How many times have I said this? If the video below doesn't convince you, I'm not sure what will.
Tomorrow is April 1, so stay tuned for upcoming details on the April Turbulence Training for Abs program. It's no joke!
In the meantime, you can easily access Craig's other YouTube videos here.
Train hard; stay strong.
Peace.
Susan
Tuesday, March 31, 2009
Monday, March 30, 2009
A Sweet Snack Idea
I was contacted a few weeks ago by Jerky.com, and e-tailer offering a full selection of premium jerky products.
Personally, I'm a huge fan of jerky for a few reasons:
1) It doesn't require refrigeration nor does it require utensils, which makes it a great snack choice when traveling
2) Meat jerky is typically high in protein and low in fat
3) I love the taste!
Being that I fancy myself a jerky connoisseur, I was pretty excited to have the opportunity to review Jerky.com's product.
Now for the surprise. What I was sent to review was actually Pineapple Jerky!
Out of the bag the first thing I noticed about the Pineapple Jerky was that it looked like a pretty, dried flower. I quickly checked the ingredient to make certain it was actually Pineapple. I liked what I saw. This product contains two ingredients - Pineapple and Honey.
I also noticed that the jerky was produced in Maui, so we're talking about Hawaiian pineapples as the primary ingredient.
Being that my personal tastes lean towards savory rather than sweet, I recruited two of my neighbors, both who have a major sweet tooth, to participate in this review.
The slices are very thing, very chewy and have a pronounced, sweet pineapple taste. If honey wasn't listed as an ingredient on the packaging, I wouldn't have thought any sweetener was used.
My Two Cents:
As far as dried fruit goes, I thought this was good. Dried pineapple I've had in the past has had a sugary coating and quiet honestly, didn't taste anything like pineapple.
There is no mistaking the taste of this Pineapple Jerky - the pineapple comes shining through.
And my neighbors review? Let's just say that they began arguing over who should get the last piece (I ended up getting out a knife and cutting it in half for them).
My hopes are that a nice big box of Turkey Jerky and Beef Sticks show up at my doorstep in the not too distant future. No neighbors required for those reviews!
In the meantime, if you're in the market for Pineapple Jerky, Jerky.com is the real deal.
Train hard; stay strong.
Peace.
Susan
Personally, I'm a huge fan of jerky for a few reasons:
1) It doesn't require refrigeration nor does it require utensils, which makes it a great snack choice when traveling
2) Meat jerky is typically high in protein and low in fat
3) I love the taste!
Being that I fancy myself a jerky connoisseur, I was pretty excited to have the opportunity to review Jerky.com's product.
Now for the surprise. What I was sent to review was actually Pineapple Jerky!
Out of the bag the first thing I noticed about the Pineapple Jerky was that it looked like a pretty, dried flower. I quickly checked the ingredient to make certain it was actually Pineapple. I liked what I saw. This product contains two ingredients - Pineapple and Honey.
I also noticed that the jerky was produced in Maui, so we're talking about Hawaiian pineapples as the primary ingredient.
Being that my personal tastes lean towards savory rather than sweet, I recruited two of my neighbors, both who have a major sweet tooth, to participate in this review.
The slices are very thing, very chewy and have a pronounced, sweet pineapple taste. If honey wasn't listed as an ingredient on the packaging, I wouldn't have thought any sweetener was used.
My Two Cents:
As far as dried fruit goes, I thought this was good. Dried pineapple I've had in the past has had a sugary coating and quiet honestly, didn't taste anything like pineapple.
There is no mistaking the taste of this Pineapple Jerky - the pineapple comes shining through.
And my neighbors review? Let's just say that they began arguing over who should get the last piece (I ended up getting out a knife and cutting it in half for them).
My hopes are that a nice big box of Turkey Jerky and Beef Sticks show up at my doorstep in the not too distant future. No neighbors required for those reviews!
In the meantime, if you're in the market for Pineapple Jerky, Jerky.com is the real deal.
Train hard; stay strong.
Peace.
Susan
Sunday, March 29, 2009
Ultimate Core Stability Exercises
I warned you all that I'm studying for my Core Conditioning Specialist Certification!
In addition to reading the course material, I've been reviewing pretty much everything I can get my hands on. Unfortunately, I've been finding alot of junk but every now and then a gem appears.
I've recently came across a series of articles by Eric Wong, the Strength and Conditioning Coach for UFC Fighter Jeff Joslin.
Check out Eric's recommendations on core stability exercises in the article below.
Ultimate Core Stability Exercises For MMA Fighters Using A Swiss Ball
In addition to reading the course material, I've been reviewing pretty much everything I can get my hands on. Unfortunately, I've been finding alot of junk but every now and then a gem appears.
I've recently came across a series of articles by Eric Wong, the Strength and Conditioning Coach for UFC Fighter Jeff Joslin.
Check out Eric's recommendations on core stability exercises in the article below.
Ultimate Core Stability Exercises For MMA Fighters Using A Swiss Ball
As Bruce Lee says, your core is the 'centre of power.' It's where you generate explosive throws, knockout punches and kicks, and the ability to dominate your opponent on the ground. The first step to developing your core is to build your static stability. The best tool to do this is the Swiss Ball, training in all 3 planes of motion. Master the exercises described here and you're on your way to becoming a fighter to be feared.
When most people think of the core, they think of the six-pack. But the six-pack, which is the rectus abdominis muscle, is only one muscle of the core. The core consists of 3 areas: anterior, lateral, and posterior. Each area is made up of a number of different muscles, both superficial and deep.
So will doing hundreds of crunches fully develop your core? Not a chance. Instead, you've got to hit all 3 areas of the core, as well as train in the three planes of motion - transverse (rotational), frontal (sideways), and sagittal (front-back).
But before bringing dynamic movements into your routine, you've got to build a base level of stability.
Think of having a stable core vs. an unstable core like indoor volleyball vs. beach volleyball. You can jump much higher indoors off of a solid surface as opposed to the sand.
Well if you don't develop your core stability, you're basically throwing punches and kicks from a sandbox. Not good if your goal is to knock your opponent out.
The best way to train your core stability is using the Swiss ball. Because the Swiss ball is an unstable surface, in order to keep good exercise form, your muscles are forced to provide the stability lacking in the ball. Thus, not only your superficial muscles work to do the job, but also the deep muscles which are normally inactive when performing exercises on stable machines or the ground.
Use the following 3 Swiss ball exercises to train your anterior, lateral, and posterior core stability, before moving on to more explosive movements such as medicine ball tosses.
Prone bridge - place your forearms on the top of the Swiss ball and hold your body in a bridge position. Keep your spine in neutral position and your body straight. If you're feeling the exercise in your back, you are either out of position or your anterior muscles are tired, so stop the set. Build up to holding for 90 seconds straight.
Side bridge - put the ball under your hip and your feet flat against a wall, top leg back, bottom leg forward. You will be on your side on the ball. Now hold a perfectly straight bridge position on the ball, making sure your spine is in neutral. Build up to 90 seconds per side. Holding your arms across your chest is easier; holding your hands at your temples is harder.
Leg curls on ball - place your feet on the top of the ball with your arms out in a T, palms up. Now pull your feet into your butt by pushing your heels down towards the ground (this activates your hamstrings more) and simultaneously pushing your hips up into the air. Your hips should not bend. Work up to performing a set of 20 reps.
