Monday “I am sore” Workout


On Friday I had stated that I was going to change the way I have been working out. Well I did make some changes and I feel that the change is for the better. The conditioning part of my program has changed from running on a treadmill to running on the track with kettle bell workout thrown into the mix. I feel that this style of workout will help simulate what I will be doing with the ToughMudder. I only have a month left to prepare for this event.  I decided that I was going to train in rounds. I figure if I was able to do at least 13 rounds with the running and kettle bell workout continuously I would feel that I would be best prepared  for the event. This week I have to complete 8 rounds next week 10 rounds third week 12 rounds. By the end of the month I should be able to complete 12 – 14 rounds without any problem.  Coming in to workout on Monday I was unsure on how I would feel after New Years ( always have a designated driver ) but I actually had a great workout and now I am sore cause of it.

Aerobic Conditioning: 8 rounds                                  50 mins
1/2 mile run
10 Spider man push ups
10 alternating Kettle bell swings
10 Single arm Kettle bell bent over rows
10 Kettle bell Goblet Squats

wash rinse and repeat

Treadmill                                                                                        20 mins 
45 seconds  @ 10mph
75 seconds @ 3.5 mph

Stretching and Mobility                                                       25 mins

Lifting
*Tabata Front Squats @ 95lbs
Single Leg Dead lifts 4 x8
** Single leg Hip thrusters 4×10
Pull ups   4×8
Planks 1 mins
30 secons on side.

*http://www.tabataprotocol.com/
** 
http://www.youtube.com/watch?v=A3NT6c9Es0E

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.

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