Thursday, 09Feb12

X-treme ROD

• Deadlifts
• Pushups with KB pull throughs
• Goblet Squats
• KB Shoulder passes

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Ready for Anything Training!!!!!

This class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat.

Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.

Let’s see what you’ve got!!!!

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Turning to Kettlebells to Ease Back Pain

By ANAHAD O’CONNOR

Kettlebells, cast-iron weights that have been used for centuries to train Russian soldiers and athletes, appear to be a promising therapy for back and neck pain, new research shows.

Although many people with backaches and other pains shy away from weight lifting for fear of hurting themselves, studies show that strength training can reduce pain and prevent reinjury. While most research has used traditional weight training exercises, researchers in Denmark set out to study whether a kettlebell workout offered therapeutic benefits to back pain sufferers.

The weights, named for their resemblance to a tea kettle with a looped handle, began showing up in American gyms about 15 years ago and have gained a popular following among exercise buffs looking for a quick full-body workout. Unlike traditional weight training, which typically focuses on lifting exercises, a kettlebell workout requires both swinging and lifting of the weights, which for beginners can be awkward and difficult to control.

In a study published last year, the Danish researchers recruited 40 pharmaceutical workers, mostly middle-aged women with back, shoulder and neck pain, who were randomly assigned to either a regular kettlebell workout or a control group that was simply encouraged to exercise. The first group trained with kettlebells in 20-minute sessions two to three times a week for eight weeks, according to the report, published in The Scandinavian Journal of Work, Environment & Health.

At the end of the study, the kettlebell exercisers reported less pain as well as improved strength in the trunk and core muscles, compared with the control group. Over all, working out with kettlebells reduced lower back pain by 57 percent and cut neck and shoulder pain by 46 percent.

The study’s senior author, Lars L. Andersen, a government researcher in Denmark, noted that workers who spend much of the day sitting are particularly vulnerable to back, shoulder and neck pain because they develop tightness and weak spots along the posterior muscle chain, which includes the muscles running from the lower back down to the glutes, hamstrings and calves. Kettlebell workouts strengthen the posterior muscle chain, and the increased blood flow to the back and leg muscles also may lessen pain by reducing the buildup of lactic acid, the authors wrote.

While isolation exercises like curls and presses have their benefits, kettlebell movements recruit multiple muscles and teach the body “to move as one unit,” said J.J. Blea, a certified kettlebell instructor and an owner of Firebellz in Albuquerque, one of the top kettlebell gyms in the country.

Because kettlebells can be difficult to control, it’s important to learn proper form from a certified instructor or a kettlebell class at a gym. The cornerstone of the kettlebell workout requires the exerciser to swing the kettlebell between the legs. In the Danish study, women started with a 17.5-pound kettlebell and men with a 26.5-pound kettlebell.

“When you’re doing a swing, you squeeze your quads, you squeeze your glutes, and you squeeze your abs,” said Mr. Blea. “By squeezing these muscles, you protect your back. It creates power, and it increases strength.”

Kettlebell training is also surprisingly aerobic. A study by the American Council on Exercise found that a 20-minute kettlebell workout burns about 21 calories a minute, the equivalent of running at a six-minute-mile pace.

Wednesday, 08Feb12

This ROD is always requested by many members. They found it not only challenging but helped them in gaining mobility and flexibility. This is a classic NLP routine.

Bodyweight/Flex/Mobility Training

45 Max effort and 15 seconds rest. 2 rounds of the following 8 exercises: No Rest

1. Low Jumping Jacks
2. Plank Climbers (alternating lead arm)
3. Single-arm overhead deep squat (right)
4. Single-arm overhead deep squat (left)
5. Close grip Burpee into sumo stance jump
6. Diamond leg sit-ups
7. Push-ups
8. Plank (straight arm) to diagonal knee tucks to elbows

1 minute rest & then:

2 rounds of 8 cycles of 20 seconds MAX effort and 10 seconds rest of the following:

1. Dynamic Squats x 2 sets
2. Mountain Climbers x 2 sets
3. Evil Jumps x 2 sets
4. Burpees x 2 set

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Intermittent Fasting: A Female Perspective

Eat several times per day. Eat only small meals. Never go hungry. Keep your metabolism fueled. That is what I have been taught to think and what I have taught my clients for the past several years. That is how countless people have lost body fat (myself included) and created a new food paradigm. I was of the school of thought that fasting was “dangerous” for your metabolism and could slow or even halt your body’s ability to burn fat.

