A few posts back I talked about the Crossfit Cindy Workout. Well tonight I gave it a try! Here’s what I did for my cycle:
10 push-ups
10 pull ups (using resistance bands)
10 body weight squats
Make it through each once and this counts as a full cycle. Past that I kept things simple and just repeated the cycle for 20 minutes. If numbers of cycles, beating your own time, etc., motivates you then by all means, check out Formosa’s post. Otherwise I can say that doing this continuous for 20 minutes does get your heart rate up. I was able to maintain 10 pull-ups and 10 squats for 20 minutes — the squats got dicey near the end but I did it. The push-ups, however, fell apart at about the eight minute mark and I had to go to my knees.
This one is simple enough that I found myself asking: Why didn’t I think of that? I think I’ll try to add this to my weekly rotation. I’ve found that the older I get the harder it is to motivate myself to exercise. One way I do get motivated is to not do the same thing more than once-per-week.
Author: Michael Arnone
Source: articlemarketer.com
You are what you eat. Fat is bad. Fatty foods make you fat.
We are constantly, incredible key chain
, inundated with messages like the ones above. But the simple truth of the matter is this: Fats are an essential part of a nutritious, well balanced diet. I will say it again: Fats are an essential part of a nutritious, well balanced diet. First, we should distinguish between dietary fats and body fat. Dietary fats, as the name implies, simply refer to the fats in the food we eat.
The fat we take in does not automatically become body fat. Before we go any further, keep in mind that we do need some body fat. Stored fat helps maintain body temperature and protects vital organs from injury. For most of us, it is the excess the body fat that we worry about when we look in the mirror. This is the result of consuming more calories than you burn.
Calories are energy.
You need them to fuel your body. But when you consume too many, incredible key chain
, calories (in any form) your body has an ingenious, incredible, incredible key chain
, key chain
, way of storing those extra calories (energy) for when you may need them later – fat. Body fat is essentially your body’s strategic energy reserve. That is all fat is: a source of concentrated energy,, incredible key chain
, nothing more.
Back to dietary fat.
One more time: Fats are an essential part of a nutritious, well balanced diet. Dietary fat aids in the absorption and transport of the fat-soluble vitamins (A, D, E and K) and other fat-soluble nutrients. Plus, fat improves the mouth feel of food and makes it taste better. (No surprise there.) Finally, fat provides a sense of satiety (or fullness) that helps us moderate how much, incredible key chain
, food we eat at one time. Your body needs two essential fatty acids. (Essential meaning the body cannot produce it on its own.)
The omega 3 fat alpha-linolenic, incredible key chain
, acid, and the omega 6 fat linoleic acid.
Both are necessary and some would say critical for a wide variety of important physiological processes. So why all the bad press for fat? If dietary fat does not automatically make you fat, can I stop worrying about my fat intake? Not quite. As noted, Fat at is an incredibly efficient energy source.
Remember, energy = calories.
And one gram (g) of fat supplies nine calories, incredible key chain
, . Carbohydrates and protein provide just 4 calories per gram (g). Hence, more dietary fat equals more calories. This may be how, incredible key chain
, dietary fat got its bad name. But it is important to distinguish between different kinds of fat. Important, and sometimes confusing. There are essentially four kinds of fat. Some healthy, some not so much. First, the bad fats.
TRANS FATS
(also known as hydrogenated fats) the baddest of the bunch, Trans Fats are associated with an increased risk for heart disease. While very small amounts of trans fats occur naturally in some meat and dairy products, the majority of trans fat we consume (about 80%) is produced through an industrial chemical process called hydrogenation. (Sounds appetizing, no?)
Simply put, hydrogenation adds hydrogen to various places in the fatty acid chain. Technically, the hydrogenation process is incomplete – but the molecular structure of the fatty acids is transformed from the fats natural configuration, incredible key chain
, to an unnatural trans-configuration.
