Best Body Workout – 2012 – Week 49 – Day 1

It’s Tabata time!!!!

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Tabata #1 – Bulgarian Split Squat – bodyweight, dumbbell, kettlbell or barbell

Bulgarian_Squat

  • 4 Minutes – Set your timer
  • 20 seconds work on your “weak” leg
  • 10 seconds rest
  • 20 seconds work on your “strong” leg – do the same # of reps as your weak leg
  • 10 seconds rest
  • Repeat 4 x each leg – 8 work sets total
  • While keeping proper form, perform as many reps as possible per 20 sec work set
  • video
  • Rest until you catch your breath and then move on to…

Non-Tabata #1 – Bridge / Plank – bodyweight

bridge-plank-core

  • 2 Minutes Total
  • Break it up as you need to – 4 x 30 seconds, 1 x 2 min, 12 x 10 seconds
  • Keep proper form – no droopy lower back
  • Keep that core TIGHT!!!
  • Rest until you catch your breath and then move on to…

Tabata #2 – Swing Snatch – dumbbell, kettlbell or kettleclamp

kettlebell-swing

  • Any version of Swing Snatch is okay with me… kettlebell, dumbbell, 1 arm, 2 arm
  • 4 Minutes – Set your timer
  • 20 seconds work
  • 10 seconds rest
  • Repeat – 8 work sets total
  • While keeping proper form, perform as many reps as possible per 20 sec work set
  • Swing Snatch video
  • Rest until you catch your breath and then move on to…

Non-Tabata #2 – HIIT Sprints – bike, elliptical, treadmill, etc…

  • Sprint full out for 10 seconds
  • Rest 10 seconds
  • Sprint full out for 10 seconds
  • Rest 20 seconds
  • Sprint full out for 10 seconds
  • Rest 30 seconds
  • Sprint full out for 10 seconds
  • Rest 40 seconds
  • Sprint full out for 10 seconds
  • Rest until you catch your breath and then move on to…

Tabata #3 – 2 Arm Chest Press & 2 Arm Back Row

standing-row

  • Any version of 2 Arm Chest Press is okay with me… barbell, dumbbell, machine, band, flat, incline, decline
  • Same thing for 2 Arm Rows – standing, seated, barbell, dumbbell, band, cable, bodyweight, bodyweight + vest
  • 4 Minutes – Set your timer
  • 20 seconds of chest press
  • 10 seconds rest
  • 20 seconds of rows
  • 10 seconds rest
  • Repeat 4 x each exercise – 8 work sets total
  • While keeping proper form, perform as many reps as possible per 20 sec work set
  • Rest until you catch your breath and then move on to…

Non-Tabata #3 – Bridge / Plank – bodyweight

bridge-plank-core

  • 2 Minutes Total
  • Break it up as you need to – 4 x 30 seconds, 1 x 2 min, 12 x 10 seconds
  • Keep proper form – no droopy lower back
  • Keep that core TIGHT!!!

Alright, that’s it…you’re done for the day. Go flop onto a mat and stretch out those leg muscles.

Notes 

  • Tabatas are all about quality…good form on each rep + maximum effort during every 20 second work set = AWESOMENESS.

Five Weight Loss Secrets the Experts Will Never Tell You

The weight loss industry is a multi-billion dollar business. It’s a multi-billion dollar business which combines recycled weight-loss theories with new celebrities year after year. It’s a multi-billion dollar business which sells the promise of transformation…while secretly hoping that you never succeed.

Today, I thought I would let you in on a few of the secrets that they will never mention in their weight loss books.

  • All Diets Work

Whether they have you counting calories, restricting food groups or modifying when you’re allowed to eat, almost everybody will lose weight at the beginning of a new weight loss program. Their program is not nearly as special as they want you to believe.

  • All Diets Fail

Most people already know the difference between diets that make you lean and diets that make you fat. The problem isn’t lack of knowledge…it’s lack of consistency. The world’s most perfect weight loss diet is 100% useless if you don’t follow the rules.

  • Following the Rules Can Be Extremely Uncomfortable

In addition to being affordable and almost-always available, a large percentage of us rely on junk food to modulate hormones and neuro-chemicals in an attempt to reduce stress levels and make raw nerves feel…less raw. It’s the same reason why other people drink, do drugs, beat their spouses, etc. When you take away your emotion-soothing foods, you may be able to rely on willpower for a while as you try to ignore your “stuff”, but eventually, your willpower won’t be strong enough…and the siren’s call of Ben & Jerry may just be too strong for even the most awesome of celebrity endorsed diets.

  • Uncomfortable Doesn’t Mean Impossible

No matter how much you rely on junk food, there are psychological, neurological and nutritional approaches that can help reduce your dependence on food to modulate your emotions. And most of them are free or at least very reasonable. MP3s of guided meditations, brain wave entrainment and/or hypnosis require very little cash and almost zero effort from you…and can be very, very helpful. Supplements like Chill Pills cost less than $1 a day and can have a profound effect on your mood. Dr. Judith Beck lowers the cost of using Cognitive Behavior Therapy as a weight loss aid by laying out her techniques in her book – The Complete Beck Diet for Life.

  • You are Your Best Diet Guru

No weight loss expert will ever know what it’s like for YOU to lose weight. They won’t feel your cravings…or have to resist your urges to snack late at night…or have tell your friends that you will be eating a bowl of chicken vegetable soup instead of sharing their giant platter of Nachos Supreme!!! But then again, they can’t judge how your body responds to a week of Intermittent fasting or how peri-workout nutrition has helped you gain muscle and lose fat at the same time. They can’t make the very specific observations and adjustments that will help you overcome your weakness while maximizing your strengths and advantages.

What should you do with this info?

I have met and talked with a lot of weight loss gurus over the past decade…and most of them are pretty decent people with an honest desire to help overweight people lose weight and get fit. They realize that there is no perfect diet. They realize that what works for you might not work for me. They realize that weight loss can be a long, drawn-out, incredibly frustrating endeavor.

Unfortunately, if they wrote that in their book… NO ONE would buy it.

So…take what you read in a diet book with a giant grain of salt. Think about the theory behind the weight loss plan. Think about how easily you would be able to integrate that plan into your lifestyle. And if you decide to take the plunge, pay attention to how your body, mind and emotions respond. And be ready to make tweaks to customize a “one-size-fits-all” diet to make it fit your life.

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Best Body Workout – 2012 – Week 48 – Day 3

Last workout of the week…and it’s completely different from the other two workouts. Have fun.

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way. up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Superset #1 – Side Delt Lateral Raise & 2 Arm Bicep Curls

lateral-raise

Technique: High Rep Super-Sets combined with very short rest periods

  • You can use bands, DBs, KBs for both lifts
  • Choose a weight that is appropriate for the first set – 30 reps – It should be hard to complete this set with good form
  • Stick with this weight for sets 2-4
  • Laterals #1 – 30 reps
  • Bicep Curls  #1 – 30 reps
  • Laterals #2 – 25 reps
  • Bicep Curls  #2 – 25 reps
  • Laterals #3 – 20 reps
  • Bicep Curls  #3 – 20 reps
  • Laterals #4 – 15 reps
  • Bicep Curls  #4 – 15 reps

Superset #2 – 2 Arm Chest Press & 2 Arm Back Row

standing-row

Technique: High Rep Super-Sets combined with very short rest periods

  • Any version of 2 Arm Chest Press is okay with me… barbell, dumbbell, machine, band, flat, incline, decline
  • Same thing for 2 Arm Rows – standing, seated, barbell, dumbbell, band, cable, bodyweight, bodyweight + vest
  • Choose a weight that is appropriate for the first set – 30 reps – It should be hard to complete this set with good form
  • Stick with this weight for sets 2-4
  • Chest Press #1 – 30 reps
  • Back Row  #1 – 30 reps
  • Chest Press #2 – 25 reps
  • Back Row  #2 – 25 reps
  • Chest Press #3 – 20 reps
  • Back Row  #3 – 20 reps
  • Chest Press #4 – 15 reps
  • Back Row  #4 – 15 reps

Superset #3 – Swing Snatch & Toes to the Sky

kettlebell-swing

Technique: High Rep Super-Sets combined with very short rest periods

  • Any version of Swing Snatch is okay with me… kettlebell, dumbbell, 1 arm, 2 arm
  • Choose a weight that is appropriate for the first set – 30 reps – It should be hard to complete this set with good form
  • Stick with this weight for sets 2-4
  • Swing Snatch #1 – 30 reps
  • Toes to the Sky  #1 – 30 reps
  • Swing Snatch #2 – 25 reps
  • Toes to the Sky  #2 – 25 reps
  • Swing Snatch #3 – 20 reps
  • Toes to the Sky #3 – 20 reps
  • Swing Snatch #4 – 15 reps
  • Toes to the Sky  #4 – 15 reps

Superset #4 – Jumping Jacks & Push-Ups

Jumping_Jack

Technique: As Many Reps As Possible in 5 minutes

  • Jumping Jacks – 20 reps max per set
  • Push-Ups – 10 reps max per set

Do as many sets as possible in 5 min – if you need a timer, get a Gymboss

Okay, that’s it for the sweaty stuff. Go spend 20 minutes stretching muscles and mobilizing joints – foam rollers, lacrosse balls, etc…

Next week, it’s an all new workout.

Body Transformation 2013

Starting next month, I am beginning a series of articles detailing all of the nasty details involved in the transformation of a new client of mine.

We will be looking at all of the interconnected factors involved in this process:

  • Dietary
  • Physical activity – amount, type, etc
  • Psychological / Emotional / Motivational
  • Medical
  • Social

The client is a 40-something year old man who…

  • needs to lose 50 pounds
  • suffers from insulin insensitivity
  • is clinically depressed
  • and has hypertension

This series will blend into other HH articles as he will be performing the Best Body 2013 workouts. This means that the BB 2013 workouts will initially be designed for an obese, de-trained client and will be increasing in intensity & complexity as the transformation will allow.

Note – We will be posting pictures, but since my client is well known here in Toronto, we will be cropping his head out of the images.

Best Body Workout – 2012 – Week 48 – Day 2

Today’s workout is a real S.O.B…. comprising of a bunch of timed HIRT supersets with short rest periods.

I’m asking your muscles to be explosive over and over and over without giving them much rest. It’s a wicked calorie burner that pushes your anaerobic energy systems very hard and helps make you a faster athlete…even if you don’t consider yourself an athlete.

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Superset #1  – 1 Leg Leg Presses

single-leg-press

  • 5 Minutes – Set your timer
  • 5 reps per leg, alternating left, right, left, right…
  • Choose a weight, you could perform 15 – 20 reps with
  • While keeping proper form, perform this lift explosively
  • Minimize rest between sets
  • video
  • After 5 minutes, wipe off the leg press machine and move onto Superset #2

Note – if you don’t have access to a leg press, substitute 1 leg squats

Superset #2 – 1 Leg Hip Thrustsbodyweight, barbell or Smith Machine

single-leg-hip-thrust

  • 5 Minutes – Set your timer
  • 5 reps per leg, alternating left, right, left, right…
  • Choose a weight, you could perform 15 – 20 reps with
  • While keeping proper form, perform this lift explosively
  • Minimize rest between sets
  • video
  • After 5 minutes, get your ass off the floor and move onto Superset #3

Superset #3 – Bulgarian Split Squat – bodyweight, dumbbell, kettlbell or barbell

Bulgarian_Squat

  • 5 Minutes – Set your timer
  • 5 reps per leg, alternating left, right, left, right…
  • Choose a weight, you could perform 15 – 20 reps with
  • While keeping proper form, perform this lift explosively
  • Minimize rest between sets
  • video
  • After 5 minutes, stagger over to…

Superset #4 – Single Leg Leg Curl – machine, band

single-leg-leg-curl

  • 5 Minutes – Set your timer
  • 5 reps per leg, alternating left, right, left, right…
  • Choose a weight, you could perform 15 – 20 reps with
  • While keeping proper form, perform this lift explosively
  • Minimize rest between sets
  • video
  • After 5 minutes, wipe off the bench and move onto Superset #5

Superset #5 – 1 Leg Leg Extension machine, band

single-leg-leg-extension

  • 5 Minutes – Set your timer
  • 5 reps per leg, alternating left, right, left, right…
  • Choose a weight, you could perform 15 – 20 reps with
  • While keeping proper form, perform this lift explosively
  • Minimize rest between sets
  • video
  • After 5 minutes, wipe off the bench and move onto Superset #6

Superset #6 – Single Leg Stability Ball Leg Curl  machine, band

single-leg-ball-leg-curl

  • 5 Minutes – Set your timer
  • 5 reps per leg, alternating left, right, left, right…
  • Choose a weight, you could perform 15 – 20 reps with
  • While keeping proper form, perform this lift explosively
  • Minimize rest between sets
  • There is a good chance you will need to put the non-working leg on the floor with this exercise. At this point, your core may be fatiguing thanks to your tired legs…end result: your lower back takes the brunt. And we don’t want that…so drop the non-working leg to the floor and finish off the 5 min. No point in hurting your back
  • video

Alright, that’s it…you’re done for the day. Go flop onto a mat and stretch out those leg muscles.

Notes 

  • If you find that you can’t complete 5 reps on any of the sets, I would rather you drop the reps and keep good form, than get sloppy.
  • Try to keep rest periods as short as possible – it’s key to the fat-burning effect
HIIT sprints

Best Body Workout – 2012 – Week 48– Day 1

It’s December 24th, and you’re probably waaayyy to busy with friends and family to find time for a workout.

Luckily for you, I have the solution.

WORKOUT WARM-UP

  • 5 minutes of cycling, jogging, rowing, stair-mastering or ellipticalling
  • Start slow and gradually increase the intensity/speed until you’re breaking a sweat and your legs are ready for the real workout.

THE WORKOUT – 20 Minutes of HIIT Sprints

  • Set a timer for 20 minutes
  • Perform as many 10 second sprints as possible during those 20 minutes
  • Adjust rest periods to 1) Keep your sprints FAST and 2) Maximize the number of total sprints

Personally, I prefer my exercise bike for this workout, but it really doesn’t matter.

