Workout for 6/25/12

Grab a timer, a GymBoss timer is a great investment if you don't have one,

set it for 20 minutes and perform as many rounds as you can of the following sequence:

5 Handstand push-ups

10 One-legged squats, alternating

15 Pull-ups

A Beginner version could be:

5 Pike presses

10 Body-weight squats

15 Jumping pull-ups

An ADVANCED version could be:

5 Handstand push-ups on horizontal bars or push-up bars

10 One-legged squats, alternating (go low enough so you can reach across and touch the floor with the opposite hand when squatting)

15 Mountain climber pull-ups

Keep your form in check, sweat, and have fun! Don't forget to follow up the workout with a protein packed meal or a protein shake if you're in a hurry.

Yours In Health,

Steven

Workout for 6/11/2012

Ok, it's been a while so you should be ready for a new workout now. So here we go...

Workout
3 Rounds for time of
1/2 mile Run
50 Back extensions
50 Sit-ups
35 Push-ups

Alright, get out there and get it done!

Yours In Health,
Steven

Workout for 4/26/2012

It's time for a new workout, yay! Here we go:

1 mile warm-up walk/jog (approx 10-15 minutes)
then
21 reps Barbell Thruster
21 Pull-ups
1/4 mile Run
15 Barbell Thruster
15 Pull-ups
1/4 mile Run
9 Barbell Thruster
9 Pull-ups
1/4 mile Run
5 Barbell Thruster
5 Pull-ups

This will be a total of 50 reps of both the barbell thrusters and pull-ups. Choose a weight that is challenging for the barbell thrusters (I suggest 95lbs for men, 45lbs for women). Do your 1/4 mile runs at a challenging pace. That meaning at the end of that 1/4 mile you should not have been able to maintain that pace for more than a few more seconds. Do some stretching for a cool-down afterwards and reward yourself with a protein shake!

Yours In Health,
                     Steven

Workout for 4/2/12

I realize it's been WAAYY too long since I posted a new workout and I apologize. Here you go!

Workout
Barbell Thruster 7 sets of 3 reps
100 Burpees

This workout is not timed and you can split up the burpees however you want. I chose to break them down into 7 sets and use them as an active rest during my thrusters.

As far as the thrusters go, go as heavy as you can, but keep your form in check! Tight abs and glutes and a straight back are a necessity. If you need help remembering what thrusters are please refer to my newly added "EXERCISE DEMOS" tab above. Thanks and have fun!


Yours In Health,
                       Steven

Recipe - No-bake Energy Bites

I happened upon this recipe and thought I'd give it a try. I'm glad that I did because these are really yummy and great for a grab-and-go kind of snack after workouts. Don't blame me for getting addicted to them though so try at your own risk.

No-Bake Energy Bites

Ingredients:

• 1 cup (dry) oatmeal (I used Organic old-fashioned oats)
• 1 cup coconut flakes (I recommend the organic unsweetened kind, but they're hard to find)
• 1/2 cup semi-sweet or dark chocolate chocolate chips
• 1/2 cup peanut butter
• 1/2 cup ground Wheat Germ
• 1/3 cups honey (local honey would be best, but organic will suffice)
• 1 tsp. vanilla

Directions:

Stir all ingredients together in a medium bowl until thoroughly mixed (can be done with a spoon). Once mixed, let chill in the refrigerator for 30 minutes. After being chilled roll into balls of whatever size you would like. I used a melon baller to scoop it out and approximate the size and this made approximately 25 balls. Store in an airtight container and keep refrigerated for up to 1 week.

Helpful info from the website:

Substitution ideas can abound for just about any of these ingredients!  Feel free to substitute in your favorite nut butter (almond butter, sunflower seed butter, etc.) for the peanut butter.  And you could also add in some flaxseed in place of some or all of the wheat germ.  I would caution, though, against substituting agave nectar for the honey, as the honey’s thickness helps hold things together.

Some other fun substitutions for the chocolate chips (or an addition to them) could include:

• chopped dried fruit (apricots, dates, raisins, etc.)
• dried berries (cranberries, cherries, etc.)
• chopped almonds, pecans, or sunflower seeds
• other chips (butterscotch, dark chocolate, milk chocolate, etc.)

Approximate Nutritional Values

Servings: 25

Serving Size: 1 ball

Calories: 109, Protein: 3, Carbs: 13 (11 net carbs), Fiber: 2, Fat: 6

Workout for 2/20/12

It's been a while so I figured it was time for a new workout. So here we go!




