Workout
20 seconds of Dynamic Lunges 10 seconds rest
20 seconds of Burpees 10 seconds rest
20 seconds of Wide stance squats 10 seconds rest
20 seconds of Bench dips 10 seconds rest
20 seconds of Step ups 10 seconds rest
20 seconds of Hip raises 10 seconds rest
20 seconds of Crunches 10 seconds rest
1 minute rest and then repeat.
Complete 3 sets of this circuit.
Nutrition
I want you to continue to put the information here into practice. Following the information you have read, try to apply some if not all of the knowledge you have gained:
Next time you go shopping...
· Only eat quality animal products from free range organic sources regardless of the cost, if you cannot get organic at least go to free range.
· If you do eat commercially raised meats, trim off as much fat as possible, as the fat will store toxins from the animal, and when the animal has been plied with growth hormones, antibiotics and other drugs you can be sure that you will be taking on board some of the drug residues and other nasties.
· Avoid commercially farmed fish unless you have no other option
· Buy organic or free range eggs.
More information tomorrow...
Monday, 1 June 2009
Sunday, 31 May 2009
Day Fourteen
We're a third of the way through the programme, remember we discussed the importance of rest in a previous post? Enjoy your day off eat well, drink lots of water and get an early night!
See you tomorrow.
See you tomorrow.
Day Thirteen
Get outside in the sunshine and try this one...
60 second sprint 120 second recovery
60 second sprint 120 second recovery
60 second sprint 120 second recovery
60 second sprint 120 second recovery
60 second sprint 120 second recovery
That's 15 minutes of exercise.
The sprint should be at your maximum capacity and the rest should be active rest - in other words slow right down to a walk but keep moving for two minutes. Enjoy!
60 second sprint 120 second recovery
60 second sprint 120 second recovery
60 second sprint 120 second recovery
60 second sprint 120 second recovery
60 second sprint 120 second recovery
That's 15 minutes of exercise.
The sprint should be at your maximum capacity and the rest should be active rest - in other words slow right down to a walk but keep moving for two minutes. Enjoy!
Friday, 29 May 2009
Day Twelve
OK somthing different for today.
Try this link:
http://www.youtube.com/watch?v=oIu3kMRBIMk&feature=channel_page
Still 20 seconds of exercise, 10 seconds rest, 8 exercises, 3 circuits.
Nutrition
All About You guide to dietary protein
Always buy organic
Remember a toxic animal is a toxic meal! Always buy organic to reduce your exposure to dangerous health damaging pesticides and other poisons. An organically farmed animal is not just a healthy meal, it’s an animal that has led a life of quality, roaming the lush organic pastures. If you are concerned with animal welfare, the environment and your health- there really is only one choice- organic all the way!
Buy grass fed beef
Because cows raised on grass take longer to reach their slaughter weight compared to cows fed on grain, antibiotics and growth hormones there has been a big shift in the cow’s traditional diet. The problem with this is that many humans do not process grains very well, and if you cow I eating grains then so are you.
Grass fed beef besides being free of chemicals and molds associated with grain fed beef, also has richer amounts of conjugated linoleic acid (CLA) which is instrumental in fighting disease.
Seek local produce
Travelling to your local butchers is a great choice when purchasing meat, not only is it a more personable experience but you can find out more information on the animals you are purchasing. For example, are they organic? Are they grass fed? Where is the animal kept?
Plan Your Week
Failing to plan is planning to fail! For good health you need to plan your meals for the week ahead when doing your food shopping. This will minimise your chances of being “caught short” and opting for quick grab convenience foods.
Cook at low temperatures
Research indicates that meat cooked at very high temperatures can damage the molecular structure of foods and increase the amount of carcinogens. Therefore animal products are best cooked at low temperatures. This does mean cooking time increases. For the best results purchasing a “slow cooker” will ensure that your protein is well cooked without damaging the health giving properties of the food.
Try this link:
http://www.youtube.com/watch?v=oIu3kMRBIMk&feature=channel_page
Still 20 seconds of exercise, 10 seconds rest, 8 exercises, 3 circuits.
