Lead a Fit and Healthy Life
Archive for January 20, 2010
The Reality
02 years ago
Heidi Montag Syndrome: Do You Know When To Stop? – Lose Stubborn Fat!.
This is a great post about what is good enough? I have this same issue with every weigh in. Heck -EVERY DAY.
26% Once a girl hits 26% bodyfat, I’m letting her know that she’s totally healthy, and that even though TV tells us that a girl that’s at 26% bodyfat is pretty average, the reality is she’s ahead of 80% of America.
23% Then at 23% bodyfat, I’m letting her know that she’s really in shape now – she’s officially a work out girl and she’s ahead of 90% of the girls in America. She’s fit, lean, and there is nothing left to “fix”.
If she wants to be a rockstar, we can take her to rockstar, but she’s already awesome.
21% At 21% body fat a girl should know she’s really ahead of the game. Girls should relate to themselves as being really, really hot at 21% bodyfat, and should feel really, really good about that. Along with that, by this point my clients have completely transformed their relationship to fitness – they’re stronger, healthier, doing pull ups, kicking ass, and relating to themselves as an athlete.
19% At this point you have achieved rock-stardom. You’re done. We shift the context to fitness related goals – what ever fun/cool thing you’ve always wanted to be able to do. You may get leaner from here, but it’s not necessary, and it’s not the goal.
News to Note
02 years ago
Living to 100: The 9 Wise Habits | Open Culture.
This is such a good video. Good lessons to learn from looking at other cultures and habits and people who live long lives.
Michelle Obama’s 2010 Focus: Childhood Obesity – US News and World Report.
Good for the First Lady. We need to tackle this issue now. Its repercussions are already showing.
If Your Kids Are Awake, They’re Probably Online – NYTimes.com.
Once again this illustrates what a different world we live in. This amazes me:
Those ages 8 to 18 spend more than seven and a half hours a day with such devices, compared with less than six and a half hours five years ago, when the study was last conducted. And that does not count the hour and a half that youths spend texting, or the half-hour they talk on their cellphones.
And because so many of them are multitasking — say, surfing the Internet while listening to music — they pack on average nearly 11 hours of media content into that seven and a half hours.
5 Reasons Why You Can’t Lose Fat | StrongLifts.com.
This really puts it in words that you can understand and relate to, with good advice on how to really look at the reasons why you aren’t losing like you want to. I am all about honestly – this ain’t easy.
Wednesday’s session
02 years ago
My body is worn out. My back is sore and when the alarm goes off at 5a, this past week, all I have wanted to do is turn it off and crawl back under the warm blanket. I think though at this point, I have mastered the ability to quiet that sleep monster most days. And as usual, as soon as I am done with the workout, I am so happy that I completed it. There are days when I am so sore, I think to myself, at what point is it enough? I don’t mean enough as in stop, but enough as in – isn’t that too much weight, do I really need to increase the weights I use? Isn’t switching it up monthly enough? I don’t know the answer to that, but when I feel like this - those questions bubble up. And I ponder them as I write this and eat my steel cut oatmeal with fresh pears.
Warmup:
1 leg jump ropes alternating legs each 30 sec
Regular speed jump rope for 1 min
I actually did the one leg jumping pretty well today. I was pleasantly surprised and then I realized how friggin much that hurts.
BOSU Mania today for our CORE work:
crunches on the BOSU
6 inches with balancing the BOSU on your legs – a BOSU weights 14lbs!
V-ups on the BOSU
Stomach side – upper body lifts and lower body lifts to work your back which really hurts this week.
Main workout 2 rounds AMRepsAP
Burpees –
Deadlifts – first and 2nd round I used 165#. First round I did 3 reps, 2nd round, 1. That is HEAVY and I think too much sometimes when doing the heavier stuff. My back has been hurting and I think that was a stop gap between me and the DLs today
Close Grip Bench Press – 65# was standard and I did 22 reps
Double Unders/Jump Rope – I have not yet mastered a Double Under. I am close and I know with practice I will get it. So I stuck with just jumping rope for now.
Pull-up (KIP) – I love PULL-UPs. I guess I should have realized that standard Pull-ups with KIP do not use the box to steady themselves. I do! But I will keep working at it.
Power Crunches – Take a 15lb with handles, slide it around a pole and then grab the handles and do crunches keeping your hands at by the side of your face and touch your knees each time. Now that’s a power crunch!
PT Station
This was a super tough, super sucky station:
BOSU Push-ups (your chest touches the BOSU each & every time)
25lb (DB) Hang Clean Squats
Tabatas
Sounds do-able right? Do it 30x, then 20x, then 10x each. I shaved off a 1min 20 secs from my time. Now that’s an improvement!
How did you spend your morning?