  • Run around a track
  • Sprint up a hill
  • Use a rowing machine
  • Climb stairs
  • Use an elliptical machine
  • Sprint on a rebounder
  • Stairmaster

Alright, that’s it for today’s workout.

Something different on Wednesday.

Best Body Workout – 2012 – Week 47 – Day 3

Last week for this workout. Go out and kick some ass.

After this week, I will give you two options for the holidays…a bridge week or another energy system week involving Tabata, HIRT and HIIT sprints. Your call…enjoy your holidays as you see fit.

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way. up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Superset #1 – Overhead Press…using a selectorized Shoulder Press machine

shoulder-press

After warming up with a few 5-rep sets of increasing weight, I want you to determine your maximum 10-rep (10 RM) weight. It doesn’t have to be perfect…just estimate what weight would allow you to complete 10 full reps without cheating.

Now that you have that estimated 10 rep weight, I want you to do the following 4 steps…

Step #1

  • 5 reps with 75% of the 10 RM weight
  • Normal speed as you lower the weight
  • Fast, fast, fast speed as you push the weight

…without resting, reset the weight to the estimated 10 RM weight and perform…

Step #2

  • 8-12 reps with good form – no cheating
  • Normal speed as you lower the weight
  • Fast, fast, fast speed as you push the weight

…without resting, reset the weight to 50% of the estimated 10 RM weight and perform…

Step #3

  • as many reps as possible (AMRAP) with good form
  • Normal speed as you lower AND push the weight

Step #4

  • Rest until you feel recovered to perform this torture a second time

Perform this superset 2 more times….unless you find yourself unable to perform Steps 1 & 2 with a FAST SPEED. If you’re slowing down too much, it’s time to move on to the next superset.

Superset #2 – Pulldowns…using a selectorized Pulldown machine

pulldowns

After warming up with a few 5-rep sets of increasing weight, I want you to determine your maximum 10-rep (10 RM) weight. It doesn’t have to be perfect…just estimate what weight would allow you to complete 10 full reps without cheating.

Now that you have that estimated 10 rep weight, I want you to do the following 4 steps…

Step #1

  • 5 reps with 75% of the 10 RM weight
  • Normal speed as you lower the weight
  • Fast, fast, fast speed as you push the weight

…without resting, reset the weight to the estimated 10 RM weight and perform…

Step #2

  • 8-12 reps with good form – no cheating
  • Normal speed as you lower the weight
  • Fast, fast, fast speed as you push the weight

…without resting, reset the weight to 50% of the estimated 10 RM weight and perform…

Step #3

  • as many reps as possible (AMRAP) with good form
  • Normal speed as you lower AND push the weight

Step #4

  • Rest until you feel recovered to perform this torture a second time

Perform this superset 2 more times….unless you find yourself unable to perform Steps 1 & 2 with a FAST SPEED. If you’re slowing down too much, it’s time to move on to the next superset.

Okay, that’s it for today. Go spend 20 minutes stretching muscles and mobilizing joints – foam rollers, lacrosse balls, etc…

Tomorrow, it’s either 30min + of cardio or 20 x 10 sec HIIT bike sprints

Natural Headache Remedy

There are many different types of headaches and many different methods of treating each type.

Here’s the natural headache remedy that works well for me:

  • Slap an ice pack across your forehead and/or sinuses. I use the Head Coolie.
  • Apply a hot compress to the back of your neck. I alternate between using one of those bean-bag style of hot-compresses and an old hot-water bottle I got from my Grandma.

hot-compress-neck

  • Lay down, close your eyes and work these acupressure point for headaches

I hope this helps 🙂

Best Body Workout – 2012 – Week 47 – Day 2

It’s Day #2 for this workout series, you should have a hang of the theory..and be ready to seriously kick your own butt today.

Have fun.

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way. up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Superset #1 – Single Leg – Leg Curls…using a selectorized Leg Press machine. You can use a seated machine, prone machine, a stand-up machine…

single-leg-leg-curl

…or even DIY a stand-up leg-curl by facing backward on a leg-extension machine.

leg curl on leg extension machine

After warming up with a few 5-rep sets of increasing weight, I want you to determine your maximum 10-rep (10 RM) weight. It doesn’t have to be perfect…just estimate what weight would allow you to complete 10 full reps without cheating.

Now that you have that estimated 10 rep weight, I want you to do the following 4 steps…

Step #1

  • 5 reps with 75% of the 10 RM weight
  • Normal speed as you lower the weight
  • Fast, fast, fast speed as you push the weight

…without resting, reset the weight to the estimated 10 RM weight and perform…

Step #2

  • 8-12 reps with good form – no cheating
  • Normal speed as you lower the weight
  • Fast, fast, fast speed as you push the weight

…without resting, reset the weight to 50% of the estimated 10 RM weight and perform…

Step #3

  • as many reps as possible (AMRAP) with good form
  • Normal speed as you lower AND push the weight

Step #4

  • Rest until you feel recovered to perform this torture a second time

Perform this superset 2 more times….unless you find yourself unable to perform Steps 1 & 2 with a FAST SPEED. If you’re slowing down too much, it’s time to move on to the next superset.

Superset #2 – Machine Row…using any type of selectorized Lat Row machine

cable-row

After warming up with a few 5-rep sets of increasing weight, I want you to determine your maximum 10-rep (10 RM) weight. It doesn’t have to be perfect…just estimate what weight would allow you to complete 10 full reps without cheating.

Now that you have that estimated 10 rep weight, I want you to do the following 4 steps…

Step #1

  • 5 reps with 75% of the 10 RM weight
  • Normal speed as you lower the weight
  • Fast, fast, fast speed as you push the weight

…without resting, reset the weight to the estimated 10 RM weight and perform…

Step #2

  • 8-12 reps with good form – no cheating
  • Normal speed as you lower the weight
  • Fast, fast, fast speed as you push the weight

…without resting, reset the weight to 50% of the estimated 10 RM weight and perform…

Step #3

  • as many reps as possible (AMRAP) with good form
  • Normal speed as you lower AND push the weight

Step #4

  • Rest until you feel recovered to perform this torture a second time

Perform this superset 2 more times….unless you find yourself unable to perform Steps 1 & 2 with a FAST SPEED. If you’re slowing down too much, it’s time to move on to the next superset.

Okay, that’s it for today. Go spend 20 minutes stretching muscles and mobilizing joints – foam rollers, lacrosse balls, etc…

Tomorrow, it’s either 30min + of cardio or 20 x 10 sec HIIT bike sprints

healthhabits health fitness senior

How to Live Longer…and Better

Every January 1st, thousands and thousands of people resolve to….

  1. lose weight,
  2. get fit,
  3. and become uber-healthy

By February 1st, almost all of those people are sprawled on the couch eating Cheetos and watching Dancing With The Stars.

Maybe if they knew that:

  • Adults who perform at least 150 minutes of moderate physical activity each week live longer than those who don’t.

In this study, researchers “used data from the National Health and Nutrition Examination Survey, the National Health Interview Study mortality linkage, and U.S. Life Tables to estimate and compare the life expectancy at each age for adults who were inactive, somewhat-active and active. “Active” was defined as doing at least 150 minutes of moderate activity per week”.

They found that…

  • Men at age 20 were estimated to gain as much as 2.4 years of life from moderate activity.
  • Women at age 20 gained about 3 additional years from engaging in moderate activity.

This benefit crossed racial barriers as well – with the “biggest benefit from physical activity seen in non-Hispanic black women, who gained as many as 5.5 potential years of life”.

A second study, published in PLOS, found that…

  • 75 minutes of brisk walking per week was associated with a gain of 1.8 years
  • Higher levels of physical activity (equivalent to 450 min of brisk walking per week) resulted in a gain of 4.5 years.

Unfortunately for those of us trying to sell the benefits of exercise to our loved ones, neither of these studies looking at quality of life.

If I was a betting man, I would bet that not only do the “exercisers” live longer, they live better…with more energy, less aches & pains, better state of mind, etc…

Like this article?

Subscribe to @healthhabits and my friends at Mail Chimp will make sure that every time I scribble an article for @healthhabits, it will end up in your email inbox.

In addition to the articles, I will be writing a series of Special Reports this year exclusively for @healthhabits subscribers.

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Reference

Can my friends make me fat?

Friends Don’t Let Friends Pig Out

Last night, I had a wicked craving for chicken wings.

So, after my last client, I rounded up some of my buddies, hit my favorite wing joint and cleared out my sinuses with excessive amounts of hot sauce.

While we were there, we couldn’t help overhearing the group of 20-something year old women at the next table as they laid waste to a massive pile of wings, fires, deep fried cheese, beer and fruity cooler drinks.

Impressed we were with their eating prowess…those girls could really put away the chow.

Unimpressed we were with how the ladies treated the one who stayed away from all the starchy stuff and only drank water.

  • They kept nagging at her to eat some fries and deep fried cheese sticks.
  • When she declined, they piled some on her plate.

When she didn’t eat them…

  • One of the big-eaters started to get angry and suggested that she thought she was better than them (did I mention they were drinking).

This went on for about ten minutes with all of the cheese stick eaters joining in and bombarding our heroine with different “mean girl” psychological techniques.

In the end, she gave in, ate some fries and order was restored to the group.

But it left me wondering…is this what it takes to fit in in 2012? If your friends eat like crap, do you have to eat like crap to fit in? Back in the 80’s, there was a anti-drunk driving campaign that said…

friends-dont-let-friends-dr

Maybe we need something like this to reverse the our problems with obesity, diabetes, metabolic disease, etc.

Best Body Workout – 2012 – Week 47 – Day 1

This next batch of workouts is unlike the ones we have been doing lately. Instead of attacking your energy systems, we are going after your nervous system to influence how it controls your musculature. The goal is to trick your muscles into generating more strength and speed…and turn you into the most athletic version of you possible.

After this week, I will give you two options for the holidays…a bridge week or another energy system week involving Tabata, HIRT and HIIT sprints. Your call…enjoy your holidays as you see fit.

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way. up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Superset #1 – 2 Leg Leg Press…using a selectorizd Leg Press machine

leg-press-machine

After warming up with a few 5-rep sets of increasing weight, I want you to determine your maximum 10-rep (10 RM) weight. It doesn’t have to be perfect…just estimate what weight would allow you to complete 10 full reps without cheating.

Now that you have that estimated 10 rep weight, I want you to do the following 4 steps…

Step #1

  • 5 reps with 75% of the 10 RM weight
  • Normal speed as you lower the weight
  • Fast, fat, fast speed as you push the weight

…without resting, reset the weight to the estimated 10 RM weight and perform…

Step #2

  • 8-12 reps with good form – no cheating
  • Normal speed as you lower the weight
  • Fast, fat, fast speed as you push the weight

…without resting, reset the weight to 50% of the estimated 10 RM weight and perform…

Step #3

  • as many reps as possible (AMRAP) with good form
  • Normal speed as you lower AND push the weight

Step #4

  • Rest until you feel recovered to perform this torture a second time

Perform this superset 2 more times….unless you find yourself unable to perform Steps 1 & 2 with a FAST SPEED. If you’re slowing down too much, it’s time to move on to the next superset.

Superset #2 – Chest Press…using a selectorized Chest Press machine

chest-press-machine

After warming up with a few 5-rep sets of increasing weight, I want you to determine your maximum 10-rep (10 RM) weight. It doesn’t have to be perfect…just estimate what weight would allow you to complete 10 full reps without cheating.

Now that you have that estimated 10 rep weight, I want you to do the following 4 steps…

Step #1

  • 5 reps with 75% of the 10 RM weight
  • Normal speed as you lower the weight
  • Fast, fat, fast speed as you push the weight

…without resting, reset the weight to the estimated 10 RM weight and perform…

Step #2

  • 8-12 reps with good form – no cheating
  • Normal speed as you lower the weight
  • Fast, fat, fast speed as you push the weight

…without resting, reset the weight to 50% of the estimated 10 RM weight and perform…

Step #3

  • as many reps as possible (AMRAP) with good form
  • Normal speed as you lower AND push the weight

Step #4

  • Rest until you feel recovered to perform this torture a second time

Perform this superset 2 more times….unless you find yourself unable to perform Steps 1 & 2 with a FAST SPEED. If you’re slowing down too much, it’s time to move on to the next superset.

Okay, that’s it for today. Go spend 20 minutes stretching muscles and mobilizing joints – foam rollers, lacrosse balls, etc…

Tomorrow, it’s either 30min + of cardio or 20 x 10 sec HIIT bike sprints

Best Body Workout – 2012 – Week 46 – Day 3

Last workout for this week. Once again, if you don’t have bands…get some…or substitute another exercise or repeat one of the older Best Body workouts 🙂

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Resistance Exercise #1 – Band Chest Press OR Push-Ups

  • 10 reps
  • performed sloooowwwwwly
  • Band Chest Press video

Note – do your reps slower than the dude in the video. You can also do them standing.

Move immediately on to…

HIIT #1 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 3 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.

I want your sprints to always be full 100% intensity of effort. Take the time required to recover. FAST sprints are more important than SHORT rest periods. The rest periods will naturally shrink as your body becomes more anaerobically efficient.

  • 10 seconds sprinting
  • ??? seconds rest
  • 3x

Rest 60 seconds and move on to…

Resistance Exercise #2 – Band Spread Aparts

  • 10 reps
  • performed sloooowwwwwly
  • Band Spread Aparts video

Note – do your reps slower than the dude in the video.

Move immediately on to…

HIIT #2 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 4 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.

  • 10 seconds sprinting
  • ??? seconds rest
  • 4x

Rest 60 seconds and move on to…

Resistance Exercise #3 – Band Overhead Spread Aparts

  • 10 reps
  • performed sloooowwwwwly
  • Band Overhead Spread Aparts video

Note – do your reps slower than the dude in the video.

Move immediately on to…

HIIT #3 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 5 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.

