30 gram servingto maximize fat burning (that GIANT insulin spike followed by thetremendous crash in blood sugar burns a TON of calories).
7. Rice Krispie Squares Everybody knows Rice Krispies are made up almost entirely ofair. So eating Rice Krispie squares is just like eating air. Thatthick layer of fudge on the top is just required to keep thesquares from floating away. It's a totally guilt-free snack. Infact, eat the whole pan and you'll actually get LIGHTER becauseyou're eating so much air.
6. French Fries It's a FACT that French people have lower blood pressure andcholesterol than Americans. Obviously, this is because they eatmore FRENCH Fries. So the trick is to eat more French Fries. I'mtelling you…ya just can't make this stuff up.
5. Pizza Again It's just that good of a diet food. I mean, how many foods doyou know that you can dramatically change their calorie contentjust by how you slice them? Think about it…let's say in a normal large pizza, you cut itinto 8 pieces. That's a LOT of calories and you PROBABLY won'tlose weight when you eat the whole thing. But cut that same largepizza into FOUR slices? You've just cut your calories in HALF. Sowhen you eat the whole thing, you're only eating HALF the numberof slices. Do the math and you'll see. Also, pizza is a round food and everybody knows that round foodshave fewer calories than square foods - no corners…duh.
4. Anything That Has Fallen On The Floor It automatically loses ALL calorie content. This rule onlyapplies, however, if it happens by ACCIDENT. And the dog getsfirst dibs.
3. Twinkies Since Twinkies cannot technically be considered food (in anuclear war, they will outlast even cockroaches), you're welcometo eat as many of these as you want. They are also VERY valuablefor appetite control. Don't believe me? Eat a dozen of thesecolon-stoppers and see how your appetite is.
2. Chinese Food I'm not talking "American" Chinese food with the almond chickenand ginger beef…I'm talking CHINESE Chinese food. And if you'vebeen to China and have seen the things hanging in theunrefrigerated shop windows, you know EXACTLY what I'm talkingabout and why eating those things will help you lose weightFAST…
1. "Sports" Water In other words, water with that great "sporty" taste of cornsyrup, artificial flavor and fresh-squeezed potassium benzoate!In fact, I have to say "kudos" to the corporations who found away to create a market out of complete bullsh*t!... And then lashout for people having to do (GOD FORBID) MORE exercise, to burnoff those 60 extra calories found in the other guys bottle ofstupid sports water. Like just being alive for an extra 45minutes won't burn THAT off. Cripes. Sorry...bit of a tangent there. CONCLUSION:If, at this point, you're still wondering if this is a SERIOUSarticle, the answer is "yes." I really, truly, totally believetriple cheeseburgers can be part of a balanced diet… But only if you've got one in each hand
Friday, January 15, 2010
Friday 15th Jan
Today was Max Effort day in pushups, back squats, assisted pullups, and front plank.
Everyone set new PR's in each and every exercise, some were shattered, and they thought they weren't getting stronger! It'a amazing what you can do when all your friends are watching!
This is important because sometimes when the weight may not be coming off like we would like we lose some motivation and may feel like it is not worth it. Seeing great improvement in strength or stamina is very motivating, especially since our main focus for the last three weeks has been strength, not fat loss.
Great job everyone!!
Everyone set new PR's in each and every exercise, some were shattered, and they thought they weren't getting stronger! It'a amazing what you can do when all your friends are watching!
This is important because sometimes when the weight may not be coming off like we would like we lose some motivation and may feel like it is not worth it. Seeing great improvement in strength or stamina is very motivating, especially since our main focus for the last three weeks has been strength, not fat loss.
Great job everyone!!
Portion control tips from fitday.com
One of the key elements to losing weight and keeping it off is practicing portion control. You can eat the best food for your body, but if you are intaking too many calories daily, you will not be able to lose weight. Here are some easy tips for keeping your portions in check to effectively lose weight.
Portion Control Tip #1: Don't Leave Food in Sight
Eating meals family style (where the dishes of food are in your sight) can make it much easier to reach for seconds. If they are not in the same room, you are much less likely to want more. Leave the pots and dishes in the kitchen, and fix yourself one serving. Let it settle for at least 20 minutes so that you acquire the feeling of being full.
