Take Responsiblity for Your Own Health

        “You crave what you eat, so if you switch what you’re eating, you can weaken your old cravings and strengthen new ones,” says Marcia Pelchat, PhD

        Everyone in the gym may despise abdominal exercise, but they should be the most important part of your routine. 

Image borrowed from http://hdfitness.co.uk

If you categorized muscle groups in a "food pyramid" style your core would be emphasized at the bottom (largest section) as the MOST IMPORTANT. As your core strengthens, you will begin to notice that your everyday life becomes easier and could even relieve some back pain with a strong mid section. That being said...

Warm-up:
Bear Crawl 20 yards
Crab Walk/Crawl 20 yards

Main Set:
Perform each exercise for 60 seconds with 10-20 second rest in-between.

Side Crunch (left)
Side Crunch (right)
Plank
Burpees
Weighted Russian Twist (grab a 10lbs weight, or gallon of water...or a rock)
Bicycle Kick
Side Plank Raise (left)
Side Plank Raise (right)
Leg Raise 
Plank
Jumping Jacks (tighten your ENTIRE core while doing these)
1-2 minute break

Complete 3 Total Rounds

Cool Down:
Bear Crawl 20 yards
Crab Walk/Crawl 20 yards
YOGAAAAA! :) I like yoga


What's your favorite core exercise?

5 Simple Tips to Burn MORE Calories During Your Workout:

Stop Carrying Around Your Spare Tire!

        1. Cardio/ Strength Training/ Cardio; warm up your body with 15 minutes of light cardio, exhaust a few muscle groups with strength training, and keep your heart pumping by ending with another 15 minutes of cardio. The purpose here is to create a 2 hour "after burn" where your body will continue to burn calories after you left the gym.
        2. Incorporate Your Entire Body; most people know that the more muscle mass you have the more calories you'll naturally burn. Likewise, integrating multiple muscle groups in your exercise will increase the calories your shed off. The new phenomenon of "crossfit" isn't all that new to gym rats but the idea seems to be alien to most people. Complete a MINIMUM 3 sets of 10 reps for each muscle group in your Lower Body, Upper Body, and Core.
        3.Fast Music; You will be surprised at how much harder you will push when you're listening to your favorite fast paced music. Studies have even shown that when listening to upbeat tunes your workout will actually seem EASIER. Don't believe me, try it out!
        4. Interval Cardio; start with 2 minute light jog and 1 minute sprint, until you total 15 minutes. You can actually improve your cardio and overall fitness quicker than with steady paced jogging. If you don't have a running track or trails near by, you'll have to get more familiar with the elliptical or programming the treadmill. To easy for you, try this; 2min jog and 2min sprint OR 1min jog and 2min sprint.
        5. Proper Form; not only will proper form help avoid injury, but just about every exercise you can think of should involve your core. Cardio, stand up straight with your shoulders down and back, tuck in that tummy, and keep your arms moving. Strength training, activating your core will make some exercises easier and help avoid those nasty lower back injuries. In short, ENGAGE YOUR CORE!!

Don't have a gym membership, here's an at-home WOD.

Warm-up:
15 min Interval Run; 1min sprint and 2 min jog

Main Set:
20 Push ups
20 Back Scratchers
30 Crunches
20 Lunges
50 Jumping Jacks
20 Dips
2 min holding Superman
30 Side Crunches (30 each side)
50 Body weight squats
30 Calf raises
 (Repeat 2 times)

Cool Down:
15 min Interval Run; 1min sprint and 2 min jog
20 minutes of Yoga

What did you do today? Any Questions out there?

        The 6 Pack of you dreams is ready and waiting... under that subcutaneous layer :/  Always remember, 30% Gym 70% Diet because Abs are made in the Kitchen! Here's a great WOD to help you get there, enjoy!
Good Form, keep your lower back on the ground and pull your belly button to your spin.

Warm Up:
1-2 mile jog

Main Set:

20 Mountain Climbers
30  Side Crunches (Left and Right)
20 Leg Lifts
2 min Plank
20 Knee ups
30 Side Crunches (Left and Right)
20 Mountain Climbers
1 min Russian Twist
30 Scissor-kick
30 Bicycles
2 min Plank
(Rinse and Repeat 2-3 times)

Cool Down:
YOGAAAAAA!!

        Ask yourself, what Can i do and what can i NOT do?... There is no answer because there are NO Limitations.  

