Chiropractor Dinner

At our last meeting there was a little discussion about chiropractic care. I will share with you that I am 100% committed to my chiropractor. I will see him about any concern about my health before I make a visit to my primary physician. I have personnally seen this type of care do wonders for my son Austin! Dr. Tim, my chiropractor, is located in Lombard and he hosts monthly free dinners to discuss the care his office could provide to you and your family. Please see the below invitation to the next dinner. If you decide to go, let me know and I will join you. Dinners are really good and the presentations are not too long.

Learn the 5 Keys to Amazing Health!

Free community dinner

1. Nutrition: Learn what foods are best for your body.
2. Exercise: Burn twice the fat with only 10 minutes of exercise.
3. Reduce Stress: Learn easy steps to decrease stress and anxiety.
4. Eliminate Toxicity: Remove toxins and unnecessary medications.
5. Nerve supply: Boost your nerve system to heal your body.

Monday, January 11, 2010 @ 6:30 p.m.

Buca Di Beppo Restaruant
90 Yorktown Rd., Lombard

Register yourself and up to four adult guests.

Call (630)235-6353 to reserve your seat. Seating will be limited to first come first served.

Equipment

We will begin Prison Workout #2 on January 11, 2010. This routine will consist of four days of a work out and then a day off. I will post workouts on the days off too. Those work outs can be completed without any equipment.

As for equipment for the PWO#2 you will want to utilized a kettlebell and a pull up bar. I have attached two links to assist you in the purchase of that gear.

http://www.dickssportinggoods.com/family/index.jsp?categoryId=3540936

Iron Gym pull up bar

http://www.roguefitness.com/store/ader_kbs.php

Kettlebells

You can also find these at Dicks or Sports Authority.

I recommend for the males at least a 35 pound and for the women at least a 15 pound. I would expect you will all quickly progress to a 20 or 25 pound.

Please let me know if you have any questions before we begin this next challenge.

2010 Goals

We are winding down on the conclusion of 2009. I hope all of you have accomplished the goals you set out for as we began 2009. With a new year soon upon us, it is time to again revisit those thoughts and set some new goals.

As we spoke about in the meeting, lets set goals that are measurable and obtainable. On January 4 we will begin another eight weeks of personal commitment. Eight weeks, from Januuary 4 until March 1, lets strive to make improvement. Weather that improvement is in your minds, hearts or bodies lets accomplish a goal we have thought about over the past several months.

I have enjoyed our meetings and like how we have become our own small group. With the new year soon here, lets see if we can bring a friend or family member to join us.

Please post or email me those fitness goals you want to accomplish by March 1. Remember attainable and measurable. If you can accomplish those goals, I will offer a free thirty minute personal training session for you as a reward of your accomplishment.

Please post those goals or email me the goals at fitforduty@att.net.

My goal is going to be a 95 TGU with an olympic bar.

fitness?

For those of you who attended the meeting yesterday, thank you. I believe we are accomplishing a lot.

Year 2010 is almost here. As we begin to think and plan our goals for this new year, lets keep in mind our definition of "fit." We all have our personal ideas of what "fit" is but hopefully hearing others and talking about what we can accomplish has broadened your scope of the definition.

I really like the following description of fitness. This came from a Crossfit journal. I believe the key word in the following description are "hard and fast" and not to develop a routine with consistently the same activity. Mix it up!!

World-Class Fitness in 100 Words:

■ Eat meat and vegetables, nuts and seeds,

some fruit, little starch and no sugar. Keep

intake to levels that will support exercise but

not body fat.

■ Practice and train major lifts: Deadlift, clean,

squat, presses, C&J, and snatch. Similarly,

master the basics of gymnastics: pull-ups,

dips, rope climb, push-ups, sit-ups, presses to

handstand, pirouettes, flips, splits, and holds.

Bike, run, swim, row, etc, hard and fast.

■ Five or six days per week mix these ele-

ments in as many combinations and patterns

as creativity will allow. Routine is the enemy.

Keep workouts short and intense.

■ Regularly learn and play new sports.

WOD 12/5/09

Since there isn't a workout posted, I will post up what I did today.
10 rds afap

8 tire flips 162lb tire (4 down decline of driveway, 4back up the incline)
15 sledge hits
5 pullups
10 kettlebell cp left and right

Pretty quick, but I got some funny looks from the neighbors.

Meeting

We will be having the first meeting of this next phase on Thursday, December 3, 2009 at 11:30 at the Westmont Water Department on Burlington.

Please join us to discuss Christmas challenges, new goals, and our health plans for 2010!

Questions please contact me at

fitforduty@att.net

Jim Schlicher

New Goals!

Healthy Focus Group and friends, GREAT job today! We had a beautiful day and there was a lot of positive emotions flowing through that inspired crowd. Remember what we said weeks ago, this is not an easy process and if it was easy we would all be on those magazine covers. The process needs to be day by day or hour by hour. The goals we set need to be long term and more importantly short term. Have you set some new short term goals? Is it a simple weight loss number, a size down in the pants, or is it going to be, "I can exercise for 30 minutes and feel good when I m done." I am still thinking about this, I know what I want to do but not sure how to measure the progress.

We can talk about our new goals more on Thursday, 11:30-12:00 at the Water Department on Burlington. These meetings are for all village employees and park district employees and their families. Spread the word! I am excited to see this group continue to grow. We can look forward to spring. Mr. Fleck has done a great job with the installation of that fitness equipment at TyPark. Spring time we can move those meeting to the park!!

I am not sure how many of you utilized those PWO's. Those workout were challenging, I believe more challenging in the head then physically. Who would have ever thought 20 minutes could ever go by so slow. My friend Lou has a very similar work out using a kettlebell (KB). This will up and coming around Christmas time. What a great gift to reward yourself with, these can be purchased at almost every exercise store. If you need any guidance please let me know.

Once again, great job today. I am glad to know each one of you and am excited to move forward into our next phase. Think about those goals and we will talk soon.

Jim

PWO Day 25

Final Day!!!

5 K race, here we go. Rather we are walking or running lets get it done, enjoy the morning and enjoy some time together!!!

300 air squats following our walk / run!

Breakfast time! I will anticipate a 9:30 breakfast time at MoonDance dinner if anyone want to join us!!

PWO Day 24

15 rounds AFAP

10 seated knee tucks

3 burpees

I am a crazy one and will be shopping early this morning. Maybe I will see some of you. Have a great day and looking forward to our race tomorrow!

PWO Day 23

Happy Thanksgiving!

Key words of the day, ENJOY and remember what we are thankful for.

Portion control and have a great time with your families!

20 rounds AFAP:

superman ( 15 second hold)

10 mountain climbers

PWO Day 22

20 minutes AMRAP

10 sit ups

10 push ups

15 air squats

PWO Day 21

20 Minutes AMRP, add one rep each round

air get up R side:1, 2, 3, etc.

air get up L side: 1, 2, 3, etc.

Pull ups or inverted rows or ignore: 1, 2, 3, etc.

PWO Day 20

Big day today,

100 burpees

Partition them as you need, sets of ten or even spread them through out the day.