Once you've developed your core stability using these basic exercises, you can move on to more advanced exercises using the Swiss ball, medicine balls, and rope balls. But until you've got this base level of stability, you'll be putting your spine at risk of injury. So work on these exercises, then move on, and your opponents will be sorry.
Following exercises by reading the descriptions can be tough, so if you want to see how these exercises are performed properly, as well as more advanced core exercises, check out the Ultimate MMA Strength and Conditioning Program The book contains images and access to a video library with every exercise in the program to turn you into a machine.
Train hard; stay strong.
Peace.
Susan
Friday, March 27, 2009
Susan's Top 5 Vegetable Picks
Over the next few weeks I'm going to share with CFB readers my "top 5" list for vegetables, fruits, proteins, healthy fats and whole grain carbohydrates.
My Top 5 picks are all staples in my daily diet and have helped me lose 15 lbs and lower my bodyfat from ~ 32% to 21% over the past 13 months. Hopefully what you'll take away from my selections is the importance of a well-balance diet.
Certain vegetables, fruit and whole grain/starchy carbohydrates are often demonized by those individuals following a low-carb diet. If you choose to follow a carb-restricted diet, I'll leave you with this one item:
While low carb diets are effective for the purpose of losing weight, they also typically have the lowest rate of adherence when compared to low-fat and a Mediterranean diet:
Low-Fat Diet: 90.4% adherence rate
Mediterranean Diet: 85.3% adherence rate
Low-Carbohydrate Diet: 78% adherence rate
I realize that this will continue to be an ongoing debate and while I certainly welcome everyone's comments for discussion, I also think we should shift our focus to how we can design an eating plan to help us maintain optimal health, while helping us to shed excess weight/fat.
So, we'll kick this off with my top veggie picks, in no particular order:
Susan's Top 5 Vegetable Picks
1) Spinach. There is rarely a day that passes where I don't eat at least 2-servings of spinach. Spinach is an excellent source of plant-based iron that, unlike meat, is low in calories and fat free. Spinach also contains over 13 phytonutrients that function as powerful antioxidants.
2) Tomatoes. Summer is on my mind and when I think of summer, I think of tomatoes. While I only eat tomatoes occasionally in the off-season, from July - October I stock up on Beefsteak, heirloom and plum varieties. A tomatoes coloring comes from lycopene, a nutrient that is believed to help prevent certain types of cancer.
Sliced tomato, grilled chicken with homemade Tzatziki make for a quick and delicious weekend lunch.
3) Allium Family of Vegetables. Ok, I'm cheating a little here but there is no way I can leave garlic, onions and leeks off my list of favorites! Vegetables within the allium family have been found to reduce the risk of heart disease and cancer, and let's face it ... they are simply standard ingredients in many, many recipes.
Click here for Green Lite Bites Mahi Mahi with Fresh Veggies and Quinoa Recipe
4) Asparagus. An excellent source of folic acid, a B vitamin essential for a healthy cardiovascular system, asparagus is super-easy to prepare and practically fool-proof. Simply heat a few tablespoons of liquid (beef broth, chicken broth, vegetable broth) in a saute pan, let it come to a slight boil, line us the asparagus at the bottom of the pan, cover and let steam for 5 minutes. Delicious!
5) Brussels Sprouts. I can almost picture half the people reading this saying "yuck!" If you've never tried Brussels Sprouts, or if it's been a while, try roasting them for 20 - 25 minutes in a 450 degree oven with diced sweet potatoes. It's uber-simple and makes a delicious side dish that will impress family and friends. On top of which these little gems are jam packed with vitamins C, A and E.
So, what did I miss? I almost found myself making this a Top 10 list! I look forward to hearing about what vegetables make your Top 5 list. Please share!
Train hard; stay strong.
Peace.
Susan
My Top 5 picks are all staples in my daily diet and have helped me lose 15 lbs and lower my bodyfat from ~ 32% to 21% over the past 13 months. Hopefully what you'll take away from my selections is the importance of a well-balance diet.
Certain vegetables, fruit and whole grain/starchy carbohydrates are often demonized by those individuals following a low-carb diet. If you choose to follow a carb-restricted diet, I'll leave you with this one item:
While low carb diets are effective for the purpose of losing weight, they also typically have the lowest rate of adherence when compared to low-fat and a Mediterranean diet:
Low-Fat Diet: 90.4% adherence rate
Mediterranean Diet: 85.3% adherence rate
Low-Carbohydrate Diet: 78% adherence rate
I realize that this will continue to be an ongoing debate and while I certainly welcome everyone's comments for discussion, I also think we should shift our focus to how we can design an eating plan to help us maintain optimal health, while helping us to shed excess weight/fat.
So, we'll kick this off with my top veggie picks, in no particular order:
Susan's Top 5 Vegetable Picks
1) Spinach. There is rarely a day that passes where I don't eat at least 2-servings of spinach. Spinach is an excellent source of plant-based iron that, unlike meat, is low in calories and fat free. Spinach also contains over 13 phytonutrients that function as powerful antioxidants.
2) Tomatoes. Summer is on my mind and when I think of summer, I think of tomatoes. While I only eat tomatoes occasionally in the off-season, from July - October I stock up on Beefsteak, heirloom and plum varieties. A tomatoes coloring comes from lycopene, a nutrient that is believed to help prevent certain types of cancer.
Sliced tomato, grilled chicken with homemade Tzatziki make for a quick and delicious weekend lunch.
Susan's homemade Tzatziki recipe:
8 oz container of low-fat Fage Greek yogurt
1 cucumber peeled, seeded and diced
1/4 fresh lemon, juiced
1 clove garlic, finely diced
2 teaspoons fresh dill, finely chopped
Combine all ingredients, transfer to a storage container and let refrigerate overnight before serving.
3) Allium Family of Vegetables. Ok, I'm cheating a little here but there is no way I can leave garlic, onions and leeks off my list of favorites! Vegetables within the allium family have been found to reduce the risk of heart disease and cancer, and let's face it ... they are simply standard ingredients in many, many recipes.
Click here for Green Lite Bites Mahi Mahi with Fresh Veggies and Quinoa Recipe
4) Asparagus. An excellent source of folic acid, a B vitamin essential for a healthy cardiovascular system, asparagus is super-easy to prepare and practically fool-proof. Simply heat a few tablespoons of liquid (beef broth, chicken broth, vegetable broth) in a saute pan, let it come to a slight boil, line us the asparagus at the bottom of the pan, cover and let steam for 5 minutes. Delicious!
5) Brussels Sprouts. I can almost picture half the people reading this saying "yuck!" If you've never tried Brussels Sprouts, or if it's been a while, try roasting them for 20 - 25 minutes in a 450 degree oven with diced sweet potatoes. It's uber-simple and makes a delicious side dish that will impress family and friends. On top of which these little gems are jam packed with vitamins C, A and E.
So, what did I miss? I almost found myself making this a Top 10 list! I look forward to hearing about what vegetables make your Top 5 list. Please share!
Train hard; stay strong.
Peace.
