As summer winds down and cooler "fall-like" weather moves in, it's a great time to take your workout outdoors. Doing so can not only provide a break from the norm, but it can help re-energize your other workouts!
The following workout will take approximately 60 minutes and requires nothing more than a watch, a pair of running shoes, and a patch of grass!
Warm-Up:
1 mile run (moderate intensity)
Strength Training:
60 seconds of pushups followed by 30 seconds of rest X 4
Cardio Interval:
1 mile run (maximum intensity)
Strength Training:
60 seconds of squats followed by 30 seconds of rest X 4
Cardio Interval:
1 mile run (maximum intensity)
Strength Training:
60 second plank followed by 30 seconds of rest X 4
Cardio Interval:
1 Mile Run (maximum intensity)
Cool-Down:
3-5 minutes of static stretching
Monday, August 13, 2012
Sunday, July 22, 2012
Get Flat Abs & Banish Belly Fat...SLOW?!
While browsing a magazine rack at the gym last week I couldn't help but notice the teasers on nearly every cover:
"Get flat abs fast (in as little as 12 minutes a day)"! "Banish belly fat (with 3 easy moves)"! And my personal favorite..."Get the midsection of a chiseled Greek god in 4 weeks flat"!
While these stories are bound to help sell magazines, they do little to help readers achieve their actual goals. Why? It's just not that easy.
Having a flat stomach is a general health and fitness goal that is shared by many of us; both men and women, young and old alike. And why not? Belly fat can be dangerous for your health. It can increase the risk of cardiovascular diseases, cancers and diabetes.
And as we age, the health risks associated with belly fat increase.
So what should these magazines be telling us? How about something like, "Improve you health and fitness and lower your overall body fat percentage by following a proper nutrition strategy and participating in a comprehensive exercise program that includes both cardiovascular and strength training. Do so consistently for 10,080 minutes a week, 720 hours a month, and 365 days a year and you'll be well on your way to achieving success"!
Almost everyone has the ability to take the necessary steps to improve their overall health and fitness. But doing so requires a lifestyle change that at times can be very difficult. But if you break things down on a day by day, week by week basis it can be done! Because after all, isn't anything worth doing worth doing well? Start making positive changes in your life today.
Sunday, May 6, 2012
This is Your Life - Live Your Dreams and Share Your Passion!
"This is your life. Do what you love, and do it often. If you don't like something, change it. If you don't like your job, quit. If you don't have enough time, stop watching TV. If you are looking for the love of your life, stop; they will be waiting for you when you start doing things you love. Stop over analyzing, all emotions are beautiful. Life is simple. When you eat, appreciate every last bite. Open your mind, arms, and heart to new things and people, we are united in our differences. Ask the next person you see what their passion is, and share your inspiring dream with them. Travel often; getting lost will help you find yourself. Some opportunities only come once, seize them. Life is about the people you meet, and the things you create with them so go out and start creating. Life is short. Live your dream and share your passion."
- The Holstee Manifesto
Wednesday, March 28, 2012
It's...T-SHIRT TIME!
Finally, it's time to bust out those t-shirts, tank tops, sleeveless dresses and swimsuits! But what if you're less than enthusiastic about revealing what's been covered up by sleeves for the past 5 months? Read on!
The key to having spectacular arms is to add definition to your biceps, triceps, shoulders and upper back muscles while removing the surrounding flab. This can be accomplished using this two pronged approach:
Step 1: Activate Your Muscles by Performing this Strength Training Circuit
- Alternating Dumbbell Bicep Curls (Biceps)
- Dumbbell Triceps Kickback (Triceps)
- Dumbbell Shoulder Press (Shoulders)
- Bent Over Dumbbell Row (Upper back)
- Pushups (Chest, Triceps, Shoulders)
* Perform 15 repetitions for each exercise
* Move from one exercise to the next without rest in-between
* Complete the circuit 3 times per day, 3 days per week
Step 2: Perform Cardio to Lower Your Body Fat Percentage
Cardiovascular exercise burns calories and losing weight is a key component when trying to lower your overall body fat percentage. To accomplish this, GET MOVING! Running, biking, swimming, tennis, basketball and soccer are all examples of cardiovascular exercise. The important thing to remember is that higher intensity exercise burns more calories.
And lastly, in order for either of the above steps to work, a person must maintain proper nutrition. Together, with strength training and cardiovascular exercise, you can have your arms in tip top shape in no time!
The key to having spectacular arms is to add definition to your biceps, triceps, shoulders and upper back muscles while removing the surrounding flab. This can be accomplished using this two pronged approach:
Step 1: Activate Your Muscles by Performing this Strength Training Circuit
- Alternating Dumbbell Bicep Curls (Biceps)
- Dumbbell Triceps Kickback (Triceps)
- Dumbbell Shoulder Press (Shoulders)
- Bent Over Dumbbell Row (Upper back)
- Pushups (Chest, Triceps, Shoulders)
* Perform 15 repetitions for each exercise
* Move from one exercise to the next without rest in-between
* Complete the circuit 3 times per day, 3 days per week
Step 2: Perform Cardio to Lower Your Body Fat Percentage
Cardiovascular exercise burns calories and losing weight is a key component when trying to lower your overall body fat percentage. To accomplish this, GET MOVING! Running, biking, swimming, tennis, basketball and soccer are all examples of cardiovascular exercise. The important thing to remember is that higher intensity exercise burns more calories.
