Thursday, 26Jan12

X- treme ROD

This is a timed set of 30 seconds on and 20 seconds rest for 5 rounds ~ No Rest

• Deadlifts
• Weighted Step ups
• Wall Ball
• Dbl KB Swings
• Ball slams

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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!!!!

Tuesday, 17Jan12

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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Tabata Tuesday

Tabata these 5 exercises for 20 seconds rest / 10 second rest.  Stay on each station for the complete 8 rounds

• TRX recline to a finisher
• Wall Ball shots
• KB swings
• Mtn. Climbers
• Ball slams

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Athlete ROD

A timed 30 seconds work / 20 seconds rest for 4 Rounds

•  Med-ball push-ups
•  180 Jumps on Stepper
•  Air squats

Rest two minutes, then…

•  Suitecase Deadlift Squat Jumps
•  Mountain Climbers
•  S/L Donkey kicks 15r/15L

Friday, 13Jan12

This is a timed workout 30 work / 15 rest with a 40 second rest in between each of the 4 rounds

• Reclines
• Band Thrusters
• Burps
• 180? twist ball slam
• Figure 8 to a hold
• KB Back Presses

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Don’t forget the NLP Party is tomorrow evening!!

Friday, 06Jan12

TGIFF

• TRX Finishers
• Ball slams
• KB Front squats
• Mountain climbers
• BB high pulls
• Single arm band pushes (alt. arms at each round)

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Here are some interesting, but true facts, that you may or may not have known.

1. The Statue of Liberty’s index finger is eight feet long.
2. Rain has never been recorded in some parts of the Atacama Desert in Chile.
3. A 75 year old person will have slept about 23 years.
4. Boeing 747′s wing span is longer than the Wright brother’s first flight. The Wright brother’s invented the airplane.
5. There are as many chickens on earth as there are humans.
6. One type of hummingbird weighs less than a penny.
7. The word “set” has the most number of definitions in the English language; 192 Slugs have four noses.
8. Sharks can live up to 100 years.
9. Mosquitos are more attracted to the color blue than any other color.
10. Kangaroos can’t walk backwards.
11. About 75 acres of pizza are eaten in in the U.S. everyday.
12. The largest recorded snowflake was 15 Inch wide and 8 Inch thick. It fell in Montana in 1887.
13. The tip of a bullwhip moves so fast that the sound it makes is actually a tiny sonic boom.
14. Former president Bill Clinton only sent 2 emails in his entire 8 year presidency.
15. Koalas and humans are the only animals that have finger prints.
16. There are 200,000,000 insects for every one human.
17. It takes more calories to eat a piece of celery than the celery had in it to begin with.
18. The world’s largest Montessori school is in India, with 26,312 students in 2002.
19. Octopus have three hearts.
20. If you ate too many carrots, you would turn orange.
21. The average person spends two weeks waiting for a traffic light to change.
22. 1 in 2,000,000,000 people will live to be 116 or old.
23. The body has 2-3 million sweat glands.
24. Sperm whales have the biggest brains; 20 lbs.
25. Tiger shark embroyos fight each other in their mother’s womb. The survivor is born.
26. Most cats are left pawed.
27. 250 people have fallen off the Leaning Tower of Pisa.
28. A Blue whale’s tongue weighs more than an elephant.
29. You use 14 muscles to smile and 43 to frown. Keep Smiling!
30. Bamboo can grow up to 3 ft in 24 hours.
31. An eyeball weighs about 1 ounce.

Wednesday, 21Dec

******Holiday Schedule******

Starting tonight we will ONLY have one evening training session per night at 7:30pm.  We will resume our normal schedule on Tuesday January 2, 2012.

Morning , weekend and athlete training sessions will NOT be affected.

Thank you,

Merry Christmas & a Happy New Year

Four Calling Birds

This is a timed 40 sec work / 20 sec rest for 4 rounds with a 1 min rest between

• KB Floor presses
• Sit-outs
• Agility ladder drills
• Mtn. climbers
• Recline face pulls

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This one’s for you Marie A.

Gluten: What You Don’t Know Might Kill You

Friday, 16Dec11

With all the Christmas parties and all the festive gatherings these past weeks have left us with not only constipation but weight gain in the worse way. Remember it’s a fact that Americans gain the most weight between Halloween and New Years….OUCH!! So we will keep our ROD’s medium volume with high reps in a timed set.

It’s time to get up and kick some ass. This is not for the squemish. This class get’s up early and is put through a rigorous set of exercises that’ll make an onion cry. So c’mon set your alarm early & get some with Coach Juan, in this intense boxing and conditioning session.

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The 10 am kick-ass class will conduct business as always, Killin’ & Feelin’ some of the best routines.