Workout
7 Rounds for time of:
7 Handstand push-ups
7 Barbell thrusters (115lbs men, 85lbs women)
7 Knees to Elbows
7 Burpees
7 Kettlebell swings (60lbs men, 40lbs women)




Click on the name of each exercise if you need a demonstration. Also, the demo for the Knees to Elbows gives several variations if you're more of a beginner or more advanced. Once you've completed the workout post your time in the comments. Enjoy!




Yours In Health,
                      Steven

Workout for 1/31/12

It's been a long time coming, but finally here it is... a new workout! I hope you enjoy it as much as I did.


Yours In Health,
                        Steven


Workout
On the minute for 6 minutes:

• 10 Barbell push press (75% of 1 rep max)

5 minute break

On the minute for 6 minutes:

• 5 reps of Barbell dead lift (80% of 1 rep max)

5 minute break

On the minute for 10 minutes:

• Turkish Get-up, 1 right/1 left (35lbs men / 20lbs women)
• 5 Plyometric push-ups (hands leave the floor)
• 3 Burpees

Examples/Explanations:

Barbell Push Press - This is just like a standing barbell shoulder press, but you use a slight squat at the beginning of the press to help "pop" the weight up. Just make sure to lock out at the top and keep your abs tight!

Barbell Dead lift example can be found here.

Turkish Get-up:

Burpees:

Recipe - Zucchini Lasagne

This is a paleo recipe so it avoids the usual wheat-based noodles, using instead some thinly sliced zucchini. We all loved it, even my three year old! Try it for yourself and your family and let me know your thoughts.

Ingredients:

• 1 lb ground beef
• 3 cloves garlic, minced
• 1 small onion, chopped
• 1 small green pepper, chopped
• 6 oz tomato paste, no salt
• 15 oz tomato sauce, no salt added
• 1 tbsp fresh parsley
• 1 tbsp basil
• 1 tbsp oregano
• Salt and pepper to taste
• 1 zucchini, sliced thinly

Prep Time: 10 minutes
Cook Time: 35-45 minutes
Serves: 2 (approx)

Directions:

1. Brown the ground beef in a large pot over medium heat, stirring frequently.
2. Add in garlic, onion, green pepper, and continue to saute for 5 minutes.
3. Stir in tomato paste and tomato sauce.
4. Add in parsley, basil, oregano, salt and pepper, continue to stir.
5. Bring sauce to a boil, then remove from heat.
6. Grease a 9" x 13" baking dish with coconut oil
7. Place a thin layer (1/2 inch) of sauce in the baking dish.
8. Layer zucchini over sauce, and repeat, alternating layering of sauce, then zucchini.
9. Bake lasagne at 325˚ F for 15 minutes, covered with foil.
10. After 15 minutes, remove foil, increase temperature to 350˚ F, and bake for an additional 15 minutes.

Notes:
The zucchini will release water while cooking so the sauce for this recipe is thicker than would be expected. If you prefer a sauce that is not as thick add a second can of tomato sauce to the recipe.

The Workout from Hell

 If you're reading this blog then you were either curious, a glutton for punishment like myself, or maybe both. Well regardless, you're here, so you might as well workout right? The following workout will consist of 1,000, yes 1,000, grueling reps. If you're not dripping with sweat and breathing hard at the end of this one then you didn't do something right! Without further delay, the 1,000 rep workout:

10 Rounds for time of

10 Burpees
10 Squat Jumps
10 Push-ups
10 Toe touch sit-ups
10 Bodyweight dips
10 Tuck jumps
10 Plank jacks
10 Plyometric Lunges
10 Lying leg raises
10 Squat thrusts

This workout was courtesy of BodyRock.TV. I've posted the video of the workout below in case you have any questions about any of the exercises. Have fun!


Yours In Health,
                        Steven

Workout for 12/28/11

Hey everyone! I hope you all had a fantastic Christmas! Now it's time to undo some of the damage that you did over the holidays with a new workout :). Here we go!


WOD

5 Rounds for time of
9 Deadlifts
6 Barbell Snatches
3 Overhead Squats

Here is how it goes: perform a good warm-up which includes 5 minutes of cardio and 5 minutes of going through the movements of the featured exercises. Just use an empty bar or a broomstick and go through the motions.
Then pick a challenging weight, but be aware that whatever weight you choose is what you'll be using for All of the exercises. Once the workout begins you just move from one exercise to the next with as little rest as possible. Have fun, sweat, and keep your form good!


Yours In Health,
                       Steven





Examples:

Barbell Deadlift:
These have been given as an example in a previous post here.



Barbell Snatch:

Overhead Squat: