Friday workout


Aerobic work
8 rounds
10 clapping push ups
10 Kettlebell clean and jerk
10 Single arm bent over row
10 Goblet squats
3 Down and Back Sprints on Basketball court

1 min rest then repeat exercises

30 min Treadmill sprints
1 min Work @ 11 mph
1 min Rest @ 3.5 mph

Weights
Power Cleans 5 x 5
Front Squats 5 x 5
Bench Press 5 x5
Pull-up (overhand ) 4 x 8
Anti T bar core stability

Jacuzzi 15 mins
and done for the day

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)

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.