ROD 051212

May 11, 2012 By 1 Comment

ROD

Saturday , 12May12

 

Jumping, Slamming,Thrusting & Conditioning

This is a 40 second work / 20 second rest timed exercise for 4 rounds with

40 second rest in-between rounds for all to perform.

  • Box jumps
  • DB Thrusters
  • Suicide runs
  • Dynamax slams w/ OH toss (the toss is just a short lob overhead, retrieve it quickly and repeat)
  • Jumping split squats
  • Reclines

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Give up or push on?

As I sit and write this my body is crying out in pain. My legs are sore, my back hurts and I couldn’t feel happier or prouder of myself. You see yesterday I started a new workout program, which if I’m being totally honest is probably beyond my abilities right now. It started with a fitness test (which is not meant to be a strenuous workout, but rather just a test of your fitness levels so you can compare you progress as you work through the program). 90% of the way through I was on the floor throwing my guts up. If anything could be taken as a sign that this is too tough for me then that surely must be it. It would have been really easy for me to throw in the towel at this point and decide to do an easier workout plan and maybe come back to this one at some point in the future.

When I woke up this morning I could hardly walk, my legs felt like led weights and every step was painful. So you know what I did? I got on with Day 2 of the program. After 20 minutes I was really pleased with myself, that I’d managed to get through it. Sure I’d missed out about a quarter of it because I needed a rest and my muscles just couldn’t keep up, but I had done it! I kept up with the workout. And was ready to stretch, warm down and mark a big tick next to my day 2 check list.

Then the instructor said “Well done – the warm up is over, lets get ready for the workout! - sound familiar-  Time to push yourself cause now it gets hard!” OMG was he serious? Yes – turns out he was, because the workout had 20 minutes left to run and the warm up really was the easy bit!

So at this point it surely is time to give up and quit right? Wrong! Now I’m not going to say that I managed to complete the whole workout and that I did all the exercises, because that wouldn’t be true. But I did everything I could and even more than that. When I needed a break I forced myself to go an extra 20 or 30 seconds before taking it. If I needed a 5 minute break I let myself have 2 minutes. I only took breaks when I felt pain that could be dangerous or if my form was slipping. By the end of it I wanted to cry, and was desperately counting down the seconds in my head til it was over.

And when it was over? I felt great – granted absolutely knackered, and every muscle in my body was aching (and still it LOL), but I stuck with it. No way was I going to quit – and I did better than I thought I was going to do halfway through. And what’s more is that I know in my head that this time next week I’ll do even better at this workout. And even better the week after and the week after that.

The point is that whatever you think you can do – trust me you can do way more. Where you think your limits are – there is just a choice – give up or push on. So what makes the difference between these two choices? How do you ensure that you have the drive and determination to push part the pain barrier or the fear barrier (depending on what’s stopping you)?

Well it’s simple – it comes down to motivation. How much do you want it? Think of something right now that you want to do but don’t think you can do it – maybe you think its too hard, or that you’re just not good enough. Something that you believe is beyond your limitations. If I was to tell you that if you didn’t complete it then all of your family members would be killed, I’m betting come hell or high water you would ensure that you got through it – however painful it may be. Now that might seem like quite an extreme example, but the point is that with the right motivation staying the front of your mind you can achieve anything. Motivation can come from anywhere, and it doesn’t matter what it is, as long as it works for you.

For me, for example, with my workouts, I have lots of motivation. Firstly I’ve let myself get out of shape and fatter than I’ve been before, and I don’t like that. So I have the motivation in my head of constantly comparing what my body is like now to what I will be if I push myself and complete this program.

Secondly, a friend of mine has been doing this program for 3 weeks and she’s getting great results, and God help me I’m not going to be beaten by a girl! LOL As stupid as that may sound – it works for me. So I use it – because it works. And I’ve found out over the last day that she completed the fit test without any problems and didn’t find the day 2 workout that hard and can get through it all. You might think that that disparency would discourage me and lessen my motivation. You’d be wrong. It tripled my motivation and determination to do even better and push myself even hard – Because God Help Me I’m not going to be beaten by a girl!

Thirdly, its summer coming up in a few months, and by the time I finish my program it will be about 2 weeks before I head of the states to be beach side. So I am determined to have a body I’m proud to show off on the beach. I’m keeping that image in my head at all times

And Lastly, but not least by any means, I have written up a list of 100 reasons why I will succeed and will I will achieve my goals whatever happens! I read through that list every day, I keep it where I can see it when I’m doing my workout and when I’m thinking that I can’t go any further I look at it and remind myself why I’m doing it.

