Please log on to http://sincerehogan.com for our new location. be sure to sign up for our email updates, while you are there, in order to receive alerts when new things are happening! Thanks in advance.
Sincere~
http://sincerehogan.com
http://newwarriortraining.com
Train smart, train hard, train like a warrior~
Friday, June 20, 2008
Thursday, March 20, 2008
WOD: Thursday 032108
WOD: Thursday - 032108
1. 1 Arm Kettlebell Snatch x 5,10,15,10,5 ea. arm
2. Pull Ups x 1,2,3,4,5
Alternate between both exercises. (i.e. 5 KB snatches left arm, 5 KB snatches w/ right arm/ 1 pull up.....10 KB snatches w/ left arm, 10 KB snatches w/ right arm, 2 pull ups....)
Rest 5 minutes
Perform the following complex without stopping between exercises for 3 rounds. Rest 60 seconds between all 3 sets.
1. 1 arm KB swing x 5 (left arm)
2. KB snatch x 1 (left arm)
3. OH Press & step up (24") x 10
4. 1 arm KB swing x 5 (right arm)
5. KB Snatch x 1 (right arm)
6. OH KB Press & step up (24") x 10
7. 2 Handed KB Swing x 20
Rest 4 minutes
Jump Rope x 3 min x 1 min rest x 3 rounds
Round 1 = 374 (4 misses)
Round 2 = 386 (2 misses)
Round 3 = 420 (0 misses)
1. 1 Arm Kettlebell Snatch x 5,10,15,10,5 ea. arm
2. Pull Ups x 1,2,3,4,5
Alternate between both exercises. (i.e. 5 KB snatches left arm, 5 KB snatches w/ right arm/ 1 pull up.....10 KB snatches w/ left arm, 10 KB snatches w/ right arm, 2 pull ups....)
Rest 5 minutes
Perform the following complex without stopping between exercises for 3 rounds. Rest 60 seconds between all 3 sets.
1. 1 arm KB swing x 5 (left arm)
2. KB snatch x 1 (left arm)
3. OH Press & step up (24") x 10
4. 1 arm KB swing x 5 (right arm)
5. KB Snatch x 1 (right arm)
6. OH KB Press & step up (24") x 10
7. 2 Handed KB Swing x 20
Rest 4 minutes
Jump Rope x 3 min x 1 min rest x 3 rounds
Round 1 = 374 (4 misses)
Round 2 = 386 (2 misses)
Round 3 = 420 (0 misses)
Tuesday, March 18, 2008
WOD: Kettlebell Tabata Protocol
Perform each exercise for 20, rest 10, and repeat for 8 rounds. Perform this protocol for each exercise. Once you have completed 8 rounds, move immediately to the next exercise. It's easy to keep up with the time. I simply use the
Gymboss Interval Timer
.
1. KB Snatch /ea. arm x 20 lb
2. Push Ups
3. KB double clean x 35 lb
This was good for anaerobic cardio conditioning, as well as building strength. The funny thing is, my biceps were smoking from the double cleans, as well as my chest, from the push ups. I haven't performed high repetitions and short intervals of push ups in awhile, due to an old shoulder injury I have finally begun to rehab via kettlebell training.
It definitely shows. Therefore, I will randomly perform 10 push ups almost every waking hour, in order to get back in the swing of things with my push ups. If you don't have access to a set of kettlebells, you can also perform the Tabata protocol with dumbells, barbells, bodyweight, plyometrics, calisthenics, sprints, sledgehammers, sandbags, or medicine balls, just to name a few.
A few well-thought out Tabata workout days, mixed with a couple of heavy resistance training days a week, will definitely aid in faster fat loss, stronger cardio capacity, increase in muscle endurance, and truly help to speed up your metabolism, not to mention save you time. Each exercise performed in the Tabata fashion lasts only 4 minutes. However, if done with good form and great focus, you will sweat and have your heart racing, as if you were running for your life in the Amazon jungle. Don't forget, the key to really see the fruits of your labor form this program, as well as others, is to eat properly for such an intense program.
You could mix this program in your training week like this:
MTh - Tabata Protocol
Wed - Rest
TuFr - Heavy Full Body Training (reps should be in the 3-5 reps per set zone)
Sat. - 30 min light activity such as walking
This would be the ideal time to drink a pre and post-workout shake with the right mix of muscle-building protein and fast acting carbs, such as Prograde Workout, to immediately begin to help support muscle growth and restore energy supply with this program.
Give this workout a try. If you don't have a clue how to put a fat burning Tabata program together, and want to have your body beach ready before summer, take the time to join my Inner Circle, and receive a new workout program each month. Just click on www.joshoneinnercircle.com for more info.
Gymboss Interval Timer
.
1. KB Snatch /ea. arm x 20 lb
2. Push Ups
3. KB double clean x 35 lb
This was good for anaerobic cardio conditioning, as well as building strength. The funny thing is, my biceps were smoking from the double cleans, as well as my chest, from the push ups. I haven't performed high repetitions and short intervals of push ups in awhile, due to an old shoulder injury I have finally begun to rehab via kettlebell training.
It definitely shows. Therefore, I will randomly perform 10 push ups almost every waking hour, in order to get back in the swing of things with my push ups. If you don't have access to a set of kettlebells, you can also perform the Tabata protocol with dumbells, barbells, bodyweight, plyometrics, calisthenics, sprints, sledgehammers, sandbags, or medicine balls, just to name a few.
A few well-thought out Tabata workout days, mixed with a couple of heavy resistance training days a week, will definitely aid in faster fat loss, stronger cardio capacity, increase in muscle endurance, and truly help to speed up your metabolism, not to mention save you time. Each exercise performed in the Tabata fashion lasts only 4 minutes. However, if done with good form and great focus, you will sweat and have your heart racing, as if you were running for your life in the Amazon jungle. Don't forget, the key to really see the fruits of your labor form this program, as well as others, is to eat properly for such an intense program.
You could mix this program in your training week like this:
MTh - Tabata Protocol
Wed - Rest
TuFr - Heavy Full Body Training (reps should be in the 3-5 reps per set zone)
Sat. - 30 min light activity such as walking
This would be the ideal time to drink a pre and post-workout shake with the right mix of muscle-building protein and fast acting carbs, such as Prograde Workout, to immediately begin to help support muscle growth and restore energy supply with this program.
Give this workout a try. If you don't have a clue how to put a fat burning Tabata program together, and want to have your body beach ready before summer, take the time to join my Inner Circle, and receive a new workout program each month. Just click on www.joshoneinnercircle.com for more info.