Now, don’t get me wrong, I am in no way insinuating that eating this way is not a beneficial, safe and effective option. What I realized this year, however, is that there is another way (several, in fact) and that one method does not fit all, at all times in every circumstance. My preoccupation with food preparation, portioning and eating every few hours was starting to take its toll. I was food obsessed and it had to stop.

I had heard a lot about Intermittent Fasting through the community and always thought, “absolutely, no way, not for me, EVER.” It wasn’t until John Berardi of Precision Nutrition published a free e-book on his experiments with fasting, did I begin to give it any serious thought. I read the e-book and subsequently decided to self-experiment to see how my body and mind would react to fasting. I started with one 16 hour fast per week, and now I fast almost every day for 15-17 hours. I began by only fasting on my non-training days and now I train fasted almost exclusively. I have no way of knowing if this method of eating will work for me a year from now, but I am confident that it’s the best method for me NOW and here’s why:

1. I created a healthy relationship with food.

As long as I can remember I have been food obsessed. I would count down the hours, even minutes, until it was “time” for me to eat again. If I wanted to eat something outside of my schedule or my plan, I felt guilt and shame. This usually resulted in weekend binging on cookies and pizza only to start the same strict cycle again on Monday. I was tired of thinking about food, preparing so many meals and worst of all-watching the clock. Intermittent Fasting allows me to go about my day without the thought of eating. I typically eat my first meal between 1-2 and my last meal between 7-9. Most of the time I eat lots of protein, vegetables and healthy fats but every now and then I don’t. I also do not require myself to fast. Meaning, if I want to eat, I eat and if I want to fast I fast. This has rid me of the guilt and the unhealthy ties I have associated with eating. I think about food much less, and more importantly when I am thinking about it, I am most certainly not obsessing over it. I feel a mental and emotional freedom that I gained mostly as a result of my fasting experiment.

2. I eat more at once.

Although I have (mostly) shed the negative food relationships of my past, I still love eating. I love cooking, creating healthy recipes and most of all, I love enjoying food and feeling satiated. Fasting allows me to have bigger meals in a smaller feeding window instead of tiny meals all day long. At first, the small meals really worked for me. They held me accountable, kept me energized and controlled my caloric intake. After a while I began to feel deprived and wanted more. I had constant cravings and often overate as a coping mechanism. In one sitting I will often eat 3 eggs scrambled with veggies and cheese, ½ an avocado and 4 slices of nitrate free bacon. For a girl my size, that’s a lot of food-yet I maintain a very low body fat, a lean physique and I get to enjoy a larger meal.

3. I spend less money and time on food.

Although my caloric intake is probably about the same, I actually buy less food because eating less often allows me to buy fewer varieties of food. Since I only eat 2-3 times per day, I don’t mind eating the same thing every day for a week. I buy less, waste less and prepare less. Now I spend a fraction the money I used to on weekly groceries and have much more time to write, train and study without having to plan, prepare and pack so many meals. I’m more productive and I have more money in my pocket!

4. I have better training sessions.

Initially, I doubted my ability to train in a fasted state. In the past I have felt shaky and weak if I hadn’t eaten for a few hours and my training would suffer. I felt instant anxiety at the thought of training fasted, until I realized that there was a method, not an accidental starvation period. When I adhered to the method, I discovered that not only could I train fasted, I liked it. I had a greater mental clarity and focus, and felt much more alert and energized. Typically I eat at 8 or 9 the night before, train at 11:30 or 12 with a BCAA and beta-alanine supplement and then eat a large, clean meal around 2. My lifts have not suffered at all. In fact, I have hit several PRs, including a 20kg strict pullup and 72kg single leg deadlifts. I will say, however, that sprints or other intense conditioning work at the tail end of a fasted training session have proved more difficult, especially if I haven’t taken the supplements.

