WOD, Push to Exhuastion
Mind Over Matter
Your mind is stronger than your body. When you think you're exhausted, that should be the moment that you pull together all your strength, dig deep, and KEEP GOING!
Warm up: bike hard for 5-10 miles, find a good hill and crank to the top
HIIT ( my favorite) 60sec exercises with 20 second rest
Round 1 and 3 (round 2 is abs below):
Side lunge with knee tuck
Walking push ups
Prison squat w/ front kick
Forward and backward lunge
Elevated single knee raise
Lateral and reverse lunge
Half push up w/side knee tuck
Hip raise w/ heel drag
Cross under (on all 4's touch knee to opposite elbow)
Side plank while doing leg raises (both sides)
Round 2:
Plank
Side crunch (left)
Side crunch (right)
Knee ups
Russian Twist
Back Scratchers
V-ups
Crunches
Bicycle kick
Leg raise
Plank
Round 3:
Repeat round 1
You're not done yet... Run/Jog 5 miles :)
Cool down with LOOOTS of stretching!
Don't forget to drink plenty of water and get enough protein in your diet to support your recovery and muscle gains.
Breath of Life
*panting* breathing...just keep... breathing... *panting*
Possibly one of the most important things to think about during exercise, besides good form, BREATHING!! Quite often we are so focused on one more rep, or lifting more weight than the last guy, OR foolishly sucking in the gut to impress the hottie on the treadmill next to you. Not that I've done that before (guilty) And at rest it is estimate that we only use 10-15% of our lung capacity.
Yes breath gives life, brings in oxygen...blah blah blah.. but more importantly proper breathing can;
Help you avoid injury,
Make some exercises EASIER to execute,
Aid in fat loss,
Lessen muscle fatigue,
Push lactic acid out of the muscle tissue,
...and the list goes on. Arnold even used oxygen tanks in the gym to make sure his muscles were being fed with plenty of O2.
The Basics: breath from your diaphragm (deep belly breath), inhale during contraction of the muscle and exhale as you release, find a good breathing pattern and stick to it, NEVER hold your breath, and always be aware of your breathing.
Now, everyone should go read this article.
I breathe in All That Is—
Awareness expanding
to take everything in,
as if my heart beats
the world into being.
From the unnamed
vastness beneath the
mind, I breathe my
way to wholeness
and healing.
Inhalation. Exhalation.
Each breath a "yes,"
and a letting go,
a journey, and a
coming home.
By Danna Faulds
References:
The Ins and Outs of Proper Breathing for Every Workout-- By Nicole Nichols
http://www.kripalu.org/article/195
Working Hard, Today's WOD
WHEW!! This has been a busy busy BUSY past few weeks; hosting fitness/weight-loss challenges, personal training, multiple side jobs, teaching fitness classes, wellness evaluations...etc hence my lack of new posts. But even with how busy I have been I still maintained 7-8% body fat and gained 6 lbs of muscle!! No more complaining about being too busy for a healthy lifestyle. If I can accomplish those results while working 12 hour days, so can you!
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| Bad lighting, but you get the idea... |
Please feel free to contact me with questions, comments, concerns about your diet, exercise routine, Herbalife products, and those tips and tricks to lose the last few pounds :) Herbalife
Today's WOD:
Warm up,
15-20 minutes or cardio
HIIT; 60sec exercises with 20sec rest in-between
Backward lunge with front kick
Walking push ups
Mountain climber
Sumo squat with knee raise
Flutter kick (laying on back)
Side leg raise (from wide squat stance)
Side arm push ups (each arm, lay on side and use high arm to raise the body, bend at your hip)
Scissor crunch (lay on back, legs raised, spread and close legs as you each in between for your crunch)
Wrapping ankle touch
Side plank raise, left
Side plank raise, right
Wall sit ( add a single leg pump to step it up a notch)
REPEAT TWICE :)
Cool Down:
15-20 minutes of cardio and STRETCH
ENJOY!!!
Do you have a few stubborn pounds you haven't been able to lose? What was your workout today? Are you eating healthy snacks or meals every 2-3 hours?
New Weightloss Fad...
So there's this CRAZY new fad going around and I think Everyone should try it out :D
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| Image borrowed from livestrong.com |
It's called Diet and Exercise!!! And you thought I had some new trick up my sleeve...WRONG. Haha! Clients and friends alike ask "what's the trick" or "what supplements are you taking", or "what do you think of this new pill?" If you start out with a question like that, you might not like my answer to much. Because those answers won't help you meet you goals. At this point in the game, the "tricks" and supplements I use help me maintain a body fat percentage under 10% but they won't necessarily kick start your own diet. Why, you ask? You have to break your cravings beforehand.