PWO1-Day 19

20 Mins AMRAP

Plank; 30 second hold
Superman; 10 second hold
pull ups 8 (or 16 inverted rows or ignore)
dive bomber push ups 4

PWO1-Day 18

20 minutes AMRAP

side plank R; 10 second hold
side plank L; 10 second hold
dimond push ups 10
squat jumps 4

PWO1-Day 17

5 rounds AFAP

air get ups (TGU) L; 2,4,6,8,10
air get ups (TGU) R; 2,4,6,8,10
Mountain climbers: 10,10,10,10,10
jackknives: 10,8,6,4,2

The first round is the first number of each series and then show on.

PWO1-Day 16

20 mins AMRAP

3 pull ups or 6 inverted rows or ignore
6 dive bomber push ups
9 sit ups
12 air squats

PWO1-Day 15

Ten rounds AFAP

side plank (L) 10 second hold
Lide plank (R) 10 second hold
mountain climbers; 20,18,16,14,12,10,8,6,4,2

PWO1-Day 14

20 mins AMRAP

2 supermans (each repis a 10 second hold with 5 second rest)
8 kneee tucks
5 tuck jumps

PWO1-Day 13

20 Mins AMRAP

5 pull ups or inverted rows or ignore
5 TGU L
5 TGU R
10 push ups

WOD

4 rounds

5 pull ups

10 squat cleans #95

15 standing shoulder press #95

20 push ups

25 KB swings #70

PWO1-Day 12

10 rounds AFAP

situps: 10 reps each rounds
burpees: 10,9,8,7,6,5,4,3,2,1

PWO1-Day 11

20 mins AMRAP

5 dive bomber push ups
20 air squats

PWO1-Day 10

15 rounds AFAP

2 squat jumps
3 pull ups ( 6 inverted rows or ignore)
10 seated knee tucks

Fiber

Fiber's few calories are more than offset by its weight-control benefits. The conclusion of a review published in the journal Nutrition is clear: People who add fiber to their diets lose more weight than those who don't. Fiber requires extra chewing and slows the absorption of nutrients in your gut, so your body is tricked into thinking you have enough, says review author Joanne Slavin, PH.D., R.,D. Some fibers may also stimulate CCK, an appetite suppressing hormone in you gut.

The Perfect Squat

The muscles you add to your legs might depend on the placement of your feet. That is because the width of your stance affects how much weight you can squat, say scientists from Konan University, in Japan. To activate the most muscle, use a stance that is one and a half times the width of your hips. If you are like most men and don't bring a ruler to the gym, stand with your feet a little wider than shoulder-width apart and point your toes slightly outward.

PWO1-Day 9

20 mins AMRAP

10 Diamond pushups
5 air get ups L
5 air get ups R (we love these remember!!!!) (at your own risk, add a little weight in you hand)
1 superman (10 second hold)

PWO1-Day 8

20 mins AMRAP

5 pull ups (10 inverted rows or ignore)
10 jack knives
20 mountain climbers

PWO1-Day 7

10 rounds of alternating

pushups: 2,4,6,8,10,12,14,16,18,20
Air squats: 40,36,32,28,24,20,16,12,8,4

WOD

Thrusters #95

Continual running clock just like the pull ups.

first minute one rep, second minute two reps, third minute three reps and so on until you can not complete the reps in the minute.

post total reps

WOD

Pull ups
1 rep first min, 2 reps second min, 3 reps third min, continually running clock.

pull ups or inverted rows
continue until you can not get the reps required in the minute and record minutes and reps that final attempt.

PWO1-Day 6

20 Mins AMRAP

5 burpees
1 side plank R (15 sec hold)
1 side plank L (15 sec hold)

What Foods Should I Avoid?

Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

www.crossfit.com

What should I eat?

In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

www.crossfit.com

PWO1-Day 5

8 rounds of:
10 air squats
superman (10 second hold)
5 pull ups or 10 inverted rows or jumping pull ups]
superman (10 second hold)

PWO1-Day 4

20 minutes; as many rounds as possible of:

3 tuck jumps (modify to jumps onto a step or 20 step ups onto the same step)
plank (30 second hold)
5 diamond pushups

PWO1-Day 3

Air get ups or the TGU's as fast as you can complete 20 total sets in the following order:

10 right arm knee up
10 left arm knee up
9 right arm knee up
9 left arm knee up,
8 R, 8L, 7 R, 7L.....all the way down to 1R and 1L

PWO1-Day 2

20 minutes; as many rounds as possible;

10 mountain climbers
5 supermans (5 second hold- 5 second rest)
3 pull ups or 6 inverted rows or you can also do jumping pullups

PWO1-Day 1

20 minutes; as many rounds as possible

5 pushups
10 seated kneed tucks
10 air squats

Prison Workout "PWO#1"

This is a workout with 25 sessions. Each week contains 5 daily sessions. If you cannot fit 5 sessions into a week, then work at your own pace. Begin with WO#1 and continue through #25. Do not skip a workout.

For days calling for AS MANY ROUNDS AS POSSIBLE: record you number of rounds completed in the 20 minutes. For days calling for AS FAST AS POSSIBLE: record the time it took to complete all rounds.

For video instructions on the movements visit:
http://trinitytraining.blogspot.com/

Scroll down the right column as you do on this page until you find PWO video section.

Work out one begins tomorrow!

Healthy Focus WOD 11/02/2009

Sorry about the weekend off. I was crazy busy. I hope you all were able to accomplish some good workouts. I tackled a whole lot of TGU's last night with a mile run, pretty sore today.

We have 25 days, after today, until that 5K run. Lets get it done! If you have not completed that application do so as soon as you can so it is on that calendar. The applications can be turned in at the park district, completed on line or completed and given to Kim at the next meeting. Making that commitment is the biggest step.

As for the WOD's for the next 25 days I am going to post the Prison Workout. I started this workout last time when my friend Lou posted it but did not get through day 6. My schedule was crazy. It still is but I am going to find the time, only 20 minutes a day is needed to complete this. I need to make that commitment myself, 20 MINUTES!!

As for the running portions of the WOD's. Those of you who are running have been pushing 30 to 45 minutes. That is fantastic and hopefully all you need to complete that 5k run. As we push through these PWO's do not forget the running/walking. Remember the PWO are for only 10-20 minutes a day, there is still time to run. The PWO alone will help you with your endurance but putting some pavement under those feet is still critical. Continue to push yourself to a faster walking pace or holding that run pace for a longer time until race day!

Healthy Focus

Thank you again for attending yesterdays meeting. You are all doing great things! Staying positive and recognizing small settle improvements. Remember this is not easy!! I really enjoy meeting with all of you and talking. Hearing and talking fitness and health inspires me even more. You all have so much to be proud of. Keep up the efforts.

I am going to take off the next three days from the WOD's. Please resort back to prior ones and repeat a workout or two over the weekend. For those of you preparing for that run, no running or walking less then 30 minutes. Keep that intensity high!

Has anyone been able to look at the TrinityTraining blog page? What do you all think? Who is in with me for the PWO #1 series. We can start it this week and continue through until race day!!!

Please let me know if your in so I can keep up my status with you.

Healthy Focus WOD 10/29/2009

AFAP

20 minute walk/RUN; get as much gound or distance covered as you can in 20 minutes
25 squat walkout pushups

When doing those push ups remember that core strength; pull up those abs and tighen the glutes! Your back should be nice and flat.

WOD 10/29/2009

Turkish Get Up Day (TGU)

#0 10 Right arm and 10 left arm
#10 8 right arm and 8 left arm
#20 6 right arm and 6 left arm
#30 4 right arm and 4 left arm
#40 2 right arm and 2 left arm
#50 1 right arm and 1 left arm

Work on your form, finds whats most comfortable for you. As you look at the video on the side bar, mine a few days ago, or others posted on utube, you will see many variations. It all comes down to getting up and laying down with that arm at full extension over the head.