  • 10 seconds sprinting
  • ??? seconds rest
  • 5x

Rest 60 seconds and move on to…

Resistance Exercise #4 – Single Arm Overhead Band Press (substitute Dumbbells)

  • 10 reps per arm
  • performed sloooowwwwwly – slow up and slow down
  • Overhead Band Press video

Note – do your reps slower than the dude in the video. You can also do them standing.

Move immediately on to…

HIIT #4 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 3 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.I want your sprints to always be full 100% intensity of effort. Take the time required to recover. FAST sprints are more important than SHORT rest periods. The rest periods will naturally shrink as your body becomes more anaerobically efficient.

  • 10 seconds sprinting
  • ??? seconds rest
  • 3x

Rest 60 seconds and move on to…

Resistance Exercise #5 – Band Bicep Curls (substitue Dumbbells)

  • 10 reps
  • performed sloooowwwwwly – slow up and slow down
  • Band Bicep Curls video

Note – do your reps much much slower than the girl in the video.

Move immediately on to…

HIIT #5 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 4 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.

  • 10 seconds sprinting
  • ??? seconds rest
  • 4x

Rest 60 seconds and move on to…

Resistance Exercise #6 – Bodyweight SkullCrushers

  • 10 reps
  • performed sloooowwwwwly – slow up and slow down
  • SkullCrusher video
  • Because you’re doing this so slowly, most of you will have to adopt a more vertical position. Horizontal = Harder

Note – do your reps slower than the woman in the video.

Move immediately on to…

HIIT #6 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 3 x 10 second sprints in the shortest time possible.

Last HIIT sprint of the day…give it your best effort

  • 10 seconds sprinting
  • ??? seconds rest
  • 3x

  • Alright, that’s it for today. Go stretch out your muscles, grab a shower and go buy me an Xmas present.
  • Tomorrow, do some easy cardio & stretching (lots of stretching).
  • Next week is a new workout program

Best Body Workout – 2012 – Week 46 – Day 2

Same workout theory as Monday…all new exercises.

Once again, if you don’t have bands…get some…or substitute another exercise or repeat one of the older Best Body workouts 🙂

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Resistance Exercise #1 – Single Arm Overhead Band Press (substitute Dumbbells)

  • 10 reps per arm
  • performed sloooowwwwwly – slow up and slow down
  • Overhead Band Press video

Note – do your reps slower than the dude in the video. You can also do them standing.

Move immediately on to…

HIIT #1 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 3 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.I want your sprints to always be full 100% intensity of effort. Take the time required to recover. FAST sprints are more important than SHORT rest periods. The rest periods will naturally shrink as your body becomes more anaerobically efficient.

  • 10 seconds sprinting
  • ??? seconds rest
  • 3x

Rest 60 seconds and move on to…

Resistance Exercise #2 – Band Bicep Curls (substitue Dumbbells)

  • 10 reps
  • performed sloooowwwwwly – slow up and slow down
  • Band Bicep Curls video

Note – do your reps much much slower than the girl in the video.

Move immediately on to…

HIIT #2 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 4 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.

  • 10 seconds sprinting
  • ??? seconds rest
  • 4x

Rest 60 seconds and move on to…

Resistance Exercise #3 – Bodyweight SkullCrushers

  • 10 reps
  • performed sloooowwwwwly – slow up and slow down
  • SkullCrusher video
  • Because you’re doing this so slowly, most of you will have to adopt a more vertical position. Horizontal = Harder

Note – do your reps slower than the woman in the video.

Move immediately on to…

HIIT #3 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 5 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.

  • 10 seconds sprinting
  • ??? seconds rest
  • 5x

Rest 60 seconds and move on to…

Resistance Exercise #4 – Single Arm Overhead Band Press (substitute Dumbbells)

  • 10 reps
  • performed sloooowwwwwly – slow up and slow down
  • Band Chest Press video

Move immediately on to…

HIIT #4 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 4 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.

  • 10 seconds sprinting
  • ??? seconds rest
  • 4x

Rest 60 seconds and move on to… Resistance Exercise #5 – Band Bicep Curls (substitue Dumbbells)

  • 10 reps
  • performed sloooowwwwwly – slow up and slow down
  • Band Spread Aparts video

Note – do your reps slower than the dude in the video. Move immediately on to…

HIIT #5 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 3 x 10 second sprints in the shortest time possible.

Last HIIT sprint of the day…give it your best effort

  • 10 seconds sprinting
  • ??? seconds rest
  • 3x

Rest 60 seconds and move on to…

Resistance Exercise #6 – Bodyweight SkullCrushers

  • 10 reps
  • performed sloooowwwwwly – slow up and slow down
  • Bodyweight SkullCrushers video

Note – do your reps slower than the dude in the video.

  • Alright, that’s it for today. Go stretch out your muscles, grab a shower and go buy me an Xmas present.
  • Tomorrow, do some easy cardio & stretching (lots of stretching)..

Healthy Recipes Shouldn’t Taste This Good

Q.   What do you get when you combine two professional chefs with a celebrity nutritionist?
A.   You get three amazing recipes that taste way too good to be healthy.

Just in time for holiday entertaining.

Recipe #1 comes from Chef Rossy Earle.

For those of you who haven’t heard of Rossy, she lives in my hometown of Toronto…and aside from being one of Toronto’s hottest chefs, she is the creator of the world’s absolute best tasting hot sauce.

supicucu rossy earle diablo's fuego diabla's kiss

For this post, she offered up her….

Appetizer – Fresh Vegetable Spring Rolls

Ingredients

  • 1 pkg Rice paper wrappers
  • Hoisin Sauce
  • Coriander
  • Thai Basil or regular basil
  • Carrots
  • Red Pepper
  • Jicama
  • Celery
  • Daikon Radish
  • Enoki Mushrooms
  • Napa Cabbage or Red Cabbage
  • Baby spinach
  • Pea Sprouts

Directions

Julienne all vegetables into 2 – 2.5″ sticks in length. Keep in covered container ( this can be done ahead of time & set aside in the fridge even the day before)

Set up an assembly station on the counter with a medium size bowl of hot/warm water. To soften up rice wrappers, dip entire wrapper in warm water for 5 seconds, until pliable. Leave a few more seconds if not soft enough but not too long or the paper will tear.

  • About one inch from the bottom of softened wrapper, spread a little bit of Hoisin sauce.
  • Place a basil leaf, a sprig or coriander & any other leafy green you’ve chosen to use.
  • Then line up a few sticks of each vegetable on top of the greens to make colourful rows.
  • Fold bottom edge over filling then fold in both sides & make a tight roll pressing the top edge onto the roll to seal.
  • You can use a bit of the warm water to dip end of wrapper to make sure it sticks.

As you make each roll, place, seam down, in a container & cover.

Refrigerate until ready to use or at least 15 minutes to let the firm up & set. Then cut thru middle on a bias and serve with dipping sauce.

Note: Chef Rossy often modifies this recipe by adding shredded chicken, cooked pork, shrimp or whatever other ingredients she has in her fridge.

Dipping Sauce:

  • 1.5 Tbsp Agave
  • 1 tbsp Sambal Oelek
  • 1 tsp Fresh grated Ginger
  • 1 tsp Fresh grated Garlic
  • 1 scallion, finely chopped
  • 2 Tbsp fresh Lime Juice
  • 1 Tbsp Rice Vinegar
  • 1 Tbsp Light Soy sauce or Tamari
  • 1 tsp Sesame Oil
  • Mix all ingredients together & let sit at least 1 hour for flavours to blend.

For the main course, I contacted the Healthy Irishman…aka Chef Gavan Murphy. He offered up his…

Main Course – Braised Lamb Shank with White Beans

Chef Murphy tells me that this recipe serves 4 people…even 4 extra-muscled personal trainer type of people like me.

Ingredients

  • 3 lg. grass-fed lamb shanks (6 halves)
  • 3 large carrots – peeled,
  • 1/2″ slices 1 red onion – diced
  • 1 large leek, white only – sliced, rinsed
  • 4 garlic cloves
  • 1 tbsp tomato paste
  • bouquet garni (oregano, thyme, rosemary)
  • 3 bay leaves
  • 1 cup red wine (whatever you’re drinking will work)
  • 1 cup dried northern beans- soaked overnight or 2 x 15 oz canned white beans
  • 5 cups organic beef broth
  • 1/2 cup low-sodium organic chicken broth
  • 4 tbsp olive oil
  • S&P

Directions

  • Preheat oven to 325°F.
  • Preheat large skillet on high heat for 1 minute.
  • Add 2 tbsp olive oil.
  • Season each shank with S&P.
  • Sear in skillet for 2-3 minutes each side or until browned all over.
  • Remove to an oven-proof dish.
  • Wipe out excess oil from skillet with kitchen towel and drizzle with another 2 tbsp olive oil.
  • Add carrots, leeks, onion and garlic and saute for 5 minutes, stirring frequently so as not to burn.
  • When veggies are browned stir in tomato paste and stir to combine. Cook for 1 minute.
  • Add red wine, bouquet garni and bay leaves, stir and cook for 2 minutes.
  • Add this mixture to shanks along with soaked beans.

Pour in the chicken broth to the same pan you just used and deglaze by scraping all the caramelized bits from the pan. Add this to the lamb then pour in the beef broth over and mix everything together. Cover pan with foil and pop in oven. Cook for 2 1/2 hours or until lamb is fork tender and falls off the bone.

[box type=”note”]Gavan has provided HealthHabits with a ton of great recipes – Check ’em out [/box]

For dessert, I contacted uber-Nutritionist Julie Daniluk and she emailed me her recipe for…

Dessert – Genny’s Gluten Free Almond Ginger Cookies

Julie is the author of one of my favorite cookbooks –  Meals That Heal Inflammationand is also the co-host of the Oprah Winfrey Network’s Healthy Gourmet, a reality cooking show that highlights the ongoing battle between taste and nutrition. If that wasn’t enough, she is the recipient of the 2012 Canadian Health Food Association’s Organic Achievement Award.

And she’s a heck of a cook.

Ingredients

  • 1/2 cup (125 mL) Almond Butter*
  • 2 tsp (10 mL) Ground Ginger
  • 1 tbsp (15mls) Ground Cinnamon
  • 2 cups (500 mL) Almond Meal 1 tbsp (15 mL)
  • Ground Flax Meal 6 tbsp (90 mL)
  • Honey 1 tsp (5 mL)
  • Pure Vanilla Extract ¼ cup (65mls)
  • Organic 100% Unsweetened Chocolate Chips
Optional: Fruit Juice Sweetened Dried Cranberries (for decoration)
[box type=”note”]If you open the jar and the almond butter has separated, you’ll need to mix the oil back together with the almond butter and then measure[/box]
Directions
  • Preheat the oven to 350 degrees F.
  • Place all the ingredients in a bowl and stir to thoroughly combine.
  • Roll the dough by hand into 1inch balls and lightly press down with a fork.
  • Decorate with cranberries if you choose.
  • Place the cookies on a parchment lined baking sheet.
  • Bake 10-12 minutes or until golden. The cookies will crisp as they cool.
  • Allow cookies to cool. They store well in an airtight container.
Yields 24 cookies.
Nutrition per cookie
  • Calories 96
  • Fat: 7 g
  • Carbs 8 g
  • Fiber 1.4 g
  • Protein 2.5 g

If you’re looking for more info/recipes/bottles of hot sauce, feel free to contact our three gourmets. They would be glad to hear from you.

Reference

fitness-health-healthhabits-exercise-hiit-sprints-before-and-aft

Best Body Workout – 2012 – Week 46 – Day 1

This week’s workouts are a combination of HIIT sprints and upper body bodyweight & band training. If you don’t have bands…get some…or substitute another exercise or repeat one of the older Best Body workouts 🙂

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Resistance Exercise #1 – Band Chest Press OR Push-Ups

  • 10 reps
  • performed sloooowwwwwly
  • Band Chest Press video

Note – do your reps slower than the dude in the video. You can also do them standing.

Move immediately on to…

HIIT #1 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 3 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.

I want your sprints to always be full 100% intensity of effort. Take the time required to recover. FAST sprints are more important than SHORT rest periods. The rest periods will naturally shrink as your body becomes more anaerobically efficient.

  • 10 seconds sprinting
  • ??? seconds rest
  • 3x

Rest 60 seconds and move on to…

Resistance Exercise #2 – Band Spread Aparts

  • 10 reps
  • performed sloooowwwwwly
  • Band Spread Aparts video

Note – do your reps slower than the dude in the video.

Move immediately on to…

HIIT #2 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 4 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.

  • 10 seconds sprinting
  • ??? seconds rest
  • 4x

Rest 60 seconds and move on to…

Resistance Exercise #3 – Band Overhead Spread Aparts

  • 10 reps
  • performed sloooowwwwwly
  • Band Overhead Spread Aparts video

Note – do your reps slower than the dude in the video.

Move immediately on to…

HIIT #3 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 5 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.

  • 10 seconds sprinting
  • ??? seconds rest
  • 5x

Rest 60 seconds and move on to…

Resistance Exercise #4 – Band Chest Press OR Push-Ups

  • 10 reps
  • performed sloooowwwwwly
  • Band Chest Press video

Move immediately on to…

HIIT #4 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 4 x 10 second sprints in the shortest time possible.

This means that if you need 50 seconds rest, take 50 seconds. If you need 20 seconds, take 20 seconds.

  • 10 seconds sprinting
  • ??? seconds rest
  • 4x

Rest 60 seconds and move on to…

Resistance Exercise #5 – Band Spread Aparts

  • 10 reps
  • performed sloooowwwwwly
  • Band Spread Aparts video

Note – do your reps slower than the dude in the video.

Move immediately on to…

HIIT #5 – Bike Sprints, Elliptical Sprints, StairClimber Sprints, Real-World Outdoor Running Sprints – flats or hills

  • 3 x 10 second sprints in the shortest time possible.

Last HIIT sprint of the day…give it your best effort

  • 10 seconds sprinting
  • ??? seconds rest
  • 3x

Rest 60 seconds and move on to…

Resistance Exercise #6 – Band Overhead Spread Aparts

  • 10 reps
  • performed sloooowwwwwly
  • Band Overhead Spread Aparts video

Note – do your reps slower than the dude in the video.

