We all know the holidays can be busy. Don't get caught in the trap of skipping working out to make more time for errands and gift buying. This is a surefire way to lose lean muscle and strength.
Why you ask? Decreases in lean muscle mass will lower your resting metabolic rate, which accounts for the majority (about 60-75%) of your total daily calorie burning. This means that everyday you will be burning less and less calories which will put you at a much greater risk of putting on ugly, unwanted body fat during the holidays. Losing strength will only make you regress when you pick up your workout routine later.
There are creative ways to maintain or increase the number of calories you burn per day, both from exercise and from your normal daily activities, to stay fat-free this holiday season. Use the strategies below to maintain and/or increase your current amount of lean muscle mass and Xcelerate your daily calorie burn to best protect yourself against the deadly holiday bloat!
1.) Take part in a minimum of one intense strength training session per week
Studies show that only a single strength training workout per week during times when you cannot train as frequently as you normally do is an effective way to maintain your current levels of strength and lean muscle mass. Don't make excuses, get at least one good strength training workout per week to stay fit during the holidays and to avoid taking a step back in fitness. Give yourself the best shot at reducing the chance of weight gain by aiming for three total body strength workouts per week. To Xcelerate fat burning, perform three total body strength workouts per week and also perform three cardio interval workouts per week on non strength-training days.
2.) Hit Your Totals
Your body has no clue. It cannot tell the difference between 100 push-ups performed in a row or 100 total push-ups performed in a day. If you can't find a 5 to 20-minute time slot to complete an effective total body workout, look for hidden spots of time to get in a certain number of daily reps for exercises that work your entire body. Got a free moment from now until you need to get the kids up for school? Then, bang out 10 push-ups, 10 rows, and 20 squats. Use this method throughout the day and you can rack up some big numbers by the end of the day. You'll burn the same amount of calories and create similar muscle building effects as if you did all of the exercises at once during a single workout.
But, this is merely a back-up plan to the ideal 20-minute interval training workouts which are scientifically proven to burn nine times more fat than ordinary exercise. Short periods of rest between exercises create the optimal hormonal environment for rapid fat loss and lean muscle gain, where as longer rest periods (full recovery) between movements do not. It comes down to being effective or optimal so at least be effective this holiday season!
Xcelerate your effectiveness by picking movements that hit your body's major muscle groups. Do exercises that will do that in the shortest amount of time (e.g. squats, lunges, push-ups, rows, etc.).
Use the plan below as guide to build your own "Hit Your Totals" workout. The only thing you need is your body weight and adjustable dumbbells and/or resistance bands. (order them here if you need some).
Follow this program up to 3 times per week resting 1 day between workouts. Alternate between Plan A and Plan B for more variety. You can either hit your total by doing one exercise first (e.g. perform push-ups rest-pausing as needed until you get 100 total), or by simply employ circuit style training (e.g. 20 squats, 10 push-ups, 10 rows, repeat 10x throughout the day to hit your totals).
The Hit Your Total Workout For The Holidays:
Plan A-
Body weight Squats or Hip Extensions: 100-200 total
Push-ups: 50-100 total
DumbBell/Band Rows: 50-100 total
Plan B-
Body weight Lunges or Single-Leg Hip Extensions: 50-100/total per leg
Off Chair/Couch Dips: 50-100 total
DB/Band Curls: 50-100 total (feel free to swap pull-ups or pull-downs here if you have access to the equipment)
3.) Rage Against The Machines
Machines have helped make us an overweight and less fit society. This holiday season make it a point to not use them! You'll probably have to drive to the mall, to make returns, but park farther away and get some extra walking in. Avoid using elevators and escalators and take the stairs; all those steps really do add up.
4.) Engage in more outdoor holiday activities
Get outdoors this holidays season and throw around a football or take a walk with the family. How about some dodgeball, kickball or just chasing your kids around the yard? These types of activities can help you to fit in your pants instead of splitting them when the clocks strikes 12 on New Year's.
Monday, December 28, 2009
2009 State Health Rankings
Should We Throw a Party??
Louisiana has ranked dead last 16 out of the 19 years the United Health Foundation has conducted its annual state health rankings. While it may not have been a cause to celebrate, Louisiana's jump from 49 to 47 in the group's 2009 report gave many a reason to hope.
How did your state rank in 2009? American Health Rankings
But by no means should we be excited. Together we can jump even higher in 2010.
Louisiana has ranked dead last 16 out of the 19 years the United Health Foundation has conducted its annual state health rankings. While it may not have been a cause to celebrate, Louisiana's jump from 49 to 47 in the group's 2009 report gave many a reason to hope.
How did your state rank in 2009? American Health Rankings
But by no means should we be excited. Together we can jump even higher in 2010.
Breakfast, Do We Need It??
Evaluate your eating habits
Do you skip breakfast? Eat your biggest meals at night? In order to achieve your goals, you must begin a new eating plan. Try to eat 5 to 6 small meals a day. Not only will you avoid hunger, you'll also experience an increase in your energy levels.
If you want to burn the fat off your belly you need to burn THIS into your brain first.
Eat breakfast.
Look, you can make fat loss as difficult as you like. You can make it out to be super complicated if you so choose.
But one of the easiest things you can do to start melting the fat off your frame is to start eating a breakfast that boosts your metabolism and sets the tone for fat loss all day long.
Now, there's a very good chance you're shaking your head in agreement with me, but saying something like, "That's great. I know that. But what the heck do I eat?"
Let's Focus on 1 New Habit
Based on your own personal limiting factors, there are likely dozens of simple habits you can put to work immediately. The key, however, is to work ONLY ONE habit at a time.
Research has shown that when people try to change a single behavior at a time, the likelihood that they’ll retain that habit for a year or more is better than 80%. When they try two behaviors, their chances of success are less than 35%. When they try three behaviors or more, their success rate plummets to less than 5%.
Is it any surprise, then, that when people try to massively overhaul their lifestyle in short order, the changes simply don’t stick? Of course not. But, let’s be honest. Most of us aren’t known for being patient.
I don't expect you to change overnight and neither should you. We are on a journey to better health. I've mentioned this time and again in our FitFunCamp classes. To use an old cliche "It's a marathon, not a sprint".
Here are two quick recipes that give you a "NO EXCUSES" breakfast. Drink one of these when you wake up and you'll be fueling your body for the day and especially before your morning FitFunCamp class.
Add 1/4 c. of creamy peanut butter (natural preferred), half of a banana to packet of Advocare Chocolate Meal Replacement Shake, Post-Workout Recovery Shake or Prograde Chocolate Lean Shake, utilizing crushed ice as part of your 9oz of water. The result is like a healthy liquid Reese's with the nutrition of the banana just for fun!
I always have a bag of frozen strawberries or raspberries in the freezer. I throw in a nice handful of frozen berries into the Advocare Vanilla Meal Replacement Shake or Prograde Vanilla Workout Drink. It's a great tasting drink that let's me feel like I am cheating but actually it is very ealthy with the added antioxidants of the darker berries.
Drew Brees knows how important breakfast is. Click here and see what keeps this New Orleans Saints quarterback at the top of his game.
Start Blasting Fat Away Today!!
Do you skip breakfast? Eat your biggest meals at night? In order to achieve your goals, you must begin a new eating plan. Try to eat 5 to 6 small meals a day. Not only will you avoid hunger, you'll also experience an increase in your energy levels.
If you want to burn the fat off your belly you need to burn THIS into your brain first.
Eat breakfast.
Look, you can make fat loss as difficult as you like. You can make it out to be super complicated if you so choose.
But one of the easiest things you can do to start melting the fat off your frame is to start eating a breakfast that boosts your metabolism and sets the tone for fat loss all day long.
Now, there's a very good chance you're shaking your head in agreement with me, but saying something like, "That's great. I know that. But what the heck do I eat?"
Let's Focus on 1 New Habit
Based on your own personal limiting factors, there are likely dozens of simple habits you can put to work immediately. The key, however, is to work ONLY ONE habit at a time.
Research has shown that when people try to change a single behavior at a time, the likelihood that they’ll retain that habit for a year or more is better than 80%. When they try two behaviors, their chances of success are less than 35%. When they try three behaviors or more, their success rate plummets to less than 5%.
Is it any surprise, then, that when people try to massively overhaul their lifestyle in short order, the changes simply don’t stick? Of course not. But, let’s be honest. Most of us aren’t known for being patient.
I don't expect you to change overnight and neither should you. We are on a journey to better health. I've mentioned this time and again in our FitFunCamp classes. To use an old cliche "It's a marathon, not a sprint".
Here are two quick recipes that give you a "NO EXCUSES" breakfast. Drink one of these when you wake up and you'll be fueling your body for the day and especially before your morning FitFunCamp class.
Add 1/4 c. of creamy peanut butter (natural preferred), half of a banana to packet of Advocare Chocolate Meal Replacement Shake, Post-Workout Recovery Shake or Prograde Chocolate Lean Shake, utilizing crushed ice as part of your 9oz of water. The result is like a healthy liquid Reese's with the nutrition of the banana just for fun!
I always have a bag of frozen strawberries or raspberries in the freezer. I throw in a nice handful of frozen berries into the Advocare Vanilla Meal Replacement Shake or Prograde Vanilla Workout Drink. It's a great tasting drink that let's me feel like I am cheating but actually it is very ealthy with the added antioxidants of the darker berries.
Drew Brees knows how important breakfast is. Click here and see what keeps this New Orleans Saints quarterback at the top of his game.
Start Blasting Fat Away Today!!
