Who could argue with the picturesque physiques of Hilary Swank (Million Dollar Baby) or Mark Wahlberg (The Fighter) in their recent box-office performances? Boxing not only makes for good movies, but it also creates a kick-butt workout!
When combined with traditional strength training exercises, boxing can blast fat and sculpt muscles to help you achieve a leaner, stronger you! Introduce the following circuit workout into your traditional exercise plan to increase the intensity and break-up the flow of your routine!
You'll Need:
- 5 lb. dumbbells (or heavier, depending on your strength)
- Boxing Gloves
- A Heavy Bag or a Partner/Trainer with Boxing Mitts
- Jump Rope
Warm-Up
2 Minutes: Jumping Rope
2 Minutes: Boxing Warm-up (combining jabs, crosses, and side-hooks)
Circuit 1:
1 Minute: Push-ups
Dumbbell Lunges (alternating legs - 15 reps for each)
1 Minute: Jumping Rope
Dumbbell Bicep Curls (alternating arms - 15 reps for each)
Crunches (25 reps)
Boxing: 2 - 2 minute rounds (combining jabs, crosses, and side-hooks)
Circuit 2:
Dumbbell Squat (15 reps)
Dumbbell Shoulder Press (15 reps)
1 Minute: Jumping Rope
Dumbbell Triceps Kickback (15 reps for each arm)
1 Minute: Plank
Boxing: 2 - 2 minute rounds (combing jabs, crosses, and side-hooks)
For best results, REPEAT both circuits 3 times!
Monday, February 28, 2011
Sunday, February 27, 2011
Half-Marathon Training
I remember running my first half-marathon. It's been many years, but I still remember getting the call from my friend that Friday. She informed me that her running partner had been called out of town for work and was unable to run the half-marathon that Sunday. She said she had a bib number and asked if I was interested.
Excitedly, I said "Yes", but then started thinking aloud. It was late summer and I had been training for months for an Olympic Distance triathlon. My endurance was strong, but my longest training run was only 6 miles. How could I possibly run 13.1? But I knew I could do it if I pushed. My bricks (triathlon training where you combine two legs (running, biking / biking, swimming / running, swimming)) would carry me through!
I decided I was up for the challenge, and excitedly entered the race. I finished strong and have been hooked on distance running since!
I share this story because sometimes we have to take a leap of faith! Our bodies are incredible machines and with determination and dedication, we can achieve goals that were at one-time unthinkable!
Spring is right around the corner and with it comes a number of excellent races. On Sunday, May 15th, 11 weeks from today, is the Chicago Spring Half Marathon! I challenge you to get out of your comfort zone and experience something new this year!
I'd love to help you with a training program that's customized to your schedule and ability. Please contact me if this of interest to you. There's no better time than the present, so let's start something exciting, today!
Excitedly, I said "Yes", but then started thinking aloud. It was late summer and I had been training for months for an Olympic Distance triathlon. My endurance was strong, but my longest training run was only 6 miles. How could I possibly run 13.1? But I knew I could do it if I pushed. My bricks (triathlon training where you combine two legs (running, biking / biking, swimming / running, swimming)) would carry me through!
I decided I was up for the challenge, and excitedly entered the race. I finished strong and have been hooked on distance running since!
I share this story because sometimes we have to take a leap of faith! Our bodies are incredible machines and with determination and dedication, we can achieve goals that were at one-time unthinkable!
Spring is right around the corner and with it comes a number of excellent races. On Sunday, May 15th, 11 weeks from today, is the Chicago Spring Half Marathon! I challenge you to get out of your comfort zone and experience something new this year!
I'd love to help you with a training program that's customized to your schedule and ability. Please contact me if this of interest to you. There's no better time than the present, so let's start something exciting, today!
Tuesday, February 22, 2011
Where Does Your Diet Fall on the Glycemic Index Scale?
There's no doubt that carbohydrates, one of the three macronutrients, gives us energy! However, not all carbohydrate foods are created equal. In fact, they behave quite differently in our bodies. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbohydrates, the ones that produce only small fluctuations in our blood glucose and insulin levels, is one of the secrets to long-term health. Doing so will help with sustainable weight loss and will reduce your risk of heart disease and diabetes.
