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Day 12
POWER: (Substitute: If you want upper body focus: Use 12 Push Press. If you want lower body focus: Use 12 Goblet Squat. Listen to your body. Adjust reps/rds as needed.) Tabata Assault Bike 7x 8 Burpee 10 OH Swing 12 Goblet Squat or Push Press Tabata Assault Bike (You know you did it right if, after the 2nd Tabata Bike,…
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Day 13
STRENGTH 4 DBs on Swiss Ball Lying chest press (back on ball) Seated OH press (sit on ball) Standing bicep curls Standing shrugs OH tricep extension Others as you wish CORE 3x 10 Knee Raises (either KTE, or on the "machine" w/ elbows on pads, or lying on ground) 20 Back Extension (on glute-ham machine or lying face down on…
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Day 11
Warm Up (your choice, at least 15 min.) Workout: Strength 3 Hang Power Clean (hang or from ground) DB 1-leg squat (leg behind you on bench) Lat Pull Down (work to heaviest weight) Dips Others as you wish Mobility (about 30 minutes) Hip and Shoulder (see below) Start creating a sequence or routine that you can do, will do!…
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Workout 10
Rest/Recover, or something low intensity Tomorrow strength and copious amounts of core/mobility.
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One Plan...
to rule them all! The pursuit of the one diet and exercise program, the perfect plan, is tricky. That's why we come here to share, NOT exactly what to do, but ideas of what might work on your journey and lifestyle. For example, my week (and my interpretation of IF, and close to how I "normally" eat) is: Mon pm to Tues. pm…
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Day 9
Warm Up 6x Sled Push down/back (not sprint, slow, controlled, feel it work from ankle to glute and drive thru shoulder into sled, you choose weight) 5x 2 exercises after sled rep...same or mix it up Any other specific prep you need. If you missed aerobic yesterday, you could bang out some extra as your warm up. Listen to…
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Hey baby...you hungry?
Use "hungry"...think of the true sense of the word...motivation, drive, like a pack of wolves...no, wait...like a...like... https://youtu.be/0wiQ18jDWqo Yeah, now THAT'S HUNGER! When you eat, it better be that kinda hunger! So when we are trying to shed that gnarly layer of fat by implementing some IF principles, seriously…
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Day 8
Aerobic filler or Recovery (Listen to your body) Staying motivated: Let's inspect the pattern of our excuses (or possibly what we call 'reasons') These are referred to as Attributions. (ie, "To what do you attribute...") Fundamental Attribution Error: The tendency for us to judge others by internal dispositions. If I see…
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Day 7 (workout and alternatives)
The final workout type I'm cycling in is High Intensity Endurance (HI Endurance) day. To review the type of workouts: 1) Strength. Move load. Slow, w/ rest. Great day also to work some isolation (single leg squats, etc), and mobility (resistance bands). 2) Aerobic (long and low) 3) Power (top of your anaerobic realm, high…
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Sugar-adapted vs Fat-adapted
I was so glad not to hear the following: "My head is cloudy." "I get dizzy." "My heart is palpitating." "I'm irritable." "I'm tired." and on and on. Of course, shifting to a low cal, no sugar, clean diet...those things will happen. So you all have been down this road before! Let's inspect, quickly: 1) Assumption: You ate…
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Day 3 Rest/Recover
What I've loved about these little get-togethers --- It's about sharing ideas, learning, thinking...and then applying it to our own lives, taking control of our own health. In the end, would we really trust it to anyone else? So, again, don't do what I do or think you're being told to do. Read, think, apply. With that…
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Day 4
Power day. I have this cued up 6x 1min Assault bike 1min Row 10 Wtd Step Ups 10 Pushups 10 Swings (I bring a box, wts, KB over to the rowers/bike and make a little area, sometimes I pull the rower and bike to show they are in use). This workout works the glycogen system....no rest between reps, not low and slow! It should…
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Brain learnin'! Where does it go?
" https://youtu.be/vuIlsN32WaE"
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IF-ing
Howdy: If you scroll all the discussions, the post DIET 5 has 3 links to IF explanations. So, Intermittent Fasting. Simple idea. The argument goes...people have adopted Fixed Fasting...we eat in the morning, fast to noon, eat, then fast to dinner, eat, then fast overnight. Or people, with access to constant low-cost food,…
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Exercise 1
Ok, cut to the chase...the major problems with people and exercise: 1) Too much cardio (chronic cardio): Running 3-5 miles everyday and thinking this translates to fitness. 2) Too much strength: lifting weights and thinking this translates to fitness 3) Too much high intensity: doing bootcamps/metcons and thinking this…
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Day 6
Good day for off/recover or filler! Shovelin' might be on the docket!
