Beach Body

This is just a quick post to offer up some more advice on simple exercises that can be done at home or on the road.  These are great for beginners, people who only want to spend 20 minutes or so working out or folks that just want to get a quick workout in.  I use this workout when I am on vacation just to keep my metabolism rev'd up and more importantly keep my mind tricked into thinking I am still lifting at the gym. 



Warm-up:
50 wide leg situps
15 slow pushups

Workout:
35 Plank to Tricep Press (video below)
30 Chest Squeeze-Press (you can go without the med ball and just squeeze your hands together firmly)
20 Dive Bomber Pushups
30 Butt Tucks (each leg)
50 Bicycle Kicks (each leg)
30 Prisoner Squats

Plank to Tricep Press

"Three's a Crowd"

Today's workout was constructed by one of our loyal Shredded participants, Stephanie Victory.  It is an intense full body circuit that incorporates some strength training and plyometrics.  Muscle groups were targeted in a superset fashion by completing 3 exercises back to back to back.  For instance, the bicep section had 3 different bicep isolation exercises in succession.  After each muscle group set we did 3 burpees then moved on to the next group.  All exercises were done for 8 reps and we completed 3 rounds total of the circuit.  This is a great upper body workout but of course we couldn't leave the legs out!  We welcomed back bulgarian split squats to the gym today, well done Steph!

Three's a Crowd

*Do 8 reps of each exercise
*Do 3 burpees (see here) after each group of 3 exercises
*Do 3 rounds total for time...

Static Curls

Chinups

Barbell Curls (girls do EZ bar)

---3 burpees

Dumbbell skull crushers

Dips

Tricep Cable pushdowns

---3 burpees

Dumbbell bench press

Pushups

Plate Press

---3 burpees

Lat Pulldowns

Bent over Back flys

Bent over Rows

---3 burpees

Bulgarian Split Squats

Box jumps

Jumping Lunges

---3 burpees

Dips

***All exercises are linked to a video or picture.  Scroll over the exercise title to access the link!!!

"Don't Fear the Cicada"

   Today we weathered the elements (cicadas) and took it outside again.  First off, what are these things?!  Why do they only want to come out and play every 13 years?  If you live in Nashville and commute to work as I do, please be concerned about further flooding if the cicadas keep clogging the storm drains on the interstates.  One thing that does bother me however is people acting like the little guys bite or something.  Could you imagine being asleep for 13 years and then waking up?  How happy would you be to see so many of your friends flying around, going all sorts of places?  Give the little guys a break.  They are only here for a few weeks so I think we can be cordial for that amount of time.  Have them over for dinner, out to watch Pirates of the Caribbean or take them shopping.  They aren't going anywhere regardless of how many times you yell at them or refuse to go outside.  We did have a few cicada interferences during the workout today but no one was injured.  I do however regret to say that a few Cicadas were harmed in the making of this workout. 

   I will modify this so that anyone can duplicate our workout in your backyard if need be.  It was a tough one but again, if you don't push your body it won't respond.  This is known to our Health and Wellness classes as the SAID principle (specific adaptations to implied demands).  We did 7 exercises total.  We did 5 as a circuit and then ran to the last 2 exercises.  We did 3 rounds total.  Great total body work. 

Don't Fear the Cicada

*Repeat all of the following 3 times circuit style for time

*Exercises are linked to demo pics and videos unless an example is listed below

20 Plank Tricep Press (see below)
20 Squats Holding weight plate (guys used 45# girls used 25#)
Suitcase Carries for 75 yards (guys carried 2, 45# plates/girls carried 2, 25# plates) (below)
100 Jump Ropes
25 Yard Bear Crawls (see below)

Then...
Run to the Tire (1/10 mile)

3 Tire Flip Jumps (for at home do 30 mountain climbers and 10 box jumps)
8 Kettlebell Get-ups (4 each arm) (use a weighted object if you don't have a KB)

 Plank Tricep Press

Suitcase Carries

Bear Crawls



Sir Mix-a-Lot

I have been trying to find ways to make a variety low carb smoothies with around 20 grams of protein that actually taste good and can be made at home.  Here are my top 2 favorites...

Fruit Smoothie
1/2 cup crushed ice
1/3 cup uncooked oatmeal
1/2 cup frozen strawberries and bananas
1/3 cup low fat skim milk
1 scoop (strawberry) protein powder
1/2 cup spinach leaves
1 spoonful of Splenda

*This one is around 400 calories and gives you about 16-20 oz.



