Weekend Workout 5/27/16

In honor of the new X-Men Apocalypse movie, here is your weekend workout!  Brought to you by the awesome WOD-RX!

https://scontent.xx.fbcdn.net/v/t1.0-9/11139768_925954924164004_953628025564862031_n.jpg?oh=2c47367a8a957dbfd529c16d2b354d36&oe=57C7EA86

 

The Night Crawler:

3 Rounds

25 Push-UPs / 5 Burpees

3 Rounds

25 Squats / 25 Jumping Jacks

6 – 10 Second Sprints

 

The Magneto:

4 Rounds

25 Push-Ups / 8 Burpees

3 Rounds

25 Squats / 45 Jumping Jacks

8 – 10 Second Sprints

 

The Apocalypse:

5 Rounds

30 Push-Ups / 12 Burpees

5 Rounds

30 Squats / 75 Jumping Jacks

10 – 10 Second Sprints

 

Weekend Workout 5/20/16

These workouts are great examples of quick sets that test your whole body.  Each exercise is a core movement that will gauge your strength, endurance, and will power.  Being able to move your own body effectively is a major step on the road to your own fitness.  If you’re a beginner, start with 3 sets and then add a set every week to gain some total body functionality!  Brought to you by WOD-RX!

Wod-Rx1

 

The Alien:

alien

Repeat 3 times

10 Pull ups

20 Squats

20 Push ups

30 Jumping Jacks

10 Burpees

 

The Predator:

predator

Repeat 5 times

10 Pull ups

20 Squats

20 Push ups

30 Jumping Jacks

10 Burpees

 

The Terminator:

terminator

Repeat 7 times

10 Pull ups

20 Squats

20 Push ups

30 Jumping Jacks

10 Burpees

 

 

5 Tips to Cheat Like a Rockstar

Cheat meals are a blessing and a curse.  Some plans advise us to steer clear of indulgence, while others embrace the concept of the occasional delight.  I have done it both ways.  Being so strict that I drove myself crazy never gave me the complete satisfaction that total body health and fitness is supposed to.  I found that cheat meals can offer the brain a quick “recharge” and allow you to enjoy yourself from time to time.  On a strict diet, we can become discontent with ourselves.  We feel trapped by a totalitarian food regime and that any deviation from the plan will derail all the progress we have made.

I believe in the 80/20 rule.  If you do the right thing 80% of the time, then the other 20% will not ruin all your hard work.  We have to learn to stop punishing ourselves for little deviations from the track we’re on.  Once we start to perceive a positive correlation between food and our bodies, we can truly enjoy the awesomeness provided by quality nutrition.

cheat day

Here are 5 easy tips that can help you on your cheat journey:

1.Hold on to your sanity.

Take small steps to achieve your nutrition goals.  Don’t cut every “bad” thing out of your diet immediately.  You can throw your body and brain into shock and decrease your chances of continuing.  Decrease your consumption of naughty indulgences over a months time so you can acclimate your brain to the new habits!

2.Make your cheats work for you.

Planning your cheat meals on weekends, particularly after a workout, is the best time that I have found to properly reward my good behavior throughout the week.  When you eat sweets after an intense training session, your body utilizes as fuel to repair your depleted muscles instead of railroading the excess sugar to your fat supply stations.

3.Use cheats as a motivation – not a punishment. (Rewards!)

Saving cheat meals or sweets until the end of your week gives you something to look forward too!  Train your mind to think of these meals as a reward for all your hard work instead of a shameful act that you can’t tell your mother about.  This will give food a positive association in your brain and give you an extra boost of motivation when things get tough.  Mark it on your calendar if you need to!

4.Create a positive idea of food and relax!

Planning and prepping your meals can become tedious from time to time.  But if you work hard and stay consistent most of the time then you can enjoy the fruits of your labor while having a good meal now and then.  Don’t feel bad about going out to dinner with friends or munching on popcorn at the occasional movie!  A diet deviation won’t kill you.  It is when bad foods become the standard that you slide down a slippery slope towards unhappiness.

5.Enjoy life and enjoy your diet.

Always enjoy yourself.  With the right goal, plan, and consistent hard work you can navigate the pitfalls of life without issue.  As you become more comfortable with your body and mental resolve, the minutia of the diet details will be less relevant.  Attempt to have fun with your fitness and stop giving yourself such a hard time!

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Slump City: Stuck in Our Own Misery

How often do we get amped up to make big changes and fix our flaws for good? How many times have we decided that we will break free of our bad habits and achieve the happiness of our dreams? The number, in my experience, is incalculable. Typically, I move strong, full speed ahead, for a week or two. My discipline is on point and nothing gets in the way of my well thought out plan of success. Then I give in to a banned temptation or I indulge one of my vices.

The mental twists return in full force and, before I know it, I am repeating the same errors that I recently repented against. I find myself searching over and over again for the strength to bypass my hardwired laziness, negative outlook, and deeply ingrained self-sabotaging behavior. Where did I go wrong?

Like most humans, I suffer from being too hard on myself. I also tend to bite off way more then I can chew when it comes to changing my behaviors. I make great progress then the weight of my challenge becomes too much for my will to bear and I buckle. Like concrete, one crack quickly leads to another fissure that ripples through the foundation. Once I give in to one vice, it becomes so much easier to allow another slip until I am right back at square one.

I was a “dry drunk”, as they say. I had to come to terms with my flawed thinking and make a decision to do something about it.