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Day 5
That was a tasty little metcon! Tomorrow: I'm back to Strength (Strength 1 on the sheet) But if you are doing a Strength day, any exercises work. Warm Up 10 min Jog, Ellip, Stair, OR Bike (do you see the OR!:) Then 4-5x 10 Lunge Steps, Back Extension, SitUp (+ any other warmup movements you need) Strength 1 (3x8, work to…
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Day 2
Aerobic: 30 min. Of course, you can go 20 min. if that's your level or 70 min. Just go low intensity. Any activity...whatever you like to do....just go aerobic. This is the Savings Account. When you go for this amount of time, the body must use oxygen to make energy. It is building endurance...putting hay in the barn, if…
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Habit
"http://jamesclear.com/habits-visibility-method" "http://jamesclear.com/habit-triggers" [exturl=" https://youtu.be/AdKUJxjn-R8"][ext/url] [exturl="https://youtu.be/4vl6wCiUZYc"][ext/url]
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Day 1
Day 1 is Strength Day. If you have a Strength routine, go ahead and crush it. If you aren't sure, perhaps follow Strength 1, 2, 3, or 4. Also, if you are at a gym, just use day 1 to get familiar. Do a few sets with various free weights (dumbells), stack machines, and plate loaded machines. Sort of figure out your weights,…
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Exercise program
For the exercise program: The days cycle through Strength, Power, Hi Intensity Endurance, Aerobic (Low Intensity), and Recovery. A few things: 1) The exercises for the Strength Days are defined on Page 3. But you can do what you want those days. If you are good with Oly lifts, do them. If you like Bench Press, do it. If…
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In hot pursuit...
[exturl=" https://youtu.be/axrywDP9Ii0"][/exturl] Or view here You only need to watch about the first 1:30min of that video to get the idea. It's extremely difficult for folks to give up the high sugar, heavily processed foods b/c those foods hit the Dopamine pathways hard! (and yes, sugars and other flavor enhancers are…
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Style, you got style.
We all know what to do, right? Eat light, clean, healthy. So these 4-week binges are just reminders of how to make this a lifestyle. In our house, this is basically how we eat all the time. But during these 4-weekers I will: 1) Go 6 on , 1 off. I do a carb-day (Sunday). And also on Wednesdays I eat a bit more calories than…
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Food
Get ready to get ready! Eat these things...just a little! paleogrubs.com/easy-recipes
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Diet 3
What's good to eat? How about this day? B-2 eggs fried in butter/oil, saurkraut L- 1 pack tuna, avocado D-chicken breast or thigh, steamed broccoli, salad Done...like 900 calories, maybe 2g sugar Or (make a chili, no beans....meat, peppers, onions, squash, etc) B-Protein shake with raw egg L- mixed nuts D-chili, sauteed…
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Check yo' self!
Before we go on and maybe think something like: "But I like hard metcons." Let's check ourself and make sure the translation isn't: "But I like eating." Remember: It's easy to lose weight without a formal exercise program. Your BMR is about 1500 cals. + the usual moving of the day. So if you eat less (calories in)...you…
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Cheater, Cheater Pumpkin Eater
Ok, 2 things about that title: 1) Eat pumpkin (or its brethren squash). Get some pumpy, butternut, acorn squash....cut in half. Place face down, bake until really soft! Keep in fridge...eat as side with protein, put on salad... 2) Cheat Day: Oh the controversy! Cheat Day, Binge Day, Carb Day. Whatever you call it everyone…
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Diet 5
Hey-ho Phreakazoids! So this is preaching to the choir! Right....eat less, eat high quality calories, cut sugar/grains...get shredded! The real issue is finding the mojo inside to get committed and get it done...MFT! So, let's rock... A huge approach is IF-ing! Read on below. But in a nutshell...train the body to go longer…
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Diet 4
First, we start our day with a cup of coffee with the fattiest, gloppiest heavy cream we can find. It's a great idea to kickstart the body...you can also do the actual "BulletProof Coffee" idea...or have green tea...whatever. Just saying b/c here is a good cast from Bullet Proof on bone broth. Try her 21 day idea....make…
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Diet 2
"I don't think I can just eat like the Primal Pyramid." Then you won't. Can't lived on won't street. But this is MFT! Of course you can. Look, let's start here: let's say you are carrying some fat. Ok, you have, say, 15 pounds of fat, a layer of flab, on your body. The ONLY way that will disappear, is to EAT LESS. Take in…
