This is for my TEAM HAMMERTIME ladies!
@monique510 & @Remitheone
Warm-Up :: choice
4x { Superset :: 30step Dumbbell Walking Lunge (50%, 60%, 75%, 85% of Max Weight) + 15rep box jump (26")}
3x Each Superset :: 15-30sec rest MAX between Rounds; 2minute rest MAX between stance transitions.
A. {15rep Horizontal LegPress WideStance (HEAVY) + 15WideStance squat jumps w.MedBall (5-10kg)}
B. {15rep Horiz. LegPress NeutralStance (HEAVY) + 15NeutralStance squat jumps w.MedBall (5-10kg)}
C. {15rep Horiz. LegPress NarrowStance (HEAVY) + 15NarrowStance squat jumps w.MedBall (5-10kg)}
4x 20/20 Step-Ups (20-30") with Mini BarBell (50%, 60%, 75%, 85% of Max weight)
3x Max Rep Quad extensions at 50-60% Max weight
Cardio 40-60mins
NOW MAKE THAT MUH'FUGGA HAMMMERTIME!!
A Lil About Me!
- Mia
- ACE Certified Personal Trainer; NSCA Certified Strength & Conditioning Specialist; CSEP Certified Personal Fitness & Lifestyle Advisor; MaddDogg Spinning Instructor; NCCP SwimCoach; NLSC Aquafit Instructor; Wellness & Weight-Loss Consultant.
Wednesday, 16 November 2011
Friday, 11 November 2011
Foodie Friday!
So normally I would post a RECIPE, but today I'ma take a slightly different approach.
Let's talk about PROTEIN!
Some Benefits ::
Complete vs. Incomplete Protein
Some of the protein you eat contains all the amino acids needed to build new proteins. This kind is called complete protein. Animal sources of protein tend to be complete. Other protein sources lack one or more "essential" amino acids—that is, amino acids that the body can't make from scratch or create by modifying another amino acid. Called incomplete proteins, these typically come from plant sources. (*except Quinoa & Soy)
NB -Vegetarians need to be aware of this. To get all the amino acids needed to make new protein – and thus to keep the body's systems in good shape – people should eat a variety of protein-containing foods each day.
Best Sources ::
Animal-Based
Grass-fed Beef, Organic Poultry, Farm raised pork, Wild-caught fish (salmon, tuna, mahi-mahi). DHA-enhanced eggs, Fat Free Organic Kefir or Greek yogurt (plain is best).
When choosing animal proteins, go with the leanest cuts of red meat & pork and check out alternative meats, like Goat & Bison, which tend to be leaner. White meat poultry (chicken, turkey, Ostrich) Omega rich Wild Salmon, tuna, & tilapia and cod with Lower caloric counts. And try game fish like shark, swordfish, Mahi-mahi. These are great amino sources.
NB - I tend to advise people to limit / avoid dairy outside of yogurt – as much as i LOVE ice cream & cheese, I limit them due to their additional calories and mucous-forming in our bodies. If you are going to eat cheese, stick to the least processed cow-alternative cheeses Buffalo mozzarella / goat cheese or choose aged-drier cheeses, since you will eat less, because they are richer in taste.
Plant-Based
Quinoa is a grain with so high a protein count, the body processes it primarily as a protein (instead of a carb). It is also gluten-free. Oatmeal is also a good protein source, but has gluten. Beans & Lentils, are GREAT clean proteins when as eaten close to whole as possible. Plus they’re a fab fibre source. Nuts are also a fibre-rich protein source Aim for almonds and almond butter, Walnuts, pecans and Pistachios over peanuts (*they can be mucous forming)
Tempeh (*fermented, whole bean & un-processed soy) is your best bet with complete plant-based soy proteins.
Solid Tofu, and other soy-based protein sources tend to be extremely processed and reconstituted. There is also some studies claiming that they are estrogenic & can be harming to the thyroid. They also contain high levels of phytic acid blocks the absorption of essential minerals in the digestive tract, putting vegetarians who eat soya as the major source of protein in their diet at severe risk of mineral deficiencies, including calcium, copper, iron, magnesium and especially zinc. Also, be advised: gluten-based replacements tend to have higher sodium AND can have adverse reactions, as a lot of people are unknowingly gluten-sensitive.
FYI – a study in the New Engl Journal of Medicine^ showed that eating more vegetable protein, while cutting simple carbs may benefit the heart. A 20-year prospective study of 82,802 women found that those who ate low-carb diets, high in vegetable sources of fat/protein had a 30% lower risk of heart disease, vs. women who ate high-carbohydrate, low-fat diets
Common Questions ::
How much is “the right amount” of protein?