So if I can push myself past where I thought my limited where – then why can’t you?! Exactly – you can! So stop reading this and go and do it!!! J

Have Fun and Overcome that Challenge.

Juan Becerra

Filed Under: Conditioning, High Intensity Interval Training, Speed Tagged With: , , , ,

ROD 050312

May 2, 2012 By 5 Comments

Thursday, 03May12

 

 

 

 

 

 

 

 

 

7pm

5 rounds for time of:

  • 3 Wall Climbs  or 3 Rope Climbs
  • 30 Box jumps

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8pm

Are You Ready for Anything ?

Our Super High Intensity Boxing Circuit class is a 1 hour ass kicking class that will leave you in a fatigued.

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

Push yourself & let’s see what you’ve got!!!!

Filed Under: Boxing, For Time, High Intensity Interval Training, HIIT X-treme, Primal Tagged With: , ,

ROD 040712

April 7, 2012 By 1 Comment

ROD

Saturday, 07Apr12

 

Slammin’ Saturday

For the Gym

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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For the Athlete’s

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
  • Kettlebell swings
  • 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

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For the High Rock Folk’s

In a Pre-Designated area of High Rock the following challenge will be accomplished. A flag area will be set up for the teams. The teams will be assigned. The challenge is for the team who finishes the designated workout first wins.

This ROD will continue through for two rounds. The team that finishes first will recieve a surprise that will be announced .

  • The first area, 5 burpees will be performed
  • The second area, 5 burpees & 5 sit-outs will be performed
  • The third area, 5 burpees, 5 sit-outs and 5 push-ups will be performed
  • the fourth area, 5 burpees, 5 sit-outs, 5 push-ups and 20 Mtn. Climbers (r/l leg = 1)

How it will Work: At the start the first person will

  • The first teammate will perform 5 burpees and run to the second stageing area, then wait until the next teammate does his/her burpees…
  • the second teammate will start with the 5 burpees then run & tag the second teammate who will perform 5 burpees & 5 sitouts then runs to…
  • the third staging area while the third teammate is at the start performing his/her burpees to run to the second staging area so that that teammate will run again to the third staging area and so on until everyone finishes… Good Luck!

 

 

Filed Under: Conditioning, High Intensity Interval Training, High Rock Ruoutine, Running Tagged With: , ,

ROD 022312

February 23, 2012 By Leave a Comment

ROD

Thursday, 23Feb12

 

These exercises will be done in 5 minute circuit and will change every circuit as the class progresses with a 1 minute rest between circuits.

Circuit A

  • Dbl DB Pushup to
  • Renegade Row to
  • Bear Crawl forward and reverse repeat for 5 minutes

Circuit B

  • Dbl DB Thruster to
  • DB Pushups to
  • DB Renegade Row to
  • Bear Crawl f/r repeat for 5 minutes

Circuit C

  • 5 Dbl KB Clean and Jerk to
  • 5 Windmill alt r/l  to
  • 20 Mtn. Climbers repeat for 5 minutes

Circuit D

  • 5 Dbl KB outside swings to
  • 5 Rear Lunge r/l to
  • 5 Deadlift jumps to
  • 10 Sit-outs repeat for 5 minutes…Done

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Ready for Anything Training!!!!!

This Super Boxing X-Treme 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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Filed Under: Bodyweight, Boxing, Deadlifts, Fat Burner, High Intensity Interval Training, HIIT X-treme, Kettlebell, Muscle Endurance Tagged With: , , , , ,

ROD 022112

February 21, 2012 By Leave a Comment

ROD

Tuesday, 21Feb12

 

Ready for Anything Training!!!!!

This Super Boxing X-Treme 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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Fight Gone Bitchin’

In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the group must move to the next station immediately.

