Utilizing proper recovery will ensure appropriate development, strength, results and help you avoid injury. Check out this article to learn more http://www.unm.edu/~lkravitz/
Tuesday, October 2, 2012
Recovery... Key part of fitness
In every fitness session or workout, recovery is a key part of your training. It is vital to know what proper recovery entails, the types of recovery, physiology of recovery, and questions to ask if you have any concerns.
Utilizing proper recovery will ensure appropriate development, strength, results and help you avoid injury. Check out this article to learn more http://www.unm.edu/~lkravitz/
Utilizing proper recovery will ensure appropriate development, strength, results and help you avoid injury. Check out this article to learn more http://www.unm.edu/~lkravitz/
Sunday, February 26, 2012
Recommit to Resolutions
March is fast approaching, and so are the summer months. Now is a great time to reevaluate New Year's resolutions and if needed recommit to those goals. Here are some ideas to help in the journey to a happier, and healthier life:
1) Write down your goals, and keep them in a visible location where you can review them often
2) Review your past goals, modify them if necessary, and organize them into two distinct groups:
A) Short-term goals
B) Long-term goals
3) Set at least 1-2 goals for the different aspects of life
A) Spiritual/Emotional goals for growth/development for a happy state of being
B) Physical/Fitness goals for better physical and overall health
C) Mental/Psychological/ Brain fitness goals for a sound & focused mind
D) Other goals
4) Keep a daily journal
5) Plan daily & weekly to achieve your goals
6) Work diligently to achieve your goals--if there is no sacrifice there can be no victory
7) Have fun and enjoy family time
Each of the ideas above is interrelated to the others in some way, and will help you achieve your goals. At times it can be difficult to maintain the necessary balance in life needed to accomplish resolutions or goals. Let me suggest a possible agenda for a typical weekday if you needed to be to work by 8:00 am (times can be adjusted to individual needs and agenda) that could be an outline for your week:
6:00- 7:15am--> Wake up, warm-up for physical exercise, & follow exercise routine (i.e. Cardio run, weightlifting, yoga, cycling class, plyometrics, circuit training, etc.), cool-down. After cool-down you can revitalize your body with a Reliv protein shake (Use Reliv Classic, Provantage, & Innergize mixed with low-fat milk or yogurt)
7:15- 7:35 am--> Shower, get ready for work/school, eat a healthy/nutritious breakfast (good mix of protein & carbs--> one morning make scrambled egg whites with veggies, and salsa with a low-fat yogurt & a bowl of Oatmeal)
7:35am - 7:55am--> Travel to work, & clock-in
7:55am- 12:00pm--> Work (Make sure if you have a desk job to stand up every hour or two to stretch & walk around the office to get a drink of water or just to get your blood flowing)
12:00- 12:55pm --> Lunch break-You can mix things up & add in a short 5-10 minute stair workout with a circuit of ab exercises, pushups, & squats...Then consume a healthy lunch, like a homemade garden salad with dark green romaine lettuce, carrots, green peppers, tomatoes, cucumbers, onions, a sprinkle of shredded cheddar cheese with a low-fat salad dressing for starters. Next for the main meal you can try one of two items:
First option: Homemade Vegetarian Whole Wheat Pizza!
Second option: Tasty Homemade Whole Wheat Pasta with homemade sauce!
Finish lunch off with a fruit of your liking (banana, apple, mango, pineapple, etc.)
12:55pm- 5:00pm--> Finish up work (Remember to get up and stretch every hour or two to maintain a healthy blood flow, and give your brain & eyes a break)
5:00pm- 6:00pm --> Clock out from work, head home, warm-up & get ready for a circuit of the Tabata workout or do a 20 minute military style workout, then cool down. After cool-down you can refuel with a Reliv protein shake (Use Reliv Classic, Provantage, & Innergize mixed with low-fat milk or yogurt). Then wash up before dinner.
6:00pm- 7:00pm--> Dinner time! You can treat yourself to a Homemade Cafe Rio Salad! Also a mix in a little side dish of green beans & maybe a fruit dessert!
7:00pm- 9:00pm--> Enjoy family time, have fun, study, work on a project/hobby, or just relax
9:00pm - 9:45pm--> Time to wind down from a long day with some light stretching, planning, meditation, prayer, journal writing and scripture study
9:45pm- 9:55pm --> Bedtime prep (Shower, wash face, floss & brush teeth, use mouth wash, etc.)
