ROD 122311

ROD

Friday, 23Dec11

 

Two Turtle Doves

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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10:00 am Class

15 w/15 r seconds for 20 minutes ~ No rest

• Reclines
• KB Snatch r/ l
• Ball slams
• Kettlebell racked squats

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30 Things to Stop Doing to Yourself

“When you stop chasing the wrong things you give
the right things a chance to catch you.”

As Maria Robinson once said, “Nobody can go back and start a new beginning, but anyone can start today and make a new ending.”  Nothing could be closer to the truth.  But before you can begin this process of transformation you have to stop doing the things that have been holding you back.

Here are some ideas to get you started:

1. Stop spending time with the wrong people. – Life is too short to spend time with people who suck the happiness out of you.  If someone wants you in their life, they’ll make room for you.  You shouldn’t have to fight for a spot.  Never, ever insist yourself to someone who continuously overlooks your worth.  And remember, it’s not the people that stand by your side when you’re at your best, but the ones who stand beside you when you’re at your worst that are your true friends.
2. Stop running from your problems. – Face them head on.  No, it won’t be easy.  There is no person in the world capable of flawlessly handling every punch thrown at them.  We aren’t supposed to be able to instantly solve problems.  That’s not how we’re made.  In fact, we’re made to get upset, sad, hurt, stumble and fall.  Because that’s the whole purpose of living – to face problems, learn, adapt, and solve them over the course of time.  This is what ultimately molds us into the person we become.
3. Stop lying to yourself. – You can lie to anyone else in the world, but you can’t lie to yourself.  Our lives improve only when we take chances, and the first and most difficult chance we can take is to be honest with ourselves.  Read The Road Less Traveled.
4. Stop putting your own needs on the back burner. – The most painful thing is losing yourself in the process of loving someone too much, and forgetting that you are special too.  Yes, help others; but help yourself too.  If there was ever a moment to follow your passion and do something that matters to you, that moment is now.
5. Stop trying to be someone you’re not. – One of the greatest challenges in life is being yourself in a world that’s trying to make you like everyone else.  Someone will always be prettier, someone will always be smarter, someone will always be younger, but they will never be you.  Don’t change so people will like you.  Be yourself and the right people will love the real you.
6. Stop trying to hold onto the past. – You can’t start the next chapter of your life if you keep re-reading your last one.
7. Stop being scared to make a mistake. – Doing something and getting it wrong is at least ten times more productive than doing nothing.  Every success has a trail of failures behind it, and every failure is leading towards success.  You end up regretting the things you did NOT do far more than the things you did.
8. Stop berating yourself for old mistakes. – We may love the wrong person and cry about the wrong things, but no matter how things go wrong, one thing is for sure, mistakes help us find the person and things that are right for us.  We all make mistakes, have struggles, and even regret things in our past.  But you are not your mistakes, you are not your struggles, and you are here NOW with the power to shape your day and your future.  Every single thing that has ever happened in your life is preparing you for a moment that is yet to come.
9. Stop trying to buy happiness. – Many of the things we desire  are expensive.  But the truth is, the things that really satisfy us are  totally free – love, laughter and working on our passions.
10. Stop exclusively looking to others for happiness. – If you’re not happy with who you are on the inside, you won’t be happy in a long-term relationship with anyone else either.  You have to create stability in your own life first before you can share it with someone else.  Read Stumbling on Happiness.
11. Stop being idle. – Don’t think too much or you’ll create a problem that wasn’t even there in the first place.  Evaluate situations and take decisive action.  You cannot change what you refuse to confront.  Making progress involves risk.  Period!  You can’t make it to second base with your foot on first.
12. Stop thinking you’re not ready. – Nobody ever feels 100% ready when an opportunity arises.  Because most great opportunities in life force us to grow beyond our comfort zones, which means we won’t feel totally comfortable at first.
