Health Habits Workout – Week 40/Day 3

Optional Workout

If you perform this optional Neural Activation Workout a few hours before the main workout for the day, you should see better performance during the main workout.

It takes less than 10 minutes and it really works. So do it.

Here are 4 exercises you can use for today’s NA workout

  • Band/Cable Pulldowns (or chins if you’re really strong)
  • Med Ball Overhead Throws
  • Jumping Squats (BW only)
  • Band/Cable Woodchops – rotate your hips, not your spine

Main Workout

Warm-Up

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

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

Today’s workout is a classic HIRT workout designed to burn fat, improve power, strength, speed & your anaerobic energy system.

  • 4 Supersets
  • 5 Minutes per Superset
  • 5 Reps per Set
  • As many Sets as possible in 5 Min
  • Minimize Rest between Sets

Superset #1

Medium Width Pronated Pulldowns

Standing Barbell Press

Superset #2

Barbell Snatch (hanging or from floor)

Med Ball or Band Slam

Superset #3

1 Arm Kneeling Pulldown

1 Arm DB Press

Superset #2

1 Arm DB/KB Swing Snatch – 5 reps per arm per set

Hanging Leg Raise – straight leg or bent knees / bench or bar

.

So, what’s next?

Most of you can stretch, shower & go home knowing that you have done a heck of a workout.

However, I will be doing another 30 min of hard cardio.

Rowing machine, laps in the pool or on that hybrid treadmill/elliptical machine that I love/hate so much.

Feel free to join me.

.

Health Habits Workout – Week 40 – Neural Activation Workout

Hulk Jump!!!

Yesterday, I showed you how to DIY a Neural Activation Workout.

Today, I give you the one that I did earlier this morning.

  • 4 Exercises
  • Performed as a circuit – 1,2,3,4,1,2,3,4……
  • Focus on speed & power
  • Low weight – BW or light bands in this case
  • Low reps – 3-6 reps per set
  • Little rest between sets – 30 sec max
  • 10 minutes max
  • Quit when your body starts feeling really good & is telling you it’s time to “start” the workout
  • Seriously…stop at this point

Exercise # 1

Standing Broad Jumps

3-6 reps – back & forth or single direction as space allows

Exercise # 2

Push-Ups

3-5 reps

Exercise # 3

Standing Band Rows – 2 Hand – fast

3-5 reps

Exercise # 4

Band Snap Downs (dynamic straight-arm pulldown)

3-5 reps

.

Health Habits Workout – Week 39/Day 3

Last week – last day for this workout

Pick 5 new groups and pick all new exercises.

  • These workouts will require bodyweight and resistance bands only
  • They focus on muscular and anaerobic endurance
  • Are great fat-burners as long as you keep the intensity level turned up to 11
  • Allow you to get out of the gym and enjoy the weather before the snow starts to fly

The Workout

Warm-Up as per usual

After completing the warm-up, I want you to choose 1 exercise from 5 of the 7 groups listed below.

  • Complete the required reps as quickly as possible, minimizing rest periods.
  • How you organize the sets is up to you
  • Move quickly but with good form

Have fun.

GROUP A

BW Squat – 100 reps

1 Leg Squat (standing on bench) – 60 reps total both legs

Jumping Squats – 60 reps

GROUP B

1 Leg Deadlift – 100 reps – 50 per leg

Hip Thrust with feet or body elevated (lying on ball OR with feet on chair) – 100 reps

Hip Thrust – floor – 150 reps

GROUP C

Shuffle Lunges – 200 reps

Burpees – 60 reps

Hill Sprint – 6 x 10 sec sprint

GROUP D

Band Bicep Curl – 100 reps

BW Skullcrusher – 60 reps

1 Arm Band Shoulder Press – 80 reps total – 40 per arm

GROUP E

Horizontal Band Woodchop – 80 reps

2 Arm BW Row – 120 reps

Vertical Woodchop with band or Med Ball / Big Rock Slam – 80 reps

GROUP F

2 Arm Band Chest Press – 100 reps

1 Arm Band Chest Press – 100 reps – 50 per arm

Push-Up – 40 reps total

sorry about the music

GROUP G

Toes to the Sky – abs/core exercise – 100 reps

Ab Wheel Roll-Out – 100 reps

Rolling Like A Ball – 200 reps

In between work sets, use Standing Band Bridges to catch your breath

Health Habits Workout – Week 38/Day 2

Here we go again….

Pick 5 new groups and pick all new exercises.

  • These workouts will require bodyweight and resistance bands only
  • They focus on muscular and anaerobic endurance
  • Are great fat-burners as long as you keep the intensity level turned up to 11
  • Allow you to get out of the gym and enjoy the weather before the snow starts to fly

The Workout

Warm-Up as per usual

After completing the warm-up, I want you to choose 1 exercise from 5 of the 7 groups listed below.

  • Complete the required reps as quickly as possible, minimizing rest periods.
  • How you organize the sets is up to you
  • Move quickly but with good form

Have fun.

GROUP A

BW Squat – 100 reps

1 Leg Squat (standing on bench) – 60 reps total both legs

Jumping Squats – 60 reps

GROUP B

1 Leg Deadlift – 100 reps – 50 per leg

Hip Thrust with feet or body elevated (lying on ball OR with feet on chair) – 100 reps

Hip Thrust – floor – 150 reps

GROUP C

Shuffle Lunges – 200 reps

Burpees – 60 reps

Hill Sprint – 6 x 10 sec sprint

GROUP D

Band Bicep Curl – 100 reps

BW Skullcrusher – 60 reps

1 Arm Band Shoulder Press – 80 reps total – 40 per arm

GROUP E

Horizontal Band Woodchop – 80 reps

2 Arm BW Row – 120 reps

Vertical Woodchop with band or Med Ball / Big Rock Slam – 80 reps

GROUP F

2 Arm Band Chest Press – 100 reps

1 Arm Band Chest Press – 100 reps – 50 per arm

Push-Up – 40 reps total

sorry about the music

GROUP G

Toes to the Sky – abs/core exercise – 100 reps

Ab Wheel Roll-Out – 100 reps

Rolling Like A Ball – 200 reps

In between work sets, use Standing Band Bridges to catch your breath

Canada is the World’s Fittest Country

If I have my way, Canada is going to:

  1. Stop pouring billions of dollars into a “healthcare” system focused on disease management,
  2. Start spending a fraction of those billions on health promoting activities, and
  3. Become the world’s fittest country

If you think that sounds pretty cool, then click here and vote for me.

Seriously, click & vote.

  • When you click, your browser will open the main Canada: Our Time to Lead page
  • From here, you need to click on “View the Gallery”
  • On the Gallery Page, you want the “Most Liked” tab
  • And if lots of people vote for me, I should stay on the first page of the Leadership tab

Sorry for the confusion, it ain’t my site.

But, still…please vote…even if it is a bit of a pain in the butt.


What goes into a Health Habits Exercise Training Program?

At first glance, designing an exercise training program seems pretty simple – reps, sets, exercise…done.

Too bad most exercise training programs stink.

Here are some of the things I think about when designing an exercise training program:

  • Type of Exercise
  • Resistance or load – how much weight, what % of 1 RM, type of resistance  – fixed load – bodyweight, barbells, dumbbells, etc, – variable load – resistance band, cam machine, chain, pneumatic machine, etc…
  • Reps – number of reps, arrangement of reps, number of reps as % of max effort
  • Sets – number of sets, arrangement of sets
  • Speed – speed of eccentric/concentric/isometric pause
  • Rest – rest between reps, rest between sets, rest between exercises/supersets/workouts/different training programs
  • Form – strict, sloppy or somewhere in between
  • Diet/Nutrition
  • Focus – how much mental effort is placed upon the quality and quantity of each rep?
  • Muscular tension – which muscles are relaxed/contracted during an exercise, how intense is the contraction?
  • Muscles Used – prime movers, antagonists, assistance muscles
  • Body Position – standing, seated, prone, supine, kneeling, squatting
  • Limbs used during exercise – bilateral, unilateral
  • Balance / Stability
  • Effort/Intensity – is your 100% the same as my 100% effort?
  • Equipment – the variety on the market is amazing
  • Movements – squat, lunge, push, pull, twist, etc..
  • Environment – indoor, outdoor, quiet, loud, commercial gym, garage, etc…
  • Injuries / Physical Limitations / Muscle imbalances
  • Motivation – goals, music, environment, training partner, etc…
  • Extraneous – life,stress,sleep, family support, etc

This is the sort of stuff that goes into a health habits exercise training program.