Festive Friday 

Four rounds for time of:
7  Tricep dips on the box
14  Jumping pull-ups
21  Heavy dumbbell thruster

Saturday, 10Dec11,

Metabolic Strength

15/15 seconds for 7 rounds ~ no rest

• Push-Ups – between 2 steps
• Reclines
• Mtn. Climbers
• Kettlebell Swing
• Sit-outs
• Ball slams

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Getting Physical: Underlying Beliefs That May Be Keeping You Unfit

As the holidays begin, many of us are resolving to get up off the couch and get our bodies into shape after New Year’s. But if we don’t examine our underlying attitudes towards exercise, then we may end up facing some mental barriers to getting physical.

Changing your mind might just be the first step to changing your body. Here are a few common notions – and their truths – that I have witnessed as a personal trainer:

Grueling Conditioning vs. Pleasurable Movement

On television shows like the “Biggest Loser”, the media often portrays exercise as suffering. The reality is, the “no pain, no gain” approach actually creates a huge psychological hurtle to just getting started. If we associate the gym with punishment, we’ll be less inclined to go, and unlikely to consistently return.

Conversely, finding an activity that you enjoy – a dance class with a dynamic instructor, a compelling training event or a beautiful, nearby hiking trail – will ensure that you will repeatedly go. Exercising can, and should, be both challenging and pleasurable. Finding a sense of joy while exercising will ensure that you look forward to your next workout, and will eventually help you increase your intensity.

Short Term Results vs. A Lifetime of Health

Instead of toughing out the routine to achieve a perfect body, consider exercise as lifelong practice of crucial and feel-good self-care. Regularly breaking a sweat serves as very potent medicine regardless of your weight, age, fitness level or body type. To reap the benefits of fitness, we need to take this medicine for the rest of our lives, instead of administering it for a quick fix.

Spot Reduction vs. Functional Fitness

When I worked at a women’s fitness center, I often heard women list a litany of hated body parts like their abs, upper arms, or thighs. They have come to expect that they can “fix” individual body parts by using specific pieces of gym equipment that isolate individualized muscles groups.

Unfortunately, the fitness industry has fueled the idea of “spot reduction” with infomercials for gizmos called “ab-blasters” or “thigh masters”. The fact is, depending on your genetic disposition, you may or may not be able to sweat your way into a visibly muscular physique.

My rule of thumb is:  “If it looks like a chair, then beware.” Getting out of chairs develops our core muscles and trains the muscles to effectively work together.

Practicing integrated, full body movements (also called compound exercises) can drastically improve posture, build balance, boost athletic skill, address back pain and increase energy.  Exercise your body as an integrated, functional whole instead a fractured, conglomeration of flawed parts.

Working Out vs. Working In

Too often, exercise becomes pigeonholed as an atonement for dietary transgressions. Instead of using it as self-punishment, a movement practice can be a form of self-determination. Beyond burning calories, training can provide emotional balance, foster introspection, and increase creativity.

The conscious movement of our body opens up mental blocks and soothes our inner self. One of the reasons that yoga and other mind-body approaches have become so popular is because they engage the physical, mental, and spiritual dimensions of a person.

If you find yourself giving up on exercise, then you might recognize some of these attitudes. If your workouts are no fun or you are just trying to squeeze into a smaller dress size, you might get stuck in an “all or nothing” mentality.

But you may be less apt to throw in the gym towel if you reconsider why and how you are working out. So whether you choose swimming, hula-hooping, or rock climbing, do something that you love and will do regularly. We can exercise to condition the body as well as refresh the mind and enliven the spirit.

Tuesday, 06Dec11

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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H.I.I.T.

This class is for the skilled NLPer in advanced Barbell & Kettlebell techniques. The participant must be familiar with movement’s such as Deadlift’s, Clean’s & Front Squats.  There will be No Gloves used or modification of the exercises. If you can only get 5 reps and you have to stop, then rest until you can continue the set. Thats what it’s all about. So that the next time we perform this ROD you will see and feel the improvements in both increased strength and decreased time. Please, Please!! make sure you post your time to comments. This is mandatory for this class. We need a reference we can come back to.

X-treme ROD

3 rounds for time… Go Heavy or Go home.

•  6 Hang Squat Cleans
•  9 KB Squat-Press-Stand (alt 3 r/l)
• 12 Box Jumps
• 15 Push-ups
• 18 Mtn. Climbers

Monday, 05Dec11

Monday Masher

This will be a timed set of 40 sec work & 20 sec rest for 4 rounds

• Reclines
• DB Thrusters
• Dbl squat jump burpees
• Box jumps
• Agility ladder drill

Men use the heavy DB’s for the Thrusters and for the  ladder drills all participants will use lite dumbbells in hand (3-5#’s)

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The Alzheimer’s Generation: What We’ve Learned in 30 Years 

 Rita Altman, R.N. Vice President, Memory Care and Programming for Sunrise Senior Living

In the early 1980s, most people with Alzheimer’s disease would have simply been labeled as “senile.” Spouses and adult children would take on the responsibility of providing care until it was time for a nursing home, where they received care in an institutional setting.

