Weekend Workout 6/23/16

Check out this weekend’s workout, inspired by the new Kevin Hart/The Rock comedy, Central Intelligence!  Brought to you by WOD-RX.

Wod-Rx1

The Kevin Hart:

kevin hart

1 Mile Run

50 Kettlebell Swings

50 Body Squats

50 Jump Lunges

40 Wide Pushups

2:00 Planks

 

The Dwayne Johnson:

dwayne

1 Mile Run

50 One Arm Kettle Bell Swings (Each Arm)

75 Wide Set Body Squats

50 Reverse Lunges

25 Regular Push Ups

25 Wide Push Ups

25 Diamond Push Ups

3:00 Planks

 

The “Rock”:

therock

50 Body Squats

50 Narrow Set Body Squats

50 Wide Set Body Squats

75 Clap Push Ups

40 Burpees

75 Kettlebell Swings

4:00 Planks

1.5 Mile Run

Weekend Workout 6/17/16

This is a workout you should put into our mind bank.  It’s great for traveling or if your in a rush.  These are core exercises that will help build strength, endurance, and body movement mastery.  Plus, it is a great way to crack a sweat if you’re short on time.  Brought to you by the great folks at WOD-RX!  P.S. Break out your inner nerd with some Warcraft movie inspiration!

Wod-Rx1

The Lothar:

lothar

(4 Rounds)

25 Push-ups

10 Pull-ups

20 Jump Squats

25 Jumping Jacks

10 Burpees

30 Second Plank

 

The DoomHammer:

realdoom

(4 Rounds)

30 Push-ups

12 Pull-ups

25 Jump Squats

30 Jumping Jacks

10 Burpees

45 Second Plank

 

The Durotan:

durotan

(4 Rounds)

35 Push-ups

15 Pull-ups

35 Jump Squats

40 Jumping Jacks

12 Burpees

1 Minute Plank

Fats: Reality Check

The word FAT elicits some pretty nasty emotions.  We see fat on a nutrition label and instantly become nauseated by the product were holding.  Fat has been demonized by our food industry and cast out as a nutritional pariah for many years.  “Experts” harp on the danger that high fat diets present and lead people towards some fad diet plan that can leave us in a worse position then before.  There is so much confusion surrounding fat and the way it impacts our bodies that is much easier to simply believe the hype and try to cut it out of our lives.  I am here to tell you that fat is not evil.  It does not aim to bloat your body or steal your gains.  It is not attempting to kill you or murder your dreams.  Fat is a very pivotal part of the fitness pie (pardon the pun) that should be utilized to create the healthy body you envision.Healthy-Fats

Lets look at some of the fats that are out there.

Trans Fats:

Like anything, there are good fats and bad fats.  Trans fats fall into the bad category and should be avoided at all costs.  These come from fried foods, processed goodies, and chemically manipulated treats.  These thicken your arteries, cause rapid weight gain, and contribute to many of our diet based diseases.  Avoid those deep fried donuts at every opportunity.

Saturated Fats:

Saturated fat has gotten a bad rap because of its supposed link to heart disease and high blood cholesterol.  Much of the truth has been obscured throughout the years by improper studies or bad information.  Saturated fats actually help to increase HDL Cholesterol (the good stuff).  This helps the body remove cholesterol from the blood and transport it to the liver for processing.  Sat fats also can increase the size of LDL Cholesterol (the bad stuff), which makes it harder for the LDL to breach the arterial wall and cause damage.  As an added bonus, most foods containing saturated fats taste amazing! Most of our saturated fat comes from foods like beef, butter, cheese, land animal fat, eggs, coconuts and cream.  The Health Industry has long stated that these foods should be minimized or avoided but this practice can leave you devoid of ample sources of essential nutrients for over all health.

Omega 6 Fats:

These fats are a form of Unsaturated fat that can help keep you satiated and decrease your risk of heart related illnesses.  However, these fats should be consumed on a limited basis.  This fat falls under the cliche of too much of a good thing can be bad for you.  Omega 6 fats are pro-inflammatory fats.  Inflammation is necessary for our survival but too much inflammation in the body can have dire consequences.  Diabetes, heart disease, Alzheimer’s, and metabolic syndrome have been linked to excess inflammation.  A good practice is to be aware of your Omega 6 intake and minimize the amount you ingest on any given day.  You should keep an eye on your consumption of items like peanut butter or oil, grape seed oil, hemp oil, soybeen oil, fast food, seeds, mayonnaise, and high fat salad dressings. Remember, these are not inherently bad foods.  A lot of them can aid you in your nutrient search.  Just be mindful of how much of this category you are consuming and you will be fine!

Omega 3 Fats:

This is another Unsaturated fat that has gotten a lot of press and good vibes for years now.  These fats are anti-inflammatory and can reduce your risk of all the previously named diseases associated with the heart, mind, and bones.  They can impact brain health and development, help with joint health, and can aid in depression treatment.  Most natural Omega 3s come from fatty fish: herring, salmon, mackerel, halibut, trout, and tuna.  You can also get these fats from some nuts and seeds, like walnuts or flaxseed, as well as different oils, like canola oil or flaxseed oil.  If some of these foods are hard to come by, not available to you, or you just would like more Omega 3s in your life, invest in an Omega 3/Fish oil supplement.  These can greatly bolster your nutrition and help you along your health improvement journey.

