ROD 031612


Friday, 16Mar12


Fabulous Friday

Five Rounds for time of:

  • 10 One arm dumbell snatch (left)
  • 10 box jump
  • 10 One arm dumbell snatch (right)
  • 10 KB Swings
  • 10 Barbell Get up situp

Let’s go heavy on those DB’s. We want to go heavier now to get those cuts in the summer.


 The Skinny on Getting Fit for Summer (and Beyond)

Getting trim isn’t about dieting, it’s about a healthy lifestyle.

Yes, we have probably heard it all. And yet we are still trying to find the best way to get fit for the beach. It never hurts to be reminded of the guidelines that will produce results. So here goes:

1) Adequate exercise: The minimum for an effective regimen includes 3 times a week of 45-minute strength & conditioning. 10 minutes of stretching after each exercise session is a must, and will not only keep your muscles long, limber and lean, but will give you the added benefit of reducing stress!

2) Increase hydration: Water, water, water! 6-8 cups per day is sufficient. Herbal tea is also good, as is carbonated mineral water (add a squeeze of lemon or lime for flavor). Consider juice to be a dessert – when in the mood for fruit, have one whole fruit instead.

3) Thoughtful nutrition: We are coming into a season with plentiful fresh fruit and vegetables. Choose organic, especially when it comes to the dirty dozen (see Rule of thumb is anything without a rind should be organic whenever possible, and for foods with a thick skin, organic is optional. Add as many servings of “naked” veggies as you can (aim for 4-6 servings a day). Read labels on packaged foods, and compare nutritional content when making choices. Get your omega 3’s from raw walnuts or flax. Raw almonds are a good substitute for meat. If you are paying attention to the quality of food that you are consuming, chances are you will take better care of yourself. It relates to mindfulness.

 4) Sensible eating patterns: Skipping breakfast sets a person up for overeating later in the day. It makes sense to eat more in the first half of the day, when you need your fuel. A bigger breakfast and lunch, with a lighter dinner (and not eating after 7 or 8pm), will help you perhaps more than anything else in keeping your calorie intake at a level where you can lose weight without being hungry!

5) Sufficient sleep: Studies show that those who have adequate rest (7-8 hours per night) are trimmer than those who sleep less. It has to do with increased cortisol levels when sleep deprived, which increases appetite and fat storage.

6) Be kind to yourself: Go for a walk, spend time with friends, read a book, take up gentle yoga or meditation…do things that relax you and provide a sense of well-being. And work on improving your inner chatter when you notice negative thoughts getting in your way. Positive self-coaching goes a long way.

Be somewhat flexible with holding yourself to the above guidelines, so that if you fall short one day, you can still see that you are doing well. It is the overall trend that matters, and every little effort in the right direction counts. Take it one step at a time, just do what you can – as you gain momentum, you will see results. You don’t need to be perfect in order to succeed!

If you think you need the help of a professional, consider Cognitive Behavioral Therapy for Weight Loss; we have therapists who focus on identifying maladaptive eating habits (as well as identifying their underlying origins) and show you how to replace them with new and healthy lifestyle patterns.