  Peanut Butter Banana Chocolate
1/2 cup crushed ice
1 Tbsp Peanut Butter
1/2 frozen banana
1/2 cup low fat skim milk
1 scoop of chocolate protein powder
1 spoonful of Splenda

*This one is around 500 calories and also gives you 16-20 oz. 

If anyone else has other ideas let me know!!!

Shedding LB's for the Summer

   If you're like me when summer comes around you want to feel good about putting on your suit and heading out to the pool/lake/beach/neighbors sprinkler.  My athletes often ask me how they can tone their lower abs.  The truth is that most people feel as though their abs are not toned to the extent that they want them to be because our midsection is a haven for body fat.  That is one place that our body's love to store excess body fat.  To get rid of this is a challenging task that requires ALOT of discipline.  Most of us can work out when we need to, but it is our food choices that hold us back from maximizing our body's potential.  I have a few simple concepts to follow that will put you on your way to the summer body that you want...

Eat more often throughout the day:
    Most people don't have a problem with the concept of eating more often but the key to this concept is eat LESS more often.  Choose a protein and vegetable combo that you enjoy, mix in fruit, have a smoothie.  Try to eat about 5-6 times a day with more balanced portions.  As Americans we tend to load our diets with heavy foods at night, I suggest reversing that and eating your biggest meal in the morning.  Load your body up with energy for the day. 

Eat more vegetables:
  Vegetables have vitamins and nutrients that our body needs to function properly.  If you are consistently working out doesn't it make more sense to eat foods that your body needs to fuel and refuel rather than just eating foods that will simply satisfy your hunger?  Eating these types of foods forces your body to work and process the nutrients.  Eating fatty foods with no nutrients basically tells your body that you need to store the calories up as energy (which it does as fat). 

Eat (good) carbs:
  Most of our diets already have enough carbs in them, but just not the right types.  Sugar is crucial for us to have but in moderation.  You need to eat complex carbohydrates that are essential to produce energy and refuel the body.  (Check out this article on the difference between simple and complex carbs).  Also, stop drinking sugary drinks!!!  There are enough low/no calorie drinks that taste great now.  Those are just wasted calories. 

Check your calorie balance:
  The EASIEST way to successfully lose weight is to determine how many calories you burn each day (try this site) and take in fewer than that number (try this site).  Calories out versus calories in.  It really is that simple. 

Exercise:
  This one is also really simple.  Do something everyday.  At least 15 minutes of exercise.  This is where you have to motivate yourself.  Push yourself each day and don't let yourself off the hook.  If you need some accountabilty contact me and Ill keep you on task. 

Follow this model:
Meal 1: Protein and Complex Carb
Meal 2: Protein and Fruit
Meal 3: Protein, Complex Carb and Vegetable
Meal 6: Fruit
Meal 4: Protein and Vegetable
Meal 5: Protein and Vegetable

My suggestion is to do some research on the amount of protein you should take in daily and the different options of foods that fit into these catagories.  Contact me if you have any questions...
 

This week's at home workout:
**All exercises are linked! Scroll over to see demonstrations
*Take as many breaks as you need to complete the following exercises
*Do this 4 times this week

100 crunches
30 Wide arm pushup
30 Side Lunges (each leg)
30 Modified Diamond Press Up
3, 30 second planks

"TRICYCL3"

    

*Weight recommendations: For the first exercise in each circuit find a weight that is extremely challenging on your 8th rep, for the 2nd exercise get a lighter weight that is about 50-60% of your one rep max

TRICYCL3

*12 exercises split into 3 mini circuits

*do each mini circuit 3 times as fast as you can

Today's Board

Circuit #1
8 DB Skull Crushers
12 DB Static Curls
15 Bench Dips
Dip Holds (30 seconds)

Dip Hold

Hold at approx 90 degrees of elbow flexion for 15-30 sec

Circuit #2
8 Straight Leg Deadlifts
12 DB Swing
15 Prisoner Squat-Jump
Wall Sit (45 seconds)

Wall Sits

Sit against a wall at approx. 90 degrees of knee flexion

Circuit#3
8 Lat Pulldown
12 DB Shrugs
15 Dynamic Pushups
Inverted Row Hold (30 seconds)