  • Alright, that’s it for today. Go stretch out your muscles, grab a shower and go buy me an Xmas present.
  • Tomorrow, do some easy cardio & stretching (lots of stretching)..

Best Body Workout – 2012 – Week 45 – Day 3

Last workout for this Bridge Week. All new stuff next week.

Note – the workout listed below is for those trainees interested in adding muscle to their physiques and who are not exhausted from the past few weeks of workouts.

If that isn’t you, skip these workouts and go do a yoga or pilates workout or play some soccer or go for a bike ride.

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Exercise #1

Your choice..either Pulldowns or Pull Ups

warm up with some sets of 10 reps..building up to a weight that you could perform a max 15 reps

  • Choose the weight that you could perform 15 reps with
  • Then do 25 reps by… banging out those first 15 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to 25 reps

Rest 5-10 minutes, and then do the same thing with

Exercise #2

Bodyweight Skullcrushers

  • Warm up with a couple of 10 rep sets
  • And then try to get between 20-60 reps….. banging out those first 10 or so in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps ,,,rest again…lift again…rest again…until you get to (50-80) reps

Rest 5-10 minutes, and then do the same thing with

Exercise #3

Shoulder Press (barbell, dumbbell, machine)

  • Choose a weight that you could perform 15 reps with
  • Then do 25 reps by…..banging out those first 15 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to 25 reps

That’s it, you’re done for today.

Go home

Tomorrow, it’s cardio & stretching (lots of stretching)

All new stuff starting Monday

UNCLE SAM EXERCISE health-healthhabits-fitness

Exercise or Die

I know that this sounds like the crazed rant of a wheat-grass swilling fitness-nazi, but hear me out…

In a recent paper published in the Annals of Clinical and Laboratory Science, Dr. Joseph Knight crunched all of the available scientific data and came to the conclusion that “inactivity significantly increases the risk of numerous diseases/disorders, including several forms of cancer, diabetes, hypertension, coronary and cerebrovascular diseases, overweight/obesity, and all-cause mortality, among others. Unless there is a reversal of this sedentary lifestyle, the incidence of these diseases/disorders will increase, life expectancy will decrease, and medical costs will continue to rise”.

  • This means that you probably won’t get to retire the South Pacific to live out your golden years, bounce your grand-kids on your knee or grow old and grey with your spouse.
  • And before you die, you will spend years and years dealing with all of the fun stuff associated with cancer, diabetes, hypertension, heart disease, and morbid obesity.

Doesn’t sound like much fun, does it?

But maybe you think this is just speculation…maybe you’re a “show me the facts” kind of person.

Here are some Facts

  • In 2004, the CDC concluded that 300,000 to 400,000 Americans died from poor diet and physical inactivity – that 16% of all deaths.
  • In 2002, the World Health Organization estimated that there are 2,000,000 deaths w0rldwide each year from physical inactivity.

If that isn’t scary enough, we can look at the studies which show that “long-lived species are more efficient in cellular maintenance than short lived species, suggesting that enhancement of the body’s maintenance systems may slow the aging process. Since aging results from the accumulation of cellular damage, interventions in poor lifestyles may prevent damage, promote repair, and thereby increase life expectancy. In fact, about two-thirds of the major causes of death are, to a significant degree, lifestyle related.” And as noted by Mokdad et al, the major “actual causes of death” in the year 2000 were physical inactivity and poor nutrition.

  • Tobacco (435 000 deaths; 18.1% of total US deaths)
  • Poor diet and physical inactivity (400 000 deaths; 16.6%)
  • Alcohol consumption (85 000 deaths; 3.5%).

Other actual causes of death were microbial agents (75 000), toxic agents (55 000), motor vehicle crashes (43 000), incidents involving firearms (29 000), sexual behaviors (20 000), and illicit use of drugs (17 000).

What does physical inactivity actually do to your body?

According to Dr. Walter Bortz, “our cultural sedentariness, recently acquired, lies at the base of much human ill-being. Physical inactivity predictably leads to deterioration of many body functions. A number of these effects coexist so frequently in our society that they merit inclusion in a specific syndrome, the disuse syndrome. The identifying characteristics of the syndrome are cardiovascular vulnerability, obesity, musculoskeletal fragility, depression and premature aging’.

And since this way-too-easily reproducible syndrome affects the young as well as the old, we can not blame “normal aging” for the onset of the diseases related to the Disuse Syndrome.

And as we know, health care doesn’t come cheap. What do all of these lifestyle diseases cost us?

In 1987, “the direct and indirect costs of sedentary lifestyle to chronic health conditions were reported to be in excess of $150 billion (cost in 2000 dollars for 1987 incidences) (Pratt, Macera & Wang, 2000). As health care costs are $1.3 trillion/year in the US, a rough approximation is that physical inactivity accounts for approximately 15% of the US health care budget.

But it doesn’t have to be this way

The NIH reported in 2009 that…

  1. Exercise improves quality of life
  2. Quality of life improvements are dose dependent on volume of exercise. Small amount of exercise = small improvement to Q of L. Large amount of exercise = large improvement to Q of L.
  3. Q of L improvements were independent to weight loss.

And if that wasn’t enough proof for you, we can look at another pile of research which shows that while quality of life, physical balance, flexibility, mental health, etc naturally decline over the years, being physically active significantly slows down these “natural” signs of aging.

In fact, it has been shown that seniors can significantly reverse the severity of these conditions after taking up an exercise routine.

Conclusion

Thanks to advances in technology, modern humans no longer have to live the physically punishing lives of our ancestors.

  • This is good – it allows us to develop our minds, live longer, live better, etc..
  • Unfortunately, it has also made us sick, fat and lazy.

Your takeaway from this research?

  • Exercise or die.

UNCLE SAM EXERCISE health-healthhabits-fitness

Reference

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A Healthy Diet WILL Lower Your Risk of Heart Attack, Stroke, Death

According to a study published in the medical journal Circulation, eating a healthy diet significantly reduces your odds of…

  • Cardio-vascular death by 35%
  • Heart attack by 14%
  • Stroke by 19%

 The Study

The researchers looked at 31, 546 men and women aged 66.5±6.2 years of age with pre-existing conditions who were enrolled in one of two blood-pressure medication trials.

As part of these studies, the test subjects were required to complete detailed lifestyle questionnaires which included questions about:

  • age,
  • education,
  • ethnicity,
  • diet,
  • physical activity,
  • smoking (never, current, former),
  • daily alcohol intake (frequency of intake),

In addition to the questionnaire, numerous lab tests were conducted – fasting lipids & glucose, medications, physical activity, blood pressure, body mass index (BMI), waist circumference, and hip circumference were also recorded at baseline, at 2 years, and at study end.

After five years, the researchers found that the test subjects who ate a diet similar to the Alternative Healthy Eating Index (AHEI) approach were much healthier than those who ate the Standard American Diet.

Note – In their calculations, the researchers accounted for age, sex, location, pharmaceuticals, smoking and a whole bunch of other know confounders. This allowed them to “adjust for potential factors that could also influence heart disease risk. For example, healthier eaters may experience fewer heart problems because they also tend to smoke less or exercise more or take their medications more diligently. But even after they controlled for these behaviors, the study showed a strong link between healthy diet and heart health”.

A strong link indeed:

  • A 35% reduction in risk of cardio-vascular death
  • A 14% reduction in risk of heart attack
  • A 19% reduction in risk of stroke

All by eating your veggies.

Reference

Best Body Workout – 2012 – Week 45 – Day 2

Day 2 of your bridge week…designed to allow your muscles & nervous system a chance to fully recover and get ready for what’s coming next week.

The workout listed below is for those trainees interested in adding muscle to their physiques and who are not exhausted from the past few weeks of workouts.

If that isn’t you, skip these workouts and go do a yoga or pilates or do a week of cardio. And most of you could do with a bunch of joint mobility work, so go visit Kelly Starrett over at Mobility WOD and start working out some of those kinks

Alright, let’s get on with the…

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Exercise #1

Bulgarian Squat/Lunge (bodyweight only)

Warm up with 2 sets per leg of 10 reps

* Then do 40 to 60  reps per leg by…

* banging out the first 15-20 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to your maximum (40-60) reps

Rest 5 minutes, and then do the other leg

Rest another 5 min and move onto….

Exercise #2

Glute Ham Raises (2 Leg)

Same protocol as the Bulgarians

  • Warm up with a couple of 10 rep sets
  • And then try to get between 50-80 reps

* banging out those first 30 or so in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps ,,,rest again…lift again…rest again…until you get to (50-80) reps

Note: There is a good chance some of you won’t be able to do 50 reps. Here’s what I want you to do – place an incline bench or big stability ball in front of you so that you can do partial reps.

You will have to fiddle around with the depth of repetition and the # of repetitions to get it right.

Either way, remember that you legs should be screaming at you by the end of this single work set

That’s it, you’re done for today.

Stretch and Go home

Tomorrow, do some easy cardio & stretching (lots of stretching)

Friday, it’s back to the weights

Why do Health Insurance Companies Cover Weight Loss Drugs but not Fresh Fruit and Vegetables?

Last month, Reuters reported that America’s third-largest health insurer, Aetna Inc would provide coverage for weight loss drugs sold by Vivus (Qsymia / Qnexa) and Arena Pharmaceuticals (Belviq).

WBB Securities LLC analyst Stephen Brozak commented that “this is probably the simplest business decision on Aetna’s plate in all of 2012, because to not reimburse this would have put them in the crosshairs of every single healthcare decision maker in the United States. Everyone acknowledges that we have a pandemic obesity problem, and to not be a part of a solution even if its a marginal solution, means you are part of the problem,” he added.

Hmmmm…marginal solution???

Why would Aetna choose to cover their costs of a marginal obesity solution while ignoring weight-loss / disease prevention solutions that actually work?

  • Like a diet high in fresh fruit & vegetables

Maybe it’s like my Twitter buddy @powerfulhunger said…that it’s too impractical to administer.

But then again…maybe it isn’t.

Maybe it isn’t impractical for Aetna et al to partner with America’s  food retailers to provide an instant percentage discount on all fresh/frozen fruit and vegetables.

Let’s use an imaginary Aetna client to test my hypothesis…

  1. Aetna client walks into WalMart, Kroger, Costco, etc…
  2. Aetna client picks up prescription from pharmacy
  3. Aetna client presents Aetna insurance card to pharmacist
  4. Aetna client pays discounted price for their prescription
  5. Aetna client walks over to the WalMart, Kroger, Costco fresh/frozen produce section
  6. Aetna client loads up their cart with produce
  7. Aetna client presents Aetna insurance card to cashier
  8. Aetna client pays discounted price for their produce

Doesn’t seem that impractical to me.

But then again…what the heck do I know about HEALTH insurance?

Reference

Brooks Pure Connect – Barefoot Shoe Review

Alright, I’m back again with another Barefoot / Minimalist shoes review and this time I’m looking at the Brooks Pure Connect running shoes.

Like the Reebok RealFlex, the Brooks Pure Connect is an attempt by one of the major running shoe manufacturers to expand upon it’s standard “heel-toe” style of running shoe and enter the barefoot/minimalist shoe universe (shoeniverse???)

And like the RealFlex, the Brooks Pure Connect attempts to maintain some aspects of their standard runners while adopting the qualities of barefoot running shoes that they feel are most vital.

Let’s see how they did.

Review Criteria

  • Protection – If you’re not going to develop thick natural calluses by actually running barefoot, you need to wear a shoe that will protect you from the occasional sharp stone or chunk of glass.

The Brooks Pure Connect protects your feet more like a traditional running shoe than the much thinner soles of most barefoot shoes. Note that this increased protection from sharp objects will result in a trade-off with respect to proprioception and stiffness.

Unlike their traditional runners, Brooks has attempted to create a more mobile sole by creating a split in starting just to the inside of your big toe and running towards your midsole. You can see how they are trying to straddle the fence by trying to blend the uber-flexibility of a minimalist sole with the protection and performance of a standard Brooks running shoe.
  • Proprioception – A bare foot provides immediate feedback to the surface it rests upon. A thick spongy sole…not so much. This can be crucial when it comes to avoiding ankle sprains and wiping out while trail running.

Compared to Lemings or Sockwas, the Brook Pure Connect has horrible proprioception. Compared to Nike Free and the Reebok Real Flex , the Pure Connect is equal if not superior. The split sole does not give the foot mobility that it claims, but all in all, there is more ground-feel than with the Nikes or Reeboks.

  • Natural Foot Movement – Does the shoe allow or prevent your foot from flexing & spreading in order to distribute the load uniformly over the entire foot. This analysis will address shoe width (especially the toe box), arch support, shock absorption, etc…

Unlike companies that specialize in barefoot/minimalist shoes, Brooks and other mainstream athletic shoe manufacturers are at a bit of a disadvantage when it comes to creating their barefoot shoes. They realize that this market niche is growing very quickly, but there is no way that they are going to abandon the technology of their standard running shoes and go 100% minimalist. Ain’t gonna happen. They sell way too many “standard” running shoes.

What Brooks has done is recognize that different runners like to run…differently. Brooks sees all of these runners as fitting somewhere along the line of their Float vs Feel continuum of running styles & shoes. This video explains the concept.

The Pure Connect is the most extreme example of a Brooks “Feel” shoe.

  •  To that end, Brooks has split the outer sole of the shoe to make it more flexible than their standard runners. And in that regard, they have succeeded. However, compared to shoes created by companies that specialize in barefoot/minimalist shoes, this shoe is much, much stiffer.
  • Brooks is also using an anatomical last that is less restrictive than their standard models. As well, the sock liner is removable…producing an even more natural feel.
  • They have also minimized the size of the heel to help new-to-barefoot runners adapt to a mid-foot strike. This design feature is similar to the one used by Skora.

[box type=”note”]One area of natural foot movement where Brooks really missed the mark is with shoe width.[/box]

This shoe is way too narrow.