REST DAY FOR ALL 10/28/2009

Make up a WOD, and add in some TGU's!!

Healthy Focus WOD 10/27/2009

4 sets

25 air squats

25 push ups

25 bicycles

5 planks ( 10 -30 second holds)

WOD 10/27/2009

"filthy fifty"

50 box jumps, 24" box

50 jumping pull ups

50 walking lunges

50 KB swings #35

50 knees to elbow

50 push presses #75

50 back extensions

50 wall balls #20

50 burpies

50 double unders

TGU with Troy!

As I work towards that goal, I thought I would add T-dog (Troy) as my resistance. He is weighing in at 50 some pounds. Good start! No worries about his hair, we really do not send him to school today like that, today was "crazy hair" day for Red Ribbon Week.


I know the video is sideways, I am still working out some technical issues.

Healthy Focus WOD 10/26/2009

5-10 minute warm up then:

20 minute run; if you have not begun to run yet this should be completed at your fastest pace!

WOD 10/26/2009

Dead lifts

Complete several warm up sets and then do max weight for for sets:

1-1-1-1-1

I am also going to get in some TGU using my son, ha! Video to be posted later.....

Healthy Focus WOD 10/25/2009

warm up
one set set
25 air squats
10 push ups
25 alternating rear lunges

5 min walk/run
5 min run
4 min walk run
5 min run
3 min walk run
5 min run
2 min walk run
5 min run
1 min walk run

25 air squats
10 push ups
25 althernating rear lunges

WOD 10/25/2009

Five sets AFAP
20 pull ups
30 push ups
40 sit ups
50 squats
Rest three minutes between each set


Coimpare time to 09/24

If pull ups are too challenging, try inverted rows on a bar.

WOD 10/24/2009

Another WOD for all of us!

Turkish Get Ups!!!

For the first time lets use what ever resistance you are comfortable with. If you are choosing to use no resistance, work on keeping that arm fully extended above your head and locked out. Work on your form and have fun.

25 TGU left

25 TGU right

New Goal!

My friend Lou has gotten my pumped about a new strength goal. Please read the following article about the turkish get up (TGU). This is an amazing exercise that works so many muscles. What can be as functional as getting up from a reclining position and then laying back down? to spice it up we just need to add some resistance.

Saturdays workout will be these! Turkish get ups! I would like you all to review the below description. Whether you use no weight, a kettlebell or a dumbbell, it does not matter; lets just get up and lay down.

As for my new goal, it will be a TGU with #75 on a bar by Christmas!

The Turkish Get Up

Any strength den off the beaten path knows about this move. Gyms that subscribe to strength and performance first, where Kettlebells and bumper plates are ubiquitous but searching for a machine of any sort would prove fruitless. Where iron trumps fluff and the ‘smoothie bar’ is a water cooler hiding in the corner, these gyms know about the Turkish Get Up.

It was staple amongst the Physical Culture in counties a bit more to the East of ours, particularly amongst wrestlers and hand balancers about a century ago. But it proved to be hard work, and so, like a collection of great lifts that lost popularity, they all but disappeared in the commercial fitness market because they’re hard to sell.

“Well what body part does it work?”

Pick one.. It’s in there. Not only is this an extremely effective spine exercise, but it is particularly impressive for posture and shoulder rehab, not to mention those legs that play a big role.

So, how does one get up?

The Turkish Getup turns what looks like a simple task into a fun challenge. It is a deceptively difficult lift that keeps us young. The inner 7-year-old in all of us has to get involved. Don’t think, just do. Just grab a weight, lie down, and get up. Everyone has individual techniques on this one, and that is fine.

Important Notes:

• Any tool will do (we’ve used everything from buckets of rocks to small children, and I’m not kidding)
• Start light, get used to it and then have some fun.

The Classic Turkish Get Up

1. Start from the ground with the weight straight out in front of you. Keep looking up at the weight throughout the exercise.
2. With the leg on the same side as the weight, drive up onto the opposite hip (yep, you can use your free arm to help out)
3. Tuck the opposite foot under the hips (notice the twist of the trunk, not unlike a windmill. This is important, or the weight will fall forward)
4. Come up onto the opposite knee
5. Stand up
6. Reverse on the way down, still looking up at the weight (you know where the ground is, you don’t have to look at it).

Classic Turkish Get Up Visuals

Rest Day for all!

Take this day to make up the one or two you missed!!!

Healthy Focus WOD 10/22/2009

AFAP

3.5 mile walk run

Wod 10/22/2009

AFAP

4 sets

400 meter run

10 #20 wall balls

10 #95 Hang cleans

10 #70 KB swings

10 #70 sumo dead lift high pulls

Health and Wellness Meeting

I need to cancel todays meeting at 1130. Please stay focused and think about doubling that weight loss for next week!

For next weeks meeting I would like everyone to share a challenge they have faced over the last several weeks. How did you face this challenge? Did you overcome it? If you did overcome the challenge this should build even more confidence in yourself.

Keep up the good work! Train hard and remember if this was easy we would all be HOTT!

Healthy Focus WOD 10/21/2009

This will be the workout for both groups today.

Four rounds for time of:
Walking lunge 50 yards
Sit-ups, 50 reps

The sit-ups can be modified, complete crunches or even use your hands behind your legs to assist yourself getting up.

WOD 10/20/2009

AFAP

#40 dumbells

21-15-9

Hang clean, push press, front squat
Abdominal crunches over stability ball

Healthy Focus WOD 10/20/2009

4 sets AFAP

10 minute walk/run
10 supermans
10 sit ups
10 pushups

WOD 10/19/2009

Head to the track again!

4 sets

400 meter run
25 Wall balls
25 push ups
25 KB Swings #35

Heathy Focus / WOD 10/19/2009

5 K run is only 40 days away!!

Begin today with a slow 10 min warm up

2 min walk
2 min run
2 min walk
2 min run
2 min walk
2 min run
2 min walk
2 min run

5 min slow walk
25 air squats

Remember to keep pushing yourself on that run effort. A faster walk is ok too but a slow jog where those feet are moving a little faster is better.

Rest Day

Rest day today! Make up what you may have missed.

Go BEARS!!!

Healthy Focus WOD 10/17/2009

3 minute run/walk

25 walking lunges

3 minute run/walk

25 forward jumps

3 minute run/walk

25 pushups

3 minute run/walk

25 push presses with light weight

3 minute run/walk

25 situps

3 minute run/walk

Wod 10/17/2009

AFAP-

"300 workout"

25 Pull-ups
50 135lb Deadlifts
50 Push-ups
50 24” Box Jumps
50 Floor Wipers
50 #35 KettleBell Clean and Presses (25 right / 25 left)
25 Pull-ups

Healthy Focus WOD 10/16/2009

Long run walk day

Get 60 minutes in on the treadmill or outside......Try to get atleast 10 -30 second intervals of an easy jog or run.