The stations are:

  1. Wall-ball, 10 ft target
  2. Barbell Sumo deadlift high-pull
  3. Box jump
  4. Barbell Push-press
  5. Row

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Coaches Corner

Nutrition tip of the day: 10 Snacks Under 200 Calories

1. Raw Almonds and Raspberries- 79 Calories

2. Chobani Greek Yogurt (Blueberry) w/ Ground Flax Meal
Yogurt (1 Container)- 200 Calories

3. 10 Baby Carrots and 10 Cherry Tomatoes with 2 tbsp spoons Hummus
136 Calories

4. Banana with Almond Butter w/ Roasted Flax Seeds
Small Banana- 100 Calories

5. Almond Milk and frozen Fruit Smoothie 
1 Cup Blue Diamond Unsweetened Vanilla Almond Milk
Half Cup Frozen Unsweetened Raspberries
Half Cup Frozen Unsweetened Blueberries
Half Tablespoon Organic Agave Syrup
142 Calories

6. Unsweetened Apple Sauce with Cinnamon- 100 Calories

7. 1/2 cup Beets and 1/4 Avocados with 1 Tbsp EVOO and Balsamic Vinegar
180 Calories
8. 1 cup Fat Free Cottage Cheese with 1 small Zucchini- 180 Calories

9. Tomato Slice Rolled in 3 pieces of Sliced Turkey with 2 tsp. Mustard
106 Calories

10. 1 cup Kale Chips and 2 tbsp. White Bean Dip- 115 Calories

Filed Under: Barbell Training, Boxing, Conditioning, Fat Burner, High Intensity Interval Training, HIIT X-treme, Muscle Endurance Tagged With: , , ,

ROD 021712

February 16, 2012 By Leave a Comment

ROD

Friday,17Feb12

 

Happy Friday

This is 6 rounds of 30 seconds work/20 seconds rest, 1 minute rest every 2 rounds, then repeat.

  • KB Dead dip & switch
  • KB Rows (alt. l/r at ea. round)
  • KB Deadlift jumps
  • KB Jerk press (change arms at each round) if not the push press
  • KB Sumo high pulls
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Self Myofascial Release

Self myofascial release techniques (SMRT), although not new, have become more and more prominent amongst athletes and fitness enthusiasts alike.

Both allopathic and alternative Therapists have embraced the use of myofascial release massage to reduce chronic pain and rehabilitate a range of injuries. Some therapists claim a long list of benefits, from curing tennis elbow to IBS relief. While some claims may be contentious, it seems likely that many sports men and women can benefit from this regenerative therapy.

Its important to understanding two key terms in order to appreciate how self myofascial release technique acts favourably on the body. They are fascia and trigger points. Both are explored below before moving on to some sample self myofascial release exercises.

Fascia & Trigger Points

Fascia is a specialized connective tissue layer surrounding muscles, bones and joints and gives support and protection to the body. It consists of three layers – the superficial fascia, the deep fascia and the subserous fascia. Fascia is one of the 3 types of dense connective tissue (the others being ligaments and tendons) and it extends without interruption from the top of the head to the tip of the toes (1).

Fascia is usually seen as having a passive role in the body, transmitting mechanical tension, which is generated by muscle activity or external forces. Recently, however some evidence suggests that fascia may be able to actively contract in a smooth muscle-like manner and consequently influence musculoskeletal dynamics (2).

Obviously, if this is verified by future research, any changes in the tone or structure of the fascia could have significant implications for athletic movements and performance. This research notwithstanding, the occurrence of trigger points within dense connective tissue sheets is thought to be correlated with subsequent injury.

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Trigger points have been defined as areas of muscle that are painful to palpation and are characterized by the presence of taut bands. Tissue can become thick, tough and knoted. They can occur in muscle, the muscle-tendon junctions, bursa, or fat pad (3). Sometimes, trigger points can be accompanied by inflammation and if they remain long enough, what was once healthy fascia is replaced with inelastic scar tissue.

It has been speculated that trigger points may lead to a variety of sports injuries – from camps to more serious muscle and tendon tears. The theory, which seems plausible, is that trigger points compromise the tissue structure in which they are located, placing a greater strain on other tissues that must compensate for its weakness. These in turn can break down and so the spiral continues.

According to many therapists, trigger points in the fascia can restrict or alter the motion about a joint resulting in a change of normal neural feedback to the central nervous system. Eventually, the neuromuscular system becomes less efficient, leading to premature fatigue, chronic pain and injury and less efficient motor skill performance. An athlete’s worst nightmare!

What causes a trigger point to form?

The list of proposed causes includes acute physical trauma, poor posture or movement mechanics, over training, inadequate rest between training sessions and possibly even nutritional factors (4,5).

Self myofascial release is a relatively simple technique that athletes can use to alleviate trigger points. Studies have shown myofascial release to be an effective treatment modality for myofascial pain syndrome (6,7,8), although most studies have focused on therapist-based rather than self-based treatment.

