ROD 012812

January 27, 2012 By Leave a Comment

ROD

Saturday, 28Jan12

 

Cusick Crusher

I love the 15/15 work/rest ratio. So lets do it again for 20 mins or 10 rounds whichever makes you feel better…of

  • KB Swings
  • Mountain climbers
  • DB Thrusters
  • DB Renegade Rows
Oh boy, just thinking about this one makes me cringe. Lets have fun and work hard. Oh yea by the way, there’s no rest in between rounds.
“Every second counts, every rep counts.”
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Athletes ROD

This ROD is most effective when done nonstop & together.

  • 80 Mountain Climbers each leg is a 1 count
  • 25 Jump Squats
  • 10 plank shoulder taps
  • 25 Sit-ups
  • 15 Burpees
  • 15 Ball Slams with green MB’s
  • High Knees for 1 minute
  • 30 Kettlebell highpulls…. Repeat sequence as needed
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 Something to think about if your a runner.

Filed Under: Conditioning, Kettlebell, Medicine Ball, Muscle Endurance, Ready For Anything Tagged With: , , , , , ,

ROD 012312

January 22, 2012 By 1 Comment

Cravings: Why They Strike, How to Curb ThemROD

Monday, 23Jan12

 

Our athlete’s performed this ROD on Saturday…. now it’s your turn. 

Triple Threat

3  Stations, 7 minutes each station for Max Rounds

1:30 min rest in between stations

“Speed” (go quickly)
10 KB High pulls
10 Burpees

“Strength” (go heavy)
10 Kettlebell Swings
10 Dumbbell Push Press

“Stamina” (go w/o resting)
10 Push-ups
10 Mountain Climbers

**Post rounds to comments**

_____________________________________________________________________

149 Day’s till summer. Will you be ready for this?

What do you want to look like this summer?

   or    

                                    It’s all up to you.

_________________________________________________

 

Cravings: Why They Strike, How to Curb Them

Almost everyone has hankered after potato chips, ice cream, chocolate, or another beckoning treat. But why? And what do you do when a craving calls your name? Is it OK to give in once in a while? What if your cravings start to run amok and demand satisfaction every day?

Food Cravings From the Inside Out

Cornell professor Brian Wansink, PhD, makes it his business to understand food cravings. He’s studied a woman who loved to cuddle up with her favorite snack: a bowl of popcorn mixed with M&Ms. He knows why hearty men crave steaks and pizza, while women usually go for candy or cookies.

Insight into cravings is important because our environment is loaded with sensory cues that can prompt us to overeat, Wansink says. He directs Cornell University’s Food and Brand Lab, which studies consumers’ relationships with food. (The lab’s motto: “We uncover eating traps and change them.”) He also wrote the book, Mindless Eating: Why We Eat More Than We Think.

Visual cues — such as seeing enticing foods — are the most frequent environmental triggers. Smells are potent, too. For instance, “You walk by a Cinnabon,” Wansink says, and the rich, sweet aroma can automatically trip a strong desire for the cinnamon rolls.

Don’t Blame Nutrition

One popular myth holds that people crave certain foods to fill a nutritional deficiency.

“The naive view has always been that cravings represent wisdom of the body,” says Marcia Pelchat, PhD, a food researcher at the Monell Chemical Senses Center in Philadelphia.

But it’s not so. Some of her work has shown that people have cravings even when they’re fed a diet that’s completely adequate in calories and nutrients.

“People will often say things, like, ‘Gee, I’m craving potato chips. I’d better eat some because I must need the salt,’” Pelchat says. “But really, how many of us — aside from runners in hot weather — are deficient in salt? And then how do you explain cravings for sweets in terms of deficiency?”

We feel virtuous blaming cravings on nutritional needs, Pelchat says. But “we don’t have such great wisdom of the body,” she says. “Unfortunately, humans rely less on instincts and more on culture to determine what they eat — or on individual experience.” (In her city, for example, a lot of men crave Philly cheese steaks.)

Culture, Sex, and Cravings

Wansink agrees that culture and gender play a big role in cravings. In his research, men were more likely to crave pizza, pasta, and soup over cakes and cookies. Why? Besides being tasty and filling, such hot, savory foods reminded them of attention from their mothers or wives.

In contrast, women liked these foods well enough, but associated them with work, including preparation and cleanup. So instead, women tended to crave hassle-free snack foods, such as candy, cookies, ice cream, and chocolate.

What about that woman who liked popcorn mixed with M&M’s? Not only was the snack easy to prepare, but it made her feel “cozy and safe,” Wansink says. She and her husband had made it as a “secret snack” when they were dating in college; hence, the positive association turned it into her favorite craving.