Susan
Tuesday, March 24, 2009
Abs, Abs, Abs
Back in February I posted the Turbulence Training 6 Minute Abs Bodyweight Workout and since that time have really begun to focus on developing my core. It's become such an interest that I am also now studying for my Core Conditioning Specialist Certification, which I hope to have completed by June 2009.
I have to tell you, what I'm learning in my studies is dead-on with what Craig Ballantyne has been preaching in the Turbulence Training programs!
So, if you are one of those folks who finishes their gym workout with a set of crunches, STOP! Consider a core training program that focuses on stabilization exercises. Not only will these exercises impact the way you look, but they also help to stabilize your spine which in turn will help you avoid injury.
If you need a starting point, check out Craig's Evolution Of Abs Exercises video below:
If you're using a Turbulence Training program, I would love to hear what program you are using and what type of results you're seeing!! I get alot of emails, but please feel free to post under the Comments section so other Catapult Fitness Blog readers can hear about your success!!
Train hard; stay strong.
Peace.
Susan
I have to tell you, what I'm learning in my studies is dead-on with what Craig Ballantyne has been preaching in the Turbulence Training programs!
So, if you are one of those folks who finishes their gym workout with a set of crunches, STOP! Consider a core training program that focuses on stabilization exercises. Not only will these exercises impact the way you look, but they also help to stabilize your spine which in turn will help you avoid injury.
If you need a starting point, check out Craig's Evolution Of Abs Exercises video below:
If you're using a Turbulence Training program, I would love to hear what program you are using and what type of results you're seeing!! I get alot of emails, but please feel free to post under the Comments section so other Catapult Fitness Blog readers can hear about your success!!
Train hard; stay strong.
Peace.
Susan
Monday, March 23, 2009
Foods That Heal Your Aches And Pains
Can eating spinach help to heal a stress fracture? It can certainly help!
We all have read articles on how nutrition can help reverse inflammatory diseases (heart disease, Alzheimer's, cancer, arthritis, et al) but truth is, what we eat can speed our recovery when it comes to injuries such as stress fractures, sprains, tendinitis and even muscle soreness.
If you find yourself with an injury, below are some tasty remedies to help speed your recovery, including some terrific recipe ideas from Roni over at Green Lite Bites!
Injury: Stress Fracture
Foods That Heal: Low-fat milk, spinach, yogurt, collard greens, basil, kale, shrimp, sardines
The Science: The combination of calcium, vitamin D, and vitamin K speeds up bone formation to help repair fracture.
Check out Roni's recipe for Spinach Ricotta Roll's
Injury: Sprain
Foods That Heal: Bell peppers, broccoli, strawberries, Brussels sprouts, kale, spinach, oranges, grapefruit, tomatoes, raspberries
The Science: Vitamin C encourages collagen formation which is crucial for rebuilding injured ligaments.
Check out Roni's recipe for Roasted Red Pepper and Spinach Salad
Injury: Tendinitis
Foods That Heal: Salmon, scallops, sardines, shrimp, cod, walnuts, flaxseeds
The Science: Polyunsaturated fats such as those found in fish and nuts help reduce inflammation
Check out Roni's recipe for Oat and Flax Crusted Tilapia
Injury: Muscle Soreness
Foods That Heal: Whole grains, lentils, cod shrimp, turkey, salmon, yogurt, eggs, peanut butter
The Science: Carbs help to restore energy and protein helps repair the damaged muscle fibers
Grab yourself a post-workout shake or peanut butter on a slice of Ezekiel bread to help ward off DOMS!
Train hard; stay strong.
Peace.
Susan
We all have read articles on how nutrition can help reverse inflammatory diseases (heart disease, Alzheimer's, cancer, arthritis, et al) but truth is, what we eat can speed our recovery when it comes to injuries such as stress fractures, sprains, tendinitis and even muscle soreness.
If you find yourself with an injury, below are some tasty remedies to help speed your recovery, including some terrific recipe ideas from Roni over at Green Lite Bites!
Injury: Stress Fracture
Foods That Heal: Low-fat milk, spinach, yogurt, collard greens, basil, kale, shrimp, sardines
The Science: The combination of calcium, vitamin D, and vitamin K speeds up bone formation to help repair fracture.
Check out Roni's recipe for Spinach Ricotta Roll's
Injury: Sprain
Foods That Heal: Bell peppers, broccoli, strawberries, Brussels sprouts, kale, spinach, oranges, grapefruit, tomatoes, raspberries
The Science: Vitamin C encourages collagen formation which is crucial for rebuilding injured ligaments.
Check out Roni's recipe for Roasted Red Pepper and Spinach Salad
Injury: Tendinitis
Foods That Heal: Salmon, scallops, sardines, shrimp, cod, walnuts, flaxseeds
The Science: Polyunsaturated fats such as those found in fish and nuts help reduce inflammation
Check out Roni's recipe for Oat and Flax Crusted Tilapia
Injury: Muscle Soreness
Foods That Heal: Whole grains, lentils, cod shrimp, turkey, salmon, yogurt, eggs, peanut butter
The Science: Carbs help to restore energy and protein helps repair the damaged muscle fibers
Grab yourself a post-workout shake or peanut butter on a slice of Ezekiel bread to help ward off DOMS!
Train hard; stay strong.
Peace.
Susan
Thursday, March 19, 2009
Fish Dish Recipe
As a follow-up to last weeks posting on the importance of including (low mercury) fish in your diet, I thought I'd post one of my favorite fish recipes from one of my favorite restaurants in Chicago, Frontera Grill.
A few years ago I was lucky enough to dine at Frontera Grill, the restaurant owned by Rick Bayless. Rick has received countless awards over the years and Frontera Grill won Outstanding Restaurant from the James Beard Foundation in 2007.
If you find yourself in Chicago - GO!
Campeche-Style Baked Fish Fillets
Heat the oven to 350 degrees. Place the fish fillets in a lightly oiled baking dish without crowding them. Drizzle with the lime juice and sprinkle with salt and the chopped cilantro. Spoon the salsa over the fist, cover with foil and bake until the fish just flakes when pressed firmly, 10 - 15 minutes depending on how thick the fillets are.
Transfer the fillets to a warm serving platter, mix the sauce and juices that remain in the baking dish, them spoon them over the fish. If the sauce seems too juicy, scrape it into a saucepan and boil it down.
Garnish with sprigs of cilantro and serve at once.
Serves 4.
Each serving contains approximately 250 calories; 7 g fat (1 g saturated fat); 7 g carbs; 30 g protein
Would love to hear your thoughts on this recipe if you give it a try! If you're one of those folks who claims to have no cooking skills, this recipe will definitely impress your friends and families - it virtually cooks itself.
I typically serve each piece on a bed of steam spinach with a small side of Quinoa.
Train hard; stay strong.
Peace.
Susan
A few years ago I was lucky enough to dine at Frontera Grill, the restaurant owned by Rick Bayless. Rick has received countless awards over the years and Frontera Grill won Outstanding Restaurant from the James Beard Foundation in 2007.
If you find yourself in Chicago - GO!