Wednesday, December 23, 2009
Diet Tips to Prevent Holiday Weight Gain
Here are several handy damage control strategies that you should employ to prevent yourself from overdoing it at the dinner table this holiday season. Use these tips to stay social and to be able to indulge in moderation without splitting your pants before the New Year:
1.) Perform High-Intensity Activity Before and/or After a Big Meal or Holiday Feast
I know. I promised diet strategies, but we cannot go on without recommending some activity. Your body is most receptive to higher calorie and/or carbohydrate meals within 30 minutes before and within three hours following high-intensity activity. Ideally you would want to workout out before AND after a big meal, but if you can only do one, that will suffice. It is less important when you do it and more important that you do it. Your best options will be 20 minutes of circuit resistance training or cardio interval training. Even a 20-30 plus minute walk a few hours afterwards can serve as a bit of damage control.
2.) Do NOT Fast in Preparation for a a Big Meal or Holiday Feast
Fasting in preparation for a free meal will not only lead to overeating, but worse: overeating foods that are extremely high in sugar, fat, or both! Your body has a survival mechanism. If it hasn’t had food in a while it anticipates a famine state. Then the next meal you eat your body will use as much of the incoming food as possible to store as body fat (survival energy) in anticipation that it won’t see food again for another long period of time. Do yourself and your body a favor by eating every two to four hours as you normally should to prevent yourself from becoming a ravenous, fat-storing beast this holiday season!
3.) Do NOT Gorge Yourself
Eat until the point of satisfaction, not discomfort. Remember this: binge eating is not the habit of lean individuals. It is imperative to understand that holiday meals are not a ticket to eat as much as you can in as little time as possible. However, listen to your body and make sure to enjoy the foods you are craving in moderation and only eat when you are hungry.
4.) Eat a High-Fiber, Protein-Rich Meal An Hour Before a Holiday Event
A meal high in fiber and protein before a big holiday meal will help prevent overeating by making you feel more full which in turn means less calories consumed during the ensuing feast. My favorite strategy is to drink a protein shake with a added fiber and healthy fats (e.g. 2-4 Tbsp. flax meal) and 1 liter of water before such a meal to help keep me nice and full upon arrival.
5.) Eat Lean Proteins, Fruits and Vegetables FIRST
Just because it’s a holiday meal doesn’t mean you can’t eat any nutritious food. Make sure to load up on healthier food choices first and try to eat as much lean meat, fish, and fruits and veggies as possible at the start of each holiday event. This will leave less room for the unhealthier, higher calorie treats. This way you know your body is getting in some good nutrition.
6.) Drink, Drink, Drink Water!
Water competes for space in your stomach and truly helps decrease appetite. For every plate you eat, try to drink at least 1-2 glasses of water. After that second plate, when you have 1 full liter of water in your stomach, I bet you might just throw in the towel!
7.) Do NOT Eat Again Until Hungry Following a Large Meal
Now I know I already told you to eat every 2-4 hours, but there is one exception to this. If you eat a huge meal, it is important not to eat again until you are hungry and/or no longer full. If your body is not used to eating such a big meal, then it will take a much longer time to digest all that food and the worst thing you can do is put more food into an already full stomach.
8.) Immediately Resume Your Normal Eating Schedule at the Next Meal
What’s done is done. Now it is time to get back to your regular eating plan. Remember weekly caloric intake is far more important than daily caloric intake. For example, let’s say that you need 3,000 calories per day to maintain your current body weight. Well, all that you need to do is make sure the average daily caloric intake each week is 3,000 calories per day. This means that you can fluctuate your daily caloric intake and yield the same results as if you ate that same amount each day. So if you have one day of big eating where you eat 9,000 calories (just an example, not a recommendation), but you only eat 2,000 calories per day the rest of the week, you will still end up at the same caloric balance. I am suggesting that you do not have to obsess about being perfect. Enjoy some indulging in moderation at your various holiday festivities knowing that the week in review trumps a day in review, even when you are particularly naughty on any given day.
9.) Never Eat Junk Food for Breakfast or Before Bed
Eating a highly refined carbohydrate meal first thing in the morning will make your blood sugar levels go crazy for the rest of the day resulting in greater junk food cravings and uncontrollable hunger. On the other hand, eating a big meal before bed will result in a bunch of unused energy that will be stored as body fat and you very well may have trouble sleeping with all of that extra food volume in your stomach!
10.) Control your Portions
Try to eat only half of all the servings of unhealthy food that you choose. Half of the portions equal half the calories!
11.) Avoid Empty Liquid Calories and Alcohol
One can easily consume over 1,000 calories per day from liquid calories alone. This means that in one week, you will gain 2 lbs of body fat from just fluids! Opt for regular solid food calories versus empty liquid calories (e.g. juices and soft drinks), at least the food will fill you up and provide some nutrition where as liquid calories, particularly alcohol, have no such effect. Rather, sugary and/or alcoholic drinks tend to make you hungrier in general and often hungrier for junk food in particular. Furthermore, your body cannot burn fat until the alcohol is processed out of your body in addition to the fact that alcohol consumption actually lowers leptin levels thus defeating one of the main purposes of this flexible eating (decreased leptin levels increase hunger and decreases your body’s use of fat for fuel). Thus over-consumption of alcohol can prevent the fat burning process from resuming until several days later and/or even cause unwanted fat gain and thus set you back as little as a few days to as long as a full week!
12.) Use Lower Calorie/Carbohydrate Substitutes Whenever Possible
Instead of using sugar, opt for zero calorie alternatives like splenda or stevia. They can deliver a similar taste without all of the extra sugar and calories. Even try replacing yeast with protein powder when you bake. The extra protein and reduced carbohydrates will result in a slimmer you while still providing some great tasting treats! Your goal should be to find the minimal amount of calories that can provide the same great taste that makes the holiday treats enjoyable rather than simply overdoing it because you can!
13.) Avoid Eating Meals that are High in Both Fat and Carbohydrates
The absolute worst thing that you can do is to eat a meal that is high in both fat and carbs. The high amount of carbs will lead to a rapid increase in blood sugar levels and thus large increases in the potent fat-storing hormone Insulin. The high amount of fat will lead to a large increase in free fatty acids in your bloodstream. Since Insulin is already present in large amounts, in addition to there being a large amount of free fatty acids now available in your blood, the stage is set for all those free fatty acids to be gobbled up and stored by your fat cells. This is the equivalent of becoming the next Goodyear blimp, so it is imperative to use caution at your holiday meals when it comes to combining fat (particularly saturated and trans fats) and carbs (particularly starches and refined sugars). In general, it is best to choose one over the other. But since most people crave carbs at their free meals, it is essential to keep the fat low at this meal. Want mashed potatoes? Well then be sure to skip the gravy and go easy on the butter. These small changes can literally save you hundreds, even thousands of calories, and more importantly will prevent your holiday feasts from creating the optimal fat-storing environment that will set you back from achieving your health and fitness goals.
You CAN BEAT the HOLIDAY FEAST BEAST!!
1.) Perform High-Intensity Activity Before and/or After a Big Meal or Holiday Feast
I know. I promised diet strategies, but we cannot go on without recommending some activity. Your body is most receptive to higher calorie and/or carbohydrate meals within 30 minutes before and within three hours following high-intensity activity. Ideally you would want to workout out before AND after a big meal, but if you can only do one, that will suffice. It is less important when you do it and more important that you do it. Your best options will be 20 minutes of circuit resistance training or cardio interval training. Even a 20-30 plus minute walk a few hours afterwards can serve as a bit of damage control.
2.) Do NOT Fast in Preparation for a a Big Meal or Holiday Feast
Fasting in preparation for a free meal will not only lead to overeating, but worse: overeating foods that are extremely high in sugar, fat, or both! Your body has a survival mechanism. If it hasn’t had food in a while it anticipates a famine state. Then the next meal you eat your body will use as much of the incoming food as possible to store as body fat (survival energy) in anticipation that it won’t see food again for another long period of time. Do yourself and your body a favor by eating every two to four hours as you normally should to prevent yourself from becoming a ravenous, fat-storing beast this holiday season!
3.) Do NOT Gorge Yourself
Eat until the point of satisfaction, not discomfort. Remember this: binge eating is not the habit of lean individuals. It is imperative to understand that holiday meals are not a ticket to eat as much as you can in as little time as possible. However, listen to your body and make sure to enjoy the foods you are craving in moderation and only eat when you are hungry.
4.) Eat a High-Fiber, Protein-Rich Meal An Hour Before a Holiday Event
A meal high in fiber and protein before a big holiday meal will help prevent overeating by making you feel more full which in turn means less calories consumed during the ensuing feast. My favorite strategy is to drink a protein shake with a added fiber and healthy fats (e.g. 2-4 Tbsp. flax meal) and 1 liter of water before such a meal to help keep me nice and full upon arrival.
5.) Eat Lean Proteins, Fruits and Vegetables FIRST
Just because it’s a holiday meal doesn’t mean you can’t eat any nutritious food. Make sure to load up on healthier food choices first and try to eat as much lean meat, fish, and fruits and veggies as possible at the start of each holiday event. This will leave less room for the unhealthier, higher calorie treats. This way you know your body is getting in some good nutrition.
6.) Drink, Drink, Drink Water!
Water competes for space in your stomach and truly helps decrease appetite. For every plate you eat, try to drink at least 1-2 glasses of water. After that second plate, when you have 1 full liter of water in your stomach, I bet you might just throw in the towel!
7.) Do NOT Eat Again Until Hungry Following a Large Meal
Now I know I already told you to eat every 2-4 hours, but there is one exception to this. If you eat a huge meal, it is important not to eat again until you are hungry and/or no longer full. If your body is not used to eating such a big meal, then it will take a much longer time to digest all that food and the worst thing you can do is put more food into an already full stomach.