It’s no wonder that I am starting to get grey hairs.

.

Health Habits Workout – Week 27 – Active Rest Workout

Goal(s):

Encourage more fat loss, allow your nervous system to recover from yesterday’s workout, give your body some variety & to enjoy the summer sun

The Workout

Get outside & go for a walk, a jog, a hike, play basketball, soccer, baseball, skateboard, beach volleyball, do yoga, take a pilates class, throw a baseball around with your kid, etc….

Be active, but not too intense…we’re talking play, not work.

Health Habits Workout – Week 27/Day 1

Goals: New workout coming at you.

For the next 3 weeks, we’re doing a HIIT/HIRT/Tabata style workout.

In Week 1, we’re going to use a 20 sec. work : 20 sec. rest ratio during our supersets

In Week 2, the ratio shifts to 20 sec. work : 15 sec. rest

In Week 3, we go to the full-on Tabata ratio of 20 sec. work : 10 sec. rest

During these workouts, I want you to balance the amount weight you use with number of  reps per set .

  • If you normally like to push heavy weight…I want you to cut back and focus on the number of reps per set
  • If you normally go lighter but like to do high rep sets..then I want you to up the weight and drop the reps

The success of this program depends on you being willing to break out of your comfort zone.
And after these 3 weeks, we’re going to back off for a week with some bridge workouts….and then dive back into another 3 week cycle focusing on different exercises.

.

WORKOUT WARM-UP

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

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

Bodyweight Squat

  • Squat for 20 seconds
  • Rest (standing) for 20 seconds
  • 6 sets of squats
  • 4 minutes total
  • Perform as many reps as possible per set
  • Resistance can be added by holding a dumbbell/plate at chest height

No rest between work sets

Do this instead…..

  • Using a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
  • If arms overhead is too tough on your shoulders, rest your hands on your head.
  • With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
  • This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
  • To make it tougher, stand on one foot.

I will film a video for this exercise later this week. Until then, hopefully this image I created will give you a clearer idea of what I want.

Hold for 1 minute or until you catch your breath and are ready to start the next work set.

Exercise #2

See Saw Press

  • Press the DBs/KBs for 20 seconds
  • Rest (arms at side) for 20 seconds
  • 6 sets of see saw presses
  • 4 minutes total
  • Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for a minute

Exercise #3

Standing Cable Row

  • Row for 20 seconds
  • Rest for 20 seconds
  • 6 sets of standing cable rows
  • 4 minutes total
  • Perform as many reps as possible per set

Back to the standing cable/band bridge/plank thingie for another minute

This time – face sideways to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

Exercise #4

1 Leg Deadlift

  • Deadlift on 1 leg for 20 seconds
  • Rest (standing) for 20 seconds
  • Repeat on other leg – alternate back and forth
  • 6 sets of 1 Leg DLs
  • 4 minutes total
  • Perform as many reps as possible per set
  • Hold DBs for resistance

Back to the standing cable/band bridge/plank thingie for another minute

This time – sideways again (but face the opposite direction – 180 degree turn) to the cable stack with your arm straight out to the side at shoulder height – stand on the leg closest to the stack – this will be tough

At this point, you have done 16 minutes of HIIT/HIRT/Tabata work. This is the minimum amount of work for the day. However, depending upon your fitness level, I want you to try and complete all 4 exercises again – that would be 32 min of HIIT/HIRT/Tabata + the standing cable bridge exercise.

After that, you’re done for the day.

Stretch and go home

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

Wednesday, it’s back to the weights

Health Habits Workout – Week 26 – Day 2

Goals: This is another “bridge” week designed to allow your energy systems a break from the high intensity workouts you have been doing for the past four weeks.

After this week, we will be returning to another high intensity phase.

And now on to the….

1.  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

.

2.  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

.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

and now for 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.

Go home

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

Friday – weights

your unconscious mind is making you fat

Health Habits Workout – Week 26 – Cardio / HIIT Workouts



Goal:

More fat loss

Equipment:

Anything you want…go running/jogging, ride a bike or use any of the cardio equipment in your gym…exercise bike, treadmill, elliptical, stepper…

Warm-Up

10 min gradually increasing the intensity level to a point that is approx. 60% of your maximum intensity (100% is a full out sprint)

The Workout

You have 2 options here.

1. Do some straight cardio – 40-60 min at a moderate intensity, or

2. If you feel good and are up to some HIIT sprints, try and get as many 10 second sprints in 20 minutes as possible

My personal best is 52

  • 1 sprint per min (10:50) = 20 sprints
  • 2 sprint per min (10:20) = 40 sprints
  • 3 sprint per min (10:10) = 60 sprints

Follow this up with 10-30 min of cardio at 60% of maximum intensity

.

Stretch, shower & go home

.

p.s. Let me know how you did on the sprints.

.

Health Habits Workout – Week 26/Day 1

Goals: We’re back for the 2nd “bridge” week – designed to allow your energy systems a break from the high intensity workouts you have been doing for the past four weeks.

Alternately, you could skip these workouts and go to a yoga or pilates class or do a week of cardio.

Nothing too strenuous and hopefully something you enjoy doing

Alright, let’s get to 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

Leg Press

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

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, it’s some easy cardio & stretching (lots of stretching)

Wednesday, it’s back to the weights

Health Habits Workout – Week 25 – Day 3

beach season is coming....very nice

Goals: This is another “bridge” week designed to allow your energy systems a break from the high intensity workouts you have been doing for the past four weeks.

After this week, we will be returning to another high intensity phase.

And now on to the warm-up….

.

1.  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

.

2.  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

.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

and now for 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

.

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

.

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)

New workout for Monday

Health Habits Workout – Week 25 – Day 2

Goals: This is another “bridge” week designed to allow your energy systems a break from the high intensity workouts you have been doing for the past four weeks.

After this week, we will be returning to another high intensity phase.

And now on to the….

1.  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

.

2.  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

.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

and now for 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.

Go home

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

Friday – weights

Health Habits Workout – Week 25 – Cardio / HIIT Workouts



Goal:

More fat loss

Equipment:

Anything you want…go running/jogging, ride a bike or use any of the cardio equipment in your gym…exercise bike, treadmill, elliptical, stepper…

Warm-Up

10 min gradually increasing the intensity level to a point that is approx. 60% of your maximum intensity (100% is a full out sprint)

The Workout

You have 2 options here.

1. Do some straight cardio – 40-60 min at a moderate intensity, or

2. If you feel good and are up to some HIIT sprints, try and get as many 10 second sprints in 20 minutes as possible

My personal best is 52

  • 1 sprint per min (10:50) = 20 sprints
  • 2 sprint per min (10:20) = 40 sprints
  • 3 sprint per min (10:10) = 60 sprints

Follow this up with 10-30 min of cardio at 60% of maximum intensity

.

Stretch, shower & go home

.

p.s. Let me know how you did on the sprints.

.

huge strong and ripped-fitness-health-healthhabits-exercise-muscle

Health Habits Workout – Week 24 – Day 3

Workout Goals:

Alright, workout #3

Let’s get to work….

WARMUP

Feel free to substitute warm-up exercises.

The goal of the warm-up is to get your joints to release your natural joint lubrication (synovial fluid) and to warm up your muscles.

The individual exercises don’t matter.

I chose these exercises because I think they are very efficient and get me ready for the workout as quickly and efficiently as possible

.

1.  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

.

2.  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

.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

and now for the….

.

WORKOUT

.

Each workout will consist of 4 circuits.

Each workout is designed to last 45 minutes (not including warm-up).

If you complete the 4 circuits before the 45 min is up, repeat one of the circuits.

.

Circuit # 1

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Bulgarian Split Squats/Lunges

  • 10 sets
  • 10-30 reps per leg per set…
  • Bodyweight or a DB(s) held in hands at thigh height
  • This exercise focuses primarily on quads

Exercise # 2

DB Pullovers – cross bench or stability ball

  • 10 sets
  • 5-8 reps per set…
  • This exercise focuses primarily on the chest & lats

.

Circuit # 2

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Standing Pulldowns

  • 10 sets
  • 5 reps per set…
  • This exercise focuses primarily on back (lats) & biceps – secondary focus on core

Exercise # 2

Shuffle Lunge

  • 10 sets
  • 20 reps per set…
  • This exercise focuses primarily on legs & the anaerobic energy system

.