Campeche-Style Baked Fish Fillets
4 five to six-ounce halibut fish fillets
2 to 3 tablespoons fresh lime juice
salt
2 tablespoons roughly chopped cilantro
1 bottle (16 ounces) Frontera Habanero Salsa or Frontera Jalapeno Salsa
Cilantro sprigs to garnish
Heat the oven to 350 degrees. Place the fish fillets in a lightly oiled baking dish without crowding them. Drizzle with the lime juice and sprinkle with salt and the chopped cilantro. Spoon the salsa over the fist, cover with foil and bake until the fish just flakes when pressed firmly, 10 - 15 minutes depending on how thick the fillets are.
Transfer the fillets to a warm serving platter, mix the sauce and juices that remain in the baking dish, them spoon them over the fish. If the sauce seems too juicy, scrape it into a saucepan and boil it down.
Garnish with sprigs of cilantro and serve at once.
Serves 4.
Each serving contains approximately 250 calories; 7 g fat (1 g saturated fat); 7 g carbs; 30 g protein
Would love to hear your thoughts on this recipe if you give it a try! If you're one of those folks who claims to have no cooking skills, this recipe will definitely impress your friends and families - it virtually cooks itself.
I typically serve each piece on a bed of steam spinach with a small side of Quinoa.
Train hard; stay strong.
Peace.
Susan
Tuesday, March 17, 2009
Progress Pics ...
I wasn't planning a blog posting for today, but my friend Liz just posted her Turbulence Training progress pictures yesterday and they are truly worth a shout-out!
You can check out Liz's pics here and read about her experience with the Turbulence Training program. You can also check out other transformation pics here. These are real results, from real people ... no photo retouching. Very inspirational.
Awesome job Liz!
Train hard; stay strong.
Peace.
Susan
You can check out Liz's pics here and read about her experience with the Turbulence Training program. You can also check out other transformation pics here. These are real results, from real people ... no photo retouching. Very inspirational.
Awesome job Liz!
Train hard; stay strong.
Peace.
Susan
Monday, March 16, 2009
"No Excuse" Circuit Interval
Even though I'm supposed to be entirely off cardio this month, as I already fessed up over the weekend, I did sneak in a short incline workout on Saturday.
Well, I really messed up this morning because one of the first emails I opened was from Craig and it contained a new, tempting, torturous interval circuit he just brewed up. I've received so many emails recently from CFB* readers asking for interval training options, that I really wanted to give this a test drive to see if it was worth posting (which it obviously was!).
* Catapult Fitness Blog
I actually really liked this circuit because it can be done sans any equipment if you jog as your warm-up/cool-down, making it yet another "no excuse" workout!
Train hard; stay strong.
Peace.
Susan
Well, I really messed up this morning because one of the first emails I opened was from Craig and it contained a new, tempting, torturous interval circuit he just brewed up. I've received so many emails recently from CFB* readers asking for interval training options, that I really wanted to give this a test drive to see if it was worth posting (which it obviously was!).
* Catapult Fitness Blog
I actually really liked this circuit because it can be done sans any equipment if you jog as your warm-up/cool-down, making it yet another "no excuse" workout!
- Warm-up - 5 minutes at a moderate pace
- Interval #1 (60 seconds at 8/10 intensity level) [note: I used a jump rope - if you don't have a rope, fake it]
- Without rest, do 5 Spiderman Pushups per side
- Rest 1 minute before moving to Interval #2
- Interval #2 (45 seconds at 8/10 intensity level)
- Without rest, do 10 Mountain Climbers per side
- Rest 1 minute before moving to Interval #3
- Interval #3 (60 seconds at 8/10 intensity level)
- Without rest, do 5 Bird Dogs per side - brace your abs!
- Rest 1 minute before repeating Intervals #1 - #3 one more time each
- Cool-down for 5 minutes
Train hard; stay strong.
Peace.
Susan
Saturday, March 14, 2009
TT Mass At Home Workout Update
Well, I'm finishing up week 1 of the Turbulence Training Dumbbell Mass At Home workout and I already cheated.I couldn't stop myself this morning from a cardio workout - I was having withdrawals and quite honestly, needed to burn off some of the stress I'm having over yesterday's hair coloring treatment (guys, I know you can't relate, but I KNOW many of you gals can!).
Instead of running intervals (Craig has out-right said no interval training for the next 30-days), I did a nice, easy (Level 2) workout on the incline trainer. Just enough to break a sweat and get some blood into my legs which have been struggling with a bad case of DOMS since Wednesday's leg workout.
The workout itself is 3 days/week:
Monday - Upper body
Wednesday - Lower body + abs
Friday - Total body
I went fairly light on the weights last week as I wanted to get a good feel for each exercise (as always, form over weight!). I'll definitely be lifting heavier this upcoming week.
If you're currently following a Turbulence Training workout, let me know which one you're using, how you like it and your results to date. There are so many TT exercises to choose from and I'm always interested in seeing what's working for others.
Train hard; stay strong.
Peace.
Susan
Friday, March 13, 2009
And The Winners Are ...
A BIG thanks to all who participated in the Exercise Anywhere sweepstakes! I loved all of your comments and it would be entirely impossible for me to have selected just three winners from amongst you.
This is why I leave it up to a random number generator to decide who wins:
So, for this sweepstakes the winners are:
Please send an email to AskTheTrainer@CatapultFitnessBlog.com along with your full name and mailing address. Use Exercise Anywhere Sweeps as the Subject Line for the email. I'll forward that information along to the folks at NURU, LLC and they will get your cards over to you.
There will be another sweepstakes in the not too distant future, so stay tuned!
ALSO, for anyone reading this, if you have any specific questions pertaining to exercise and nutrition that you would like answered, feel free to email them to AskTheTrainer@CatapultFitnessBlog.com
Train hard; stay strong.
Peace.
Susan
This is why I leave it up to a random number generator to decide who wins:
So, for this sweepstakes the winners are:
- Nadine
- Nicole
- Diane
Please send an email to AskTheTrainer@CatapultFitnessBlog.com along with your full name and mailing address. Use Exercise Anywhere Sweeps as the Subject Line for the email. I'll forward that information along to the folks at NURU, LLC and they will get your cards over to you.
There will be another sweepstakes in the not too distant future, so stay tuned!
ALSO, for anyone reading this, if you have any specific questions pertaining to exercise and nutrition that you would like answered, feel free to email them to AskTheTrainer@CatapultFitnessBlog.com
Train hard; stay strong.
Peace.
Susan
Thursday, March 12, 2009
The Leanest Protein Picks
As a follow-up to this weeks posting Fish Is Good; Mercury Is Bad, today's focus is on quality sources of lean protein.
While the amount of dietary protein consumed differs person to person, ideally everyone should try to incorporate a source of lean protein in to every feeding opportunity (along with 1 - 2 servings of vegetables!).
First things first. Let's actually define the term "lean protein" so we're all on the same page. According to the National Institutes of Health:
With that out of the way, here is a list of top protein sources that you should be including in your diet:
Very Lean Protein
1 oz Turkey breast or chicken breast, skin removed
1 oz Fish fillet (flounder, sole, scrod, cod, et al)
1 oz Shellfish (clams, lobster, scallop, shrimp)
1 oz Cottage cheese, non fat or low fat
2 each Egg whites
1 oz Fat free cheeses
1/2 cup Beans - cooked (black beans, kidney, chick peas, lentils)
Lean Protein
1 oz Chicken or turkey - dark meat, skin removed
1 oz Salmon, herring
1 oz Lean beef (flank steak, London broil, tenderloin, roast beef)*
1 oz Veal, roast or lean chop*
1 oz Pork, tenderloin or fresh ham*
1 oz Low fat cheese (3 grams or less of fat per ounce)
1/4 cup 4.5% cottage cheese
* Limit to 1-2 times per week
In regards to protein supplementation, while I'm a fan of a post-workout protein shake, I feel it is extremely important to focus on obtaining the majority of macronutrients from whole foods.