8.) Immediately Resume Your Normal Eating Schedule at the Next Meal
What’s done is done. Now it is time to get back to your regular eating plan. Remember weekly caloric intake is far more important than daily caloric intake. For example, let’s say that you need 3,000 calories per day to maintain your current body weight. Well, all that you need to do is make sure the average daily caloric intake each week is 3,000 calories per day. This means that you can fluctuate your daily caloric intake and yield the same results as if you ate that same amount each day. So if you have one day of big eating where you eat 9,000 calories (just an example, not a recommendation), but you only eat 2,000 calories per day the rest of the week, you will still end up at the same caloric balance. I am suggesting that you do not have to obsess about being perfect. Enjoy some indulging in moderation at your various holiday festivities knowing that the week in review trumps a day in review, even when you are particularly naughty on any given day.
9.) Never Eat Junk Food for Breakfast or Before Bed
Eating a highly refined carbohydrate meal first thing in the morning will make your blood sugar levels go crazy for the rest of the day resulting in greater junk food cravings and uncontrollable hunger. On the other hand, eating a big meal before bed will result in a bunch of unused energy that will be stored as body fat and you very well may have trouble sleeping with all of that extra food volume in your stomach!
10.) Control your Portions
Try to eat only half of all the servings of unhealthy food that you choose. Half of the portions equal half the calories!
11.) Avoid Empty Liquid Calories and Alcohol
One can easily consume over 1,000 calories per day from liquid calories alone. This means that in one week, you will gain 2 lbs of body fat from just fluids! Opt for regular solid food calories versus empty liquid calories (e.g. juices and soft drinks), at least the food will fill you up and provide some nutrition where as liquid calories, particularly alcohol, have no such effect. Rather, sugary and/or alcoholic drinks tend to make you hungrier in general and often hungrier for junk food in particular. Furthermore, your body cannot burn fat until the alcohol is processed out of your body in addition to the fact that alcohol consumption actually lowers leptin levels thus defeating one of the main purposes of this flexible eating (decreased leptin levels increase hunger and decreases your body’s use of fat for fuel). Thus over-consumption of alcohol can prevent the fat burning process from resuming until several days later and/or even cause unwanted fat gain and thus set you back as little as a few days to as long as a full week!
12.) Use Lower Calorie/Carbohydrate Substitutes Whenever Possible
Instead of using sugar, opt for zero calorie alternatives like splenda or stevia. They can deliver a similar taste without all of the extra sugar and calories. Even try replacing yeast with protein powder when you bake. The extra protein and reduced carbohydrates will result in a slimmer you while still providing some great tasting treats! Your goal should be to find the minimal amount of calories that can provide the same great taste that makes the holiday treats enjoyable rather than simply overdoing it because you can!
13.) Avoid Eating Meals that are High in Both Fat and Carbohydrates
The absolute worst thing that you can do is to eat a meal that is high in both fat and carbs. The high amount of carbs will lead to a rapid increase in blood sugar levels and thus large increases in the potent fat-storing hormone Insulin. The high amount of fat will lead to a large increase in free fatty acids in your bloodstream. Since Insulin is already present in large amounts, in addition to there being a large amount of free fatty acids now available in your blood, the stage is set for all those free fatty acids to be gobbled up and stored by your fat cells. This is the equivalent of becoming the next Goodyear blimp, so it is imperative to use caution at your holiday meals when it comes to combining fat (particularly saturated and trans fats) and carbs (particularly starches and refined sugars). In general, it is best to choose one over the other. But since most people crave carbs at their free meals, it is essential to keep the fat low at this meal. Want mashed potatoes? Well then be sure to skip the gravy and go easy on the butter. These small changes can literally save you hundreds, even thousands of calories, and more importantly will prevent your holiday feasts from creating the optimal fat-storing environment that will set you back from achieving your health and fitness goals.
You CAN BEAT the HOLIDAY FEAST BEAST!!
Thursday, August 6, 2009
Breakfast, Do We Need It?
Evaluate your eating habits
Do you skip breakfast? Eat your biggest meals at night? In order to achieve your goals, you must begin a new eating plan. Try to eat 5 to 6 small meals a day. Not only will you avoid hunger, you'll also experience an increase in your energy levels.
If you want to burn the fat off your belly you need to burn THIS into your brain first.
Eat breakfast.
Look, you can make fat loss as difficult as you like. You can make it out to be super complicated if you so choose.
But one of the easiest things you can do to start melting the fat off your frame is to start eating a breakfast that boosts your metabolism and sets the tone for fat loss all day long.
Now, there's a very good chance you're shaking your head in agreement with me, but saying something like, "That's great. I know that. But what the heck do I eat?"
Let's Focus on 1 New Habit
Based on your own personal limiting factors, there are likely dozens of simple habits you can put to work immediately. The key, however, is to work ONLY ONE habit at a time.
Research has shown that when people try to change a single behavior at a time, the likelihood that they’ll retain that habit for a year or more is better than 80%. When they try two behaviors, their chances of success are less than 35%. When they try three behaviors or more, their success rate plummets to less than 5%.
Is it any surprise, then, that when people try to massively overhaul their lifestyle in short order, the changes simply don’t stick? Of course not. But, let’s be honest. Most of us aren’t known for being patient.
I don't expect you to change overnight and neither should you. We are on a journey to better health. I've mentioned this time and again in our FitFunCamp classes. To use an old cliche "It's a marathon, not a sprint".
Here are two quick recipes that give you a "NO EXCUSES" breakfast. Drink one of these when you wake up and you'll be fueling your body for the day and especially before your morning FitFunCamp class.
Add 1/4 c. of creamy peanut butter (natural preferred), half of a banana to packet of Advocare Chocolate Meal Replacement Shake, Post-Workout Recovery Shake or Prograde Chocolate Lean Shake, utilizing crushed ice as part of your 9oz of water. The result is like a healthy liquid Reese's with the nutrition of the banana just for fun!
I always have a bag of frozen strawberries or raspberries in the freezer. I throw in a nice handful of frozen berries into the Advocare Vanilla Meal Replacement Shake or Prograde Vanilla Workout Drink. It's a great tasting drink that let's me feel like I am cheating but actually it is very ealthy with the added antioxidants of the darker berries.
Drew Brees knows how important breakfast is. Click here and see what keeps this New Orleans Saints quarterback at the top of his game.
Start Blasting Fat Away Today!!
Do you skip breakfast? Eat your biggest meals at night? In order to achieve your goals, you must begin a new eating plan. Try to eat 5 to 6 small meals a day. Not only will you avoid hunger, you'll also experience an increase in your energy levels.
If you want to burn the fat off your belly you need to burn THIS into your brain first.
Eat breakfast.
Look, you can make fat loss as difficult as you like. You can make it out to be super complicated if you so choose.
But one of the easiest things you can do to start melting the fat off your frame is to start eating a breakfast that boosts your metabolism and sets the tone for fat loss all day long.
Now, there's a very good chance you're shaking your head in agreement with me, but saying something like, "That's great. I know that. But what the heck do I eat?"
Let's Focus on 1 New Habit
Based on your own personal limiting factors, there are likely dozens of simple habits you can put to work immediately. The key, however, is to work ONLY ONE habit at a time.
Research has shown that when people try to change a single behavior at a time, the likelihood that they’ll retain that habit for a year or more is better than 80%. When they try two behaviors, their chances of success are less than 35%. When they try three behaviors or more, their success rate plummets to less than 5%.
Is it any surprise, then, that when people try to massively overhaul their lifestyle in short order, the changes simply don’t stick? Of course not. But, let’s be honest. Most of us aren’t known for being patient.
I don't expect you to change overnight and neither should you. We are on a journey to better health. I've mentioned this time and again in our FitFunCamp classes. To use an old cliche "It's a marathon, not a sprint".
Here are two quick recipes that give you a "NO EXCUSES" breakfast. Drink one of these when you wake up and you'll be fueling your body for the day and especially before your morning FitFunCamp class.
Add 1/4 c. of creamy peanut butter (natural preferred), half of a banana to packet of Advocare Chocolate Meal Replacement Shake, Post-Workout Recovery Shake or Prograde Chocolate Lean Shake, utilizing crushed ice as part of your 9oz of water. The result is like a healthy liquid Reese's with the nutrition of the banana just for fun!
I always have a bag of frozen strawberries or raspberries in the freezer. I throw in a nice handful of frozen berries into the Advocare Vanilla Meal Replacement Shake or Prograde Vanilla Workout Drink. It's a great tasting drink that let's me feel like I am cheating but actually it is very ealthy with the added antioxidants of the darker berries.
Drew Brees knows how important breakfast is. Click here and see what keeps this New Orleans Saints quarterback at the top of his game.
Start Blasting Fat Away Today!!
Thursday, July 2, 2009
Recovery Nutrition - Drink This Post-Workout
I wanted to pass this along from my colleague, Chris Mohr, Performance Nutritionist for Under Armour’s TNP Training Council.
Recovery nutrition is a hot topic in the sports nutrition world. In a nutshell, it means what you eat/drink post workout, post game, or post event.
Why is it so “hot?” Because this meal can truly help take you to the next level …
… or, if not planned appropriately, will allow your competition to overpower you.
Here’s the deal.
Picture your muscles as a soaking wet sponge that’s full of water. When you’re well fueled, your muscles, like that wet sponge, are full of stored carbohydrates. Stored carbohydrate is called glycogen.
Glycogen is used during your workout. So now imagine yourself walking into the weight room to train. Your muscles are full of glycogen and you’re ready to tear through that iron, packing on serious strength. During the workout, your muscles become “drained” of their energy as you’re giving it your all. The fuel tank is emptied. The “sponge” is dry.