13. Stop getting involved in relationships for the wrong reasons. – Relationships must be chosen wisely.  It’s better to be alone than to be in bad company.  There’s no need to rush.  If something is meant to be, it will happen – in the right time, with the right person, and for the best reason. Fall in love when you’re ready, not when you’re lonely.
14. Stop rejecting new relationships just because old ones didn’t work. – In life you’ll realize that there is a purpose for everyone you meet.  Some will test you, some will use you and some will teach you.  But most importantly, some will bring out the best in you.
15. Stop trying to compete against everyone else. – Don’t worry about what others doing better than you.  Concentrate on beating your own records every day.  Success is a battle between YOU and YOURSELF only.
16. Stop being jealous of others. – Jealousy is the art of counting someone else’s blessings instead of your own.  Ask yourself this:  “What’s something I have that everyone wants?”
17. Stop complaining and feeling sorry for yourself. – Life’s curveballs are thrown for a reason – to shift your path in a direction that is meant for you.  You may not see or understand everything the moment it happens, and it may be tough.  But reflect back on those negative curveballs thrown at you in the past.  You’ll often see that eventually they led you to a better place, person, state of mind, or situation.  So smile!  Let everyone know that today you are a lot stronger than you were yesterday, and you will be.
18. Stop holding grudges. – Don’t live your life with hate in your heart.  You will end up hurting yourself more than the people you hate.  Forgiveness is not saying, “What you did to me is okay.”  It is saying, “I’m not going to let what you did to me ruin my happiness forever.”  Forgiveness is the answer… let go, find peace, liberate yourself!  And remember, forgiveness is not just for other people, it’s for you too.  If you must, forgive yourself, move on and try to do better next time.
19. Stop letting others bring you down to their level. – Refuse to lower your standards to accommodate those who refuse to raise theirs.
20. Stop wasting time explaining yourself to others. – Your friends don’t need it and your enemies won’t believe it anyway.  Just do what you know in your heart is right.
21. Stop doing the same things over and over without taking a break. – The time to take a deep breath is when you don’t have time for it.  If you keep doing what you’re doing, you’ll keep getting what you’re getting.  Sometimes you need to distance yourself to see things clearly.
22. Stop overlooking the beauty of small moments. – Enjoy the little things, because one day you may look back and discover they were the big things.  The best portion of your life will be the small, nameless moments you spend smiling with someone who matters to you.
23. Stop trying to make things perfect. – The real world doesn’t reward perfectionists, it rewards people who get things done.  Read Getting Things Done.
24. Stop following the path of least resistance. – Life is not easy, especially when you plan on achieving something worthwhile.  Don’t take the easy way out.  Do something extraordinary.
25. Stop acting like everything is fine if it isn’t. – It’s okay to fall apart for a little while.  You don’t always have to pretend to be strong, and there is no need to constantly prove that everything is going well.  You shouldn’t be concerned with what other people are thinking either – cry if you need to – it’s healthy to shed your tears.  The sooner you do, the sooner you will be able to smile again.
26. Stop blaming others for your troubles. – The extent to which you can achieve your dreams depends on the extent to which you take responsibility for your life.  When you blame others for what you’re going through, you deny responsibility – you give others power over that part of your life.
27. Stop trying to be everything to everyone. – Doing so is impossible, and trying will only burn you out.  But making one person smile CAN change the world.  Maybe not the whole world, but their world.  So narrow your focus.
28. Stop worrying so much. – Worry will not strip tomorrow of its burdens, it will strip today of its joy.  One way to check if something is worth mulling over is to ask yourself this question: “Will this matter in one year’s time?  Three years?  Five years?”  If not, then it’s not worth worrying about.
29. Stop focusing on what you don’t want to happen. – Focus on what you do want to happen.  Positive thinking is at the forefront of every great success story.  If you awake every morning with the thought that something wonderful will happen in your life today, and you pay close attention, you’ll often find that you’re right.
30. Stop being ungrateful. – No matter how good or bad you have it, wake up each day thankful for your life.  Someone somewhere else is desperately fighting for theirs.  Instead of thinking about what you’re missing, try thinking about what you have that everyone else is missing.