While it may seem like a simple solution to toss back a few shakes each day, you'll be missing out on a whole bunch of vitamins and minerals, so try to limit supplementation to no more than 2 shakes/daily.
Train hard; stay strong.
Peace.
Susan
While the amount of dietary protein consumed differs person to person, ideally everyone should try to incorporate a source of lean protein in to every feeding opportunity (along with 1 - 2 servings of vegetables!).
First things first. Let's actually define the term "lean protein" so we're all on the same page. According to the National Institutes of Health:
Lean protein choices have 55 calories and 2 - 3 grams of fat per serving
Very lean protein choices have 35 calories and 1 gram of fat per serving
With that out of the way, here is a list of top protein sources that you should be including in your diet:
Very Lean Protein
1 oz Turkey breast or chicken breast, skin removed
1 oz Fish fillet (flounder, sole, scrod, cod, et al)
1 oz Shellfish (clams, lobster, scallop, shrimp)
1 oz Cottage cheese, non fat or low fat
2 each Egg whites
1 oz Fat free cheeses
1/2 cup Beans - cooked (black beans, kidney, chick peas, lentils)
Lean Protein
1 oz Chicken or turkey - dark meat, skin removed
1 oz Salmon, herring
1 oz Lean beef (flank steak, London broil, tenderloin, roast beef)*
1 oz Veal, roast or lean chop*
1 oz Pork, tenderloin or fresh ham*
1 oz Low fat cheese (3 grams or less of fat per ounce)
1/4 cup 4.5% cottage cheese
* Limit to 1-2 times per week
In regards to protein supplementation, while I'm a fan of a post-workout protein shake, I feel it is extremely important to focus on obtaining the majority of macronutrients from whole foods.
While it may seem like a simple solution to toss back a few shakes each day, you'll be missing out on a whole bunch of vitamins and minerals, so try to limit supplementation to no more than 2 shakes/daily.
Train hard; stay strong.
Peace.
Susan
Sunday, March 8, 2009
Exercise Anywhere Review and Sweepstakes
A few weeks ago NURU, LLC reached out to me asking if I would review their Exercise Anywhere fitness cards. The timing was uncanny as I had just watched an episode of The Biggest Loser where all except two teams were locked out of the gym for a week.
The teams that didn't have gym access were literally forced to exercise anywhere - on the beach, in the backyard, and in the living room. You know what? The team that "lost" in that episode was one of the two teams that had access to the gym. It just goes to show that you can exercise anywhere effectively, if you have the right know-how!
The Fitness Anywhere Flash Cards
My initial impression upon receiving the package was that the cards could have been a little larger, and a storage box would have been nice. Nothing major and just me being my picky self.
On closer inspection I found that there were a total of 30 cards and that the cards were tagged by category:
I found most of the exercises easy to follow based on the instructions provided. Many of the exercises should be staples within everyone's workout routine, but there were a few exercises involving using a towel that were entirely new to me.
The cards themselves are made of a laminated, lightweight paper and seem fairly sturdy. It would have been nice if the cards were color coded to make it easier to identify target muscle groups, but if you use the key ring which is provided (to keep the cards together), it's pretty simple to find what you're looking for.
Each section starts with a description of the target muscle group, lists the various exercises, and then provides an explanation and a graphic of the exercise being performed. Here's an example from the Back section:
My Two Cents
While I may have chosen to categorize some of the exercises differently (bird dogs and planks are listed as lower back exercises rather than core exercises), overall the exercise selection is pretty good.
If you are a hard-core strength training enthusiast, you likely won't garner much value from the Exercise Anywhere cards. However, these cards are a nice addition for anyone first getting started with a strength training program, a student who is looking to exercise in their dorm room, or anyone who travels and is looking for hotel room workout ideas.
What I really like about the Exercise Anywhere cards is that they drive home the point that there are plenty of exercises that you can do sans equipment. Not being able to afford a gym membership or the fact that you may be on the road a good deal of time is simply not valid excuses for not exercising.
If those are your excuses, at a cost of $9.95 (free shipping at the time of this posting), these cards are well worth the investment.
Catapult Fitness Blog's Exercise Anywhere Sweepstakes
THREE (3) Catapult Fitness Blog readers will be the lucky recipients of a deck of Exercise Anywhere cards, absolutely free! To be entered in the sweepstakes simply post a comment telling me why you would like to receive a deck of Exercise Anywhere cards*.
This contest is open from Monday, March 9, 2009 through 11:59 pm ET, Thursday, March 12, 2009. Winners will be announced on Friday, March 13, 2009 so keep an eye out for your name in Friday's blog posting!
* U.S. and Canadian residents, age 18+ are eligible for this sweepstakes.
Train hard; stay strong and remember, no excuses!
Peace.
Susan
The teams that didn't have gym access were literally forced to exercise anywhere - on the beach, in the backyard, and in the living room. You know what? The team that "lost" in that episode was one of the two teams that had access to the gym. It just goes to show that you can exercise anywhere effectively, if you have the right know-how!
The Fitness Anywhere Flash Cards
My initial impression upon receiving the package was that the cards could have been a little larger, and a storage box would have been nice. Nothing major and just me being my picky self.
On closer inspection I found that there were a total of 30 cards and that the cards were tagged by category:
- Basics (general information including a sample workout and glossary)
- Chest (4 exercises)
- Back (5 exercises)
- Lower Body (5 exercises)
- Shoulders (4 exercises)
- Arms (5 exercises)
- Abs (4 exercises)
- Cardio Lab (information on interval training and a recommended routine)
I found most of the exercises easy to follow based on the instructions provided. Many of the exercises should be staples within everyone's workout routine, but there were a few exercises involving using a towel that were entirely new to me.
The cards themselves are made of a laminated, lightweight paper and seem fairly sturdy. It would have been nice if the cards were color coded to make it easier to identify target muscle groups, but if you use the key ring which is provided (to keep the cards together), it's pretty simple to find what you're looking for.
Each section starts with a description of the target muscle group, lists the various exercises, and then provides an explanation and a graphic of the exercise being performed. Here's an example from the Back section:
My Two Cents
While I may have chosen to categorize some of the exercises differently (bird dogs and planks are listed as lower back exercises rather than core exercises), overall the exercise selection is pretty good.
If you are a hard-core strength training enthusiast, you likely won't garner much value from the Exercise Anywhere cards. However, these cards are a nice addition for anyone first getting started with a strength training program, a student who is looking to exercise in their dorm room, or anyone who travels and is looking for hotel room workout ideas.
What I really like about the Exercise Anywhere cards is that they drive home the point that there are plenty of exercises that you can do sans equipment. Not being able to afford a gym membership or the fact that you may be on the road a good deal of time is simply not valid excuses for not exercising.