Tuesday, March 11, 2008
WOD: Monday 031008
1. KB snatch Pyramid (16 kg x 10,9,8,7,6,5,4,3,2,1 x ea. side - continuous without sitting KB down)
2. Windmill - 24kg x 3 x 10 ea.side
3. KB Single Arm Snatch - 24kg x 3 x 5 ea. side
The pyramid was no joke. You could use this technique with just about any exercise. Performing the snatch pyramid style will definitely get your heart racing (cardio), build great muscle endurance (burn fat/tone), build strength (resistance),and really help with shoulder mobility. Of course, you need to make sure you are performing the kettlebell snatch with proper form.
The snatch is probably one of the more complex, yet very-inclusive of all the KB exercises, and is definitely one of the main pillars of kettlebell training. Jason C. Brown, a kettlebell and fitness coach I truly respect, has a great video demonstrating proper snatch technique with the kettlebell. Take a look below.
Before you watch Jason's video, please note that although watching videos and reading books are good tools to learn more about proper kettlebell lifting, nothing beats personal instruction. Therefore, I suggest you find a certified AKC, RKC, or CKT near you, sign up for a few sessions, in order to learn the basics and proper technique. Better yet, sign up for one-on-one or group sessions, to really accelerate your training, by adding kettlebells to your training arsenal.
2. Windmill - 24kg x 3 x 10 ea.side
3. KB Single Arm Snatch - 24kg x 3 x 5 ea. side
The pyramid was no joke. You could use this technique with just about any exercise. Performing the snatch pyramid style will definitely get your heart racing (cardio), build great muscle endurance (burn fat/tone), build strength (resistance),and really help with shoulder mobility. Of course, you need to make sure you are performing the kettlebell snatch with proper form.
The snatch is probably one of the more complex, yet very-inclusive of all the KB exercises, and is definitely one of the main pillars of kettlebell training. Jason C. Brown, a kettlebell and fitness coach I truly respect, has a great video demonstrating proper snatch technique with the kettlebell. Take a look below.
Before you watch Jason's video, please note that although watching videos and reading books are good tools to learn more about proper kettlebell lifting, nothing beats personal instruction. Therefore, I suggest you find a certified AKC, RKC, or CKT near you, sign up for a few sessions, in order to learn the basics and proper technique. Better yet, sign up for one-on-one or group sessions, to really accelerate your training, by adding kettlebells to your training arsenal.
Monday, March 10, 2008
Recipe Of The Week: "My Favorite Tabouleh Recipe"
I must admit that tabouleh (pronounced "tuh'bool'eh") salad has to be my favorite salad in the world. Unlike many salads, which fail to fill you up or are loaded with too many fat or caloric dense ingredients, tabouleh has just the right amount of good carbs, fiber, and good fats that are essential for a good diet.
As a matter of fact, I generally eat about a serving (1 cup) of this Mediterranean gem every night, to ward off late night cravings without consuming a gang of fat producing calories before bed. I've been told that I will soon turn into walking tabouleh.
However, once you experience this great dish for yourself, you will see why I am hooked. Another great benefit is the wonders it does for your skin (via the extra virgin olive oil), and how you will begin to see the fat shed from your body. Enjoy tabouleh alone, as a side dish with lean meats, beans or lentils, or even enjoy the delicious juice produced from the lemon or lime juice and olive oil. In fact, you can use the juice as a dressing for other salads as well.
Tabouleh
1/2 cup medium grain bulgur
1 1/4 cups water
4 cups loosely packed, roughly chopped flat-leaf parsley, about 3 bunches
1 1/2 cups peeled and diced tomatoes, about 3 to 5 Roma tomatoes,
1/4 cup green onions chopped, white and some of the green, about 2 green onions
1/4 to 1/2 cup loosely packed, roughly chopped mint leaves
For the dressing:
1/4 cup freshly squeezed lemon juice
1/4 teaspoon minced garlic
Pinch kosher salt or sea salt
1 tablespoon extra-virgin olive oil
Bring water to a boil, pour in bulgur, stir, cover, and turn off heat. Let stand 20 to 25 minutes or until most of the liquid is absorbed and bulgur is fluffy and tender. Pour off any remaining liquid.
To prepare dressing, in a small non-reactive bowl, whisk together lemon juice, garlic, salt and oil. Taste and adjust seasonings.
In a large salad bowl, toss together parsley, tomatoes, green onions and mint. Add bulgur. Pour dressing over salad, toss to combine. Taste and adjust seasonings.
Morph 1: Add more diced tomatoes, diced cucumbers, and diced raw zucchini to the tabbouleh.
Morph 2: Add rinsed and drained canned chickpeas, and rinsed and drained canned lentils
Morph 3: Grill some boneless, skinless chicken breast, dice, toss with the tabbouleh and wrap it up in fresh pita.
Morph 4: Serve as a small side salad with fish.
Calories 94
Fat 3 g
Saturated Fat 0.5 g
Carbohydrates 16 g
Fiber 4.6 g
Protein 3.4 g
Yield: 6 (1-cup) servings
As a matter of fact, I generally eat about a serving (1 cup) of this Mediterranean gem every night, to ward off late night cravings without consuming a gang of fat producing calories before bed. I've been told that I will soon turn into walking tabouleh.
However, once you experience this great dish for yourself, you will see why I am hooked. Another great benefit is the wonders it does for your skin (via the extra virgin olive oil), and how you will begin to see the fat shed from your body. Enjoy tabouleh alone, as a side dish with lean meats, beans or lentils, or even enjoy the delicious juice produced from the lemon or lime juice and olive oil. In fact, you can use the juice as a dressing for other salads as well.
Tabouleh
1/2 cup medium grain bulgur
1 1/4 cups water
4 cups loosely packed, roughly chopped flat-leaf parsley, about 3 bunches
1 1/2 cups peeled and diced tomatoes, about 3 to 5 Roma tomatoes,
1/4 cup green onions chopped, white and some of the green, about 2 green onions
1/4 to 1/2 cup loosely packed, roughly chopped mint leaves
For the dressing:
1/4 cup freshly squeezed lemon juice
1/4 teaspoon minced garlic
Pinch kosher salt or sea salt
1 tablespoon extra-virgin olive oil
Bring water to a boil, pour in bulgur, stir, cover, and turn off heat. Let stand 20 to 25 minutes or until most of the liquid is absorbed and bulgur is fluffy and tender. Pour off any remaining liquid.