 

 

ROD 121911

ROD

Monday, 19Dec11

 

Pre-Holiday Monday Boost

Complete this 30 second work 20 second rest for 3 rounds of the following 6 exercises with a 50 second rest in between rounds.

• Reclines
• Sit-outs
• Double KB front squat into double military press (this is not a thruster, you must stop at the top of your squat-pause-press overhead each time.)
• Mtn climbers
• Close grip push ups

Follow up with this…after a minute rest then…

Evil Tabata

Evil is right !!  8 cycles of 20 seconds work and 10 seconds rest. Complete 2 rounds of the following 2 exercises:

1. KB Swing
2. Burpee and a half

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Holiday Drinking: Keep It Safe

By Drew W. Edwards, Ed.D., MS

Every holiday season, people have to deal with the increased pressures and stress that the holidays place upon most of us. Whether we’re traveling to be with family or doing our last-minute gift buying, most people feel under pressure during the holidays.

As you might suspect, the holiday season then becomes one of the most dangerous times of the year for alcohol-related accidents and death. There are several reasons for this:

• More people drink during the holidays due to numerous parties and other festivities.
• Many holiday drinkers don’t drink often, so they have a lower alcohol tolerance. These people often underestimate their level of impairment and sometimes even drive when they shouldn’t. When arrested for drunk driving, these people often show a relatively low blood alcohol content yet they are very intoxicated.
• Problem drinkers and alcoholics love the holidays because there are more social occasions to drink. They say they feel more “normal” because the occasional drinkers are also more likely to abuse alcohol during this time of year. Consequently, people with alcoholism drink and drive more frequently. Unlike occasional drinkers, they have a high tolerance for alcohol and can consume large amounts before showing effects.
• The holidays are busy and stressful. People are hurrying more than normal and winter road conditions make driving more dangerous. Add alcohol to this scenario and you have a recipe for disaster.

Avoiding Alcohol-Related Problems

You can make your holidays happier and safer by following these five simple tips for consuming alcohol in moderation throughout the season:

1. Just say no. Resist the pressure to drink or serve alcohol at every social event. Just because it’s there does not require that you drink it. There is no law stating that alcohol is a necessary ingredient for holiday cheer. Don’t feel like you have to drink just because your host offers — it’s not rude to choose a non-alcoholic beverage instead.
2. Offer nonalcoholic beverages.
   If you want to serve alcohol to your guests, offer nonalcoholic beverages as well. Make your guest feel as comfortable choosing a nonalcoholic beverage as he would choosing alcohol. You can do this by putting nonalcoholic drinks in a prominent, easily accessible place and by asking guests what they would like to drink, instead of pointing them to the bar or handing them an alcoholic drink when they arrive.
3. Designate a driver before the party begins.
   If you or your friends are going to a party and plan to use alcohol, decide in advance who will be the designated driver. Decide that drinking and driving is not an option.
4. Choose your number ahead of time.
   If you are going to drink, do what responsible drinkers do. Decide ahead of time how many drinks you will have and stick to it. A blood alcohol content chart can help you understand the relationship between the amount of drinks, blood alcohol content and level of impairment.
5. Remember that alcohol is a complement, not the purpose.
   Sometimes we lose sight of a holiday celebration or party and see it as a chance or opportunity to drink socially. While it is such an opportunity, the main purpose of a party is to have fun with people you know. Drinking is always an option and optional, and it is as much as a choice as it is a responsibility. Keep this in mind throughout the night. If you find yourself going overboard, find a friend or loved one, and explain you’d like to go home. You can stop yourself before you go too far, you just need to choose to do so.

You can ensure your holiday season is a relaxing, enjoyable and peaceful one as long as you remember to drink in moderation, and encourage your loved ones to do the same. Don’t become another drunk driving statistic, and try to remember the reasons people celebrate at this time of the year.