That might look familiar from my Facebook. I hear a lot of "i can't", "well i would if" , "i wish"...etc. Excuses are for the weak who would rather complain than actually take action. If you're serious about making a change, whether it be your nutrition, fitness, or even a pay raise, there isn't a thing in this world that will hold you back EXCEPT YOU!

        Years and years of excuses and self pity held me back from my own dreams BUT I decided to alter my future and took action. I wanted a new life. I am not ashamed of who I was or where i came from, but that's not the life I wanted for myself. During the summer of 2010 I decided to move to the Big CO and live out those dreams. Within three months  left Illinois and in the following three months i became so active that I lost 35 pounds. 35 lbs that I haven't seen since because of a huge lifestyle change.

        THIS, My Friends, is a Call to Action!! Set your New Years Resolution and focus Focus FOCUS! If you truly believe in yourself, you can manifest your own destiny.

Take control of your destiny. Believe in yourself. Ignore those who try to discourage you. Avoid negative sources, people, places, things and habits. Don't give up and don't give in.
- Wanda Carter

        Even the most elusive gym member can be found on the treadmill or pushing free weights on a Monday.

More often than not, these same people are drinking on the weekends, don't watch their diet for the remainder of the week, only make it to the gym during the famous Monday rush, AND continue to complain about the lack of fat loss or muscle gains.
        Let's look at this from a mathematical standpoint. If you only focus on nutrition and exercise one day a week, out of 5 potential workouts with 2 rest days, that's a pathetic 20%. Now if this was a college course you would be FAILING!! Think about that for a second...would you be willing to except a failing grade? Your answer should be NO!
        When it comes down to your Health you should be an over achiever and always aiming for perfection. After all, this is your life we're talking about here.

6AM in Arvada, CO this morning

        Too many people rush Rush RUSH and never enjoy the beauty of the trail... or nature in general. If it's warm enough where you are, take your WOD outside!! And enjoy the fresh air, maybe even find a new trail...

WOD:

Warm up:
 run 2 miles and stretch out

Main Set:
200 yard sprint
20-30 push-ups
100 yard sprint
30 Burpees
1 mile light jog
50 jumping jacks
100 yard sprint
50 body weight squats
200 yard sprint
2 Minute plank 
(Rinse and repeat :) )

Cool Down:
Light 1 mile jog, stretch, and maybe some yoga

ENJOY!!

Arnold Schwarzenegger in Conan the Barbarian

        Since the 1970's Arnold has been a health and fitness icon, winning multiple bodybuilding titles. Do you think his journey was any easier than yours? Look past the 'supplements' he used, you know what I'm talking about, and implement his dedication in your own routine.
        No, I'm not telling you to go on a 8,000 cal/day bodybuilder diet, nor am I suggesting you spend 8 hours a day in the gym. But you have to start thinking that way. Take Yourself Seriously and the Rest will Follow. Don't make excuses for yourself when you cheat on your diet or miss your workout that day. I have heard to many people cry about their lack of results and then continue to tell me about the garbage they ate that week, how many beers they drank that weekend, and how they only made it to the gym ONCE all month.

The tools are out there, get to work!!!




Did you workout today? What muscle groups did you work on? And MORE importantly, what did you eat today?

        We can all agree that self motivation is Easily the biggest downfall to achieving your goals. Stay strong and be Persistent, Consistent, and Resilient. NO EXCUSES!! Once you develop a regular routine, your habits will begin to change and even certain food cravings begin to diminish.  I often miss my gym membership because I was so use to the routine and addicted to the adrenaline rush while 'pumping iron' for 2 hours 5 days a week. That might sound extreme to some of you but I was committed to creating my own habits ASAP.  Now, this doesn't happen overnight. A bad habit can form after only 2 repetitions, where a good habit may take as little as 14 days and up to 2 months.

        Those of you that know me can verify that I was once a "candy junky" instead of a FitnessJunky. Honestly, had I not changed my lifestyle I could've easily made myself diabetic. Blame the American Diet all you want, but our cravings for sugars and salts has gotten way out of hand!

        COMMIT to a new diet regimen and don't cheat for at least 2 full weeks. That means you have to wait until day 15, not 14. But when you cheat don't go crazy (stick to a SINGLE serving size) or you'll slip right back into the bad habit.
Cut the crap and think raw. Focus on foods that look the same way they did when they left the farm and meats that are lean and whole. Ex. Chicken breast, turkey breast, tuna, tilapia ...etc NO RED MEAT FOR AT LEAST A MONTH!


What is your current diet? Where do you need help?