Give this one a try for sheer curiosity sake and a potential baseline test.
Squats: For time:
Beginner-250
Intermediate-500
Advanced-1000
A thorough warmup is necessary for this one. Please be aware, if you have issues with knees, back, hips or neck you may just want to skip it.
Time yourself and log it somewhere.
This is one of my favorite workouts in my baseline testing workout series.
Remember to keep good form through the whole thing!!!
Good luck and
Stay strong YYC!!
Category: Blog
Lifestyle and cancer prevention.
This article is taken from Summer Tomato and is an excellent article that talks about the effects of poor lifestyle choices and their relationship with cancer.
Please read this. It is truly astonishing how many of these can be positively changed with exercise.
Stay strong YYC!!
http://www.theatlantic.com/health/archive/2014/09/diet-exercise-and-weight-cause-cancer/380213/
Quick cardio workout
Here is a 20-30 min cardio workout.
Remember to keep track of our heart rate. 220-age is the absolute top of your scale. Try to keep it around 85% to be very effective if you are experienced. Go around 55-75% if you are a beginner or haven’t done any of these exercises before.
Stay strong YYC!!
Cycle through, top to bottom:
Rest as needed.
Beginner: 3-4 times
Intermediate: 5-6 times
Advanced: 7-10 times
1. 50 jumping jacks.
2. 100 mountain climbers. 50@ leg
3. 150 high knees. 75@ leg
4. 25 burpees.
Stuffed manicotti
This time of year is great for using the fresh garden ingredients to make delicious food. All veggies were from the garden and the taste was incredible!!
Stuffed Manicotti with garlic, spinach and ricotta cheese.
Ingredients:
1/8 cup butter or 3-4 tsp EV olive oil
3-4 cloves garlic
1/4 cup freshly chopped Italian parsley
8-9 cups fresh spinach
2-3 greens onions
1 tub low fat ricotta cheese
Grated low fat mozzarella (your choice of amount)
Manicotti noodles (6-8) depending on how packed you like them.
Homemade tomato sauce (canned if you don’t have the resources, I will post that recipe another time).
Sautée the spinach and parsley in the butter and garlic, let cool.
Boil the noodles as per al dente instructions.
Mix the ricotta cheese into the spinach and garlic mix after it has cooled.
Let noodles cool by rinsing them in cool water after draining.
Stuff noodles with mixture.
Spread enough sauce on the bottom of the pan to allow the manicotti to not stick and to absorb the sauce. Usually about 1 cup.
Place stuffed noodles in the pan.
Cover with a generous portion of tomato sauce.
Sprinkle on mozzarella cheese.
Bake in oven, covered, at 400 degrees for 10 minutes.
Enjoy!!!
Stay strong YYC!!
New article with Different workout
Here is my newest contribution to Better Business Empower Magazine. Revisiting TEMPO training for increased strength and lean mass.
Stay strong YYC!!
http://bit.ly/1vX0W74
New article
I am a contributing author for a new magazine in Calgary for small business owners. Please have a look at this issue, it is full of great articles to help you with your small business. https://t.co/redirect?url=http%3A%2F%2Ft.co%2FHNZPGiBGDr&t=1&sig=514aefdb5038bf59a74d87af24b59f1447b95f53&iid=9e02bac009d8471192c2814a70774ceb&uid=495483653&nid=4+1268
New sugar ‘guidelines’
This article comes from Yoni Freedhoff, MD and his blog post at weighty matters. His insight is always incredible and I love the blogs, thought I would share the latest one about Health Canada’s plan to change how we view sugar on the ingredient labels on food. I Agree, terrible idea!!
Stay strong YYC!!
http://p.feedblitz.com/r3.asp?l=94153535&f=913065&c=4805905
Martial arts kicks compared
This video is excellent. Comparing 4 different styles of martial arts’ kicks. Speed vs. power.
Have a look, it’s excellent!!
Stay strong YYC!!
Body Mass Index
This is a really great article that explains BMI and it’s positives and negatives. Many of you that have been clients if mine have heard me preach about this, this article says it, spot on!!
Stay strong YYC!!
Workout in the park
With the summer winding down, here is another installment of workout in the park. This can be done at any local park, playground or school. Bring the kids and let them play while you show them that you are taking care of yourself. This will instill great values in them about healthy lifestyle!!
This is an intermediate to advanced program, if you are a beginner, be careful!!
Frequency: you can do this one 3-5 times a week if you like
Intensity: 220-age is top of heart rate intensity. Never go higher than that!!
Time: complete each one for a minute, repeat 3-5 times as level allows.
Type of Exercises:
1. Jumping jacks
2. Squats
3. Crunches
4. Push-ups
5. Step ups (picnic table seat)
6. Walking lunges 1 1/2’s. Step, lunge so back knee touches ground, lift up like you are going to take your next step, as you get to the top of the lunge, stop and bring the knee back to the ground again (like a pump), then take the next step.
7. Mountain climbers
8. Bicycles- lying on your back, hands by ears, touch opposite elbow to knee and alternate.
If you are unsure of ANY of the exercises, google it, there are a million demonstration videos online!!
Have fun and stay strong YYC!!