Nutrition
All About You guide to dietary protein
Always buy organic
Remember a toxic animal is a toxic meal! Always buy organic to reduce your exposure to dangerous health damaging pesticides and other poisons. An organically farmed animal is not just a healthy meal, it’s an animal that has led a life of quality, roaming the lush organic pastures. If you are concerned with animal welfare, the environment and your health- there really is only one choice- organic all the way!
Buy grass fed beef
Because cows raised on grass take longer to reach their slaughter weight compared to cows fed on grain, antibiotics and growth hormones there has been a big shift in the cow’s traditional diet. The problem with this is that many humans do not process grains very well, and if you cow I eating grains then so are you.
Grass fed beef besides being free of chemicals and molds associated with grain fed beef, also has richer amounts of conjugated linoleic acid (CLA) which is instrumental in fighting disease.
Seek local produce
Travelling to your local butchers is a great choice when purchasing meat, not only is it a more personable experience but you can find out more information on the animals you are purchasing. For example, are they organic? Are they grass fed? Where is the animal kept?
Plan Your Week
Failing to plan is planning to fail! For good health you need to plan your meals for the week ahead when doing your food shopping. This will minimise your chances of being “caught short” and opting for quick grab convenience foods.
Cook at low temperatures
Research indicates that meat cooked at very high temperatures can damage the molecular structure of foods and increase the amount of carcinogens. Therefore animal products are best cooked at low temperatures. This does mean cooking time increases. For the best results purchasing a “slow cooker” will ensure that your protein is well cooked without damaging the health giving properties of the food.
Day Eleven
Your workout today consists of
20 seconds of Press-ups 10 seconds rest
20 seconds of Jump Squats 10 seconds rest
20 seconds of The Plank 10 seconds rest
20 seconds of Back extensions 10 seconds rest
20 seconds of Sprints on the spot 10 seconds rest
20 seconds of Dynamic lunges 10 seconds rest
20 seconds of Squat Thrusts 10 seconds rest
1 minute rest and then repeat.
Your aim is to complete 3 sets of this circuit.
Nutrition
The Importance of Protein
Proteins are the building blocks of the animal kingdom. The human body assembles and utilizes about 50,000 different proteins to form organs, nerves, muscles and flesh.
Protein is essential for normal growth and for the formation of hormones. It is also essential for the acid-alkaline balance of tissues and blood. When protein is lacking in the diet, there is a tendency for the blood and tissues to become either too acidic or too alkaline. This leads to a number of problems and is often apparent with most vegetarians.
Just as animal fats are our only sources of vitamins A and D and other body building factors, animal protein is our only source of complete protein with all the essential amino acids. Vegetables provide sources of incomplete proteins but the body can only utilise proteins when ALL the essential amino acids are available.
Protein is also an appetite suppressant. The aim of the six week challenge is to feed your body the nutrients it needs to create more lean muscle tissue and to stop the cravings for crap food your body can do nothing with.
Aim to include protein in one form or another in all of your meals.
See you tomorrow.
20 seconds of Press-ups 10 seconds rest
20 seconds of Jump Squats 10 seconds rest
20 seconds of The Plank 10 seconds rest
20 seconds of Back extensions 10 seconds rest
20 seconds of Sprints on the spot 10 seconds rest
20 seconds of Dynamic lunges 10 seconds rest
20 seconds of Squat Thrusts 10 seconds rest
1 minute rest and then repeat.
Your aim is to complete 3 sets of this circuit.
Nutrition
The Importance of Protein
Proteins are the building blocks of the animal kingdom. The human body assembles and utilizes about 50,000 different proteins to form organs, nerves, muscles and flesh.
Protein is essential for normal growth and for the formation of hormones. It is also essential for the acid-alkaline balance of tissues and blood. When protein is lacking in the diet, there is a tendency for the blood and tissues to become either too acidic or too alkaline. This leads to a number of problems and is often apparent with most vegetarians.
Just as animal fats are our only sources of vitamins A and D and other body building factors, animal protein is our only source of complete protein with all the essential amino acids. Vegetables provide sources of incomplete proteins but the body can only utilise proteins when ALL the essential amino acids are available.
Protein is also an appetite suppressant. The aim of the six week challenge is to feed your body the nutrients it needs to create more lean muscle tissue and to stop the cravings for crap food your body can do nothing with.