These trans fats, incredible key chain
, appeal to food manufacturers because once fat has undergone this partial hydrogenation, it becomes a solid, spreadable fat with an increased shelf life. Thus these pernicious trans fats show up in a wide variety of everyday processed foods, everything from the obvious suspects such as margarine, shortening, and potato chips, to less obvious culprits like baked goods – breads,, incredible, incredible key chain
, key chain
, muffins, cookies, chips, even non-dairy creamers and candy.
Always check ingredient labels for any hydrogenated or partially hydrogenated oils. Fortunately manufactures are now including trans fat information on nutrition labels, but stay vigilante. And stay away from Trans Fats. Your heart will thank you.
Still not convinced?
In addition to increased risk for heart disease, high cholesterol and high triglycerides, continuing studies are linking trans fats to breast cancer, diabetes, birth defects, THE OTHER FATS – The remaining three fats occur naturally. While all are better than trans fats, not all fats are created equal: two have beneficial effects, but one can, incredible key chain
, be harmful.
With names that do not exactly trip off the tongue – Saturated Fats, Monounsaturated Fats, and Polyunsaturated Fats – hard to tell which ones are better for you. Here is what you need to know: The Saturated Fats: That stick of butter on the picnic table, incredible key chain
, next to the corn on the cob? Chock full of saturated fats. Saturated fats are typically solid at room temperature. Others sources of saturated fat include coconut and palm oil, red meat, poultry, and lard.
Though less harmful than trans fats, these fats are the worst of the remaining three: Indeed, high dietary intake of saturated fat is associated with elevated cholesterol levels and an increased risk for heart disease. In addition, saturated fat can cause an inflammatory response that impairs the ability of the arteries to deliver blood to tissues and organs throughout the body. Consume this fat sparingly. The, incredible key chain
, Monounsaturated Fats: Better for you than the saturated fats.
Monounsaturated, incredible key chain
, fats are typically liquid at room temperature, but solidify when refrigerated. Sources of monounsaturated fat include olive oil, canola oil, peanut oil, and avocados. Historically, monounsaturated fats, especially olive oil, were the most prevalent fats in the diets of people living in the Mediterranean and may be partly responsible for the low rates of many degenerative diseases such as cancer,, incredible key chain
, diabetes, and heart disease seen in this region.
Extra virgin olive oil is delicious and good for you. But do not overdo it. Try measuring out a tablespoon, mixing in some rosemary and crushed garlic, and using it to dip your favorite bread. The Polyunsaturated Fats: Polyunsaturated fats are liquid at room temperature and remain in liquid form when refrigerated or frozen. The two essential fatty acids – linoleic acid and alpha-linolenic acid, are polyunsaturated fatty acids.
They are both key to good health, but their intake needs to be carefully balanced. Unfortunately in the U.S., intake of polyunsaturated fats is highly unbalanced. While many people consume excess polyunsaturated fat, (it is common in processed and fast food) they do not get enough of the two essential building blocks linoleic and linolenic acid. Worse, even those who do consume enough of the omega, incredible key chain
, 6 building block (linoleic acid) do not, incredible key chain
, consume nearly enough of the omega 3 building block (linolenic, incredible key chain
, acid).
The good news:
with a little care, you can easily increase your omega 3 intake. Best food sources of omega 3s include flax seeds, hemp seeds, pumpkin seeds, sunflower seeds, sesame seeds, walnuts and wild-caught, incredible key chain
, fatty fish such as salmon. High dietary intake of omega 3 fats is associated with a decreased risk for heart disease, and may be beneficial in the, incredible key chain
, treatment of a variety of health conditions including the autoimmune diseases (for example, lupus and rheumatoid arthritis) due to omega 3’s anti inflammatory properties.
The bottom line?
When you go low-fat, be especially careful to maintain adequate intake of the omega 3 fatty acids. And go ahead, enjoy the salmon, roast some pumpkin seeds (but watch the added salt!) Your body will thank you. Fats are an essential part of a nutritious, well balanced diet. Just make sure you are getting the right ones.