I call this “slump city”. I get to a state of stalemate. I know I need to get back on the horse but each day that goes by the horse gets taller and the saddle becomes harder to reach. I begin to loathe myself for giving in and the shame of my decisions keeps me grounded in misery. I want to achieve my dreams but I can’t bring my butt off the couch.

In order to break the cycle of shame, we must accept our current situation. We have to be completely honest with ourselves about what we want and what needs to be done to get there. Everyone makes mistakes and that is okay. It’s time to stop crying and rolling in our pain.  The cure is Action. The only way to complete a journey is to put our heads down, focus, and take a step forward. Each step builds on the one before until we look up and see our destination in sight.

Every time that I get depressed or stunted it is always because of inaction.  I let my outside circumstances take president over my spiritual serenity.  I get overwhelmed by my job, my house projects, my relationship, or my family issues.  This pushes me into a shock like state where I feel incapable of completing the tasks at hand.  It is so much easier to curl up in the bed, put on a t.v. show and pretend that my problems will melt away.  This always leads to a building of tension.  A rational person would prioritize the issues and work through them systematically like a “to-do” list or ask someone for a little help. Unfortunately, I am far from rational and I require a significant amount of emotional pain before I make a move.

I went through this slump for a few weeks this past month.  I didn’t want to post anything, workout, go to work, eat right, or deal with my problems.  I made excuses for each one of my crappy behaviors and it was absolutely miserable. My selfishness had caused me to neglect my responsibilities and obligations.  I was a “dry drunk”, as they say.  I had to come to terms with my flawed thinking and make a decision to do something about it.

The turning point is when I asked for help.  I prayed for guidance in my life, called someone with an objective opinion, and tried to help someone else like me.  I got out of my own skin and remembered how amazing my life is today compared to how it was two years ago.  Once I finally started doing the work required of me, my mental road blocks began to disintegrate.  Through action, I was able to combat fear, remorse, resentment, selfishness, dishonesty, and pain.

This can be true for anyone, even if you’re not an alcoholic or drug addict.  Don’t be too afraid or too proud to ask for help, from God or another human being, because we all need a hand fighting our demons.  Start taking some steps towards a better life by actually working through the plan that you have set.  Most importantly, be grateful for the life you have now and the opportunity you have been given to be the best you possible.  Live your life with love and fulfillment.  When you get into Slump City, remember stop sulking and start working.  You will be back to normal in no time!

Wreck It Weekend 5/14/2016

Another week down!  Lets see what were made of this weekend.  We’re going to get down and dirty with the bad guys this weekend.  Enjoy the pain with this villain themed crush session!  This challenge is brought to you by WOD-RX.  Check out their sweet selection of fitness gear on their Facebook pageWod-Rx1

 

The Sabertooth:

sabertooth

10/5 second Sprints – 30 second jog in-between

60 Scissor Jumps – Jump in place while switching which leg lands in front

40 Side Step Squats – Lung sideways and squat low

40 Close Grip Pushup

40 Wide Grip Pushup

30 Pull-ups

1:00 Minute Reverse Planks – Sit on a mat and raise your legs off the ground while leaning back.  Keep your hands above your head and hold.

 

The Magneto:

magneto

15/6 second Sprints – 30 second jog in-between

90 Scissor Jumps – Jump in place while switching which leg lands in front

60 Side Step Squats – Lung sideways and squat low

60 Close Grip Pushup

60 Wide Grip Pushup

45 Pull-ups

2:00 Minute Reverse Planks – Sit on a mat and raise your legs off the ground while leaning back.  Keep your hands above your head and hold.

 

The Venom:

venom

20/7 second Sprints – 30 second jog inbetween

120 Scissor Jumps – Jump in place while switching which leg lands in front

75 Side Step Squats – Lung sideways and squat low

75 Close Grip Pushup

75 Wide Grip Pushup

65 Pull-ups

3:00 Minute Reverse Planks – Sit on a mat and raise your legs off the ground while leaning back.  Keep your hands above your head and hold.

 

 

 

Wreck It Weekend 5/05/16

In honor of the new Captain America Civil War movie, here is a sweet and intense challenge weekend.  Enjoy and crush to your heart’s content! Brought to you, as always, by WOD-RX.  Get some!

Wod-Rx1

 

The Spiderman:  

spider man

2o Slow Pull-ups (2 seconds up/2 seconds down)

30 Slow Push-ups (2 seconds up/2 seconds down)

40 Pause Squats (stop at the bottom then drive up)

50 Squat Jumps

60 Outside Mountain Climbers (Bring your knee outside your body, instead of down the middle, to touch the elbow)

70 Jumping Jacks

 

The Black Panther: 

black panther

30 Slow Pull-ups (2 seconds up/2 seconds down)

40 Slow Push-ups (2 seconds up/2 seconds down)

50 Pause Squats (stop at the bottom then drive up)

60 Leap Frogs

80 Outside Mountain Climbers (Bring your knee outside your body, instead of down the middle, to touch the elbow)

20 Burpees

 

The Captain:

captain

50 Slow Pull-ups (2 seconds up/2 seconds down)

50 Slow Push-ups (2 seconds up/2 seconds down)

60 Pause Squats (stop at the bottom then drive up)

60 Squat Jumps

100 Outside Mountain Climbers (Bring your knee outside your body, instead of down the middle, to touch the elbow)

40 Burpees

 

Break these into sets by mixing a few exercises together and then resting in-between.  Good Luck!

Live by this quote from Captain America:  “I could do this ALL DAY.”
Onnit Labs