 

ROD 113011

ROD

Wednesday, 30Nov11

 

Phaser Wednesday

This will be a 30sec work with 20sec rest interval. Each phase will be done for 4 rounds non-stop. Pick a kettlebell weight that is challenging and stick with it. Taking two kettlebells and switching every movement is not conducive to increasing overall strength & conditioning. Don’t just get through the rounds, get through the rounds fatigued.

Phase I

• Goblet Squat
• Single Arm KB Row (right)
• Two-Sumo Squat Jump + Burpee
• Single Arm KB Row (left)

Rest 1:30, then…

Phase II

• Two-Handed KB Swing (heavy)
• KB Stand-Kneel-Stand (right)
• Squat thrust to a KB snatch pull
• KB Stand-Kneel-Stand (left)

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ROD 110711

ROD

Monday, 07Nov11

 

Start-up Monday

30 seconds of work/ 20 seconds of rest non-stop active movement for five rounds.

• Jumping pull-ups
• KB racked lunges
• Deadlifts
• Half burpees
• Kettlebell high pulls

Let the weeks beatdown begin.

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Athlete’s ROD

We will go over and learn the deadlift. We will work as a clinic until the movement is learned by all athlete’s. Then, if time permits, as a circuit we will perform the following…

40 work/ 20 rest for 3 rounds with minute rest

• (guess what?) Deadlifts
• Single leg bodyweight squats
• DB Thrusters
• Half burpees

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ROD 102511

ROD

Tuesday, 25Oct11

 

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. 

Four rounds for time of:

10 Front Squats -  Men 95# / Women 65#
25 Jumping Pullups

We will learn the Front Squat to ensure movement accuracy and injury prevention. There will be No Gloves used or modification of the exercises. Mix your grips up so you can feel the differences on the bar. 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.

ROD 091311

ROD

Tuesday, 13Sept11

 

Tabata Tuesday

We’re going with six rounds at each station.

Stay at the station and complet 6 rounds of 20 seconds work/10 seconds rest.

• Jumping pull ups
• Dumbell push press
• Kettlebell swings
• Ball slams
• Air Squats
• Burpees

1 minute rest between rounds

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Emotional Fitness

ROD 042011

ROD

Wednesday, 20Apr11

 

Static Wednesday

40 seconds work/20 seconds rest for 5 rounds

• MB Squat hold 
• Recline hold
• Superman hold (face down, arms overhead w/thumbs up & legs off the ground back extended)
• Pushup eccentric hold (at Bottom)
• KB Overhead press & seated hold

We’ll rest for one minute between rounds

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This is a MUST SEE… nasty

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Juice Fasting:
Does this Controversial Detox Method Really Work? Many Swear by it.

By Robert Rousseau, Bodyomics.com

The idea behind juice fasting? Vegetable and fruit juices are digested very rapidly; thus, the process of digestion only expends a small amount of comparative energy, which allows the body time and energy to rid itself of toxins and unwanted material. In other words, it is thought that normal digestion of many solid foods wears the body down. When this is taken away, healing can occur.

Why people undergo juice fasting

People tend to juice fast in order to become more healthy. Thus, people often embark on juice fasts in order to lose weight, quit a bad habit (like smoking, drinking, caffeine), and for religious reasons. Some practitioners even utilize juice fasting to try and combat serious medical conditions like pain, cancer, depression, arthritis, and autoimmune diseases. That said, it may not be the best thing to attempt under such circumstances. Therefore, it’s always important to consult a medical physician when faced with such a situation.

More on the process of juice fasting

About seven or more days before taking part in a juice fast the intake of unwanted things like alcohol, nicotine, caffeine, sugar, dairy, wheat, animal meat, fish, and eggs are often reduced in the practitioners diet. In other words, we’re talking beans, vegetables, and fruit are still on the table. Also, during a fast between 32-64 ounces of juice is usually recommended (see an appropriate medical professional for further information regarding this).

Of course, as with anything else, there are variations or exceptions to the above. For example, some people eat one meal per day during juice fasts (though this is obviously not a full fast). That meal will likely consist of organic fruits/ vegetables, beans, and/ or fresh fruit.