The goal of nutrition is to find the mix of foods. supplements, and nutrients that provides the optimal benefit for a person to achieve his or her physical vision and to allow him or her to live an abundant and healthy life.  The balance of fats is pivotal for us to attain the healthy body of our dreams.  All we can do is try our best to minimize destructive behaviors and the consumption of unhealthy foods and maximize positive decisions and increase the use of beneficial nutrients.  Start by simply substituting some healthy fat sources in place of your normal junk.  Try to keep the reasons for your selections in the front of your brain so you are always mindful of your choices and how they will affect your body.  Build on each decision.  After awhile, it will be second nature to choose almonds over nuggets!

Here’s a fat super food list that will help you make the most of your meals!

Avocados 

Almonds

Salmon

Mackerel 

Macadamia Nuts

Olive Oil

Coconut Oil

Pumpkin/Flax Seeds

Eggs

Canola Oil

Almond Butter

Walnuts

 

Weekend Workout 6/11/16

When’s the last time you had a challenge?  Today is the day!  It’s the good old fashioned Burpee death march.   Prepare to sweat, cry, and beg mercy from your higher power.  This will put your will to the test and challenge your physical and mental fortitude.  Burpees are one of the most grueling full body exercises that exist and it’s time to see how many you can do in 30 minutes.  That is the challenge.  Perform Burpees for 30 minutes and write how many you can fit in to that time frame.  No matter where you’re number falls, know that you’re awesome and the fact that you can do just one Burpee means you are a force to be reckoned with!  Now show yourself what you’re made of!

Level 1

100 Burpees

The Soldier

greek soldier

Level 2

200 Burpees

The Imortal

immortal

Level 3

300 Burpees

The Spartan

GERARD BUTLER portray Leonidas, the king of Sparta who, along with 300 soldiers, battles to prevent the  Persian army from invading all of Greece in Warner Bros. Pictures’, Legendary Pictures’ and Virtual Studios’ action drama “300,” distributed by Warner Bros. Pictures. PHOTOGRAPHS TO BE USED SOLELY FOR ADVERTISING, PROMOTION, PUBLICITY OR REVIEWS OF THIS SPECIFIC MOTION PICTURE AND TO REMAIN THE PROPERTY OF THE STUDIO. NOT FOR SALE OR REDISTRIBUTION

 

The levels are simply goal markers.  Set a number in your mind and don’t stop until you reach it.  Remember, whatever you make it too in your 30 minutes of grit, you’re a beast in your own right and capable of achieving any damn thing you want.  Wreck it.  Every Day!

TABATA Training

If you saw the title and had no idea what I am talking about, don’t feel like an outlier.  Most people have never heard of Tabata training.  Even I didn’t hear about this style of exercise until somewhat recently.  I am glad that I did, though.  I believe this is one of the most amazing ways to challenge your body, increase endurance, and light the fat burning furnace.  If things have grown stale on your pursuit of physical excellence or you’re looking for a great way to kick start your weight management program, this type of exercise training is as powerful as any out there.  Plus, when you’re short on time, this is the perfect method to crush then carry on with your day.

Tom Ropes

I don’t want to bore you with the exact statistics or any fancy mumbo jumbo.  Here’s the basic rundown:  Tabata training is named after a Doctor who studied the effects of 8 sets of an exercise broken into 20 seconds of all out effort and 10 seconds of rest.  This equals 4 minutes of total work that will leave you completely drained.  This Doctor tested this type of training against regular bouts of exercise and found a significant increase in aerobic capacity in the Tabata group.  The point is, if you incorporate this style of training into your weekly regimen, you will spice up your workouts, keep things fresh and interesting, challenge your body in a different capacity, and improve your overall body function.

This type of workout is not for the faint of heart.  It can be the most grueling 4 minutes of your life.  Each second can tick by slower than the one before it.  By the end of your 8 sets, you will gasp for air and beg for a nap.  It is a supreme challenge that forces your brain to push your body through pain.  It is as much a mental exercise as a physical one.  Tabata is one of my favorite ways to end a weight workout or simply hit a quick sweat session, if I am on the go.

Here is a sample list of some exercises that can be done in a Tabata format. 

  • Kettlebell Swings
  • Battle Rope Slams
  • Jump Rope
  • Jumping Jacks
  • Goblet Squats
  • Lunges
  • Burpees
  • Bench Step Ups
  • Dumbbell Power Cleans
  • Push-Ups
  • Squat Jumps
  • Sprints
  • Mountain Climbers
  • Pull-Ups
  • Deadlifts
  • Rowing Machine

You’re only limited by your imagination when it comes to incorporating Tabata training.  It can be done with virtually any exercise on the planet.  I challenge you to add two Tabata sessions a week into your training plan.  After two weeks, add one more session for the next two weeks. See how your body reacts to the new style!  I have no doubt that this will improve your total body performance and help you blast some stubborn fat.  Let us know if you have any questions or tell us how you felt after a Tabata session!  Get out there and Wreck It Every Day!

 

Weekend Workout 6/3/16

Welcome to June!  Half the year has already flown by and the summer heat is ramping up.  Let’s get out in the heat and crush another weekend workout!  Brought to you by the amazing WOD-RX and the characters of Overwatch.

Wod-Rx1

The Genji:

genji

15 superman 3 second holds

1:00 Planks

50 Mountain Climbers

20 Burpees

50 Jump Squats

20 Slow Push ups (2 seconds down/2 seconds up)

50 second wall sits

100 Jumping Jacks

 

The McCree:

Mcree

20 superman 3 second holds

2:00 Planks

100 Mountain Climbers

30 Burpees

75 Jump Squats

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

75 second wall sits

200 Jumping Jacks

 

The Reaper:

reaper

25 superman 3 second holds

3:00 Planks

150 Mountain Climbers

40 Burpees

100 Jump Squats

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

90 second wall sits

300 Jumping Jacks