If those are your excuses, at a cost of $9.95 (free shipping at the time of this posting), these cards are well worth the investment.
Catapult Fitness Blog's Exercise Anywhere Sweepstakes
THREE (3) Catapult Fitness Blog readers will be the lucky recipients of a deck of Exercise Anywhere cards, absolutely free! To be entered in the sweepstakes simply post a comment telling me why you would like to receive a deck of Exercise Anywhere cards*.
This contest is open from Monday, March 9, 2009 through 11:59 pm ET, Thursday, March 12, 2009. Winners will be announced on Friday, March 13, 2009 so keep an eye out for your name in Friday's blog posting!
* U.S. and Canadian residents, age 18+ are eligible for this sweepstakes.
Train hard; stay strong and remember, no excuses!
Peace.
Susan
Saturday, March 7, 2009
On Your Mark, Get Set ....
2
comments
Labels: Craig Ballantyne, Fat Loss Workout, Fat Loss Workouts, Muscle Building Workout, Muscle Building Workouts, Turbulence Training
Labels: Craig Ballantyne, Fat Loss Workout, Fat Loss Workouts, Muscle Building Workout, Muscle Building Workouts, Turbulence Training
I just finished reviewing the TT DB Mass at Home workout in preparation for Monday. My plan is to use this program over the next 30-days and then switch to a cutting program such as Gain Muscle, Lose Fat or TT 2K9 in April.
While I'm excited about getting started on a muscle building program, it will be extremely odd to take an entire month off from intervals and cardio. Mentally that is going to be tough, but the time is definitely right to give this a try as I'm hoping it's the boost I'll need to be able to complete 3-consecutive pull-ups (to be perfectly honest, I still cannot complete 1 un-assisted pull-up).
I was asked by two readers this week how they should go about selecting the right Turbulence Training workout for them. Craig being the expert, I thought I'd have him address this question directly:
The Best Turbulence Training Program For You
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
Just a reminder that all of Craig's Turbulence Training programs are now available individually for $9.95 each. You can find a complete listing of all 35+ programs here.
If you are interested in writing a review on a specific Turbulence Training program for publication on Catapult Fitness Blog, shoot me an email at AskTheTrainer@CatapultFitnessBlog.com !
Train hard; stay strong.
Peace.
Susan
While I'm excited about getting started on a muscle building program, it will be extremely odd to take an entire month off from intervals and cardio. Mentally that is going to be tough, but the time is definitely right to give this a try as I'm hoping it's the boost I'll need to be able to complete 3-consecutive pull-ups (to be perfectly honest, I still cannot complete 1 un-assisted pull-up).
I was asked by two readers this week how they should go about selecting the right Turbulence Training workout for them. Craig being the expert, I thought I'd have him address this question directly:
The Best Turbulence Training Program For You
Beginners will lose a lot of fat with Turbulence Training if they start the programs in the right order. Here's how...
Q: Which program should I start with if I am a total beginner?
Answer:
Total beginners should start with the Introductory Program in the main Turbulence Training for Fat Loss manual or the Preparation Phase in the 6-Month Bodyweight Manual.
Q: Which program should I start with if I am experienced but haven't worked out for a while?
Answer:
Please start with the Intermediate Workout from the main Turbulence Training for Fat Loss program or the Preparation Phase in the 6-Month Bodyweight Manual.
Please note: If you start with the Intermediate Workout, do only ONE SET per exercise in each workout in the first week.
Q: Which program should I start with if I am an advanced exerciser?
Answer:
This depends on your goals.
You can use the Workout of the Month if it suits your goals. But here are more specific recommendations...
For fat loss, I suggest you start with the "Original Turbulence Training Workout" from the main Turbulence Training for Fat Loss manual. Work your way through each following workout in the manual.
Upon completion of this manual, you can move to any workout you desire.
For muscle building, you can use the April 2007 "At Home Dumbell Muscle Building Program", or the Turbulence Training for Mass or Turbulence Training for Muscle (September 2006) programs.
For bodyweight training, I suggest you start with at least 1 week in Phase 1 of the 6-Month Bodyweight Manual, and then you can jump to Phase 2 if you find that too easy.
Q: I don't understand the format of the Turbulence Training workouts. Can you explain how I do the supersets?
Answer:
Here's how a full Turbulence Training workout looks like...In this example, each superset is done be done (3x8), meaning 3 times through and 8 repetitions per set.
Start with a bodyweight warmup and then move onto the supersets.
1A) 8 reps
No rest.
1B) 8 reps
Rest 1 Minute.
1A) 8 reps
No rest.
1B) 8 reps
Rest 1 Minute.
1A) 8 reps
No rest.
1B) 8 reps
Rest 1-2 Minutes and go to Superset 2.
2A) 8 reps
No rest.
2B) 8 reps
Rest 1 Minute.
2A) 8 reps
No rest.
2B) 8 reps
Rest 1 Minute.
2A) 8 reps
No rest.
2B) 8 reps
Rest 1-2 Minutes and go onto superset 3 if applicable.
After doing the same as above for Superset 3, then rest as necessary and move onto Intervals - starting with the warmup.
After cooldown for intervals, finish with static stretching for tight muscle groups.
Done.
Q: What does tempo mean? What does the 2-0-1 beside an exercise mean?
Answer:
The first number refers to the lowering phase of the exercise, then the next number refers to a pause (if there is any), and the third number refers to the lifting phase of the exercise.
For example, in a pushup done at 2-0-1, you would take 2 seconds to lower your body, no pause, and then one second to lift yourself back up.
If it said 2-1-2, you would take 2 seconds to lower, pause for 1 second, and then 2 seconds to slowly lift yourself back up.
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
Just a reminder that all of Craig's Turbulence Training programs are now available individually for $9.95 each. You can find a complete listing of all 35+ programs here.
If you are interested in writing a review on a specific Turbulence Training program for publication on Catapult Fitness Blog, shoot me an email at AskTheTrainer@CatapultFitnessBlog.com !
Train hard; stay strong.
Peace.
Susan
Friday, March 6, 2009
Catapult Fitness Blog V.2.0
Welcome to the new (and hopefully improved) Catapult Fitness Blog!
Back in April 2008 I knew absolutely nothing about how to set up a blog. I simply wanted a place to voice my opinions about all things health, fitness and nutrition related.
A friend, knowing my complete lack of technical savvy, pointed me in the direction of Blogger. Hands down, if you are looking to launch a blog, Blogger is as simple as it gets. The truth is, I never expected anyone other than family and friends to even see this blog, so I didn't feel the need for anything flashy.
Now, almost a year later, Catapult Fitness Blog has 199 Newsletter subscribers, 98 RSS subscribers, and on average 139 unique visitors per day. I would like to sincerely thank each and every one of you for taking an interest in my ramblings!
While I still get a thrill each and every day that I hit "post", this blog is no longer simply about getting to see my opinions in print. I know from the emails that I receive that this blog has made a difference in more than a handful of lives. It has motivated some to start an exercise program for the first time, and it has provided the tools to enable others to lose a significant amount of weight which ultimately will lead to a longer, healthier life.
This blog is really for you the reader.
