25 squats

100m run

25 lunges

~3 Rounds~

25 push ups

100m run

25 sit ups

~3 rounds~

25 kbs

100 run

25 box jumps

~3 rounds~

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1) Max weight for 25yds. Load the prowler with weight and push for 25yds.

2) Mike’s 500lb challenge. Load 90lbs on a sled and push up and back 90ft. Add 90lbs and go again until you hit 500lbs.

The record for the 500lb challenge  is 13:45 by Brent and Scott pushed a 23:40 Friday night. The max weight record is 700lbs by Mike with Lisa pushing 320lbs for the ladies. This is ongoing and UGLY. wear good shoes and do not eat Burritos before this one!

In addition to smashing Mike’s 500lb Challenge, Brent put up 315lbs on the bench the other night. Nice work everyone!

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500M Row/400M Run

50 Wall Balls

40 Push Ups

1000M Row/800M Run

40 Wall Balls

30 Push Ups

400M Run/500M Row

30 Wall Balls

20 Push Ups

250M Row/200M Run

~For Time~

“Man cannot remake himself without suffering, for he is both the marble and the sculptor”

Do you think that suffering in the gym is something that you have to do to get better? I’m not talking about the “fake” flopping around on your back, but real suffering. Some schools of thought differ on this. I personally think that you can make decent gains for a while and stay pretty comfortable. Big gains? No way! You will suffer a bit at some point with nutrition that is good for you and you will need to suffer a bit to get gains month after month.

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Do one thing every day that scares you.Eleanor Roosevelt

 A big part of what we do in our practice is to push folks out of their comfort zone.  Very little positive occurs when you just go with the flow.  We strive to make the exercise experience challenging physically but also mentally.  Improvements and growth only occur with pressure.  Set the bar high.. BE better.  Here are some suggestions to improve, grow or get outside your comfort zone in 2012.

1. Wear A Rubber Band and Snap it ! ~ This is a practice advocated by sport psychologist Jack Singer.  Dr. Singer was ask to work with a college quarterback.  It seems that the quarterback who was otherwise perfect, had a nasty habit of letting negative thoughts and pressure get to him during games.  After conversing with the youngster, Dr. Singer discovered that the player was sliding into a pattern of negative thinking when the game got close.  Together they created a way to change the course of his thinking.  Dr. Singer placed a rubber band on the players wrist and whenever a negative (self defeating) thought pattern started to drift into his mind he would snap the band on his wrist and start to visualize positive images of what he wanted to have happen.  Problem solved!   So next time you are about to down a bottle of wine when you should have a glass or a pint of Ben and Jerry’s at the end of the evening just snap it ! I’ll even provide the rubber band.

2. 30 Days of eliminate ~ I used to be from the school of subtle change..be gradual. Two years ago I did a 180.  Subtle didn’t work so I adopted the all in total immersion approach.  If you need to clean up your act take a 30 day pledge to change.  A few ideas include, no alcohol, no grains, no dairy (or all of the these) 30 days of workout, 30 days of 8 hours of sleep.  The list goes on.  If you really want over site and results you should join our PR12 program. Best hurry ! The winter addition begins next week.

3. Sign Up, Register, Enroll~ Some of the best leverage you can have over your training and lifestyle behavior is to pay the entry for a competitive event.  Paying the money to participate in anything from a benefit walk to a Tough Mudder will keep you on track with your training program.  Remember to tell your 5,000 best friends on Facebook too.  They will hold your accountable. We have a schedule of events that we will be supporting.  Plan on attending our kick off gathering on 1/18/2011 to learn how our methods can get you event ready on less effort !

4. Brain Trainer ~ Your brain like muscle needs to be stressed.  Reading, doing crossword puzzle and dedicated brain trainer exercises is critical to neural function. Daily brain training can strengthen willpower and promote healthy lifestyle choices. A University of Amsterdam study found that problem drinkers who followed challenging cognitive training regimens drank less than a control group who did only the easiest regimens. Morever, improvements endured one month later.Two on line options I like are My Brain Trainer and Lumosity.

5. Work on your balance ~ In assisted living communities they like to monitor the aging process with balance assessments.  A decline in balance equates to rapid aging. With that in mind each day perform a mundane task while standing on a single leg.  Brush your teeth or unload the dishwasher while standing on one leg.  If this becomes boring find a firm pillow to stand on and do the same.  Ever wonder why we perform so many single leg moves?  Well now you know.

6. Walk when you could ride or drive ~ N.E.P.A. stands for non exercise physical activity.  This is the non schedule exercise you get from parking further from the front door, the office entrance or the designed walk to the market instead of driving the grocery getter.  Adding these extra measures can add up quickly to improved health and opportunities to get some sunshine and vitamin D.  So next time your on the way home from the movies ask to be let out several blocks from home and hike on home.

7. Wednesday Benchmark~ Every Wednesday get out the measuring stick. This can be a weigh in, measuring the waist, charting food consumption, or a fitness yardstick like push ups.  This keeps you in check over the long haul.  Weight is NOT a great metric and BMI is an even worse idea.  The point is to keep 1 pound change a one pound change and not wake up in 12 months 15 pounds out of range.  If you really are bold you can get a Twitter account and tweet your weight.  Got questions just ask me.