And lastly, in order for either of the above steps to work, a person must maintain proper nutrition. Together, with strength training and cardiovascular exercise, you can have your arms in tip top shape in no time!
Monday, March 12, 2012
Know Why Low-Carb Fad Diets Can Promise Dramatic Weight Loss
Despite the popularity of low-carbohydrate diets, there is no need for a person to drastically reduce carbohydrate consumption to lose fat. Weight loss or weight gain is dependent on total caloric intake, not the macronutrient (protein, carbohydrates, fat) profile of a diet.
So why do low-carb diets appear to work so effectively?
When one begins dropping carbohydrate-rich foods from their diet, it is inevitable that calorie intake is reduced. Added to the caloric reduction are dwindling glycogen stores (energy). For every gram of glucose taken out of glycogen, it brings with it 2.7 grams of water. This loss of muscle glycogen and water can be quite significant in the first week of a low carbohydrate diet and adds to the pounds lost on the scale!
In short, don't believe the hype!
Long term success in weight loss is associated with a realistic eating style, not one that severely limits or omits one of the macronutrients.
Via: National Academy of Sports Medicine (NASM)
So why do low-carb diets appear to work so effectively?
When one begins dropping carbohydrate-rich foods from their diet, it is inevitable that calorie intake is reduced. Added to the caloric reduction are dwindling glycogen stores (energy). For every gram of glucose taken out of glycogen, it brings with it 2.7 grams of water. This loss of muscle glycogen and water can be quite significant in the first week of a low carbohydrate diet and adds to the pounds lost on the scale!
In short, don't believe the hype!
Long term success in weight loss is associated with a realistic eating style, not one that severely limits or omits one of the macronutrients.
Via: National Academy of Sports Medicine (NASM)
Sunday, March 11, 2012
Eat Right to Maximize Your Workout Efforts
For athletes who are looking to maximize their workout efforts, it's important to eat right before, during and after exercise!
Pre-Workout
Carbohydrate availability is vital for maximal sports performance. It is recommended that individuals consume a high carbohydrate meal or snack approximately 2 hours before exercising for 1 hour or more. Readily absorbed carbohydrates like an English muffin with fruit preserves or some oatmeal and honey would be perfect.
During Exercise
For exercise lasting more than 60 minutes, carbohydrate consumption during exercise can help supply glucose to working muscles whose glycogen stores are dwindling. It is recommended that athletes consume between 30 and 60 grams of carbohydrates every hour to accomplish this. Easy to digest carbohydrates like sports drinks or gels are great.
Post-Workout
Strenuous exercise can take a toll on your muscles so it's important to refuel appropriately. A blend of carbohydrates and protein are recommended for this meal/snack which would ideally be consumed between 15 and 60 minutes after your workout is complete. A protein or meal replacement shake or a Greek yogurt with some fruit/vegetables are easily transportable and ideal for this situation.
Pre-Workout
Carbohydrate availability is vital for maximal sports performance. It is recommended that individuals consume a high carbohydrate meal or snack approximately 2 hours before exercising for 1 hour or more. Readily absorbed carbohydrates like an English muffin with fruit preserves or some oatmeal and honey would be perfect.
During Exercise
For exercise lasting more than 60 minutes, carbohydrate consumption during exercise can help supply glucose to working muscles whose glycogen stores are dwindling. It is recommended that athletes consume between 30 and 60 grams of carbohydrates every hour to accomplish this. Easy to digest carbohydrates like sports drinks or gels are great.
Post-Workout
Strenuous exercise can take a toll on your muscles so it's important to refuel appropriately. A blend of carbohydrates and protein are recommended for this meal/snack which would ideally be consumed between 15 and 60 minutes after your workout is complete. A protein or meal replacement shake or a Greek yogurt with some fruit/vegetables are easily transportable and ideal for this situation.
Sunday, January 15, 2012
A Formula For Perfect Marathon Nutrition?!
Any experienced marathoner will tell you that pre-race nutrition is one of the most important aspects of running a successful race. For me personally, it wasn't until my third marathon that I felt completely satisfied with the amount of fuel in the tank.
For those of you still tinkering with your plan, you may be interested in what scientist Ben Rapoport calls the formula for perfect marathon nutrition. Rapoport, a long-time runner and engineer, studied runners and their nutritional needs and created the formula that can be used to calculate the number of calories needed to run a given distance at a given pace without bonking.
To find out how many carbohydrates you need before the event, go to endurancecalculator.com and plug in your weight, age, resting heart rate, and target finishing time!
** I would strongly suggest testing this formula during longer training runs prior to giving it a go on race day.
Via: Outside Magazine
For those of you still tinkering with your plan, you may be interested in what scientist Ben Rapoport calls the formula for perfect marathon nutrition. Rapoport, a long-time runner and engineer, studied runners and their nutritional needs and created the formula that can be used to calculate the number of calories needed to run a given distance at a given pace without bonking.
To find out how many carbohydrates you need before the event, go to endurancecalculator.com and plug in your weight, age, resting heart rate, and target finishing time!
** I would strongly suggest testing this formula during longer training runs prior to giving it a go on race day.
Via: Outside Magazine
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