Likewise, when you wring out a wet sponge, you wring out all the water, it becomes dry, and it’s then ready to take up as much water as it can.
Your muscles are the same, except instead of water in this example, they store glycogen. When you use all the stored glycogen in your muscles, the “pump is primed” to take up as much as you can and store it for later use.
The faster you can refuel, the better. And after a workout, every minute that passes makes that “window of opportunity” smaller and smaller, making it more difficult to adequately refuel your hard working muscles.
Therefore, here’s what you do.
As soon as you’re done with your workout, practice, or game … get food in your body.
My personal favorite “recovery nutrition” product is low fat chocolate milk. It’s quick. It’s easy. It’s effective. In a nutshell, you want a combination of carbohydrates and protein. Chocolate milk gives you exactly that combination of carbohydrates and protein that you need. Try 8-16 oz within 30 minutes after your workout.
Give it a try after every single workout and watch your performance improve.
Recovery nutrition is a hot topic in the sports nutrition world. In a nutshell, it means what you eat/drink post workout, post game, or post event.
Why is it so “hot?” Because this meal can truly help take you to the next level …
… or, if not planned appropriately, will allow your competition to overpower you.
Here’s the deal.
Picture your muscles as a soaking wet sponge that’s full of water. When you’re well fueled, your muscles, like that wet sponge, are full of stored carbohydrates. Stored carbohydrate is called glycogen.
Glycogen is used during your workout. So now imagine yourself walking into the weight room to train. Your muscles are full of glycogen and you’re ready to tear through that iron, packing on serious strength. During the workout, your muscles become “drained” of their energy as you’re giving it your all. The fuel tank is emptied. The “sponge” is dry.
Likewise, when you wring out a wet sponge, you wring out all the water, it becomes dry, and it’s then ready to take up as much water as it can.
Your muscles are the same, except instead of water in this example, they store glycogen. When you use all the stored glycogen in your muscles, the “pump is primed” to take up as much as you can and store it for later use.
The faster you can refuel, the better. And after a workout, every minute that passes makes that “window of opportunity” smaller and smaller, making it more difficult to adequately refuel your hard working muscles.
Therefore, here’s what you do.
As soon as you’re done with your workout, practice, or game … get food in your body.
My personal favorite “recovery nutrition” product is low fat chocolate milk. It’s quick. It’s easy. It’s effective. In a nutshell, you want a combination of carbohydrates and protein. Chocolate milk gives you exactly that combination of carbohydrates and protein that you need. Try 8-16 oz within 30 minutes after your workout.
Give it a try after every single workout and watch your performance improve.
Friday, June 26, 2009
Rain? Your Body & Water Challenge!!
Yes, we finally got a little bit of rain this week. It caught up to us on Wednesday night but also gave everyone a chance to watch a great game with the National Champion LSU Tigers. And we had a great 5:45am class the next day.
The needed rain reminded me that, like the Earth, our bodies need water. It is incredibly important to hydrate each and every day. Not only does your body need fluids to beat the Summer heat but your body will love you for it. Increase your daily water intake and your body will respond with healthier skin, healthier joints and help you lose weight.
Water helps flush your body and contribute to your weight loss and overall fitness.
I encourage everyone who drinks soft drinks to try and substitute 1 - 2 glasses of water for that soft drink. See if you can reduce your soft drink intake and as a result watch your body shed some pounds.
I challenge everyone to give up soft drinks for 2 weeks. Drink more water. Shed some pounds and see that process XCELERATE while doing FitFunCamp. We can all do this together. Are you up to it?
Post your comments here and let's see how many of us want to give it an honest effort. We'll start the process on Sunday, June 28.
Let's Do It!!! Post your comments now!!
The needed rain reminded me that, like the Earth, our bodies need water. It is incredibly important to hydrate each and every day. Not only does your body need fluids to beat the Summer heat but your body will love you for it. Increase your daily water intake and your body will respond with healthier skin, healthier joints and help you lose weight.
Water helps flush your body and contribute to your weight loss and overall fitness.
I encourage everyone who drinks soft drinks to try and substitute 1 - 2 glasses of water for that soft drink. See if you can reduce your soft drink intake and as a result watch your body shed some pounds.
I challenge everyone to give up soft drinks for 2 weeks. Drink more water. Shed some pounds and see that process XCELERATE while doing FitFunCamp. We can all do this together. Are you up to it?
Post your comments here and let's see how many of us want to give it an honest effort. We'll start the process on Sunday, June 28.
Let's Do It!!! Post your comments now!!
Tuesday, June 16, 2009
Tuesday Morning Heartbeat
I have to say that I am proud of each and every participant that has been coming to our 5:45am classes. You're doing a great job!
This morning we started off with our usual warm-up (high knees, butt kicks, A-skips, bounds, backpedal and carioca. We also added backward skips today).
The workout was cardio-based and revolved around a 50-10s tabata circuit. (50 seconds exercise, 10 seconds rest). Clapping Jacks, running in place, mountain climbers, cross country skiers times 2 followed by ladders, shuffle, forward/backward shuttle and hurdle hops.
Heart rates were up and we finished with a cool-down before everyone headed home and to work. Except for a couple of our younger participants who informed us there would be a 3 hour nap involved.
Have a great day!
This morning we started off with our usual warm-up (high knees, butt kicks, A-skips, bounds, backpedal and carioca. We also added backward skips today).
The workout was cardio-based and revolved around a 50-10s tabata circuit. (50 seconds exercise, 10 seconds rest). Clapping Jacks, running in place, mountain climbers, cross country skiers times 2 followed by ladders, shuffle, forward/backward shuttle and hurdle hops.
Heart rates were up and we finished with a cool-down before everyone headed home and to work. Except for a couple of our younger participants who informed us there would be a 3 hour nap involved.
Have a great day!
Sunday, June 14, 2009
Metairie Update
Another warm summer evening, another great workout last Thursday night in Metairie. After a few minutes of loosening up and getting that heart-rate up, we dove head first into the interval sets that consisted of 30-20-10 second periods of strength, cardio, and recovery. The exercises included side lunges, bicycles, standing twists, marching drills, push-throughs, skips, and others. The workout was challenging yet manageable, and I hope everyone walked away feeling proud of what they've accomplished. Although I understand that we may get a bit too winded to converse much, my facial-expression-reading skills tell me that everyone in the group is working hard and pushing their limits, overcoming the urges to stop early or not finish. And please trust me when I say that this mental aspect of our workouts - this training of the mind to resist the temptation to quit and to keep going especially when you feel like that's the last thing you can do - is just as important as the physical training of the body. It's a skill that needs to be practiced, and the more you do it, the easier it becomes. But don't think of it as all hard work! The feeling of accomplishment, satisfaction, and pride that you get out of this concerted effort to persevere is one of the best feelings you can get. So keep at it, y'all! Stay focused, have fun, work hard, and reap the benefits!
Be healthy, be happy.
Sincerely,
~PG
Sunday FitFunCamp - CHALLENGE
Who said workouts had to be boring? Today's workout started with a dynamic warm-up followed by a mix of 50-10 interval circuits mixed in with several longer cardio circuits.
Tricep dips, picnic table pushups, ladder hops, front/back hops, side-to-side hops, overhand and underhand grip pull-ups, calf raises and wheelbarrow (good for a few laughs). This morning's group pushed each other, encouraged each other and laughed together throughout the morning workout.
The Norco and West Bank crews are really putting the heat on the Destrehan crew to get in gear on Sunday mornings. I think they may even throw out a challenge to everyone real soon. Look out.
Remember, results will be seen once you are coming 3 times per week. You are ultimately responsible for your results and Team Xcelerate is here to help and guide you along the way. Keep up the good work.
Have a great Sunday and we'll see you tomorrow night, 7:15, @ Shriner's Field.
Tricep dips, picnic table pushups, ladder hops, front/back hops, side-to-side hops, overhand and underhand grip pull-ups, calf raises and wheelbarrow (good for a few laughs). This morning's group pushed each other, encouraged each other and laughed together throughout the morning workout.
The Norco and West Bank crews are really putting the heat on the Destrehan crew to get in gear on Sunday mornings. I think they may even throw out a challenge to everyone real soon. Look out.
Remember, results will be seen once you are coming 3 times per week. You are ultimately responsible for your results and Team Xcelerate is here to help and guide you along the way. Keep up the good work.
Have a great Sunday and we'll see you tomorrow night, 7:15, @ Shriner's Field.
Thursday, June 11, 2009
Quotes of the Week
We've had a great 1st week of FitFunCamp in St. Charles Parish and Metairie. We'd like to share some of the comments that have been sent in from our campers.
It was great. I cannot wait to continue and see improvement in myself and Spencer. Thanks, Curt (St. Charles)
I am really glad I attended Tuesday night's workout, as I have not exercised in ages. My body did things, I have never done before. Although, I could not do all of the exercises or keep going for the entire time, I did the best that I could. During the workout, there were a couple of times where I began to feel sick (towards the end) and knew I had to slow down or stop for a few seconds, which I did, then began again. (any other suggestions for this)
After the workout: Though tired and a little lightheaded directly after the workout I felt happy that I actually tried and proud of myself for trying. I passed dozens of fast food places on my way home, not one of which I wanted to stop at, which was also a different feeling for me. I had to go to Walmart afterwards and by the time I finally got home I felt exhilarated, instead of dragging.