Most people take in too LITTLE protein in their daily diet intake to be concerned with this. Most Americans only take in 1/3 – 1/2 of their RDI. Proteins should consist of about 40% of your daily caloric intake, another 40% being mostly complex carbs and the other 20% being good fats.
Muscle is made mainly of the proteins myosin, actin and tropomyosin. you need at least 80g of protein per day; more if you are training intensively (some is needed just to replace the myosin fibres broken down by the training. Bone has a calcium phosphate backbone with collagen (protein filler). The basic rule is trying to consume ½ - ¾ g of protein per pound of goal weight for females, and 1-2grams of protein/pound of goal weight in males.
Can I have “too much” protein?
Yes & No –Keep in mind, a lot of body builders consume upwards of 400-500 g of protein daily, so to put a cap, is tricky.
Here’s where it gets SCIENCE-Y. Some studies say its molecular structure allow so that all protein which is unused by the body is flushed out of your system through excretion. Other arguments are that it is just like carbs/fats and the surpluses will be converted into body fat.
The key is YOUR ACTIVITY LEVEL. What can’t be digested & flushed must be USED or will be STORED. What you DO need to be concerned with is absorption limits. Most studies claim that the MAX Protein which can be absorbed per sitting is 30-40grams. Anything more & it's waste, regardless if it's flushed or stored.
Note – in either case, after absorption/usage/storage, any additional protein which is not coupled with fiber or healthy fat can lead to “blockage” in the bowels. So, PLEASE, eat balanced meals.
What About SHAKES?
Liquid foods digest more quickly than solids, and therefore enter your bloodstream at a faster rate. As a result, liquid proteins prove more effective than solids during the hour window following a training regimen when muscle protein uptake increases. Additionally, liquid protein digests easier during workouts and proves less likely to disturb your stomach than solid foods. This quality benefits endurance athletes because carbohydrate and protein drinks enhance performance of endurance activities.
Benefit of liquid protein (powders/ supplements) – Easier source of delivery, can fill in protein gaps between meals in high levels without hassle – can also try puddings, or nut-butter based bars (*be aware of fat, sugar & preservatives with these, however). My fave “protein on the go” snack handful of raw almonds with a small fruit.
What about Pre- /Post- Workouts?
For Pre-Workout: Unless you are performing an endurance activity (*marathon etc) where an “empty stomach” prevents discomfort, I recommend people take in a small meal/snack roughly 200cals of low-fat & protein-rich foods about 20-40 minutes prior. Being slow-digesting, it will keep will you longer through-out the workout.
For Post-Workout / Recovery: Liquids are digested more easily & absorbed more quickly. You want to consume your post-workout meal within 15-45mins following the workout. "Protein shakes" are ideal immediately after a workout due to their fast absorption/digesting abilities for muscle repair & replenishment. According to fitnessleak.com: Consuming your post workout meal or shake more than an hour after your workout decreases immune system recovery by 31%
Hope that clears some questions up!!
Mia
^Halton TL, Willett WC, Liu S, et al. Low-carbohydrate-diet score and the risk of coronary heart disease in women. N Engl J Med. 2006; 355:1991–2002
Let's talk about PROTEIN!
Some Benefits ::
- Increase & Maintains lean muscle tissue
- Strengthens immune system
- Faster recovery from workouts
- Helps in weight (fat) loss
- Enhances energy
- Highly nutritious
Protein molecules take longer to digest. Meaning, you’re likely to feel hungry as soon as you might with more carb-dense meals. The simple reason for this: Protein takes longer to digest & uses more energy in the body to break it down. The slower digestion is also important because it keeps your blood sugar from spiking causing a release of insulin. (*Insulin signals surplus sugars &glycolic fat storage) so you want to stick to food options that digest slowly. For an even higher metabolic effect, the majority of protein consumption should be in the form of whole food sources rather than shakes.
Animal protein and vegetable protein probably have the same effects on your cellular health. It's the protein package that's likely to make a difference on your overall fitness. 6oz of Steak has 38g of protein. But also couples that with a WALLOPING 44g of fat (16g saturated! < ¾ of your RDI!) The same amount of Wild Salmon hold less protein 34g BUT only 18g of fat (*with only 4g sat-fat) and compare THAT to 1cup (8oz) of cooked lentils with “only” 18g of protein but less than a gram of fat, all unsaturated.