Editors Note: I think she’s sandbagging us a little here. From the looks of things, she is still busting out some pretty crazy conditioning work that would leave most of us gassed.

Ultimately, I don’t call myself an intermittent faster and I subscribe to no dogma. This is part of my journey towards a healthy nutrition paradigm. But, Intermittent Fasting is something that has given me new insight to my body and my relationship with food, as well as helped me develop a more open mind to concepts outside of my comfort zone.

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To find more from Neghar, you can go to her website at http://www.negharfonooni.com/.

Also be sure to join her Facebook page called Eat, Lift, and Be Happy and also subscribe to her awesome You Tube channel.

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Have a great day!

http://youtu.be/e–xpsjMKEI Watch this!!

Tuesday, 07Feb12

NLP Boxing at 7pm

Ready for Anything Training!!!!!

This class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat.

Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.

Let’s see what you’ve got!!!!

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HIIT Xtreme at 8pm

30 seconds of work 20 seconds of rest non-stop for 4 rounds

• Pull-ups
• Wall Ball
• Ball Slams
• DB Single leg alt step-up jumps

Then a 2 min rest…then the following for another non-stop 4 rounds

• Dynamax log throws
• T-Stab push-ups
• Bosu jump & touch down
• Push Press

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 Our own Humanitarium

Kelly Graham is one of our motivated veteran athlete trainees here at NLP. This is Kelly’s second year with us and she is constantly training to better herself and the sport she loves, Softball.

This is Kelly back in Jan 2011     Nice form Kelly!!

Kelly went to Guatemala at the end of January with an organization called, “Beyond the Walls”. She went to a very poor town where the people have virtually nothing. She successfully raised funds to help build a house for a family who lives there. She’s now back from Guatemala and fulfilled her promise of building a nice house for the Vargas family. It’s funny because when asked about the experience, Kelly made reference on how the training at Next Level helped her in lifting heavy buckets of wet concrete and performing various laborious tasks that left her colleagues sore while she felt no soreness whatsoever. She writes;

 Hey Juan and everyone from NLP,

I just wanted to thank you for your support. My trip was very
successful and the family is beyond grateful for the home we have
provided to them. We have two people to thank, the first being God for
making all of this possible, and second being all of the supporters,
whose funds were what put the roof over the heads of the Vargas
family.

The photo I have attached is my group along with the Vargas family.

Thanks again!

Kelly Graham

No, thank you Kelly for your selfless assistance to those in need. You are a true humanitarium. NLP is so proud of your efforts and we thank you from the bottom of our hearts. ~ NLP Staff

Monday, 06Feb12

Monday Start-up

Let’s do this… movements will be performed for 30 seconds at each station, with no rest between exercises. Complete 6 rounds with a one minute rest in between rounds. You must move swiftly through the circuit of the following:

• KB Swings
• Half-Burpees (on these, lower your push-up to an inch from the floor)
• DB Snatches (3rds L/R alternating - let’s go heavy)
• Sit-outs
• DB Squat cleans
• DB Thrusters

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30 Day Challenge Update

How’s it going? Are you performing this challenge daily, weekly? We want to hear how it’s going. This is a plus workout to better improve your performance enhancement. We only ask once a year to do this challenge so why haven’t you been doing it? If you are, good for you. We want to hear your comments on how your doing it. Please folks, this is a good way to communicate your feelings about everything we do for you. Whether it’s a good or bad comment it doesn’t matter. We want to know how NLP has influenced your healthy lifestyle.  So sign up for our comment section and let’s hear from you.

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Have you heard, Spread the word

Starting today we are offering the ”Drop In Whenever” coupon book. You get 10 sessions plus 1 bonus session for $150.
The coupon must be presented to the class instructor before the class starts.
This is the perfect way to introduce yourself, friends or family to NLP. If you do some comparison shopping you will find that NLP’s program and price is unmatched.
To purchase the “DIW” coupon book call 917-922-8513 or send us and email by clicking “Contact Us”  in the lower right hand side column of this site.