The day after: I felt so good!! :) Angel (Metairie)
He kicked our butts tonight. Alicia (St. Charles)
Thanks - I feel great today! June (St. Charles)
Tuesday, June 9, 2009
Summer Training Begins... Again
:-)
I was very happy to see some familiar faces from the past as well as all the newcomers as the Metairie summer FitFunCamp got going tonight. Unlike the torrential downpours of last night, the weather was quite nice (about as nice as a June evening in LA is going to get) and the shade of the tree that we trained under provided sufficient relief from the heat of direct sunlight. We had a good size group tonight, though a couple of folks were unable to make it. Though I would love to hear everyone's opinion on the workout, it seemed to me that we got off to a very good start. As usual, I did my best to offer a challenging yet reasonable set of exercises, with enough recovery and enough variety for everyone to benefit from them. The workout essentially consisted of four parts: a warm-up set, two strength-cardio sets, and a cool-down stretching set. Some examples of the exercises from each set included jumping jacks and 1-leg-hip-raises in the warm-up; split squats and mountain climbers in the strength-cardio; and a variety of static stretches in the cool-down.
Please do not be alarmed if you're a bit sore tomorrow. Chances are good that split squats will do that to you. A little soreness is good... it's just your body letting you know that it worked hard. As I mentioned at the end of the session, stick to your classic remedies for minor aches and pains: stretch (loosely but extensively), elevate, compress, and ice. Especially ice. I can't tell you how many times ice has rescued me over the years.
And finally, a reminder about consistency. It's the only way to see results. It doesn't take hardcore or especially intense training to make progress, but it does take consistent training. With that in mind, take heed of my advice to keep a journal of your training (like this one) and try your best to stay as active as possible throughout your days, and particularly on the days between our sessions together. **AND be on the lookout for videos of workouts you can do at home on your own -- coming soon to our website**
Be healthy, be happy!
~PG
I was very happy to see some familiar faces from the past as well as all the newcomers as the Metairie summer FitFunCamp got going tonight. Unlike the torrential downpours of last night, the weather was quite nice (about as nice as a June evening in LA is going to get) and the shade of the tree that we trained under provided sufficient relief from the heat of direct sunlight. We had a good size group tonight, though a couple of folks were unable to make it. Though I would love to hear everyone's opinion on the workout, it seemed to me that we got off to a very good start. As usual, I did my best to offer a challenging yet reasonable set of exercises, with enough recovery and enough variety for everyone to benefit from them. The workout essentially consisted of four parts: a warm-up set, two strength-cardio sets, and a cool-down stretching set. Some examples of the exercises from each set included jumping jacks and 1-leg-hip-raises in the warm-up; split squats and mountain climbers in the strength-cardio; and a variety of static stretches in the cool-down.
Please do not be alarmed if you're a bit sore tomorrow. Chances are good that split squats will do that to you. A little soreness is good... it's just your body letting you know that it worked hard. As I mentioned at the end of the session, stick to your classic remedies for minor aches and pains: stretch (loosely but extensively), elevate, compress, and ice. Especially ice. I can't tell you how many times ice has rescued me over the years.
And finally, a reminder about consistency. It's the only way to see results. It doesn't take hardcore or especially intense training to make progress, but it does take consistent training. With that in mind, take heed of my advice to keep a journal of your training (like this one) and try your best to stay as active as possible throughout your days, and particularly on the days between our sessions together. **AND be on the lookout for videos of workouts you can do at home on your own -- coming soon to our website**
Be healthy, be happy!
~PG
Teen Athletic Development Begins in Metairie
Though adult FitFunCamp doesn't start in Metairie until 6:00pm tonight (be there!), Team Xcelerate teens started their training last night at Pontiff playground.
Despite the heavy rain, we had a great full-body workout under the cover of the gazebo, using the benches, the Powerbase, and our own bodies to isolate the legs, the arms, and the abs. Feel free to read about what we did in the TeamXYG blog --> (http://teamxyg.blogspot.com/) You will also find a reminder about the morning runs and evening mini-sessions at the end of that post.
Be healthy, be happy!
Sincerely,
Phillip Glotser
Despite the heavy rain, we had a great full-body workout under the cover of the gazebo, using the benches, the Powerbase, and our own bodies to isolate the legs, the arms, and the abs. Feel free to read about what we did in the TeamXYG blog --> (http://teamxyg.blogspot.com/) You will also find a reminder about the morning runs and evening mini-sessions at the end of that post.
Be healthy, be happy!
Sincerely,
Phillip Glotser
Tuesday Morning
It's always nice to be up before most. It gives you a chance to get ready to face the hectic day ahead. This morning was no exception but there was a slight twist. Brave FitFunCampers came out for a 5:45am workout, at the Shriner's Field, in Destrehan.Props go out to our Norco and West Bank groups who made the drive and finished a strong workout.
We're going to see great results this Summer. Today the class performed a few new exercises such as Sumo Squats, Bodyweight Rows and Cross-Country Skiers.
Great Job! Hydrate throughout the day. Eat a banana. We'll see you on Wednesday at 7:15pm.
Monday, June 8, 2009
Total Body Monday
Who says blue skies make for a great day? Cloudy skies made for a nice evening workout tonight in Destrehan. Campers came from Metairie, Norco, Destrehan, Luling and Hahnville to get a total body workout.Again, our workouts are using the Tabata method which is based on timed intervals and circuits. You work at your own pace and intensity. Tonights workout included such exercises as close-grip pushups, spiderman crawls, y-lunges, y-squats, off-set pushups and mountain climbers to name a few.
We finished the class by turning it over to two participants and letting them get the class to finish with two of their favorite exercises - cross crawls and lying hip extensions. Again thanks for joining FitFunCamp on your journey to a healthier, happier you! And some kids get to see their parents working out and staying fit.First Summer Workout
The 7 week Summer FitFunCamp began on Sunday morning June 7. A great group of participants were there to start their fitness routine and get in great Summer shape.
The class started off with a warm-up to help get the blood flowing and the muscles ready for the workout. The warm-up included jumping jacks, push-ups, lying hip extensions and more. Once the group was warmed up and ready to go we jumped right in to the workout.
Our first circuit consisted of kneeling push-ups, split squats and mountain climbers. Each exercise was performed for 30 seconds with a 2 minute rest before performing a 2nd circuit. Exercises are performed in timed intervals, Tabata style, in order to allow each INDIVIDUAL to perform to their ability. FitFunCamp does not use the "old" method of sets and reps.
After a brief water break we got right in to prisoner squats, cross crawls, planks, hip extensions and side planks. The group found out that you can work your core without even seeing a single crunch. Again, these were performed for 30 seconds each and several circuits were completed.
Alicia said "It was great, can't wait to see my results in 7weeks. Join us, it 's a great way to start the day!"
And Alison has challenged others in St. Charles Parish when she commented "We worked up a good sweat. Let's see how many people we can get out there."
It's not too late. Get out there and join FitFunCamp today. Contact Team Xcelerate at teamxyg@gmail.com for a registration form and information.
The class started off with a warm-up to help get the blood flowing and the muscles ready for the workout. The warm-up included jumping jacks, push-ups, lying hip extensions and more. Once the group was warmed up and ready to go we jumped right in to the workout.
Our first circuit consisted of kneeling push-ups, split squats and mountain climbers. Each exercise was performed for 30 seconds with a 2 minute rest before performing a 2nd circuit. Exercises are performed in timed intervals, Tabata style, in order to allow each INDIVIDUAL to perform to their ability. FitFunCamp does not use the "old" method of sets and reps.
After a brief water break we got right in to prisoner squats, cross crawls, planks, hip extensions and side planks. The group found out that you can work your core without even seeing a single crunch. Again, these were performed for 30 seconds each and several circuits were completed.
Alicia said "It was great, can't wait to see my results in 7weeks. Join us, it 's a great way to start the day!"
And Alison has challenged others in St. Charles Parish when she commented "We worked up a good sweat. Let's see how many people we can get out there."
It's not too late. Get out there and join FitFunCamp today. Contact Team Xcelerate at teamxyg@gmail.com for a registration form and information.
Sunday, May 31, 2009
FitFunCamp - Adult Fitness Program
On Saturday, May 30 Team Xcelerate offered a FREE FitFunCamp (adult) and Youth Athletic Development class in Destrehan, LA at the East Bank Bridge Park. Coach Phillip Glotser had the kids working out in one area learning how to jump and land, cartwheels, hops to cones and several other fun activities.
While the kids were having fun the adults were on and around the basketball court going through a rigorous workout which included a circuit of Squats, Lunges and Reverse Lunges all 10 times each followed by Core exercises which included Front Pillar Holds, Reverse Pillar Holds, Pushups and running in place in between each Core exercise. They also performed wall push-ups and tricep dips using benches at the picnic tables.
The program ended with the adults and kids enjoying some group activities using color patterns. Each adult paired up with one or two children and hopped, skipped or ran to various colored cones on command.
It was a great way to start our Saturday.
Keep an eye out for more FREE Saturday classes from Team Xcelerate and/or join our 7 week Summer Fitness program starting on Sunday, June 7, 2009. FitFunCamp and Youth Athletic Development programs will be offered. Contact teamxyg@gmail.com to learn more.
Sunday, May 10, 2009
capoeira!
