Monday's Workout

Today was a good weather day so I did a outdoor / indoor workout consisting of heavy bag warmup, powerwheel rollouts, standing dumbbell overhead press, kettlebell clean to overhead press, sandbag calf raises, and sandbag squat to overhead press. Workout was quick, basic and total body. Sandbags are a great inexpensive tool that can be used for a million exercises. When the weather is good, try to get outside and think outside the box. Workouts don't need to be long and slow to be effective. Quick, high intensity basic drills can be super effective and great for when you are busy. Something is almost always better than nothing.

Martial Art Warmup

Powerwheel rollouts for my fat belly

Standing Dumbbell Overhead Press with arm curls

Kettlebell Clean, squat to overhead press

Sandbag Calf Raises

Sandbag Squat to Overhead Press

Avocados for good fat intake

Avocado Nutrition Structure/Function Statements

• One medium, 200-gram avocado contains:
o Calories - 322
o Fat - 30 g
o Carbohydrates - 7 g
o Protein - 4g

1. Avocados contain 81 micrograms of the carotenoid lutein, which some studies suggest may help maintain healthy eyes.

2. Avocados are included in Fruits & Veggies-More Matters™ consumer educational program to promote increased consumption of fruits and vegetables for good health.

3. Avocados contribute nearly 20 vitamins, minerals and beneficial plant compounds that can contribute to the nutrient quality of your diet.

4. Avocados, due to their mono and polyunsaturated fat content, are a healthy substitution for foods rich in saturated fat.

5. One-fifth of a medium avocado (1 oz) has 50 calories and contributes nearly 20 vitamins and minerals making it a good nutrient choice.

6. Avocados contain 76 milligrams beta-sitosterol in a 3-oz serving of avocado. Beta-sitosterol is a natural plant sterol which may help maintain healthy cholesterol levels.

Once avoided because of its high fat content, the avocado is getting another look from nutritionists because the fat it contains is the good monounsaturated variety, which can help lower cholesterol. Avocados are nutrition powerhouses containing more than 20 vitamins and minerals, including high levels of potassium, folate, and fiber. The avocado's high levels of potassium - more than in a banana - can help reduce the risk of high blood pressure, heart disease or stroke. The folate also helps lower the risk of heart attacks, making the avocado a very heart-friendly food!

Fat Loss Honor Roll & Client Achievements

Fat Loss Honor Roll 01 May 09

Ryan & Russ both raised their bench press to 225lbs during the same workout. They did some killer workouts this week. We'll have to get Russ and AJ together now to continue the saga that Ryan began.

Latonya raised her bench press to 135lbs and did partial reps with 140lbs. She also lost 2.1 % body fat and 3/4ths of an inch off her waist.

Everyone has been doing killer workouts. When you train hard and eat right, it is possible to gain muscle and lose fat at the same time.


FAT LOSS HONOR ROLL AND CLIENT ACHIEVEMENTS 08 MAY 09

Leah lost 2.3 % body fat and 1 ¾ inch off of her waist while raising her bench press from 130lbs to 135lbs

Levonne raised her bench press from 110lbs to 115lbs

Haley increased her shrug machine deadlift from 180lbs to 205lbs

Russ increased his shrug machine deadlift from 360lbs to 450lbs