  • My wife has a very narrow foot and she loves these shoes. LOVES THEM.
  • Me…wide feet – couldn’t even fit into them.
  • My third guinea pig – normal feet – could squeeze them in, but they were too tight and didn’t allow his feet to spread as he ran.
 Note – Brooks seems to have addressed this concern with their new-for-2013 shoe – the Pure Drift
  • Weight of the Shoe – Who wants a heavy, clunky shoe?

Mens – 7.2 oz  Womens – 6.5 oz…it’s a light shoe

Next page – the review continues…

Best Body Workout – 2012 – Week 45 – Day 1

It’s time for a Bridge Week people…gotta let that bod recover from the punishment you’ve endured with this latest program phase.

We have two options:

  1. If your goals include building bigger muscles, do the following workout.
  2. If you don’t care about adding muscle mass, spend your week outside of the gym playing sports or jogging or doing pilates classes or taking long walks or doing some yoga or flexibility/mobility work.
Nothing too intense…we want to give your nervous system a break.

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Exercise #1

Leg Press (or squats or Bulgarian split squats)

Warm up with some sets of 10 reps..building up to a weight that you could perform a maximum 15 reps

Then, using the weight that you could perform 15 reps with, I want you to perform 25 reps!!!

Impossible???

Nope

* Start by banging out those first 15 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to 25 reps

Once finished, your legs and lungs should feel like you just ran a marathon

Rest 5-10 minutes, and then do the same thing with…

Exercise #2

Seated Machine Row (or standing cable row or standing band row)

Warm up with some sets of 10 reps..building up to a weight that you could perform a maximum 15 reps

Once again, I want you to get 25 reps!!!

Start by banging out those first 15 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to 25 reps

That’s it, you’re done for today.

Stretch and Go home

Tomorrow, do some easy cardio & stretching (lots of stretching)

Best Body Workout – 2012 – Week 44 – Day 3

Last resistance workout of the week.

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Workout Module #1

Dumbbell / Kettlebell Swing – 4 Minute Tabata protocol

  • 1 hand or 2 hand – your choice
  • 20 seconds work – as many reps as possible
  • 10 seconds rest
  • Repeat for 8 total work sets / 4 minutes total time
  • video

Note – You’re going to need an interval timer for this

Workout Module #2

Barbell Back Squats or Leg Press – 5 x 5 Protocol

  • I would prefer you to do squats, but if you are inexperienced and unsure of your form, do leg presses instead.
  • Choose a weight you “could” perform 10 reps with (10RM)
  • Perform 5 sets of 5 reps
  • Keep rest periods as short as possible
  • squat video

Workout Module #3

Incline Dumbbell Flys / Incline Dumbbell Reverse Fly – 5 Minute EDT Protocol

  • Alternate between sets of Incline DB Flys and Incline Reverse DB Flys for 5 minutes
  • 5 reps maximum per set…even if you can do more
  • Keep rest periods as short as possible
  • The goal is to go from one exercise to the other without resting for the entire 5 minutes
  • Roll-Out video
  • Reverse Incline Dumbbell Fly video
  • Incline Dumbbell Fly video

Workout Module #4

Alternating Dumbbell Press & Single Arm Cable (or band) Pulldown – 10 x 10 Protocol

  • 50 reps per arm per exercise
  • This means 100 reps of presses – 50 each arm
  • and 100 pulldowns – 50 each arm
  • Choose a weight/resistance that you “could” do for 20 reps (20RM)
  • Perform 10 reps per set for 10 sets per side
  • Keep rest periods as short as possible
  • Dumbbell Press video
  • Single Arm Pulldown video

Workout Module #5

5 Minutes of HIIT Sprints using a 10 Sec Work : 20 Sec Rest protocol

  • Use whatever method of sprints you prefer – Bike, Elliptical, Outdoor Hill or Flat Sprints, etc…
  • Sprint for 10 seconds
  • Rest for 20 seconds
  • Repeat for 10 total work sets / 5 minutes total time

Note – You’re going to need an interval timer for this

Alright, that’s it for this workout. If you care about your workout recovery, you will go and do 20 minutes of stretching & foam rolling….focusing on your tight bits.

Next week, same theory – new exercises

This Killer Leg Workout Will Have You Cryin’ For Yo’ Mama

I have a nasty little leg workout for you today. Simple but nasty.

  • Load a bar with half your body-weight (incl the bar weight)
  • Put it on your back
  • Squat all the way down – ass to ankles
  • Repeat for 100 reps
  • Complete all 100 reps as quickly as possible – 10 minute Maximum

killer leg workout

If you can complete this in under 5 minutes, you need to take it up a notch by not racking the bar at any time during the 100 reps of excruciating pain & nausea. You can rest whenever you want, but you have to keep standing with the bar on your back

If you’re up for the challenge, try to beat my time….

  • 135 lbs (I am weighing 248 right now, but it was easier to just load the bar with a 45 lb plate on either side)
  • 7 min 22 seconds
  • and I never rested the bar
have fun

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Does Ketone Drink = EZ Weight Loss?

Oxford researcher, Dr. Kieran Clarke has created a new type of ketone-based endurance drink designed to…

  • Generate significant weight loss
  • Improve mental alertness
  • Improve cognitive function

…as well as treat, prevent or reduce the effects of…

In short, this supplement MAY make you leaner, smarter, healthier, faster, stronger and less prone to diabetes, alzheimer’s, parkinson’s, huntington’s, heart disease and metabolic syndrome.

Note that I say MAY.

The science is all very new. According to Doc Clarke:

“We are very excited about our research, which we think shows great promise. Our primary interest so far has been to understand how the body’s metabolism responds and makes use of our ketone drink.

We are a long way yet from showing meaningful benefits as a treatment for disease or in aiding athletes’ endurance, and while we think it is possible that the ketone drink may have benefits in slowing Alzheimer’s progression, no one has done much research on this as yet…although this remains of great interest to us.”

How great an interest???

Great enough to apply for a US patent.

Can you imagine how much money Dr. Clarke will make if this product lives up to it’s potential?

The Science

  • Previous research indicates that a state of elevated ketones may improve physical and cognitive performance.
  • Unfortunately, direct administration of ketone bodies is unpractical and potentially dangerous
  • Fortunately, there are ketone precursors that might give her the same effect without any of the downsides.

On of those ketone precursors is  (R)-3-hydroxybutyl (R)-3-hydroxybutyrate, the ketone monoester that Dr. Clarke has been administering in the form of a meal replacement drink to her healthy human volunteers.

In one pilot study, eight adults with type 2 diabetes to see whether the drink produced any effect. The volunteers had three ketone drinks a day for five days and had their weight, cholesterol, and blood sugar monitored. Their weight dropped an average of nearly two per cent (in 5 days), as did their levels of glucose, cholesterol and fat in the blood.

In another study, Dr. Clarke gave 22 elite rowers the ketone drink and monitored the distances they achieved in 30 minutes on an indoor rowing machine.

One rower broke a world record and five others beat their personal best.

Conclusion

I am thoroughly geeked-up about the potential of this supplement.

Fingers crossed people.

Reference

Best Body Workout – 2012 – Week 44 – Day 2

Last time through for this workout….

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Workout Module #1

Hang Clean & Press – 4 Minute Tabata protocol

  • 20 seconds work – as many reps as possible
  • 10 seconds rest
  • Repeat for 8 total work sets / 4 minutes total time
  • video

Note – You’re going to need an interval timer for this

Workout Module #2

Bench Press – 5 x 5 Protocol

bench-press-arnold

  • Barbell/Dumbbells/Machine – Flat/Incline – your choice
  • Choose a weight you “could” perform 10 reps with (10RM)
  • Perform 5 sets of 5 reps
  • Keep rest periods as short as possible
  • video

Workout Module #3

Roll-Outs (or Stir the Pots) / Bulgarian Split Squat – 5 Minute EDT Protocol

ab_wheel_roll_out -health-fitness-healthhabits-exercise

  • Alternate between sets of Ab-Wheel Roll-Outs (or Stir the Pots) & Bulgarian Split Squats for 5 minutes
  • 5 reps maximum per set…even if you can do more
  • Keep rest periods as short as possible
  • The goal is to go from one exercise to the other without resting for the entire 5 minutes
  • Roll-Out video
  • Stir the Pot video
  • Bulgarian Split Squat video

Workout Module #4

Cable or Band Horizontal Woodchops – 10 x 10 Protocol

woodchop

  • The reason I used this image is because I want to illustrate how the woodchop exercise is a TOTAL BODY exercise. Legs, hips, core, back, arms, etc..
  • I don’t want you doing the silly waist twist version I see in most gyms
  • Choose a weight/resistance that you “could” do for 20 reps (20RM)
  • Perform 10 reps per set for 10 sets per side – 200 reps total
  • Use your whole body to do this exercise!!!!!
  • Keep rest periods as short as possible
  • Woodchop video

Workout Module #5

5 Minutes of HIIT Sprints using a 10 Sec Work : 20 Sec Rest protocol

  • Use whatever method of sprints you prefer – Bike, Elliptical, Outdoor Hill or Flat Sprints, etc…
  • Sprint for 10 seconds
  • Rest for 20 seconds
  • Repeat for 10 total work sets / 5 minutes total time

Note – You’re going to need an interval timer for this

Alright, that’s it for this workout. If you care about your workout recovery, you will go and do 20 minutes of stretching & foam rolling….focusing on your tight bits.

Tomorrow, you can rest or do some slow cardio or yoga or go for a long walk, etc…nothing intense. Back at it on Friday.

Best Body Workout – 2012 – Week 44 – Day 1

It’s the last time through for this series of workouts.

Next week is all new stuff

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Workout Module #1

Dumbbell / Kettlebell Swing – 4 Minute Tabata protocol

  • 1 hand or 2 hand – your choice
  • 20 seconds work – as many reps as possible
  • 10 seconds rest
  • Repeat for 8 total work sets / 4 minutes total time
  • video

Note – You’re going to need an interval timer for this

Workout Module #2

Thrusters – 5 x 5 Protocol

thruster

  • Barbell or Dumbbells/Kettlebells – your choice
  • Choose a weight you “could” perform 10 reps with (10RM)
  • Perform 5 sets of 5 reps
  • Keep rest periods as short as possible
  • video

Workout Module #3

Push-Ups / BW Rows – 5 Minute EDT Protocol

  • Alternate between sets of Push-Ups & BW Rows for 5 minutes
  • 5 reps maximum per set…even if you can do more
  • Keep rest periods as short as possible
  • The goal is to go from Push-Up to Row without resting for the entire 5 minutes
  • video

Workout Module #4

Band Pulldowns & Bodyweight Skullcrushers- 10 x 10 Protocol

  • For the Pulldowns, choose a resistance you “could” perform 20 reps with (20RM)
  • Perform 10 reps per set for 10 sets (100 reps total Pulldowns)
  • I want you to use strength bands for the Pulldowns, but if they’re not available…cable pulldowns will suffice

bodyweight-skullcrusher

  • For the Skullcrushers, your body alignment will determine the resistance – Vertical = Easy – Horizontal = Hard
  • Perform 10 reps per set for 10 sets (100 reps total Skullcrushers)
  • Alternate between Pulldowns & Skullcrushers
  • Keep rest periods as short as possible
  • Pulldown video
  • Skullcrusher video

Workout Module #5

5 Minutes of HIIT Sprints using a 10 Sec Work : 20 Sec Rest protocol

  • Use whatever method of sprints you prefer – Bike, Elliptical, Outdoor Hill or Flat Sprints, etc…
  • Sprint for 10 seconds
  • Rest for 20 seconds
  • Repeat for 10 total work sets / 5 minutes total time

Note – You’re going to need an interval timer for this

Alright, that’s it for this workout. If you care about your workout recovery, you will go and do 20 minutes of stretching & foam rolling….focusing on your tight bits.

Tomorrow, you can rest or do some slow cardio or yoga or go for a long walk, etc…nothing intense. Back at it on Wednesday.

Best Body Workout – 2012 – Week 43 – Day 3

Last workout of the week. Get to work.

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Workout Module #1

Body-Weight Squats – 4 Minute Tabata protocol

  • 20 seconds work – as many reps as possible
  • 10 seconds rest
  • Repeat for 8 total work sets / 4 minutes total time
  • video

Note – You’re going to need an interval timer for this

Workout Module #2

Pull-Downs or Pull-Ups – 5 x 5 Protocol

  • Bodyweight or Bodyweight + added weight or Cables or Bands – your choice
  • Choose a weight you “could” perform 10 reps with (10RM)
  • Perform 5 sets of 5 reps
  • Keep rest periods as short as possible
  • Cable Pulldown video
  • Band Pulldown video
  • Pull-Ups with added weight video

Workout Module #3

Tricep Dips & DB Bicep Curls – 5 Minute EDT Protocol

  • Alternate between sets of Dips & Bicep Curls for 5 minutes
  • 5 reps maximum per set…even if you can do more
  • Keep rest periods as short as possible
  • The goal is to go from exercise to exercise without resting for the entire 5 minutes
  • Tricep Dips video
  • Bicep Curls video

Workout Module #4

Single Arm DB FLys – 10 x 10 Protocol

  • Perform 5 reps per arm for 10 sets (100 reps total – 50 per arm)
  • Keep rest periods as short as possible
  • Keep your core tight throughout this exercise
  • Single Arm DB FLy video

Workout Module #5

5 Minutes of HIIT Sprints using a 10 Sec Work : 20 Sec Rest protocol

  • Use whatever method of sprints you prefer – Bike, Elliptical, Outdoor Hill or Flat Sprints, etc…
  • Sprint for 10 seconds
  • Rest for 20 seconds
  • Repeat for 10 total work sets / 5 minutes total time

Note – You’re going to need an interval timer for this

Alright, that’s it for this workout. If you care about your workout recovery, you will go and do 20 minutes of stretching & foam rolling….focusing on your tight bits.

Tomorrow, you can rest or do some slow cardio or yoga or go for a long walk, etc…nothing intense. Back at it next week with all new stuff.