10:00pm- Lights out, dream time
Well, this is just an example of something that can be done to help any of us recommit to our resolutions and goals! Best of luck in your endeavors!
1) Write down your goals, and keep them in a visible location where you can review them often
2) Review your past goals, modify them if necessary, and organize them into two distinct groups:
A) Short-term goals
B) Long-term goals
3) Set at least 1-2 goals for the different aspects of life
A) Spiritual/Emotional goals for growth/development for a happy state of being
B) Physical/Fitness goals for better physical and overall health
C) Mental/Psychological/ Brain fitness goals for a sound & focused mind
D) Other goals
4) Keep a daily journal
5) Plan daily & weekly to achieve your goals
6) Work diligently to achieve your goals--if there is no sacrifice there can be no victory
7) Have fun and enjoy family time
Each of the ideas above is interrelated to the others in some way, and will help you achieve your goals. At times it can be difficult to maintain the necessary balance in life needed to accomplish resolutions or goals. Let me suggest a possible agenda for a typical weekday if you needed to be to work by 8:00 am (times can be adjusted to individual needs and agenda) that could be an outline for your week:
6:00- 7:15am--> Wake up, warm-up for physical exercise, & follow exercise routine (i.e. Cardio run, weightlifting, yoga, cycling class, plyometrics, circuit training, etc.), cool-down. After cool-down you can revitalize your body with a Reliv protein shake (Use Reliv Classic, Provantage, & Innergize mixed with low-fat milk or yogurt)
7:15- 7:35 am--> Shower, get ready for work/school, eat a healthy/nutritious breakfast (good mix of protein & carbs--> one morning make scrambled egg whites with veggies, and salsa with a low-fat yogurt & a bowl of Oatmeal)
7:35am - 7:55am--> Travel to work, & clock-in
7:55am- 12:00pm--> Work (Make sure if you have a desk job to stand up every hour or two to stretch & walk around the office to get a drink of water or just to get your blood flowing)
12:00- 12:55pm --> Lunch break-You can mix things up & add in a short 5-10 minute stair workout with a circuit of ab exercises, pushups, & squats...Then consume a healthy lunch, like a homemade garden salad with dark green romaine lettuce, carrots, green peppers, tomatoes, cucumbers, onions, a sprinkle of shredded cheddar cheese with a low-fat salad dressing for starters. Next for the main meal you can try one of two items:
First option: Homemade Vegetarian Whole Wheat Pizza!
Second option: Tasty Homemade Whole Wheat Pasta with homemade sauce!
Finish lunch off with a fruit of your liking (banana, apple, mango, pineapple, etc.)
12:55pm- 5:00pm--> Finish up work (Remember to get up and stretch every hour or two to maintain a healthy blood flow, and give your brain & eyes a break)
5:00pm- 6:00pm --> Clock out from work, head home, warm-up & get ready for a circuit of the Tabata workout or do a 20 minute military style workout, then cool down. After cool-down you can refuel with a Reliv protein shake (Use Reliv Classic, Provantage, & Innergize mixed with low-fat milk or yogurt). Then wash up before dinner.
6:00pm- 7:00pm--> Dinner time! You can treat yourself to a Homemade Cafe Rio Salad! Also a mix in a little side dish of green beans & maybe a fruit dessert!
7:00pm- 9:00pm--> Enjoy family time, have fun, study, work on a project/hobby, or just relax
9:00pm - 9:45pm--> Time to wind down from a long day with some light stretching, planning, meditation, prayer, journal writing and scripture study
9:45pm- 9:55pm --> Bedtime prep (Shower, wash face, floss & brush teeth, use mouth wash, etc.)
10:00pm- Lights out, dream time
Well, this is just an example of something that can be done to help any of us recommit to our resolutions and goals! Best of luck in your endeavors!
Tuesday, January 3, 2012
Tabata Protocol= Amazing cardio workout!!
I heard about this great cardio workout that was short but intense. It is called, "The Tabata Cardio workout." Check it out http://www.menshealth.com/fitness/tabata-workout . It was an intense but awesome workout! I did all 3 finisher sets that were recommended plus I added two more to make my workout a total of 30 minutes of intense cardio circuit training! I added a pushup & squat finisher set, as well as a short sprint & ab work finisher set! It felt like I was training with Rocky Balboa:)
Subscribe to:
Posts (Atom)