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Monday, March 26, 2012

Hunger Games Workout

Here is a neat way to change up your training with minimal equipment needed and many of you can be creative using pillows if you do not have mats.
You will want to get a piece of exercise tubing to cut up into 10 pieces about 3 feet long each and choose a tube with the stretch intensity which allows you to pull back like in archery, nothing too tense.

Warm up
Start the workout with your "forest escape" sequence.  This replicates the scenes where she runs through and has to veer from burning falling trees while going over and under obstacles.
Start off with 3 sets of 10 for each then increase the sets and reps until you can go for timed intervals.  Eventually you can superset this whole combo.

Tuck jump/side squat combo - Start with a tuck leap keeping chest high and leaping up to bring both knees up to your chest - not chest down to knees.  You may want to ensure you are on a mat or gym rubber floor surface to buffer the impact.  Start with a tuck leap then immediately step to the right side with your right foot and squat n duck to the right now tuck jump again then step to the left and squat n duck.  Repeat this combo, each tuck leap and squat motion are a rep.
If you have room you can move fwd.  Make sure to keep landings soft and controlled.

Single leg bounding - get 3 sheets of paper and cut them up into 12 squares, tape those down in a scattered line going forward a few meters going left and right helter skelter like a bunch of stones you would leap from one to the other.  For those of you limited in space can do these on the spot by just doing the bounding working for knee height and the hovering I mention below.  You want to leap from one obstacle to the other then back while working to get height, holding your weight in the air, control the leaps and landings so that you lift off one foot and land on the other then lift off that foot to and on the other, stick those landings and make sure the leap is spread out far enough to make you work but close enough to be doable.  Never have both feet on ground not even a touch....fight for the balance and control.  If you have access to boxes or steps and have room, set those up instead and challenge yourself.  Just make sure they are stable obstacles.  Work to gain strength over gravity so that you hover and soar from one leap to the next.  This works sure footing and conditions all the joints from hips down.  Set this up so you have slight to greater angle changes.  Work this for 5 mins.


Kix/Elbows/Sprint - Take a left front kick, then a right, now left elbow then a right and now sprint for 10 secs and repeat with the right starting this time, alternating left and then right elbow, now sprint for 10 mins like a cheetah is on your tail, take off with great torque.  Here you can also do directional changes after each sequence, try this for 10 sequences x 3, increase sets/reps or do timed intervals as you get better.  You can also use light ankle and hand weights for this to challenge yourself if you are a very experienced and fit exerciser.

Front roll archery - You need 10 pcs of band tubing type thing and a mat or 2.  One key thing about the front roll is that it is not done by placing your head on the ground, you want to tuck the head and learn to begin the roll from the back of your shoulders.  Working on that first with lots of padding is most helpful.  Once you learn to control this you can try this exercise out.  Keeping the 10 bands on one side of the end of the mat, start at the opposite side of the mat, do your roll up to a knee lunge so that one foot is down and the other leg is on your knee - the side of the bands should be the side your knee is down, grabbing a band, pull back and release, then do this with the last 9 bands.
Retrieve them, put them on the other side this time and repeat but landing with opposite knee down and using the other side of your body.

Have fun with this, use it for an active rest week or a change of pace.

Sunday, March 25, 2012

Clean Eating Vegetarian style Menu

Ok Mustang Girl you asked for it.........

First thing is to take in a few cups of water right upon waking.  I tend to drink about 30 oz overnight but this is because of night meds I take so I actually awake due to the need for water, not that I plan it into my diet, just so I am clear.

I personally prefer morning cardio before my first meal and when I am able to take supplements I do so with food again a personal thing.  This is a key for you all, there are the listed best ways to do things but then when we customize to our purposes sometimes we have to vary a bit on those best ways as they are not best for US, and we have to work with what we know is best for us.  Its okay to do this and there are ways to do this while still getting results, still following science but tweaking it to fit you!

I also do cardio later in the day a few days a week when I have time, because I am already 10 lbs lighter at this point than last year, also am coming from a competitive year last year I am already ahead of the game giving me ease of mind and wiggle room- in my case with all the life stuff this year, it was a good thing too otherwise this diet might have been tighter with less sugars (fruits) and starches and more fish.

I have also been able to get at least 1.5-1.75 gallon water per day in and do feel at my best when I do that, although I am aiming to 2 gallons and have gotten close on a few days.

Right now for the next few weeks, considering all factors of how my fitness is now, my contest date in July this is what I am eating on avg 5 days per week, the weekends are not full out cheats, but may vary a bit and still stay clean.  I am also short 2 meals here because this year, most of the year I was unable to work with my tummy issues to the point of consistency in more than 4 meals so I am working with my tummy here.  Some of you may want to add a meal or 2 in here in the form of a cup or 2 of veggies.  I am also choosy on my food items as many are touch and go, including innocent things like raw veggies.  I Just want to be clear on that because many of you may want to just take this diet and do it, but you need to consider it will need fitting to you, you are not me and unless you have all the same issues and needs it may need to be tweaked so please be aware.

Meal 1 - about a cup of berries and a couple ounces of a protein

Meal 2 - about a cup of legumes of which I prefer black, kidney, lentil and a bit of corn or green beans mixed in.  Now some people get bloated and gassy off either of these items, I do not, my body loves this stuff.

If I am hungry here I would have a protein drink drink.

Meal 3 - 4 oz of protein which for me is fish or egg whites and a spoon of efa plus 1/2 cup of clean grain.