5 Tips for Surviving Thanksgiving Dinner

Today is Thanksgiving. That means…

  • Food
  • Football
  • Food
  • Drinks
  • Food
  • Sitting for hours on the couch
  • and more food.

Today’s article is for everyone who wants to thoroughly enjoy Thanksgiving…without gaining 50 pounds and feeling like crap for the rest of the week.

Tip #1 – Hydrate Yourself with Water

  • Keep a glass of water withing reach all day… and keep drinking from it.

With all of those awesome Thanksgiving dinner smells wafting throughout the house, your brain will be telling you that you’re extremely hungry and that you need to eat. Hormones WILL be secreting and neurochemicals will be doing whatever it is that they do.

To strike back, you’re going to keep raising a glass of water to your lips and keeping pouring zero calorie fluids down your throat. This is going to help counteract those neurochemicals & hormone secretions.

Next page….Tip #2

Best Body Workout – 2012 – Week 43 – Day 2

No time for small-talk…let’s get to sweatin’

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Workout Module #1 Dumbbell / Kettlebell Swing – 4 Minute Tabata protocol

  • 1 hand or 2 hand – your choice
  • 20 seconds work – as many reps as possible
  • 10 seconds rest
  • Repeat for 8 total work sets / 4 minutes total time
  • video

Note – You’re going to need an interval timer for this

Workout Module #2

Back Rows – Standing or Seated – Barbell or Cable or Band – 5 x 5 Protocol

  • Standing or Seated – your choice
  • Barbell or Cables or Bands – your choice
  • Choose a weight you “could” perform 10 reps with (10RM)
  • Perform 5 sets of 5 reps
  • Keep rest periods as short as possible
  • Seated Cable Row video
  • Standing Cable Row video
  • Standing Band Row video
  • Bent-Over Barbell Row video

Workout Module #3

Toes to the Sky & Single Leg Hip Thrusts – 5 Minute EDT Protocol

  • Alternate between sets of Abs & Hip Thrusts for 5 minutes
  • 5 reps maximum per set…even if you can do more
  • Keep rest periods as short as possible
  • The goal is to go from exercise to exercise without resting for the entire 5 minutes
  • Toes to the Sky can be done flat on the ground & with bent knees – look after your lower back 🙂
  • Single Leg Hip Thrusts video
  • Toes to the Sky video

Workout Module #4

Bulgarian Split Squats- 10 x 10 Protocol

  • Perform 10 reps per leg for 10 sets (200 reps total – 100 per leg)
  • Keep rest periods as short as possible
  • Hold onto a dumbbell or wear a weighted vest to increase the resistance (if needed)
  • Bulgarian Split Squat video

Workout Module #5

5 Minutes of HIIT Sprints using a 10 Sec Work : 20 Sec Rest protocol

  • Use whatever method of sprints you prefer – Bike, Elliptical, Outdoor Hill or Flat Sprints, etc…
  • Sprint for 10 seconds
  • Rest for 20 seconds
  • Repeat for 10 total work sets / 5 minutes total time

Note – You’re going to need an interval timer for this

Alright, that’s it for this workout. If you care about your workout recovery, you will go and do 20 minutes of stretching & foam rolling….focusing on your tight bits.

Tomorrow, you can rest or do some slow cardio or yoga or go for a long walk, etc…nothing intense. Back at it on Friday.

Dumbbell Swings vs Kettlebell Swings

jlo-bootyKettlebell swings are one of my favorite posterior chain exercises.

  • I use it with athletes to increase running speed & power
  • I use it to improve pelvic balance & maximize core strength
  • and I use it to help skinny white ladies build a booty worthy of J-Lo

Unfortunately, not every gym has a full set of kettlebells to go along with all their dumbbells.

And seeing as my local gym was one of those gyms without any kettlebells…and I was sick and tired of substituting DBs for KBs all the time, I went searching for an option.

Enter the kettleclamp….. a really smart (and simple) piece of engineering that allows me to modify any dumbbell into a kettlebell.

To test it out, I brought a pair down to my local gym, grabbed one of my buddies, tossed him one of the clamps and told him that I needed a guinea-pig for a product-review video.

Here are the results.

Note – I wanted to test how user-friendly the kettleclamp was.

  • Was it easy to assemble?

Yes – for this experiment, I didn’t give my guinea-pig any instructions on how to assemble or work with the kettleclamp. The video we shot was his first try with the clamp – you can see how he fiddled with the pivoting handle before he went to work with it. 

  • Does it work like a “real” kettlebell?

For swings & cleans, it works exactly like a “real” kettlebell.

For snatches, we had a bit of an issue with lowering the kettleclamp from the overhead position back down to the hanging position. Due to the shape and size of the big-ass dumbbells we were using, we kept bashing our shoulders with the side of the dumbbell. Not a huge problem, but it forced us to modify our form a little bit.

Overall, the kettleclamp is a kick-ass piece of fitness equipment….and as soon as I can convince them to set up an affiliate program, you will be able to buy them via Health Habits.

Best Body Workout – 2012 – Week 43 – Day 1

It’s our last week for this style of workout  🙂

All new stuff next week.

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Workout Module #1

Burpees – 4 Minute Tabata protocol

  • 20 seconds work – as many reps as possible
  • 10 seconds rest
  • Repeat for 8 total work sets / 4 minutes total time
  • video

Note – You’re going to need an interval timer for this

Workout Module #2

Dumbbell/Kettlebell Push Press – 5 x 5 Protocol

  • Dumbbells or Kettlebells – your choice
  • Choose a weight you “could” perform 10 reps with (10RM)
  • Perform 5 sets of 5 reps
  • Keep rest periods as short as possible
  • video

Workout Module #3

Standing Band/Cable Rows & Standing Band Chest Press or Push-Ups – 5 Minute EDT Protocol

  • Alternate between sets of Rows & Presses for 5 minutes
  • 5 reps maximum per set…even if you can do more
  • Keep rest periods as short as possible
  • The goal is to go from Press to Row without resting for the entire 5 minutes
  • Standing Cable Row video
  • Standing Band Row video
  • Standing Band Chest Press video
  • Band Resisted Push-Ups video

Workout Module #4

Band Assisted Pistol Squats OR Single Leg Leg Presses- 10 x 10 Protocol

  • Choose one of these exercises
  • Perform 10 reps per leg for 10 sets (200 reps total – 100 per leg)
  • Keep rest periods as short as possible
  • Assisted Pistol Squat video
  • Leg Press video

Workout Module #5

5 Minutes of HIIT Sprints using a 10 Sec Work : 20 Sec Rest protocol

  • Use whatever method of sprints you prefer – Bike, Elliptical, Outdoor Hill or Flat Sprints, etc…
  • Sprint for 10 seconds
  • Rest for 20 seconds
  • Repeat for 10 total work sets / 5 minutes total time

Note – You’re going to need an interval timer for this

Alright, that’s it for this workout. If you care about your workout recovery, you will go and do 20 minutes of stretching & foam rolling….focusing on your tight bits.

Tomorrow, you can rest or do some slow cardio or yoga or go for a long walk, etc…nothing intense. Back at it on Wednesday.

Best Body Workout – 2012 – Week 42 – Day 3

Last resistance workout of the week.

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Workout Module #1

Dumbbell / Kettlebell Swing – 4 Minute Tabata protocol

  • 1 hand or 2 hand – your choice
  • 20 seconds work – as many reps as possible
  • 10 seconds rest
  • Repeat for 8 total work sets / 4 minutes total time
  • video

Note – You’re going to need an interval timer for this

Workout Module #2

Barbell Back Squats or Leg Press – 5 x 5 Protocol

  • I would prefer you to do squats, but if you are inexperienced and unsure of your form, do leg presses instead.
  • Choose a weight you “could” perform 10 reps with (10RM)
  • Perform 5 sets of 5 reps
  • Keep rest periods as short as possible
  • squat video

Workout Module #3

Incline Dumbbell Flys / Incline Dumbbell Reverse Fly – 5 Minute EDT Protocol

  • Alternate between sets of Incline DB Flys and Incline Reverse DB Flys for 5 minutes
  • 5 reps maximum per set…even if you can do more
  • Keep rest periods as short as possible
  • The goal is to go from one exercise to the other without resting for the entire 5 minutes
  • Roll-Out video
  • Reverse Incline Dumbbell Fly video
  • Incline Dumbbell Fly video

Workout Module #4

Alternating Dumbbell Press & Single Arm Cable (or band) Pulldown – 10 x 10 Protocol

  • 50 reps per arm per exercise
  • This means 100 reps of presses – 50 each arm
  • and 100 pulldowns – 50 each arm
  • Choose a weight/resistance that you “could” do for 20 reps (20RM)
  • Perform 10 reps per set for 10 sets per side
  • Keep rest periods as short as possible
  • Dumbbell Press video
  • Single Arm Pulldown video

Workout Module #5

5 Minutes of HIIT Sprints using a 10 Sec Work : 20 Sec Rest protocol

  • Use whatever method of sprints you prefer – Bike, Elliptical, Outdoor Hill or Flat Sprints, etc…
  • Sprint for 10 seconds
  • Rest for 20 seconds
  • Repeat for 10 total work sets / 5 minutes total time

Note – You’re going to need an interval timer for this

Alright, that’s it for this workout. If you care about your workout recovery, you will go and do 20 minutes of stretching & foam rolling….focusing on your tight bits.

Next week, same theory – new exercises

meditation health healthhabits mental_health emotional_health

The Cure for Stress?

Life is stressful…for all of us.

Unfortunately for most of us, stressful events can cause an unconscious response in our “lizard-brains”…

amygdala

…leading to uncontrolled emotional states, anxiety, fear, depression, etc.

However, new research has uncovered how an eight-week beginners course in meditation can…

  1. Reduce activation in the right amygdala
  2. Improve your emotional stability
  3. Improve your response to stress

…which should lead to a calmer life, free of out-of-control emotions, fear, anxiety & depression.

And seeing as our lives don’t show any sign of slowing down & becoming more peaceful, this is some pretty important research.

The Science

The researchers studied the effect of two different styles of meditation.

  1. Mindful Attention Meditation
  2. Compassion Meditation
  • Three weeks prior to beginning the study, all participants participated in fMRI scans of their brains while “viewing a series of 108 different images of people in situations with either positive, negative or neutral emotional content”.

Meditation was not mentioned during this pre-experiment scanning session.

  • Three weeks after the scans, the participants were enrolled in one of two eight-week meditation courses – mindful attention meditation OR compassion meditation.
  • Three weeks after completing their meditation course, the participants returned for a follow-up fMRI scan.

As in the previous fMRI session, the participant viewed a a series of 108 different images of people in situations with either positive, negative or neutral emotional content while being scanned. Note – participants were not allowed to meditate during the scanning process.

Here’s what they found:

  • The mindful attention meditation group showed a decrease in activation in the right amygdala in response to all images – good, bad & neutral.
  • In the compassion meditation group, right amygdala activity also decreased in response to positive or neutral images
  • However, when negative images were shown to the compassion meditation group, right amygdala activity increased.

From these observations, the researchers concluded that:

  1. Both forms of meditation provide “enduring, beneficial changes in brain function, especially in the area of emotional processing.”
  2. “Since compassion meditation is designed to enhance compassionate feelings, it makes sense that it could increase amygdala response to seeing people suffer.
  3. Since increased amygdala activation was also correlated with decreased depression scores in the compassion meditation group, they believe that having more compassion towards others may also be beneficial for oneself.

Conclusion

  • To start getting the benefits of mindful meditation…the next time you find yourself with some spare time (waiting for the traffic light to change, sitting in the doctor’s office, riding in an elevator), focus on your breath…ignoring everything else…for just a few moments.

If you can do that…try extending the length of time…when you have the time.

  • And if you want to give compassion meditation a try (without signing up for a class), the next time you do a mindfulness meditation, try focusing on someone you love…and send out feelings of love out to them.

Kind of like a lot of us did as kids..

Reference

Best Body Workout – 2012 – Week 42 – Day 2

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Workout Module #1

Hang Clean & Press – 4 Minute Tabata protocol

  • 20 seconds work – as many reps as possible
  • 10 seconds rest
  • Repeat for 8 total work sets / 4 minutes total time
  • video

Note – You’re going to need an interval timer for this

Workout Module #2

Bench Press – 5 x 5 Protocol

bench-press-arnold

  • Barbell/Dumbbells/Machine – Flat/Incline – your choice
  • Choose a weight you “could” perform 10 reps with (10RM)
  • Perform 5 sets of 5 reps
  • Keep rest periods as short as possible
  • video

Workout Module #3

Roll-Outs (or Stir the Pots) / Bulgarian Split Squat – 5 Minute EDT Protocol

ab-wheel-roll-out

  • Alternate between sets of Ab-Wheel Roll-Outs (or Stir the Pots) & Bulgarian Split Squats for 5 minutes
  • 5 reps maximum per set…even if you can do more
  • Keep rest periods as short as possible
  • The goal is to go from one exercise to the other without resting for the entire 5 minutes
  • Roll-Out video
  • Stir the Pot video
  • Bulgarian Split Squat video

Workout Module #4

Cable or Band Horizontal Woodchops – 10 x 10 Protocol

woodchop

  • The reason I used this image is because I want to illustrate how the woodchop exercise is a TOTAL BODY exercise. Legs, hips, core, back, arms, etc..
  • I don’t want you doing the silly waist twist version I see in most gyms
  • Choose a weight/resistance that you “could” do for 20 reps (20RM)
  • Perform 10 reps per set for 10 sets per side – 200 reps total
  • Use your whole body to do this exercise!!!!!
  • Keep rest periods as short as possible
  • Woodchop video

Workout Module #5

5 Minutes of HIIT Sprints using a 10 Sec Work : 20 Sec Rest protocol

  • Use whatever method of sprints you prefer – Bike, Elliptical, Outdoor Hill or Flat Sprints, etc…
  • Sprint for 10 seconds
  • Rest for 20 seconds
  • Repeat for 10 total work sets / 5 minutes total time

Note – You’re going to need an interval timer for this

Alright, that’s it for this workout. If you care about your workout recovery, you will go and do 20 minutes of stretching & foam rolling….focusing on your tight bits.