Inverted Row Holds

Hold at top of row with Elbows at 90 degrees of flexion and shoulders back

Finisher: 100x Decline Med Ball Toss

***ATTENTION: ALL EXERCISES THAT I LIST ARE LINKED TO A VIDEO OR PHOTO (unless I have posted a video or photo of my own) JUST SCROLL OVER THE EXERCISE TO GET TO THE LINK

"Warrior Dash Training #1"

   A group of us are going to run in the Warrior Dash in Tennessee in September so I decided that we would use a Shredded workout to help us train for it.  Even if you aren't training for anything this workout is a killer circuit that focuses on cardiovascular endurance.  I plan on spreading these workouts out throughout the next few months.  Today we took the crew outside and did our first interval circuit on the track.  The weather was warm and the cicadas were a nice workout soundtrack for us.  This workout was alot tougher than I thought it would be.  It can be done at home around a neighborhood with some modifications but I would suggest maybe getting a few people together, along with some weights, and head out to a trail/track/field.  We did 5 exercises intermittently around the track.  Run as fast as you can to the next station complete quality repetitions and run to the next. One lap around our track is 1/3 mile and we did 4 laps for around 1.3 miles.  Our setup looked like this:

WARRIOR DASH TRAINING #1

*4 laps totalling 1.3 miles

5     Tire Flips (below)
15   TRX Tricep Extensions
20   Decline Pushups (below)
10   Kettlebell Overhead Squats 15# KB
8     Kettlebell Clean Press  25# KB

TIRE FLIPS...

Decline Pushups

DONE...

Chivalry is Dead

    

     This is an ode to modern chivalry.  It seems as though our culture has forgotten what is is like to live with morals or even a few values for that matter.  Who would have ever thought that a man...a beast...a governor(?) would have ever let us down in such an Olympic sized manner.  Arnold Schwarzenegger's recent revelation is just another in a long line of recent "untouchable" celebrities missteps (Tiger Woods, Kobe Bryant, Steve McNair, Charlie Sheen, Hulk Hogan...)  A man that was twice a cop (robotic and kindergarten), a barbarian, an weightlifting icon, a twin, a terminator, a father who hated to love christmas, challenged Batman and ran for public office can do so many things but be honest.  No one is perfect and I realize that our human nature makes it difficult for us to be forthcoming in many situations but a "man" like Schwarzy?!  I can't imagine at what point ten years ago, when Arnie made his list of pros and cons, that he decided the fallout from knocking up the hired help would be less severe if he waited a decade to come clean.  Was he waiting for Total Recall to make it to Netflix first?!
     In a world where 'chivalry is dead' is our sense of right and wrong also?  Most of us can think back to a time parents, teachers or guardians told us "no" or "don't do that".  We learn at an early age the basic difference between right and wrong; so where do we lose it?  I think that it may have something to do with our pride and something to do with our greedy nature.  I am not saying that there is any correct way to handle life-altering situations, nor am I pointing out the speck in my brothers eye.  I think that this is an incredibly intriguing story and wonder what others' opinions are.  It seems that when we get our priorities out of line and lose our focus in life these misteps seem to become more commonly accepted .  If the worst outcomes seem to happen if we wait to tell people our mistakes then what could be worse than being upfront and honest?  No one is perfect, so wouldn't it be great if our leaders lead us in a direction that we would want to go?  What a world this would be if our "heroes" were not just good at what they do but were real while doing it. 

"Century Club #1"

Let me start off by saying that I have never had a muscle group sore for more than a few days...until this workout.  It is the most demanding workout in this series to date.  The concept is simple, do 100 reps of an exercise then move on to the next.  There are 5 total exercises and the goal is to finish for time.  I really suggest that you do this one on a day prior to a rest day (or 2...or 3).  Good luck!


                                       Guys weight                        Girls Weight
Deadlifts                            95#                                          55#
Bosu Ball Pushups      Regular                                  Modified
Floor Wipers                   135#                                        55#
Lat Pulldown                     80#                                         40#
Wall Ball                             10#                                          5#

*Do each exercise 100 times then go to the next.
*Complete for time

Wall Ball

"Around the World"



Today's Board

I have a workout that anyone reading this blog should be able to do.  It can be modified for your exercise level but try to complete it as is.   We did 8 pretty simple exercises, each for 10 reps at a time.  We did these exercises in a circuit format and did 10 rounds of the circuit totalling 800 reps.  This may sound like an enormous amount of repetitions (and it is) but with the exercises listed below it is very doable.  Go at your own pace but try to get through it as fast as you can. Our average time was around 35 minutes.  Doing exercises in this manner is a great way to get muscular endurance and a great cardio workout at the same time.  (see article)  Also don't ever sacrifice form over speed.  I link the exercises to pictures and videos that show proper technique for a reason.  If you cheat your form then you will cheat your muscles.  We did this workout in our gym but it could very easily be done at home with some slight modifications.  Good Luck and let me know how it goes!!!

