Warm up: Tabata Thrusters x 5 rounds
W.O.D.
"Team Quest"
100 Push ups
50 Turkish Get ups
100 Squats
50 Burpees
100 Sit ups
500 Jump ropes
100 Medicine Ball Crunch and Toss
Showing posts with label training. Show all posts
Showing posts with label training. Show all posts
Tuesday, May 12, 2009
Wednesday, April 8, 2009
W.O.D. April 8th, 2009
Warm up: Team Relay!
Inch Worm down and back
Bear Crawl down and back
Squat Jump down and back
Wheelbarrow down and back
Crab Crawl down and back
"Dirty 30"
Box Jumps x 30
DB Swings x 30
Lunges x 30
Push ups x 30
Jumping jax x 30
Leg Raises x 30
Jump Squats x 30
Push Press x 30
Ball Slams x 30
Burpees x 30
"What would you attempt if you knew you could not fail?"
Thursday, March 5, 2009
W.O.D. March 5th, 2009
Warm up: Tabata Jump rope & 250m row
W.O.D.
"Doo-a-Ditty"
5 Rounds
30 Wall Balls
30 Stage Jumps
A Lisa sandwich...
Monday, March 2, 2009
W.O.D. March 2nd, 2009
Well, everyone gave an awesome effort on Saturday, very impressive!
The start of another camp is upon us...Let's keep it up.
I figured we should start with something nice and simple..
Warm up: Burpees and Ball Slams
The start of another camp is upon us...Let's keep it up.
I figured we should start with something nice and simple..
Warm up: Burpees and Ball Slams
W.O.D.
"Cara"
4 Rounds for time:
50 Squats
Dumbbell Push Press x 20 reps
"Don't go to the grave with life unused." -- Bobby Bowden
Wow! Look at Sandy go!
Tuesday, December 2, 2008
4 Tips for a Fat Free Body during the Hollidays
We all know the holidays can be busy. However, don't let yourself get caught in the trap of not training to make more time for holiday errands or events. It is a big mistake to risk losing the lean muscle mass and strength that you have worked so hard to build and maintain. Why you ask? Losing lean muscle mass will cause your resting metabolic rate to drop, which accounts for the vast majority (about 60-75%) of your total daily calorie burning. This means that everyday you will be burning less and less calories which will put you at a much greater risk of putting on ugly, extra body fat during over the holidays. additionally, losing strength will mean that the next time you start to work out your performance will be below par and you’ll get smacked in the face with that ugly word that no one ever wants to encounter when it comes to their training: regression! Furthermore, there are many simple ways to maintain or increase the number of calories you burn per day, both from exercise and from your normal daily activities, to stay fat-free this holiday season. Use the strategies we've listed below to maintain and/or increase your current amount of lean muscle mass and maximize your daily calorie burn to best protect yourself against the deadly holiday bloat
1.) Perform at least one "full blast" strength training session per week
Research has shown that only a single strength training workout per week during times when you cannot train as frequently as you normally do is an effective way to maintain your current levels of strength and lean muscle mass. So, to best maintain your strength and lean muscle mass, shoot for at least one good strength training workout per week to stay buff during the holidays and to prevent unwanted regressions in fitness. To best prevent fat gain, aim for three total body strength workouts per week. To maximize fat burning, perform three total body strength workouts per week and also perform three cardio interval workouts per week on non strength-training days.
2.) Hit Your Totals
Your body is a moron. In other words, it cannot differentiate between 100 push-ups performed in a row versus 100 total push-ups performed throughout the day. When you honestly cannot find a five to 20-minute time slot to complete an effective total body workout, look for hidden chunks of time during the day to get in a certain number of daily repetitions for a certain number of exercises that work your entire body. Got a few free minutes from now until you need to take the turkey out of the oven? Then, bang out 10 push-ups, 10 rows, and 20 squats. Using this method throughout the day will lead to big numbers by the end of the day that will burn the same amount of calories in addition to creating similar muscle building effects as if you did all of the exercises at once during a single workout.
It is important to remember that this “Hit Your Totals” routine is merely a "plan B" option to the ideal 20-minute interval training workouts which are scientifically proven to burn nine times more fat than ordinary exercise.
3.) Rage Against The Machines
Machines have made us an incredibly out of shape and overweight society. This holiday season make it a point to not use them! Now I don’t mean to say that you shouldn’t drive to the mall during the holidays. However, when you get to the mall, park furthest away from the entrance so you can do more walking to get inside (and avoid waiting for a spot). Avoid using elevators and escalators and opt for the stairs; all those steps do add up. Instead of having your naughty kids carry the bags, burn more calories by carrying the bags yourself. Stay on your feet as much as possible and resist the temptation to let a robot or machine do the work for you.
