Meal of the Week for 02 Feb 09

Homemade 53lb Sandbag

There are thousands of fitness tools and exercise equipment available for all types of training. Most of the equipment available is super high quality with a price to match. So for people on a budget that do not care about name brands or fancy gizmos, there are dozens of ways that you can make homemade training tools that can provide you with excellent training without breaking the bank. Today, I made a 53lb sandbag full of dirt and rocks. I taped it up and made a handle and it was workout time. I did a circuit of sandbag 1 arm deadlifts, two arm cleans, 1 arm overhead presses, 1 arm rows, shouldering, and windmills. What is the advantage of using odd objects such as a sand bag? You don't have smooth surfaces to grab on to or balanced weight so you get alot of forearm and grip work as well as core stabilization in every move. These objects like sandbags challenge you in a total body manner with every exercise. Check it out:

One arm bent rows

One arm overhead press

Sandbag Shouldering

Sandbag Windmill

Sandbag 1 arm Deadlifts and Shrugs

Sandbag Cleans

Dangers of High Fructose Corn Syrup

High Fructose Corn Syrup (HFCS) is bad stuff. It's found in almost all types of processed foods and drinks. There are ads and commercials on TV now that say that HFCS is great stuff - but not so my friends. This stuff has a list of bad things that it does to you a mile long.

Here's a list of only some of the problems caused by high fructose corn syrup:

- Increased bad bad cholesterol

- Increased risk of heart disease

- Increased osteoporosis risk

- Increased risk of diabetes

- Elevated insulin levels

- Accelerated aging

- Copper, which can cause increased bone fragility, anemia, ischemic heart disease and defective connective tissue.

As far as fat loss and weight loss are concerned, HFCS is an enemy of fat loss. It contributes to obesity and metabolic syndrome in a big way. Because fructose does not stimulate insulin secretion from pancreatic cells, the consumption of foods and beverages containing fructose produces smaller postprandial insulin excursions than does consumption of glucose-containing carbohydrate. Because leptin production is regulated by insulin responses to meals, fructose consumption also reduces circulating leptin concentrations. The combined effects of lowered circulating leptin and insulin in individuals who consume diets that are high in dietary fructose could therefore increase the likelihood of weight gain and its associated metabolic sequelae.

So the bottom line is that HFCS is bad for you, no matter what the big money people try to sell you with their ads and commercials. Read your labels. If you see HFCS, put it back on the shelf and keep looking for something better that doesn't have it. If you are trying to get in shape and lose bodyfat, HFCS will not help but only hurt your efforts. Don't drink the kool-aid, literally, because it's also laden with HFCS. Try to eliminate it from your diet and you will be much healthier and lose more fat.

Here are a few articles that go into depth about why HFCS is bad for you.

http://www.ajcn.org/cgi/content/full/76/5/911

http://www.westonaprice.org/modernfood/highfructose.html

http://www.diabeteshealth.com/read/2008/08/20/4274.html

How To Lose Weight Fast Without Spending Endless Hours Exercising - Warp Speed Fat Loss Review

First off, Warp Speed Fat Loss is a very cool concept. The idea that you have in your hands the exact step by step rapid weight loss blueprint that can help you lose 8lbs in the first week and up to 21lbs in just 28 days is very exciting.

Warp Speed Fat Loss is broken up into two main parts - diet and training. The good thing is you can be a complete idiot in both areas and still lose as boatload of weight since everything is laid out for you.

In regards to the diet. It is put together by nutritionist and fat loss master Mike Roussell. Mike has created a ton of different “diet levels” so all you need to do is 1. Know your body weight and 2. Print out the 28 day diet plan for that body weight. If you don’t like the foods Mike picked out that is okay as he made some really easy to follow videos that show you how to add your favorite foods to his diets.

The training part of Warp Speed Fat Loss isn’t a walk in the park; but if anyone told you that you could lose 20lbs of fat in just 4 weeks without a solid exercise program they’d be telling you lies. It isn’t like you have to spend your whole day in the gym either as each of the workouts are over in less than 57 minutes.