Circuit # 3

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

1 Arm DB Incline Chest Fly (ball or bench)

  • 10 sets
  • 5-8 reps per arm per set…
  • This exercise focuses primarily on chest & core

Exercise # 2

2 Arm DB Incline Reverse Fly

  • 10 sets
  • 5-8 reps per set…
  • This exercise focuses primarily on the rear deltoids (shoulders)

.

Circuit # 4

  • 2 exercises performed back to back
  • 10 set of each exercise
  • No rest between sets
  • 2 minutes rest between circuits

Exercise #1

Partial Turkish Get-Ups

  • 10 sets
  • 5 reps per side per set…
  • TGUs  hit your core

Exercise # 2

1 Leg Hip Thrusts

  • 10 sets
  • 10 reps per side per set…
  • This exercise focuses primarily on the hamstrings & glutes
  • Substitute a ball for the bench he is laying on…and if that’s too complicated, you CAN just do them from the floor

.

Just discovered these workouts???

Start here or check out the workout archives

.

.

Health Habits Workout – Week 23 – Day 2

Alright… it’s your second time through with this workout – time to push just a little bit harder

And now on to the….

WARMUP

.

Feel free to make changes to the warm-up. The goal is to get all your joints lubed up and your muscles warm. How you do it doesn’t really matter. I find these moves to be the most efficient, but I understand that always doing the same warm-up can be boring.

.

1.  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

.

2.  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

.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

and now for the….

.

WORKOUT

.

Each workout will consist of 4 circuits.

Each workout is designed to last 45 minutes (not including warm-up).

If you complete the 4 circuits before the 45 min is up, repeat one of the circuits.

.

Circuit # 1

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

1 Leg Bench Squats

Exercise # 2

1 Arm DB Chest Press

  • 10 sets
  • 5 reps per arm per set…
  • this unbalanced press is tough on core stability. Prime movers of the pressing action are your chest & triceps

.

Circuit # 2

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Leg Curls

  • 10 sets
  • 10 reps per set…
  • leg curls focus primarily on your hamstrings

Exercise # 2

Leg Extensions

  • 10 sets
  • 10 reps per per set…
  • keep your knees & toes in alignment
  • leg extensions target your quadriceps

.

Circuit # 3

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Ab Wheel Roll-Out (use Swiss ball if you don’t have an ab wheel)

  • 10 sets
  • 5 reps per set…
  • the roll-out works your entire core

Exercise # 2

Burpees

.

Circuit # 4

  • 3 exercises performed back to back
  • 7 sets of each exercise
  • No rest between sets
  • 2 minutes rest between circuits

Exercise #1

Face Pulls

  • 7 sets
  • 5 reps per set…
  • face pulls hit your rear delts, rhomboids and a bunch of other shoulder stabilizer muscles

Exercise # 2

Standing Cable Rows

  • 7 sets
  • 5 reps per set…
  • these rows primarily target your lats & biceps with secondary focus on your core

Exercise # 3

Shuffle Lunges

.

Just discovered these workouts???

Start here or check out the workout archives

.

.

Health Habits Workout – Week 21 – Day 1

how do your abs compare???

Workout Goals:

Week 21 is a repeat of week 19.

You have done these workouts before, so there isn’t any learning curve to slow you down. Before you think about increasing the weight or reps, I want you to push yourself to cut your rest periods even shorter. During supersets, go from exercise to exercise without any break. Non-stop movement. You’ll hate me during the workout, but love me when you see how your fitness goes through the roof.

As before, The next 2-4 weeks are all about maximum fat loss via a variety of different HIITHIRT workouts.

And now on to the….

WARMUP

1.  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

.

2.  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

.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

and now for the….

.

WORKOUT

.

Each workout will consist of 4 circuits.

Each workout is designed to last 45 minutes (not including warm-up).

If you complete the 4 circuits before the 45 min is up, repeat one of the circuits.

.

Circuit # 1

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Speed Squats

Exercise # 2

Alternating Dumbbell Shoulder Press

  • 10 sets
  • 5 reps per arm per set…
  • this “see saw” press focuses primarily on your deltoids & supporting muscles in the shoulder girdle. It also provides a secondary benefit to your core

.

Circuit # 2

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Close Grip Push-Ups

  • 10 sets
  • 10 reps per set…
  • If you can’t do push-ups from the floor, don’t do them from your knees. Instead, do them with your hands on a bench, chair, table or wall as your strength levels dictate
  • close grip push-ups focus primarily on triceps & chest

Exercise # 2

Side Lunge (skaters lunge)

  • 10 sets
  • 10 reps per side per set…
  • keep your knees & toes in alignment
  • the skaters lunge target your thigh adductors / abductors & your glutes

.

Circuit # 3

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Reverse Crunch (on bench)

  • 10 sets
  • 10 – 20 reps per set…
  • the reverse crunch is primarily a rectus abdominis exercise (abs)

Exercise # 2

Hip Thrusts (feet and back on bench)

  • 10 sets
  • 10 reps per side per set…
  • if this is too hard, lay on the floor with feet on bench only
  • hip thrusts hit your hamstrings & glutes

.

Circuit # 4

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2 minutes rest between circuits

Exercise #1

Cable Pushdowns

  • 10 sets
  • 5 reps per set…
  • pushdowns hit your triceps

Exercise # 2

2 Hand Bicep Curls (cable – use rope)

  • 10 sets
  • 5 reps per set…
  • curls hit your biceps

.

Just discovered these workouts???

Start here or check out the workout archives

.

.

Health Habits Workout – Week 20 – Day 1

Workout Goals:

Alright, you’ve completed the first week of this phase. 5 weeks to go. good luck

Let’s get to it….

WARMUP

Feel free to substitute warm-up exercises.

The goal of the warm-up is to get your joints to release your natural joint lubrication (synovial fluid) and to warm up your muscles.

The individual exercises don’t matter.

I chose these exercises because I think they are very efficient and get me ready for the workout as quickly and efficiently as possible

.

1.  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

.

2.  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

.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

and now for the….

.

WORKOUT

.

Each workout will consist of 4 circuits.

Each workout is designed to last 45 minutes (not including warm-up).

If you complete the 4 circuits before the 45 min is up, repeat one of the circuits.

.

Circuit # 1

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

1 Leg Squats

Exercise # 2

Straight Arm Pulldowns

  • 10 sets
  • 5 reps per arm per set…
  • this goal here is to improve lat function in the pulldown. Expect to be weak on this exercise. The goal is to maximize your range of motion. Really try to bring your shoulder blades together.

.

Circuit # 2

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Push Ups (Smith Machine)

  • 10 sets
  • 10 reps per set…
  • If you can push up from the floor, do that. The Smith allows clients to progress towards a floor push-up by gradually increasing the load by changing the angle of their body
  • push-ups focus primarily on triceps & chest

Exercise # 2

Body weight Rows (Smith Machine))

  • 10 sets
  • 10 reps per set…
  • bodyweight rows target your lats, upper back muscles & biceps

.

Circuit # 3

  • 3 exercises performed back to back
  • 7 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Jumping Jack

  • 7 sets
  • 10 reps per set…
  • the jumping jack is primarily a anaerobic energy system exercise

Exercise # 2

See Saw DB Shoulder Press

  • 7 sets
  • 10 reps per side per set…
  • the see saw press hits your shoulders, triceps & core muscles

Exercise # 3

Prone Bridge

  • 7 sets
  • 30 seconds per set…
  • the prone bridge hits your core muscles

.

Circuit # 4

  • 2 exercises performed back to back
  • 10 set of each exercise
  • No rest between sets
  • 2 minutes rest between circuits

Exercise #1

Stability Ball Crunch

  • 10 sets
  • 10-20 reps per set…
  • Crunches  hit your abs

Exercise # 2

Stability Ball Squats

  • 10 sets
  • 10-20 reps per set…
  • your thighs should be burning

.

Just discovered these workouts???

Start here or check out the workout archives

.

.

Wellness in the Canadian Workplace

Health Habits Workout – Week 19 – Day 3

Workout Goals:

This is the last resistance workout for this week.

You have another 3-5 weeks to melt of a ton of body-fat via a variety of different HIITHIRT workouts.

And now on to the….

WARMUP

.

Feel free to make changes to the warm-up. The goal is to get all your joints lubed up and your muscles warm. How you do it doesn’t really matter. I find these moves to be the most efficient, but I understand that always doing the same warm-up can be boring.

.

1.  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

.