WOD 10/16/2009

Deadlift:

5-5-4-4-4

Begin with some warm up sets and begin to add the weight. Try to continue to add weight through the 5th set

AMRAP 20 Minutes:

12 Walking Lunges #25
9 Kettlebell Swings #70
6 Kettlebell Sumo Dead Lift High Pulls #70

WOD 10/15/2009

Five rounds

15 #135 Hang squat cleans
30 pushups

Healthy Focus WOD 10/15/2009

5 sets of the following

20 air squats
3 mins walk
3 min face paced walk or easy jog

During your jog/ face paced walk focus on you breathing. Big inhales and eshales both through your mouth and nose. Also think of that stride. Long steps.......

Healthy Focus WOD 10/14/2009

AMRAP (As many reps as possible)

15 minutes of exercise then head out for a walk

20 Push ups (If you have been doing wall pushups find something lower, a chair or on the steps)

20 crunches

20 air squats

Each of the above are considered a "set." Complete as many sets as you can in 15 minutes and record how many sets you did.

WOD 10/14/2009

Complete 5 minute intervals of each of the following:

-400m run + max effort box jumps
-400m run + max effort pushups
-400m run + max effort Sumo Dead lift High Pulls #95

Complete your 400m run and with the remaining time complete as many reps as possible as each time in the remainder of the 5 minutes under a continuously running clock.

REST DAY FOR ALL

MAKE UP ANY WORKOUTS YOU MAY HAVE MISSED.

Healthy Focus WOD 10/12/2009

5 min walk

1 min run

4 min walk

2 min run

3 min walk

3 min run

2 min walk

4 min run

1 min walk

5 min run

5 min walk

Crazy! Who thinks of this stuff???

WOD 10/12/2009

AFAP

100 burpees

Breaking Through A Weight Loss Plateau

5. Do you really need to lose? If all that stands between you and eternal happiness is "those last 5 pounds", then you may need to reevaluate. From a health standpoint, a difference of 5 pounds or so off of your target weight probably isn't going to make a whole lot of difference. What are your genetics like? Look at your siblings and blood relatives to see what sort of genes you may have. Consider what's the lowest weight you've been able to comfortably maintain, and also consider what's a realistic weight for you at this point. Even if you have managed to drop that last five pounds, but feel cranky and hungry when you get there, it may well be that your body feels better at a slightly higher weight than you would like.

Healthy Focus WOD 10/11/2009

15 minute walk

2 times through each set complete as many reps as you can in one minute. 10 second rest between sets.

Set consists of:
Air squats
Alternating lunges
Push ups
supermans (hold as long as you can in that one minute)
sit ups
plank

15 minute walk

This workout should take you approximately 43 minutes; record how many reps you did of each exercise in each set.

WOD 10/11/2009

"FRAN"

21-15-9 reps for time

Thrusters #95
Pull ups

Breaking Through A Weight Loss Plateau

3. Check your exercise plan. What's your exercise strategy? A combination of strength training and cardio is the best way to burn calories and boost metabolic rate. Strength training exercise such as weight lifting has been shown to increase lean muscle tissue, which is a great way to keep your metabolism humming as you age. If you haven't changed your routine in awhile (say, you've been walking about 30 minutes per for 5 years), then it may well be that your body has gotten "used" to using those muscles in that way; try to vary your routine to use other muscles. Staying up with the WOD's will keep that variety of exercise in your routine.



4. What's your body comp? The scale can be misleading when it comes to weight. Remember that number is just a number. Look at the larger picture. So while you many not see any change in the scale, you are still losing fat and building muscle. The good news, though, is that muscle is a much leaner tissue than fat, so that you will still lose inches, you just won't see a dip in the scale. Do not fall into the "muscle weighs more then fat" belief. One pound is one pound, no matter if it is muscle or fat.



We have talked about "tools" to help motivate us. The heart rate monitor or the pedemeter work great. Another "tool" to keep track of the improvement you make is a caliper. If you belong to a gym, have a fitness professional check your body fat percentage for you, or try to attend a local health fair where they are offering this service.

WOD 10/10/2009

AFAP

4 rounds

5 pull ups
10 burpees
15 KB clean and press Right #35
15 KB clean and press Left #35
20 knees to elbows
25 Wall Balls #20
30 Box Jumps
35 KB Swings #35
42 walking lungs carrying #25 each hand

Yes 42! Its my birthday!! Record time and if how you feel!!!

Healthy Focus WOD 10/010/2009

1 hour walk /run, enjoy this cool sunny day!!

Breaking Through A Weight Loss Plateau

2. Don't skip meals. Many dieters sabotage their efforts by thinking that if they "save calories" in the morning they will get a jump start on weight loss. That thinking couldn't be farther from the truth. Research shows that breakfast eaters tend to be thinner and have a lower disease risk than those who shun the first meal of the day. Skipping breakfast can set you up to ravenous later on, and you will be much less likely to reach for healthy choices if you are reeling from hunger. For a winning breakfast, try to have something that's high in whole grains, moderate in protein and low in fat, such as a piece of whole grain toast with a tablespoon of peanut butter and a glass of skim milk, or a lowfat yogurt sprinkled with granola and fresh fruit.

Jackie and I are big supporters of the oatmeal and raspberries!!

Breaking Through A Weight Loss Plateau

If you have ever felt frustrated by a stubborn scale in spite of your efforts to shed extra pounds, you're not alone. Many people who begin a weight loss regimen may see impressive results at first, only to experience a weight loss plateau after a few weeks.

If you feel like your rate of weight loss has slowed despite your sticking to your plan, take a closer look at your eating and exercise routine. The following list may help you to pinpoint where you are a star, and where you may be falling short in your efforts.

1. Keep a food diary. I can not emphasize this enough, write down everything you eat and drink for one week. Be sure to note what the food was, how much you ate, where you ate, and your level of hunger (on a scale of 1-10). Look for extra snacks, "tiny tastes", and larger than usual portions to see if you may be eating more calories than you think. Remember that one pound of fat equals 3500 calories. In order to lose weight, you have to make sure that you are burning more calories than you are consuming; put more simply, "calories in" should be less than "calories out". Roughly one to two pounds per week is considered a safe rate of weight loss, as this will promote fat loss rather than water or lean muscle tissue. In order to lose weight, you need to create a caloric deficit of about 500 calories per day. Ideally, you should do this through a combination exercise (about 250 calories) and eating less (about 250 calories). Use your food diary to ask yourself questions such as "How much food do I actually eat? How often do I eat when I am not hungry? What is my mood when I eat? If you find that you are eating when you are not hungry, or in response to emotions (such as anxiety, boredom or stress), then this may be an area to work on in your eating habits.

There will be more postings tomorrow.

http://www.thin4life.infoweightlossplateau.html

Heathy Focus / WOD 10/09/2009

10 minute walk

Air Squats
Sets of 10-9-8-7-6-5-4-3-2-1

Push ups
Sets of 1-2-3-4-5-6-7-8-9-10

10 minute walk

After your 10 minute walk you will complete 10 airsquats and 1 pushup, 9 air squats and 2 pushups, 8 air squats and 3 push ups........etc

WOD 10/09/2009

Run 5K
compare time to 09/19/09

The Hard Routine: Week one complete

One week down. Have you been successful? Do you want to re-evaluate? Have you stayed away from those "absolutes?" Remember what we said in last weeks meeting, we need to develop habits. That means these first few weeks will be tough. I have been fairing pretty well. The most difficult challenge is getting all those workouts in on my long days. Just way too tired and I do not want to sacrifice good sleep in fear of getting sick.

Please comment on your progress.

WOD 10/08/2009

Rest

Healthy Focus WOD 10/08/2009

Rest Day

WOD 10/07/2009

Monster effort needed today, rest up hydrate and be ready for some pain.