Almost everyone has hankered after potato chips, ice cream, chocolate, or another beckoning treat. But why? And what do you do when a craving calls your name?

Is it OK to give in once in a while? What if your cravings start to run amok and demand satisfaction every day?

Good Mood, Bad Mood

Certain emotions, including stress, sadness, and boredom, can promote cravings, Pelchat says. “That’s another very strong correlate of cravings. A bad mood can become a conditioned cue for eating. Just like walking by the donut shop, being in a bad mood becomes a cue that elicits going over to the refrigerator.”

Those negative moods get all the press, but Wansink suggests that happy moods might be even more likely to cause cravings. In his survey of about 1,000 Americans, 86% reported that they craved comfort foods when they were happy, and 74% had cravings when they wanted to celebrate or reward themselves. In contrast, 52% had cravings when they were bored and 39% when they were sad or lonely.

The happy eaters craved food to maintain their upbeat mood, he explains: “I want to do something to extend my happy feeling or my happy experience.” Furthermore, they tended to prefer “more meal-like, healthier foods,” he says. In contrast, people in sad moods were much more likely to seek out ice cream, cookies, or potato chips.

You also learn to crave certain foods in certain situations. “If you have a cookie every day after school, just walking into the house cues you to have a cookie,” Pelchat says. “If you don’t get that cookie right away, your mind obsesses about it and turns it into a craving.”

Taming Your Cravings

So you want to put your cravings back in their place. What should you do?

Don’t waste your time on bizarre methods. They don’t work for most people. For example, some models deal with cravings for sweets by taking one bite from a candy bar and spitting it out, or carrying a candy wrapper to sniff, Wansink writes in his book.

Here are some expert tips to try instead:

Eat the Food You Crave Less Often

You may have heard that having a little bit of the food you crave is a good way to break the craving. Maybe not.

“We used to think that eating a small amount of those foods would extinguish a craving. For a long time, we thought that that was the way to deal with cravings, and it just doesn’t seem to work for most people,” Wansink says.

Rather than quitting the craving, continually eating the food may just strengthen the habit. “The more you eat sweets, the more you reinforce the cravings for sweets,” Pelchat says.

So should you go cold turkey? No, Wansink says. Feeling deprived of a favorite food often backfires and you end up eating too much. “You can indulge in it, but just do it less frequently,” he says.

Use Portion Control

“Allow yourself to have a food, but do it in a portion-controlled way,” Pelchat says. For example, don’t keep tempting foods at home, because it’s too easy to wolf down excessive amounts. Instead, go out for one scoop of ice cream or one slice of pizza.

Also, know yourself. Portion control doesn’t work for everyone, especially if tempting foods are on hand. Some people can count out and eat only 15 smoked almonds; others routinely barrel their way to the bottom of the can.

“If you can’t manage portion control, then you want to weaken the link between cues in the environment and eating that food,” Pelchat says. Hide the food in the back of a cupboard; don’t keep it on a kitchen counter or in plain sight. “If you resist, you weaken the link between cues and mindless eating,” she says.

Substitute a Healthier Food

“There’s a very fine line between eating an unhealthy food and a healthy food in terms of how it satisfies cravings,” Wansink says. “You may be dying for that chocolate sundae or whatever, but eating something that’s healthier will eliminate that craving almost as effectively.”

For instance, eating apple slices with peanut butter might satisfy your craving as much as if you really did splurge on ice cream, he says. The sense of satisfaction might not happen immediately or even five minutes later, but it will kick in 15 to 20 minutes later, he says.

Just make sure to eat an amount equal to the volume of the craved food. Otherwise, “you’re still going to be hungry,” Wansink says — and your craving will still be there, waiting for you to give in.

Distract Yourself With an Activity Unrelated to Food

“Substitute something else until the craving goes away. It could be in the form of taking a walk or doing pushups or calling a friend,” Wansink says. Cravings are fleeting, he says. They’ll diminish or go away within an hour, if not sooner.

Don’t wait out a craving passively. An activity that’s “somewhat absorbing” will help you to resist, Pelchat says. “Even counting to 10 does help,” she adds. “People are less likely to eat the craved food. It gives them more control over it.

Have a Plan to Combat Chronic Cravings

“The most dangerous cravings are the ones that are chronic. Those are going to be the most difficult ones to deal with,” Wansink says.