Complete vs. Incomplete Protein
Some of the protein you eat contains all the amino acids needed to build new proteins. This kind is called complete protein. Animal sources of protein tend to be complete. Other protein sources lack one or more "essential" amino acids—that is, amino acids that the body can't make from scratch or create by modifying another amino acid. Called incomplete proteins, these typically come from plant sources. (*except Quinoa & Soy)
NB -Vegetarians need to be aware of this. To get all the amino acids needed to make new protein – and thus to keep the body's systems in good shape – people should eat a variety of protein-containing foods each day.
Best Sources ::
Animal-Based
Grass-fed Beef, Organic Poultry, Farm raised pork, Wild-caught fish (salmon, tuna, mahi-mahi). DHA-enhanced eggs, Fat Free Organic Kefir or Greek yogurt (plain is best).
When choosing animal proteins, go with the leanest cuts of red meat & pork and check out alternative meats, like Goat & Bison, which tend to be leaner. White meat poultry (chicken, turkey, Ostrich) Omega rich Wild Salmon, tuna, & tilapia and cod with Lower caloric counts. And try game fish like shark, swordfish, Mahi-mahi. These are great amino sources.
NB - I tend to advise people to limit / avoid dairy outside of yogurt – as much as i LOVE ice cream & cheese, I limit them due to their additional calories and mucous-forming in our bodies. If you are going to eat cheese, stick to the least processed cow-alternative cheeses Buffalo mozzarella / goat cheese or choose aged-drier cheeses, since you will eat less, because they are richer in taste.
Plant-Based
Quinoa is a grain with so high a protein count, the body processes it primarily as a protein (instead of a carb). It is also gluten-free. Oatmeal is also a good protein source, but has gluten. Beans & Lentils, are GREAT clean proteins when as eaten close to whole as possible. Plus they’re a fab fibre source. Nuts are also a fibre-rich protein source Aim for almonds and almond butter, Walnuts, pecans and Pistachios over peanuts (*they can be mucous forming)
Tempeh (*fermented, whole bean & un-processed soy) is your best bet with complete plant-based soy proteins.
Solid Tofu, and other soy-based protein sources tend to be extremely processed and reconstituted. There is also some studies claiming that they are estrogenic & can be harming to the thyroid. They also contain high levels of phytic acid blocks the absorption of essential minerals in the digestive tract, putting vegetarians who eat soya as the major source of protein in their diet at severe risk of mineral deficiencies, including calcium, copper, iron, magnesium and especially zinc. Also, be advised: gluten-based replacements tend to have higher sodium AND can have adverse reactions, as a lot of people are unknowingly gluten-sensitive.
FYI – a study in the New Engl Journal of Medicine^ showed that eating more vegetable protein, while cutting simple carbs may benefit the heart. A 20-year prospective study of 82,802 women found that those who ate low-carb diets, high in vegetable sources of fat/protein had a 30% lower risk of heart disease, vs. women who ate high-carbohydrate, low-fat diets
Common Questions ::
How much is “the right amount” of protein?
Most people take in too LITTLE protein in their daily diet intake to be concerned with this. Most Americans only take in 1/3 – 1/2 of their RDI. Proteins should consist of about 40% of your daily caloric intake, another 40% being mostly complex carbs and the other 20% being good fats.
Muscle is made mainly of the proteins myosin, actin and tropomyosin. you need at least 80g of protein per day; more if you are training intensively (some is needed just to replace the myosin fibres broken down by the training. Bone has a calcium phosphate backbone with collagen (protein filler). The basic rule is trying to consume ½ - ¾ g of protein per pound of goal weight for females, and 1-2grams of protein/pound of goal weight in males.
Can I have “too much” protein?
Yes & No –Keep in mind, a lot of body builders consume upwards of 400-500 g of protein daily, so to put a cap, is tricky.
Here’s where it gets SCIENCE-Y. Some studies say its molecular structure allow so that all protein which is unused by the body is flushed out of your system through excretion. Other arguments are that it is just like carbs/fats and the surpluses will be converted into body fat.
The key is YOUR ACTIVITY LEVEL. What can’t be digested & flushed must be USED or will be STORED. What you DO need to be concerned with is absorption limits. Most studies claim that the MAX Protein which can be absorbed per sitting is 30-40grams. Anything more & it's waste, regardless if it's flushed or stored.