Today is the "Bear" routine.

5 sets

Each set is 7 reps; after each set add weight to reach maximum load by 5th set.

Power clean to front squat

push press returning bar to behind the head

Rear squat

Push press

return the bar to the ground and begin second rep

You can not rest until set is completed, if you need to regrip or rest need to do it with the bar in the air.

Record load for each set.

Video link: The Bear Complex

Healthy Focus WOD 10/07/2009

In the effort to keep changing up the routine we are going to switch around our running and walking. Tomorrow is a rest day so lets push it today.

20 minutes of effort

2 min of a faster pace walk or run

1 min slower pace recover and big breaths through mouth and nose

WOD 10/06/2009

Here is another name for you:

"Kelly"

5 rounds

400 meter run

30 box jumps

30 wall balls

Record time

Healthy Focus WOD 10/06/2009

40 minute walk/run

WOD 10/05/2009

AFAP

Burpies Sets of 10-9-8-7-6-5-4-3-2-1

Between each set compete 10 sit ups.

Healthy Focus WOD 10/05/2009

AFAP
15 minute walk

25 push ups
50 step ups
50 rear lunges
50 supermans (3 second hold)
50 situps /crunches
25 push ups

5 minute walk

Do not let that number "50" scare you! Go after it one set after the next. Do not move to the next exercise until all 50 reps are completed. You can take as many breaks during that set of 50 you need until you complete the set.

Healthy Focus WOD 10/04/2009

10 sets of:

3 minutes of walking
1 minute of running

That will be forty minutes of exercise. Please record how you feel and how the running or faster walking felt for the one minute.

WOD 10/04/2009

AFAP

21-18-15-12-9-6 and 3 rep rounds of:

Power cleans #95
sit ups
back extensions

Pulled this one from Crossfit for the day. On a side note, there is a very challenging workout coming at the end of the week, "The Bear." If you go to crossfit link, look at exercise demos and videos and then scroll down to WOD and click on "the bear." Looks tough and challenging. Do I have any takers to do it with me say on Wednesday??? Let me know when you are available, fitforduty@att.net

Healthy Focus WOD REST 10/03/2009

Enjoy Saturday unless you missed a day this week. Make it up!!!

WOD REST 10/03/2009

Utilize today to make up any workouts you may have missed. I am betting I have two to do today. I will be doing mine later in the afternoon if anyone wants to join me email me at fitforduty@att.net.

Healthy Focus WOD 10/02/2009

40 minutes walk run

If you have only been walking try to run for 15 seconds every minute or two. Record the distance you covered. If you have not done so already, Ty Park is a great location to get some laps in.

WOD 10/02/2009

Many of these will workout will have names attached; let me introduce you to "Cindy."

As Many Rounds As Possible (AMRAP) in 20 minutes:

5 pull ups
10 push ups
15 air squats

Record total number of times through the rotation.

The Hard Routine: Day One

The irony of commitment is that it's deeply liberating - in work, in play, in love. The act frees you from the tyranny of your internal critic, from the fear that likes to dress itself up and parade around as rational hesitation. To commit is to remove your head as the barrier to your life.

--Anne Morriss, Starbucks customer from New York City. She describes herself as an "organization builder, restless American citizen, optimist."

I read that on a Starbucks coffee cup a year ago, and has somehow stuck in my mind since then. I find it to be applicable today as we begin our Hard Routine. Recall the fresh commitment you've made to fitness, health, and wellness whenever you are met with temptation...whether it knock in the form of laziness, cookies, or bad attitude.

Motivational Quote

Believe in yourself
No matter what you choose
Keep a winning attitude
And you can never lose!

WOD 10/01/2009

AFAP

21-15-9

Deadlifts #225 (or modify)
Handstand Pushups

The 21-15-9 routine means one set of 21 reps of both deadlefts then pushups, second set of 15 reps of each, third set of 9 reps. Compare times to results on 09/15 and post to comments.

Healthy Focus WOD 10/01/2009

4 sets

20 Alternating rear lunges
20 Bird dogs (hold for 5-10 seconds)
20 pushups ( modify as you need)
20 bicycles

Take 30 second rest between sets.

This is very similar to the work out on 09/20; compare you notes or times. If you have been consistent; results should be visible and improvements should be identifiable!

Keep up the effort!

The Hard Routine

We have completed a personal goal sheet or listed the accomplishments we want to meet, use these as your Personal Commitment Contract. What's so critical about this form is how it immortalizes YOUR rules and guidelines for diet and exercise. Complete it, sign it, and post it on your refrigerator at home or in your workspace. Here's a guide on how to fill it out:

• Absolute - are rigid rules that are NOT broken during the two-month campaign. These are steadfast promises. For example, some of my "Absolute Stop Consuming" entries are: chocolate, sweets, ice cream, soda, french fries, chips, pizza, and alcohol. One of my "Absolute Start Performing" is ensuring I complete all the WOD's of the week. This could mean two a day if I have a long day.

• Soft - are guidelines which are less strict. These might be foods that you will not completely avoid, but severely limit intake. For example, some of my "Soft Stop Consuming" entries are: pasta and sugar free coffees from MCD's.

• Dietary (Input) Advice - I will be posting tidbits on nutrition in the near future. Much of the advice will be based on natural foods -- those found on the perimeter of a grocery store, like lean meats, veggies, and fruits. The advice will also focus on the Glycemic Index. Begin with a few google searches on Hunter-Gatherer Diet, The Zone Diet, or Glycemic Index to get a jump start on your Personal Commitment Contract.

• Activity (Output) Advice - I will be posting ideas to help with your "rules." In the meantime, browse through this blog's Exercises of the Week posts. Those 30+ posts will surely keep you busy for now.

I will have the personal contracts available to you if you request via email. I will also have them at the weekly Healthy focus meetings on Thursday at 1130 at the water department. Fill it out and hold yourself accountable. You can keep it as private or public as YOU'd like.

The Hard Routine

What is the diet? We each have different eating downfalls. For me, it's chocolate chip cookies and sugar free iced vanilla coffees from MCD's. Healthy eating choices are critical to
making body changes. The diet is what you make it. For me, I'm avoiding those above two favorites and am going to eat broccoli everyday. I am limiting starches such as pasta, pizza, and potatoes to only a few meals per week, pizza only once! I will also limit bread and those fast food trips because of the hectic schedule. I am also making efforts to add leafy vegetables and nuts every day. But those are MY rules. You need to come up with your own! I'll help you.

Should I keep a journal? Absolutely!! Keeping tabs on your food and your activity holds one more accountable. We have said this time and time again! It can be as detailed as you
are willing to make it...but keep it realistic. If weighing your food on a kitchen scale is your plan, that's a big commitment. Maybe tallying calories is even too much. I find it really hard to write in "large McDonald's chocolate shake" on my food journal. I find it harder to write down 1160 calories!!! Also, keep a log of your workouts. It keeps us all honest, and tracks progress too.

This sounds challenging. No kidding! If it were easy, everyone would look like the cover model. Make the commitment to be healthy. It's for two months.....

WOD 09/30/2009

AFAP

4 sets

400 meter run
50 air squats

Healthy Focus WOD 09/30/2009

AFAP

Four sets

400 meter walk /run
25 air squats

Good spot to complete this is the high school. One lap is 400 meters. Get those squats as low as you can and stay in the pain free range of motion. Abdominals tight and keep, keep your weight on your heels as you push through the squats.