As such, if something is not working correctly, let me know! I only have 1-week of HTML under my belt, so you may indeed find some glitches along the way.
And hey, if you hate the color scheme, I'm open to suggestions! I'm a little wishy-washy on using brown for the post headers, but am waiting to see if it grows on me. What do you think?
Most importantly, please keep sharing your success stories. I cannot fully tell you how much they mean to me. If you're feeling brave, leave a comment so others can join in on the discussion!
To kick off Catapult Fitness Blog V.2.0 there will be a product review and sweepstakes this coming Monday, so I hope we'll have lot's of entries as there will be three prizes awarded at random*
* The sweepstakes is being sponsored by the product manufacturer and only individuals in the US and Canada will be eligible.
Train hard; stay strong.
Peace.
Susan
Back in April 2008 I knew absolutely nothing about how to set up a blog. I simply wanted a place to voice my opinions about all things health, fitness and nutrition related.
A friend, knowing my complete lack of technical savvy, pointed me in the direction of Blogger. Hands down, if you are looking to launch a blog, Blogger is as simple as it gets. The truth is, I never expected anyone other than family and friends to even see this blog, so I didn't feel the need for anything flashy.
Now, almost a year later, Catapult Fitness Blog has 199 Newsletter subscribers, 98 RSS subscribers, and on average 139 unique visitors per day. I would like to sincerely thank each and every one of you for taking an interest in my ramblings!
While I still get a thrill each and every day that I hit "post", this blog is no longer simply about getting to see my opinions in print. I know from the emails that I receive that this blog has made a difference in more than a handful of lives. It has motivated some to start an exercise program for the first time, and it has provided the tools to enable others to lose a significant amount of weight which ultimately will lead to a longer, healthier life.
This blog is really for you the reader.
As such, if something is not working correctly, let me know! I only have 1-week of HTML under my belt, so you may indeed find some glitches along the way.
And hey, if you hate the color scheme, I'm open to suggestions! I'm a little wishy-washy on using brown for the post headers, but am waiting to see if it grows on me. What do you think?
Most importantly, please keep sharing your success stories. I cannot fully tell you how much they mean to me. If you're feeling brave, leave a comment so others can join in on the discussion!
To kick off Catapult Fitness Blog V.2.0 there will be a product review and sweepstakes this coming Monday, so I hope we'll have lot's of entries as there will be three prizes awarded at random*
* The sweepstakes is being sponsored by the product manufacturer and only individuals in the US and Canada will be eligible.
Train hard; stay strong.
Peace.
Susan
Wednesday, March 4, 2009
Fat Loss Workouts In Time For Summer
4
comments
Labels: Craig Ballantyne, Fat Loss, Fat Loss Workout, Fat Loss Workouts, Muscle Building Workout, Muscle Building Workouts, Turbulence Training
Labels: Craig Ballantyne, Fat Loss, Fat Loss Workout, Fat Loss Workouts, Muscle Building Workout, Muscle Building Workouts, Turbulence Training
So, I'm really impressed more and more by Craig Ballantyne. Craig just released all of his Turbulence Training Fat Loss Workouts for $9.95 apiece.
As others have been increasing their prices to help offset losses in these tough economic times, Craig has gone in the opposite direction and is giving folks the opportunity to test drive his workouts at an incredibly fair price.
In total there are 29 TT workouts dedicated to Fat Loss. My personal favorites are:
Craig has 7 Muscle Building Workouts that are also available for $9.95 apiece. I can't make recommendations at this point, but next week I'll be start the TT DB Mass at Home Workout and posting my progress here on the blog. Stay tuned.
If you want to see a complete list of all the 35+ Turbulence Training workouts available for $9.95 apiece, you can check them out here. Each of these programs contains at least 4-weeks of workouts. If you have questions about any of the programs that you would like answered before making a purchase, just post a comment and I promise to respond.
Likewise, if you're currently using Turbulence Training, I would LOVE to hear your feedback on which programs you have used, and which programs are your favorites! Please post a comment as this feedback is invaluable to other Catapult Fitness Blog readers!!
I'll close this posting with a reminder. Repeating the same workout week after week will slow your results and potentially lead to hitting a plateau. To keep progressing, it's imperative to constantly change variables in your workout including exercise selection, exercise order, weight, reps and sets.
If you've been doing the same routine now for more than 4-weeks, consider making a change.
Train hard; stay strong.
Peace.
Susan
As others have been increasing their prices to help offset losses in these tough economic times, Craig has gone in the opposite direction and is giving folks the opportunity to test drive his workouts at an incredibly fair price.
In total there are 29 TT workouts dedicated to Fat Loss. My personal favorites are:
- Turbulence Training DB-BW Fusion Fat Loss 8-Week Workout Program
- TT Bodyweight 1000
- TT Buff Dudes - Hot Chicks - not crazy about the name, but the timed bodyweight intervals are sick!
Craig has 7 Muscle Building Workouts that are also available for $9.95 apiece. I can't make recommendations at this point, but next week I'll be start the TT DB Mass at Home Workout and posting my progress here on the blog. Stay tuned.
If you want to see a complete list of all the 35+ Turbulence Training workouts available for $9.95 apiece, you can check them out here. Each of these programs contains at least 4-weeks of workouts. If you have questions about any of the programs that you would like answered before making a purchase, just post a comment and I promise to respond.
Likewise, if you're currently using Turbulence Training, I would LOVE to hear your feedback on which programs you have used, and which programs are your favorites! Please post a comment as this feedback is invaluable to other Catapult Fitness Blog readers!!
I'll close this posting with a reminder. Repeating the same workout week after week will slow your results and potentially lead to hitting a plateau. To keep progressing, it's imperative to constantly change variables in your workout including exercise selection, exercise order, weight, reps and sets.
If you've been doing the same routine now for more than 4-weeks, consider making a change.
Train hard; stay strong.
Peace.
Susan
Tuesday, March 3, 2009
Gourmet Nutrition Recipe Bonanza
I know that many of you have been enjoying the Gourmet Nutrition recipes that were posted throughout February, courtesy of Dr. John Berardi and the Precision Nutrition team.JB has put together a nifty 8-recipe Gourmet Nutrition sampler that will give you a good "taste" of the recipe selection available in the 288-page softcover (not an eBook) Gourmet Nutrition cookbook.
You can find out more about Gourmet Nutrition and down load the 8-recipe Gourmet Nutrition PDF here.
Give these a try and please post feedback. I made the Texas Thin Crust Pizza this past weekend, substituting ground bison for ground beef. It was delicious!
Train hard; stay strong; eat healthy!
Peace.
Susan
Monday, March 2, 2009
TT March Madness
Craig wasn't kidding when he named the March workout of the month "March Madness". This part body weight/part kettlebell workout really is madness, consisting of 3 distinct sessions:
If that doesn't seem like enough, I should mention that following Workout A, Craig has thrown in a pre-fatigue ab circuit PLUS body weight interval training.
Pre-Fatigue Ab Circuit
1) Plank – 45 seconds
2) Stability Ball Jackknife – 15 reps (2-0-1)
3) Side Plank – 30 seconds per side
4) X-Body Stability Ball Mountain Climber (Feet on Ball) – 8 reps per side (1-0-1)
Rest 1 minute and repeat up to two more times (but only one more time in week 1).