To prepare dressing, in a small non-reactive bowl, whisk together lemon juice, garlic, salt and oil. Taste and adjust seasonings.
In a large salad bowl, toss together parsley, tomatoes, green onions and mint. Add bulgur. Pour dressing over salad, toss to combine. Taste and adjust seasonings.
Morph 1: Add more diced tomatoes, diced cucumbers, and diced raw zucchini to the tabbouleh.
Morph 2: Add rinsed and drained canned chickpeas, and rinsed and drained canned lentils
Morph 3: Grill some boneless, skinless chicken breast, dice, toss with the tabbouleh and wrap it up in fresh pita.
Morph 4: Serve as a small side salad with fish.
Calories 94
Fat 3 g
Saturated Fat 0.5 g
Carbohydrates 16 g
Fiber 4.6 g
Protein 3.4 g
Yield: 6 (1-cup) servings
Monday, March 03, 2008
Recipe Of The Week: Grilled Chicken with Tomato-Avocado Salsa
Grilled Chicken with Tomato-Avocado Salsa
Preparation time : 20 minutes
Cooking time : 15 minutes
Ingredients
For the salsa
4 ripe plum tomatoes, chopped or 12 cherry tomatoes, halved
1/2 small red onion, finely chopped
1 jalapeño chili pepper, seeded and diced
2 tablespoons chopped fresh cilantro
1/4 cup fresh lime juice
1/2 avocado
For the chicken
1/2 cup non-fat, plain yogurt
1/2 small red onion
1/4 cup fresh lime juice
1/4 cup fresh cilantro
4 boneless, skinless chicken breasts, about 4 to 6 ounces each
salt to taste
freshly ground black pepper
Cooking Instructions
For the salsa:
1. In a small bowl, combine the tomatoes, red onion, pepper and cilantro.
2. Chop the avocado and sprinkle it with 2 tablespoons of lime juice to keep it from browning. Add the avocado and remaining lime juice to the bowl and toss to combine.
(This can be made in advance and stored in the refrigerator for up to 1 day.)
For the chicken:
1. In a small food processor, puree the yogurt, red onion, lime juice and cilantro to make a yogurt marinade.
2. Transfer the marinade to a shallow bowl or a plastic bag. Add the chicken and coat well with the marinade. Refrigerate for 1 hour or up to 8 hours.
3. Preheat the grill to medium-high.
4. Remove the chicken from the marinade, discard the remaining marinade and season the chicken with salt and pepper. Grill the chicken on both sides until it is cooked through, about 6 minutes per side.
5. Serve the chicken with tomato-avocado salsa.
Nutrition Facts
Serving Size 1 chicken breast with salsa
Amount Per Serving
Calories 283
Protein 43 g
Total Carbohydrate 16 g
Dietary Fiber 4 g
Sugar 8 g
Total Fat 6 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Preparation time : 20 minutes
Cooking time : 15 minutes
Ingredients
For the salsa
4 ripe plum tomatoes, chopped or 12 cherry tomatoes, halved
1/2 small red onion, finely chopped
1 jalapeño chili pepper, seeded and diced
2 tablespoons chopped fresh cilantro
1/4 cup fresh lime juice
1/2 avocado
For the chicken
1/2 cup non-fat, plain yogurt
1/2 small red onion
1/4 cup fresh lime juice
1/4 cup fresh cilantro
4 boneless, skinless chicken breasts, about 4 to 6 ounces each
salt to taste
freshly ground black pepper
Cooking Instructions
For the salsa:
1. In a small bowl, combine the tomatoes, red onion, pepper and cilantro.
2. Chop the avocado and sprinkle it with 2 tablespoons of lime juice to keep it from browning. Add the avocado and remaining lime juice to the bowl and toss to combine.
(This can be made in advance and stored in the refrigerator for up to 1 day.)
For the chicken:
1. In a small food processor, puree the yogurt, red onion, lime juice and cilantro to make a yogurt marinade.
2. Transfer the marinade to a shallow bowl or a plastic bag. Add the chicken and coat well with the marinade. Refrigerate for 1 hour or up to 8 hours.
3. Preheat the grill to medium-high.
4. Remove the chicken from the marinade, discard the remaining marinade and season the chicken with salt and pepper. Grill the chicken on both sides until it is cooked through, about 6 minutes per side.
5. Serve the chicken with tomato-avocado salsa.
Nutrition Facts
Serving Size 1 chicken breast with salsa
Amount Per Serving
Calories 283
Protein 43 g
Total Carbohydrate 16 g
Dietary Fiber 4 g
Sugar 8 g
Total Fat 6 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Friday, February 29, 2008
Thursday, February 14, 2008
WOD: Wednesday 021308
WOD: Wednesday - 021308
1. 2 Handed Kettlebell Swing (16 kg) x 10
2. Burpees x 20
3. Push Ups w/ Knee In x 10
4. 1 Arm Kettlebell Swing (16 kg) x 5 ea. side
5. Jump Rope x 100
Perform all 5 exercises back to back, rest for for 90 seconds, and repeat. Completed 4 rounds in 20 minutes.
Bonus Round:
1. 2 Handed Kettlebell Swing (16 Kg) x 5
2. Kettlebell Front Squat (16 kg) x 10
3. Push Ups x 15
Perform 5 rounds of these 3 exercises without rest.
(completed this round in 4:57)
1. 2 Handed Kettlebell Swing (16 kg) x 10
2. Burpees x 20
3. Push Ups w/ Knee In x 10
4. 1 Arm Kettlebell Swing (16 kg) x 5 ea. side
5. Jump Rope x 100
Perform all 5 exercises back to back, rest for for 90 seconds, and repeat. Completed 4 rounds in 20 minutes.
Bonus Round:
1. 2 Handed Kettlebell Swing (16 Kg) x 5
2. Kettlebell Front Squat (16 kg) x 10
3. Push Ups x 15
Perform 5 rounds of these 3 exercises without rest.
(completed this round in 4:57)
Wednesday, February 13, 2008
Should I warm up before working out?
Q: Should I warm up before working out?
A. Warming up is very important. I like to include lighter versions of the exercises I plan to do in my workout, during my warm up. This not only, physically gets my body warmed up and ready to work, but gets my mind warmed up to visualize how I plan to approach the exercises involved in my workout that day.
Most importantly, it's not a good idea to begin training with cold muscles. That is a good way to ask for injuries, improper use of your muscles during your training, as well hinder your intensity during your training as well.