Filed Under: Conditioning, High Intensity Interval Training, Kettlebell Tagged With: , , ,

ROD 021512

February 15, 2012 By Leave a Comment

ROD

Wednesday, 15Feb12

 

Concord Couplets

30 seconds on/30 seconds of rest of the 1st exercise, followed by the 2nd exercise in the section. Continue for 4 rounds then move to the next couplet until you are done!

Couplet 1

  • KB Swings
  • Mt Climbers

Couplet 2

  • Barbell push press
  • Battling ropes (member on each end kneeling)

Couplet 3

  • Jumping Pullups
  • Slam Ball

In couplet #2 these battling ropes are a true battle. There will be a member on each end of the rope in a kneeling position. They will make waves and battle each other for dominate waves. This should be good!! If there is an uneven amount of members, for the battle everyone will take turns at soloing.

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Power to the Push-Ups

In an age where everyone cares greatly about their bench press, something very important has been forgotten. It’s a little minuscule workout that is everything—the push-up.

Last year, I worked with a high school football team, and I saw something very scary—kids who could bench 250–300 lbs but couldn’t perform a single push-up! The importance of push-ups has completely gone out the window, and I have no idea why or how. If you’re an athlete and you can’t hold your body in a plank position, yet you can bench 300 lbs, you aren’t strong at all. I would go as far as to say you’re a “weak bastard.” I don’t care how much you weigh. You should be able to do a single, perfect, push-up or get the hell out of my face with what you bench press. This is day one stuff!

I’m going to lay it out for you right here. You can practice in your backyards, garages, and living rooms so that you don’t embarrass yourself in public.

How a push-up should look
Your body should be tight and flat, not curved up or with your low back swayed down like an old horse. You should be in a straight line as if you were laying on the floor. You should be able to pinch a silver dollar between your butt cheeks. Tighten it up! (I know you’re a tight ass about your bench form, so do the same here big man!)

Your hands should grip the floor. Don’t push the floor away from you but hold on to it like you’re holding on to your last remaining shred of dignity. Keep your elbows tight to your sides. Save the chicken wings for the bar. You’ve failed when you can’t keep your body straight and tight. Here at NLP we like to do a variation that has worked for many. Lower yourself totally to the ground, in a controlled manner, don’t go totally limp, push off as a single unit, don’t peel yourself up from the ground, into the plank position, repeat. Very effective especially for you ladies who want to improve their upper body strength.

Here’s a simple progression:

Step 1: Grab a bench, chair, truck tail gate, or whatever. I don’t give a crap. Just get your shoulder elevated because you can’t support your body weight yet. Do three sets. The first two sets should be to submaximal effort (leave two or three in the tank). For the last set, perform as many as possible. Do this every other day or throw it in after your bench press on your upper body day(s).

Step 2: Congratulations! You can do 25 elevated push-ups now—in a row! So get rid of the elevation and start working on performing a push-up on a flat surface. Once you can get 25 in a row on a flat surface, take some of your bad ass bench chains, throw them around your neck, and weight your push-ups.

If you go flat and can’t get three repetitions, go to half of your old elevation. Wash, rinse, and repeat step one.

Step 3: Challenge your friends who can’t do push-ups and bury their asses. Impress the ladies! Ladies impress the men!

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Filed Under: Barbell Training, Conditioning, Couplets, High Intensity Interval Training, Kettlebell Tagged With: ,

ROD 020712

February 7, 2012 By Leave a Comment

ROD

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

Filed Under: Boxing, Conditioning, Fat Burner, High Intensity Interval Training, HIIT X-treme Tagged With: , , , ,

ROD 020612

February 5, 2012 By Leave a Comment

ROD

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?

Filed Under: Bodyweight, Conditioning, Dumbbell Training, Fat Burner, High Intensity Interval Training, Muscle Endurance, Power & Strength Tagged With: , , , ,

ROD 013012

January 30, 2012 By Leave a Comment

ROD

Monday, 30Jan12

 

Manic Monday

5 rounds of 30 work/15 rest at each station. Complete all five rounds at each station before moving on to the next.  Take 1 minute rest between each station.

  • Knees to Elbows (at pullup station)
  • Slam Ball
  • DB Thrusters
  • KB Cleans (5 r/l)
  • KB High Pulls
  • DB Lunges (DB side to shoulder height at ea. lunge)

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It’s one month in to the year, how are you doing on those New Years goals? Whats your game plan, action items, challenges, rewards? Not sure? Come see what we are doing at Next Level Performance and see why we are changing the game when it comes getting fit Mentally and Physically!