4.) Engage in more outdoor holiday activities
I have been in some pretty incredible snowball fights in my day. Though I was always having a blast while pelting my friends behind cleverly built snow forts, I was never aware of how exhausting a good snowball fight can truly be until I came indoors afterwards. My snowsuit was soaked with sweat and I had spent the last 30 minutes or so in total calorie burning, adrenaline pumping mode. Talk about an awesome way to burn calories without even thinking about it! Get outdoors this holidays season, shovel off a frozen surface and have a game of pond hockey. Once again, all these calories burned, here and there truly do add up and could make a difference between you fitting in your pants or ripping your pants by the time the clock strikes midnight this New Year!
1.) Perform at least one "full blast" strength training session per week
Research has shown that only a single strength training workout per week during times when you cannot train as frequently as you normally do is an effective way to maintain your current levels of strength and lean muscle mass. So, to best maintain your strength and lean muscle mass, shoot for at least one good strength training workout per week to stay buff during the holidays and to prevent unwanted regressions in fitness. To best prevent fat gain, aim for three total body strength workouts per week. To maximize fat burning, perform three total body strength workouts per week and also perform three cardio interval workouts per week on non strength-training days.
2.) Hit Your Totals
Your body is a moron. In other words, it cannot differentiate between 100 push-ups performed in a row versus 100 total push-ups performed throughout the day. When you honestly cannot find a five to 20-minute time slot to complete an effective total body workout, look for hidden chunks of time during the day to get in a certain number of daily repetitions for a certain number of exercises that work your entire body. Got a few free minutes from now until you need to take the turkey out of the oven? Then, bang out 10 push-ups, 10 rows, and 20 squats. Using this method throughout the day will lead to big numbers by the end of the day that will burn the same amount of calories in addition to creating similar muscle building effects as if you did all of the exercises at once during a single workout.
It is important to remember that this “Hit Your Totals” routine is merely a "plan B" option to the ideal 20-minute interval training workouts which are scientifically proven to burn nine times more fat than ordinary exercise.
3.) Rage Against The Machines
Machines have made us an incredibly out of shape and overweight society. This holiday season make it a point to not use them! Now I don’t mean to say that you shouldn’t drive to the mall during the holidays. However, when you get to the mall, park furthest away from the entrance so you can do more walking to get inside (and avoid waiting for a spot). Avoid using elevators and escalators and opt for the stairs; all those steps do add up. Instead of having your naughty kids carry the bags, burn more calories by carrying the bags yourself. Stay on your feet as much as possible and resist the temptation to let a robot or machine do the work for you.
4.) Engage in more outdoor holiday activities
I have been in some pretty incredible snowball fights in my day. Though I was always having a blast while pelting my friends behind cleverly built snow forts, I was never aware of how exhausting a good snowball fight can truly be until I came indoors afterwards. My snowsuit was soaked with sweat and I had spent the last 30 minutes or so in total calorie burning, adrenaline pumping mode. Talk about an awesome way to burn calories without even thinking about it! Get outdoors this holidays season, shovel off a frozen surface and have a game of pond hockey. Once again, all these calories burned, here and there truly do add up and could make a difference between you fitting in your pants or ripping your pants by the time the clock strikes midnight this New Year!
Wednesday, November 26, 2008
How To Use Your Christmas Turkey To Create Delicious Fat Blasting Meals
It’s getting close to that time of year again, when that big old bird comes out of the oven for Christmas Dinner. People tend to associate Christmas dinner with sinful excess and extra holiday weight gain. Now you can blame stuffing, mashed potatoes with loads of butter and gravy, and all the deserts for that, but leave the protein rich turkey out of it! After all, turkey is packed with lean protein that simultaneously elevates metabolism and promotes fat burning and lean muscle growth. It is also a lean protein source, meaning there is very little fat in it, as long as you don't eat the skin.
Protein is the only macronutrient responsible for building and repairing your body’s tissues (fat and carbs simply provide energy). More specifically, regular protein intake is vital in speeding up the repair of muscle damage from high-intensity activities like strength training and cardio interval training. In addition, adequate protein intake every two to four hours is essential in maintaining your current levels of lean muscle mass. This is important because the more muscle you have the larger your metabolic engine, thus the more calories (and fat) you burn on a daily basis since muscle requires lot of energy to sustain itself. Protein is also the least likely macronutrient to be stored as body fat and the mere act of digesting protein burns more than double the energy to digest than carbohydrates and fat. So, if there is any food choice that you can truly get away with overeating this holiday season, turkey is the one.
Another benefit to eating turkey is that it is easy to prepare in bulk and thus will save you much needed time in meal planning and preparation during the holiday season. You can roast a big old turkey and then have tons of meal options for days. Just think of what you can do with all those Christmas leftovers! To inspire your turkey eating efforts we’ve put together some awesome lean body recipes that you can create with turkey as your lean protein foundation.
