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