Normally, I spend 5-10 minutes warming up with calisthenics before a workout, such as a couple of rounds of 10 push ups, 10 squats, 20 mt.climbers, 10 side bends, 20 jumping jacks, jogging in place, arm circles, and calf bounces (just to name a few - some days are different).
Once I finish warming up, I rehydrate, and get ready to kick my behind properly. One last thing to remember, don't forget to cool down once your training is finished. Cooling down, such as actively stretching your muscles for 5-10 minutes upon finishing your training, will help reduce risk of injury, prolonged soreness, and help calm your heart rate in a timely fashion, after intense training.
Keep kicking butt~
Sincere~
p.s. How is your program working out for you? Stop training like a bodybuilder, and use monthly workouts that actually do what you want them to do...lose fat, get tone, and get stronger. Check out http://www.joshoneinnercircle.com for more....
A. Warming up is very important. I like to include lighter versions of the exercises I plan to do in my workout, during my warm up. This not only, physically gets my body warmed up and ready to work, but gets my mind warmed up to visualize how I plan to approach the exercises involved in my workout that day.
Most importantly, it's not a good idea to begin training with cold muscles. That is a good way to ask for injuries, improper use of your muscles during your training, as well hinder your intensity during your training as well.
Normally, I spend 5-10 minutes warming up with calisthenics before a workout, such as a couple of rounds of 10 push ups, 10 squats, 20 mt.climbers, 10 side bends, 20 jumping jacks, jogging in place, arm circles, and calf bounces (just to name a few - some days are different).
Once I finish warming up, I rehydrate, and get ready to kick my behind properly. One last thing to remember, don't forget to cool down once your training is finished. Cooling down, such as actively stretching your muscles for 5-10 minutes upon finishing your training, will help reduce risk of injury, prolonged soreness, and help calm your heart rate in a timely fashion, after intense training.
Keep kicking butt~
Sincere~
p.s. How is your program working out for you? Stop training like a bodybuilder, and use monthly workouts that actually do what you want them to do...lose fat, get tone, and get stronger. Check out http://www.joshoneinnercircle.com for more....
Tuesday, February 12, 2008
Exercise Of The Week - Dumb Bell Deadlift & Row
Exercise Of The Week
Dumbbell/Kettlebells Deadlift & Row
This exercise is a great time-saver, because it utilizes parts of the body that, when worked with great form and challenging weight, will burn even more fat-burning calories than isolated exercises.
Plus, with the addition of sculpting lean muscle, this all-inclusive exercise will get your heart rate up, (can you say cardio?) and have your abdominals burning.
Just read the instructions below, and add 3 sets of 10-12 of this bad boy (using moderate weight) or 3 sets of 5 (using heavy weight), to your weekly routine twice a week, on non-consecutive days, for about4 weeks.
*** Remember to always choose a weight that will challenge your muscles, yet; not be so heavy that you cannot keep good form. ***
Instructions:
1. Start by holding dumbbells or kettlebells at your side.
2. Squat down until the dumbbells almost touch the ground.
3. Proceed to stand up and stop when your legs are semi straight and your back is at a 45 degree angle.
4. Now pull the dumbbells in towards your waist.
5. Return to the starting position and repeat.
p.s. You can get monthly workouts created for you online. Check out my Inner Circle for my Workouts Of The Month at http://www.joshoneinnercircle.com.
These workouts can be done anywhere, from the gym to your living room, you will utilize bodyweight exercises, kettlebells, dumbbells, sandbags, medicine balss and more. In other words, you will use what you've got to get what you want....a tone, lean, body. Just log on to http://www.joshoneinnercircle.com for more info.
Dumbbell/Kettlebells Deadlift & Row
This exercise is a great time-saver, because it utilizes parts of the body that, when worked with great form and challenging weight, will burn even more fat-burning calories than isolated exercises.
Plus, with the addition of sculpting lean muscle, this all-inclusive exercise will get your heart rate up, (can you say cardio?) and have your abdominals burning.
Just read the instructions below, and add 3 sets of 10-12 of this bad boy (using moderate weight) or 3 sets of 5 (using heavy weight), to your weekly routine twice a week, on non-consecutive days, for about4 weeks.
*** Remember to always choose a weight that will challenge your muscles, yet; not be so heavy that you cannot keep good form. ***
Instructions:
1. Start by holding dumbbells or kettlebells at your side.
2. Squat down until the dumbbells almost touch the ground.
3. Proceed to stand up and stop when your legs are semi straight and your back is at a 45 degree angle.
4. Now pull the dumbbells in towards your waist.
5. Return to the starting position and repeat.
p.s. You can get monthly workouts created for you online. Check out my Inner Circle for my Workouts Of The Month at http://www.joshoneinnercircle.com.
These workouts can be done anywhere, from the gym to your living room, you will utilize bodyweight exercises, kettlebells, dumbbells, sandbags, medicine balss and more. In other words, you will use what you've got to get what you want....a tone, lean, body. Just log on to http://www.joshoneinnercircle.com for more info.
Sunday, February 10, 2008
WOD: Sunday - 021008
WOD: Sunday - 021008
OK, I was blogging all morning,and the next thing I know, I have a little time left to workout before Ihave to get ready for church. Basically, I had about 20-25 minutes to spare; however, I put together a workout that burned a gang-load of calories, built some muscle, and improved my muscle endurance, not to mention got my metabolism revved up. Check it out:
Complete as many sets of the following supersets as possible in 10 minutes:
1a. 2 hand Kettlebell Swings (1 pood) x 10
1b. 10 burpees
Without a break, I completed 8 sets in 10 minutes. Can't wait to break that amount the next time around. By the way, I was sweating like a ll outdoors by the 5th set. My heart was racing, and hamstrings, glutes, shoulders, back, and definitely, my abs were screaming. I love it!
OK, I was blogging all morning,and the next thing I know, I have a little time left to workout before Ihave to get ready for church. Basically, I had about 20-25 minutes to spare; however, I put together a workout that burned a gang-load of calories, built some muscle, and improved my muscle endurance, not to mention got my metabolism revved up. Check it out:
Complete as many sets of the following supersets as possible in 10 minutes:
1a. 2 hand Kettlebell Swings (1 pood) x 10
1b. 10 burpees
Without a break, I completed 8 sets in 10 minutes. Can't wait to break that amount the next time around. By the way, I was sweating like a ll outdoors by the 5th set. My heart was racing, and hamstrings, glutes, shoulders, back, and definitely, my abs were screaming. I love it!
