Fitness Friday

I think every Fitness Friday is going to include a nutrition article, since nutrition is just about everything when it comes to changing body composition.  You can’t out train a bad diet.

The best ab exercises? Think Big Lifts–  Bracing with your core on big lifts like squats and deadlifts do more for your core muscles than a million crunches.  Core was meant to stabilize and thats exactly what it’ll do during your big lifts.

Eat Smart, Get your Vitamins- Make sure you are getting all your vitamins and minerals.  Any deficiency in any of them could hinder muscle gains or fat loss. 

120 tips on strength training for women- Some stereotypes, some of it is funny, some of it is very true.

Compare any food-  Use this handy website to compare any two foods for nutritional content.  I had fun comparing all sorts of things.  Take a look whenever you are deciding on food choices.

Weekend Workout (make sure you rock a dynamic warmup before any workout)

Hindu Pushup.  If you can’t do this, perform a regular pushup
Squat Thrust-  Old school gym class squat thrusts
Jump Squats
Spiderman Climbs
Supermans

The goal of this circuit is to do 5-10 reps of each exercise and do 5 total sets in as little time as possible.   Good Luck!!

Feel free to post times and reps for this challenge.

Hoppy Easter!!!


Motivational Monday

“Good things come to those who wait… greater things come to those who get off their ass and do anything to make it happen.”

So get off your ass and work hard for what you want. No matter what it is, you need to put in the work. Nothing is guaranteed.


Fitness Friday

If you’re wondering how I find these articles, most of them are posted by other people that I follow, either on facebook or twitter.  Some I just happen to come across.  I don’t always find what i read informative, but when i do, i pass it on. 
Knowledge is power

Get to sprinting
Stay the hell away from Splenda

Green Tea is great for fat loss

25 ways to feel awesome

Stop eating these foods.  Especially if your joints bother you.

Weekend Workout
Get Primal!!  Get Crawling!!
Bear Crawls 50 ft
Bodyweight Rows, Prisoner Squats 10
Dog Crawls 50 ft
Rows, Squats 15
Crab Walks 50 ft
Rows, Squats 20
Spiderman/Tiger Crawls 50 ft
Rows, Squats 15
Ape Crawls 50 ft
Rows Squats 10

Repeat as many times as you want.  3-4 is a good place to start.

Finish it off with a 3 round mini circuit of 15 reps per exercise for a little “cardio”  Finish as fast as you can.

Mountain Jumpers (15 each leg, total of 30)
Pushups
Ice skaters (15 each leg, total of 30)
Burpee


Motivational Monday

 

How far are you willing to go for success?

“when you want to succeed as much as you want to breathe, then you’ll be successful”

Great message for life

Don’t ever give up!!


Fitness Friday

Two things I always say, “you can’t out train a bad diet,” and “the scale sucks.”
With that in mind, a few diet articles, and one about staying away from the scale. 

Enjoy

Pre-workout advice.  I recently started drinking green tea so I have #10 down.  Ive usually done #11

Making dieting easier.   There’s a lot of info out there, maybe this will help simplify it a little. 
http://www.t-nation.com/free_online_article/most_recent/best_ways_to_make_dieting_easier

Are you not seeing the results you should be, or think you should be.  These could be why
http://jasonferruggia.com/12-reasons-youre-not-losing-fat/

Again, stay away from the scale, it’ll only drive you crazy
http://www.girlsgonestrong.com/dont-be-a-sucker-5-ways-to-measure-progress-without-the-scale/

Weekend Workout
After a solid dynamic warm-up, one in which you get the muscles warmed up and joints loose, give this workout a shot.  (hit up the link to an old article that highlights dynamic warmup)

10 Burpee
15 TRX Sprinter Starts per leg (Sprinter Start)
10 TRX Row
10 T-Push-ups
20 Prisoner Squats
Repeat cycle 3x

Tabata 20 sec of work followed by 10 sec rest for 8 total rounds
Alternate between:

Ice Skaters
Plank

Stay Active, Move more, Perform your best!!