ROD 041210


Monday, 12Apr10

The 11:00 am morning ROD

Timed Pyrimad

30/30 each (all 6), then 40/20 each, then 50/10 each, 40/20 again, then 30/30 and done

Total workout time is 30 min

  • Swimmers
  • Skaters
  • Bag Jumps
  • Standing Russian twists
  • Umpas
  • Burpees





Strongman Monday   

21, 15, 9, 6 reps of  Heavy

  • See-Saw KB presses
  • KB or DB  Renegade Rows 
  • Front Squats
  • Double KB Cleans
  • Push-ups on KB


“One who fears failure limits his activities. Failure is only the opportunity more intelligently to begin again.”
– Henry Ford


 Eat Better, Feel Better, Look Better
 Virtues of Paleo Food
       How would you like to eat more food and still maintain or even lose weight? How does “eat all you want of lean meats and veggies” sound? How about “eat nuts and seeds, and some fruit”? 
       These are the basic building blocks of the Paleo diet. This diet kept paleolithic man healthy, strong, and lean. They were hunters, gatherers, travellers, and warriors.   
      How can you eat all you want lean meat?  Easy, because you can’t overeat it and you can’t gain weight on lean meat alone. Meat is loaded w/ BCAAs and glutamine, which results in faster recovery and drops in cortisol (stress hormone) levels. It’s loaded w/ carnitine which causes fat to be used as energy. It raises metabolism which burns more calories AND it satisfies the appetite. It also happens to improve insulin sensitivity.
      What about all you want veggies?  Please!  No one ever got fat eating broccoli and tomatoes.  Other than corn and potatoes (which really have no nutritive value), veggies are loaded w/ vitamins, minerals, fiber, and antioxidants.  Eat enough, and you WILL be full.  Veggies do not spike your insulin levels. 
     Why do you need nuts and seeds? You need healthy fats. Don’t like nuts and seeds, that’s okay, eat some avocados or get some extra virgin olive oil. Healthy fats are essential to human health; are anti-inflammatory; promote healthy blood flow; and balances the ratio of omega 3/6/9’s.
     Why can I only have some fruit? Sadly, fruit raises insulin levels and must be moderated if you are trying to lose weight or have a metabolic derangement. They do not need to be eliminated since they satisfy the sweet tooth and are loaded w/ lots of nutrients. It’s all about Insulin levels. Eat poorly – spike insulin – store fat, Eat right – low insulin – burn fat.
Look for this new symbol when shopping for Low Glycemic foods.