The Hard Routine

I need workout ideas. Maybe you need strength workouts. Maybe you need cardio workouts. Maybe you need a beginner workout that is easy to follow. Maybe you have access to a gym or health club, or maybe you need to do the workouts at home. I will help you along based on what your physical needs are, as well as what equipment you have access to.

I have no idea where to start regarding workouts. I'll help you. Just ask. Don't let that keep you from participating. No one is too far out of shape to begin. Sitting on the couch is a one way street...getting fatter and more out of shape!

I'm a woman and don't want to get bulky muscles. Many women are under a wrong impression that weight training produces bulky muscles. That is false. Women need weight training moreso than men. It would take a tremendous amount of serious weightlifting and protein supplements to get bulky. Likewise, the words "toned" or "toning" exercises are also false. There are only two ways to get so-called "toned." You must gain muscle, and lose the fat that surrounds those muscles. Weightlifting for women is a virtual MUST.

I have a big butt/tummy/thighs. What should I do? Well, first off, there is a rumor that situps or ab workouts will flatten a flabby tummy. That is called "spot reduction." It's the thought that the ThighMaster gives you thinner thighs. It too is false. To get thinner thighs, you must
lose the fat that has settled there. We each have a genetically predetermined place that our fat settles. For me, it's the "half of spare tire around my sides and low back." For many women, it's "grandma arms" or "thunder thighs." If you attempt to workout those specific areas, you will find it discouraging...it doesn't work.
Never has....never will.

More tomorrow! October 1 is a few days away, what are you going to do? What changes do you want to see! Lets get on the path together!

Healthy Focus WOD 09/29/2009

AFAP ( As Fast As Possible)


20 air squats
10 minute walk
20 air squats
10 minute walk
20 air squat

10 minute walk

20 air squats

If you can run a minute or two in each walk, run, or at least pick the pace up a little.

WOD 09/29/2009

Complete as many rounds as possible 20 minutes of:

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

The Hard Routine

Why a specific two-month session? Because goal-oriented training and conditioning must be related to a TIME or an end date. There is a light at the end of the tunnel, and it is December 1st! On December 1st, we each can re-evaluate what went good and where we need
improvement. We can probably all make difficult decisions regarding food and activity for two months....right?

What are the physical workouts? They are whatever you want them to be. For some of you, you are already doing some terrific exercise sessions. For others, you need to get off the couch. Yet, for others, some changes in your boring or ineffective training must be made to produce results. Some of you believe the elliptical machine is a path to fitness. You are wrong. It may be a start, but it is VERY ineffective at producing results. It mostly wastes your time. Let's do things right!

WOD 09/28/2009

REST

Healthy Focus WOD 09/28/2009

Rest Day

Remember the 3 D's of Success:

Desire - set a goal

Determination - strive hard for the goal - make sure it's something you really want

Discipline - the 3 are interlinked together - you will achieve your goals/dreams - if you work at it and believe in yourself.

YOU CAN DO IT!!!!!!

Healthy Focus/WOD 09/27/2009

5 minutes walk/run

5 walkout squat push ups

10 minute walk/run

10 walkout squat pushups

10 minute walk/run

10 walkout squat pushups

5 minute walk/run

5 walkout squat push ups

We have combined that squat and those pushups into one exercise, total body in one exercise, who know this would be so easy! Remember to keep that core tight the entire time.

The Hard Routine

So here is what OUR Hard Routine is all about. Pick some clearly defined behavior and habit changes within both DIET and ACTIVITY categories. Some of the changes will be to add certain foods and activities, and some changes will be to abstain from certain ones. It's completely up to YOU to make those "rules" and guidelines. I will be here to help you articulate to YOURSELF what your rules might look like be based on your current lifestyle and body type.

Why a formalized campaign? Because doing this by yourself is a real bitch. Doing this alongside a spouse, coworkers, friends, or family creates a postive support network to make healthier decisions TOGETHER for the two months. "Hey Joe, you want pizza?" "No, how about grilled chicken instead." "Yeah, you're right....sounds better." Even if your support group is merely online or through emails, it holds you more accountable than going at it alone.

More coming! Can you do it? Remember what we have said in our meetings, so much of this is mental. What do you want to accomplish?

WOD 09/27/2009

AFAP

#40 dumbbells

21-15-9

Hang clean, push press, front squat

abdominal crunches over stability ball

WOD 09/26/2009

Burpee/pull up

AFAP

100 rounds
one burpee
one pull-up

Complete one burpee and one pull up one after another until you reach 100 of each!

Not as bad as you think but be ready to do some heavy breathing!

Record your time.

Healthy Focus WOD 09/26/2009

Easy Day:

Get out and walk, see if you can get in 40 minutes. Complete at your own pace. Enjoy the cool weather.

Five Reasons You’re Always Starving-

1. You eat the right foods at the wrong times.
Eating at different times every day can make it difficult for you to tune in to your body’s hunger signals.
The Fix: Plan ahead.
Write out a schedule that focuses on eating within 2 hours of waking up and every 3-5hours after that for the rest of the day.

2. You eat breakfast, just not the right kind.
The foods you choose can have a major impact on how satisfied you feel the rest of the day.
The Fix: Build a better mix of nutrients.
The key to making your breakfast hold your appetite until lunch is building a morning meal that contains both protein and carbs.

3. Your diet is flawless but flavorless.
If diet-conscious standbys like grilled chicken and steamed veggies are on your plate, you could be headed for trouble. You’re liable to get bored and eventually have difficulty sticking with your weight-loss plan.
The Fix: Spice it up.
Get creative in the kitchen! Experiment with fresh flavorful herbs: like basil, gingerroot, oregano, and mint, add a dash of lemon juice or balsamic vinegar and for sweetness add a teaspoon of honey or brown sugar. This can make your dishes more satisfying in taste.

4. You stockpile your calories.
Do you often eat so sparingly during the day that by the time dinner rolls around you’re famished? This strategy can backfire, leading to uncontrollable overeating in the evening.
The Fix: Frontload those calories.
Eating earlier in the day is a must to head off disaster. Limit the size of your evening meal so you can wake up eager for breakfast.

5. You drink your meals.
Drinking too many caloric beverages can ultimately leave you feeling unsatisfied.
The Fix: Rethink convenience.
Focus on food combinations that will get you through to your next meal.

WOD 09/25/2009

Five sets maximum reps

Bench press body weight

pull ups

squat with body weight behind head on shoulders

record reps for each set

Healthy Focus/WOD 09/25/2009

First off, thank you Liz for sharing such inspiring words today. Your accomplishments should be complimented time and time again! Oh and should I say, 300? What a job! What will I challenge you with next?

WOD

AMRAP

(As Many Rounds as Possible)

15 minutes, keep repeating the below exercises one after the next for 15 minutes. Record how many reps you complete each set. Take a break as you need. Push yourself, only 15 minutes effort!

30 second hold plank

10 supermans

10 sit ups

10 push ups

10 squats

10 lunges

The Hard Routine

Beginning October 1st, 2009, we will be in what has been referred to as THE HARD ROUTINE. This is a two-month fitness, health, and wellness campaign to help jump start some positive habits before the holiday season.

1. Recognize that there is a benefit to not getting everything you want.

2. Understand that mental toughness is born of adversity; that it will atrophy if not constantly engaged; and that it carries over to everything
you do.

3. Objectively scrutinize one or a handful of things in your life that you think you need but could actually do without.

4. Deny yourself those exact things for a specified period of time.

Lose Weight and Gain Energy

Tip #10: Do not become a slave to the scale

Though it is normal to lose one or two pounds a week on a successful exercise program, monitoring your athletic performance can keep your eyes on what really matters: overall fitness! Aiming for improvements in strength, speed, flexibility and blood pressure can make losing weight, and keeping it off, that much easier.

WOD 09/24/2009

Five sets AFAP

20 pull ups

30 push ups

40 sit ups

50 squats

Rest three minutes between each set

Healthy Focus/WOD 09/24/2009

As we move another week closer to that 5 k. Lets keep moving.

6 sets of the following, this will be 24 minutes of activity.

3 minute walk

1 minute jog or a faster walking pace

Motivational quotes

Change will come ONLY when the pain of staying the same is greater than the pain of change.
It's not by chance we accomplish it, it's by choice. Make every change for the better and every choice matter.

Lose Weight and Gain Energy

Tip #9: Fiber opting

While calories and fat hog the nutrition label spotlight, fiber should not be overlooked. Beyond its bowel benefits, fiber may even help you drop a few pounds. Soluble fiber slows the rate at which food leaves the stomach, making you feel fuller, longer. It can also lower your cholesterol and normalize your blood sugar level, and it may reduce your risk of colon cancer and cardiovascular disease. Keep in mind that different types of fiber provide different benefits, so you will need to break out the breakfast cereal box; get your fiber fix from a mix of whole grains, green vegetables, berries, apples, and pears. Research suggest glucomannan, a type of soluble fiber sold in pill form, can also aid in weight loss. To ensure maximum absorption, break the capsule over a meal before eating.

WOD 09/23/2009

Rest Day

Healthy Focus/WOD 09/23/2009

Rest day

Lose Weight and Gain Energy

Tip #8: Canned and frozen

Processed fruits and vegetables are often canned or frozen just hours after harvest, so they retain nutrients better than fresh produce that has spent a long time in transit from farm to fork. Choose canned (or frozen without added sugar or excess sodium). Stir-fry or steam frozen vegetables, but warm canned vegetables in their own liquid - it typically contains one third of vegetable's nutrients.

WOD 09/22/2009

Four rounds for time of:

100 foot walking lunge, carrying 25 pound dumbells or kettlebells

24 inch box jump, 30 reps

30 push ups (regular or from knees or combination of both)

Healthy Focus/WOD 09/22/2009

10 minute walk/run

10 supermans

10 situps

10 minute walk/run

10 supermans

10 situps

10 minute walk run

10 superman

10 situps

Lose Weight and Gain Energy

Tip #7: Tweak your metabolism

Weight loss plateaus have many causes. If you have ruled out under eating (which triggers fat storage) and excessive stress (which releases cortisol, inhibiting fat loss), you metabolism could just need a workout of its own. Working out harder and eating more - while keeping the overall balance the same - could improve your ability to break down food.

WOD 09/21/2009

AFAP

6 sets

10 thrusters #95

10 pull ups

400 meter run

Healthy Focus/WOD 09/21/2009

25 minute walk/run

If you have only been walking, up that pace for at least one minute every five minutes. If you are ready for a light jog, every five minutes increase your speed to a light jog.

Lose Weight and Gain Energy

Tip #6: Choose fruits with fewer carbs.

Fruits pack healthier carbs than cookies do, but not all fruits are created equal. Sure, most dried fruits are good for you, but they offer relatively few nutrients for the carbs in each. When possible, opt for blackberries, raspberries, and papaya, which are loaded with fiber and other powerful nutrients and carry far fewer carbs per serving.

WOD 09/20/2009

AFAP

4 sets

5 pull ups (jumping pull ups will work too!)

10 push ups

20 mountain climbers

25 bicycles

30 alternating lunges

Healthy Focus/WOD 09/20/2009

4 sets

20 Alternating rear lunges

20 Bird dogs (hold each extension for a minimum of 5 seconds)

20 push ups (once again; either wall pushups, from your knees or on your toes)

20 bicycles

Take a one minute break and repeat set.

Pointer: Remember on the pushups, abs and glutes need to be tight through the entire exercise.

Lose Weight and Gain Energy

Tip #5: Lose meat, and lose weight

You can lose weight on a vegetarian diet. Just don't pig out on chocolate raisins, pastries, and cheese fries. A healthy vegetarian diet includes high fiber, low calorie density food such as beans and broccoli. These foods make you feel fuller faster. You might consider a partially vegetarian diet including low fat dairy, eggs, and fish to maintain protein intake without packing on saturated fat and calories.

Healthy Focus/WOD 09/19/2009

Keeping with leg, core strength, and the walk run complete the following sets AFAP:

10 Air Squats

2 minutes walk/ run

15 Air Squats

2 minutes walk/ run

20 Air Squats

2 Minutes walk/ run

25 Air Squats

4 minutes walk /run

25 Air Squats

2 minutes walk/ run

20 Air squats

2 minutes walk/run

15 Air squats

2 minutes walk/run

10 Air squats

Air Squats: Guess that would be the word of the day! Remember to keep those abdominal muscles tight and when coming up make sure knees are at full extension and those glutes (those butt muscles)are tight. As for how deep you go on the squat? That is on you and your range of motion. Do not go deeper then you can and make sure you stay in a pain free range. When watching the video, those two are full speed. Weight is on the heels not on the toes. Do not let the heels come off the ground. If you need a wall for support when starting, use it!

WOD 09/19/2009

5 K run (3.5 miles)

Record time.

Lose Weight and Gain Energy

Tip #4:

Do not pig out after a workout

Your body needs carbs and protein within 15 minutes of your last rep, but spreading out your eating will make better use of your elevated metabolism. Overloading your fat burning engine can shunt extra calories and fat.

Healthy Focus/ WOD 09/18/2009

REST DAY

Two weeks completed, have we recorded in our food jounals?

WOD 09/18/2009

Rest day

Recover from yesterdays heavy day. If you missed a work out last week, make it up today.

Healthy Focus /WOD 09/17/2009

AFAP
2 sets
10 Supermans (alternating opposite arm and leg)
20 Push ups / wall pushups
30 rows single arm rows with light resistance (15 right arm, 15 left arm)


Hold each superman for 3-10 seconds building to a 20 second hold.

WOD 09/17/2009

Heavy Day

With the philosophy of continuing to mix up the work outs, I am adding a heavy day into the mix of workouts. This will not be very often but will occur occasionally.

The work out today will be:

Deadlifts
6 sets of 5 repetitions at your maximum effort

I would start off with a warm up of one or two sets of about 50% of the weight you are expecting to lift. You lifts should be very difficult as you reach the fifth repetition. Record you lift weight for each set you complete on the comment list.

Lose Weight and Gain Energy

#3 Stop post work food cravings

Worker bees eat lunch between noon and 1:00 p.m., but dinner might not come until 8 at night. A snack in between will blunt cravings and allow for a sensible dinner without the junk-food binge. The best advice is to eat better earlier in the day, but don't gorge, and take advantage of a mid afternoon break to down a quick snack. Good choices include some protein, such as a yogurt, and apple with a thin layer of peanut butter, or some string cheese.