Note – in either case, after absorption/usage/storage, any additional protein which is not coupled with fiber or healthy fat can lead to “blockage” in the bowels. So, PLEASE, eat balanced meals.
What About SHAKES?
Liquid foods digest more quickly than solids, and therefore enter your bloodstream at a faster rate. As a result, liquid proteins prove more effective than solids during the hour window following a training regimen when muscle protein uptake increases. Additionally, liquid protein digests easier during workouts and proves less likely to disturb your stomach than solid foods. This quality benefits endurance athletes because carbohydrate and protein drinks enhance performance of endurance activities.
Benefit of liquid protein (powders/ supplements) – Easier source of delivery, can fill in protein gaps between meals in high levels without hassle – can also try puddings, or nut-butter based bars (*be aware of fat, sugar & preservatives with these, however). My fave “protein on the go” snack handful of raw almonds with a small fruit.
What about Pre- /Post- Workouts?
For Pre-Workout: Unless you are performing an endurance activity (*marathon etc) where an “empty stomach” prevents discomfort, I recommend people take in a small meal/snack roughly 200cals of low-fat & protein-rich foods about 20-40 minutes prior. Being slow-digesting, it will keep will you longer through-out the workout.
For Post-Workout / Recovery: Liquids are digested more easily & absorbed more quickly. You want to consume your post-workout meal within 15-45mins following the workout. "Protein shakes" are ideal immediately after a workout due to their fast absorption/digesting abilities for muscle repair & replenishment. According to fitnessleak.com: Consuming your post workout meal or shake more than an hour after your workout decreases immune system recovery by 31%
Hope that clears some questions up!!
Mia
^Halton TL, Willett WC, Liu S, et al. Low-carbohydrate-diet score and the risk of coronary heart disease in women. N Engl J Med. 2006; 355:1991–2002
Thursday, 10 November 2011
Thirsty Thursday!
Since, I'm CONTINUOUSLY preaching about water intake on Twitter & in person...
Figured "Hey, I should blog about it!"
Recall, from 6th grade science class, that almost 75% of our body is water. More specifically...
Protoplasm, the basic material of living cells, is made of fats, carbohydrates, proteins, salts, and similar elements combined with water. Water acts as a solvent, transporting, combining, and chemically breaking down these substances. A cell exchanges elements with the rest of the body by electrolysis, and in a normal case, minerals and micro elements pass through the cell membrane to the nucleus by electro-osmosis. The body needs electrolytes (minerals like: sodium, potassium, chloride, and bicarbonate) for its basic functions, water is the delivery element.
The extended message is that if we drink enough water to keep good stuff floating in our cells and bad stuff passing through (& floating out of) our cells, it will keep our cells (and concurrently, US) alive.
Some Basic Guidelines ::
1. Drink water FIRST
First thing in the morning : drinking 16-32oz of cool to cold water, before any other intake, has been shown to increase daily energy, and to rehydrate the cells from the sleep-cycle fasting.
First, before eating : Before every meal & snack try to drink 8-12oz of cool water. This will signal some fullness in the stomach, preventing over eating & also lubricates the glottal region for more efficient digestion.
First, before alcohol : Out at the club & ready for those DRANK? Have some water. Again, it will prevent you from imbibing too many extra calories & will also help temper out the liquor about to lay havok on your cells!
2. Daily Recommended Intake
The old adage of "drink 8 glasses (8-12oz) of water per day" is a pretty good guideline, when considering the average sedentary person. However, it doesn't take note of size differences (*Someone 300lbs would need ermarkably more water than someone 100lbs); climate-induced water losses (*Caribbean-living persons sweat 4-7x more fluid loss than the average North American, monthly); nor make mention of active people's additional hydration requirements (*Marathon runners vs "office guy").
Basic math for DI :: 1/2 Body weight (measured in pounds) to be consumed, in fluid ounces, + 8-12oz per 15mins of vigorous exercise, daily.
e.g. You're 160lbs. Half that is 80 fl.oz of water to consumed, for the day if you are sedentary & add on (avg) 40oz for a 60min gym session. 80/8 (*8oz = 1cup/250mL) + 40/8 = 15cups (*Just shy of 4L, or 1Gallon) of water per day.
For a more accurate (*intensive-training specific) water-intake calculation, go HERE
Benefits - Life/Health
Ok NOW... GET TO SIPPING!!