Typical fruit and vegetable juices used in a fast are celery, carrot, kale, cabbage, apple, spinach, cranberry, pineapple, beet, and other kinds of greens (parsley, dandelion leaf, etc.). Citrus fruits tend to be avoided, particularly grapefruit juice which can sometimes combine with medications for an unwanted effect. In addition, approximately six glasses of room temperature or filtered water per day is also recommended often.

Obviously, pits and tough skins should not be juiced for the most part.

Many propose that juice fasting is best served during the warmer months of spring.

Who shouldn’t juice fast

1. Pregnant or nursing women

2. People with diabetes, low blood sugar, kidney disease, eating disorders, liver disease, or malnutrition. In addition, people that have addictions, impaired immune function, infection, nutritional deficiency, low blood pressure, ulcerative colitis, cancer, terminal illness, epilepsy, or those that suffer from being underweight, anemic, or have other chronic conditions. Please note this as some people with serious medical problems tend to try juice fasting (ex.- Cancer) and perhaps shouldn’t. Thus, always consult medical professionals.

3. People on medications will need to consult a medical professional as a juice fast can change the react of such medications in one’s body.

Side effects of juice fasting

The side effects of juice fasting can include many things, some of which are headaches, fatigue, hypoglycemia, constipation, acne, increased body odor, bad breath, dizziness, low blood pressure, heart arrhythmias, kidney problems, hunger, weight loss, vomiting, and especially diarrhea.

The juice fasting controversy

Does juice fasting really work in the way that practitioners say it does? In other words, does it serve to allow more body energy to go toward fighting toxins and things that are bad for us?

Debatable.

According to Wikipedia, Dr. Catherine Collins (Chief Dietician of St. George’s Hospital Medical School in London) has gone on the record with the following. “The concept of detox is a marketing myth rather than a physiological entity. The idea that an avalanche of vitamins, minerals, and laxatives taken over a two to seven day period can have a long lasting benefit for the body is also a marketing myth.”

In sum, many medical professionals and scientists believe that juice fasting is no more effective than drinking a glass of water.

On the other hand, there are people that truly believe it logical to think that when less energy is expended on digestion of food, more energy can be available to fight toxins in the human body’s eliminative glands and organs, where most toxins are believed to fester.

Is there a scientific basis for these claims? Not yet. Do some people still swear by juice fasting. Yes. And there lies the controversy.

ROD 030111

ROD

Tuesday, 01Mar11

 

Happy March Everyone, with only 20 days till Spring & 111 days till Summer…

Why look like this,  when you could look like this,  on the beach.

                                                     It’s all up to you!!!!!

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Tonic Tuesday : This is a level I & II class with advanced exercises.

Intervals look like this:

Movements are:

1. Reclines 
2. Hip Thrusts (heavy)
3. KB cleans 5r/5l (heavy)
4. DB Burpees (10#)
5. Sandbag power swings
6. Dbl KB front squats

One minute recovery between rounds.

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To all NLP Members: Protocol

• All members who joined Nxt Level before December 2010, will be allowed to attend the level II classes.  Going forward all new members from January 2011 must attend a level I class.  The level I classes are for those new members not familiar, with the training format and need to learn the skills of Kettlebell work as well learning basic gross motor skills i.e. squats, lunges, deadlifts & presses, correctly.  Nxt Level is unlike any other facility on Staten Island.  We teach members the different skills to not only enhance their performance & workout  experience, but also to learn to execute safely basic functional movements.
• All trial workouts for new people, or members who bring a guest that are interested in joining Nxt Level, will be allowed to workout only during level I classes.  They will not be allowed to workout in a level II class. If a member wants to workout with their guest, the member should also be prepared to take the level I class.

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Glute Camp: A Better Butt Without Surgery: by Nick Bromberg

Sir-Mix-A-Lot’s “Baby Got Back” was released in 1992, but its pop culture relevance might be higher now in the era of Kim Kardashian, whose bountiful rear end has inspired many women to try getting a bigger butt of their own. That has led to the increase in popularity of the Brazilian Butt Lift, a surgical procedure that involves liposuction of the fat from the midsection and shifting it to the gluteal area.