Around the World

*8 exercises, 10 reps at a time, for 10 rounds

*800 reps total

1. Swiss Ball Hamstring Curls

(with resistance band if you dont have a swiss ball

2. Overhead Tricep Extensions

 (for at home use a weighted object)

3. Back Extensions

4. Prisoner Squats

5. Ab Pikes

6. Box Jumps

7. Wall Ball

8. Bosu Pushups

(for at home use a pillow under each hand)

"I don't eat breakfast"

I have heard so many people say that they "don't have time" to eat breakfast (which you know I love that excuse) or that they don't eat breakfast to save calories for the rest of the day.  In theory, this makes sense because if you want to lose weight, burning more calories than you take in each day is a fail proof way to shed pounds.  However, studies have shown that people who eat breakfast have smaller waistlines, more energy, and keep weight off more efficiently.  The standard weight loss rule of thumb is to eat breakfast like a King, lunch like a prince, and dinner like a peasant.  I would agree with this approach as long as you include 2-3 other small meals in between your main 3 meals.  Eating a good breakfast, with around 20 grams of protein and a few hundred calories, jump starts your metabolism and helps your body to burn more calories while you are just sitting around.  Also think about how much more likely you'll be splurge at lunch if you don't eat breakfast and havn't eaten since the previous day (that's like 15 hours of starving your body of nutrients).  When you eat breakfast your body is able to use those nutrients for energy and fat burning, when you don't eat your body hangs on to what it has and goes into a "hibernation".  Eat early and eat often...


Food challenge for the week is to substitute protein (eggs, low fat yogurt, low fat milk, whey protein supplement) anytime you would normally eat a simple carb (chips, cookie, candy, white bread etc...)


This week's 15 minute at home workout:
Do 5 TIMES THIS WEEK!!!
15 reps of each go through 2 times (3 if you can)

Pushup to Plank (see video)
Prisoner Squat
Side Pushups
Split Squat
Pullovers (use a weighted object if you don't have dumbbells)

"The Traveler"

Hard work is a choice.  Everyone has the ability to work hard but it is not a trait that only some people possess, rather it is a conscious decision to increase your effort.  You either want it or you don't.  Many defining moments in people's lives stand at a fork in the road when they were either willing to sacrifice something and work as hard as they could or settle for the easy way out.  This was one of those workouts that required hard work.  You can cheat your reps or not use proper form but you are only cheating yourself.  
"The Traveler"
*3 sets of 5 super sets (10 exercises total done 3 times)
*2 "Suitcase Carries" after each super set

Neutral Grip Dumbbell Press
Pushup to Plank (see video below)
------(2 suitcase carries)
Hanging Leg Raise
V-Ups
------(2 suitcase carries)
Hammer Curls
Chinups
------(2 suitcase carries)
Goblet Squats
Tuck Jumps
------(2 suitcase carries)
Tricep Pushdowns
Dips
------(2 suitcase carries)

Suitcase Carries with 2 25lb Dumbbells
(If you don't have stairs, just carry weights for 50 yards)

Today's Board

There are 5 pairs of exercises, the top exercise is done using a heavier weight for strength.  Each of these exercises was done 8 times for the first round, 6 times for the second round and 4 times for the 3rd round (increasing weight each time)
The bottom exercise on each pair is done immediately after the first.  All were done 15 times except chinups which were only done 10 times.

Pushup to Plank

Matt still trying to figure out what just happened...

"Friday the 13th"

During our "Shredded" workouts we REALLY look forward to Fridays.  Not so much the start to the day but that point in the day when  our workout is over.  I believe that rest is a crucial component to any serious training regimen.  We typically take one day off over the weekend to "cheat" on the normal eating plan and to just let the body recover.  I came up with this workout on Friday the 13th and so it was only appropriate to make it "killer".  We did a 4 exercise circuit, 1 suicide sprint on the basketball court (do wind sprints if you need) and a 3 exercise countdown circuit (see below). 