Let’s say that on most days, around 3 p.m., you crave a sweet or salty food — jelly donuts or a big bag of cheese puffs. “In those cases, it can’t be a piecemeal, day-by-day strategy,” he says. That’s a set-up for failure.

It’s better to have a steadfast plan. Make sure to have sugarless gum on hand, ready to pop into your mouth when the craving strikes. Or make it routine to take a walk at that time. “Habitually, you replace that craving,” Wansink says.

Filed Under: Conditioning, Fat Burner, Kettlebell, Muscle Endurance Tagged With: , , ,

ROD 012112

January 20, 2012 By Leave a Comment

ROD

Saturday, 21Jan12

 

WE ARE OPEN TODAY

For safety reasons, please bring an extra pair of sneakers to workout in.

 

Kettlebell Strength Ladder

Down by two’s (10,8,6,4,2) for time:

  • Dbl KB floor presses (r+l=1 rep)
  • Dbl KB front squat
  • Dbl KB bent over rows (make sure you back is straight when performing this movement)
  • Dbl KB swings (outside the legs)
  • Sit-outs (r+l=1 rep)

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Athletes ROD

Triple Threat

3  Stations, 7 minutes each station for Max Rounds

1:30 min rest in between stations

“Speed” (go quickly)
10 KB High pulls
10 Burpees

“Strength” (go heavy)
10 Kettlebell Swings
10 Dumbbell Push Press

“Stamina” (go w/o resting)
10 Push-ups
10 Mountain Climbers

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Unleash The Power Of Heavy Kettlebell Training  by Mike Mahler

Many people believe light to moderate kettlebell training is ideal, 53lb kettlebells for men and 26lb kettlebells for women. This line of thinking is a great way to miss out on the benefits of heavy kettlebell training.

For example, 53lb kettlebells are not challenging to me at all and if I based my training on 53lb kettlebells, I would not have the strength, size, endurance, and explosive power that I currently have. Moreover, my clients would not make the improvements that they have made if they stuck to light bells.

Even if your goals are cardio and muscular endurance, why not work up to heavier kettlebells for reps? Do you really think that knocking off ten double swings with two 88lb kettlebells will not be beneficial? Do you think that ten clean and presses with the 70s will not benefit you as an athlete? Of course both will. An athlete would clearly do better with do twelve clean and presses with two 70s than thirty clean and presses with two 53s.

If you can do thirty reps with a weight, it is too easy to have any dramatic benefit for athletic activities and strength (unless your sport is GS, a kettlebell sport), especially, for combat athletes. The heavier the kettlebells you can handle for muscular endurance, the more benefit you will have for your sport. Using Olympic lifting as a back drop, an athlete who can Power Clean 315lbs five times is going to have much more explosive power than an athlete who can Power Clean 135lbs fifteen times. Moreover, the athlete who can Power Clean 315lbs will be able to do far more than fifteen reps with 135lbs.

Heavy training improves light training, but not the other way around. So why even bother with light training? With the exception of working on form and back-off weeks, I would say do not bother. Personally, 70lb bells are the lightest ones I own and I only use them for GTG (Pavel’s Greasing the Groove in which you practice an exercise daily for neurological facilitation) for presses and sometimes high-rep Front Squats.

Recently someone asked me how many reps I can do for the ten-minute Snatch test with a 53lb kettlebell. I have no idea as I have never done the test. With all due respect to the test and the great people who have participated in the test (lots of impressive numbers by people who have taken the test), I’d rather have an athlete knock off twenty Snatches left and right with an 88lb kettlebell and eventually the 105lb bell. Sounds like too much? I can do 17 Snatches left and right with a 105lb kettlebell and I am far from a gifted athlete.

A few months ago I knocked off 50 reps per arm on One-arm Snatches with a 53lb bell. I am not breaking any records, and there are a few things you should know. I never train with light kettlebells; I rarely work on high reps (over ten reps per set), and the 50 reps left and right was easy for me. The power and endurance that I built with heavy kettlebells carried over very well to light weights for high reps. However, take a man or woman who can do 50 snatches with a 53lb kettlebell who has never trained with a heavier kettlebell and I promise you that he or she will not be able to do more than a few reps with a 105lb kettlebell. More than likely, he or she will not even be able to do one rep. If you are an athlete, light training it is not ideal for the majority of your workouts.

Once you have the technique down, ramp up the intensity. Heavy kettlebell training will do far more for explosive power and when done in high reps will develop muscular endurance that will transfer to your sport.

