Workout for 2/24/13

Today's workout was as follows:

1 mile Run
25 Push-ups (full range of motion)
25 Sit-ups
25 Pull-ups
25 Sit-ups
50 Bodyweight squats
25 Burpees
1/4 mile of walking lunges
1 mile Run

This workout wasn't timed, but feel free to time yourself for comparisons down the road. The 1/4 mile of lunges was tough. This was my second time around with this and here's my piece of advice for completing it: find a good, steady pace and try to push through as much pain as you can before stopping to briefly stretch your legs. Then get right back to it. If it sounds like a daunting task to complete at the end of workout, don't worry, you can do it. Just break it down into smaller sections and knock them out one at a time until you're done.

Yours In Health,
Steven

Workout for 2/22/13

Today's workout consisted of the following:


1 mile warm-up run, then


As many rounds as possible in 15 minutes of

10 Kettlebell swings, 60lb KB

10 Box jumps

10 Bodyweight dips

I completed 7 rounds. Followed by:


6 Strict, full range-of-motion pull-ups every minute on the minute for 6 

minutes

Followed by:


15 rounds of 12 mph sprints (10 seconds on, 10 seconds off)

Now it's time to refuel!



Have fun and sweat!


Yours In Health,
Steven

Workout for 12/11/2012

It's been a while so I figured it was time for a new workout. Hopefully you're all still staying active even with the holidays in full swing.


WORKOUT

1 mile run
THEN
5 Rounds for time of:
Barbell Deadlift (205 lbs men, 145 lbs women, or choose a weight that challenges you)
30 Bodyweight squats
7 Handstand push-ups (can sub pike press if necessary)


My Results:
I chose to do my handstand push-ups on parallel bars and ended up with a time of 17:15.

Workout for week of 10/15/12

Workout for week of 10/15/12

Complete as many rounds as you can in 30 minutes of:

10 Pull-ups

10 Dips

10 Barbell Thrusters (135lbs men, 95lbs women, or just use a challenging weight)

10 Toes-to-bar

Modifications

--If you can't do regular pull-ups then grab a stool, chair, bench, etc., and do jumping pull-ups (jump into the up position, come down slowly) instead.

--If you can't do regular dips on bars then do dips on a bench or chair with your legs out straight in front of you. If that's still too hard then bend your knees so your feet are flat on the floor.

--Be sure to keep your abs tight throughout the movement of the barbell thruster! Failure to do so will compromise your lower back which none of us need.

--If you can't get your toes all the way to the bar then just do knees-to-elbows. If that is still too hard switch to hanging knee raises. It's all basically the same movement, you're just adjusting how high you bring your feet/legs for your fitness level.

Have fun and enjoy!

Yours In Health,

Steven

Recipe - Green Pina Colada Smoothie

I'm always looking for more tasty smoothie recipes, and this one may be my favorite so far. If you're a coconut fan, such as myself, then I'm sure you'll agree with me. It makes a good bit so I drank some and saved the rest for the following day.


Green Pina Colada Smoothie
Makes approximately two servings.


Ingredients:

• 2 cups unsweetened coconut milk
• 1 small banana
• 3/4 cup frozen pineapple chunks
• 1 handful of spinach
• 1/2 tsp stevia (aka Truvia)
• 1 Tbsp Chia seeds
• 1 handful of ice

Directions:

1. Add all ingredients to blender
2. Blend until smooth
3. Enjoy

***Changes I would make***

• I would do 1/2 of a banana and 1 cup of pineapple. The banana flavor tends to be a bit overpowering, and personally I would like more of a pineapple flavor.
• 1 tsp of stevia instead of 1/2 tsp.
• 2 handfuls of ice instead of 1 to give it more of a smoothie consistency.
• 1 scoop vanilla protein powder if you're using this as a meal replacement and/or snack.

My thoughts:

I really enjoyed this smoothie! It was quite refreshing. I will say that if you don't want/like the feeling of swallowing the chia seeds then let the smoothie set for approximately 10 minutes before you drink it. Chia seeds can hold 9-12 times their weight in water and they absorb it very rapidly. The more water you give it a chance to absorb, the less of that seedy feeling you'll notice when drinking it.