2.  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

.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

and now for the….

.

WORKOUT

.

Each workout will consist of 4 circuits.

Each workout is designed to last 45 minutes (not including warm-up).

If you complete the 4 circuits before the 45 min is up, repeat one of the circuits.

.

Circuit # 1

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Shuffle Lunge

Exercise # 2

Push-Ups

  • 10 sets
  • 5-10 reps per set…
  • Perform these as quickly as possible – focus on speed not strength
  • If you can’t perform push-ups from the floor use a Smith machine
  • Prime movers of the pressing action are your chest & triceps

.

Circuit # 2

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Jumping Jacks

  • 10 sets
  • 10 reps per set…
  • Jumping Jacks are a total body exercise – focus for us is anaerobic endurance

Exercise # 2

DB Push Press

  • 10 sets
  • 5-10 reps per per set…
  • use your legs to generate power…and unleash your inner She’Ra / He-Man
  • push presses target your shoulders

.

Circuit # 3

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Lateral Step-Ups

  • 10 sets
  • 5-10 reps per leg per set…
  • Step-Ups work your legs

Exercise # 2

DB Alternating Hammer Bicep Curls

  • 10 sets
  • 5-10 reps per set…
  • Hammer curls hit your biceps, brachialis & forearms

.

Circuit # 4

  • 3 exercises performed back to back
  • 7 sets of each exercise
  • No rest between sets
  • 2 minutes rest between circuits

Exercise #1

Toes to the Ceiling

  • 7 sets
  • 10-20 reps per set…
  • skip the band and position arms overhead holding onto something stable
  • this exercise hits all sorts of core muscles

Exercise # 2

Hip Thrusts – bodyweight – feet on floor

  • 7 sets
  • 20-40 reps per set…
  • omit the barbell
  • glutes & hamstrings are the focus of this exercise

Exercise # 3

Hip Stretches (2) – alternate stretches

  • 7 sets
  • 30-60 sec per stretch per set…
  • loosen up those hips

.

Just discovered these workouts???

Start here or check out the workout archives

.

.

Health Habits Workout – Week 19 – Day 1

Workout Goals:

The next 4 – 6 weeks are all about maximum fat loss via a variety of different HIIT / HIRT workouts.

There will be some new exercises, but for the most part, the focus on these workouts should be all about intensity, short rest periods and pushing yourselves harder than is humanly possible.

The smaller participants amongst you will probably have an easier time completing these workouts (lucky them), but for those of us that need to really lose some weight, I want you to know that the potential for major weight loss over the next 6 weeks is guaranteed if you combine these workouts with healthy eating.

And now on to the….

WARMUP

1.  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

.

2.  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


.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

and now for the….

.

WORKOUT

.

Each workout will consist of 4 circuits.

Each workout is designed to last 45 minutes (not including warm-up).

If you complete the 4 circuits before the 45 min is up, repeat one of the circuits.

.

Circuit # 1

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Speed Squats

Exercise # 2

Alternating Dumbbell Shoulder Press

  • 10 sets
  • 5 reps per arm per set…
  • this “see saw” press focuses primarily on your deltoids & supporting muscles in the shoulder girdle. It also provides a secondary benefit to your core

.

Circuit # 2

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Close Grip Push-Ups

  • 10 sets
  • 10 reps per set…
  • If you can’t do push-ups from the floor, don’t do them from your knees. Instead, do them with your hands on a bench, chair, table or wall as your strength levels dictate
  • close grip push-ups focus primarily on triceps & chest

Exercise # 2

Side Lunge (skaters lunge)

  • 10 sets
  • 10 reps per side per set…
  • keep your knees & toes in alignment
  • the skaters lunge target your thigh adductors / abductors & your glutes

.

Circuit # 3

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Reverse Crunch (on bench)

  • 10 sets
  • 10 – 20 reps per set…
  • the reverse crunch is primarily a rectus abdominis exercise (abs)

Exercise # 2

Hip Thrusts (feet and back on bench)

  • 10 sets
  • 10 reps per side per set…
  • if this is too hard, lay on the floor with feet on bench only
  • hip thrusts hit your hamstrings & glutes

.

Circuit # 4

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2 minutes rest between circuits

Exercise #1

Cable Pushdowns

  • 10 sets
  • 5 reps per set…
  • pushdowns hit your triceps

Exercise # 2

2 Hand Bicep Curls (cable – use rope)

  • 10 sets
  • 5 reps per set…
  • curls hit your biceps

.

Just discovered these workouts???

Start here or check out the workout archives

.

.

Health Habits Workout – Week 17 – Day 3

beach season is coming

Goals: This is another “bridge” week designed to allow your energy systems a break from the high intensity workouts you have been doing for the past four weeks.

After this week, we will be returning to another high intensity phase.

And now on to the….

1.  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

.

2.  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


.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

and now for 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

.

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

.

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)

New workout for Monday

1 arm pushup

Health Habits Workout – Week 17 – Day 2


Goals: This is another “bridge” week designed to allow your energy systems a break from the high intensity workouts you have been doing for the past four weeks.

After this week, we will be returning to another high intensity phase.

And now on to the….

1.  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

.

2.  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


.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

and now for 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.

Go home

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

Friday – weights

Paleo Pork Chops

Alright Paleo peeps, here we go.

Pork is one of those meats that’s a little underrated. There’s so much flavour in all the various cuts especially the fattier varieties but of course I like to use the more leaner cuts like the chop or loin.

One of the main issues using these cuts is the chance of over cooking or drying them out. My technique of adding some broth when cooking the chops always gets you a juicy succulent result. This is no exception and it’s such an easy recipe to boot. The added crust here just creates a brilliant burst of flavour.

RECIPE:
Serves 2

2 x 6 oz organic/grass fed pork chops
1/2 cup low sodium organic chicken broth

Marinade:
2 tbsp fresh rosemary – chopped
1 tbsp wholegrain mustard
1 lemon – zested
2 cloves garlic – minced
1/4 tsp salt
1/4 tsp pepper
1/4 cup olive oil

Continue reading for the full recipe. I would if I were you, well worth it!

Don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

When you do you’ll receive a FREE Entertainment Booklet with recipes and tips for your next dinner party.

Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2010 The Healthy Irishman. All rights reserved

Health Habits Workout -Week 16/Day 2

Goals: We’re back to the HIIT/HIRT phase of the workout. The goals for this phase are Fat Loss / Aerobic Endurance / Anaerobic Endurance / Improved Joint Mobility / Correct Typical Muscular Imbalances (reduce neck & lower back pain)

And remember, the success of this phase of the workout relies on three things:

1.Keeping good form throughout each exercise.
2.Performing as many reps as possible. Really push yourself.
3.Keeping the rest between sets to an absolute minimum. No rest if possible.

WORKOUT WARM-UP

1.  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

.

2.  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


.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

And now for the…WORKOUT

Superset # 1

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2-5 minutes rest between supersets

Exercise #1

Toes to the Ceiling

  • 10 sets
  • Maximum reps per set…
  • Reach your hands behind your head and hold onto something solid for increased stability
  • Try to go higher up than the guy in the video

Exercise # 2

Shuffle Lunge

  • 10 sets
  • 40 reps per set
  • Bodyweight only

.

Superset # 2

  • 3 exercises performed back to back
  • 7 sets of each exercise
  • No rest between sets
  • 2-5 minutes rest between supersets

Exercise #1

Push-Ups – (using Smith Machine if needed…no girlie push-ups ever)

  • 7 sets
  • Max reps without stopping….
  • As soon as you have to stop, move onto the next exercise

Exercise # 2

Air Squats

  • 7 sets
  • Max reps without stopping….
  • As soon as you have to stop, move onto the next exercise

Exercise # 3

Bodyweight Row on Smith Machine

  • 7 sets
  • Max reps without stopping….
  • As soon as you have to stop, move onto the next exercise

.

Superset # 3

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets

Exercise #1

Stability Ball Crunches – (bodyweight)

  • 10 sets
  • Max reps without stopping….
  • As soon as you have to stop, move onto the next exercise

OR

Stability Ball Jackknifes – (bodyweight)

  • 10 sets
  • Max reps without stopping….
  • As soon as you have to stop, move onto the next exercise

Feel free to mix & match

Exercise # 2

2 Leg Hip Thrust with feet on stability ball

  • 10 sets
  • Max reps without stopping….
  • As soon as you have to stop, move onto the next exercise

.

That’s it, you’re done for today.