Now I am not blowing my own horn here or trying to convey what a great athlete I am. Again I am not a great athlete and certainly not a genetic freak. My anabolic hormone levels are good, but certainly not exceptional. Thus, I do not have tremendous recovery abilities either. I did not even start lifting weights until I was 18 and got pinned with 100lbs on the bench press when I first got started. I never played sports in high school or college. Thus, if I can work up to the numbers above, it should be no problem for gifted athletes. I am just an average guy who learned how to train smart, recruit the CNS, and use my own leverage points to handle heavier bells – more about leverage points later.

My point to drive home is that heavy kettlebell training is not just beneficial for size and strength, but for muscular endurance as well. The muscular endurance you build with heavy kettlebells is much more beneficial than light kettlebells for athletes. In addition, heavy kettlebell training engages the CNS more efficiently, teaches you how to master your own leverage points, and if used correctly, probably has a great benefit to optimizing anabolic hormones. Of course this is far more complicated than just training.

Let me make it clear by stating that I do not think heavy weight low-rep training takes the place of muscular endurance. That is not what this article is about. Of course you need to work with high reps and lots of volume or frequency to ramp up endurance, but you should not be afraid of heavy kettlebell training. If muscular endurance is your thing, have a goal of working up to some high reps with some heavy kettlebells on the Double Clean and Press, Double Swing, Double Front Squat (or Double Clean and Front Squat), Double Clean and Jerk (or Clean and Push Press), Double Snatches, One-arm Swings, and One-arm Snatches.

Heavy kettlebells are bells you can only do a few reps with, say 2-4. Start with low reps to get used to the heavier kettlebells. For example, if you can Clean and Press two 53lb bells ten times, do a few sets of two reps when you start working with the 70lb bells. Make each rep perfect. Once that gets easy, start building the reps. When you can do ten Clean and Presses with the 70s, get a pair of 88s and do the same thing.

One important thing to keep in mind is that training form needs to be modified as the bells get heavier. Let’s use the Clean and Press as an example. With light kettlebells, you can keep the body fairly loose and still maintain proper technique. You can easily keep your body upright as leverage is not a necessity. However, once you start doing Clean and Presses with heavy kettlebells, you are playing in a whole new ball game. You have to tighten up and apply more tension to have a solid foundation. You will have to let your back “sit back” and push your hips as far forward as possible for optimal leverage. Your breathing will change. Now you have to hold your breath or apply “power breathing” to keep the tension high to get the bells moving.

An another example is the One-arm Snatch: When I do Snatches with a 105lb bell my form is much different than my form with a 70lb kettlebell. I drive through with much more power and pop the pelvis through and let my back sit back for more explosive power and leverage similar to what Olympic lifters do. As the bell goes overhead, I bend my knees slightly to get under the weight and catch it. When I return the bell to the starting position, I keep it close to my body for maximum control. I also do not swing the bell back as far between my feet as that also throws off the leverage. It is almost a completely different exercise all together than a One-arm Snatch with a lighter bell.

One final example is the One-arm Military Press with a 105lb kettlebell. At my bodyweight of 193, I can One-arm Military Press a 70lb kettlebell easily without having to shift my weight at all for optimal leverage. When I press an 88lb bell, I shift my weight a little bit. However, when I press a 105lb kettlebell, I need every leverage point that I can take advantage of. I kick my hip out under the bell; I take the bell behind my back so I can engage the lat more and acquire more leverage and stability. Then I shift my weight in the opposite direction similar to a side press to keep the bell moving, and once I have the bell moving, I shift my weight under the bell to finish the move.

I saw Steve Cotter, founder of Full Kontact Kettlebells, One-arm Military Press a 105lb kettlebell recently and it almost looked like a Kettlebell Windmill. Steve started the press from under the chin and quickly got the bell behind his back to reach the optimal leverage point. Some of you may feel that this is cheating. To retort I say you either weigh a lot more than Steve and do not need leverage to press a 105lb kettlebell, or you are not even close to pressing a 105lb. Do you really feel that mastering leverage with a heavy kettlebell is not beneficial to athletes? Isn’t that what athletes do all of the time? Judo and wrestling have a lot of techniques in which the ideal leverage is used to take the opponent down efficiently. In football you do not just ram into your opponent haphazardly, you go for a particular spot to do the most damage.

One of the strong benefits of heavy kettlebell training is that you ultimately have to master all of your leverage points to get the job done. Right now, I am working on the Double Clean and Press with two 105lb kettlebells. The only way that it is going to happen is if I apply my ideal leverage points. These are points I have not found yet as I have not needed to apply them with 88lb kettlebells and below. Regardless, I will find these points and I will press the 105lb kettlebells. It is only a matter of time and the learning process in and of itself is a lot of fun. I really enjoy the challenge. When I work up to a Clean and Press with the 105lb kettlebells for reps, you better believe that it will improve my numbers with the 88s and 70s. No doubt about it.