8. Dump 4 Pints ~ When you donate blood it’s a double win.  You save a life and you rid yourself of old blood.   Some evidence points to the positive benefit of donating to reduce toxic build up and accumulation of minerals. So in 2012 donate once a quarter

9. One Sentence Journal ~ I taking this one from Happiness Project author Gretchen Rubins.  Everyday write one sentence on why you are grateful for today.   Prepare to be surprised.

10. Mess-O-Greens ~ While I’ve been accused of being a low carb Nazi ~ thank you.  I am in fact a vegetable advocate.  I typically eat one meal each day that includes a large vegetable serving. My favorite is a tossed salad.  I look to include red, orange, yellow and green matter in my salad.  (ROY Green) I toss it with olive oil and it’s good to go.  Eat a mess-o-greens like me and feel the benefits.

11. Get Lab Work ~ Unless you have a specific issue, when you go to your GP he/she is going to focus on your blood lipids for the most part.  I suggesting that you also start monitoring more.  Look at hormones as well.  You may get some push back if you ask for it from your physician.  If you don’t want to deal with your GP you can purchase lab work al a carte from Privatemdlabs.com ( Reading the results is a different thing but reference ranges will be provided with your results) Once you have the results plug them into a spreadsheet and plan to look at them again at five year intervals. (I have a strong concern for the future of the homo sapnien male but that is a post for another time.)

There you have it.  Ten things to push you out of your comfort zone now get you list organized.

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“We are what we repeatedly do. Excellence then, is not an act, but a habit” -Aristotle-

This time of year a few realities start to sink in. One may be that you are really making time to hit the gym and it shows! One may be that while you are hitting the gym, your work in the kitchen blows and all the gym work is hidden. And sad, but often true, is that you are not doing well in the gym or kitchen. So what now? You can blame your boss, your gym, your spouse, the weather ect. ect. There will always be someone to blame, but how is that going to help you? Make this year the year you really get shit done. If you did not write down any specific goals do it now and lets go! What do you want in the next 6 days, 6 weeks and 6 months? What are you going to do to get it?

Workout:

100 Squats

20 Pull Ups

10 Deadlifts

~3 Rounds~

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Tuesday 5:00pm “Kids Fitness Challenge” is general physical fitness for Elementary age children.

Tuesday and Thursday 4:00pm “Young Athletes” is a developing skills for kids playing competaive sports.

We also have kids with varying goals and abilities throughout the week.

 Call 443-614-4319 for more information!

Here’s a “fun one!” Take the Prowler, load it with 90lbs and push up and back. Add 90 more pounds and do it again. Repeat this process untill you have gone up and back with 500lbs or the s;ed won’t move. Mike did it in about 30 minutes and it looked pretty fun.

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1) How can I have more energy?

2) How can I look better naked?

3) How can I get stronger?

4) How can I get faster?

Nutrition is a MASSIVE topic. If you check Amazon you will see 56,000 books related to it. There is no quick and easy breakdown for it, but if we had to have you do just one thing it would be EAT ENOUGH PROTEIN! To start with just eat protein every time you put something in your mouth. Protein is something that walked, ran, swam, or flew and is now food. Pick one you like, eat and repeat.

Try this one HERE to get a decent range.

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Workout:

10 Power Cleans (85/155)
400M Run
~4 Rounds~

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Do this:

1. Use a great variety of exercises in training and strive to be competitive (perhaps just with yourself) in every variation.

2. Spend only a short amount of time focusing on specific competitions.

3. Cut out white sugar and white flour. Eat protein “a lot.” Have a great breakfast.

4. Do either one lift a day then total once a week or lift three days a week but seriously recover the other four.

5. Gather around people who are very good and train/compete with them.

This list is far from everything you need to know, but it’s also pretty solid stuff. Look at this list and see what you are/aren’t doing and work from there.

Workout:

Barbell floor to over head anyway for 50 reps. Each time you set the bar down, or miss a rep do 5 pull ups.

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1) “I don’t want to get bulky/too big”

Putting on muscle is ungodly hard! You will not do it by accident…people trying to put on muscle will throw up and cough up blood trying to add 2-3lbs of muscle.

2) “It will slow me down”

This is wrong and will be proved wrong over and over. Getting stronger will benefit every aspect of your running.

3) “I’ll get hurt”

This is the MOST wrong thing ever! Running is the single most injurious thing we do. More people are injured running than almost anything else. Running is great but at high mileage you will get injured.

HERE

HERE

HERE

are great articles on resistance training for runners.

At an elite level and with youth on your side high volume running is fine. If you are over 25 and not getting paid to run mix it up.

Picture on top is 21 year old elite female runner. No children, trains full time and runs a 38:34 10K.

The second picture is a 37 year old mother of two who runs a few 5ks a year and lifts weights through the winter to stay fit. 1:48 at the Clearwater Half Marathon. She also benches 125lbs and can squat her body weight for her age!

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