Stretch and go home

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

A Social Blueprint to Cure Obesity

Alright, here it is – the third and (perhaps) final installment of my “how do we cure obesity” series.

For those that missed, here are parts one and two.

In part one, I made the argument that if government intervention into our collective problem with obesity is ever going to work, we need to….

  1. Enact junk food taxes
  2. Implement tax credits that promote health/fitness and a rocking set of abs.
  3. Keep the junk food taxes separate from general tax revenues
  4. Funnel those tax revenues to the sort of grassroots projects that are close to the people that actually need the support and who can do it cheaper & better

In part two, I argued that if we let the government and their “experts” make the decisions about which foods get taxed and which programs get funded…this program is doomed. Political agendas trump common sense.

It’s our government and our tax dollars. And if we want to change how those tax dollars are being spent, we need to get more involved and force our politicians to make the changes we want. And thanks to the evolution of social media, we already have the technology required to create an effective political campaign driven by “normal” people. It’s already worked for the Obama presidential campaign and the Tea Partiers.

But first, we need some ideas to rally around.

So, in today’s post, we’re going to do a bit of a brainstorming session. Hopefully we come up with some great ideas.

Junk Food Taxes

  • Which foods get taxed?
  • Who decides what is “junk food” and what isn’t?

These are the two big questions regarding junk food taxes that I keep bumping into around the internet. Here are my suggestions:

  • At least initially, we tax only the most obvious junk foods – potato chips, candy, twinkies, soft drinks, pizza, nachos, ice cream, deep fried nuggets of all sorts…
  • Those obvious junk food choices are made by the general public via online polling.

Tax Credits / Government Spending

What do we do with all of that junk food tax money?

  • We fund programs and activities designed to improve our health & reduce our obesity
  • We base funding on participation & results rather than promises & expense

That way we end up funding the programs that give us the most bang for the buck.

For example, the idea of tax credits for gym memberships is being discussed in jurisdictions all over North America. Unfortunately, legislators are taking the approach of offering a flat rate tax credit to taxpayers who purchased a health club membership.

My problem with that approach is that health clubs thrive on members who sign up, show up for a month or two and then disappear…while continuing to pay dues. That’s good for the health club but bad for the health & waistline of the health club member.

My suggestion is to base the tax credit on participation.

With this model, we would see the creation of grassroots fitness clubs all around the country.

What else can we do with the junk food tax money?

We can fund:

  • Urban farming
  • Urban grocery stores that carry healthier food choices
  • Farming designed to produce nutrients rather than calories
  • Organic farming
  • Drug free meat (or at least almost drug free meat)

We can also amend our current food subsidies in order to promote “healthy” food production. A little less corn & soy and a little more fruits & vegetables. A little less factory and a little more farm

Anything else?

If we are going to spend tax dollars on feeding our kids at school, we should make sure that that food is designed to promote their health. The current setup doesn’t work. Too much bureaucracy and political interference.

Bring the decision making process back down to the grassroots level. Get parents involved. Get the kids involved.

Keeping the junk food taxes separate from general tax revenues

Up here in Canada, politicians sold us on a gasoline tax by promising that the money generated by this tax would be plowed back into the infrastructure of our roads.

Makes sense right – drivers paying for the roads they travel on via a consumption tax.

The only problem is that the tax revenue was dropped into the black hole of general tax revenue…and our roads continue to crumble.

If we’re going to increase taxes under the guise of improving health & reducing obesity, then we should demand that those tax dollars be spent as promised.

Grassroots Projects v.s. National Programs

Perhaps it’s the libertarian side of my personality, but I firmly believe that the best type of charitable or social service programs are those that are community based.

For example, in my hometown of Toronto, a number of urban farming groups and farmers markets have sprung up in the last couple of years. People are plowing under their backyard lawns and planting rows of organic vegetables. Some people are even pushing for bylaw amendments so that they can keep chickens in a backyard hen house.

All in an attempt to improve their own health.

Meanwhile the federal Canadian government spends millions on advertising (online, print, radio & tv) telling us that exercise is good for us. As if we didn’t already know that exercise is good for us.

And they do such a half-assed job with this advertising.

seriously…does this get you excited to exercise?

How do we get people excited about health & fitness?

Last week, a billion or so people skipped work so that they could stand in line for hours and hours just so they could buy an Apple iPad. And most of those people bought the iPad because it was the cool thing to do. They already owned an iPod and an iMac. They didn’t need an iPad…but they sure as heck wanted one.

What Apple did was turn that want into a need.

That’s what we should be trying to do.

  • Make health & fitness sexy
  • Make us crave that fit body
  • Make us need to have a six pack.

If the government is going to spend money on using media to motivate us to exercise & eat right, maybe they should hire the marketing gurus at Apple to design the marketing strategy.

So, what do you think?

 

Like this article???

If you like this article, don’t forget to subscribe to @healthhabits. When you subscribe, my friends at MailChimp will make sure to send you an email every time I post something new here at the blog.

As well, you also get access to the series of Supplement Reports that I am publishing this year.

button subscribe

HealthHabits Workout -Week 14/Day 3

Thinking of skipping today's workout?....do your abs look like these?

WORKOUT WARM-UP

1.  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

.

2.  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


.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

And now for the…WORKOUT

Superset # 1

  • 3 exercises performed back to back
  • 7 sets of each exercise
  • No rest between sets
  • 2-5 minutes rest between supersets

Exercise #1

Horizontal Wood Chops – (cable or band)

  • 7 sets
  • 5 reps per set per side…
  • Using a weight that would allow you to perform 10 repetitions with good form

Exercise # 2

Shuffle Lunge

  • 7 sets
  • 40 reps per set
  • Bodyweight only

Exercise #3

1 Leg Bodyweight Deadlifts

  • 7 sets
  • 5-10 reps per set per leg…
  • Bodyweight only

Superset # 2

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2-5 minutes rest between supersets

Exercise #1

Bench Step-Ups – (bodyweight only)

  • 10 sets
  • 10 reps per set per leg…
  • Bodyweight only
  • Most fast…what we’re sacrificing in weight, we’re going to make up in speed

Exercise # 2

Hip Thrusts – feet on bench

  • 10 sets
  • 20 reps per set
  • controlled speed on the descent – explode on the ascent

Superset # 3

  • 3 exercises performed back to back
  • 7 sets of each exercise
  • No rest between sets

Exercise #1

Alternating Shoulder Press (See Saw Press) – (dumbbells)

  • 7 sets
  • 10 reps per arm per set…
  • Using a weight that would allow you to perform 20 repetitions with good form

Exercise # 2

Alternating DB Bicep Curls – using the same DBs used for Ex.1

  • 7 sets
  • Max reps (with good form) per set…
  • Using the same DBs used for Ex.1

Exercise # 3

Bodyweight Tricep Extensions

  • 7 sets
  • Max reps (with good form) per set…
  • Bodyweight

That’s it, you’re done for today.

Stretch and go home

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

Can We "Cure" Obesity?

In my earlier post, Can Big Government Cure Obesity?,  I outlined a few ways that we could use the existing powers of government to help “cure” obesity.

Today, I am going to expand on one of those ideas a little bit.

To begin with, I think we can all agree that most of us are strongly motivated by pain and pleasure. We try to avoid pain and we try to get as much pleasure as possible.

One example of how government makes use of this human truth is with taxes.

  • No one wants to pay taxes.
  • But most of us want to avoid getting hauled off to jail even more.
  • Ergo, most of us pay our taxes.

This takes me to Idea #1Sin taxes on junk food.

At first glance, this seems like a no-brainer. We discourage consumption of junk food while simultaneously increasing tax revenues. It’s a real win-win.

  • Except for one little problem…..which foods are we going to tax?

And who is going to make that decision?

  • Politicians?
  • Scientists?

If so, which ones?

  • The low-fat gurus who have been designing our food pyramids for decades
  • The low-carb minority
  • Or those wacky Paleo Dieters

To be honest, I don’t trust this decision to any of our nutrition “experts”.

  • Big egos + big money usually = big problems for the taxpayer.

But, I do trust my mom.

And, I bet you trust your mom as well. In fact, I trust your mom more than I trust those experts. Heck, I even trust you more than I trust those experts. I bet that just about everybody reading this article already knows what kinds of food are good for them and which foods are really bad for them.

I bet that if I asked you  to make a list of 10 types of food that we should tax in an attempt to “cure” obesity, I bet we would see a lot of overlap and we would be able to come up with a consensus pretty quickly.