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Post Football Depression Syndrome (PFDS)

Super Bowl Sunday. For most men, it makes their year. Unfortunately, for too many, the year ends the day after. PFDS, Post Football Depression Syndrome sets in and sets in with a vengeance. It begins the morning of February 6 this year. Look it up. No review needed for this call. No flag on this field. Emptiness, despair, panic! What now? PFDS is an all out blitz that hits most American males the day after the Super Bowl.

The good news is you get your husband back. For the last six months, men, young and old, have been watching football games like they have a stake in the team or might be called on to “suit up” and get in there at any moment!

Since August, from their “owner’s box” easy chairs they have put their feet up and were handed a bowl of chips and salsa. This helped get their spine angle set for college games in September. The next few months of three college games on Saturday and seemingly endless NFL games on Sunday are a blur for everyone but the wives and girlfriends whose only “fantasy football” was that the real one would end. And yes, they also sat through your Mondays and Thursdays, which always confused them. Women have to be thinking “Hey! I thought we only negotiated for Sunday.”

But alas now, Bang, it’s all over. From coast to coast, football-loving males literally don’t know what to do with themselves on weekend afternoons. They grab their remotes and aimlessly click from one channel to another, watching some NBA games, baseball spring training, perhaps a few minutes of hockey, even a second or two of women’s figure skating in the hopes that they add a cheer. Yet nothing seems to satisfy their inner ache to stare at a bunch of grown men in helmets colliding violently into one another.

Long ago, I went through my own bouts of PFDS, wandering the house like a ghost, my hands shaking from anxiety. I used to play football in college, for heaven’s sakes. The end of the season was, for me, like a small death.

But I have now come out of the other side, and I have to tell you guys, instead of suffering from post-partum Super Bowl sadness, you have a perfect opportunity to improve your life and make yourself happier in ways that might even surprise you. So here goes:

1. Pay Attention to That Woman Who is in Your House.
Let’s say you only spent three hours a week watching football this past season. From September through January, that adds up to 48 hours — two full days. Not bad, you’re thinking. What’s two days a month in return for the infinite joys of football? Well, throw in some golf on the weekends, maybe a few nights out with the guys — whatever male bonding thing you like to do — and add a few more football games, and you easily will have run up at least a week being completely on your own. To put it another way, you will have spent a week not being with the woman in your life.
Granted, your partner might be the type who says she loves having her weekend afternoons to herself or she’s the type who sits through games with you, cheering on your team. But even then, she might occasionally think, “I wish he’d sometimes pay attention to me the way he pays attention to his football games.” She might go so far as to suspect, deep down, that she isn’t as loved or as appreciated as much as she should be.

So, on the first weekend after the Super Bowl, why don’t you spend the hours you normally would spend watching football doing something to make your “football widow” feel special? I don’t care if Valentine’s Day is just around the corner. On the weekend of February 12th, take your partner to a movie that she wants to see or do something with her that you know she likes to do even if it makes you crazy, like antiquing. Then, for all those Sundays she’s fixed you halftime snacks, make her dinner — or take her to dinner. Give her a thank-you card for putting up with you for another season. And on another afternoon, take her for a massage, a manicure and a pedicure at your neighborhood day spa.

As I often tell my male guests who come on my shows and who don’t seem to have a clue about female life, “When Momma ain’t happy, ain’t nobody happy.” Get the message? This is the time to make sure Momma’s happy.

2. And Then Pay Attention to Those Kids Who Live With You.
It’s one thing to watch a football game with your kids, but it’s another thing entirely to do something with them in which they are the sole focus of your attention. And I’m not suggesting you have a quick catch-up talk one Saturday afternoon with your children or that you take them through a fast food restaurant for lunch. Why don’t you use one of those three-hour blocks you had spent on a football game and use it to take your children on an adventure. It could be something new, like a trip to a museum that none of you have been to before — or a day trip out-of-town. But make it something. Trust me, even if they roll their eyes and say, “Oh, Dad,” they won’t forget it.