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The Dark Side of Vitamin water

Now here’s something you wouldn’t expect. Coca-Cola is being sued by a non-profit public interest group, on the grounds that the company’s vitaminwater products make unwarranted health claims. No surprise there. But how do you think the company is defending itself?

In a staggering feat of twisted logic, lawyers for Coca-Cola are defending the lawsuit by asserting that “no consumer could reasonably be misled into thinking vitaminwater was a healthy beverage.”

Does this mean that you’d have to be an unreasonable person to think that a product named “vitaminwater,” a product that has been heavily and aggressively marketed as a healthy beverage, actually had health benefits?

Or does it mean that it’s okay for a corporation to lie about its products, as long as they can then turn around and claim that no one actually believes their lies?

In fact, the product is basically sugar-water, to which about a penny’s worth of synthetic vitamins have been added. And the amount of sugar is not trivial. A bottle of vitaminwater contains 33 grams of sugar, making it more akin to a soft drink than to a healthy beverage.

Is any harm being done by this marketing ploy? After all, some might say consumers are at least getting some vitamins, and there isn’t as much sugar in vitaminwater as there is in regular Coke.

True. But about 35 percent of Americans are now considered medically obese. Two-thirds of Americans are overweight. Health experts tend to disagree about almost everything, but they all concur that added sugars play a key role in the obesity epidemic, a problem that now leads to more medical costs than smoking.

How many people with weight problems have consumed products like vitaminwater in the mistaken belief that the product was nutritionally positive and carried no caloric consequences? How many have thought that consuming vitaminwater was a smart choice from a weight-loss perspective? The very name “vitaminwater” suggests that the product is simply water with added nutrients, disguising the fact that it’s actually full of added sugar.

The truth is that when it comes to weight loss, what you drink may be even more important than what you eat. Americans now get nearly 25 percent of their calories from liquids. In 2009, researchers at the Johns Hopkins Bloomberg School of Public Health published a report in the American Journal of Clinical Nutrition, finding that the quickest and most reliable way to lose weight is to cut down on liquid calorie consumption. And the best way to do that is to reduce or eliminate beverages that contain added sugar.
Meanwhile, Coca-Cola has invested billions of dollars in its vitaminwater line, paying basketball stars, including Kobe Bryant and Lebron James, to appear in ads that emphatically state that these products are a healthy way for consumers to hydrate. When Lebron James held his much ballyhooed TV special to announce his decision to join the Miami Heat, many corporations paid millions in an attempt to capitalize on the event. But it was vitaminwater that had the most prominent role throughout the show.

The lawsuit, brought by the Center for Science in the Public Interest, alleges that vitaminwater labels and advertising are filled with “deceptive and unsubstantiated claims.” In his recent 55-page ruling, Federal Judge John Gleeson (U.S. District Court for the Eastern District of New York), wrote, “At oral arguments, defendants (Coca-Cola) suggested that no consumer could reasonably be misled into thinking vitamin water was a healthy beverage.” Noting that the soft drink giant wasn’t claiming the lawsuit was wrong on factual grounds, the judge wrote that, “Accordingly, I must accept the factual allegations in the complaint as true.”

I still can’t get over the bizarre audacity of Coke’s legal case. Forced to defend themselves in court, they are acknowledging that vitaminwater isn’t a healthy product. But they are arguing that advertising it as such isn’t false advertising, because no could possibly believe such a ridiculous claim.

I guess that’s why they spend hundreds of millions of dollars advertising the product, saying it will keep you “healthy as a horse,” and will bring about a “healthy state of physical and mental well-being.”

Why do we allow companies like Coca-Cola to tell us that drinking a bottle of sugar water with a few added water-soluble vitamins is a legitimate way to meet our nutritional needs?

Here’s what I suggest: If you’re looking for a healthy and far less expensive way to hydrate, try drinking water. If you want to flavor the water you drink, try adding the juice of a lemon and a small amount of honey or maple syrup to a quart of water. Another alternative is to mix one part lemonade or fruit juice to three or four parts water. Or drink green tea, hot or chilled, adding lemon and a small amount of sweetener if you like. If you want to jazz it up, try one-half fruit juice, one-half carbonated water.

If your tap water tastes bad or you suspect it might contain lead or other contaminants, get a water filter that fits under the sink or attaches to the tap.

And it’s probably not the best idea to rely on a soft drink company for your vitamins and other essential nutrients. A plant-strong diet with lots of vegetables and fruits will provide you with what you need far more reliably, far more consistently — and far more honestly.

 

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