.

Alright, there we go. I knew you could do it – a Junk Food / Fat Tax list as chosen by the people and for the people.

Democracy in action. .Now we just have to pressure our politicians into doing what we tell them to do…and wait for all of that fat tax money to come rolling in. .

But, what are we going to do with that money?

Next up….A Soical Blueprint to Cure Obesity

Related Posts

Can Big Government Cure Obesity?

Before I get started with this post, I would like to address my Libertarian cousins who have already started yelling at me that big government can’t “cure” anything,

I am asking /pleading/begging you to withhold judgement for 5 minutes, read a little bit further, chew on my ideas a little bit…and then tell me how the private sector could do everything I am proposing and do it better and cheaper.

This article is about the ideas…not who delivers those ideas into reality.

If the private sector can do it better…I am all for them taking charge. The reason I am raising the idea of government intervention is that they have the infrastructure to make the widespread changes that I am hypothesizing about.

Whether they would screw it up is another question altogether. For a few minutes, let’s pretend that we have a theoretical government that isn’t bloated, lazy and/or corrupt and see how this public sector could help cure obesity.

How can big government cure obesity?

. Let’s start by asking ourselves what do politicians like to do? .

  1. Take credit for good ideas
  2. Increase tax revenue
  3. Promise tax relief to the voters
  4. And occasionally make life better for their fellow man.

All in an effort to ensure re-election….and potentially do some good for their fellow man. .

Now that we know all of this…how do we use these political characteristics to reverse our epidemic of obesity?

  1. Enact junk food taxes ala the sin taxes many governments already slap on tobacco and alcohol. New York state is getting close to enacting this type of legislation right now. And once New York has done it, other states are sure to draft similar legislation. Just think of all those new tax dollars coming into government treasuries.
  2. Implement tax credits that promote health/fitness and a rocking set of abs. But, unlike current fitness tax credits, they should be available to all people, and more importantly, be based on participation and not simply on money spent. If 75% of gym memberships are abandoned after 6 months, why are we giving full tax credits. The people who exercise are the ones who should get the credit.
  3. The tax income derived from the junk food tax should NOT be lumped in with other taxes. If possible, the taxes and tax credits should be revenue neutral. If this isn’t possible, excess tax revenue should be kept in a separate account to be used only for health & fitness projects.
  4. Most importantly, to encourage maximum participation and discourage pork barrel politics, instead of large, national programs, money should be funneled down to teeny-weeny little grassroots projects that are close to the people that actually need the support and who can do it cheaper & better (see I told you I was part libertarian).

Alright, that’s enough for today.

Next upCan We “Cure” Obesity?

Related Posts

Health Habits Workout -Week 6/Day 1

Goals: We’re back to the HIIT/HIRT phase of the workout. The goals for this phase are Fat Loss / Aerobic Endurance / Anaerobic Endurance / Improved Joint Mobility / Correct Typical Muscular Imbalances (reduce neck & lower back pain)

And remember, the success of this phase of the workout relies on three things:

1.Keeping good form throughout each exercise.
2.Performing as many reps as possible. Really push yourself.
3.Keeping the rest between sets to an absolute minimum. No rest if possible.

WORKOUT WARM-UP

1.  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

.

2.  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


.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

And now for the…WORKOUT

Superset # 1

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2-5 minutes rest between supersets

Exercise #1

Horizontal Wood Chops – (cable or band)

  • 10 sets
  • 5 reps per set…
  • Using a weight that would allow you to perform 10 repetitions with good form

Exercise # 2

Shuffle Lunge

  • 10 sets
  • 40 reps per set
  • Bodyweight only

Superset # 2

  • 3 exercises performed back to back
  • 7 sets of each exercise
  • No rest between sets
  • 2-5 minutes rest between supersets

Exercise #1

1 Arm Chest Press – (cable or band)

  • 7 sets
  • 5 reps per arm per set…
  • Using a weight that would allow you to perform 10 repetitions with good form

Exercise # 2

Bench Step Up

  • 7 sets
  • 10-20 reps per leg
  • Bodyweight or Dumb-Bells (no barbell)

Exercise # 3

1 Arm Standing Row

  • 7 sets
  • 5 reps per arm per set…
  • Using a weight that would allow you to perform 10 repetitions with good form

Superset # 3

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets

Exercise #1

Toes to the Ceiling – (bodyweight)

  • 10 sets
  • Maximum reps per set…
  • Reach your hands behind your head and hold onto something solid for increased stability
  • Try to go higher up than the guy in the video

Exercise # 2

2 Leg Hip Thrust

  • 10 sets
  • 20-50 reps
  • Bodyweight only

That’s it, you’re done for today.

Stretch and go home

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

The @HealthHabits Diet

Like most personal trainers, my business has been built on word of mouth. When my clients lose weight and get fit, their friends notice and I pick up a new client. And, considering that most of my clients are interested in melting off body-fat, diet & weight loss has become a bit of an obsession for me.

So, when it comes to dietary recommendations, I need to get it right. That’s why, at it’s core, the @HealthHabits Diet is a modified Paleo-style diet.

Apple Glazed Turkey Breast

Because based upon the scientific research and my first hand experience, there is no better way of eating for general health and gradual weight loss than Paleo.

You’re eating foods that are high in nutrients and relatively low in calories

And while, it’s always a big transition for new clients, the ones who buy into the concept and trust me (even for a month or so) always see great results….always.

But, we’re not done yet.

As much as I love the Paleo Diet, it’s not perfect. As much as some Paleos want to believe that everything Paleo is good and everything modern is bad, they’re wrong.

  1. Certain foods enjoyed by some Paleo Dieters make weight loss difficult. For that reason, during a weight loss phase, they are eliminated.
  2. And as I said in this post, it’s not only what you eat, it’s when you eat it, and the Health Habits Diet makes use of precise peri-workout nutrition to allow my clients to:
  •  Perform better during their workouts
  •  Maintain muscle mass while dieting
  •  Gain muscle mass if desired
  •  Boost their metabolism and
  •  Speed up fat loss

But, we’re still not done yet.

Depending upon the goals of my clients, nighttime eating and meal size must also addressed.

  • Clients interested primarily in fat loss eat nothing for the 4 hours before sleep (except for a tbsp of fish oil)
  • Clients interested in gaining muscle mass while losing fat will eat a solid meal before bed.
  • As well, there are never any seconds on the Health Habits. One serving per meal…and don’t try getting around that by buying gigantic bowls or plates.

So, to recap, these are the basics of my Health Habits Diet

  1. A modified Paleo Diet makes up the majority of your meals
  2. Peri-workout nutrition for better workouts and a metabolism boost
  3. Nighttime eating geared to specific weight loss goals
  4. Portion control

So, where do you go from here?  

Next Page : Dieter Archetypes…

Like this article???

If you like this article, don’t forget to subscribe to @healthhabits. When you subscribe, my friends at MailChimp will make sure to send you an email every time I post something new here at the blog.

As well, you also get access to the series of Supplement Reports that I am publishing this year.

button subscribe

The Making of the @HealthHabits Diet

Tomorrow, I will be posting the “official” @HealthHabits Diet…one of the most effective fat-burning, muscle building, health improving diets I have ever designed.

But, before I do that, I thought I would show everybody the 3 central rules that I used to create the @HealthHabits Diet.

  1. It’s Not Only What You Eat
  2. It’s When You Eat It
  3. And How Much Of It That You Eat

Simple, right?

Let’s take a closer look.

What You Eat

There are a lot of diets that restrict the types of food you can and can’t eat:

  • Low-Fat Diets
  • Low-Carb Diets
  • Vegetarian/Vegan Diets
  • High Fiber Diets
  • Liquid Diets
  • Organic Food Diets
  • Whole Grain Diets
  • and the list goes on and on and on…

The fact is, certain foods improve your health and certain foods don’t.

  • Certain foods are high in nutrients and low in calories
  • Other foods are high in calories and low in nutrients
  • Certain foods make you hungry
  • Certain foods cause inflammation (that’s bad)
  • Certain foods make you fat

Based upon the most recent research, I have put together my list of the foods that improve your health and the ones that wreck your health.

When You Eat It

What makes more sense:

  • Drinking all of your daily fluid intake at one sitting (think Big Gulp)?
  • Or spreading it out over the course of the day?
  • Skipping breakfast and lunch and then eating a huge dinner?
  • Spacing your food intake out evenly over the whole day?
  • Eating all of your carbs for breakfast, fats for lunch and proteins for dinner?
  • Eating meals balanced in macro-nutrients (carb, fat, pro)?