The Warp Speed Fat Loss program has already given hundreds of people results were nothing short of phenomenal. If you are looking for a brain dead simple guaranteed way to lose weight fast then definitely check out Warp Speed Fat Loss.
You can pick up your copy at http://tinyurl.com/3lhet5



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Almonds and Almond Meal

Almond meal is a great way to add good fats to your meal plan without having to munch on handfuls of nuts. You can add almond meal to just about anything even when baking foods. It has a mild flavor and is basically just ground up, powdered almonds. I use it in oatmeal, cereal, salads and just about everything else. When you combine this with fish oil, flaxseed meal and extra virgin olive oil, your good fat intake is pretty much covered.

One teeny ounce of almonds contains 12 percent of your daily allowance of protein. And absolutely no cholesterol, of course. You'll also get 35 percent of your daily allowance of vitamin E, that valuable antioxidant with so many cancer-fighting qualities. And most of the fat in almonds is monounsaturated, also known as the "good" fat.

This little nut is also loaded with minerals like magnesium, phosphorus and zinc, as well as lots of healthy fiber. And don't forget calcium and folic acid - they're in there too!
When you get right down to the details, it's no wonder so may people go nuts for almonds!

20-25 almonds (approximately one ounce) contain as much calcium as 1/4 cup of milk, a valuable tool in preventing osteoporosis.

Almonds are the best whole food source of vitamin E, in the form of alpha-tocopherol, which may help prevent cancer.

If you're pregnant, or thinking about it, almonds are a great source of the folic acid you need!

Almonds contain more magnesium than oatmeal or even spinach. Are you listening, Popeye?

Build strong bones and teeth with the phosphorus in almonds.

Almonds are among the earliest cultivated foods in history.
Almonds are thought to have originated in China and Central Asia.
Explorers brought almonds back with them, and before long almond trees flourished.
Almonds, like most nuts, were thought to have too much fat to be a healthy snack.
But research has debunked that belief as an old myth.
One study showed that three ounces of almonds a day actually lowered a person's cholesterol by 14 percent.
Munching on almonds helps people feel satisfied and less inclined to overeat at dinner!
Ninety percent of the fat in almonds is unsaturated fat, and frequent consumption, as a result, could help lower blood cholesterol levels.
Of course, since almonds are a plant based food, they contain no cholesterol.
Almonds are loaded with protein, fiber, calcium, magnesium, potassium, vitamin E and other antioxidants and phytochemicals.
Almonds have been shown to promote good health, especially when they are part of a healthful diet consisting of fruits, vegetables, and low fat whole grain products.
According to one study, almonds are a well balanced food.
They contain the right kind of fats-monounsaturated and some polyunsaturated, so they help lower low-density lipoprotein (LDL), the bad cholesterol, while not touching the high-density, or good cholesterol levels.
The folic acid in almonds is believed to help lower levels of homocystein, the amino acid that is thought to contribute to the buildup of fatty plaque in the arteries.
And studies have shown links between nut (especially almond) consumption and lower risk of cancer, diabetes, Alzheimer's disease, and other chronic illnesses.
In a nutshell, almonds are an excellent source of fiber, vitamin E, zinc, selenium, copper, potassium, phosphorus, biotin, riboflavin, niacin and iron.
Almonds are the most nutritious of all nuts.

Cold Night Leg Workout in the Living Room

Tonight, it was really cold out. And that means that my unheated studio is really cold. So being the "cold wuss" that I am ( a title painfully earned by suffering cold weather injuries, while conducting surveillance operations, on the East German Border, back in the day), I decided to do my leg workout in my living room. I grabbed my two 45lb kettlebells and commenced a workout while watching TV. I did a circuit of bodyweight single leg step ups, followed by kettlebell single leg step ups, then did side lunges with one 45lb kettlebell, followed by bodyweight and kettlebell calf raises, finishing with bodyweight squats. Yes, my quads and glutes are already feeling the effects. My form wasn't perfect on each rep. I tried to continually adjust as I went along. I was going to use the cold as an excuse not to workout but I knew I was only cheating myself, so I improvised, adapted and overcame the obstacle. Always do something, no matter how small or brief. Something is always better than nothing. Even if you are tired and short on time, you can always knock out a set or two of something. That little bit that you do will always help rather than submitting to the catabolic monster waiting to feed on your hard earned lean tissue.