I will leave you with this. Even if you do not want to train with heavy kettlebells, if you want to improve your numbers with the bells you are currently using, get some heavier kettlebells. The 88lb kettlebells always felt heavy to me until I started training with 105lb kettlebells. Now they feel light and the 70s feel so light that when I went to do a Double Clean and Press yesterday, I almost ended up doing a Double Snatch by accident!

Filed Under: AMRAP, Dumbbell Training, Fat Burner Tagged With: , , , , ,

ROD 011612

January 16, 2012 By Leave a Comment

ROD

Monday, 16Jan12

 

Monday Met-Con

This is a timed 30 second work / 20 second rest for 4 rounds ~ no rest

Circuit A  

  • Jumping pull-ups
  • Sit-up to a wall toss w/dynamax ball
  • Burpees w/a roll right (stand & jump) repeat roll left
  • Reverse KB contralateral lunge (KB right side/lunge back with right leg)

Rest 2 minutes… set up for another 4 rounds ~

Circuit B

  • Recline overhead pull
  • Kettlebell deadlift jumps
  • Sit-outs
  • KB swings

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          Go Giants!!

________________________________________________________________________

Every great
dream begins with a dreamer. Always remember, you have within you the strength,
the patience, and the passion to reach for the stars to change the
world.
Harriet Tubman

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19 Reasons To Ignore Everybody And Follow Your Dreams

We’ve been conditioned to believe that we need to keep our heads down and follow a template for living.

It goes something like this: Go to school, go to college, find a job that you kind of like (but really don’t), get married, have some kids, save for retirement, and slowly give up.

But we don’t have to live like this. Just because a lot of people do something, doesn’t mean that’s the only way to live. You can follow your own path, wake up excited, and live on your own terms.

I want to share 19 reasons why you should ignore everyone and follow your dreams:

  1. The only “yes” you need to follow your dreams is yours.
  2. You’ll regret it later in life, and if you’re delaying it, you’ll question yourself why didn’t you do it sooner.
  3. Not following your dreams makes you feel unaccomplished.  Eventually, this will stop you from dreaming altogether.
  4. It will attract some attention, even from the naysayers ad haters. You will feel strong as you prove the naysayers wrong.  As Walter Bagehot said; “The great pleasure in life is doing what people say you cannot do.”
  5. People who follow their dreams are doers.   Doers have more power to create, influence, and change their environment… and eventually the world.
  6. Life feels more memorable, hence you feel/become more memorable.
  7. Following your dreams might take unexpected turns, but those are the interesting and memorable challenges of living the dream.
  8. Those challenges will help you grow as they make you step out of your comfort zone.
  9. Dreams make you take chances, but chances can bring more opportunities.
  10. Afraid about it? Good. Being afraid makes you feel more alive, so smash through that brick wall of fear.  Don’t be afraid to make mistakes.  Elbert Hubbard once said, “The greatest mistake you can make in life is to be continually fearing you will make one.”
  11. Your dreams and your actions define you.  Don’t let others define you with what they tell you to do and not to.
  12. You will inspire other to follow their own dreams, even if they know nothing about you.
  13. Following your dreams makes you interesting.
  14. Who doesn’t love to challenge the status quo?
  15. There are no rules in life so why limit yourself to what everybody else is doing?
  16. Accomplishing your dreams will spark even bigger dreams.
  17. You feel you have something more to live for.
  18. Even if your dreams fail, you’ll feel proud you gave it your all to accomplish them. Dreamers tend to fail, but they tend to learn more in life. You learn from failure.  So, dust yourself and try it again.
  19. It’s your life, live it under your terms!

It is up to you to live your dreams.

Filed Under: Conditioning, Fat Burner, Kettlebell, Power & Strength Tagged With: , ,

ROD 010211

January 1, 2012 By Leave a Comment

ROD

Monday, 02Jan12

 NO ATHLETE OR EVENING TRAINING SESSIONS TONIGHT, WE ARE CLOSED

Back to our regular schedule tomorrow.