So, what steps can you take to switch to or maintain a low GI diet?
> Eat lots of fruits and vegetables (except potatoes which have a high GI)
> Replace white rice/pasta with whole wheat noodles, quinoa or brown rice
> Use breads made of whole grains
> Use breakfast cereals that are made of wheat, bran, barley, or oats
> Did I mention eat lots of vegetables!!!
Via: glycemicindex.com
So, what steps can you take to switch to or maintain a low GI diet?
> Eat lots of fruits and vegetables (except potatoes which have a high GI)
> Replace white rice/pasta with whole wheat noodles, quinoa or brown rice
> Use breads made of whole grains
> Use breakfast cereals that are made of wheat, bran, barley, or oats
> Did I mention eat lots of vegetables!!!
Via: glycemicindex.com
Thursday, February 17, 2011
A Healthy Snack, Made Healthier!
I love peanut butter! And it's not only delicious, it's nutritious! All-natural peanut and almond butters are considered to be of the healthiest foods as they're loaded with heart-healthy monounsaturated fats and pack a protein-rich punch. When choosing your nut butter, opt for one whose lone ingredient is nuts (almonds or peanuts).
The only negative of all-natural nut butters is these foods are calorie dense which is a result of the fat content. A typical serving (2 Tbsp) contains 190 calories, 140 of which come from fat (albeit, healthy fat).
To reduce the amount of fat in a typical jar of peanut butter, simply drain the separated oil from the top of the jar immediately after opening. By doing so, you can remove as much as 5 tablespoons from a 16 oz. jar, which is equivalent to 75 grams of fat or 675 calories! This is approximately 1/3 of the overall fat content!
Happy Snacking!
The only negative of all-natural nut butters is these foods are calorie dense which is a result of the fat content. A typical serving (2 Tbsp) contains 190 calories, 140 of which come from fat (albeit, healthy fat).
To reduce the amount of fat in a typical jar of peanut butter, simply drain the separated oil from the top of the jar immediately after opening. By doing so, you can remove as much as 5 tablespoons from a 16 oz. jar, which is equivalent to 75 grams of fat or 675 calories! This is approximately 1/3 of the overall fat content!
Happy Snacking!
Monday, February 14, 2011
Test Your Protein IQ
Protein, one of the three macronutrients, is an essential component of every sound nutritional plan. Our bodies utilize protein for the growth, maintenance, and repair of cells. It is also a major component of all muscles, tissues, and organs and is vital for practically every process that occurs within the body such as metabolism, digestion and the transportation of nutrients and oxygen in the blood.
So how much do you know about protein? Find out, here:
1) I should consume protein...
a) for breakfast
b) after a workout
c) throughout the day
d) at dinner
e) all of the above
2) Each day, a person who is trying to increase their lean muscle mass should consume...
a) .5g or less of protein per lb. of ideal body weight
b) 2-3g of protein per lb. of ideal body weight
c) .75-1g of protein per lb. of ideal body weight
d) none of the above
3) The type of protein supplement that is most quickly absorbed by the body is...
a) beef protein
b) whey protein
c) casein protein
d) egg protein
4) When the body goes too long without protein, or simply doesn't get enough, it...
a) can start to break down muscle for fuel
b) builds muscle
c) both a and b
5) Protein is made up of different types of amino acids, including essential amino acids which...
a) can't be produced by the body so are needed through food or supplements
b) can be produced by the body but are also needed through food or supplements
c) are necessary as the building blocks of muscle
d) a and c
e) none of the above
Answers:
1) E, 2) C 3) B, 4) A, 5) D
Your Score:
0 - 2 Correct = You may need a protein refresher course
3 - 4 Correct = You seem to have the basics down
5 Correct = Excellent
So how much do you know about protein? Find out, here:
1) I should consume protein...
a) for breakfast
b) after a workout
c) throughout the day
d) at dinner
e) all of the above
2) Each day, a person who is trying to increase their lean muscle mass should consume...