Bodyweight Single Leg Step Ups

Kettlebell Single Leg Step Ups

Kettlebell Side Lunges

Kettlebell Calf Raises

Bodyweight Squats

AJ's Saga of Strength & Conditioning

As Ryan is enduring the rigors of Ranger School, AJ has begun his saga of strength & conditioning. AJ is one of my newer clients. He is an Infantry Captain, preparing for the Special Forces Assessment & Selection Course. Today, he completed his first Tabata Drill Session. He completed the standard 20 minute tabata drill using burpees with pushups, mountain climbers, run in place with high knees and the side straddle hop (jumping jacks). Then we went outside and he completed a second tabata drill with tethered sprints, tire jumps with pushups, the tire smash with 16lb sledgehammer and lateral jump. He did an outstanding job and completed a very tough workout.

Tire Jump with Pushup

SledgeHammer Tire Drill

Lateral Jump

Skillet-Roasted Strip Steaks with Pebre Sauce & Avocado

AJ recommended this recipe and web site. He tried this meal and said it was good.

Check out this site: http://www.eatingwell.com/recipes/

Skillet-Roasted Strip Steaks with Pebre Sauce & Avocado
Makes 4 servings

Ingredients
Pebre sauce½ cup finely chopped sweet onion, such as Vidalia or Walla Walla1 medium-large tomato, seeded and diced⅓ cup chopped fresh cilantro2 tablespoons minced jalapeño or serrano pepper 2 tablespoons red-wine or cider vinegar1 clove garlic, minced¼ teaspoon kosher salt Steak¾ teaspoon paprika¾ teaspoon ground cumin¾ teaspoon dried oregano¾ teaspoon kosher salt, divided½ teaspoon ground pepper 2 8- to 10-ounce New York strip (top loin) steaks, trimmed 2 teaspoons canola oil2 avocados, pitted and peeled
Skillet-Roasted Strip Steaks with Pebre Sauce & Avocado Ingredients Cont.

Skillet-Roasted Strip Steaks with Pebre Sauce & Avocado Instructions
1. To prepare Pebre Sauce: Place onion in a medium bowl, cover with ice water and let soak for 10 to 20 minutes. Drain. Combine the onion, tomato, cilantro, jalapeño (or serrano), vinegar, garlic and 1/4 teaspoon salt in a medium bowl.2. Preheat oven to 325°F.3. To prepare steak: Mix paprika, cumin, oregano, 1/2 teaspoon salt and pepper in a small bowl. Rub the spice mixture evenly over both sides of steaks. 4. Heat oil in a large ovenproof skillet, such as cast iron, over medium-high. Add the steaks and cook just until browned, 1 to 2 minutes per side. Transfer the pan to the oven and roast the steaks 5 to 7 minutes for medium-rare, depending on thickness. Transfer to a clean cutting board. Tent with foil and let rest for 5 minutes. 5. Meanwhile, mash avocados with the remaining 1/4 teaspoon salt in a small bowl. 6. Carve the steak into thin slices. Serve with the avocado and Pebre Sauce.

Skillet-Roasted Strip Steaks with Pebre Sauce & Avocado Instructions Cont.

Skillet-Roasted Strip Steaks with Pebre Sauce & Avocado Tips
The Pebre Sauce will keep, covered, in the refrigerator for up to 2 days. Bring to room temperature before serving.
Skillet-Roasted Strip Steaks with Pebre Sauce & Avocado Tips Cont.