#WATERBREAK
Mia
ps - I didn't mention it, and I'm not going to go in depth into the differences between Drying out for Competition vs "everyday Dehydration", but essentially it's an extremely focused process, that involves FLOODING the body with water, and then slowly limiting the water-intake while maintaining the electrolyte levels. Through this process, you have the body remove excess water for a taught/ dry look, for competition day, without becoming toxically dehydrated.
Figured "Hey, I should blog about it!"
- Blood is 83% water
- Muscles are 75% water
- The brain is 95% water
- Lungs are 90% water
Protoplasm, the basic material of living cells, is made of fats, carbohydrates, proteins, salts, and similar elements combined with water. Water acts as a solvent, transporting, combining, and chemically breaking down these substances. A cell exchanges elements with the rest of the body by electrolysis, and in a normal case, minerals and micro elements pass through the cell membrane to the nucleus by electro-osmosis. The body needs electrolytes (minerals like: sodium, potassium, chloride, and bicarbonate) for its basic functions, water is the delivery element.
The extended message is that if we drink enough water to keep good stuff floating in our cells and bad stuff passing through (& floating out of) our cells, it will keep our cells (and concurrently, US) alive.
Ergo, drinking water is BENEFICIAL to our health, oui? Good. Moving on.
Keep in mind that you WILL get "water" from Fruits, Vegetables & "other" drinks, but for true HYDRATION purposes PLAIN water is best. WHY? Because I said SO! No... it's really because everything ELSE in those alternative fluid sources, ALSO USE WATER to be broken down, digested & expelled from the body, and are not absorbed INTO the cells.
*I'm not going to go into Alkaline water in this article, but you can check out THIS WEBSITE for some info on its benefits.
Some Basic Guidelines ::
1. Drink water FIRST
First thing in the morning : drinking 16-32oz of cool to cold water, before any other intake, has been shown to increase daily energy, and to rehydrate the cells from the sleep-cycle fasting.
First, before eating : Before every meal & snack try to drink 8-12oz of cool water. This will signal some fullness in the stomach, preventing over eating & also lubricates the glottal region for more efficient digestion.
First, before alcohol : Out at the club & ready for those DRANK? Have some water. Again, it will prevent you from imbibing too many extra calories & will also help temper out the liquor about to lay havok on your cells!
2. Daily Recommended Intake
The old adage of "drink 8 glasses (8-12oz) of water per day" is a pretty good guideline, when considering the average sedentary person. However, it doesn't take note of size differences (*Someone 300lbs would need ermarkably more water than someone 100lbs); climate-induced water losses (*Caribbean-living persons sweat 4-7x more fluid loss than the average North American, monthly); nor make mention of active people's additional hydration requirements (*Marathon runners vs "office guy").
Basic math for DI :: 1/2 Body weight (measured in pounds) to be consumed, in fluid ounces, + 8-12oz per 15mins of vigorous exercise, daily.
e.g. You're 160lbs. Half that is 80 fl.oz of water to consumed, for the day if you are sedentary & add on (avg) 40oz for a 60min gym session. 80/8 (*8oz = 1cup/250mL) + 40/8 = 15cups (*Just shy of 4L, or 1Gallon) of water per day.
For a more accurate (*intensive-training specific) water-intake calculation, go HERE
Benefits - Life/Health
- Prevent Pain - Did you know that when you have a headache, back pain, muscle spasm, stomachache, or when you feel depressed without obvious reason, you actually need to drink water? These are ALL signs of primary pre-dehydration!
- Prevent Illness - Experts have also shown that proper water intake will regulate salts, cholesterol and may reduce your risk of Heart Attack by keeping blood plasma at healthy viscosity levels & by flushing out unnecessary toxins and foreign particles, helps to prevent Disease/Infection. Proper fluid intake (*along with rest and vitamins) are always prescribed as the primary remedy to help you get well.
- Lose Weight - All chemical reactions in the body depend upon WATER. If you’re trying to lose weight, you need water to flush out the by-products of fat breakdown. Proper water intake allows you to relieve yourself of any stored water, as well as helping you "stay regular". A lot of additional weight is simply salt & water retention, and excess *crap* (literally) sticking to your insides.
- Prevent OverEating - Studies have shown that 60% of your "unexplained" hunger pangs, are actually Thirst-pangs. Your body is trying to get you to drink water. Craving salty/fatty foods, will elicit a more obvious thirst response & cause you to intake fluids. (Sadly, when you're prone to eating junk, you drink junk-fluids, not water, but I digress...)
- Healthy Skin - What the #1 secret to getting Healthy Skin? Moisturize... AND STAY HYDRATED What?! Put water outside AND inside your skin? GENIUS!!