Yes, indeed! The weather cooperated and we were able to get an introductory capoeira workout under our belts Thursday evening. What the heck is capoeira? Only the coolest thing since sliced bread! ;-) If you want to full story, Google (or Wiki) it... but the long story short that it's a beautiful blend of martial art and dance that was developed by African slaves in Brazil and spread like wildfire all over the world. It also makes for a killer workout. It's staples are strength, balance, control, coordination, flexibility, endurance... you know, all those important things? I was drawn to it when I first saw it, and had a chance to train for a few years in a capoeira club at Tulane. Now I get to spread the goodness, starting with our last class :-) I introduced a couple of the basic movements and how to link them together. However, there was A LOT I could not show... such as the defensive movements, the music that controls everything, the playful interaction of an actual "roda" or game. So, to make up for what I could not demonstrate, here's a small collection of good videos from the web to show you what I mean (enjoy):
A slow game but really what a capoeira ANGOLA should look like:
http://vids.myspace.com/index.cfm?fuseaction=vids.individual&videoID=2023414402
A slightly faster but another good, clean game:
http://www.metacafe.com/watch/1446009/capoeira_angola_palmares/
Basic moves intro (Angola and Regional styles):
http://www.metacafe.com/watch/349890/capoeira_basic_moves/
Street game:
http://www.youtube.com/watch?v=ObvVmDvKIBE
Hyper-dramatized but ABSOLUTELY BEAUTIFUL:
http://fr.truveo.com/Capoeira-Girl/id/1837428320
A slow game but really what a capoeira ANGOLA should look like:
http://vids.myspace.com/index.cfm?fuseaction=vids.individual&videoID=2023414402
A slightly faster but another good, clean game:
http://www.metacafe.com/watch/1446009/capoeira_angola_palmares/
Basic moves intro (Angola and Regional styles):
http://www.metacafe.com/watch/349890/capoeira_basic_moves/
Street game:
http://www.youtube.com/watch?v=ObvVmDvKIBE
Hyper-dramatized but ABSOLUTELY BEAUTIFUL:
http://fr.truveo.com/Capoeira-Girl/id/1837428320
Wednesday, May 6, 2009
equipment
I decided to deviate every so slightly from my usual 'minimalist' approach and pulled out some 'toys' for the station work we did yesterday evening. Specifically, I brought a Powerbase and an agility ladder. The other two stations used cones for jumping (on grass) and skipping/shuffing (on the track) drills. We 'rested' between the sets of stations with several ab exercises. But there was actual rest, too, within the station rotations. I actually did not specify that recovery, waiting instead until everyone was ready to go. This was not a cardio intensive session. Instead, form, posture, coordination, and precision of execution was the focus. On the Powerbase, we worked exclusively on the shoulders with front and lateral arm raises on minimal resistance. On the ladders, we went through a set of hopscotch hops and lateral quick feet shuffle.
It was mentioned in passing that someone enjoyed 'cardio-boxing' or similar type training. Thus, I intend to teach some capoeira on Thursday. Don't miss it!
It was mentioned in passing that someone enjoyed 'cardio-boxing' or similar type training. Thus, I intend to teach some capoeira on Thursday. Don't miss it!
Friday, May 1, 2009
2 in 1
Sorry folks,
I can say that I've been busy with classes ending and studying for finals - which is true - but it is no excuse for not having spent a couple of minutes to blog about the great workouts we've been having. I apologize. But let me catch you up...
On Tuesday evening (April 28th), we alternated between forward motion drills on the track and a couple of strength drills on the bleachers. I set up a series of cones on the track, such that for each exercise, we can do a drill cone-to-cone at high intensity, then easy to the next cone (recovery), then high intensity again to the next cone, then recovery again, and so on for a total of 4 intervals of high intensity. The exercises themselves were a combination of old (previously done) drills such as skips, lateral gallop, and toe-up/calf-raises combos, and new variations like cross-over skips and leg scissors. The cross-over skips are actually new to my repertoire, and I really liked them. In addition to working everything the regular skips do, the cross-over skips really incorporate the midsection (the core, the imfamous abs) into the motion, while still being relatively easy and pretty fun to do. On the bleachers, we did pulsating supported squats and one legged (Bulgarian?) squats to get us started, and then went up and down the bleachers several times via two-leg explosive jumps on the way up and jump-down-into-a-squat on the way down. Great set of that!
Thursday (April 30) - the most challenging workout yet, or so it seemed to me based on the tired expressions I saw at the end!!! Everything was done in the privacy and comfort of our little area by the scoreboard. But we don't need much room to work ourselves into a great shape. The session consisted of pure interval training. We started off with four exercises (arm swings, clap-hops, CC-skiers, and Russian twists) that we did 4 x 40 seconds with 40 second recovery. The next two drills (bicylces and squat thrusts) we did for 20 seconds at a time, 6 times, with a 20 second recovery. The last set of drills (mountain climbers, squat hops, and Superman holds) we did for 10 seconds at a time, 8 times, with 10 second recovery. Talk about a solid workout! Despite some pessimistic/negative talk, which I tried to discourage, everyone had a great session.
**** Me - for anyone interested in what your humble (?) coach is doing nowadays, read on through this section of the blog. With school ending and finals approaching, I've been very selective with my training, choosing to do only quality workouts while taking more days off than usual to rest and recover. Tuesday I rested. Still recovering from the 10 miler on Saturday and a barefoot 2 miler on Sunday (painful blisters from that). Wednesday I actually shouldn't have run, but my friend talked me into doing a moderate 8 miler, which felt much more exhausting than it should have and I know why - it's starting to heat up outside and we did this run early in the afternoon. That means it's time to start getting acclimated to the heat. That brings me to Thursday... one of the most challenging workouts in a while. The plan called for 20-30 quarters. I ended up doing 24 of them. The fastest at 77, slowest at 84. Half a lap recovery jog between the first ten, jog/walk recovery for the next five, walking only for the next five, and holding-my-knees-til-I-can-pull-myself-together-for-the-next-one recovery for the last four. Had to stop because my feet were killing me. Time for new shoes, I think, and an x-ray ****
Hope everyone is at least aware of the challenges for the week. If not, SEE THE PREVIOUS BLOG entry. Got an AB challenge coming up on Saturday, and since everyone (myself included) secretly wants great abs, don't pass this one up. Do your crunches, sit-ups and such. Challenge yourself, challenge your friends, challenge your neighbors. It might sounds a little crazy, but being great in anything, including being in great shape, takes a little (just a little) craziness :)
Happy training, and I hope to see you all (and your friends and family...bring 'em all out) on Sunday.
~P.G.
I can say that I've been busy with classes ending and studying for finals - which is true - but it is no excuse for not having spent a couple of minutes to blog about the great workouts we've been having. I apologize. But let me catch you up...
On Tuesday evening (April 28th), we alternated between forward motion drills on the track and a couple of strength drills on the bleachers. I set up a series of cones on the track, such that for each exercise, we can do a drill cone-to-cone at high intensity, then easy to the next cone (recovery), then high intensity again to the next cone, then recovery again, and so on for a total of 4 intervals of high intensity. The exercises themselves were a combination of old (previously done) drills such as skips, lateral gallop, and toe-up/calf-raises combos, and new variations like cross-over skips and leg scissors. The cross-over skips are actually new to my repertoire, and I really liked them. In addition to working everything the regular skips do, the cross-over skips really incorporate the midsection (the core, the imfamous abs) into the motion, while still being relatively easy and pretty fun to do. On the bleachers, we did pulsating supported squats and one legged (Bulgarian?) squats to get us started, and then went up and down the bleachers several times via two-leg explosive jumps on the way up and jump-down-into-a-squat on the way down. Great set of that!
Thursday (April 30) - the most challenging workout yet, or so it seemed to me based on the tired expressions I saw at the end!!! Everything was done in the privacy and comfort of our little area by the scoreboard. But we don't need much room to work ourselves into a great shape. The session consisted of pure interval training. We started off with four exercises (arm swings, clap-hops, CC-skiers, and Russian twists) that we did 4 x 40 seconds with 40 second recovery. The next two drills (bicylces and squat thrusts) we did for 20 seconds at a time, 6 times, with a 20 second recovery. The last set of drills (mountain climbers, squat hops, and Superman holds) we did for 10 seconds at a time, 8 times, with 10 second recovery. Talk about a solid workout! Despite some pessimistic/negative talk, which I tried to discourage, everyone had a great session.
**** Me - for anyone interested in what your humble (?) coach is doing nowadays, read on through this section of the blog. With school ending and finals approaching, I've been very selective with my training, choosing to do only quality workouts while taking more days off than usual to rest and recover. Tuesday I rested. Still recovering from the 10 miler on Saturday and a barefoot 2 miler on Sunday (painful blisters from that). Wednesday I actually shouldn't have run, but my friend talked me into doing a moderate 8 miler, which felt much more exhausting than it should have and I know why - it's starting to heat up outside and we did this run early in the afternoon. That means it's time to start getting acclimated to the heat. That brings me to Thursday... one of the most challenging workouts in a while. The plan called for 20-30 quarters. I ended up doing 24 of them. The fastest at 77, slowest at 84. Half a lap recovery jog between the first ten, jog/walk recovery for the next five, walking only for the next five, and holding-my-knees-til-I-can-pull-myself-together-for-the-next-one recovery for the last four. Had to stop because my feet were killing me. Time for new shoes, I think, and an x-ray ****
Hope everyone is at least aware of the challenges for the week. If not, SEE THE PREVIOUS BLOG entry. Got an AB challenge coming up on Saturday, and since everyone (myself included) secretly wants great abs, don't pass this one up. Do your crunches, sit-ups and such. Challenge yourself, challenge your friends, challenge your neighbors. It might sounds a little crazy, but being great in anything, including being in great shape, takes a little (just a little) craziness :)
Happy training, and I hope to see you all (and your friends and family...bring 'em all out) on Sunday.
~P.G.