Skillet-Roasted Strip Steaks with Pebre Sauce & Avocado Nutrition Information
Per serving: 344 calories; 23 g fat (4 g sat, 13 g mono); 49 mg cholesterol; 13 g carbohydrate; 25 g protein; 8 g fiber; 337 mg sodium; 899 mg potassium. Nutrition bonus: Zinc (33% daily value), Vitamin C (30% dv), Potassium (26% dv), Folate (25% dv).0 Carbohydrate ServingsExchanges: 3 lean meat, 3 fat
Skillet-Roasted Strip Steaks with Pebre Sauce & Avocado Nutrition Information Cont.

Pebre sauce½ cup finely chopped sweet onion, such as Vidalia or Walla Walla1 medium-large tomato, seeded and diced⅓ cup chopped fresh cilantro2 tablespoons minced jalapeño or serrano pepper 2 tablespoons red-wine or cider vinegar1 clove garlic, minced¼ teaspoon kosher saltSteak¾ teaspoon paprika¾ teaspoon ground cumin¾ teaspoon dried oregano¾ teaspoon kosher salt, divided½ teaspoon ground pepper 2 8- to 10-ounce New York strip (top loin) steaks, trimmed 2 teaspoons canola oil2 avocados, pitted and peeled

1. To prepare Pebre Sauce: Place onion in a medium bowl, cover with ice water and let soak for 10 to 20 minutes. Drain. Combine the onion, tomato, cilantro, jalapeño (or serrano), vinegar, garlic and 1/4 teaspoon salt in a medium bowl.2. Preheat oven to 325°F.3. To prepare steak: Mix paprika, cumin, oregano, 1/2 teaspoon salt and pepper in a small bowl. Rub the spice mixture evenly over both sides of steaks. 4. Heat oil in a large ovenproof skillet, such as cast iron, over medium-high. Add the steaks and cook just until browned, 1 to 2 minutes per side. Transfer the pan to the oven and roast the steaks 5 to 7 minutes for medium-rare, depending on thickness. Transfer to a clean cutting board. Tent with foil and let rest for 5 minutes. 5. Meanwhile, mash avocados with the remaining 1/4 teaspoon salt in a small bowl. 6. Carve the steak into thin slices. Serve with the avocado and Pebre Sauce.

The Pebre Sauce will keep, covered, in the refrigerator for up to 2 days. Bring to room temperature before serving.

Per serving: 344 calories; 23 g fat (4 g sat, 13 g mono); 49 mg cholesterol; 13 g carbohydrate; 25 g protein; 8 g fiber; 337 mg sodium; 899 mg potassium. Nutrition bonus: Zinc (33% daily value), Vitamin C (30% dv), Potassium (26% dv), Folate (25% dv).0 Carbohydrate ServingsExchanges: 3 lean meat, 3 fat

New Modified Plank Record

Standings for the modified plank:

Shelley: 2 Minutes

Megan: 3 Minutes

Ryan: 3:30 Minutes

AJ: 4:40 Minutes

A new record was set today at the home studio by AJ. He completed 4:40 Minutes on the modified plank. Great Job AJ !!

The Cooler Bag

The cooler bag is a versatile bag that allows you to have all of your essential meals at your finger tips while at work, traveling, or going to school. It eliminates the excuse of being too busy to have good foods available and allows you to excel on your fat loss program, no matter what your schedule entails. You have to figure out how you can do it, instead of coming up with reasons why you can't do it.

Quick Leg Workout

Today's workout was done late. I didn't feel like working out but I felt guilty so I did something despite my lack of motivation. It was quick but brutal. It's always better to do something rather than nothing.

Martial Art Warmup

Bulgarian Split Squats

Squats with the Kettlebell

More Kicks on the bag

Reverse Lunges & Jumping Lunges

Mom's Parfait

OK, so everyone is telling me that my meals of the week contain some good ingredients and probably taste good but they look like animal vomit. So I decided to use some of Mom's recipes that are pretty and delightful and don't look like animal expulsion. This parfait is a favorite back home. My Mom makes this dish almost daily for the crew.