Kettlebell Two Minute Torture
On the 2 minute mark for 20 minutes, do
  • 5 burpees
  • 10 kettlebell snatches 5/r-5/l or snatch pulls
  • 15 mountain climbers ( two legs is 1 rep)
  • 20 kettlebell swings
This is a classic and if you’ve ever done this workout before you know that at each round it will become more and more difficult to keep up with the clock. With performing the snatches, you must be able to perform them properly.
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THE 10 RULES OF HEALTHY LIVING

Years ago, I used to start planning my New Year’s resolutions almost a little too early. At the time, I was either too young or too naïve to realize what I was really doing: Procrastinating. I may have seemed ambitious, but I was spending so much time looking toward the future that I completely ignored the present. As a result, I was taking two unnecessary steps back before beginning my journey forward.

New Year’s resolutions are a great tradition. It’s one of the few times when you make a concentrated effort to write down your goals and become better. It’s something that we should all do more often, and not just once a year.
But in looking forward you oftentimes forget two important things: To live in the present and try to become better, and to look back and reflect on what you’ve learned. The past is a great indicator of what you’ve achieved, where you’ve failed, and how you can become better.
Here are the 10 things I learned or was reminded of in 2011. Hopefully they can help your journey for self-improvement in 2012.
STICK TO THE BASICS
I’ve spent my life trying to figure out the best ways to help people get in better shape. And the more exercises I perform, the more programs I experiment with, the more I become convinced that a simplified approach provides the best results. Every year people are trying to reinvent the wheel. And while some of those exercises are fun and challenging, and many diets actually work (more on that soon), making change starts with learning and mastering the basics.
Eat well. Move more. Sleep. Repeat.
It sounds almost too simple to be true, but good health begins and ends with those ingredients. That’s not to say there aren’t other important factors—hormones, stress, and inflammation—are three examples of “hidden” elements that play an important influence on how you look and feel. But before you can begin worrying about the minutiae, you need to establish a healthy foundation.  Once you’re consistent in those three areas, I promise you’ll be amazed by the changes that will occur to your body.
MORE PLANNING, MORE RESULTS
This past year I developed a habit of writing down my goals before each day. And you know what happened? I became more productive than ever. The truth is, everything we do in our lives is dictated by our minds. Whether we roll out of bed and go to the gym, select healthy food or the unhealthy choice, and even pushing yourself to do more at your job or be a better husband/wife/son/daughter/parent/friend—everything is a mind game.
Listen, it’s easy to lose sight of what we want to accomplish and what we actually achieve. So I remind myself daily. I don’t beat myself up when I fall short of my goals, but writing down expectations is a great way to stay accountable. Maybe you do it once a week, or once a month. But if you focus on the psychology of success rather than the end goal, you’ll probably end up achieving more than you thought you could.
STUBBORNNESS IS STILL STUPIDITY
As much as I have learned about fitness, I still make some big mistakes. This year I ran a Tough Mudder. It was a great race, lots of fun, challenging, and something I’d recommend for everyone. What I wouldn’t recommend? Going from running 0 miles to tackling 12 miles. Sure I had good intentions and wanted to prepare, but I didn’t. As a result, my feet are still angry at me.
As the saying goes, “Rome wasn’t built in a day.” Be patient with your body and you will be rewarded. Be impatient, and you’ll always fall short of your true potential. (or hurt yourself repeatedly )
DIETS WORK
I know that most people hate the word “diet.” As I’ve explained before, people need to understand that it’s just a word to describe eating habits. But more importantly, it’s essential that you understand that many different diets work very well.  While some are admittedly terrible (see: Cookie Diet), there are many ways to eat healthy, lose weight, and feel great.
Here’s the problem: Diets are filled with too much dogma. Paleo dieters are upset with people who eat grains. People who eat grain are upset with low-carbers. The low-carbers are mad at those who don’t eat fat. On and on it goes. It’s a constant shouting match that drowns out a simple reality—the best diet is the one that works for your lifestyle. And to figure out your lifestyle, you need to develop increased self-awareness.
If you have food sensitivities or allergies, you might need to cut back on certain foods (wheat, dairy, and grains are common problems).