Monday, April 27, 2009
peace and quiet
Well, if last Thursday was one of the busiest nights I've seen out at Pontiff, this Sunday afternoon was one of the more peaceful and quiet times. Which is of course to be expected, with Jazz Fest and other festivals, crawfish boils, and other such gatherings all over town. So with the more easygoing atmosphere, it seemed appropriate to do a slower paced workout. Not easier, by any means, but not a high tempo one. So in contrast to the interval training of the last couple of sessions, the key component of Sunday's session was slow-paced, form-oriented, balance-enhancing strength development. Cone-touch-T-bends and one-legged-squat-thrusts were two of the more challenging exercises we executed, while one-leg-low-hops with distractions (easy math problems) served as an unusual and interesting break between those. We worked some arms with lateral (in a circle) crab-walks, and I would not be surprised to hear about some sore shoulders and/or wrists on Tuesday (but that's OK...in this case, sore is good!) And of course we did not neglect the abdominals, repeating one particular drill (ankle-reaches, which is basically a continuous crunch-hold with twists) several times throughout the session.
The weather was glorious once again, with the sun keeping things on the warm side but the gentle breeze and the shade of the trees offering the refreshing cool (although Neil would disagree about the breeze being gentle, since he was doing a track workout and getting whipped by the wind from every side along the way...excellent workout for him though, with a solid set of straights and curves).
As I promised, I put together some challenges/workouts for the days we don't meet, which you can find below. If you choose to partake, please let me know how it goes! And remember (as much as I hate quoting well-known lines, this truism can never be overstated) that champions are made when no one is watching. With that in mind, here are your challenges for this week:
Monday -- "TV challenge" --> if you watch any TV in the evenings, use every commercial break as an opportunity to do a simple exercise; a few push-ups, maybe a couple of crunches or lunges; and when it gets closer to bed-time, change it up so stretching; and if you don't watch TV, then take short breaks from your usual end-of-the-day activities to squeeze in a few drills (a watch or a cell phone that has an alarm that goes off every so often can be of great benefit here)
Wedneday -- "The Energizer" --> get your day started just a bit earlier than usual with an early morning warm-up; nothing intense like the workouts we do, but a simple routine of stretching from head to toe; getting your heart beating just a bit faster than at rest; do this as one of the first things you do after getting out of bed; and have yourself a healthy breakfast afterwards; the idea is to get a headstart on the day, as opposed to slowly waking up over the course of the entire morning
Friday -- "Dance!" --> whether you go out to a dance club Friday night or turn up the stereo in your living room, just dance; no rules, no shame, no kidding; by yourself, with a friend, with you kid, no matter; the only catch is obvious and that's to keep it up-tempo; keep it moving; feel free to video it and impress us with your skills (or never let anyone know about it except for you)
Saturday -- "AB challenge" -- if you did this last Saturday, you now have a basis for comparison, which means do more this time around; if you haven't tried it yet, the idea is simply to get as many abdominal exercises done throughout the course of the day as possible, and keep track of it (so next time you can compare); for anyone following these blogs closely, I promised to share my outcome of this challenge from last week - it wasn't as many as I wanted, but I did manage to remember enough to do 200 sit-ups and 200 crunches over the course of the day.
GOOD LUCK and see y'all Tuesday evening,
~Phillip Glotser
The weather was glorious once again, with the sun keeping things on the warm side but the gentle breeze and the shade of the trees offering the refreshing cool (although Neil would disagree about the breeze being gentle, since he was doing a track workout and getting whipped by the wind from every side along the way...excellent workout for him though, with a solid set of straights and curves).
As I promised, I put together some challenges/workouts for the days we don't meet, which you can find below. If you choose to partake, please let me know how it goes! And remember (as much as I hate quoting well-known lines, this truism can never be overstated) that champions are made when no one is watching. With that in mind, here are your challenges for this week:
Monday -- "TV challenge" --> if you watch any TV in the evenings, use every commercial break as an opportunity to do a simple exercise; a few push-ups, maybe a couple of crunches or lunges; and when it gets closer to bed-time, change it up so stretching; and if you don't watch TV, then take short breaks from your usual end-of-the-day activities to squeeze in a few drills (a watch or a cell phone that has an alarm that goes off every so often can be of great benefit here)
Wedneday -- "The Energizer" --> get your day started just a bit earlier than usual with an early morning warm-up; nothing intense like the workouts we do, but a simple routine of stretching from head to toe; getting your heart beating just a bit faster than at rest; do this as one of the first things you do after getting out of bed; and have yourself a healthy breakfast afterwards; the idea is to get a headstart on the day, as opposed to slowly waking up over the course of the entire morning
Friday -- "Dance!" --> whether you go out to a dance club Friday night or turn up the stereo in your living room, just dance; no rules, no shame, no kidding; by yourself, with a friend, with you kid, no matter; the only catch is obvious and that's to keep it up-tempo; keep it moving; feel free to video it and impress us with your skills (or never let anyone know about it except for you)
Saturday -- "AB challenge" -- if you did this last Saturday, you now have a basis for comparison, which means do more this time around; if you haven't tried it yet, the idea is simply to get as many abdominal exercises done throughout the course of the day as possible, and keep track of it (so next time you can compare); for anyone following these blogs closely, I promised to share my outcome of this challenge from last week - it wasn't as many as I wanted, but I did manage to remember enough to do 200 sit-ups and 200 crunches over the course of the day.
GOOD LUCK and see y'all Tuesday evening,
~Phillip Glotser
Friday, April 24, 2009
Around the park
April 23rd, 2009
This evening, we left the comfort and coziness of our meeting area and made our way to several locations around the park (but still close to the track...for now) to train. We used the raised foundation of the flagpole to do some cardio foot-work, got up on bleachers to run stairs, went out to the parking lot area to charge up and down the levee, used the curb of the track to do calf raises, before finally coming back to the shade of the meeting area to finish up with some core work. I actually had some other places/drills in mind but had to cut them out because for some reason or another, this was one of the busiest evenings I've seen at Pontiff - there were not one but two corporate parties (crawfish boils) going on in addition to the usual swarm of little kids playing baseball. So the gazebos were packed, as was the parking lot area. Good thing that our workouts don't really require much space or equipment, so we still had plenty of room to work with. I think it was another solid workout. I'm already noticing slight improvements within the group - already, no one is stopping early within intervals nor starting late after scheduled breaks.
Let's keep at it! Friday is designated as an unofficial leg-strengthening day, so let's see who can come up with the most creative ways to exercise the legs throughout their busy day! And on Saturday, abs, abs, abs! I personally look forward to taking on that challenge myself. Ask me how my belly feels on Sunday...if it's not at least a little sore, I didn't do enough!!!
Best wishes to everyone JazzFesting this weekend. Please be safe, including drinking water and wearing sunscreen!!! Take care, and see y'all at Sunday's session.
P.S. -- Feeling motivated to train more?!?! Check out Coach Brad's training session out in Destrehan on Saturday, April 25th at 8:30am -- the group meets at East Bank Bridge Park, which is right off River Rd right by the I-310 exit (not sure where that's at? Google it!!! or e-mail one of us... pglotser@yahoo.com or teamxyg@gmail.com)
Take care,
Phillip Glotser
This evening, we left the comfort and coziness of our meeting area and made our way to several locations around the park (but still close to the track...for now) to train. We used the raised foundation of the flagpole to do some cardio foot-work, got up on bleachers to run stairs, went out to the parking lot area to charge up and down the levee, used the curb of the track to do calf raises, before finally coming back to the shade of the meeting area to finish up with some core work. I actually had some other places/drills in mind but had to cut them out because for some reason or another, this was one of the busiest evenings I've seen at Pontiff - there were not one but two corporate parties (crawfish boils) going on in addition to the usual swarm of little kids playing baseball. So the gazebos were packed, as was the parking lot area. Good thing that our workouts don't really require much space or equipment, so we still had plenty of room to work with. I think it was another solid workout. I'm already noticing slight improvements within the group - already, no one is stopping early within intervals nor starting late after scheduled breaks.
Let's keep at it! Friday is designated as an unofficial leg-strengthening day, so let's see who can come up with the most creative ways to exercise the legs throughout their busy day! And on Saturday, abs, abs, abs! I personally look forward to taking on that challenge myself. Ask me how my belly feels on Sunday...if it's not at least a little sore, I didn't do enough!!!
Best wishes to everyone JazzFesting this weekend. Please be safe, including drinking water and wearing sunscreen!!! Take care, and see y'all at Sunday's session.
P.S. -- Feeling motivated to train more?!?! Check out Coach Brad's training session out in Destrehan on Saturday, April 25th at 8:30am -- the group meets at East Bank Bridge Park, which is right off River Rd right by the I-310 exit (not sure where that's at? Google it!!! or e-mail one of us... pglotser@yahoo.com or teamxyg@gmail.com)
Take care,
Phillip Glotser
Wednesday, April 22, 2009
---Tuesday, April 21st---
A classic training session this evening -- linear dynamic drill sets alternated with ab sets. For the linear drills, we stayed on the track, going back and forth between sets of cones about 15 meters apart. Once again, I am still gauging abilities, strengths, and weaknesses, so the drills consisted of a variety of strength and cardio exercises, with some balance and coordination elements. A few examples from that include several types of skips, toe-up walks, calf raises, and lunges. For the abs, the first set included different kinds of delayed crunches (3-count hold) while the second set was one of my personal favorites -- the seated twists where a ball (volleyball for now, medicine ball later) gets passed around the circle and we all do 2-4-6-8-6-4-2 reps on each turn. Loose warm up of leg swings against the fence in the beginning; some static stretches at the end.
I also threw out some suggestions of what to do on the days we don't have workouts scheduled in order to help establish the mindset of doing something active or beneficial to your fitness every day. So on Wednesday, I hope everyone takes me up on the "heart rate challenge" and does something (anything) about once an hour to get their heart rate up, even if momentarily (from physical activity that is!!! watching a scary movie doesn't count)
Remember to stretch if you're sore, and make ice your best friend. Any questions, suggestions, or comments, please share. I'd love to hear from EVERYONE.