This is the recipe:
Name of Dish: Anytime of the Day Parfait
1/2 chopped apple, 1/2 cup chopped peaches, 20 chopped prunes, 1/2 cup chopped dates, 1 chopped kiwi, 25 red grapes (halved), 1 cup organic, lowfat, vanilla yogurt, 1 cup granola cereal with flaxseed, 1 tbspn flaxseed meal, 1 tbspn pumpkin seeds, 1 tbspn almond meal, 1 cup cottage cheese with pineapple, sprinkle of cinnamon and nutmeg.

This is full of good fibrous carbs from the fruit, good fats from the flaxseed, almond meal and pumpkin seeds and good protein from the cottage cheese. It is heavy in carbs so it would be good for post workout and breakfast. I wouldn't recommend it for late night. It has lots of anti-oxidents and vitamins & minerals. Overall, it's a very healthy dish and is good for variety with a sweet taste.

Meal of the Week 12 Jan 09

Shoulders and ABs

It's time to get back in the groove after the holidays. Get your plan together and start making it happen. The longer you wait, the worse it will be. Don't put it off. Take action now !!!

Today's workout consisted of Heavy DB shoulder press, DB side lateral raise, DB front raises, KB 1 arm clean to overhead press(my form sucked because my shoulder hurts and I couldn't get the clean snap right), and I finished with some power wheel rollouts. So despite my shoulder injury, I was able to pull off a pretty hard shoulder workout.

AB Rollouts on the powerwheel

Kettlebell 1 arm cleans to overhead press

Meal of the Week 05 JAN 09

The Benefits of Hemp Seed Oil

I have to give credit for this educational nutrition discovery to my client Allison. She educated me on another natural organic health food that is super good for you. Honestly, I am shocked that I wasn't tracking on this because it is that good. It shows me that I still have much to learn. But I am so proud of Allison for having the dedication and motivation to do research on her own. I am also very pleased that she shared her discovery with me so that I can pass it on to you.
I have had several clients tell me stuff that I didn't know and I think it is great. So Don't be afraid to research stuff on your own and please share it with me so we can discuss it. Just because I am the trainer and you are the client, doesn't mean that you can't teach me something. I will always listen, so if you find something please bring it to me.

Hemp Seed Oil

Seeds of the plant cannabis sativa, hemp seed, contain all the essential amino acids and essential fatty acids necessary to maintain healthy human life. No other single plant source has the essential amino acids in such an easily digestible form, nor has the essential fatty acids in as perfect a ratio to meet human nutritional needs.

Hemp oil, a natural product of the hemp plant, is a safe and flavorful way to give your body the nutrients it needs to perform at its best! Rich in vitamin E and Omega fatty acids, hemp oil is a perfectly balanced combination of vitamins, minerals and antioxidants needed to maintain optimal heart and joint health. It is especially recommended for those suffering from heart disease and arthritis since it decreases the incidence of blood clots and reduces inflammation in the joints.

Hemp oil is full of natural enzymes and acids that our body needs, but can't produce on its own and can't metabolize from the foods we eat. Unlike many of the traditional cooking and dressing oils we use, hemp seed oil is cholesterol free and is a great source of protein.

Virtually anywhere you use regular cooking or dressing oil, you can use hemp oil! Its warm, nutty flavor and light texture is a perfect complement to salad dressings, pasta sauces, vegetable stir-fry.

There are many different Hemp health food products. A couple of notable ones are:

Pure Hemp Protein Powder: Protein Powder that is made from hemp is a wonderful alternative, it has a yummy nutty flavor. We like to add it to our natural salad dressings to make them creamy or hemp butter tastes so good you can eat it straight from the jar. It also tastes good in protein shakes, smoothies, and with green drinks. Pure Hemp Protein Powder is actually a whole food protein powder. It is very rich in complete protein and beneficial branch chain amino acids. It also has a good balance of Omega 6 and Omega 3 Essential Fatty Acids (EFAs). When adding Hemp Protein powder to your diet you also increase your healthy dietary fiber.