A few facts about Chia seeds:

• They were considered the Mayan, Incan, and Aztec superfood.
• Chia is the Mayan word for strength.
• It has been called "Indian running food" for it's ability to give you a sustained surge of energy with no crash.
• Approximately 2 times the protein of any other seed or grain
• 3 times more iron than spinach.
• Fair amounts of omega-3 and omega-6, which are essential fatty acids.
• More potassium than bananas.
• More antioxidants than blueberries.
• 5 times as much calcium as milk.

These facts and others can be found here:

http://www.naturalnews.com/022468_chia_seeds_food.html

If you try this recipe I would love to hear your thoughts! Feel free to post them in the comments section. Thanks!

Yours In Health,

Steven

Workout for week of 10/1/12

Here's your new workout for this week. Feel free to post your times and thoughts about the workout. Enjoy!

Workout
3 Rounds for time of:
50 Walking lunges
30 Second handstand hold*
50 Kettlebell swings (30lbs)
100 Jump rope skips


*A handstand hold is just that, flip up into a handstand (against the wall) and hold that position for 30 seconds.

Have fun and watch that form!


Yours In Health,
Steven

Workout for week of 9/17/12

Here's your new weekly workout. Enjoy!

Workout
4 rounds for time of:

15 Pull-ups
30 Push-ups
30 Sit-ups


If you can't do regular pull-ups feel free to substitute jumping pull-ups. Basically that's just jumping while pulling as hard as you can to get your chin above the bar. Just repeat for reps.

Also, if you can't do regular push-ups, just perform those with your knees on the ground. Just be sure to keep you kinetic chain in line (ears in line with shoulders, in line with hips, in line with knees). As a good PT instructor used to tell me, "There aren't any seals in GA! Keep those hips up!" I realize some of you may not be in GA, but the same theory still applies; keep your hips up, don't let them droop.

I do sit-ups without an anchor (nothing holds my feet down). If that's too hard for you feel free to anchor your feet under something or get a partner to hold them for you.

Have a good week, eat clean, and keep it healthy!

Yours In Health,
Steven

Workout for week of 9/10/12

Here is, what has become, the new weekly workout! Now you have all week to do the workout and let me know your thoughts. Have fun and keep it healthy!

Workout

Part 1:
3 Rounds for time of
15 Chest to bar pull-ups
20 Burpees
15 Sumo-deadlift high-pull (barbell)

**Chest to bar pull-ups are exactly that, pull-ups where your chest touches the bar. The weight for the sumo-deadlift high-pulls is 95lbs for men and 75lbs for women as prescribed. Or you can just use a challenging weight if that is too heavy or too light for you.**

Part 2:
5 sets of 5 reps of barbell Deadlift
100 jump rope skips after each set

So it looks like this
5 Deadlifts
100 Jump rope skips
5 Deadlifts
100 Jump rope skips
......
and so on for 5 rounds/sets.

**The deadlifts are a max effort. So shoot for a weight that you can only get 5 reps with good form and no more.**

Once you're done feel free to post your time, or any other stats you want to share, to the comments. That way we can all motivate each other.

Yours In Health,
Steven

Workout for 9/4/12

Alright, it's that time. Here's a new workout so it's time to get your sweat on! Watch that form and have fun!

Workout

7 Rounds for time of:

5 Man Makers (40lbs men / 25lbs women)

6 Chest to bar pull-ups

7 Box Jumps

8 Toes to bar

As always, if there is an exercise here that you don't recognize, check out the "EXERCISE DEMOS" tab at the top. And be sure to let me know your thoughts on the workout.

Yours In Health,

Steven

Workout for 8/4/12

It's a beautiful day for a sweaty, sweaty workout! Here we go in 3, 2, 1......

Workout
50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings (30lbs)
50 Walking lunges
50 Knees to elbows
50 Barbell push press (45lbs)
50 Back extensions
50 Wall ball shots (20lbs)
50 Burpees
50 Double unders (or 150 singles)


Whew! That was fun! My time for this one was 43:58 and my lovely wife posted a time of 44:58. Hope you enjoyed it as well!


Yours In Health,
Steven