Sound gross? It certainly isn’t pretty. The fat is essentially filtered, and the “good” fat is deposited in the butt for a curvier appearance. But fat is, well, fat, and gravity eventually wins the battle every single time.

Muscle, however, doesn’t lose to gravity. Want a better, firmer butt than anything you could get from plastic surgery? Try an exercise we’ll call the American Butt Lift.

It’s more commonly known as the hip thrust. From a sit-up position, squeeze the glutes and raise them quickly off of the ground and into a bridge. Repeat. Add weights to your waist as needed. That’s it.

“The hip thrust is the best glute exercise in existence,” says Bret Contreras, a fitness expert who specializes in the glutes. “It activates more glute fibers than any other exercise. It works the hips and thighs in proper proportion so it doesn’t lead to overdeveloped thighs in the long run. And since it’s very easy on the joints, it can be performed very frequently. In fact, for optimal results, it can be performed in every single training session.”

Another surefire exercise is the hip extension. When you sit up from a chair, you’re extending your hips. The glutes are strongest when they are at or near full extension. So simply mimic the act of sitting down and up from a chair –- without the chair. Athletes refer to this as the squat.

“Exercises that hone in on hip extension,” Contreras says, “are in fact better for glute shaping while still elevating the metabolism to the same degree.”

When you’re proficient with your own bodyweight in hip extension movements –- something that doesn’t take long with consistent effort –- there’s virtually no limit to how much external resistance you can add.

And ladies, no matter what some “celebrity” trainers may lead you to believe, simply touching heavy weights doesn’t make you “bulky.”

 “I explain this to women and then tell them that if they’re worried about getting too big, then there would be a point between now and then where everything looked ‘just right,’” Contreras says. “I tell them that as soon as we reach this point in time, we can stop training hard and just coast along. This seems to satisfy most women, but of course it rarely happens because through proper strength training as time goes on, women tend to keep looking better and better.”

It’s also important to not forget the hip flexors, located in the front of the hips. Prolonged periods of sitting –- hip flexion –- can shorten the hip flexors and cause an anterior pelvic tilt, a condition that causes the spine to curve inward more than normal. Stretching the hip flexors can open the hips back up, which will maximize the effectiveness of hip extension exercises.

Some models actually favor an exercise that simulates anterior pelvic tilt, according to Contreras, because it gives the illusion of a bigger butt. But he recommends against it, citing the risk of back pain and injury and just sticking with the thrusts and extensions.

With good form and hard work, you can have a bikini booty by summer that needs no exaggeration. And no surgery.

ROD 020211

ROD

Wednesday, 02Feb11

 

Due to the Ice Storm all Morning classes have been cancelled. 

Concord Conditioning

This series of movements will be timed at 1:00 minute for each exercise with a 15 second transitional period and 1 minute recovery in between each of the 3 rounds.

• DB Push Press
• Kettlebell Sumo Deadlift High Pulls
• MB Squat & Push 
• Half  burpees
• KB Swings

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“A man may be a fool and not know it, but not if he is married.” – H.L. Mencken

______________________________________________________________

Here is a conversation about Nxt Level

ROD 011811

ROD

Tuesday, 18Jan11

 

Killer BodyWeight Blast

30:30 work /rest w/1 min rest in between 3 rounds

• Kicker Pushups 5r/5l
• Glute Bridge alt. leg lifts
• Mtn Climbers with hand movement
• Alternating plank lifts
• Lateral plank walkers w/ pushups (3r/3l)
• 10 second quick step laterals into a 20 sec single R/leg forward reach
• 10 second quick step laterals into a 20 sec single L/leg forward reach
• Reverse Plank w/ alt. leg lifts

__________________________________________________________________

“Phys Ed: Does Exercising Make You Drink More Alcohol?“  by Gretchen Reynolds, The New York Times.

__________________________________________________________________

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