The French Never Cease To Amaze Me
My views of the French are changing more and more each day, especially since visiting Paris a few months ago. They are truly an amazing people, and pretty frickin inspiring, quite notably some of their practitioners of Parkour, and these guys, in the following video, who demonstrate a mixture of Parkour and the brazilian martial art of Capoeira.
For those who don't know, Parkour is this insanely physical culture of folks who truly practice, live, love, and define the art of human movement. Wow, that sounded like a commercial for a Human Kinesiology class....hehe.
You may have seen examples of Parkour in commercials for K-swiss, BET, or during the cool chase scene in the first few minutes of the last James Bond movie, Casino Royale. Also, I can't forget one of the fight scenes in "Live Free or Die Hard," where Bruce Willis's comment for the amazing moves of his Parkour practicing enemy is, "What the hell? Is the circus in town?"
Check out the following video and you can see why he asked. Once you finish watching, stop for a minute and remember, your body was designed to move, and not spend hours upon end in an "office chair-to-living room couch' prison. You may not be able to move like a Parkour or Capoeira practitioner (for now ;-D), but you can tap in to your animal instincts, and move like the well oiled machines, with laser point focus, you were designed to be.
p.s. You can even become a well-oiled functioning machine for about 4 minutes a day. Talk about getting fit by training "smarter not harder." Jump over to www.fourminutefatloss.com to see how you can finally become a lean, fit, machine right now.
Keep training, and keep it moving!
For those who don't know, Parkour is this insanely physical culture of folks who truly practice, live, love, and define the art of human movement. Wow, that sounded like a commercial for a Human Kinesiology class....hehe.
You may have seen examples of Parkour in commercials for K-swiss, BET, or during the cool chase scene in the first few minutes of the last James Bond movie, Casino Royale. Also, I can't forget one of the fight scenes in "Live Free or Die Hard," where Bruce Willis's comment for the amazing moves of his Parkour practicing enemy is, "What the hell? Is the circus in town?"
Check out the following video and you can see why he asked. Once you finish watching, stop for a minute and remember, your body was designed to move, and not spend hours upon end in an "office chair-to-living room couch' prison. You may not be able to move like a Parkour or Capoeira practitioner (for now ;-D), but you can tap in to your animal instincts, and move like the well oiled machines, with laser point focus, you were designed to be.
p.s. You can even become a well-oiled functioning machine for about 4 minutes a day. Talk about getting fit by training "smarter not harder." Jump over to www.fourminutefatloss.com to see how you can finally become a lean, fit, machine right now.
Keep training, and keep it moving!
Friday, February 08, 2008
Workout Of The Day: 020808
1. Double Kettlebell Swings (16kg x 2 / 24kg x 1 -2 handed)
2. Push Ups (10 x 3)
3. Double Kettlebell Push Press (16kg x 3)
4. Double Kettlebell Front Squat (16kg x 3)
Did all four exercises one right after the other. Once I completed all four, I rest for 90 seconds, and repeat the cycle.
My heart was racing, I was sweating like a harlot in church, and I loved every minute of it....all 18 of them. Nothing feels better than knowing you can get more out a 18-20 minute workout like this one, which works your full body (resistance training), gets your heart rate up (cardio), and even works on joint mobility (stretching), compared to spending 1 or more hours in a gym attempting to complete the same task. More bang for your buck, that's what it's all about right?
Sincere~
"The People's Fit Coach"
** R.I.P. to my grandfather. Today marks the one year celbration of your life and transition. I miss you, and am thankful for helping to mold me into the man I am today.**
2. Push Ups (10 x 3)
3. Double Kettlebell Push Press (16kg x 3)
4. Double Kettlebell Front Squat (16kg x 3)
Did all four exercises one right after the other. Once I completed all four, I rest for 90 seconds, and repeat the cycle.
My heart was racing, I was sweating like a harlot in church, and I loved every minute of it....all 18 of them. Nothing feels better than knowing you can get more out a 18-20 minute workout like this one, which works your full body (resistance training), gets your heart rate up (cardio), and even works on joint mobility (stretching), compared to spending 1 or more hours in a gym attempting to complete the same task. More bang for your buck, that's what it's all about right?
Sincere~
"The People's Fit Coach"
** R.I.P. to my grandfather. Today marks the one year celbration of your life and transition. I miss you, and am thankful for helping to mold me into the man I am today.**
Wednesday, February 06, 2008
Panicking Over Fluctuating Thighs!
JoshOne Fitness Q&A: Panicking Over Fluctuating Thighs
Here's an often asked question and concern from one of my clients. I am sure quite a few of you have wondered the exact same thing , when starting a new fitness program. If you are ditching a steady-state cardio-only program, then definitely keep reading:
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Good morning!
OK, I am trying not to panic. See I thought I was being paranoid about my thighs but your clothes don't lie. I don't weigh myself anymore but rather use my clothes as a gage. I have some jeans that are very tight in the thighs. Before I signed up for Boot camp I would do 5 to 6 days of cardio. I also did Pilate's twice a week here and there. I feel stronger in my legs since I joined.
This fluctuation is nerve racking. My first mind tells me that the muscle building will pay off and help me to lean out. I normally freak out but Praise God that I am cool. Do you think I need more cardio?? Your thoughts Boot Camp Master!!
By the way I am pretty decent and regimented with my eating. I have one free day weekly for years. Other than that I am low fat and I try to consume adequate protein. Don't tell me I need an assessment either!
Bridget L.~
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Hello Madame Fitcamp Diva. OK, stop, take a deep breath......exhale...oooosa...oooosa....lol. As Whitley, from "A
Different World" would say, "Relax, Relate, Release!" Now, let's get to the heart of your concerns. Unfortunately, there is no easy answer with the information you are giving me.
I would need to see a food log, and "really" see what you eat. You're giving me the "back of the book" synopsis of your eating habits, and that's not enough to make me want to buy the novel, mama. Contrary to your belief, as well as most of our culture, you are already doing cardio every time you come to fitcamp.
Any activity that elevates your heart rate is cardio. The difference is good and bad
cardio. Any cardio that depletes fat burning muscle, in the name of the end all/be all tool for "so-called" weight loss, is not the kind of cardio someone looking to lose unwanted fat, and live an overall healthy lifestyle should seek.
The first thing you must tell yourself is to approach your various fitness programs as tools needed to prepare for a lifestyle. As with the addition of anything new to a
lifestyle, new and varied changes will occur. The first thing you need to try is to not dwell on how things "used to be" when you where doing a certain thing "only," back then.