If you love fatty foods, you might want to pick a diet that allows them.
If you can’t live without carbs, well, don’t live without carbs. Take a more balanced approach and see if you lose weight on the plan. If you don’t, then adjust.
The point is this: I’ve gone high fat, high protein, 3 meals a day, 6 meals a day, a cheat meal per week, and even fasted. I’ve experienced success with each variation, and you can probably find research to support all of them, as well. So don’t worry about finding the best solution; only focus on what works for you. The dieting process is fairly simple:
1) Find a plan that is rooted in science. You want some basis of legitimacy. For instance, we know that the calories-in vs. calories-out is a foundational element of weight loss/weight gain. Use that as a baseline and I’d try tracking your calories—at least in the short term—so you can learn portion sizes and understand how much you’re actually consuming.
2) Learn the details and rules of a specific diet approach and see if you think it’d work for your lifestyle.
3) Try it out and see if it works.
If I had a better solution, I’d give it to you. And we can talk all day about macronutritents (proteins, carbs, and fats are important), but you have to find something that works for your preferences and your lifestyle. If it’s not sustainable for you, it’s probably not worth doing.
MENTORS ARE INVALUABLE AND NECESSARY
I would not be where I am today without the help and guidance of many people. And I wouldn’t have the knowledge to share with you if it wasn’t for the lessons I’ve learned from others. I truly do stand on the shoulders of others, and it’s their information that allows me to help so many people. I am a student first and a teacher second, and that mentality allows me to learn more, constantly improve, and fix my errors and mistakes.
So many special thanks go out to the following people. Your contributions and lessons are invaluable:
John “Roman” Romaniello, Alan Aragon, Mike Roussell, Martin Rooney, Jim “Smitty” Smith, Alwyn and Rachel Cosgrove, Joe Dowdell, Bill Hartman, Mike Robertson, Eric Cressey, Jason Ferruggia, Valerie Waters, Martin Berkhan, Mike Boyle, Robert Dos Remedios, and David Jack.
I can’t possibly thank everyone, but these “experts” are a notch above the rest. And a special thanks to Ted Spiker. You are Legen- (wait for it…) DARY.
My advice: Find someone who is doing what you want, reach out to them, and do all that you can to learn from their model and adjust it to your life and your own style.
ANYONE CAN CHANGE THEIR DESTINY
I’ve always believed in the amazing capabilities of the human body. But since I’ve joined the LIVESTRONG.COM team, I’ve read more than 100 success stories, which details the amazing transformations of many different people, all of who overcame incredible hurdles. Starting in 2012, we will be featuring all of these stories more prominently, and I encourage you to share your story as well.
LIFTING WEIGHTS IS (STILL) THE BEST WAY TO LOSE FAT
This one is pretty self-explanatory. Just like dieting, there are many ways that you can drop fat and lose weight. But if you’re looking for the best, most efficient way, there’s no doubt resistance training is the answer. Whether you’re a man or woman, hit the weights and your body will change for the better.
TRUE HEALTH IS BALANCED HEATLH
I’m more convinced than ever that a rigid approach to health is unhealthy. Listen, I live, eat, and sleep health and fitness. I love the gym, enjoy cooking healthy meals, and read scientific journals for fun. (don’t judge me) But fitness and nutrition shouldn’t be a pain. It should be an enjoyable part of your life. So that means taking some days off, enjoying food (and desserts or alcohol, if that’s your preference), and finding balance. I make more time for indulgences than I ever did, and I’m still staying in great condition.
Your health should be one of the biggest priorities in your life, but that doesn’t mean it has to control every aspect of your day.  Push yourself hard, set high standards and don’t settle for less, but make sure you laugh, smile, enjoy and share your experiences with others. Battling your weight or other health demons is tough enough. Don’t make it harder on yourself. The more mentally relaxed you are, the easier it will be to stay consistent and fight your way to the goals you want to achieve.
Bonus lesson: PAY IT FORWARD 
You’ll be surprised how many people genuinely want to help inspire people to become healthier. And your willingness to be a mentor or provide assistance can be the change that makes a difference in this world. I’m as committed as ever to help you in any way that I can, and I hope that inspires you to do the same for others.
To everyone: Happy holidays and thank you for a memorable 2011. I am continually humbled by all of you. Thank you for your support, criticism, and feedback. If there’s one thing I can promise it’s this: We won’t quit, we won’t overlook the present, and we’ll keep listening and doing all we can to help you live strong.

