Wednesday go hard or go home Workout


Hump day I was feeling a little sluggish but I knew that I had to get a good workout in to set a tone for the rest of the week. I told myself to go as hard as I can today. It started with Aerobic work like a boss. Hoped on the treadmill and ran for 45 min interval run. 10.5 mph for work pace and 3.6 for resting pace. Felt pretty good afterwards so I decided to do some low level plyometrics to mix up my work out a little bit. I am slowly changing my workout to include more power work. I think it will help me with the obstacles that I have to do in the toughmudder coming up in February. Afterward I moved to my Stretching and mobility work to allow my body some rest before I hit the weights pretty hard. I wanted to see if I can make myself sore from lifting. It was something I haven’t felt in a while I am starting to switch up the exercises that I do to keep my body on its toes. So we will see how it goes.

Aerobic
Treadmill                                                                           45 mins
Work 10.5 mph 1 minute
Rest  3.6 mph  1 minute

Plyometrics                                                                  15 mins
Low box drills
Hop Matrix
Stretching and Mobility                                      20 mins

Lifting                                                                               45 mins
Hang cleans              5×5
Lumber Jack reverse Lunge to Press   3x 8
Alternating 1 leg eccentric Stability ball curls  3 x 10(5 each leg)
Dumbbell Bench press  4 x 6
Feet elevated Inverted Row 3 x 10
Anti rotation T-bar  3 x 10
Hand walk out anti extension 3 x 5

Total time                                                                        2 hours 5 mins( +/- 20 mins)

Words of Wisdom


The Dalai Lama, when asked what surprised him most about humanity, answered “Man. Because he sacrifices his health in order to make money. Then he sacrifices money to recuperate his health. And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future; he lives as if he id never going to die, and then dies having never really lived.”

Staying on track with diets


Diets the one word people hate to hear. I myself hate the word diet. When I hear the word diet or someone saying that they are going on a diet. That to me means temporary. Most people go on a diet to lose between 15-20 lbs. Others may want to lose more weight.  Well usually what happens is that people go on the “diets” lose the weight then return to what they were doing before. The weight comes back and they begin the cycle again.  Why does this happen so much? I myself have found been through the ups and downs of dieting. The reason for that is. Most diets are very hard to adhere to for a life time. The first question that people ask about a diet is “Is it effective?”. Most diets for the most part are effective if you ever heard of the 2 snicker bar diet?.  Is that diet effective? yes it was effective but is that diet sustainable? No. Now if someone were to follow that diet they would get results but at the cost of their health. Now with my dieting experience what I have found to be helpful is to have “cheat meals”. What is a Cheat meal?  A cheat meal is a meal that acts as a reward for sticking with my diet.  I plan out my cheat meals with my social life. Usually I go out to eat with friends or the family on the weekend and  I get to sit down and enjoy a good meal with them. Before I can enjoy the cheat meal I must make sacrifices throughout the week.  It is  a built-in rewards system that I have in my diets.  Diets are very difficult physically and mentally. Constantly suppressing hunger pains and giving up your favorite foods(the bad foods) it wears a person down over time. That is why I tell my clients to have a cheat meal after a successful week of dieting.  This way it turns your diet from a long-term endurance race into the 100 meter dash. The rewards will help keep you motivated and make your diet sustainable. The longer you stay on a healthy diet the better off you will be in life.

Monday “Getting back in Rhythm” workout


Oh the Christmas Holiday has come and past and I hoped that everyone has had a great Holiday spending good time with family and friends. Now it is time to get back into the swing of things and to starting climbing the mountain once again. Two days off from working out will do your body good but I usually like to work myself back into working out slowly. Usually peaking with my hardest workout usually later in the week. Even still I did feel great coming into this workout with no aches or pains. Since the last workout I decided that I needed to increase my work speed on my workouts so now the minimum speed will be 10 mph.  So now I will be moving a a 6 mile pace which in relative terms of speed its not really fast. Most people can run faster than 10mph but it is a matter of sustaining that speed which will be the goal. Since it is an increase I decided to cut my time down to 30mins and work my way back to 60 mins.  Stretching and mobility  work is the same I am still on working on hip and ankle mobility along with shoulder and thoracic spine mobility.  I definitely feel that it is helping me become more limber.  I haven’t had any aches and pains and I feel good overall.  Lifting I decided it was time to switch up some exercise in my work to make me more explosive.

Aerobic work                                                  30 mins
Work 1 min @ 10mph
Rest   1 min @ 10mph

 

Stretching and Mobility                         20 mins

Lifting
Hang cleans                                                      5 x 5
Walking Lunges                                               3 x 20( 10 each leg)
Box Jumps                                                        3 x 5
Cable pull SLDL                                               3 x 8(each leg)
Dumbbell Bench Press                                 4 x 6 (each arm)
L- Pull ups                                                         4 x 6
Back Extension w/ Rear deltoid raise   3 x 8
Anti-rotation T bar                                       3 x 10
Sit ups w/ antirotation                                3 x 20
 Total Time                                                  120 mins 

Thursday Workout


Today I gave in to my urge and played basketball. I haven’t played ball in about 3 months so It was refreshing to play some ball again even though my skills are no where near what they used to be but, oh well. I am still a very competitive person at heart so It gives a change from competing with my mental toughness, and go and compete against another individual is always fun( especially when you win). I played basketball for about an hour and then I did my normal stretching routine and foam rolling routine to keep my muscles as limber as possible.  Tuesdays and Thursday are my light days and I enjoy giving my body time to rest but tomorrow Friday will be my hardest day this week.

Aerobic work
Basketball                                                                60 mins

Stretching and Foam rolling                   20 mins