The Turbulence Training March Madness workout is a 4-week program that is to be performed 3x per week.
What I particularly like about this program is the body weight intervals, which are a nice change from the treadmill and exercise bike, and can be performed absolutely anywhere, without any equipment.
You can pick up a copy of the TT March Madness program for $9.95 HERE. The program includes:
Looking for more Kettlebell workouts? Check out the August 2007 TT KB-DB-BW Fusion program.
Train hard; stay strong.
Peace.
Susan
- Workout A - a body weight power circuit
- Workout B - a kettlebell + body weight circuit
- Workout C - a kettlebell strength circuit
If that doesn't seem like enough, I should mention that following Workout A, Craig has thrown in a pre-fatigue ab circuit PLUS body weight interval training.
Pre-Fatigue Ab Circuit
1) Plank – 45 seconds
2) Stability Ball Jackknife – 15 reps (2-0-1)
3) Side Plank – 30 seconds per side
4) X-Body Stability Ball Mountain Climber (Feet on Ball) – 8 reps per side (1-0-1)
Rest 1 minute and repeat up to two more times (but only one more time in week 1).
The Turbulence Training March Madness workout is a 4-week program that is to be performed 3x per week.
What I particularly like about this program is the body weight intervals, which are a nice change from the treadmill and exercise bike, and can be performed absolutely anywhere, without any equipment.
You can pick up a copy of the TT March Madness program for $9.95 HERE. The program includes:
- The Power Circuit
- The Turbulence Training Pre-Fatigue Ab Circuit
- The 5-Minute Body weight Interval Training Sessions
- The Kettlebell - Body weight 10x20 Circuit
- The Turbulence Training Dumbbell - Body weight Strength Circuit
- The Turbulence Training Body weight Interval Program
Looking for more Kettlebell workouts? Check out the August 2007 TT KB-DB-BW Fusion program.
Train hard; stay strong.
Peace.
Susan
Sunday, March 1, 2009
Abs Are Made In The Kitchen
As a follow-up to Thursday's 6 Minute Abs posting, Catapult Fitness Blog reader Liv asked for a more detailed explanation on my comment, "abs are made in the kitchen". It is a topic that is definitely worth further exploration!
The good news is, we all have a set of 6-pack abs. The not so good news is that some of us have more fat covering them than others. And that's what it all boils down to ...
Lowering body fat.
In general, you body fat percentage needs to be below 10% for a man and 14% for a woman to begin to see your 6-pack. Combine this with the fact that you cannot out-train a bad diet, and it becomes clear that what you eat is going to be the primary factor in getting your core summer-ready.
CatapultFitnessBlog's Top 5 Nutrition Rules for Washboard Abs:
1. Think fiber, not carbs. Foods high in fiber normalize blood sugar levels and keep you feeling full longer. Some of the best sources for dietary fiber include
2. Limit complex carbohydrates to your post-workout meal. It's perfectly fine to consume complex carbohydrates such as sweet potatoes, sprouted grain bread and whole wheat grains. However, only eat these foods after you've "earned" them, which means that they should be limited to your post-workout meals. Your body will use these carbohydrates to replenish your depleted muscle energy stores and to enhance recovery.
3. Eat Real Food. According to George Mateljan, author of The World's Healthiest Foods, un-processed, whole foods contain a combination of nutrients that synergistically produce a much more powerful effect on health than any one nutrient alone.
Mateljan goes on to reference a study by Cornell Food Scientist, Rui Jai Liu, who found that while one medium size apple contains only about 6 mg of vitamin C, it has enough other antioxidants - such as quercetin, procyanidins, catechins and epicatechins - to produce as much antioxidant activity as 1500 mg of vitamin C alone.
4. Water. Besides the obvious fact that staying hydrated will help you feel satiated, water actually helps the body metabolize stored fat by keeping our kidney's functioning properly. Drinking water is also the best treatment for fluid retention (as is monitoring sodium intake, which should be kept below 2000 mg/day).
5. Be Prepared. Ok, granted, this isn't really a "nutrition" rule per se, but it's extremely important.
Look, we're an on-the-go society which is why fast food chains are so popular to begin with. However, if you're looking for that 6-pack, you're going to have to find alternatives to even the "healthy", sodium laden food choices found in those fast food chains. With a little planning, this isn't all that difficult.
Keep healthy snacks on hand such as
A little prep work goes a long way.
So, what did I miss? I would love to hear your nutrition tips for getting washboard abs. While we're in the midst of a blizzard here in New York today, summer really is right around the corner.
Train hard; stay strong.
Peace.
Susan
The good news is, we all have a set of 6-pack abs. The not so good news is that some of us have more fat covering them than others. And that's what it all boils down to ...
Lowering body fat.
In general, you body fat percentage needs to be below 10% for a man and 14% for a woman to begin to see your 6-pack. Combine this with the fact that you cannot out-train a bad diet, and it becomes clear that what you eat is going to be the primary factor in getting your core summer-ready.
CatapultFitnessBlog's Top 5 Nutrition Rules for Washboard Abs:
1. Think fiber, not carbs. Foods high in fiber normalize blood sugar levels and keep you feeling full longer. Some of the best sources for dietary fiber include
- Raspberries
- Cauliflower
- Collard greens
- Broccoli
- Swiss chard
- Spinach
- Celery
- Cabbage
- Grapefruit
- Green beans
2. Limit complex carbohydrates to your post-workout meal. It's perfectly fine to consume complex carbohydrates such as sweet potatoes, sprouted grain bread and whole wheat grains. However, only eat these foods after you've "earned" them, which means that they should be limited to your post-workout meals. Your body will use these carbohydrates to replenish your depleted muscle energy stores and to enhance recovery.
3. Eat Real Food. According to George Mateljan, author of The World's Healthiest Foods, un-processed, whole foods contain a combination of nutrients that synergistically produce a much more powerful effect on health than any one nutrient alone.
Mateljan goes on to reference a study by Cornell Food Scientist, Rui Jai Liu, who found that while one medium size apple contains only about 6 mg of vitamin C, it has enough other antioxidants - such as quercetin, procyanidins, catechins and epicatechins - to produce as much antioxidant activity as 1500 mg of vitamin C alone.
4. Water. Besides the obvious fact that staying hydrated will help you feel satiated, water actually helps the body metabolize stored fat by keeping our kidney's functioning properly. Drinking water is also the best treatment for fluid retention (as is monitoring sodium intake, which should be kept below 2000 mg/day).
5. Be Prepared. Ok, granted, this isn't really a "nutrition" rule per se, but it's extremely important.
Look, we're an on-the-go society which is why fast food chains are so popular to begin with. However, if you're looking for that 6-pack, you're going to have to find alternatives to even the "healthy", sodium laden food choices found in those fast food chains. With a little planning, this isn't all that difficult.
Keep healthy snacks on hand such as
- snack size, low fat cottage cheese
- fresh fruit
- nuts and seeds
- string cheese
- pre-cut vegetables
- hummus
A little prep work goes a long way.
So, what did I miss? I would love to hear your nutrition tips for getting washboard abs. While we're in the midst of a blizzard here in New York today, summer really is right around the corner.
Train hard; stay strong.
Peace.
Susan
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