It’s not just the types of food you eat that’s important, it’s when you eat those foods.

And tomorrow, I will tell the Facebook Group about two incredibly powerful meal timing techniques.

How Much You Eat

This one is a no-brainer.

10,000 calories of the healthiest health food per day is still going to make you fat.

It’s just too bad that most dieters see calories as the end-all and be-all of successful weight loss. If the weight isn’t coming off fast enough, they just drop the calories a little more. And then a little more. And then just a little bit more.

Until 1 of 2 things happens:

  1. They achieve their weight loss goal and then have to maintain their skinny-fat physiques on 1000 calories per day for the rest of their miserable calorie deprived lives, or
  2. Their body revolts and forces them (via hormones, brain chemicals, etc) to eat and eat and eat.

Neither scenario works.

That’s why focusing solely on calories is the worst thing you can do if you’re trying to lose weight.

Now What???

Introducing…the @HealthHabits Diet

 

.

Like this article???

If you like this article, don’t forget to subscribe to @healthhabits. When you subscribe, my friends at MailChimp will make sure to send you an email every time I post something new here at the blog.

As well, you also get access to the series of Supplement Reports that I am publishing this year.

button subscribe

MEND: A Better Way to Reverse Childhood Obesity?

I want you to imagine that you’re the parent of this chubby little guy chowing down at Mickey Dees.

  • You know that your kid is obese.
  • You know that being obese is not going to make his life easier in any respect – health, social stigma, etc

And yet, here you are at McDonalds…again

How does that make you feel?

  • Like a failure as a parent?
  • Worried about your kid’s health?
  • Concerned that you don’t know how to fix the problem?
  • Upset that you can’t afford to fix the problem?

.

What if there was a program that:

  • Has been proven to help reverse childhood obesity (study, study)
  • Teaches kids (and their families) what & how they should be eating to be fit
  • Takes the family shopping to show them how to shop for healthy food on a budget
  • Shows the family how to prepare healthy meals
  • Teaches the family psychological tips to help them improve their odds of winning the weight loss battle
  • Re-introduces kids to physical activity – games, sports, etc..
  • Was offered in your neighborhood
  • Make us of already existing public facilities (community centers, parks, etc)
  • And is FREE

If you live in the U.K., this program already exists

Unfortunately, in North America, it doesn’t.

Funny how we talk about what a huge problem childhood obesity is, but we don’t do anything about it.

.

If you like what you see here, click here for updates

.

Related Posts

Exercise Builds Better Brains

I knew it!!!

I knew there was a reason my Health Habits readers are so much smarter than the average person on the street. It turns out that all of that exercise you do improves brain health and actually promotes the growth of new brain cells.

The Research

In a new study (published here), researchers found that voluntary running caused lab mice to grow new brain cells in the region of the brain (hippocampus) associated with memory and spatial navigation.

  • The 105-day study included two groups of mice. One group was allowed unlimited access to an exercise wheel and ran an average of more than 20 km (12 miles) a day. The other group of mice weren’t allowed to exercise.
  • Tests showed that the mice in the exercise group were better able to distinguish between memories of similar things. This is likely due to the additional brain cells generated by exercise, the researchers said. “Keeping similar memories distinct is an important part of having a good memory,” said study senior author Timothy Bussey of Cambridge University. “It is this aspect of memory that is improved by exercise, our study shows.

The human equivalent might be remembering which car parking space you have used on two different days in the previous week. It becomes difficult to distinguish memories when events are similar.”

New brain cells…that has to be good. But wait,  it gets even better….

It’s not just the physical exercise that you do.

Another group of brain researchers believe that it’s a combination of increased blood flow (via exercise therapy) and increased neural activity (problem solving, learning new tasks, reading Health Habits, etc…) that results in both the creation and retention of new brain cells at any age.

So, when you go online to research how to get healthy & fit, you’re pushing your brain to grow & keep new brain cells.

But wait, it can get even better than that….

  • Supplementing your diet with Omega 3 fatty acids has been shown to improve the cellular function of your brain cells.

Conclusion

  • Physical Exercise = New Brain Cells
  • Mental Exercise = Retention of those New Brain Cells (the use it or lose it theory)
  • Omega 3 fatty acids via fish oils = Better Functioning Brain Cells

So, the next time some non-exercising, non-thinking, non-fish oil slurping mouth breather tells you how smart you are, you can tell them that it’s all due to Health Habits.

Reference

The Mandometer…a cure for obesity, anorexia & bulimia?

There’s a new weapon in the battle against obesity, anorexia and bulimia.

It’s called the Mandometer.

It was developed in 2003 by researchers at the Karolinska Institute to test their theory that restrictive eating behaviors cause psychological disorders (anorexia, bulimia, binge eating, etc).

The Mandometer: A device that teaches you how to eat

Here’s how it works:

Mandometer® consists of a scale that is connected to a computer.

You place your plate on the scale and put food on the plate. The computer registers the decrease in the weight of the plate over the course of the meal and in real time shows a curve for your eating speed in grams per minute. At regular intervals, a satiety scale is shown on the computer screen and you are asked to evaluate your satiety by pointing at the screen.

The computer saves the satiety evaluations and generates another curve that shows your feelings of satiety during the meal compared to that of a normally eating individual. When you practice eating, your disordered eating pattern and the normal eating pattern are shown on the screen simultaneously. You are asked to model both your eating rate and feelings of satiety to more closely conform to the normal patterns.

And for seven years, mandometer clinics in Sweden, Australia & the U.S. have been using this tool to help their anorexic & bulimic patients reclaim their healthy eating patterns.

So, what does this have to do with obesity?

Like anorexics & bulimics, I think we would all agree that there is a strong link between obesity and our disordered eating behaviors and sense of satiety.

And these bad habits are precisely what the Mandometer was designed to correct.

But, when it comes to treating obesity, everything we’re talking about here is theoretical. What about the research?

Glad you asked.

In this paper, published online in the BMJ, the Mandometer has been shown to be more successful in helping obese children and adolescents lose weight than traditional methods.

At the end of the 12 month study, the Mandometer group not only had a significantly lower average body mass index and body fat score than the standard care group, but their portion size was smaller and their speed of eating was reduced by 11% compared with a gain of 4% in the other group.

Obviously, more research needs to be done – different settings, different patients, different control methods…

However, the idea of using the Mandometer to help people retrain the eating behavior and re-set their satiety level seems pretty exciting to me.

.

If you like what you see here, click here for updates

.

Related Posts

Reference

The Health Habits Facebook Group – Workout # 1

It has begun.

The Health Habits – Facebook Workout Group (I need to get a shorter name for this) has their first workouts up and posted on the HH Facebook Fan Page.

So, if your new Year’s Resolution was to drop 20 lbs and get into the best shape of your life, sign up for the group, print out the workout and get to transforming that bod of yours.

  • It’s free
  • It’s better than any workout you are going to find in any fitness magazine or book (guaranteed)
  • And it’s been melting fat off my clients like crazy

2010: Get Fit, Lose Weight, Make More Friends and Revolutionize the Entire Health & Fitness Industry

Alright people, this is the year.

2010 is the year that you are finally going to get into shape.

And here’s how you’re going to do it.

  1. Join our Health Habits Facebook Group.
  2. If you know anyone who wants to get into shape…have them join our Health Habits Facebook Group.

As you may have noticed, I am just a wee bit excited about our Health Habits Facebook Group.

Here’s why:

For years & years, I have looked at the health/fitness/diet/weight loss industries with disgust. Billions of dollars are spent every year at health clubs and diet centers. And yet, we keep getting fatter and slower and weaker and sicker.

Why?

Because the fitness industry doesn’t want you to get into shape. If you did, you would have no need for them.

They want you to keep buying their books, supplements, programs and memberships…year after year after year.

People, we need to STOP THE INSANITY!!!

ooops, sorry…bad example.

.

But seriously, here’s the plan.

.

What we’re going to do is take the best elements of every quasi-successful health & fitness program and create our own fitness revolution.

  • We’ll start by abandoning the old fashioned exercise programs that just don’t work.
  • We’ll replace them with more effective programs that are based in both scientific research and real world experience.
  • And then we’ll give those workouts away for free.
  • Then we’ll do the same thing for our nutrition plans.
  • Ditch the old junk and replace it with a plan that actually works
  • And give it away for free.