Continuing to do the same thing (which was not giving you overall satisfactory results, otherwise you would not being adding new things to your program), and expecting different results is truly insane. You have to approach this just like the way you would when you pray.
The things you may want may not come when you want thm, but they are always come right on time. In other words, just stay focused on the road ahead, use the moment in the word "momentum" to drive you. and those little changes that may not go the way you want them to, from day to day, won't deter you from your goals.
What I am saying is, don't let those fluctuations throw you off. Focus on the bigger
picture, and turn up your intensity in all of your activities to get there. You are not pushing any heavy weight in class to build big muscles in your thighs.
The one thing to think about is, you are finally doing something that will actually build the muscle you need in your thighs, instead of doing steady-state cardio related activities that deplete muscle, and leave you with the small legs you want, but also with the jiggly, not so firm fat that comes with it.
Seeing that you are doing fitcamp, still running during the week on your own, and doing pilates, you cannot eat as you have been. Your diet needs to compliment your activities. I highly suggest you start keeping a food journal, as well as seek the advice of a registered sports nutritionist.
Hence the word "sports" because you are very active, and nutritionist who specialize in sports nutrition can help you better find the right foods for your active lifestyle compared to a general nutritionist who focuses more on those who are less active and generally overweight. You wouldn't go to a general practitioner for an angioplasty, would you?
Hopefully, these things I mentioned can give you a better understanding of what changes are going on with your body, as well as some answers to why. The main idea here is to not panic, take a deep breath, and know that at the core of it all, great changes are going on with your body.
You may not see them on the surface; however, instead of only gaging your results by your clothes, try adding how you feel, sleep, move, perform daily activities at work and home, etc. After all, these feelings are much more important than what you can "actually" see (not perceive) with your physical body. In fact, once you put all of those tings together, it will show in your physical appearance.
Now, if you will excuse me, I need to step off my soapbox, and grab some lunch....lol. However, I hope this does help you gain some insight on what you should be shooting for with your fitness programs, and not to panic. Just be patient, focused, sure, intense, and most of all thankful. Everything else, will come together.
Yours in health,
Sincere~
p.s. Now you can get stronger, lean out, and remove the pesky fat from those new sexy muscles in about 4 minutes. In fact, you can do it with minimal equipment, and minimal space. Click here to check out our Four Minute Workout DVD special.
Here's an often asked question and concern from one of my clients. I am sure quite a few of you have wondered the exact same thing , when starting a new fitness program. If you are ditching a steady-state cardio-only program, then definitely keep reading:
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Good morning!
OK, I am trying not to panic. See I thought I was being paranoid about my thighs but your clothes don't lie. I don't weigh myself anymore but rather use my clothes as a gage. I have some jeans that are very tight in the thighs. Before I signed up for Boot camp I would do 5 to 6 days of cardio. I also did Pilate's twice a week here and there. I feel stronger in my legs since I joined.
This fluctuation is nerve racking. My first mind tells me that the muscle building will pay off and help me to lean out. I normally freak out but Praise God that I am cool. Do you think I need more cardio?? Your thoughts Boot Camp Master!!
By the way I am pretty decent and regimented with my eating. I have one free day weekly for years. Other than that I am low fat and I try to consume adequate protein. Don't tell me I need an assessment either!
Bridget L.~
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Hello Madame Fitcamp Diva. OK, stop, take a deep breath......exhale...oooosa...oooosa....lol. As Whitley, from "A
Different World" would say, "Relax, Relate, Release!" Now, let's get to the heart of your concerns. Unfortunately, there is no easy answer with the information you are giving me.
I would need to see a food log, and "really" see what you eat. You're giving me the "back of the book" synopsis of your eating habits, and that's not enough to make me want to buy the novel, mama. Contrary to your belief, as well as most of our culture, you are already doing cardio every time you come to fitcamp.
Any activity that elevates your heart rate is cardio. The difference is good and bad
cardio. Any cardio that depletes fat burning muscle, in the name of the end all/be all tool for "so-called" weight loss, is not the kind of cardio someone looking to lose unwanted fat, and live an overall healthy lifestyle should seek.
The first thing you must tell yourself is to approach your various fitness programs as tools needed to prepare for a lifestyle. As with the addition of anything new to a
lifestyle, new and varied changes will occur. The first thing you need to try is to not dwell on how things "used to be" when you where doing a certain thing "only," back then.
Continuing to do the same thing (which was not giving you overall satisfactory results, otherwise you would not being adding new things to your program), and expecting different results is truly insane. You have to approach this just like the way you would when you pray.
The things you may want may not come when you want thm, but they are always come right on time. In other words, just stay focused on the road ahead, use the moment in the word "momentum" to drive you. and those little changes that may not go the way you want them to, from day to day, won't deter you from your goals.
What I am saying is, don't let those fluctuations throw you off. Focus on the bigger
picture, and turn up your intensity in all of your activities to get there. You are not pushing any heavy weight in class to build big muscles in your thighs.
The one thing to think about is, you are finally doing something that will actually build the muscle you need in your thighs, instead of doing steady-state cardio related activities that deplete muscle, and leave you with the small legs you want, but also with the jiggly, not so firm fat that comes with it.
Seeing that you are doing fitcamp, still running during the week on your own, and doing pilates, you cannot eat as you have been. Your diet needs to compliment your activities. I highly suggest you start keeping a food journal, as well as seek the advice of a registered sports nutritionist.
Hence the word "sports" because you are very active, and nutritionist who specialize in sports nutrition can help you better find the right foods for your active lifestyle compared to a general nutritionist who focuses more on those who are less active and generally overweight. You wouldn't go to a general practitioner for an angioplasty, would you?
Hopefully, these things I mentioned can give you a better understanding of what changes are going on with your body, as well as some answers to why. The main idea here is to not panic, take a deep breath, and know that at the core of it all, great changes are going on with your body.
You may not see them on the surface; however, instead of only gaging your results by your clothes, try adding how you feel, sleep, move, perform daily activities at work and home, etc. After all, these feelings are much more important than what you can "actually" see (not perceive) with your physical body. In fact, once you put all of those tings together, it will show in your physical appearance.
Now, if you will excuse me, I need to step off my soapbox, and grab some lunch....lol. However, I hope this does help you gain some insight on what you should be shooting for with your fitness programs, and not to panic. Just be patient, focused, sure, intense, and most of all thankful. Everything else, will come together.
Yours in health,
Sincere~
p.s. Now you can get stronger, lean out, and remove the pesky fat from those new sexy muscles in about 4 minutes. In fact, you can do it with minimal equipment, and minimal space. Click here to check out our Four Minute Workout DVD special.