a) .5g or less of protein per lb. of ideal body weight
b) 2-3g of protein per lb. of ideal body weight
c) .75-1g of protein per lb. of ideal body weight
d) none of the above
3) The type of protein supplement that is most quickly absorbed by the body is...
a) beef protein
b) whey protein
c) casein protein
d) egg protein
4) When the body goes too long without protein, or simply doesn't get enough, it...
a) can start to break down muscle for fuel
b) builds muscle
c) both a and b
5) Protein is made up of different types of amino acids, including essential amino acids which...
a) can't be produced by the body so are needed through food or supplements
b) can be produced by the body but are also needed through food or supplements
c) are necessary as the building blocks of muscle
d) a and c
e) none of the above
Answers:
1) E, 2) C 3) B, 4) A, 5) D
Your Score:
0 - 2 Correct = You may need a protein refresher course
3 - 4 Correct = You seem to have the basics down
5 Correct = Excellent
Wednesday, February 9, 2011
2 Common Questions...Answered!
Weight training is an extremely beneficial form of exercise but can be confusing if you've never done it. Here, I've answered a couple of frequently asked questions to keep you well informed!
1) Will lifting weights make my muscles bigger?
Whether or not your muscles become bigger (hypertrophy), depends on three basic factors: gender, training intensity, and genetics. In terms of gender, men have greater amounts of testosterone and other hormones that influence protein metabolism than women. Therefore, men experience more muscle hypertrophy with strength gain. Training intensity is the only factor you can control. Generally, if you want bigger muscles, the load you lift should weigh at least 80% of the greatest amount of weight you can lift at any given time (called a one-repetition maximum). If you do not want bigger muscles, keep your load below 80% and concentrate on doing more repetitions. The genetic influence on muscle size is mostly a matter of your predominant type of muscle fiber. The muscles of people with predominantly fast-twitch muscle fibers hypertrophy more easily than the muscles of people with predominantly slow-twitch muscle fibers.
2) Should I do cardiovascular training or resistance training first?
The answer depends on your goals. If your primary goal is to increase your cardiovascular endurance or lose weight, do cardiovascular exercise first. If your primary goals is to increase your muscular strength, do resistance training first. To get the most our of your workout, perform the type of exercise most important to you when you are not fatigued. To lose wight and increase your muscular strength, you can alternate the order of the different types of exercises during different training cycles.
Via: IDEA
1) Will lifting weights make my muscles bigger?
Whether or not your muscles become bigger (hypertrophy), depends on three basic factors: gender, training intensity, and genetics. In terms of gender, men have greater amounts of testosterone and other hormones that influence protein metabolism than women. Therefore, men experience more muscle hypertrophy with strength gain. Training intensity is the only factor you can control. Generally, if you want bigger muscles, the load you lift should weigh at least 80% of the greatest amount of weight you can lift at any given time (called a one-repetition maximum). If you do not want bigger muscles, keep your load below 80% and concentrate on doing more repetitions. The genetic influence on muscle size is mostly a matter of your predominant type of muscle fiber. The muscles of people with predominantly fast-twitch muscle fibers hypertrophy more easily than the muscles of people with predominantly slow-twitch muscle fibers.
2) Should I do cardiovascular training or resistance training first?
The answer depends on your goals. If your primary goal is to increase your cardiovascular endurance or lose weight, do cardiovascular exercise first. If your primary goals is to increase your muscular strength, do resistance training first. To get the most our of your workout, perform the type of exercise most important to you when you are not fatigued. To lose wight and increase your muscular strength, you can alternate the order of the different types of exercises during different training cycles.
Via: IDEA
Monday, February 7, 2011
Immunity...Now!
It's February in Chicago which means short days, single digit temperatures, and lots of snow and precipitation! So naturally, it's possible for our immune systems to become impaired. How can you stay well this winter?
1) Exercise:
Workouts spike levels of infection fighters in your immune system. Plus, exercising five or more days a week can lessen your sick days by 43% if you do catch a cold or flu.
2) Dream On:
People who sleep for less than seven hours on a nightly basis are three times more likely to succumb to a cold than those who snooze for eight or more hours.