Sincerely,
Phil Glotser
I also threw out some suggestions of what to do on the days we don't have workouts scheduled in order to help establish the mindset of doing something active or beneficial to your fitness every day. So on Wednesday, I hope everyone takes me up on the "heart rate challenge" and does something (anything) about once an hour to get their heart rate up, even if momentarily (from physical activity that is!!! watching a scary movie doesn't count)
Remember to stretch if you're sore, and make ice your best friend. Any questions, suggestions, or comments, please share. I'd love to hear from EVERYONE.
Sincerely,
Phil Glotser
Friday, April 17, 2009
Stations
Thursday - April 16, 2009
Tonight's workout was by far my favorite kind - STATIONS. This little bias most likely stems from a few years ago (about a decade now to be more precise), when I first started training under Coach Brad Taliancich at the old JCC, where he was working as an athletic director and training me for the Maccabi games (a sort of mini-Olympics for teens). We did a lot of station work then, and I thoroughly enjoyed those workouts. So if you're training with me, you can expect these station workouts, though not necessarily the same stations as tonight since I will continue to make every workout as unique as possible.
There we 2 sets of 4 stations tonight, which we ended up rotating through 3 times (that works out to 6 total sets, and 24 stations total), with 45 seconds for each station and 30 seconds to recover and move on to the next one. Since we are still in the early stages of training with this group, I chose the stations to maximize the overall fitness, as opposed to isolating any body part or focusing on any type of activity (strength, cardio, etc). With a group of 8 tonight, we had a very nice distribution of 2 people per station, which worked out well with the pairs pushing and motivating each other throughout the workout. The weather was once again agreeable (I don't want to jinx it, but it's important to note) and the ladies worked hard! I have a real good feeling about this group, and truly believe we can accomplish a lot over the next few weeks.
The official 6-wk session starts next week. Please remember to sign up for the class at www.teamxyg.com ... we will start on time (6:00 PM) so please be prompt ... looking forward to ANOTHER GREAT WORKOUT.
Sincerely,
Phillip Glotser
Tonight's workout was by far my favorite kind - STATIONS. This little bias most likely stems from a few years ago (about a decade now to be more precise), when I first started training under Coach Brad Taliancich at the old JCC, where he was working as an athletic director and training me for the Maccabi games (a sort of mini-Olympics for teens). We did a lot of station work then, and I thoroughly enjoyed those workouts. So if you're training with me, you can expect these station workouts, though not necessarily the same stations as tonight since I will continue to make every workout as unique as possible.
There we 2 sets of 4 stations tonight, which we ended up rotating through 3 times (that works out to 6 total sets, and 24 stations total), with 45 seconds for each station and 30 seconds to recover and move on to the next one. Since we are still in the early stages of training with this group, I chose the stations to maximize the overall fitness, as opposed to isolating any body part or focusing on any type of activity (strength, cardio, etc). With a group of 8 tonight, we had a very nice distribution of 2 people per station, which worked out well with the pairs pushing and motivating each other throughout the workout. The weather was once again agreeable (I don't want to jinx it, but it's important to note) and the ladies worked hard! I have a real good feeling about this group, and truly believe we can accomplish a lot over the next few weeks.
The official 6-wk session starts next week. Please remember to sign up for the class at www.teamxyg.com ... we will start on time (6:00 PM) so please be prompt ... looking forward to ANOTHER GREAT WORKOUT.
Sincerely,
Phillip Glotser
Wednesday, April 15, 2009
Tuesday, April 14th, 2009
As I mentioned last time, I try to diversify the training session as much as possible. So naturally, the workout this evening was considerably different from last time. Hope everyone enjoyed it! Instead of Tabatas, we did 3 ten-minute sets of continuous exercise tonight. The first set was more cardio oriented, including much running (in place), skipping, and hopping. The second set was geared toward lower body muscle stength and endurance, including several variations on power jumps, squats, and lunges. And the last set was done on the grass and included ab work as well as hip and glute exercises. Everyone was encouraged to pace themselves as much as possible in order to keep up with the exercises for the entirety of each set. However, the option to take a quick breather at any point was on the table. Most were able to get by with no more than a few very short breaks in each set, so I must say I'm quite proud of everybody. The better the group dynamic, the better the individual effort (and the greater the results!). Also in contrast to the last session, we had different music selection. I tried to put together as eclectic of a mix as I could, as long as the songs had a good rhythm to workout too. At the end of the workout, I encouraged everyone to start a workout diary or some kind of a journal to keep track of your fitness efforts. It REALLY helps in so many ways. Not only is it a good tool for keeping yourself motivated and on track, but it also allows you to analyze your own workout patterns and figure out WHAT WORKS BEST for you. So for those of you who took my advice to heart, here's some other relevant details that I suggest you include in your entry: the weather was comfortable - pretty warm but with a cool breeze; the first two sets were done on the (cinder) track and the last one on the grass; recovery time between sets was 5 minutes; there was no separate 'warm-up,' since the first set was designed for that purpose ((NOTE: I'm mentioning these details because they can significanly influence how you felt during and after the workout; you should also include how you felt, what you thought, what you ate, what was the best part, what was the worst part, and any other factors you consider important))
Thanks for another great session... see you next time,
~Phil Glotser
Thanks for another great session... see you next time,
~Phil Glotser
Thursday, April 9, 2009
We're back!
After a little hiatus, shall we say, FitFunCamp is BACK! Thanks to everyone who came out to the training session today. The weather was very agreeable and the group energy was great. A lot of new faces (new to me! and I guess I'm new to them =) today, which is always pleasant. The workout today was Tabata sets, with a dynamic warmup before and a set of static stretches afterwards. I tried to do an all-inclusive session today, so the Tabata sets had leg, arm, and ab strength drills as well as cardio exercises. As usual, I added some options to make some of drills more/less challenging, depending on need and ability. There were a lot of good questions asked during and after the session, so I'd like to use this blog outlet to recap the answers to some of them, as well as some of the other pointers I made:
- No, every workout will not be the same. To keep things interesting, I try to diversify the workouts as much as I can. Some days will be more all-around fitness training (like today), while on other days there may be more focused sessions, such as core strength or muscle endurance for example. Not to worry, whatever the focus is, I WILL include drills for all fitness levels, so as long as you come ready to work hard, YOU WILL be able to keep up and benefit from the session.
-Pre/Post workout nutrition: This one is a toughy... everybody has unique nutritional needs and habits and what works for one person may be a horrible idea for someone else. But there are some general guidelines to keep in mind. First of all, HYDRATE. There are so many reasons that being well hydrated for the workout is important, I'd rather not take up the space listing them. But if you do nothing else, PLEASE be hydrated (and bring a bottle of water or sports drink to stay hydrated). But for some, it is also important to get a little snack in before workouts to get the energy levels up, which is fine. Pick something that won't sit heavy in the stomach. Bananas are HIGHLY recommended, but also rice cakes with peanut butter or some reduced sugar spread, or a granola bar. In all truth and honesty, it will probably be trial and error - figure out what works best for you and STICK TO IT (remember, it takes at least a couple of weeks to develop a habit so be patient with yourself).
- OK, I see I can get carried away here, so in the interest of keeping this (relatively) short, here's my last pointer - we will be doing plenty of exercises on the grass/ground, and it won't always be as pleasant as it was today. Rain, mud, and insects have a tendency of raining on our parade, so I highly encourage everyone to bring at least a TOWEL or a yoga mat to the sessions for the drills that are on the ground.
Alrighty folks, looking forward to the next session. If you have any ideas, suggestions, or constructive criticism PLEASE let me know (either by commenting here or e-mail at pglotser@yahoo.com). The more input I get, the more you will benefit from this!!!
Have a healthy and happy day
~coach Phil Glotser
- No, every workout will not be the same. To keep things interesting, I try to diversify the workouts as much as I can. Some days will be more all-around fitness training (like today), while on other days there may be more focused sessions, such as core strength or muscle endurance for example. Not to worry, whatever the focus is, I WILL include drills for all fitness levels, so as long as you come ready to work hard, YOU WILL be able to keep up and benefit from the session.
-Pre/Post workout nutrition: This one is a toughy... everybody has unique nutritional needs and habits and what works for one person may be a horrible idea for someone else. But there are some general guidelines to keep in mind. First of all, HYDRATE. There are so many reasons that being well hydrated for the workout is important, I'd rather not take up the space listing them. But if you do nothing else, PLEASE be hydrated (and bring a bottle of water or sports drink to stay hydrated). But for some, it is also important to get a little snack in before workouts to get the energy levels up, which is fine. Pick something that won't sit heavy in the stomach. Bananas are HIGHLY recommended, but also rice cakes with peanut butter or some reduced sugar spread, or a granola bar. In all truth and honesty, it will probably be trial and error - figure out what works best for you and STICK TO IT (remember, it takes at least a couple of weeks to develop a habit so be patient with yourself).
- OK, I see I can get carried away here, so in the interest of keeping this (relatively) short, here's my last pointer - we will be doing plenty of exercises on the grass/ground, and it won't always be as pleasant as it was today. Rain, mud, and insects have a tendency of raining on our parade, so I highly encourage everyone to bring at least a TOWEL or a yoga mat to the sessions for the drills that are on the ground.
Alrighty folks, looking forward to the next session. If you have any ideas, suggestions, or constructive criticism PLEASE let me know (either by commenting here or e-mail at pglotser@yahoo.com). The more input I get, the more you will benefit from this!!!
Have a healthy and happy day
~coach Phil Glotser
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