Food is your friend and food is your enemy. Stop looking at food as something to satisfy a craving. Before you reach for that bag of chips, candy bar, chocolate, or pint of ice cream consider what would your body NEEDS. Ask yourself, "what's a better fuel source for my body to feed on so I don't have this craving?" As I mentioned in a previous post ( http://fitnessjunky815.blogspot.com/2012/12/craving-control.html ) you have to control your cravings before you can maintain a healthy diet. And you'll always crave what you eat.
CHALLENGE: Take 7 days and cut the garbage out of your diet. One week of clean eating, no preservatives or artificial mumbo jumbo. After 7 days you are allowed one cheat day, but don't go crazy, only cheat on 1 meal. Then continue your clean eating for an additional 7 days.
I, Peter A. Horchem, PROMISE you will feel better, have more energy, and even lose a few pounds. Don't believe me? Give it a shot. All the excuses running through your head right now are the reasons you haven't seen results yet. GET AFTER IT!
Ab Attact !!
Abdominal WOD... Don't forget, 30% Gym and 70% Diet Abs are made IN THE KITCHEN!
HIIT style, 60 seconds per exercise with 10-20 sec rest between, Complete 3 rounds
Warm Up:
10 minutes of stairs (1-2 min rest before you start WOD)
OR agility exercises
Main Set:
Plank
Wrapping ankle touch
Bicycle
Side crunch w/ side leg lift (left and right)
Russian Twist
Crunches
Back Scratcher
Mountain climbers
Burpees
Plank
(DON'T STOP, go run for 5-10 min between rounds)
Complete 3 full rounds
Cool Down;
STRETCH... I like Yoga :)
Time to Feed, Meal Schedule
These days, the most common question I get anymore is, "what do you eat to stay in shape?"
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| Snacking on healthy dried fruit and nuts combos between meals could save your diet! |
Training day
1. As soon as you wake up - Protein shake, 10-30 grams of protein
2. Breakfast- 3-4
eggs, ½ cup oatmeal with cinnamon AND Vitamins
3. AM Snack- ½ -1
cup of nuts and dried fruit or healthy protein bar
4. Lunch- Lean Sandwich (tuna, chicken, whole turkey)
on Natural Whole Wheat, half sweet potato or 1 cup veggies or salad of baby
greens
5. Afternoon Snack- ½ - 1 cup of nuts and dried fruit…
6. Pre-workout, 60-90 min. prior- Protein shake, 10-30 grams of protein
7. Pre-workout, 30 min. prior- Prepare
8. During Workout-
Prolong (optional, sub. with water or Hydrate)
9. Post Workout- Protein shake, 30-50 grams of protein (look for whey/casienate blends)
10. Dinner- small
salad, 4-8oz chicken breast or fish fillet, 1-2 cups veggies, half a sweet
potato AND Vitamins
11. PM snack, if you’re hungry- Protein shake, 10-30 grams of protein OR 1/2 cup cottage cheese
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| Eating an apple before you start your meal could save you from eating 200-500 calories !! |
NON-Training Days:
1. As soon as you wake up - Protein shake, 10-30 grams of protein
2. Breakfast- 3-4
eggs, ½ cup oatmeal with cinnamon AND Vitamins
3. AM Snack- ½ -1
cup of nuts and dried fruit or healthy protein bar
4. Lunch- Apple, Lean Sandwich (tuna, chicken, whole
turkey) on Natural Whole Wheat, half sweet potato or 1 cup veggies or salad of
baby greens
5. Afternoon Snack- ½ - 1 cup of nuts…
6. Dinner- small
salad, 4-8oz chicken breast or fish fillet, 1-2 cups veggies, half a sweet
potato AND Vitamins
7.PM snack, if you’re hungry- Protein shake, 10-30 grams of protein
What did you eat today? What are major point of your diet this year?
LEG DAY, Friday WOD
Your legs should be your Powerhouse! Men: If you can bench press more than you can squat...you're doing something wrong.
HIIT : Perform each exercise for 60 seconds with 20 seconds of rest. Complete 3 full Sets with 1-2 minute break between sets.
(Not hard enough; add ankle weights)
Warm up:
2-3 mile jog and stretch
Wrapping Ankle Touch
Jump Lunge
Calf Raises
Burpees
Sumo (wide) Squat
Crag Walk
Plank
Jumping Jacks
Body (air) Squat
Mountain Climber
Walking Lunge
Cool down:
1-2 mile jog and STRETCH!
What workout did you do today?
Survive Your New Years Resolution
"Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated failures. Persistence and determination alone are omnipotent."
Calvin Coolidge
I want EVERYONE to do something. When you're on the verge of caving and giving up on a resolution walk into an empty room, close the door, and say aloud "I'm better than this, I deserve better, and no excuse or obstacle will hold me back from my goals." Now close your eyes and see yourself bringing those goals to fruition. Manifest your own future with focus and determination!
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| Image borrowed from www.mindbodygreen.com |
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