3. Do Some Chores.
Don’t laugh. A lot of you have been putting off all the stuff that needs to get done around the house, thinking you’ll get to it when your weekends are free. And, of course, now that your weekends are free, you still don’t want to do anything. Deep down, you could very well be thinking your job is to work during the week and bring home the bacon, and that your weekends should be time to relax, except to take out the trash and mow the lawn. Sorry, but it’s up to you to get that broken gutter fixed. For one thing, you’ll definitely feel better about yourself at least having gotten something done, no matter how minor.

4. Get Out of Your Comfort Zone.
Are you one of these guys who tell people that you watch football because you love the thrill of competition? Or that you like watching the way players overcome seemingly impossible challenges and accomplish heroic feats?

Okay, I’m not saying you should go out and try something superhuman to get over your post-Super Bowl malaise. But please let me state the obvious: there’s nothing easier, and more comfortable, than sitting on your couch staring at a TV. So what about coming up with some project that pushes you outside your usual boundaries for three hours each weekend? Something that makes you take a chance? It could be as simple as sticking to a fitness program. I know a guy who started volunteering for a nonprofit charity instead of languishing in his PFDS when his Saturday college football afternoons came to an end. No, he didn’t change the world. He didn’t get his name in lights like an NFL star. But in his own way, he made a difference.

You can too. And who knows? By the time August rolls around again, you might surprise yourself and realize that you don’t have the desire to watch as much football as you once had.

Alright, I’ll admit, that’s a ridiculous suggestion. But maybe you’ll want to do something more with yourself than watch three games in a row? Would that be all that bad? And on a side note, how come they don’t add a football to figure skating?

Sunday, 05Feb12

Rest Day

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Super Bowl Sunday

Alright NLP’ers, let’s not get to emotional today. You know that we are playing the New England Patriots. We have been working out hard all week, do we really want to destroy all the hard work we put into our bodies. No, seriously, we have to get out of that mindset that its OK to eat as much as the Brooklyn Bridge weighs, when really its not. We also have the big idea that because it’s Super Bowl Sunday, it’s the biggest excuse to eat like shit, when its really is not. I realize how pathetic this is. How did this tradition begin? There is no crossover between watching athletics and forcing food into one’s body. Will this epiphany stop you from making an annual three-pound Velveeta purchase on Super Bowl Sunday? Oh, hell no! I’ll buy that shit, try as quickly as I can to mix it with salsa and get it in the microwave before kickoff.

This doesn’t just go for football games, but most live sporting events. I don’t know why people feel the need to gorge themselves while watching an especially important sporting event, but I do, even though this is essentially like saying: “Hey, you guys out there on the field are physically fit in a manner that defies modern science, so I’ll appreciate that prowess by pouring fat into my arteries and drowning my brain cells in alcohol.” Don’t know what to make for that Super Bowl party this sunday? Well whatever you decide to bring or make for your friends and family doesn’t have to sideline anyone’s diet. Here are some healthy alternatives from Men’s Health.

Whatever you do, make our hot wings recipe. These wings are so delicious that they have the ability to instantaneously alter your life for the better—taste will seem like an entirely new and improved-upon sensation, your girlfriend will suddenly look like Minka Kelly, and the voices of your friends who showed up to your party justto root against your team will suddenly disappear until Monday morning.

2. On second thought, assign a guest to make our wings. You know how your hands and face look after you eat wings? Well that’s how your entire kitchen looks after you make them.

3. You know what is easy to make? Say, 10 of these incredible hoagies. Do as the great American Henry Ford once did: build an assembly line. As the bread splitting condiment captain, (politely) ask your girlfriend to be the meat and cheese maestro. The dog can help clean up any projectiles that may fly off the line.

4. Next to the bowl of chips and salsa, set out a bowl of extra-strength antacids. You will resist the urge to overeat, but the hot wings, beer, and chili will do to your buddys’ guts what Jason Pierre Paul plans to do to Tom Brady.

