Sometimes I get creative...

This is one of my clients... Marc - what I love about him is no matter what I think up, he'll FIRST ask if I'm "serious" and then, DO IT - no additional questions asked. He's made great strides in his fitness over the 2years I've known him.

He's a VERY good sport...

CHECK OUT MY YOUTUBE PAGE!!

Will try to post 1 or 2 workout vids / week ... either a suggested workout, or one of my... ummm "self-challenges" for lack of a better term!

Here's the one for this week...
Last week I leg-pressed 5+5 plates (*45lbs per plate) on the hip sled, and I posed the self-challenge of hitting 6+6 plates, for MINIMUM 6reps, this week... and I DID IT! (*I actually did 7+7 for 2reps, but in the interest of safety - since I needed my partner/spotter - it wasn't video'd

However, the 6+6 for 6, was >> ENJOY! >>
http://youtu.be/Fsbd6fFwvDc

Speaking of Coconut Water...

*excerpt from the Hartford Examiner:

 “A sports drink is a beverage designed to help athletes rehydrate, as well as restore electrolytes, carbohydrates, and other nutrients, which can be depleted after training or competition. Electrolyte replacement promotes proper rehydration, which is important in delaying the onset of fatigue during exercise.” 

Electrolytes include sodium, potassium, chloride, calcium and other minerals vital to proper body function. When you sweat you lose these minerals along with water, which is why it is so important to replace them when rehydrating from prolonged intense exercise. Drinking water alone will not replace these electrolytes and can lead to muscle cramps, increased fatigue and in extreme cases death. In many ways coconut water is superior to the scientifically engineered beverage. Here’s a side by side comparison of the nutritional facts



Essentially, for all it's Ad-men pushing it as a wonder drink, Gatorade comes up short when compared to Coconut Water.

*Note: in my opinion, and from what I have read, along with Coconut water you NEED to drink WATER post-exercise. Though it is primarily water, the main funtion of the water in coconut water - as well as Gatorade - is as a mineral delivery system, as is passed THROUGH the system, not ABSORBED. You still need to replace the WATER that was lost.

100 Calories - Save 'em OR Burn 'em!

10 ways to eat 100 calories less in your day
1. Put 1tsp of dijon mustard on a sandwich instead of 1TB of mayo
2. Order a your coffee a size smaller & "skinny" to save almost 150cals
3. Have a frozen fat-free Greek yogurt cup, instead of 1/2cup Fro-Yo
4. Order a cup of broth-based soup instead of bread w. butter
5. Substitute half Your starch with Dark greens (*more fibre, more vitamins, less calories)
6. Eat a side salad w/ half a package of dressing, instead of french fries
7. Buy pre-sliced low-fat cheeses & use 1 slice, instead of cutting from a brick
8. Order non-dairy sorbet instead of ice cream
9. Share dessert (*eat 1/3 slice of cheesecake & its 150cals instead of 450cals!)
10. Have 8oz water instead of 6oz of Juice (*or club soda w/lime instead of soda)

10 ways to burn 100 calories more in your day
1. 15min of incline walking on a treadmill at 3mph
2. Skip rope for 10-15mins (*depends how long you can skip continuously)
3. Do 5x10 PushUps (*with no more than 1min rest between sets) - knees are fine, take less rest!
4. Walk 8 flights of stairs (*each floor's flight = 13stairs)
5. 5 x 40 crunches (*with no more than 1min rest between sets)
6. Clean the house VIGOROUSLY for 35mins - scrub,scrub,scrub!
7. 4 x [30sec shadow boxing; 30sec jumping jacks; 30sec shadow boxing, 30sec high knee jog; 30sec rest]
8. Brisk walk outside for 30mins - take the dog, or the baby in a stroller!
9. Play (*or just do drills!) 10-15mins of football, soccer, basketball
10. Do this Circuit >
- 25 crunches
- 10-15 PushUps
- 15 right leg lunges, 15 left leg lunges
- 10 hip thrusters (*burpees w/out push-ups; squat down, hop out into plank position, hop feet in, pop up)
- 30 scissor legs
- 15-25 chair dips
- 25 chair squats
- 30 bicycle crunches
- 30 plank runs (mountain climbers)
- 30 jumping jacks
- 30 punches