Portion Control Tip #2: Use Meat as a Side Dish
Don't make meat the main course of your meal. Load up on healthy grains and vegetables instead, and have meat or a meat-based side dish. This way you will feel full faster and pack your diet with more vitamins and fiber, which is better for you in the long run.
Portion Control Tip #3: Split a Serving
When eating out, try splitting a meal with a friend or taking half of your meal home. Most restaurants provide more than one serving in a typical meal. By splitting it up, you can save money and save on the extra calories.
Portion Control Tip #4: Learn Serving Sizes
By learning to visually identify some simple serving sizes, you can better control your portions. When eating a typical serving size of meat, it should be about 3 ounces or the size of a deck of cards. A standard serving of grains or raw vegetables is about the size of a tennis ball or your fist.
Portion Control Tip #5: Eat Small Meals
Keep your blood sugar even throughout the day by eating small meals. You can keep your energy up and eat less overall because you do not get ravenous and overeat. People who eat 5 to 6 small meals a day are much more likely to maintain portion control because they never become too hungry.
Portion Control Tip #6: Portion out Food
When you are having a snack, be sure to divvy up your portions before you begin eating. It is quite difficult to eat just one portion of any snack food when eating straight out of the bag. By separating out one portion, it is much easier to stick to it, and not eat too much without even thinking about it.
Portion Control Tip #7: Break Down Leftovers
Instead of storing leftovers in a big container, separate them out into single servings. Then you can easily reach in the fridge and pull out one single serving to reheat. This will help you limit how much you are eating with very little effort.
By practicing these tips on a regular basis, you can help to regulate your portion control and maintain a healthy diet long term.
HOME FITDAY PC ADVERTISE ABOUT FITDAY
Ads by Google
Personal Training DenverCustom Fitness & Nutrition ProgramsExercise in Private Gym setting
Designwellness.com
Portion Control Tip #1: Don't Leave Food in Sight
Eating meals family style (where the dishes of food are in your sight) can make it much easier to reach for seconds. If they are not in the same room, you are much less likely to want more. Leave the pots and dishes in the kitchen, and fix yourself one serving. Let it settle for at least 20 minutes so that you acquire the feeling of being full.
Portion Control Tip #2: Use Meat as a Side Dish
Don't make meat the main course of your meal. Load up on healthy grains and vegetables instead, and have meat or a meat-based side dish. This way you will feel full faster and pack your diet with more vitamins and fiber, which is better for you in the long run.
Portion Control Tip #3: Split a Serving
When eating out, try splitting a meal with a friend or taking half of your meal home. Most restaurants provide more than one serving in a typical meal. By splitting it up, you can save money and save on the extra calories.
Portion Control Tip #4: Learn Serving Sizes
By learning to visually identify some simple serving sizes, you can better control your portions. When eating a typical serving size of meat, it should be about 3 ounces or the size of a deck of cards. A standard serving of grains or raw vegetables is about the size of a tennis ball or your fist.
Portion Control Tip #5: Eat Small Meals
Keep your blood sugar even throughout the day by eating small meals. You can keep your energy up and eat less overall because you do not get ravenous and overeat. People who eat 5 to 6 small meals a day are much more likely to maintain portion control because they never become too hungry.
Portion Control Tip #6: Portion out Food
When you are having a snack, be sure to divvy up your portions before you begin eating. It is quite difficult to eat just one portion of any snack food when eating straight out of the bag. By separating out one portion, it is much easier to stick to it, and not eat too much without even thinking about it.
Portion Control Tip #7: Break Down Leftovers
Instead of storing leftovers in a big container, separate them out into single servings. Then you can easily reach in the fridge and pull out one single serving to reheat. This will help you limit how much you are eating with very little effort.
By practicing these tips on a regular basis, you can help to regulate your portion control and maintain a healthy diet long term.
HOME FITDAY PC ADVERTISE ABOUT FITDAY
Ads by Google
Personal Training DenverCustom Fitness & Nutrition ProgramsExercise in Private Gym setting
Designwellness.com
Thursday, January 14, 2010
Thurday's workout
We went for a high heart rate today, 1 minute work 30 sec rest
1st cicuit
Lunges with arm extension
burpees
moutain climbers
2nd circuit
jumping jacks
high knee running
rope waves
Each circuit was three rounds.
1st cicuit
Lunges with arm extension
burpees
moutain climbers
2nd circuit
jumping jacks
high knee running
rope waves
Each circuit was three rounds.
