Tuesday Burn Out Challenge

-Burpee Burn Out (5-yard Lateral shuffle , 5 burpees) x 5 for time
- Battle Rope Interval, Jump Squat (Tabata style)
- Battle Rope Interval, Jump Lunge (Tabata style)
- Burpee Pull up (5 reps), push ups (10 reps) x 5 for time
- Arm & Ab Attack Challenge (Spiderman pushup & V-Up), 15, 10, 5 for time
- Kickboxing Burn Out (30 punches, 10 right leg roundkick, 30 punches, 10 left leg roundkick) for 3 minutes

Train Hard, Eat Right, Get your mind right, Be Inspired!

Eat Smart - Progressive Diet Goals

Eat Smart
A key to successful weight loss is not dieting but eating the right quality and quantity.

Pick one goal each week that you feel confident you can modify in your diet for years to come. Every week, record date of commitment by goal. Share your goal with those close to you and put a note of your goal on your refrigerator so you are more likely to succeed.

  
1. Eat smaller meals throughout the day

• Eat a snack during the time you are without food the longest during your waking hours
• Eat small meals every 2.5 or 4 hours throughout the day
• Plan 3 meals and 2 or 3 snacks distributed throughout the day, every 2.5 to 4 hours
• If eating less than 3 meals, eat an additional meal
• Introduce breakfast by drinking milk, fruit or vegetable juice
• Add an additional food to breakfast
• Eat cereal for bedtime snack instead of a high fat snack food
• Prepare extra for meals so leftovers are on hand
• Plan time for preparing a nutritious lunch or snack for hard to get away times
• Slightly decrease portion sizes of your largest meals

2. Eat more fiber

• Eat 100% whole wheat instead of white bread
• Add beans or steamed or raw vegetables to any meal
• Eat a green salad every day
• Eat fresh fruit for dessert or a snack
• Eat oatmeal or other higher fiber cereal for breakfast
• Stock up on frozen vegetables and fruits so they are always available
• Add raw spinach leaves to salad for more nutrients
• Add a vegetable to a meal: breakfast, lunch, or dinner
• Add vegetables to omelettes, pizza, sandwiches, stir frys, and other recipes
• If you find it hard to eat vegetables consider vegetable juice or gazpacho
• Purchase pre-cut veggies and salad mixes for convenience
• Eat 5 servings of fruits and vegetables daily; keep a tally of servings eaten

3. Eat healthy fat foods

• Substitute meat with fish high in omega-3 fatty acids
• Instead of spreading butter or margarine on bread, dip 100% whole wheat bread in the equivalent amount of olive oil
• Substitute other saturated fats for polyunsaturated fats or polyunsaturated fats for monounsaturated fats (See Fats Exchanges and Fat Comparisons)
• Eat ice milk, sherbet, or non-fat frozen yogurt instead of ice cream
• Choose lower fat salad dressings (low fat, no fat) or olive oil and lemon
• Substitute plain yogurt for sour cream
• Substitute plain yogurt for mayonnaise in your chicken or tuna salad
• Decrease sandwich spread or salad dressing by progressively adding plain yogurt
• Eat lower fat cuts of meat (See meat exchanges)
• Choose milk with lower fat (2%, 1%, 1/2%, Skim or non-fat)
• Choose lower fat cheese (mozorella, low fat cheese)
• Eat whole grain cereal with milk for bedtime snack instead of traditional snack food
• Plan to eat healthfully 6 days a week and only eat sweets and higher fat foods one day a week

4. Appetite control

• Eat a snack before lunch or dinner to reduce the tendency to overeat
• Keep a food journal of the quantities of all food eaten
• Rate appetite after each meal or snack: 1) Very Hungry, 2) Hungry, 3) Satisfied, 4) Full, 5) Very Full
•   Eat just until comfortable (rating of 3)
• Check your diet periodically using computer diet analysis software
• Weigh food and serve pre-determined portion before sitting down to eat
• Limit the number of times you eat out at restaurants
• Eat before being around processed snack foods (eg: party, shopping, etc.)
• Agree to do extra exercise if you eat more than you had planned using a caloric expenditure and calorie content database or table.

Post Fat Turkey Burner

Warm up with:

1 minute jog in place

50 Jumping Jacks

50 Butt Kicks

The workout:

 10 exercises – Complete each exercise in a circuit for 3 rounds.  Rest 1 minutes in between rounds.

50 Mountain Climbers

20 Push up jacks

30 High Knees

20 Spider Push up (Oblique knee push up)

15 Burpees

20 Floor switch kicks

30 Ice Skaters

30 Jumping Lunges (Split Jumps)

20 Butterfly sit ups

20 Plank Jacks

Fitness Tip: Yoga for Strength Training

Flexibility is an important component of a well-rounded fitness routine, especially for those who tend to gravitate towards strength training.   Adequate range of motion around the joints is imperative to perform loaded movement patterns safely and effectively using strength-training tools such as barbells and dumbbells. In addition to enhancing performance in the gym, incorporating movements into one’s workout routine that enhance joint stability and mobility will also address existing muscle imbalance and allow for greater ease and efficiency when performing activities of daily living (ADLs) outside of the gym. The following yoga poses focus on stretching the major muscle groups typically used when performing ADLs (calves, thighs, hip flexors, back, chest and shoulders) while enhancing mobility in the hips, ankles, shoulders and thoracic spine.

Incorporating these yoga poses into your workout regimen will help increase range of motion, as well as enhance stability and mobility.

Downward Facing Dog

Upward Facing Dog

Low Lunge

Lizard Pose 

No Lazy Labor Day

HITT Training for a quick Labor Day weekend.
Complete set of AMRAP exercise for a many rounds as possible before continuing to the next AMRAP.
Good luck, stay fit, and have fun!

Wednesday Workout: Dirty 30

10 Exercises - 30 reps each exercise.  Repeat circuit 3x.  Rest 1 minute before each set.May use either kettlebells or dumbbells.

1. Kettlebell swings
2. Weighted lunges
3. Plie squats + high pulls
4. Kettlebell single arm swings 
5. Single arm high pulls
6. Thrusters
7. Hang Cleans
8. Globlet squats
9. Speed skaters
10. Burpees

Fit Tip: Don't skip your meals

Don't Skip Your Meals!

When you skip your meals, your metabolism slows down and you're not burning calories like you should.  Your body thinks your starving, so when you eat again, your body stores more away as fat.  It's better to eat 6 smaller meals a day to fuel your metabolism, like a burning fire, the more you feed the fire with wood, the more it burns.