Michael Arnone is the Tiger Fitness Ambassador for Tiger Fitness Los Angeles, the premier personal training company, fitness boot camp and fat loss experts in Los Angeles and Santa Monica. http://tigerfitnessla.com/
Fitness Anywhere, Inc, a growing sports and fitness company and creators of the TRX and TRX Suspension Training headquartered in San Francisco, is seeking a Senior Producer to produce, shoot and edit videos. This job will include managing all aspects of productions, from sizzle pieces, to viral pieces, to full-length DVDs, commercials, trailers and features on athletes. Our production team is a full service production company that produces product videos as well as marketing pieces. The production team works for Product Development as well as for the Marketing Team and accepts contract work for outside projects. This job will require a lot of hands on work, including shooting and editing things yourself. We are building our production team drastically over the course of the next 6 months and your talents must include managing editors, sound editors and all aspects of production on your own and under the supervision of the Executive Producers.
We are a four-year old, 60-person shop with an exciting array of products and marketing collateral. Fitness Anywhere is looking for a technically astute but creative individual to help us create video content. Videos will vary from 30-second web spots to new product promotions, product videos and training stories with professional athletes. We are looking for a jack-of-all-trades who will be one of our staples and most reliable, talented employees. We have consistent video editing and production needs with continuous project work in the Bay Area. This is a salaried position.
Responsibilities
• Coordinate and manage video shoots including location scouting, location prep, camera operation, lighting and audio set-up
• Edit, publish & deliver video content in it’s final state to web or final DVD product in coordination with the video department as requested by the client.
• Ability to edit, add motion graphics, hire & supervise different crew members during pre-, production, & post-production. Color correct and embellish content.
• Shape creative for series/episodes, work closely & collaborate with on-camera talent and multiple executive producers, shoot additional camera when necessary, be able to travel to remote locations with on-camera talent as needed
• Report to Executive Producers
Requirements
• Extensive shooting background with HD cameras such as the HVX200 and RED camera (or the desire to learn with the RED and new camera technology)
• Knowledge of lighting techniques for photo shoots and video shoots.
• Extensive editing background with Final Cut Pro
• High-end working knowledge of Motion or After Effects, DVD Studio Pro, Photoshop
• Strong project management skills and ability to juggle multiple projects with very rigorous deadlines
• Team-oriented, can-do attitude
• Long-term interest in building our side of the business.
• Must be willing to travel on short notice and work weekends.
• Ability to work on short deadlines
• Extreme organization and attention to detail.
• At least 2 years of Senior Producer background or equivalent work experience
HOW TO APPLY: Please send your resume to dcroan@fitnessanywhere.com with a link to your online reel or submit your reel on DVD to
Desmond Croan
Fitness Anywhere
1660 Pacific Ave
San Francisco, CA 94109.
This morning I ran 12.33 Kilometers and set myself a new Personal Distance Record I am so happy!!
I was really really nervous about this run because I didn’t know how I was going to do, or if I’d be able to finish, but I must say, I kicked this run’s BUTT!
I had a nice, slow time of 1 hour 24 minutes and 17 seconds. With more practice and training I plan to whittle that down to around 1 hour 10 minutes. I wasn’t aiming for a killer time today, I just wanted to maintain a steady pace and see what my body wanted and needed to do and I would speed up or slow down from there.
It was actually a fabulous run to be honest, I don’t know why, but the last three runs I’ve done have been sooo good! I just really enjoy them and I’m always grateful for every single step I get to take. Today was glorious, and regarding respiratory conditions, I could’ve kept going for another 5 or 6k’s, but the only thing stopping me was my sore, stiff legs. Towards the end they felt like they were fighting their way through quicksand.
Not to mention the pretty nasty knee pain I started to get
I ran out of water around the ninth Kilometer which sucked. It meant that for three kilometers I had to suffer thirst and watch my performance suffer. Next time I’ll be more careful to fill my pack with a lot more water for long, hot runs like today’s.
