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.
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