Children Who Get Flu Vaccine Have Three Times Risk Of Hospitalization For Flu

The above headline comes from Science Daily on May 20, 2009. The ensuing article reports on research presented at the International Conference of the American Thoracic Society that stated that children who get the flu vaccine are more at risk for hospitalization than those children who do not.

In this study researchers followed 263 children ages 6 months to 18 years, who were evaluated at the Mayo Clinic and had laboratory-confirmed influenza between 1996 to 2006. The researchers determined who received the flu vaccine and who did not. They then looked at their asthma status and who did and did not require hospitalization. The records were reviewed for each child with influenza-related illness to see if they had the flu vaccination preceding the illness and if they required hospitalization during that illness.

The researchers found that children who had received the flu vaccine had three times the risk of hospitalization, as compared to children who had not received the vaccine.

Avni Joshi, M.D., of the Mayo Clinic in Rochester, MN, responded in the Science Daily article by noting, "The concerns that vaccination may be associated with asthma exacerbations have been disproved with multiple studies in the past, but the vaccine's effectiveness has not been well-established." Dr. Joshi, continued, "This study was aimed at evaluating the effectiveness of the TIV (vaccine) in children overall, as well as the children with asthma, to prevent influenza-related hospitalization." He continued by explaining that this study does not mean that the cause of the hospitalizations was the vaccine, "While these findings do raise questions about the efficacy of the vaccine, they do not in fact implicate it as a cause of hospitalizations."

WOD 09/16/2009

AFAP

4 rounds

10 pull ups

20 push ups

30 sit ups

40 air squats

one minute jump rope

one minute rest

Make sure you get the whole minute rest before starting second, third and fourth sets. Remember to modify if needed, jumping pullups or pushup on the knees. Whatever you need to do to get through. If you need to pull behind those legs to get up on the sit ups, do it! Those abs will still be contracting, working, and you will be burning calories. Record time of each set and total time.

Healthy Focus / WOD 09/16/2009

25 minute walk

Record distance

Lose Weight and Gain Energy

#2 Eat from a small plate
According to research, we suffer from "unit bias," which means we tend to be satisfied based on what's served to us, regardless of portion size. Take advantage of this, and start small: One or two small plates per person may do the same to satisfy body and brain as that 18- ounce T-bone.

Lose Weight and Gain Energy

Packing a few extra pounds can make you feel lethargic and put stress on your joints, making it hard to find the energy to exercise. If you could stand to lose a few, here are ten tips to help you get started.

1. Slow down to lose weight
Wolfing down food can sabotage your weight loss efforts. A study at the University o f Rhode Island found that slow eaters consume about 67 fewer calories per meal, which suggest that you could potentially cut 201 calories out of your day. Start with a salad or light side dish before moving to the main course. This will give your appetite time to catch up.

In the next nine days I will share another nine tips!!!

Healthy Focus /WOD 09/15/2009

AFAP
2 sets
30 rear lunges alternating legs
30 step ups
30 rear lunges alternating legs
30 step ups

Following two sets a 10 minute walk.

For the step ups you can walk up stairs or even just walk up one step and then down one step 3o times.

WOD 09/15/2009

AFAP
21-15-9 reps

Deadlifts #225
Handstand pushups

This workout is done as 3 sets, the first is 21 reps of both the exercises, right to the second set of 15 reps and finishing up with 9 reps of each.

Remember you can always modify, be sure to note how you do that modification for next time you may be able to increase resistance.  Example of a modification would be deadlifts with 125 pounds or instead of doing handstand push ups, you could do pushups or pushups with your feet elevated or even push presses.

Hormone Shortage

When your thyroid gland doesn't pump out enough of is its namesake hormone, your metabolism is forced to downshift. This is called hypothyroidism, and it slows almost every metabolic process. Lethargy and weight gain are two of the most common symptoms, but a definitive diagnosis requires a blood test of your thyroid-stimulating hormone.

WOD 09/14/2009

AFAP

5 sets of 10 repetitions of each

Wall Ball (#25 pound ball)
Pull Ups
Push ups

A cheap fix for the wall ball, flatten a basketball, fill it with 25 pounds of sand and then duck tape it, works great!

Healthy Focus/ WOD 09/14/2009

25 minute walk/run

Walk/run means walk but if you can run (light jog) for part of the walk, do it! Even a 30 second or one minute effort greater then then walk will be beneficial.

Smoking cessation

Smoking tends to rev up your metabolism. The likely reason: Your body is forced to expand extra energy trying to detoxify itself from the chemicals. Unfortunately, this is a big part of why people experience weight gain after quitting. To help offset the metabolic dip, try exercising and chewing a combination of Nicorette and jot gums. Research reported in the American Journal of Clinical Nutrition found that men who chewed nicotine gum (2mg) spiked with 100 mg caffeine experienced a 10% increase in metabolism.

WOD 09/13/2009

Rest Day

Heathy Focus / WOD 09/13/2009

Happy Sunday - Rest day

If you missed one of the previous WOD's, utilize today to make that day up.

Motivation

Don't eye the top of the ladder, eye the next rung.

General Colin Powell

Drug Therepy

It is one of the ironies of antidepressants: They boost a person's spirits while depressing their metabolism. Even though the brain-body mechanism is still a mystery, a study review by German researchers identified the mood meds most likely to cause this side affect. These include: Aventyl (nortiptyline), Paxil (paraxetine), and Remeron (mirtazapine). If one of these are prescribed to you ask your doctor about a possible switch to Wellbutrin (butropion), which can actually raise your metabolism.

This suggestion came from Men's Health Magazine. Although I posted earlier in the week I was going to offer these suggestions; with some thought, this will be the last time. I am not a big proponent of the use of drugs and do not wat to promote this use on this blogpage. I believe many time this is a cover up for a more underlining problem that can be addressed and treated with other measures.

I'll share some of those suggestions in future posts.

WOD / Healthy Focus 09/12/2009

AFAP

2 rounds

10 Push-ups / or wall push ups
20 Air Squats
30 Bird dogs (15 right/ 15 left)

New from WEight Watchers - Prepackage Cheeses

New from Weight Watchers ~ Prepackage Cheeses 

Available in (8) eight varieties, all of the cheeses provide a delicious, convenient option to higher calorie, regular cheese. The best part is these great tasting products all have a POINTS value of either 1 or 2 per serving.

Visit WeightWatchers.com/cheese for more information.

WOD 09/12/2009

Power Test

5 minutes
KB #35 Clean and press
As many reps as possible.

KB must hit the ground and then arm at full extension over head. You can partition the lifts anyway you desire. Example, left arm 10, right arm 10, left arm 9, right arm 9, etc.

Five minutes of effort at your maximum.

Record total repetitions

Motivation

"Set your goals high and don't stop until you get there." ~ Bo Jackson

Missed Meals

Severe calorie restriction create a biological billboard that says, We're starving here! Your body responds by slowing your metabolism in order to hold on to existing energy stores. Whats more, if the food shortage continues, you will begin burning fat and muscle tissue, which will further lower your metobolic rate. If you are skipping meals because you want to look leaner in no time, temporarily reduce your daily carbohydrate intake to below 50 grams , but with our eating less than 2000 calories.

These numbers are based on the average male. Before getting crazy with calorie counts, continue to record your food intake and lets determine a baseline for what you need.

WOD 09/11/2009

AFAP

4 rounds

5 handstand pushups

10 pullups

15 clean and press #35 KB (right and left sides)

20 supermans

25 situps