5. After the first scandalous GoDaddy.com commercial airs, taking out your smartphone and logging on “to see more” is not appropriate.

6. …unless it’s an all-guys Super Bowl party. Then stream it to the big screen.

7. Patriot wide receiver Wes Welker is a miniscule 5?9? and 185 pounds and Patriot tight end Rob Gronkowski is a refrigerator-like 6?6? and 265 pounds. Remember those facts. A guest will ask.

8. Reconsider the invite you extended to your girlfriend’s vegan pet therapist.

9. Because people unaccustomed to craft beers often don’t realize that some weigh in at over 11 percent ABV (which means a big bottle is equivalent to a bottle of wine. Read: highly irresponsible) be sure to pick beers that are under 6 percent ABV. Unless you want to play DD and drive everyone home after the game.

10. Speaking of beer. Variety is better. Buy two macros (we suggest a regular and light version), and a few different craft styles. Here are 32 ideas.

11. Never let the government plan your Super Bowl party. We can guarantee no one will come next year.

12. The Super Bowl is the only day of the year that girlfriends willfully and happily let their boyfriends wear replica sports jerseys—no questions asked. Take advantage. And while you’re at it, you know who else needs a jersey? The dog.

13. There are many fun things you can do at halftime. Watching Madonna is not one of them.

14. Skip the monotonous, mind-numbing pregame coverage and put the Puppy Bowl on the TV. You may even see a dog in a jersey.

15. Side bets on the Puppy Bowl: Highly encouraged!

16. Speaking of bets—that uncle with a serious betting problem? You’re taking a serious bet by inviting him to your party. If his team wins, he’s like the happy, lovable, funny Robin Williams in Patch Adams, but if his team doesn’t win, he’s the psychopathic Robin Williams in One Hour Photo.

17. Acceptable toppings for nachos include: jack cheese, pepper jack cheese, cheddar cheese, grilled steak and/or chicken, beans, sour cream, onions, tomatoes, any type of fresh or roasted peppers, guacamole, fresh salsa. Unacceptable toppings include: Velveeta or any other nuclear waste colored cheese product and any canned chili that is visually indistinguishable from dog food.

18. Cook early. If you’re still in the kitchen when the game starts, no one is getting up to grab you a spatula, or an oven mitt, or help you put out that fire on the stove. No one.

19. With Tim Tebow out of the running, 40 percent of the people at your Super Bowl party don’t really care about the game. They’ve come to eat your food and drink your beer. Serve them everything they could ever want, with a hefty serving of spite and passive aggression on the side.

20. But if any of those people “Tebow,” cut them off from all food and drink. Tebow doesn’t eat unhealthy food and he sure doesn’t do much beer drinking, so guess what—neither shall Tebowers. -Psalm 3:67

21. Dancing like Victor Cruz? Totally acceptable.

Enjoy the game!

Saturday, 04Feb12

Pre-Super Bowl Get Down

This is going to help you burn those chicken wings, pizza, 6 footers and whatever other junk you can cram into your cranial cavity. Make smart choices like vegetable platters or tofu chips (yea right).

This is a 60 second work /20 second recovery timed sets for 3 rounds with 1 minute rest between

• TRX reverse flyes
• Landmine Reverse Lunges
• KB Snatch pulls
• Band Sprints & Block
• MB Bounding w/ Mtn Climbers (5l/5r)
• 180 Slam Ball

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Athletes ROD

Starter:

4 rounds of: 20 sec of work 10 recovery… stay on each one for 4 rounds then move on

• Recline overhead pulls
• Goblet squats 
• DB push press
• Resisted Kettlebell swings with thin bands
• Plank jacks

Finisher:

20/10 x 10 rounds of this couplet (10 minute set) rest for 1 minute after 5 rounds then continue.