Tomorrow, you can rest or do some slow cardio or yoga or go for a long walk, etc…nothing intense. Back at it on Friday.

Best Body Workout – 2012 – Week 42 – Day 1

Alright, it’s the second time through for this workout.

Get out there and kick it’s ass.

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Workout Module #1

Dumbbell / Kettlebell Swing – 4 Minute Tabata protocol

  • 1 hand or 2 hand – your choice
  • 20 seconds work – as many reps as possible
  • 10 seconds rest
  • Repeat for 8 total work sets / 4 minutes total time
  • video

Note – You’re going to need an interval timer for this

Workout Module #2

Thrusters – 5 x 5 Protocol

thruster

  • Barbell or Dumbbells/Kettlebells – your choice
  • Choose a weight you “could” perform 10 reps with (10RM)
  • Perform 5 sets of 5 reps
  • Keep rest periods as short as possible
  • video

Workout Module #3

Push-Ups / BW Rows – 5 Minute EDT Protocol

  • Alternate between sets of Push-Ups & BW Rows for 5 minutes
  • 5 reps maximum per set…even if you can do more
  • Keep rest periods as short as possible
  • The goal is to go from Push-Up to Row without resting for the entire 5 minutes
  • video

Workout Module #4

Band Pulldowns & Bodyweight Skullcrushers- 10 x 10 Protocol

  • For the Pulldowns, choose a resistance you “could” perform 20 reps with (20RM)
  • Perform 10 reps per set for 10 sets (100 reps total Pulldowns)
  • I want you to use strength bands for the Pulldowns, but if they’re not available…cable pulldowns will suffice

bodyweight-skullcrusher2

  • For the Skullcrushers, your body alignment will determine the resistance – Vertical = Easy – Horizontal = Hard
  • Perform 10 reps per set for 10 sets (100 reps total Skullcrushers)
  • Alternate between Pulldowns & Skullcrushers
  • Keep rest periods as short as possible
  • Pulldown video
  • Skullcrusher video

Workout Module #5

5 Minutes of HIIT Sprints using a 10 Sec Work : 20 Sec Rest protocol

  • Use whatever method of sprints you prefer – Bike, Elliptical, Outdoor Hill or Flat Sprints, etc…
  • Sprint for 10 seconds
  • Rest for 20 seconds
  • Repeat for 10 total work sets / 5 minutes total time

Note – You’re going to need an interval timer for this

Alright, that’s it for this workout. If you care about your workout recovery, you will go and do 20 minutes of stretching & foam rolling….focusing on your tight bits.

Tomorrow, you can rest or do some slow cardio or yoga or go for a long walk, etc…nothing intense. Back at it on Wednesday.

5 Ways to Jump Start Your Weight Loss

In the 12+ years I have been working as a personal trainer, I have met a lot of very smart, very successful people with a broad knowledge of weight loss tips, tricks & secrets….and yet most of them weren’t able to get the results they wanted.

And sometimes, the answer to their weight-loss problems was as simple as one little tweak.

Here are some of my favourite “tweaks” to jump start your weight loss.

Cleansing

Most people think that cleansing is all about…

  • starving yourself, and/or
  • drinking a mixture of lemon juice, maple syrup & hot sauce, and/or
  • shoving a colonic tube up your butt

WRONG.

In it’s essence, cleansing is all about…

  1. ignoring our taste buds for a SHORT period of time, and
  2. putting our Gastro-Intestinal tract in the spotlight for a SHORT period of time

And as un-fun as that sounds, your guts will thank you.

Without getting all alternative-health-y on you, just about every client of mine has seen health & weight-loss improvements via the occasional use of cleansing protocols.

HIIT

The beauty of HIIT training is that you don’t need to mess with your usual routine to reap the benefits.

For example, I worked with a cyclist a couple of years ago who was interested in increasing his power. Unfortunately, he and his coach weren’t willing to cut back on his high-volume cycling regimen. So, I integrated a series of HIIT sprints into his cycling program.

And while we weren’t able to test his strength improvements in the gym as I usually do, he did see a vast improvement in performance and a perceived improvement in power when race season began.

Nutrient Cycling

There are many different ways to cycle nutrients to maximize recovery from exercise and encourage fat loss. This is my favorite method:

  1. Simple carbs during workouts – Gatorade, Fruit Juice, etc.
  2. “Fill you up” carbs post workout – starchy veg, grains, etc.
  3. Crunchy carbs & greens the rest of the day – spinach, broccoli, etc.

The idea behind this plan is to manipulate insulin secretion to minimize fat storage and maximize muscle recovery via the re-filling of muscle cells with blood sugar & micronutrients.

Eat Dinner Like A King

This sounds counter-intuitive to common sense…and it is..sort of.

Normally, I advise clients against eating a big dinner because their day is winding down and that big blob of dinner calories is going to get stored as fat while they watch tv and drift off to sleep.

However, with this dietary tweak…

  • I ask them to have a medium sized breakfast made up of protein & fat foods with next to no carbs (ex scrambled eggs & peppers)
  • I ask them to have a small lunch consisting of protein & fat foods with next to no carbs (ex Greek salad with 1/2 chicken breast)

NOTEThis plans works best with people who are busy throughout the day. We’re trying to take advantage of the appetite killing effect of a busy work-day.

At the end of their work-day and before they eat dinner, I ask them to exercise. It might be a trip to the weight room or a group exercise class or 20 minutes of swimming or even a 10 min session of HIIT bike sprints.

After the workout, they get to eat a nice big satisfying dinner consisting of whatever foods they want. This big meal results in a ton of pleasurable brain chemicals and related hormones being dumped into the body…resulting in emotional pleasure and no sense of dietary deprivation.

 Have an Open Mind

There is a Chinese proverb that states “a closed mind is like a closed book; just a block of wood”.

And when I look at the mainstream approaches to weight loss, I see a whole lot of closed minds recycling the same old inefficient weight loss techniques year after year after year… with little real-world success.

What I want you to do is come at your weight-loss with an open mind.

  • Think of yourself as a really small-scale science experiment.
  • Stop repeating the same old weight-loss techniques that have failed you in the past.
  • Try something new for a month or two
  • Evaluate it
  • If it’s not working…dump it
  • Try something else…until you find something that works.

And if you still can’t find something that works, come back to Health Habits. I have lots more weight-loss tips & tricks to jump start your weight loss.

Jump Start Your Weight Loss
Be like water my friend…like water

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The full report is available to @HealthHabits subscribers, so if you want to see numbers 7 – 1, subscribe now by clicking on the button below. Number 10 is available here. Number 9 is here.

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Best Body Workout – 2012 – Week 41 – Day 3

Last workout of the week. Get to work.

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Workout Module #1

Body-Weight Squats – 4 Minute Tabata protocol

  • 20 seconds work – as many reps as possible
  • 10 seconds rest
  • Repeat for 8 total work sets / 4 minutes total time
  • video

Note – You’re going to need an interval timer for this

Workout Module #2

Pull-Downs or Pull-Ups – 5 x 5 Protocol

  • Bodyweight or Bodyweight + added weight or Cables or Bands – your choice
  • Choose a weight you “could” perform 10 reps with (10RM)
  • Perform 5 sets of 5 reps
  • Keep rest periods as short as possible
  • Cable Pulldown video
  • Band Pulldown video
  • Pull-Ups with added weight video

Workout Module #3

Tricep Dips & DB Bicep Curls – 5 Minute EDT Protocol

  • Alternate between sets of Dips & Bicep Curls for 5 minutes
  • 5 reps maximum per set…even if you can do more
  • Keep rest periods as short as possible
  • The goal is to go from exercise to exercise without resting for the entire 5 minutes
  • Tricep Dips video
  • Bicep Curls video

Workout Module #4

Single Arm DB FLys – 10 x 10 Protocol

flat-db-fly
Image depicts 2-Arm FLy
  • Perform 5 reps per arm for 10 sets (100 reps total – 50 per arm)
  • Keep rest periods as short as possible
  • Keep your core tight throughout this exercise
  • Single Arm DB FLy video

Workout Module #5

5 Minutes of HIIT Sprints using a 10 Sec Work : 20 Sec Rest protocol

  • Use whatever method of sprints you prefer – Bike, Elliptical, Outdoor Hill or Flat Sprints, etc…
  • Sprint for 10 seconds
  • Rest for 20 seconds
  • Repeat for 10 total work sets / 5 minutes total time

Note – You’re going to need an interval timer for this

Alright, that’s it for this workout. If you care about your workout recovery, you will go and do 20 minutes of stretching & foam rolling….focusing on your tight bits.

Tomorrow, you can rest or do some slow cardio or yoga or go for a long walk, etc…nothing intense. Back at it next week.

Change Your Body Language Change Your Life

There is a large body of research which shows us that your body language tells us lot about your state of mind.

In fact, we all make split second decisions about other people based on their body language each & every day.

  • Do we like that person?
  • Do we trust them?
  • Do they give us the creeps?

What you may not know is that…

And you don’t even need to believe me for it to work.

Because “our bodies change our minds, our minds can change our behavior, and our behavior can change our outcomes.”

power-posing-hormones

Spending 60 seconds in a “power pose” WILL increase your test, decrease your cortisol and make you feel and act like your best self.

Seriously…this stuff works.

Like Dr. Cuddy says…“Don’t fake it till you make it. Fake it till you become it.”

Reference

Can You Lose Weight with Virtual Reality???

This new study flies in the face of my personal prejudices re video-gamers, but…. according to Dr. Elizabeth Behm-Morawitz, when an individual strongly identifies with their online avatar, that avatar can have a strong positive influence on that person’s health and appearance, and may lead to the creation of new forms of obesity treatment and help break down racial and sexual prejudices.

“The creation of an avatar allows an individual to try on a new appearance and persona, with little risk or effort,” said Dr. Behm-Morawitz. “That alter-ego can then have a positive influence on a person’s life.

For example, people seeking to lose weight could create fitter avatars to help visualize themselves as slimmer and healthier.”

The Science

  • Dr. Behm-Morawitz had 279 Second Life users answer a questionnaire about their engagement with their avatar and relationships they developed online, as well as their offline health, appearance and emotional well-being.
  • Self-presence, or the degree to which users experienced their avatars as an extension of themselves, was found to predict the influence of the avatar on people’s physical reality.
  • A strong sense of self-presence in the social virtual world positively promoted health and well-being of study participants. People with high degrees of self-presence in the cyber world reported that their experience with their avatar improved how they felt about themselves offline. Self-presence also correlated to greater satisfaction with online relationships.

Of course…there may be one giant flaw with this plan.

  • Individuals who strongly identify with their uber-fit avatars are probably spending a lot of time online as those avatars…and as we all know, sitting in front of a computer screen has direct connections to obesity, musculo-skeletal pain & overall poor health.

But then again…as computing power increases, who knows how avatar technology could be woven into our lives in a way that would actually encourage living a healthy life.

NOTE – Dr. Behm-Morawitz is in the process of researching “how avatars may be used to encourage tolerance of diversity. A person’s race, gender or ethnicity can be altered in the virtual reality world and they can be put into simulated situations where they suffer prejudice and discrimination.

And that is pretty darn cool.

Reference

Best Body Workout – 2012 – Week 41 – Day 2

No time for small-talk…let’s get to sweatin’

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Workout Module #1 Dumbbell / Kettlebell Swing – 4 Minute Tabata protocol

  • 1 hand or 2 hand – your choice
  • 20 seconds work – as many reps as possible
  • 10 seconds rest
  • Repeat for 8 total work sets / 4 minutes total time
  • video

Note – You’re going to need an interval timer for this

Workout Module #2

Back Rows – Standing or Seated – Barbell or Cable or Band – 5 x 5 Protocol

  • Standing or Seated – your choice
  • Barbell or Cables or Bands – your choice
  • Choose a weight you “could” perform 10 reps with (10RM)
  • Perform 5 sets of 5 reps
  • Keep rest periods as short as possible
  • Seated Cable Row video
  • Standing Cable Row video
  • Standing Band Row video
  • Bent-Over Barbell Row video

Workout Module #3

Toes to the Sky & Single Leg Hip Thrusts – 5 Minute EDT Protocol

  • Alternate between sets of Abs & Hip Thrusts for 5 minutes
  • 5 reps maximum per set…even if you can do more
  • Keep rest periods as short as possible
  • The goal is to go from exercise to exercise without resting for the entire 5 minutes
  • Toes to the Sky can be done flat on the ground & with bent knees – look after your lower back 🙂
  • Single Leg Hip Thrusts video
  • Toes to the Sky video

Workout Module #4

Bulgarian Split Squats- 10 x 10 Protocol

  • Perform 10 reps per leg for 10 sets (200 reps total – 100 per leg)
  • Keep rest periods as short as possible
  • Hold onto a dumbbell or wear a weighted vest to increase the resistance (if needed)
  • Bulgarian Split Squat video

Workout Module #5

5 Minutes of HIIT Sprints using a 10 Sec Work : 20 Sec Rest protocol

  • Use whatever method of sprints you prefer – Bike, Elliptical, Outdoor Hill or Flat Sprints, etc…
  • Sprint for 10 seconds
  • Rest for 20 seconds
  • Repeat for 10 total work sets / 5 minutes total time

Note – You’re going to need an interval timer for this

Alright, that’s it for this workout. If you care about your workout recovery, you will go and do 20 minutes of stretching & foam rolling….focusing on your tight bits.

Tomorrow, you can rest or do some slow cardio or yoga or go for a long walk, etc…nothing intense. Back at it on Friday.

The Real Hockey Night in Canada

As a proud Canadian hockey fan, I thought that I should remind…

  1. the NHL team owners (billionaires)
  2. and the NHL players (millionaires)

…that even if the NHL strike never ends, there will always be Hockey Night in Canada.