Since then, there have been remarkable strides forward in the diagnosis, understanding and care for those with Alzheimer’s disease and other forms of memory loss. Reflecting on the progress we’ve made in the last 30 years helps us to prioritize new advances in the decades ahead.

Diagnosis, Treatment and Education

Every 69 seconds, someone develops Alzheimer’s disease and one out of every eight seniors over the age of 65 has the disease. Yet 30 years ago, no one knew its name. If you search the New York Times archives from 1850 through 1977 for “Alzheimer’s disease,” only one story refers to the disease, although it was first diagnosed back in 1907.

The Alzheimer’s Association, whose resources are invaluable to so many today, was not even founded until 1980, and it was not until 1982 that Ronald Reagan declared an official “Alzheimer’s Awareness” week. Many people regarded the symptoms of confusion and memory loss as just a reality of getting older. The result was that little attention was given to treatment, diagnosis, and more importantly, care and caregivers.

While a definitive cure for Alzheimer’s is still elusive, there are five FDA-approved drug treatments that help relieve the symptoms of the disease. These have all been developed in the past few decades and there are numerous new therapies in the research pipeline.

Care Settings

Prior to the 1970s, resources and services for people with memory loss were virtually non-existent, and care was given either at home or in nursing homes. Fortunately, a major shift occurred in the 1980s when the institutionalized medical model of care provided in nursing homes transitioned to the resident-centered social model provided in assisted living communities.

It was during this period in time that assisted living pioneers Paul and Terry Klaassen, founders of Sunrise Senior Living, designed the type of care and services that would always put the resident first, whether or not they have memory loss. This approach not only champions quality of life, but also honors the residents’ wishes and promotes identity, independence and dignity.

As the assisted living industry grew, dedicated wings or free-standing buildings were built specially for residents with memory impairment. These homelike neighborhoods provided a secure, non-restricting environment and promoted a sense of community. Architects then began to focus on the design elements which give residents with memory loss a sense of orientation through built-in environmental cues that helped them find their way and reduce feelings of insecurity. Design innovations included automatic sensor lights and contrasting colors in bathrooms, tableware designed to be bright and contrasting — all of which further promote dignity and independence.

By the early 2000s, a few assisted living companies identified a need for specialized programs and services specifically designed for residents with Mild Cognitive Impairment (MCI) or early stages of Alzheimer’s disease. These programs were designed to assist seniors with early signs of memory loss to engage in activities that promote cognitive stimulation, social engagement, mutual support and stress reduction with a goal of delaying memory loss. Not until recently did studies suggest that lifelong learning, mental and physical exercise, continuing social engagement, stress reduction and proper nutrition may be important factors in promoting cognitive vitality.

Care Provision

Thirty years ago, there was little consensus about how best to help those who were disoriented and seemed to live in a different time and place because of Alzheimer’s or other forms of memory loss. That changed in 1982, when internationally renowned social worker Naomi Feil published her seminal work, “Validation: The Feil Method, “which introduced caregivers to an empathetic way of communicating with disoriented seniors. Today, thousands of professional caregivers are trained to use validation techniques, through which they are able to tune into the inner reality of the person with dementia. This method helps build trust and restore the person’s dignity.

Activities in memory care have also transitioned away from the large group, one-size-fits-all approach to more intimate small groups that focus on shared interests and promoting a sense of purpose and belonging. Most care also now centers around social engagement with well-designed activities to increase quality of life.

The Future

As progressive as the last 30 years has been to improve care for those with Alzheimer’s and other forms of memory loss, the future looks even more promising, especially in the area of technology. The safety-oriented devices such as motion sensor alerting and GPS shoes will continue to proliferate and enable greater independence. Scientists are also testing brain imaging tools and blood tests that may allow for earlier interventions. Computer-based brain fitness products and remote communication with family members are also promising to flourish and help keep those with memory loss connected socially.

Everyone is hopeful that this generation will be the one where a cure is found. While the search continues, there will be even more emphasis on prevention and controlling contributing risk factors. Until then, one of the most important advances we can make is to continue educating, training and supporting everyone who is touched by Alzheimer’s disease and other forms of memory loss.

Saturday, 03Dec11

Tazmanian Triplets

15 seconds work/ 15 seconds rest for 8 rounds at each triplet

• Kettlebell swings / Burpees / KB high pulls
• Reclines /Mtn. Climbers /Alt. kettlebell racked squats

Take 1:00 rest between each 8 round couplet… Go heavy or Go home

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The Nxt Level Performance dietary suggestion is as follows:

Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.

What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search “Google” for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with High Intensity Interval Training.

What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research “hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The Nxt Level Performance recommends a low-glycemic diet and consequently severely blunts the insulin response.

Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The Nxt Level Performance recommendations are consistent with this research.