I feel like I can conquer ANYTHING in running now! It’s awesome to think that I was just 2.77k’s off having run 15 Kilometers. 15 Kilometers have always seemed waaay scary and an unreachable goal. Two months ago, had you asked me if I thought I could run that, I would’ve laughed in your face, but NOW, I can’t wait to accomplish that goal!!! It’s so exciting!
I probably could’ve run 15K’s today if it weren’t for my sore quads.
I feel so good knowing that I made it No problems, AT all. It couldn’t have been a better run. I now look forward to all the long runs I have in the future!
12k’s makes 5k’s seem like a walk in the park hahaha.
Friday night “Happy Hour” workout. Only three in attendance today, likely because of the cold. Inertia wasn’t much of a problem tonight, for which I’m grateful. Many Muay Thai elements at several stations around the dojang. Vigorous cardio, inventive use of weights for upper body strength training. Discovered a new world of pain involving resistance bands and squats.
Left psoas major muscle sore from previous workout, still stubbornly sore after. Left foot roundhouse kicks were lackluster due to poor rotation. Will need to stretch/massage that some more over the next few days. Turns out that’s a difficult muscle to stretch and is easier done in a ballistic fashion, not static.
As expected, I’m hitting the bags with sufficient power – not much to complain about re: explosive strength. However, my stamina and flexibility are nowhere close to where I want them to be. Will continue to work on those.
Could have probably pushed myself harder in this workout, but could and should are different animals. Maybe I’m putting just enough into it. Left the dojang pleasantly exerted, and thoroughly energized for work throughout the night.
Wednesday: 12/2/09 and we have 11 people show up. Big number again! Pam came back along with another newbie Melissa and the return of Cheryl. Maybe not the best time to start or return to JONESERCISE because tonight we are doing a bunch of burpees. Burpees…well they aren’t fun and never will be. We all hate them but they work!
Easy warm up of a 100 yard jog, 25 yards of long lunges and 25 yards of short lunges.
Next: 11 exercises, maximum amount of reps in 30 seconds. 2 cycles. The kicker is having to do 5 burpees between each exercise. Sure 5 burpees doesn’t sound like much. And 5 burpees just by themselves isn’t but hey they certainly do add up.
BB Curls – 5 Burpees
Pull ups – 5 Burpees
Tricep gold tband – 5 Burpees
DB incline press – 5 Burpees
Ab pullins on Slide Board – 5 Burpees
Plate Raises – 5 Burpees
Cross touch Push up – 5 Burpees
“T”: Supine Foot to Hand – 5 Burpees
Bag Pull Throughs – 5 Burpees
Windshield Wipers – 5 Burpees
Side steps on riser – 5 Burpees
Next: Shoulder Burns: 20 movements. 30 seconds each. Maximum reps.
Military Press
Small circles forward
Small circles backward
Pinches up
Pinches down
Shoulder Abduction
Wrist curls up
Wrist curls down
Wrist curls sideways
External/Internal rotation
Bent elbows front
Bent elbows overhead
Straight arm front palms down Swinging sideways
Straight arm front palms up Swinging sideways
Straight arm front palms down up and down
Straight arm front palms up – up and down
Push aways
Shoulder “Ys”
Shoulder “Ts”
Clap overhead
Immediately followed by 20 regular pushups…then 20 pushups with a pause on the bottom.
3 of us used “light weights”…2.5lb to 4 lb dumbbells…really fired up the shoulders!
Core stuff!
50 Crunches
50 Leg Raises
25 Side Plank Raises with a pause
50 Seated Lemon Squeezers
50 Seated Flutter kicks
50 Seated Hip ADD/ABD
50 Seated Leg Raises
Table 1 minute hold
Plank 1 minute hold
3 Leg Table 30 second hold each side
1 Leg Plank 30 second hold each side
The shoulder burn part of the video is sped up…funny little app.