- Regulate Your Body Temperature - We perspire, in high weather temperatures; during workouts, in order to dissipate the excess heat our body produces. To maintain the fluid levels in our body necessary to keep sweating, we must drink water!
- Burn More Fat And Build More Muscle - Water regulates your Metabolism as the carrier of oxygen, nutrients, hormones, etc. to body parts & providing the medium for removal of toxins, dead cells, & waste material. The proteins and enzymes involved in almost all fundamental processes in the body also require water for their proper functioning.
- Cushion And Lube Your Joints And Muscles - Water is the main component of synovial fluid, found in the bursa (closed sacs of liquid) in the connective tissue between the muscles, the tendons, the ligaments, and the bones (i.e. joints)
- Breathing - Recall, the lungs are 90% water. Water distributes oxygen all over the human body (*via osmosis & blood flow) while collecting the carbon dioxide from all these parts, by dissolving these exchanged gases.
- Get Energized And Be Alert - As the brain is mostly made up of water so drinking more water helps the brain to circulate fresh-oxygenated blood through the body making our body physically and mentally alert and healthy; definitely necessary when lifting heavy ish, or trying not to fell off cardio machines!
Dehydration
Doctors are well aware that dehydration, second only to oxygen deprivation, is the fastest culprit of cell-death. Minor dehydration - not enough to kill - is both the result and the hidden cause of many illnesses. Inversely, good Hydration is key to good Health.
Some Dangers of dehydration ::
People who do not drink enough water or deplete water reserves through overstimulation for a period of time gradually lower the ratio of water volume, inside cells to outside cells.Under dehydrated conditions, the cells may lose over a QUARTER of their water volume.
Whenever there is cellular dehydration, metabolic waste products are retained, causing symptoms that resemble disease but are signs of disturbed water metabolism. Since more and more water begins to accumulate outside the cells, the dehydration may not be apparent as they are more likely to notice water retention & bloating. The hidden danger of this is, eventually the Kidneys begin to store/hold excess water, limiting how often you urinate, and retain WASTE MATERIALS, as well (*this can lead to kidney stones, and Uric toxicity, causing diseases, such as Gout).
In extreme cases, Even the enzymes and proteins living in the dehydrated cells become so inefficient that they are no longer able to recognize the dehydrated state of the body.
Some basic Noteables Avoid counting tea, coffee, sodas and juices in your fluid intake. Coffee and tea contain caffeine which has a diuretic effect and makes you lose water. Sodas and juices are too sweet. Since the body must dilute them, they cause further dehydration
Ok NOW... GET TO SIPPING!!
#WATERBREAK
Mia
ps - I didn't mention it, and I'm not going to go in depth into the differences between Drying out for Competition vs "everyday Dehydration", but essentially it's an extremely focused process, that involves FLOODING the body with water, and then slowly limiting the water-intake while maintaining the electrolyte levels. Through this process, you have the body remove excess water for a taught/ dry look, for competition day, without becoming toxically dehydrated.
Wednesday, 9 November 2011
Workouts with WOW!
Try THIS killer workout, this week!
-- RACK CITY --
A "rack" in slang is $1000 - Stacked in 10s or 100s, So this is 1000 reps (10exercises x100repetitions)
You're aiming for 100 repetitions, but do the max reps you can!
(*and hey, if 100 just isn't enough, and you want to grab some "bonus" GET SOME!)
>> "I'm running around & I'm Getting it! I'm running around & I'm Getting it! It's MINE... I'm GETTIN' IT!"
-- RACK CITY --
A "rack" in slang is $1000 - Stacked in 10s or 100s, So this is 1000 reps (10exercises x100repetitions)
You're aiming for 100 repetitions, but do the max reps you can!
(*and hey, if 100 just isn't enough, and you want to grab some "bonus" GET SOME!)
- Military Pull-ups
- Sumo Squat jacks
- 2 :1 Kicks (*2 legs = 1 Rep)
- Mountain Climbers (*can do 2-4knees = 1 rep ,for more challenge)
- Shoulder width Push-ups
- Tuck Jumps
- 4 : 1 Jabs
- 2 : 1 Lunges
- Bench Dips (*feet up, for more challenge)
- Close-Stance Squats (*knees together - yoga, chair pose squats)
>> "I'm running around & I'm Getting it! I'm running around & I'm Getting it! It's MINE... I'm GETTIN' IT!"
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