FRIDAY THE 13th: 4 sets of 13 reps in circuit fashion

Today's board...

Bosu Piston Press
(for at home do pushups with your hands on pillows)

Overhead Barbell Lunge
(for at home hold a weighted object)

TRX Suspended Pushups

(for at home do decline pushups)

Cone Jumps (lateral)
(for at home jump over something about 6" high back and forth)


4 MINUTE BREAK
THEN...
(10 of each, 9 of each, 8 of each, 7 of each.....1 of each)

KNEES to Elbows

(for at home do mountain climbers)

Wall Ball

Wide Leg Situps

20/20

     . In life, our vision can be clouded by things that we put in the way of our goals. Most people aspire to do great things but sell themselves short because of low self-confidence, poor time management and/or lack of work ethic (among other things).  The "Shredded" workout program aims to make you stronger physically and mentally.  It is such a euphoric feeling to get though a tough workout that you didn't think was possible.  This feeling can then translate to other areas of our lives and make us more successful and increase our condfidence. 
     The 20/20 workout was a high intensity endurance workout that required focus to finish (some didn't make it).  The thing I like about these workouts is that you can make them as challenging as you want.  For more ambitious athletes, going hard helps to increase cardiovascular endurance while improving athletic performance but for most of us it is important to pace ourselves and work in our target heart rate zone.  I have linked the exercises for today to videos to show proper form and technique.  We did 20 reps of each exercise in the circuit and completed each circuit 3 times as fast as possible.  This workout can be done at home by using the modified exercises listed beside the original. 

 Today's workout was a circuit of the following: (do each 20x3, in circuit fashion)
Lunges
V-ups
Floor Wipers   (if you are at home without a barbell hold a weighted object over your head)
Burpees 
Chin-ups        (do standing curls if you cannot do all 20 chinups)
Jumping Jacks

Then...
20 Stair Runs (these consist of 15 steps per run)
20 Gassers (Sprints for 70 feet)


Matt getting his burpees in...



... doing cardio while your body is training in its target heart rate zone is an efficient way to burn body fat.

Click on all the hyperlinks for more info!!!

I challenge anyone to try these exercises and push yourself to do things that you didn't think you could.  Make sure to do them at your own pace.  Send me your results.  Good Luck!

"I don't have time"

One of my all-time favorite excuses I've ever heard is "I don't have time".  I've lost touch with great friends over the years because they didn't have time to return phone calls.  I have upset Emily SO many times because I told myself I didn't have time to do something she wanted me to do.  I have probably missed out on alot of great opportunities in my life because I told myself I didn't have time. 
One of the many wise things my father passed on to me was the idea that we will make time for anything in our lives that is important to us.  If spending time with our families is important then we will find time to do that, if going to the lake is important to us we will find time, if reading our bible is important to us we will find time to do that, if stalking people on facebook is important...
As I grow in my personal faith I am striving (although continually failing) to make Christ the #1 priority in my life and I challenge everyone else to do the same and see what happens (but this isn't a Joel Osteen blog).  In teaching courses on health and wellness, talking to folks with similar interests and just observing our culture I have come to a realization that we as Americans love to make things easy for ourselves but still struggle with fitness. Our phones can swipe credit cards, our cars can park themselves and our electronics can turn themselves on and off.  The irony in this is that as we make things easier for ourselves (which should make more time for other things) we still manage to say "I don't have time".  I have a passion for getting people into shape and keeping them there.  That is my challenge.  Wherever you are in your life make time!  Do it for your kids, do it for your future health, just do it!  You don't have to go to a gym every day or at all.  You don't have to eat salad every meal but perhaps you shouldn't be on a first name basis with the drive through lady at McDonalds either.  Small changes can make a BIG difference (The Tipping Point).  Write down what consumes your time and get your priorities in line. 
 So... I say all of this to give you installment #1 of your 15 minute at home workout and food challenge for the week. 

Do as many sets as you need to get 30 reps of each of the following

Chair Dips
Pushups or modified pushups
Wide Leg Situps
Static Lunges
Planks

*Do this workout 4 times this week. 
*If this looks easy to you then try the "Shredded '11" workout that I will be posting Monday's, Wednesday's and Friday's


Food Challenge for this week
Write down everything you eat for 3 days
Add one serving of vegetables to one of your meals each day this week