Archive for January, 2010

TOD:Training of the Day

Tuesday, January 12th, 2010

Start with:
Bike 5min
Dynamic warmup:legs and Shoulders.
Rev Lunge and lean.
Side skater lunge
Step back and Squat
5 Reps each to the rt and left.
Swimmers for the shoulders. May use lt.medicine ball or db’s 1-5lbs
Breast stroke 10reps
freestyle. 10 reps
backstroke. 10reps

Repeat below Circuit 4x
1.Treadmill or Bike
walk/jog 1min
sprint 1min
walk/jog 1min stop and go to next exercise

2.Hanging Leg Raise 10 reps

3.Smith Mach. Inverted rows 15reps
(may use under or overhand grip close or wide)
Lye on Back on Floor with knees Bent.Reach up to bar full arms length drive hips and pull your chest to bar.

4.Smith Pushups 15reps
Set bar on what ever height you wont, the lower the harder.
make sure to pull yourself into bar and push yourself away. feet should be on toes leaning over bar. chest to bar always for 1 rep.

5.1 arm Dumbbell Football snatch 6reps with 40lbs
Get in Football Lineman position reach down with One hand on Knee and the other holding DB resting on floor at center of body.Head up.Butt down, back flat. Lift straight up as close to your body as possible coming out of the bottom raising up like a DB upright row in one fluid motion raising the DB overhead and repeat.

Take 1-3min rest between cycles


LoCal French Toast..

Friday, January 8th, 2010

LoCal French Toast
8 slices of low calorie Wheat bread 35calories per slice.
4oz egg whites
4oz organic Milk 1%
1tsp Cinnamon
Mix whites milk and cinnamon and dip bread lightly and place in a
coated Pan with Smart Balance butter.
Cook til golden brown.

Quick hit

Friday, January 8th, 2010

TOD(Training Of the Day)
Concept 2 row 1000meters
Rev.Lunge to Touchdown 50reps(25rt\25left leg)
step back with right leg take right hand and touch left toe as left hand reaches up and back into the air look up.
Up downs with pushup and jump
10 deep breaths

Nutrition Tip

Tuesday, January 5th, 2010

A great Way to Start your Day.
Try 1tbsp of Apple Cider Vinegar in 4oz of Grapefruit Juice. Increasing ur Alkaline to acid ratio 1st thing in the morning.ACV has been around since 400B.C. and was used by the Father of Medicine Hippocrates for cleansing,healing,and energizing health qualities.(Bragg organic raw unfiltered APPLE CIDER VINEGAR with the mother)
I like to use Grapefruit Juice cause When i drink coffee after it helps in increasing the fat burning capibilities of the coffee.
When Drinking Coffee try to break the High amounts of cream and sugar by using.
BoltHouse Farms (Perfectly Protein) Mocha Cappuccino to benefit from the Whey protein instead of the fat from Creamers and sugar(which can be stored as Fat) or try Muscle MILK Chocolate or a combo of both.
or you may try any number of the other flavors.Try to decrease the sugar and fat in your coffee and increase it with proteins to feel the fat burning affects!!
Have a great Week

TOD-Training of the Day

Tuesday, January 5th, 2010

1.Bike 5min then 100 Pushups
2.Row 5min then 150 Box Squats (squat down to reebok step 4 risers high)
3.Step ups 5min then 150 Double Crunches (reebok step 4 risers high)
4.Kettlebell #30lbs Curl and Press from Knees. for 30 reps total
Switch Hands
Start down the ladder 5reps rt Hand / 5reps left Hand
4reps rt Hand / 4reps left Hand
3reps / 3reps
2reps / 2reps
1rep / 1rep
Then back up the Ladder 1rep / 1rep
2 / 2
3 / 3
4 / 4
5 / 5
a.Plank 1min HOLD
b.Quad(on Hands and Knees)30sec holds 2x each side
extend Rt arm Left leg and switch Lft arm rt leg
c.Bridge(lying on Back drive hips up) 1min HOLD
6.Breath 10x in the nose out the mouth.
Keep Track of time it Takes to Do 1st 4 exercises
Have A great New Year.

Happy New Year!!

Friday, January 1st, 2010

Rest Day…:)

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