Sounds great, right?

I thought so too, until I realized that our problem with obesity and physical fitness isn’t a lack of knowledge.

  • We all know that we should exercise.
  • We all know that broccoli is better for us than pizza

Our real problem with obesity and our lack of fitness is that we just don’t do the things that we know we should be doing.

And that is where our little Health Habits Facebook Group comes in.

Over the past few years, there has been one single fitness program that has had great success in creating ultra fit bodies. And that program is Crossfit.

The reason that Crossfit has been so successful in creating better bodies is due to their grassroots approach.

Crossfit isn’t about some expert(s) telling it’s members what to do and how to do it.

Crossfit is a group of people, spread out all around the world who challenge and push and support each other to get fitter and stronger and leaner and better day after day after day.

In fact, because Crossfit members are so passionate about Crossfit, many non-Crossfit fitness geeks have labelled Crossfit as a cult.

And maybe it is…a cult of extreme fitness enthusiasts.

.

But, Crossfit isn’t perfect.

.

In my humble opinion:

  • Crossfit workouts are far too random for my taste. On a day to day level, this approach is a big part of the fun for Crossfitters…not knowing what tomorrow’s WOD is going to be.
  • However, on a macro or long term level, this randomness is likely to slow down your progress towards your goal.
  • Exercise selection tends to overload the shoulder girdle, lower back and the knees. OUCH
  • Crossfit focuses heavily on anaerobic endurance training. And while I love this style of training, it is not the only aspect of physical fitness that should be developed.
  • Crossfit training uses a lot of Olympic style weightlifting, and while these exercises are great for you, there is a significant learning curve. My concern is that for the average trainee, the time required to get good at these lifts is exactly the kind of speedbump that causes people to abandon their fitness programs.
  • Crossfit is intense (or extreme if you prefer). And while that is exactly what Crossfitters want, it is this high level of intensity that is going to drive away Joe & Susie Six-Pack.

.

So, what are we going to do?

.

  • We’re going to borrow the grassroots approach of Crossfit
  • We’re going to challenge & support each other just like the Crossfitters
  • And we’re going to give control of our little Health Habits Facebook Group to the members of the group.
  • Initially, I will provide the training (52 x 1 week programs) and nutrition programs.
  • If you need more guidance, I will be available for online personal training.
  • But, the group will grow and change as the members want.

This open source approach is completely unlike the one on one personal training that I do with my clients in Toronto.

And to be honest, it’s freaks me out a little bit. but, if we’re going to revolutionize the health & fitness industry, we’re going to have to do things a little different.

.

What happens now?

.

  1. Join the group
  2. Get other people to join the group. The more people we have, the better this will work. Tell your friends about it. Tweet about it. Bloggers post about it.
  3. Every Sunday, I will post the workouts for the coming week. This will start this coming Sunday (I may even post it Saturday…I am a little excited.)
  4. I am going to open up admin control for the Facebook Group. Kinda like Wikipedia.
  5. Starting in February, I will integrate the nutritional program. This exercise program is going to be unlike anything you have ever done before. I don’t want people starting it at the same time they start a new diet. My advice is to get used to the workout first and then start the diet. But, seeing as I am letting go of control….

.

That’s it for now.

On Sunday, you get the workout.

On Monday, you start transforming that bod.

My Xmas Present to You

Because I love all my Health Habits readers soooo much, I have decided to give each of you the gift of an online personal trainer…namely, moi.

Starting in January, everyone who signs up for the Facebook group will receive 52 weekly workout programs designed to burn fat, increase all aspects of functional strength and speed while reversing common muscle imbalances & eliminating any associated pain.

My goal is to turn all of you into the leanest, strongest and fittest yous that you can be.

There will also be a nutritional program that we are going to start on February first.

So, if you’re interested in the program (estimated value $2600), sign up for the Facebook group.

Happy Holidays

Doug

.

p.stell all your friends & family. The more people we get in the group, the better this is going to be. There is way too much research showing how group activities improve adherence as well as improving overall weight loss results

Transformation #1 – the Healthy Irishman – Workout #1

Yesterday, I outlined the Irishman’s transformation.

Today, I will post Workout #1….feel free to try it out for yourself

WARM-UP

  • Goblet Squat (DB) x 8 reps
  • Push-Up x 8 reps
  • Body Weight Row x 8 reps
  • Shuffle Lunge x 30 reps
  • Ab Wheel Roll-Outs x 8 reps
  • DB Swings x 20 reps
  • Hip Flexor Stretch x 8 reps

Repeat as many times as possible in 10 minutes (no rest between exercises – 30 sec. rest between supersets)

Note – You NEED to get through this at least 3 times in 10 min.

By the end of the 10 min. warm-up, the Irishman should be sweating hard and gasping for breath.

WORKOUT

Superset #1

  • Alternate between exercise #1 and #2  for 10 minutes
  • No rest between sets

Exercise # 1

  • Goblet Squat
  • Choose a weight that would allow you to perform 20 quality reps (doesn’t have to be exact, weight selection will improve with experience)
  • Perform a maximum of 10 reps per set (at first, this will seem very easy..don’t worry, after 10 minutes you legs will be dying)

Exercise # 2

  • DB Lateral Raise / DB Bent-Over Lateral Raise
  • Choose a weight that would allow you to perform 20 quality reps (doesn’t have to be exact, weight selection will improve with experience)
  • Perform a maximum of 10 reps per set (by the end of 10 min, you may only be getting 1 or 2 reps per set, but remember 100% intensity)
  • Alternate between shoulder exercises –  ie Goblet/Laterals/Goblet/Bent-Over Lateral/Goblet/Lateral/Goblet/ Bent-Over Lateral…

5 Minutes rest between supersets #1 and #2 – Use that time to set up for superset #2

Superset #2

  • Alternate between exercise #1 and #2  for 10 minutes
  • No rest between sets

Exercise # 1

  • Swing Snatch
  • Choose a weight that would allow you to perform 40 quality reps
  • Perform a maximum of 20 reps per set

Exercise # 2

  • Cable Straight Arm Pushdown (aka the Vertical Woodchop or Hi-Lo Slam)
  • Choose a weight that would allow you to perform 20 quality reps
  • Perform a maximum of 10 reps per set
  • Be explosive with these

5 Minutes rest between supersets #2 and #3

Superset #3

  • Alternate between exercise #1 and #2  for 10 minutes
  • No rest between sets

Exercise # 1

  • 1 Arm Kneeling Pulldown (or 1 Arm Alternating Standing Pulldown if 1 arm is n/a)
  • Choose a weight that would allow you to perform 20 quality reps
  • Perform a maximum of 10 reps per set

Exercise # 2

  • Shuffle Lunge
  • Bodyweight
  • 30 reps per set
  • Focus on speed…shuffle those feet

Go Home…you’re finished

If you want these workouts emailed to your smartphone, click here and subscribe for the updates

Exercise Videos

Goblet Squat

Lateral Raises

Bent-Over Lateral Raises

Swing Snatch

Straight Arm Pushdown

Pulldown variations

Shuffle Lunge

Related Posts

http://ws.amazon.com/widgets/q?ServiceVersion=20070822&MarketPlace=US&ID=V20070822%2FUS%2Fhealhabi09-20%2F8010%2F2fcea035-51a5-4201-8ff2-18b75c177067&Operation=GetDisplayTemplate <A HREF=”http://ws.amazon.com/widgets/q?ServiceVersion=20070822&MarketPlace=US&ID=V20070822%2FUS%2Fhealhabi09-20%2F8010%2F2fcea035-51a5-4201-8ff2-18b75c177067&Operation=NoScript” mce_HREF=”http://ws.amazon.com/widgets/q?ServiceVersion=20070822&MarketPlace=US&ID=V20070822%2FUS%2Fhealhabi09-20%2F8010%2F2fcea035-51a5-4201-8ff2-18b75c177067&Operation=NoScript”>Amazon.com Widgets</A>

Pandering For Your Vote

vote-for-me

Today’s post is all about me.

More specifically, it’s about what YOU can do for ME.

I am asking/begging/pleading for you to vote for me in Wellsphere‘s 1st Annual People’s HealthBlogger Awards.

PLEASE, PLEASE, PLEASE, PLEASE, PLEASE, PLEASE, PLEASE, PLEASE, PLEASE, PLEASE, PLEASE, PLEASE,

.
But remember, if you don’t vote for me….the terrorists win.
.