Now you are armed and ready to eat for a lean body before your Christmas shopping has even started!
Turkey Salad
Ingredients:
- 6-8 oz. Turkey Breast chopped into small cubes
- 1⁄4 red bell pepper
- 1⁄4 green bell pepper
- 1⁄4 red onion
- 2 Tbsp canola or olive oil mayo
Directions:
Mix all ingredients together and enjoy over a bed of greens.
Makes one male serving and two female servings.
Turkey Cranberry Cream Cheese Roll-up
Ingredients:
- 6-8 oz. Sliced Turkey
- 1 Tbsp Fat Free Cream Cheese
- 1 Tbsp Dried Cranberries 1⁄2 Clove of Roasted Garlic Salt and Pepper to taste
- 2 Whole Grain Tortillas
Directions:
Soak cranberries in water for 20 minutes or microwave until soft if you are short on time. Mash the 1⁄2 clove of garlic. Mix cranberries, garlic, and cream cheese. Add salt and pepper to taste. Spread the mixture into the inside of the tortilla(s). Add turkey breast. Fold up sides, roll up, and enjoy!
Makes one male serving and two female servings.
Turkey Medallions With Cranberry Glaze
Turkey Medallions:
- 6-8 oz. Turkey
- Non-stick spray Turkey Seasoning
Cut Turkey Breasts into small medallions, sprinkle lightly with seasoning. Reheat in a pan sprayed with non-stick oil on medium heat until lightly browned on both sides. Drip Cranberry glaze (below) over the medallions.
Cranberry Glaze:
- 1 Cups Dry white wine
- Turkey or chicken stock, as needed
- 1 1⁄2 Cups Dried cranberries
- 1⁄4 Cup of Pine nuts, toasted
- Pinch of Salt
Add 1⁄2 cup of white wine and 1⁄2 cup of turkey stock to pan. Add other 1⁄2 cup of turkey stock, cranberries, pine nuts and pinch of salt. Cook over medium heat until reduced in volume by half, about 4 cups.
Makes one male serving and two female servings.
Turkey Shepherds Pie
Ingredients:
- 2 cups cubed cooked turkey
- 3⁄4 cup turkey gravy
- 1 small can whole kernel corn
- drained 1 cup of chicken stock
- 1 cup of water
- 3 cups steamed cauliflower
- 2 cups celery, chopped 2 carrots
- chopped 1 onion chopped 2 cloves garlic
- minced 1 bell pepper, any color
- chopped Salt and pepper
Directions:
Preheat the oven to 325 degrees. First you must make the gravy. Take the garlic, 1 cup of celery, carrots, onion, bell pepper, chicken stock, water, vegetables, salt and pepper to taste. Add to a pot, boil until vegetables are soft and blend in a blender or food processor.
Next, you will take the steamed cauliflower and mash it, or place it in a food processor until the consistency is like that of mashed potatoes.
Next, in a baking dish, layer the turkey, gravy, corn, remaining celery and mashed cauliflower. Bake, uncovered at 325 degrees for 45-50 minutes.
Makes 2 male servings and one female serving.
Turkey Florentine
Ingredients:
- 1 (10 ounce) package frozen chopped spinach
- 2 tablespoons smart butter
- 1 cup cooked whole grain fettuccine
- 2 cups diced, cooked turkey
- 1 cup turkey or chicken stock 1
- (8 ounce) package fat free sour cream and onion dip
- 1⁄2 teaspoon onion salt
- 2 tablespoons grated Parmesan cheese
- Non-stick cooking spray
Directions:
Cook spinach according to directions; drain. Stir in smart butter. Place noodles in a non-stick sprayed baking dish; top with spinach. Combine turkey, stock, onion dip and onion salt and spoon over spinach. Sprinkle with Parmesan. Bake, uncovered, at 325 degrees F for 25 minutes or until bubbly.
Turkey Green Bean Casserole
Ingredients:
- 1 bag of frozen green beans
- 6-8 oz. of cubed cooked turkey breast
- 1 can of organic cream of mushroom soup
- 2 cups Kraft all natural fat free cheese
- Salt and Pepper to taste
Directions:
Preheat oven to 350 degrees. Mix all ingredients into a casserole dish and bake for about 30 minutes or until completely hot. Makes one male serving and two female servings.
Protein is the only macronutrient responsible for building and repairing your body’s tissues (fat and carbs simply provide energy). More specifically, regular protein intake is vital in speeding up the repair of muscle damage from high-intensity activities like strength training and cardio interval training. In addition, adequate protein intake every two to four hours is essential in maintaining your current levels of lean muscle mass. This is important because the more muscle you have the larger your metabolic engine, thus the more calories (and fat) you burn on a daily basis since muscle requires lot of energy to sustain itself. Protein is also the least likely macronutrient to be stored as body fat and the mere act of digesting protein burns more than double the energy to digest than carbohydrates and fat. So, if there is any food choice that you can truly get away with overeating this holiday season, turkey is the one.