Wednesday, January 23, 2008
Soccer Mom My A**
"The Evolution Of The Soccer Mom"
Six months after having a child, this is one good way to get rid of the "baby-weight." This is also similar to how I train my crew in my fitcamps. BTW, I've had fitcampers as old as 67. While they may not have run through the sets as fast as little mama featured in this video, they did (and do) accept the challenge to safely, push themselves beyond their comfort zones.
So, check out his video, as gt inspired (men and ladies).
Six months after having a child, this is one good way to get rid of the "baby-weight." This is also similar to how I train my crew in my fitcamps. BTW, I've had fitcampers as old as 67. While they may not have run through the sets as fast as little mama featured in this video, they did (and do) accept the challenge to safely, push themselves beyond their comfort zones.
So, check out his video, as gt inspired (men and ladies).
Thursday, January 17, 2008
A dude with cellulite? Are you serious?
Since the word was first created around 1920, many people, mostly women, throughout the years has fought an on-going battle with "cellulite." It's crazy how many commercials, newspaper and magazine ads I see on a daily basis, claiming to put an end to cellulite, permanently.
When I see such buffoonery, I have to say to myself, either these clowns are lying to consumers by selling false promises not supported by research, in order to get a quick buck, or these companies really don't have a clue as to what "cellulite" really is. Let's just say, I usually conclude on the former. These companies are making billions on what you "don't" know.
Peep this. Did you know, all post-pubescent females display some degree of cellulite, including those who are slim, athletic, and even fitness & supermodels? Alright ladies, let's say it all together now, booooooooooo!!!!!!!!! Umm...hold on fellas, before you start snickering and saying, "better them than me," here's something you may not know. Even guys can have cellulite. Yeah...uh huh...you read that right. No one is safe.
In fact, I witnessed my first D.W.C. (Dude With Cellulite) sighting just last week. In fact, it was in the last place you'd ever think to find the cottage cheese monster in action, during a professional wrestling match between two men!
OK, here is a form of sports entertainment that has a reputation for displaying some of the most musclebound athletes around (yes, I know some of them have had a little help from steroids). However, during this one match between 2 of these athletes, one bent over to pick up his opponent, and that's when my girlfriend pointed it out.
She said, "Is it me, or does _________ have cellulite?" Well, the appearance that resembles cottage cheese was definitely there. So, I did a little research after the show, and found it's true. Wow!
So now that we know no one is safe, the question is, what can "really" be done? Fortunately, my trusted colleague, fat loss expert Richard Rigor, did the research, and created a special report to give you the real "no B.S." answers you need to know to help conquer cellulite. Richard is one of the kings of the fitness industry, in the area of fat loss. This dude truly knows what he is talking about.
You can grab your copy of this special report at
http://www/nocottagecheesethighs.com.
However, you will need all of the weapons available to help you take on unwanted cellulite. So, as an added bonus, when you get your copy of Richard's "Conquer Cellulite" ebook, email me a copy of your receipt, and I will send you my "Cellulite Buster" workout program, that you can do at home , the gym, the park, or anywhere, f.r.e.e!
Just email your receipt to nocellulite at joshonemedia dot com.
However, if you are ready to find out the true about conquering cellulite and keeping the cottage cheese on your plate and not your thighs, hop over to http://www.nocottagecheesethighs.com, and get your copy of fat loss expert, Richard Rigor's ebook.
As always. hit it, get it, go hard, and go home!
Sincere Hogan
"The People's Trainer"
When I see such buffoonery, I have to say to myself, either these clowns are lying to consumers by selling false promises not supported by research, in order to get a quick buck, or these companies really don't have a clue as to what "cellulite" really is. Let's just say, I usually conclude on the former. These companies are making billions on what you "don't" know.
Peep this. Did you know, all post-pubescent females display some degree of cellulite, including those who are slim, athletic, and even fitness & supermodels? Alright ladies, let's say it all together now, booooooooooo!!!!!!!!! Umm...hold on fellas, before you start snickering and saying, "better them than me," here's something you may not know. Even guys can have cellulite. Yeah...uh huh...you read that right. No one is safe.
In fact, I witnessed my first D.W.C. (Dude With Cellulite) sighting just last week. In fact, it was in the last place you'd ever think to find the cottage cheese monster in action, during a professional wrestling match between two men!
OK, here is a form of sports entertainment that has a reputation for displaying some of the most musclebound athletes around (yes, I know some of them have had a little help from steroids). However, during this one match between 2 of these athletes, one bent over to pick up his opponent, and that's when my girlfriend pointed it out.
She said, "Is it me, or does _________ have cellulite?" Well, the appearance that resembles cottage cheese was definitely there. So, I did a little research after the show, and found it's true. Wow!
So now that we know no one is safe, the question is, what can "really" be done? Fortunately, my trusted colleague, fat loss expert Richard Rigor, did the research, and created a special report to give you the real "no B.S." answers you need to know to help conquer cellulite. Richard is one of the kings of the fitness industry, in the area of fat loss. This dude truly knows what he is talking about.
You can grab your copy of this special report at
http://www/nocottagecheesethighs.com.
However, you will need all of the weapons available to help you take on unwanted cellulite. So, as an added bonus, when you get your copy of Richard's "Conquer Cellulite" ebook, email me a copy of your receipt, and I will send you my "Cellulite Buster" workout program, that you can do at home , the gym, the park, or anywhere, f.r.e.e!
Just email your receipt to nocellulite at joshonemedia dot com.
However, if you are ready to find out the true about conquering cellulite and keeping the cottage cheese on your plate and not your thighs, hop over to http://www.nocottagecheesethighs.com, and get your copy of fat loss expert, Richard Rigor's ebook.
As always. hit it, get it, go hard, and go home!
Sincere Hogan
"The People's Trainer"
Wednesday, January 16, 2008
Kettlebell Strength & Mobility: Jay is So Gangster!
OK, so I finally broke down and bought my first set of kettlebells for me, as well as some for my fitcamp, last week. I was excited to find out that Tar-zhay, Sports Authority, as well as my favorite fitness crackhouse, Academy carried the GoFit brand of Kettlebells. While this brand of kettlebell may not be as top of the line as the RKC or Ader line of kettlebells, I liked what I saw.
By the way, I did cop a 24 kg Ader kettlebell on Ebay a couple of days ago for about 35 bucks...suhweet! My main motivation for purchasing kettlebells was the hope of rehabbing a nagging shoulder injury, I probably got from years of overtraing and always training heavy in the gym, MMA, as well as not icing, heating, and getting timely deep tissues massages to the shoulder in question over the years.