Filed Under: Conditioning, Holiday ROD, Kettlebell Tagged With: ,

ROD 122411

December 23, 2011 By Leave a Comment

ROD

Saturday, 24Dec11

 

Christmas Eve Met-Con Blast

As we prepare for Christmas, we have in front of us all of the Chrismas fare. Tonight we will eat, drink and party all we can. So this workout will be dedicated to the gluttonus, drunkuous and festivous alter-ego inside of us all. Here we go!!

30 w/30 r seconds for 24 minutes ~ No rest

  • TRX recline & high pulls
  • DB walking lunges
  • Plank walkers
  • DB Thrusters

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20 w / 20 r seconds for 20 minutes ~No rest

  • Half burpees
  • Reclines
  • Donkey kick to box jump

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“‘Twas the Night Before Christmas”

By Clement Clarke Moore

‘Twas the night before Christmas, when all through the house
Not a  creature was stirring, not even a mouse;
The stockings were hung by the  chimney with care,
In hopes that St. Nicholas soon would be there;

The  children were nestled all snug in their beds,
While visions of sugar-plums  danced in their heads;
And mamma in her ‘kerchief, and I in my cap,
Had  just settled down for a long winter’s nap,

When out on the lawn there  arose such a clatter,
I sprang from the bed to see what was the matter.
Away to the window I flew like a flash,
Tore open the shutters and threw up  the sash.

The moon on the breast of the new-fallen snow
Gave the  lustre of mid-day to objects below,
When, what to my wondering eyes should  appear,
But a miniature sleigh, and eight tiny reindeer,

With a little  old driver, so lively and quick,
I knew in a moment it must be St. Nick.
More rapid than eagles his coursers they came,
And he whistled, and shouted,  and called them by name;

“Now, DASHER! now, DANCER! now, PRANCER and  VIXEN!
On, COMET! on CUPID! on, DONDER and BLITZEN!
To the top of the  porch! to the top of the wall!
Now dash away! dash away! dash away all!”

As dry leaves that before the wild hurricane fly,
When they meet with an  obstacle, mount to the sky,
So up to the house-top the coursers they  flew,
With the sleigh full of toys, and St. Nicholas too.

And then, in  a twinkling, I heard on the roof
The prancing and pawing of each little  hoof.
As I drew in my hand, and was turning around,
Down the chimney St.  Nicholas came with a bound.

He was dressed all in fur, from his head to  his foot,
And his clothes were all tarnished with ashes and soot;
A bundle  of toys he had flung on his back,
And he looked like a peddler just opening  his pack.

His eyes — how they twinkled! his dimples how merry!
His  cheeks were like roses, his nose like a cherry!
His droll little mouth was  drawn up like a bow,
And the beard of his chin was as white as the snow;

The stump of a pipe he held tight in his teeth,
And the smoke it  encircled his head like a wreath;
He had a broad face and a little round  belly,
That shook, when he laughed like a bowlful of jelly.

He was  chubby and plump, a right jolly old elf,
And I laughed when I saw him, in  spite of myself;
A wink of his eye and a twist of his head,
Soon gave me  to know I had nothing to dread;

He spoke not a word, but went straight to  his work,
And filled all the stockings; then turned with a jerk,
And  laying his finger aside of his nose,
And giving a nod, up the chimney he  rose;

He sprang to his sleigh, to his team gave a whistle,
And away  they all flew like the down of a thistle.
But I heard him exclaim, ere he  drove out of sight,
MERRY CHRISTMAS TO ALL, AND TO ALL A GOOD-NIGHT!

 

 

Filed Under: Conditioning, Dumbbell Training, Fat Burner, High Intensity Interval Training, Kettlebell, Muscle Endurance Tagged With: , , , ,

ROD 121711

December 16, 2011 By Leave a Comment

ROD

Saturday, 17Dec11

 

Metcon Triplets

3 minutes at each triplet doing 20 second intervals continuosly.  Go from one movement to the next without stopping.

Take 1:00 rest between each triplet and rotate through 2 times.

Here are the triplets:

  1. Jumping pull ups / thrusters / slamball      20-20-20 x3 = 3min
  2. Kettlebell swings / burpees / flings      20-20-20 x3 = 3min
  3. Kettlebell clean L / Kettlebell clean R / mountain climbers     20-20-20 x3 = 3min
  4. Pushups / Walkouts / Kettlebell get-ups      20-20-20 x3 = 3min

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Filed Under: Conditioning, Dumbbell Training Tagged With: , , ,

ROD 120811

December 8, 2011 By 2 Comments

ROD

Thursday, 08Dec11

 

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

4 rounds for time:

  •   5 Double squat jump & a half Burpees
  • 10 Deadlifts
  • 15 DB squat cleans
  • 20 KB Swings
  • 25 Mtn. Climbers

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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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Filed Under: Barbell Training, Conditioning, Dumbbell Training, HIIT X-treme Tagged With: , , , ,

ROD 120511

December 5, 2011 By Leave a Comment

ROD

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.

 

 

Filed Under: Bodyweight, Conditioning, Dumbbell Training, Ladders, Power & Strength Tagged With: , , ,

ROD 120311

December 2, 2011 By Leave a Comment

ROD

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.

 

 

Filed Under: Bodyweight, Conditioning, Conditioning Triplets, Kettlebell, Muscle Endurance Tagged With: , , ,
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