Workout Of The Week May 14th, 2012

This weeks WOW is all about legs, especially glutes.


Once again you will need access to a treadmill or access to a hill that is about two blocks long.

Warm up by jogging outside or on the treadmill.

Perform the following all on one leg, back to back, before switching sides, using a high bench:

 Step up and down - 10X 

Turn sideways to bench, squat and then up lifting your knee - 10X

 Glute Dips

Stand on top of the bench with one foot on the bench and the other hanging over the edge, lower yourself so that your toe just barely touches the floor and then pull yourself back up without placing the foot all the way on the bench top (so just tap the top or, better yet, don't tap at all).  Make sure you stand all the way up to straight leg after every repetition. I call this exercise glute dips. - 10X
Repeat all the above on the other leg.

Run 3 hill repeats.  If you are using a treadmill run on 10-13% incline for 2 minutes and then level off for 1-2 minutes and repeat two more times.





Repeat all of the above a total of four rounds.

To finish sit on the bench (wall, whatever) and perform knee in/kick out for abs.  3X20

This time of year the weather is awesome most places around the country.  You could easily do this entire workout outside.  All you need is a wall or a park or picnic bench.  People who get outside regularly have less stress and feels more content.  Can't really do that in the dead of winter so take advantage of the weather now.

Workout Of The Week May, 2nd, 2012

The W.O.W. this week is about the weight room.  I usually do workouts that are accessible to everyone, even those that workout at home, but I have had requests for workouts that are done in the gym.

It is best to do your weight training first, instead of your cardio.  I know this feels counter-intuitive to most of you but you will tap into your fat sources quicker when you get to your cardio if you lift first.  That being said whatever you are really trying to focus on that day should come first. I feel weight training is more important then cardio.  When people ask me what's better cardio or weights, weight training wins hands down.  If you lift correctly you cannot tell me that weight training isn't cardio vascular.  Your heart rate should be up and you should be watching your recovery, too much recovery is detrimental to your training but so is too little.  You will learn the right balance once you've been in the weight room long enough.

The below workout is for chest and back.  I will post bis/tris/delts and legs in the coming weeks so check back or sign up so you see the new posts when they come out.


Warm Up (Professionally I have to say this although I know you guys rarely do it:))

Set up the bench press with a weight that you struggle with at 6-8 reps (use an Olympic bar, not those pre-made bars).  Locate the closest pull down machine so that you can move quickly from one to the other and set up weight the same way you did the bench press.

5 sets of the following:

Barbell bench press for 5-6 reps making sure the brush your chest with the bar, that is a legal lift so practice it.

Pull down for 5-6 reps.  When you pull down the bar should stop just below your chin, not your chest.
Rest for 30-60 secs.  Your chest has been recovering while your doing back and vice versa.

You will have longer recovery as you set up your next two exercises.



Find as set of dumbbells for chest flyes that you can lift for 10-12 reps without too much trouble.  Set up an incline bench.
For back also pick a weight that you can lift for 10-12 reps.  This weight should definitely be heavier then the weights you are using for chest.  Don't get in the habit of being lazy and just use the same dumbbells for the both exercises.  Your back is the second largest muscle group and your chest is the third so choose accordingly.

5 Sets of the following.

Incline dumbbell chest flyes for 15 reps.  Watch how low you go with your flyes, otherwise your could strain your shoulders.














 One arm dumbbell row for 15 reps.  Put your hand on a bench for back support.  Please.

Finish with 3 sets of push up and rows and 3 sets of 20 bicycles for abs.

Workout Of The Week April 27th, 2012

W.O.W. 4/27/2012

Warm up

Perform the following, all in a row
15 push ups
15 sit ups
15 m mountain climbers
15 jump squats
15 squat thrusts

Take 60 seconds to get to a treadmill
Run as hard as you can for 2 min, rest for 1 min.

Perform all the above drills two more times, including run. Make sure to take a 60-90 secs to get to the treadmill after the drills before starting your intervals, I want you to have some recovery before you sprint. When you are finished with the last set of intervals jog on the treadmill for 3-5 minutes.  Stretch.