Thanks to Sport Chek for organizing the best hockey games seen at the ACC and the Saddledome in a long, long time.

Paula Deen – Leaner, Fitter, Healthier???

Paula Deen really, really, really needs my buddy Gavan Murphy (aka the Healthy Irishman) to start making regular appearances on her show and to share his healthy eating skillz.

Last month, he did a guest appearance on her show Paula’s Best Dishes and he knocked it out of the box.

He had Paula eating, making and enjoying healthy recipes.

Recipes that any Foodie would be proud to serve…and show on international television.

Paula also enjoyed rubbing Gav’s head, but we won’t mention that to his wife.

So, here’s what we need to do.

RT this article and let Paula know that she need to make Gavan a regular feature on her show…and that if she does, not only will he help her eat healthier and get rid of her diabetes, she could help millions of other people reverse their own Type 2 Diabetes.

So…RT it dammit!!!.

Reference

Attn. PETA : Man Has Been Eating Meat For Over 1.5 Million Years

Today’s post is for the vegan lady at the gym who tried to convince me to stop eating animal protein.

According to researchers from the University of Colorado Denver…

  • Humans have been eating meat for at least 1.5 millions years…which is approximately 75,000 generations of humanity.
  • When our 1.5 million year old ancestors ran low on meat, it resulted in a nursing mother’s breast milk being negatively altered the nutritional content of her breast milk to the extent that her nursing child ultimately died from malnourishment.

Her baby died for lack of a Bronto-Burger.

We know this because…

  1. The U of C researchers found a skull fragment from that 2 year old anemic baby in the Olduvai Gorge in northern Tanzania
  2. The skull fragment showed signs of porotic hyperostosis associated with anemia.

According to these findings, the researchers were able to conclude that…

  • This anemic condition was likely caused by a diet suddenly lacking in meat.
  • The consumption of meat had become so essential to proper hominin functioning that its paucity or lack led to deleterious pathological conditions (porotic hyperostosis).
  • That we have only scratched the surface in our understanding of nutrition and health in ancestral populations of the deep past.

Conclusion

In addition to previous research which showed that “meat-eating was an important factor affecting early hominin brain expansion, social organization and geographic movement”, we now know that meat consumption was directly related to our ancestors’ physical health.

Sounds to me like a good reason to fire up the BBQ.

Reference

Best Body Workout – 2012 – Week 41 – Day 1

We’re following the same training theories as last week….

  • Designed to be scalable for all sorts of trainees – from intermediate trainees all the way up to pro athletes.
  • Designed to improve strength, power & anaerobic endurance
  • Designed to burn a ton of calories via post-workout EPOC
  • Designed to give you maximum results in a minimum amount of time
  • Using some Tabata
  • Using some HIIT
  • Using some HIRT
  • Using a 5×5 protocol
  • Using a modified 10×10 protocol
  • Using a modified EDT protocol

….but we’re using all new exercises.

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Workout Module #1

Burpees – 4 Minute Tabata protocol

  • 20 seconds work – as many reps as possible
  • 10 seconds rest
  • Repeat for 8 total work sets / 4 minutes total time
  • video

Note – You’re going to need an interval timer for this

Workout Module #2

Dumbbell/Kettlebell Push Press – 5 x 5 Protocol

  • Dumbbells or Kettlebells – your choice
  • Choose a weight you “could” perform 10 reps with (10RM)
  • Perform 5 sets of 5 reps
  • Keep rest periods as short as possible
  • video

Workout Module #3

Standing Band/Cable Rows & Standing Band Chest Press or Push-Ups – 5 Minute EDT Protocol

  • Alternate between sets of Rows & Presses for 5 minutes
  • 5 reps maximum per set…even if you can do more
  • Keep rest periods as short as possible
  • The goal is to go from Press to Row without resting for the entire 5 minutes
  • Standing Cable Row video
  • Standing Band Row video
  • Standing Band Chest Press video
  • Band Resisted Push-Ups video

Workout Module #4

Band Assisted Pistol Squats OR Single Leg Leg Presses- 10 x 10 Protocol

  • Choose one of these exercises
  • Perform 10 reps per leg for 10 sets (200 reps total – 100 per leg)
  • Keep rest periods as short as possible
  • Assisted Pistol Squat video
  • Leg Press video

Workout Module #5

5 Minutes of HIIT Sprints using a 10 Sec Work : 20 Sec Rest protocol

  • Use whatever method of sprints you prefer – Bike, Elliptical, Outdoor Hill or Flat Sprints, etc…
  • Sprint for 10 seconds
  • Rest for 20 seconds
  • Repeat for 10 total work sets / 5 minutes total time

Note – You’re going to need an interval timer for this

Alright, that’s it for this workout. If you care about your workout recovery, you will go and do 20 minutes of stretching & foam rolling….focusing on your tight bits.

Tomorrow, you can rest or do some slow cardio or yoga or go for a long walk, etc…nothing intense. Back at it on Wednesday.

Best Body Workout – 2012 – Week 40 – Day 3

Last resistance workout of the week.

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Workout Module #1

Dumbbell / Kettlebell Swing – 4 Minute Tabata protocol

  • 1 hand or 2 hand – your choice
  • 20 seconds work – as many reps as possible
  • 10 seconds rest
  • Repeat for 8 total work sets / 4 minutes total time
  • video

Note – You’re going to need an interval timer for this

Workout Module #2

Barbell Back Squats or Leg Press – 5 x 5 Protocol

  • I would prefer you to do squats, but if you are inexperienced and unsure of your form, do leg presses instead.
  • Choose a weight you “could” perform 10 reps with (10RM)
  • Perform 5 sets of 5 reps
  • Keep rest periods as short as possible
  • squat video

Workout Module #3

Incline Dumbbell Flys / Incline Dumbbell Reverse Fly – 5 Minute EDT Protocol

  • Alternate between sets of Incline DB Flys and Incline Reverse DB Flys for 5 minutes
  • 5 reps maximum per set…even if you can do more
  • Keep rest periods as short as possible
  • The goal is to go from one exercise to the other without resting for the entire 5 minutes
  • Roll-Out video
  • Reverse Incline Dumbbell Fly video
  • Incline Dumbbell Fly video

Workout Module #4

Alternating Dumbbell Press & Single Arm Cable (or band) Pulldown – 10 x 10 Protocol

  • 50 reps per arm per exercise
  • This means 100 reps of presses – 50 each arm
  • and 100 pulldowns – 50 each arm
  • Choose a weight/resistance that you “could” do for 20 reps (20RM)
  • Perform 10 reps per set for 10 sets per side
  • Keep rest periods as short as possible
  • Dumbbell Press video
  • Single Arm Pulldown video

Workout Module #5

5 Minutes of HIIT Sprints using a 10 Sec Work : 20 Sec Rest protocol

  • Use whatever method of sprints you prefer – Bike, Elliptical, Outdoor Hill or Flat Sprints, etc…
  • Sprint for 10 seconds
  • Rest for 20 seconds
  • Repeat for 10 total work sets / 5 minutes total time

Note – You’re going to need an interval timer for this

Alright, that’s it for this workout. If you care about your workout recovery, you will go and do 20 minutes of stretching & foam rolling….focusing on your tight bits.

Next week, same theory – new exercises

Best Body Workout – 2012 – Week 40 – Day 2

Same workout format as Monday…all new exercises

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Workout Module #1

Hang Clean & Press – 4 Minute Tabata protocol

  • 20 seconds work – as many reps as possible
  • 10 seconds rest
  • Repeat for 8 total work sets / 4 minutes total time
  • video

Note – You’re going to need an interval timer for this

Workout Module #2

Bench Press – 5 x 5 Protocol

bench-press-arnold

  • Barbell/Dumbbells/Machine – Flat/Incline – your choice
  • Choose a weight you “could” perform 10 reps with (10RM)
  • Perform 5 sets of 5 reps
  • Keep rest periods as short as possible
  • video

Workout Module #3

Roll-Outs (or Stir the Pots) / Bulgarian Split Squat – 5 Minute EDT Protocol

stirthepot2

  • Alternate between sets of Ab-Wheel Roll-Outs (or Stir the Pots) & Bulgarian Split Squats for 5 minutes
  • 5 reps maximum per set…even if you can do more
  • Keep rest periods as short as possible
  • The goal is to go from one exercise to the other without resting for the entire 5 minutes
  • Roll-Out video
  • Stir the Pot video
  • Bulgarian Split Squat video

Workout Module #4

Cable or Band Horizontal Woodchops – 10 x 10 Protocol

woodchop

  • The reason I used this image is because I want to illustrate how the woodchop exercise is a TOTAL BODY exercise. Legs, hips, core, back, arms, etc..
  • I don’t want you doing the silly waist twist version I see in most gyms
  • Choose a weight/resistance that you “could” do for 20 reps (20RM)
  • Perform 10 reps per set for 10 sets per side – 200 reps total
  • Use your whole body to do this exercise!!!!!
  • Keep rest periods as short as possible
  • Woodchop video

Workout Module #5

5 Minutes of HIIT Sprints using a 10 Sec Work : 20 Sec Rest protocol

  • Use whatever method of sprints you prefer – Bike, Elliptical, Outdoor Hill or Flat Sprints, etc…
  • Sprint for 10 seconds
  • Rest for 20 seconds
  • Repeat for 10 total work sets / 5 minutes total time

Note – You’re going to need an interval timer for this

Alright, that’s it for this workout. If you care about your workout recovery, you will go and do 20 minutes of stretching & foam rolling….focusing on your tight bits.

Tomorrow, you can rest or do some slow cardio or yoga or go for a long walk, etc…nothing intense. Back at it on Friday.

Health Food Makers Spending Billions To Keep You From Knowing GMOs Are In Your Food

In California, there is a ballot initiative – officially known as Proposition 37 – which is coming up for vote on November 6.

Proposition 37 will require labeling of genetically engineered / modified foods, and end the routine industry practice of labeling and marketing such foods as “natural.”

[box type=”important”]If there are GMOs in your food, companies will have to make this clear on their packaging.[/box]

Unfortunately, not all of America’s food producers want you to know if there are GMOs in your food. And from a financial standpoint, I can understand why companies like Monsanto are trying to block Prop 37. They have a lot of money invested in producing GMOs and they don’t want the public’s negative opinion of GMOs to hurt their profits.

What really pisses me off is when I find out that America’s major health food brands…

These organic and “natural” traitor companies and brands include: Kellogg’s (Kashi, Bear Naked, Morningstar Farms); General Mills (Muir Glen, Cascadian Farm, Larabar); Dean Foods (Horizon, Silk, White Wave); Smucker’s (R.W. Knudsen, Santa Cruz Organic); Coca-Cola (Honest Tea, Odwalla); Safeway (“O” Organics); Kraft (Boca Burgers and Back to Nature); Con-Agra (Orville Redenbacher’s Organic, Hunt’s Organic, Lightlife); and PepsiCo (Naked Juice, Tostito’s Organic, Tropicana Organic).

…are donating money through their parent companies to block Prop 37

It’s kinda disgusting when brands who make their money promoting HEALTH want to deny their customers the right to make healthy and informed food choices.

Reference

Best Body Workout – 2012 – Week 40 – Day 1

I have no idea how to label this new workout phase….

  • It’s designed to be scalable for all sorts of trainees – from intermediate trainees all the way up to pro athletes.
  • It’s designed to improve strength, power & anaerobic endurance
  • It’s designed to burn a ton of calories via post-workout EPOC
  • It’s designed to give you maximum results in a minimum amount of time
  • It uses some Tabata
  • It uses some HIIT
  • It uses some HIRT
  • It uses a 5×5 protocol
  • It uses a modified 10×10 protocol
  • It uses a modified EDT protocol

….it uses so many different training concepts, maybe I should just call it the…

Kitchen Sink Workout

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

Workout Module #1

Dumbbell / Kettlebell Swing – 4 Minute Tabata protocol

  • 1 hand or 2 hand – your choice
  • 20 seconds work – as many reps as possible
  • 10 seconds rest
  • Repeat for 8 total work sets / 4 minutes total time
  • video

Note – You’re going to need an interval timer for this

Workout Module #2

Thrusters – 5 x 5 Protocol

  • Barbell or Dumbbells/Kettlebells – your choice
  • Choose a weight you “could” perform 10 reps with (10RM)
  • Perform 5 sets of 5 reps
  • Keep rest periods as short as possible
  • video

Workout Module #3

Push-Ups / BW Rows – 5 Minute EDT Protocol

  • Alternate between sets of Push-Ups & BW Rows for 5 minutes
  • 5 reps maximum per set…even if you can do more
  • Keep rest periods as short as possible
  • The goal is to go from Push-Up to Row without resting for the entire 5 minutes
  • video

Workout Module #4

Band Pulldowns & Bodyweight Skullcrushers- 10 x 10 Protocol

  • For the Pulldowns, choose a resistance you “could” perform 20 reps with (20RM)
  • Perform 10 reps per set for 10 sets (100 reps total Pulldowns)
  • I want you to use strength bands for the Pulldowns, but if they’re not available…cable pulldowns will suffice

  • For the Skullcrushers, your body alignment will determine the resistance – Vertical = Easy – Horizontal = Hard
  • Perform 10 reps per set for 10 sets (100 reps total Skullcrushers)
  • Alternate between Pulldowns & Skullcrushers
  • Keep rest periods as short as possible
  • Pulldown video
  • Skullcrusher video

Workout Module #5

5 Minutes of HIIT Sprints using a 10 Sec Work : 20 Sec Rest protocol

  • Use whatever method of sprints you prefer – Bike, Elliptical, Outdoor Hill or Flat Sprints, etc…
  • Sprint for 10 seconds
  • Rest for 20 seconds
  • Repeat for 10 total work sets / 5 minutes total time

Note – You’re going to need an interval timer for this

Alright, that’s it for this workout. If you care about your workout recovery, you will go and do 20 minutes of stretching & foam rolling….focusing on your tight bits.

Tomorrow, you can rest or do some slow cardio or yoga or go for a long walk, etc…nothing intense. Back at it on Wednesday.