• Slam ball
• Burpees

Friday, 03Feb12

TGIF

First Round

• Burpee & a half x 60 seconds
• KB swings x 60 seconds
• Mtn. Climbers x 60 seconds
• Diamond Sit-ups x 60 seconds
• DB Thrusters x 60 seconds

In rounds 2-3-4 all above movements will be done at 45 sec, 30 sec, 15 sec… respectively. There will be rest in between rounds respective to the times of rounds. 1st round 60 sec rest… 2nd round 45 sec rest and so on

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 Raw Juice Therapy

By Grata Young

Raw juice therapy is a method of treatment of disease through an exclusive diet of juices of fruits and vegetables. It is also known as juice fasting. It is the most effective way to restore health and rejuvenate the body.

During raw juice therapy, the eliminative and cleansing capacity of the organs of elimination, namely lungs, liver, kidneys and the skin, is greatly increased and masses of accumulated metabolic waste and toxins are quickly eliminated. It affords a physiological rest to the digestive  and assimilative organs. After the juice fasting or raw juice therapy, the digestion of food and the utilisation of nutrients is vastly improved.

An exclusive diet of raw juices of fruits and vegetables results in much faster recovery from diseases and more effective cleansing and regeneration of the tissues than the fasting on pure water. Dr. Ragnar Berg, a world-renowned authority on nutriton and biochemistry observes:

“During fasting the body burns up and excretes huge amounts of accumulated wastes. We can help this cleansing process by drinking alkaline juices instead of water while fasting. I have supervised many fasts and made extensive examinations and tests of fasting patients, and I am convinced that drinking alkali-forming fruit and vegetable juices, instead of water, during fasting will increase the healing effect of fasting. Elimination of uric acid and other inorganic acids will be accelerated. And sugars in juices will strengthen the heart. Juice fasting is, therefore, the best form of fasting.”

As juices are extracted from plants and fruits, they process definite medicinal properties. Specific juices are beneficial in specific conditions. Besides specific medicinal virtues, raw fruit and vegetable juices have an extraordinary revitalising and rejuvenative effect on all the organs, glands and functions of the body.

Thursday, 02Feb12

 X-treme ROD

This will be a 45 second work / 20 second recovery for 3 rounds with a 1 minute rest in between

• Reclines
• Dynamax Log throws
• Evil Jumps
• Side to Side Step Ups w/ DB’s in hand
• Elevated Plank Climbers
• KB Cleans Long Cycle (3r/l)

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Ready for Anything Training!!!!!

This class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat.

Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.

Let’s see what you’ve got!!!!

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Hey everyone, there’s a great supplement out there for when those of you have a sucky day.

Coach D takes it all the time… for when life throws you those little curves.

Wednesday, 01Feb12

• 5 burpees
• 10 kettlebell snatches 5/r-5/l or snatch pulls
• 15 mountain climbers ( two legs is 1 rep)
• 20 kettlebell swings

Tuesday, 31Jan12

No Boxing Tonight… so get over it. 

Tuesday Takeover

This is 3 rounds of 6 exercises 45 seconds work and 15 seconds rest or as we will call it from now on recovery, with a 1 minute rest in between rounds. If you think about it for a minute, that is exactly what your body is doing. It’s recovering from the previous round to continue exercising to the end.

• Snatch Pull with a Squat Thrust
• Bent Over Alternating Row (change hands at each rep)
• Super Plank Climber (plank climber with a pushup)
• KB Stand-Kneel-Stand (right)
• KB Stand-Kneel-Stand (left)
• KB Swing

Today’s Instructor will be our very own Nancy Cofrancesco. She will be guiding you through your fitness journey. She has proven her competency as a trainer for NLP and we want to thank her for her efforts.

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Athlete ROD

This is 4 rounds of 5 exercises 45 seconds work and 15 seconds recovery

• Reclines
• Box Jumps
• Mtn. Climbers
• Burpees
• DB Hang Squat Cleans

All these exercises should be set up in 5 rows with each row dedicated to each exercise. The class is broken down to even amounts of teams and set up at each row of exercises when done each team will rotate to the next exercise.

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It’s 141 days till summer…. will you be ready?

 or  

      or        Just Saying…