3) Tell a Joke:
Research suggests that laughing lowers levels of stress hormones that impair the immune system.
Stay healthy, Spring is almost here!
1) Exercise:
Workouts spike levels of infection fighters in your immune system. Plus, exercising five or more days a week can lessen your sick days by 43% if you do catch a cold or flu.
2) Dream On:
People who sleep for less than seven hours on a nightly basis are three times more likely to succumb to a cold than those who snooze for eight or more hours.
3) Tell a Joke:
Research suggests that laughing lowers levels of stress hormones that impair the immune system.
Stay healthy, Spring is almost here!
Thursday, February 3, 2011
Show-Off Those Abs of Steel!
Looking to show off your strong and sexy stomach? Then avoid these common pitfalls to keep you on the path to success!
Late-night Munchies?
Do you eat late night snacks? If so, stop! Why? Your body doesn't burn calories nearly as efficiently when you're asleep as they do while you're awake. Instead of being metabolized as energy, these calories are converted to and stored as fat. General Rule of Thumb: try to avoid eating up to two hours before bedtime.
Stressed Out?
Do you often feel frazzled and frantic? Research shows that increased levels of the hormone cortisol, a result of chronic worry, leads to excess stomach fat. To de-stress, learn to breathe. Slowly inhale through your nose, counting to four. Then, exhale from your mouth for a count of eight. Repeat until refreshed.
That Bread Basket!
Those delicious white rolls that come warmed with a side of butter, they're your flat-ab enemy! Instead, opt for a whole grain roll with olive oil. Research suggests that people who consume whole grains as opposed to the white, refined kind, have less stomach fat.
Late-night Munchies?
Do you eat late night snacks? If so, stop! Why? Your body doesn't burn calories nearly as efficiently when you're asleep as they do while you're awake. Instead of being metabolized as energy, these calories are converted to and stored as fat. General Rule of Thumb: try to avoid eating up to two hours before bedtime.
Stressed Out?
Do you often feel frazzled and frantic? Research shows that increased levels of the hormone cortisol, a result of chronic worry, leads to excess stomach fat. To de-stress, learn to breathe. Slowly inhale through your nose, counting to four. Then, exhale from your mouth for a count of eight. Repeat until refreshed.
That Bread Basket!
Those delicious white rolls that come warmed with a side of butter, they're your flat-ab enemy! Instead, opt for a whole grain roll with olive oil. Research suggests that people who consume whole grains as opposed to the white, refined kind, have less stomach fat.
Wednesday, February 2, 2011
Know Your Percentage
Measuring body fat is one important indicator in determining a person's overall health and fitness level. So what does this number mean? Your body fat percentage is simply the percentage of fat your body contains. If you weigh 150 pounds and have a body fat percentage of 20, it means your body consists of 30 pounds of fat and 120 pounds of lean body mass (bone, muscle, organ tissue, blood and everything else).
A certain amount of fat is essential to bodily functions. Fat regulates body temperature, cushions and insulates organs and tissues, and is the main form of the body's energy storage. The following table describes body fat ranges and their associated categories:
Classification: Women (% fat) Men (% fat)
Essential Fat: 10-12% 2-4%
Athletes: 14-20% 6-13%
Fitness: 21-24% 14-17%
Acceptable: 25-31% 18-25%
Obese: 32% plus 25% plus
* Percentages provided by the American Council on Exercise
Consult with a health professional and find out about your body fat percentage. And in the event that it falls outside of a healthy range, take a stand and make the necessary changes to become a healthier person!
A certain amount of fat is essential to bodily functions. Fat regulates body temperature, cushions and insulates organs and tissues, and is the main form of the body's energy storage. The following table describes body fat ranges and their associated categories:
Classification: Women (% fat) Men (% fat)
Essential Fat: 10-12% 2-4%
Athletes: 14-20% 6-13%
Fitness: 21-24% 14-17%
Acceptable: 25-31% 18-25%
Obese: 32% plus 25% plus
* Percentages provided by the American Council on Exercise
Consult with a health professional and find out about your body fat percentage. And in the event that it falls outside of a healthy range, take a stand and make the necessary changes to become a healthier person!
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