Roast Pork in Mustard Crumbs

Pork is a good source of Vitamin C, Niacin, Phosphorus and Zinc, and a very good source of Protein, Vitamin B12, Iron and Selenium.

Read More http://nutritiondata.self.com/facts/pork-products/2203/2#ixzz1sWxzTrXJ


Here's a SUPER simple recipe that is delicious:

2 pounds boneless pork loin, rolled and tied
1 cup garlic croutons, ground
2 tablespoons spicy brown mustard

Preheat the oven to 400 degrees. Season the pork generously all over with salt and pepper. Places on a rack set in a roasting pan and roast for 30 minutes. Remove from the oven and set aside for 10 minutes to cool. Reduce the oven temperature to 350 degrees.

Meanwhile, grind the croutons finely in a food processor or blender, and place in a pie pan. Brush the pork all over with a thick layer of mustard and roll it in the crumbs to coat.

Return the pork to the rack in the pan and roast 30 minutes longer, or until the internal temperature of the meat registers 160-165 degrees. Let stand for 10 minutes before slicing.

W.O.W. April 16, 2012

Work Out Of The Week

You will need one or two pairs of dumbbells and a treadmill or mark off a distance from your house that measures about 400m (or takes about 2 minutes to run going as fast as you can).

Repeat 5 rounds of the following, back to back:

Push up and row X20

On one leg step lunge front, swing leg through to a reverse lunge.
Repeat for 10/side.

Bicep curl and shoulder press X20

Narrow stance squat X20

Double dumbbell french press X15

Run as hard as you can for 2 minutes on the treadmill or outside
Rest

Finish with 3 sets of 20 bicycles

Salmon rocks!

The benefits of adding salmon to your diet are extensive due to it's high content of Omega-3 fatty acids and protein. I hate to cook, which is why the recipes I post are so simple, and cooking fish is an extra challenge for me. And to be honest, I don't really like fish that much. I do however make myself eat salmon once a week. If I don't cook it then I order it at a restaurant. Treat it like a wonder vitamin.

Here's what you'll get by eating salmon:

The protein in salmon is easy for people to digest and absorb into their bodies.

Omega-3 fatty acids will help lower your bad cholesterol. and increase your good cholesterol.

Salmon can also help repair heart damage, strengthen the heart muscles, lower your blood pressure and help prevent hardening of your arteries.

Omega-3 fatty acids help your brain work better and improve your memory. In conjunction with Vitamins A and D, amino acids and selenium they also protect your nervous system from the deteriorating effects of aging.

Eating salmon can also speed up your metabolism. This facilitates your sugar absorption rate and can lower your blood sugar level. Which in turn lowers your risk of developing diabetes.

Four ounces of wild salmon also gives you a full day’s required amount of Vitamin D.


Here's a great, easy salmon recipe:

2.5 pounds salmon fillet
2 tablespoons fresh lemon juice
1 cup sour cream
2 teaspoons finely chopped onion
Salt and pepper

Place fillet in shallow baking dish. Season with salt and pepper; sprinkle with lemon juice. Spread sour cream over top; sprinkle with chopped onion. Bake 10 minutes per inch measuring at it's thickest point. Makes 6 servings.

W.O.W. March 14, 2012

Wow (get it, W.O.W.?), this is a long time coming:). I am so hilarious.

This is your Workout Of The Week:

You will need a set of dumbbells (or two if you think you might need to switch for lighter ones)

Warm Up

5 Jacks, 5 Burpees, 5 Tuck Jumps, 5 Single leg squat thrust on each side.

Perform the following drills for 50 seconds each, take 10 seconds to switch drills:


Alt row in plank position

Kneeling get up with one DB overhead on the right leg only

Kneeling get up with one DB overhead on the left leg only

Renegade push ups

Jackknife





Repeat all cardio drills
Repeat all DB drills

Repeat both one more time.

Stretch