Here I may have something for a boast like tea with caffeine, I may have a few in the day actually.  Warm liquids sooth the tummy issues I have.

Meal 4 - Here I would have a serving of beans n rice maybe in the form of a bowl or a bean burger without bread, or if you don't put rice in the burger you can use a healthy bread option with 2 cups of veggies which I choose green for, and usually steam it make it easy to digest.  I like to add apple cider or balsamic to my veggies.

I also use a bit of pink salt each day but not on everything.  Cheyenne is also a great pepper choice for me so I use this for my pepper needs.
This is a generalized version of my meals for the next few weeks, if you want to try veg, you can use this for a base and try it for a week or so.
Also consider the calories are probably lower than I would normally suggest, as is the portion sizes but this is again suited to my health needs.

Saturday, March 24, 2012

Still pluggin'........a personal post

Whats been up?
So, again for the past few weeks I was utilizing my special ER privileges- my mom who is in her late 70s and depends on me other than herself......fell AGAIN, thanks to those wonderful drugs the doctor gives her, you know the ones that Michael was on all the time, those benzos plus her pain killers and a nip of wine........and TIMBER........thar goes the right wrist!  The wrist is new, falls are not......but anyway this of course means life gets a bit hectic for my work and training schedule.
Well I still managed to get a few pounds off becoming sick from all the stress but still not training as frequently as I need to - 2 days per week is not going to cut it for a National win!
I hope to get 6 days in this week!  Luckily the 6 pack is in, albeit a tad jiggly but its there and I know its more prominent because I get more compliments from gym members noticing it come in stronger.  My muscle is good and will prob have a bit more peak on there coming in a bit heavier for comp this year maybe.

My birthday was great, an old friend (kindergarten actually) took me to the Fish House in Stanley Park and it was so sunny too, on a Saturday for a nice those sandwiches and the talk and the tea......we needed the catch up and it worked out well, she came by afterwards with her beau and we all chatted.  Later I went out for some food but not much, and I only had a few sweets at the tea, no my clients would mourn this.....sorry Erin.......but I intended to get a Strawberry Shortcake from an Italian bakery near my place but they only do this in season so then I figured, EARLs Sticky toffee chocolate cake pudding .......but when I got there I was too full from the appy to eat desert so I skipped it...........I will have one after my comp, once I earn it! Fellow competitor Kim (Scoffins) would probably have suggest I do cheesecake, she is a fiend for that stuff.......eats it weekly up to contest and she still got 4th at Nationals last year!

Comp Prep Update
For the next 3 weeks I will go with a mainly vegetarian almost vegan  meal plan, toward July of course but still with starch and sugar (from fruit, beans etc of course).  The diet will change again as I get closer, more fish, less of everything else.......  I am only  a few lbs off contest, just need to get harder which is slowly happening regardless of the hiccups this year.  I seem to respond well to veg diets and its easy for me to follow - who does not love berries for breaky everyday????  A break from egg whites and a bit less fish this next few weeks.  Tummy has been off with all the stress so I have no choice if I want to keep food down.  I have not been able to eat enough this year for my needs.

Roc IT
One of the gyms I am using has the Hoist Roc it machines, man those are so cool, I love the leg curl, I managed to challenge them in a way I have not in a while because it was so comfy with a good load so last weeks my hams got a super tweak!  I love the lat one too, its like an amusement park ride but its weight lifting!  It was also easy on my low back with this roc it seated leg curl.  I will be using that on in the mix whenever I can.

Training with Osteo
I was also able to squat and dead more lately, although its much lighter but for the work I have been up to, my mix has light weight and high reps for some days or some exercises then heavier with lower reps......its mixed well to suit the needs for my sculpting.

Keeping up.....
Once I find things less crazy I do still intend to do a bit more with vid blogging and some exercise vid clips that you try while you follow along in my prep!

Have a great weekend everyone.......we expect some good weather out here on the West Coast this weekend, not what Ontario had but still at least into some double digits finally!!!!

Thursday, March 1, 2012

MMA moves for Fitness

I love using MMA drills and skills within my training and with my clients.  Some of my clients just love to box and kick!
Taking some of the simple moves and tapping them into training drills with combos of weight exercises can really help take your fitness, fat burn and or muscle gains to a new level.

The Sprawl
This move takes you down to the ground where you flatten out arms and legs hitting belly to the mat, then back up to a stand or fighter stance.  I like to combo these with shoulder press so the sprawl is done with DB in hand (but this demo below shows it using a Bosu), or up to punch combos then back to sprawl.  This gets the heart rate up so that you are fat burning while you use several main muscles and tons of tiny ones, challenging them in new ways.
Here is a great vid clip of Marcus Davis demonstrating a Bosu Sprawl.

The Indian or Dive Bomber Pushup
GSP the Welterweight champ and belt holder for a few years now demonstrates some pushups and modifications of them to help get you out of the OLD pushup rut.  These will help work core, arms, shoulders and glutes, much more effective and time efficient than a regular pushup.

Switch Grip Pullups
For those of you who can do pullups easy, this will challenge you.  Those who cannot do them should have a bench or box under so they can start modified using the box to jump and let your body carry you through small portions of the exercise with attention to the negative and some up pull aside from the jump spotting you.

These are all compound exercises using multiple muscle groups, isolated work is not as prevalent in this type of training but for time efficiency and combo results this is the way to go.
Additionally this will help take most of you to a new level of training, challenging you in a way you are not used to in return causing great results while the body adapts to each new movement over practice.