I've been told and read kettlebells are great at increasing joint mobility, strength, power, endurance, as well as shedding pounds while increasing lots of functional muscle. Well, let's just say, that after a week or KB training, I am a believer. I definitely feel the difference in my should. My range of motion has increased greatly, and I definitely see a difference in my strength, power, and flexibility.
I definitely want to learn a lot more from the experts, and found quite a few right here in my own backyard. I just missed the deadline for the next workshop at The Kettlebell Club, here in Houston. However, after watching one of its instructors in the following video, I definitely will be looking out for the next one.
Check out Jay's strength & mobility training. Talk about getting a lot done in a little time, this truly defines my theory of "Hit it, get it, get out, and go home."
Sincere~
"The People's Trainer"
www.joshoneinnercircle.com
www.joshonesportsnutrition.com
By the way, I did cop a 24 kg Ader kettlebell on Ebay a couple of days ago for about 35 bucks...suhweet! My main motivation for purchasing kettlebells was the hope of rehabbing a nagging shoulder injury, I probably got from years of overtraing and always training heavy in the gym, MMA, as well as not icing, heating, and getting timely deep tissues massages to the shoulder in question over the years.
I've been told and read kettlebells are great at increasing joint mobility, strength, power, endurance, as well as shedding pounds while increasing lots of functional muscle. Well, let's just say, that after a week or KB training, I am a believer. I definitely feel the difference in my should. My range of motion has increased greatly, and I definitely see a difference in my strength, power, and flexibility.
I definitely want to learn a lot more from the experts, and found quite a few right here in my own backyard. I just missed the deadline for the next workshop at The Kettlebell Club, here in Houston. However, after watching one of its instructors in the following video, I definitely will be looking out for the next one.
Check out Jay's strength & mobility training. Talk about getting a lot done in a little time, this truly defines my theory of "Hit it, get it, get out, and go home."
Sincere~
"The People's Trainer"
www.joshoneinnercircle.com
www.joshonesportsnutrition.com
Drinking Your Calories
Is drinking your calories on the go good or bad? Hmmmm....
Mobile post sent by The People's Trainer using Utterz.
Replies. mp3Monday, January 14, 2008
Reasons Why You Shouldn't Work Out Today
Reasons Why You Shouldn't Workout Today
So, what was "your" excuse, again?
So, what was "your" excuse, again?
Exercise of the Week
Exercise OF The Week
The Iron Cross
Instructions:
1. To perform this movement, use only light weights.
2. Assume the starting position of good posture with shoulders back and your chest out.
3. Hold weights in both hands and push your hips back to bring your thighs parallel to the ground. Raise your arms to parallel as well.
4. Hold briefly in this position and then stand up while simultaneously moving your arms out to the sides and still parallel to the ground.
5. Reverse movement to return to the start position.
Perform 3 sets of 8-10 reps of a weight that is heavy enough to challenge you without compromising your form. Rest 1 minute between sets.
The Iron Cross
Instructions:
1. To perform this movement, use only light weights.
2. Assume the starting position of good posture with shoulders back and your chest out.
3. Hold weights in both hands and push your hips back to bring your thighs parallel to the ground. Raise your arms to parallel as well.
4. Hold briefly in this position and then stand up while simultaneously moving your arms out to the sides and still parallel to the ground.
5. Reverse movement to return to the start position.
Perform 3 sets of 8-10 reps of a weight that is heavy enough to challenge you without compromising your form. Rest 1 minute between sets.
Thursday, January 03, 2008
Why Your Resolutions Suck
"He who breaks a resolution is a weakling; he who makes one is a fool."
--F.M. Knowles--
------------------------------------------
First, I would like to say happy new year folks. I hope you get all that you are after in 2008 and beyond.
I'm going to begin '08, by getting something off my chest. Ughhhh.....I've heard so many "so-called" fitness gurus and MDs on every news program in the past few days, as well as received far too many emails from the aforementioned in regards to new years resolutions and fitness advice.
I'm going to begin '08, by getting something off my chest. Ughhhh.....I've heard so many "so-called" fitness gurus and MDs on every news program in the past few days, as well as received far too many emails from the aforementioned in regards to new years resolutions and fitness advice.
However, that quote from F.M. Knowles, mentioned above, is the best advice yet.I'll be the one to tell you, resolutions suck, and set you up for failure. It's only January 3rd, and statistics show, most people have already given up on their resolutions, and quite possible, so have you.
Honestly, I'm glad you did. Resolutions are too unspecific. For example, you may say you are going to start working out this year. You go and join a gym, hire a personal trainer, or even start running at your local park.
However, just deciding to begin exercising is not enough, in spite of what the morning show health & fitness "gurus" may claim.
By the way, those morning show "so-called" gurus, for the most part, are only giving out "generic" advice. They don't know you, playa, and have no clue about your current fitness level, pre-existing health conditions, family health history, or personal goals.......Whoa.....stop for a second.
There's the word we are looking for....GOALS. Screw resolutions. Set goals instead. Resolutions tend to be too absolute and rigid Resolutions usually don't work. Goals do.
Think about a few of the things you want to accomplish with your health. Write those goals down, and focus on one of those goals. Once you attain it, move on to the next goal.
For example, instead of making a resolution to start eating better, set a goal to start eating breakfast, lunch, and dinner for the next week, no matter. Once you begin this new habit, start each meal with lean protein, and cover half of your plate with fresh veggies.
Better yet, set a goal to drink more water, at least one cup (8oz.) every other hour, daily.
Better yet, set a goal to drink more water, at least one cup (8oz.) every other hour, daily.
It does not have to be all or nothing. Most wars are won via a collection of small victories. The war against an unhealthy lifestyle shouldn't be any different.
Once you set attainable goals for yourself, you definitely need a supporting team of those who share your goals and interest. Keep in mind, no matter how great a player is, it's his or her team that helps him or her win. This even includes players in individual sports such as the UFC or tennis. The champions of those sports have a team of coaches, trainers, and training partners.
You still have time to get together with your new team of supporters, ditch those resolutions, and begin achieving your goals.
The question is, "are your ready" to ditch those useless resolutions, and begin to create new habits via your attainable goals?
Yours in health,
Sincere "The People's Trainer" Hogan
http://www.joshoneinnercircle.com
http://www.fourminutefatloss.com
Subscribe to:
Posts (Atom)