Hemp Seed Oil: Research has proven that we need good fats in our bodies and that low fat diets do more damage than good. High quality organic hemp seeds provide one of the best types of Omega 3/6/9 essential fatty acids. One product thatl is exceptional is Nature's Way EFAGold. You will find it is the highest quality hemp seed oil, and nature's richest botanical source of the Omega Essential Oils in a cold pressed, unrefined and hexane-free product. 90% Total EFAs: 18% Omega-3 - Linolenic Acid, 60% Omega-6 - Linoleic Acid, 12% Omega-9 - Gamma-Linoleic Acid (Harder to Find).

Hemp Seed Bread: There are all types of recipes for really healthy Hemp seed bread. I am not a bread fan but this stuff is good. Here is one good one. Crunchy Hemp Protein BreadMakes: 1 loafPrep Time: 10 min + rising time, Cook Time: 30 min, Ingredients:1 1/2 Cups Hemp Protein Powder, 1/2 Cup Shelled Hemp Seed, 1Tbsp Hemp Seed Oil, 1 Cup Rye Flour, 1/4 Cup millet, 2 Cups Quinoa Flour, 2 Eggs, 1 1/3 Cup Soy milk or Hemp Milk, 2 Tbsp Honey, 3 Tbsp Italian Spices(Marjarom, Thyme, Rosemary), 1 tsp Celtic Sea Salt, 2 1/2 tsp yeast, 5 cloves garlic (optional). Directions: Preheat oven to 350 F. Grease a flat cookie sheet.
Mix all ingredients together, shape loaf on cookie sheet, let rise, then bake at 350 until golden brown and the scent drives you to bliss. Enjoy!This wonderfully rich protein bread fills the air with wonderful italian spices when baked. The attractive green millet-studded loaf owes it's crunch to the millet seeds and it's protein to the bounty of eggs, quinoa flour, and hemp protein powder. Serve with a great dipping sauce of Hemp Seed Oil and balsamic vinegar. Makes a great snack bread with Goat cheese, tomato, and avocado on top!
(milk free, lactose free, high fiber, high protein)

So, for another addition to your nutritional arsenal, that is a great source of protein and good fats, consider using Organic Hemp Seed in all of its different, good forms.

Disclaimer - no, I am not referencing Hemp in any narcotic way whatsoever. Hehehehe

Another Friday Chest, Back and Tricep Workout

"Consistency with variety" is a phrase that I use with clients to describe my program. You need some type of plan to stay structured and focused but your routine can have many variables. Many times, I have to modify my original workout due to my old carcass being injured (happens alot in my old age, well ok, always happened). I have learned that you must listen to your body, not necessarily your mind, when it comes to your exercise plan. Some days you feel strong and you have your mojo going on, so you rock out an exceptional workout. Some days you feel like 12 pounds of camel dung in a 3 pound bag and you don't want to work out, or you force yourself to do a little. I believe that something is always better than nothing, both physically and mentally. Today, I felt like someone threw down the chicken bones on me and cast a "you are a giant vegetable" spell, on my old ass. So I did something rather than nothing. This is what I pulled off in my less than optimal state.

Side Kicks on the bag

Bench Press 225lbs x 10 reps

Pushups on Perfect pushup bars

Close Grip and wide grip pullup

Stability Ball Rollout with pushup and jacknife

Phoenix Bar 1 leg Pushups

Chest, back and tricep superset on the rings

Ryan's Strength & Conditioning Saga Continues

Ryan came by for another torture session before returning to complete the mountain phase of Ranger School. He completed an outdoor Total Body Tabata Drill using bodyweight exercises, sledgehammer, stone and tire. Simple drills without fancy equipment are just as effective as the zillion dollar gym gizmos. These drills work the entire body and are an intense cardio workout at the same time. Great for fat burning and total body conditioning. Good luck to Ryan in his quest to earn the coveted Ranger Tab.

Sledgehammer warm up

Burpee with pushup

1 Arm Tire Throw

Stone Clean to Overhead press

Tire Throw to Jump

Stone Bent Over Row

Overhead Tire Reverse Lunge

Squat Side Shuffle Squat

Flutter Kicks with Stone Hold