Wednesday, January 13, 2010
Wednesday 13th Jan
Full body workout:
Pushups
inverted rows
standing tire pushes with partner
sledgehammer
sprints.
Don't Quit
Author unknown
When things go wrong,
as they sometimes will,
When the road you're trudging seems all uphill,
When the funds are low and the debts are high,
And you want to smile, but you have to sigh,
When care is pressing you down a bit, Rest,
if you must, but don't you quit.
Life is strange with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about,
When he might have w on had he stuck it out;
Don't give up though the pace seems slow,
You may succeed with another blow.
Often the goal is nearer than,
It seems to a faint and faltering man,
Often the struggler has given up,
When he might have captured the victor's cup,
And he learned too late when the night slipped down,
How close he was to the golden crown.
Success is failure turned inside out,
The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems so far,
So stick to the fight when you're hardest hit,
It's when things seem worst that you must not
quit.___________________________________________
Pushups
inverted rows
standing tire pushes with partner
sledgehammer
sprints.
Don't Quit
Author unknown
When things go wrong,
as they sometimes will,
When the road you're trudging seems all uphill,
When the funds are low and the debts are high,
And you want to smile, but you have to sigh,
When care is pressing you down a bit, Rest,
if you must, but don't you quit.
Life is strange with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about,
When he might have w on had he stuck it out;
Don't give up though the pace seems slow,
You may succeed with another blow.
Often the goal is nearer than,
It seems to a faint and faltering man,
Often the struggler has given up,
When he might have captured the victor's cup,
And he learned too late when the night slipped down,
How close he was to the golden crown.
Success is failure turned inside out,
The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems so far,
So stick to the fight when you're hardest hit,
It's when things seem worst that you must not
quit.___________________________________________
Tuesday, January 12, 2010
Still want to drink that yummy soda?
STUDY: Nearly half of soda fountains contaminated with fecal matter
January 11th, 2010 @ 3:49pm
By Dr. Kim Mulvihill
SAN FRANCISCO -- Many of us have filled up our cups at the local gas station. But those self-serve soda fountains may be serving up a lot of bacteria.
Researchers from Hollins University in Virginia tested more than 100 beverages from self-serve and staff-serve dispensers. What they found coming out of these machines is pretty unappetizing.
"We obtained soda fountain beverages from a wide variety of fast food establishments and found that a significant number of the drinks had levels of bacteria, including coliforms, which would not be allowed in municipal drinking water," said Dr. Renee Godard, professor of biology and director of environmental studies at Hollins, and a co-author of the study. "To our knowledge, no one has looked at bacterial contamination from soda fountain machines before, and our results may have public health implications. They signal the need for regulations that enforce the manufacturer's recommended cleaning regimens for these beverage dispensers."
They found 48 percent of the beverages contained fecal matter.
More than 11 percent were contaminated with E. coli and 17 percent were tainted with a bacteria known to cause meningitis.
Most of the bacteria showed resistance to one or more of the 11 antibiotics tested.
In these drinks, they also found smaller amounts of other kinds of germs including staphylococcus, klebsiella and candida
January 11th, 2010 @ 3:49pm
By Dr. Kim Mulvihill
SAN FRANCISCO -- Many of us have filled up our cups at the local gas station. But those self-serve soda fountains may be serving up a lot of bacteria.
Researchers from Hollins University in Virginia tested more than 100 beverages from self-serve and staff-serve dispensers. What they found coming out of these machines is pretty unappetizing.
"We obtained soda fountain beverages from a wide variety of fast food establishments and found that a significant number of the drinks had levels of bacteria, including coliforms, which would not be allowed in municipal drinking water," said Dr. Renee Godard, professor of biology and director of environmental studies at Hollins, and a co-author of the study. "To our knowledge, no one has looked at bacterial contamination from soda fountain machines before, and our results may have public health implications. They signal the need for regulations that enforce the manufacturer's recommended cleaning regimens for these beverage dispensers."
They found 48 percent of the beverages contained fecal matter.
More than 11 percent were contaminated with E. coli and 17 percent were tainted with a bacteria known to cause meningitis.
Most of the bacteria showed resistance to one or more of the 11 antibiotics tested.
In these drinks, they also found smaller amounts of other kinds of germs including staphylococcus, klebsiella and candida
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