Another benefit to eating turkey is that it is easy to prepare in bulk and thus will save you much needed time in meal planning and preparation during the holiday season. You can roast a big old turkey and then have tons of meal options for days. Just think of what you can do with all those Christmas leftovers! To inspire your turkey eating efforts we’ve put together some awesome lean body recipes that you can create with turkey as your lean protein foundation.
Now you are armed and ready to eat for a lean body before your Christmas shopping has even started!
Turkey Salad
Ingredients:
- 6-8 oz. Turkey Breast chopped into small cubes
- 1⁄4 red bell pepper
- 1⁄4 green bell pepper
- 1⁄4 red onion
- 2 Tbsp canola or olive oil mayo
Directions:
Mix all ingredients together and enjoy over a bed of greens.
Makes one male serving and two female servings.
Turkey Cranberry Cream Cheese Roll-up
Ingredients:
- 6-8 oz. Sliced Turkey
- 1 Tbsp Fat Free Cream Cheese
- 1 Tbsp Dried Cranberries 1⁄2 Clove of Roasted Garlic Salt and Pepper to taste
- 2 Whole Grain Tortillas
Directions:
Soak cranberries in water for 20 minutes or microwave until soft if you are short on time. Mash the 1⁄2 clove of garlic. Mix cranberries, garlic, and cream cheese. Add salt and pepper to taste. Spread the mixture into the inside of the tortilla(s). Add turkey breast. Fold up sides, roll up, and enjoy!
Makes one male serving and two female servings.
Turkey Medallions With Cranberry Glaze
Turkey Medallions:
- 6-8 oz. Turkey
- Non-stick spray Turkey Seasoning
Cut Turkey Breasts into small medallions, sprinkle lightly with seasoning. Reheat in a pan sprayed with non-stick oil on medium heat until lightly browned on both sides. Drip Cranberry glaze (below) over the medallions.
Cranberry Glaze:
- 1 Cups Dry white wine
- Turkey or chicken stock, as needed
- 1 1⁄2 Cups Dried cranberries
- 1⁄4 Cup of Pine nuts, toasted
- Pinch of Salt
Add 1⁄2 cup of white wine and 1⁄2 cup of turkey stock to pan. Add other 1⁄2 cup of turkey stock, cranberries, pine nuts and pinch of salt. Cook over medium heat until reduced in volume by half, about 4 cups.
Makes one male serving and two female servings.
Turkey Shepherds Pie
Ingredients:
- 2 cups cubed cooked turkey
- 3⁄4 cup turkey gravy
- 1 small can whole kernel corn
- drained 1 cup of chicken stock
- 1 cup of water
- 3 cups steamed cauliflower
- 2 cups celery, chopped 2 carrots
- chopped 1 onion chopped 2 cloves garlic
- minced 1 bell pepper, any color
- chopped Salt and pepper
Directions:
Preheat the oven to 325 degrees. First you must make the gravy. Take the garlic, 1 cup of celery, carrots, onion, bell pepper, chicken stock, water, vegetables, salt and pepper to taste. Add to a pot, boil until vegetables are soft and blend in a blender or food processor.
Next, you will take the steamed cauliflower and mash it, or place it in a food processor until the consistency is like that of mashed potatoes.
Next, in a baking dish, layer the turkey, gravy, corn, remaining celery and mashed cauliflower. Bake, uncovered at 325 degrees for 45-50 minutes.
Makes 2 male servings and one female serving.
Turkey Florentine
Ingredients:
- 1 (10 ounce) package frozen chopped spinach
- 2 tablespoons smart butter
- 1 cup cooked whole grain fettuccine
- 2 cups diced, cooked turkey
- 1 cup turkey or chicken stock 1
- (8 ounce) package fat free sour cream and onion dip
- 1⁄2 teaspoon onion salt
- 2 tablespoons grated Parmesan cheese
- Non-stick cooking spray
Directions:
Cook spinach according to directions; drain. Stir in smart butter. Place noodles in a non-stick sprayed baking dish; top with spinach. Combine turkey, stock, onion dip and onion salt and spoon over spinach. Sprinkle with Parmesan. Bake, uncovered, at 325 degrees F for 25 minutes or until bubbly.
Turkey Green Bean Casserole
Ingredients:
- 1 bag of frozen green beans
- 6-8 oz. of cubed cooked turkey breast
- 1 can of organic cream of mushroom soup
- 2 cups Kraft all natural fat free cheese
- Salt and Pepper to taste
Directions:
Preheat oven to 350 degrees. Mix all ingredients into a casserole dish and bake for about 30 minutes or until completely hot. Makes one male serving and two female servings.
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