Aim to include protein in one form or another in all of your meals.
See you tomorrow.
Wednesday, 27 May 2009
Day Ten
Today's workout...
20 seconds of Jump squats 10 seconds rest
20 seconds of T-stance press-ups 10 seconds rest
20 seconds of The Plank 10 seconds rest
20 seconds of Supine Bridge 10 seconds rest
20 seconds of Wall climbers 10 seconds rest
20 seconds of Star Jumps 10 seconds rest
20 seconds of Reverse Lunges 10 seconds rest
1 minute rest and then repeat 2 more times
Nutrition
Processed food continued...
Yesterday we talked about avoiding processed foods. Today I've outlined a few simple guidelines to follwas well as a few interseting facts you may not know...
20 seconds of Jump squats 10 seconds rest
20 seconds of T-stance press-ups 10 seconds rest
20 seconds of The Plank 10 seconds rest
20 seconds of Supine Bridge 10 seconds rest
20 seconds of Wall climbers 10 seconds rest
20 seconds of Star Jumps 10 seconds rest
20 seconds of Reverse Lunges 10 seconds rest
1 minute rest and then repeat 2 more times
Nutrition
Processed food continued...
Yesterday we talked about avoiding processed foods. Today I've outlined a few simple guidelines to follwas well as a few interseting facts you may not know...
- Recommendations
- Eat foods from 10,000 years ago, if you can’t read what’s on the label it’s probably not very good for you!
- Avoid all foods that have a self life of more than 1 week, unless they are packaged to last by nature, for example, nuts, seeds.
- Avoid all microwavable meals.
- The more money that is spent on the marketing of the food, the worst it probably is for you!
- Never eat any fortified or enriched foods, they are fortified and enriched for a reason, because they provide low levels of nutrition in the first place.
- Never eat anything with hydrogenated or partially hydrogenated .
See you tomorrow!
Tuesday, 26 May 2009
Day Nine
Your workout today consists of
20 seconds of Press-ups 10 seconds rest
20 seconds of Jump Squats 10 seconds rest
20 seconds of The Plank 10 seconds rest
20 seconds of Back extensions 10 seconds rest
20 seconds of Sprints on the spot 10 seconds rest
20 seconds of Dynamic lunges 10 seconds rest
20 seconds of Squat Thrusts 10 seconds rest
1 minute rest and then repeat.
Processed Foods
Next time you go shopping have a look at the contents of most shopping trolleys. The majority are full of what can be called non foods/displacement foods; these foods are foods that cost more in nutritional value to digest, absorb and eliminate than it delivers. Most processed foods fall into this category.
Processed foods are the product of methods and techniques that are used to transform raw ingredients into foods that aid a more market driven product, appealing to certain target markets and increasing shelf life to the benefit of many large food manufacturers and distributors, unfortunately at the cost of your health.
The drawbacks of processed foods are vast and ever more apparent. Commonly the food processing will deplete nutrients within foods, therefore reducing the amount of vitamins and minerals consumed. Not only that but also many of the preservatives added during the food processing can cause quite substantial health risks.
It is said that we consume around our own body weight purely from these food additives per year, so that could be around 70kilograms of chemicals that your liver has to process, not ideal to say the least, especially when this leads to your liver becoming over worked and the chemicals and additives ending up in your blood stream and have unlimited access to the cells of your body as well as placing strain on your systems of detoxification. When this happens it can lead to many unpleasant symptoms such as:
Weight Gain
Skin Disorders
Auto-immune Diseases
Basically, you need to reduce the amount of processed foods in your diet! I’ll give you some guidelines to do this in tomorrow’s update…
20 seconds of Press-ups 10 seconds rest
20 seconds of Jump Squats 10 seconds rest
20 seconds of The Plank 10 seconds rest
20 seconds of Back extensions 10 seconds rest
20 seconds of Sprints on the spot 10 seconds rest
20 seconds of Dynamic lunges 10 seconds rest
20 seconds of Squat Thrusts 10 seconds rest
1 minute rest and then repeat.
Processed Foods
Next time you go shopping have a look at the contents of most shopping trolleys. The majority are full of what can be called non foods/displacement foods; these foods are foods that cost more in nutritional value to digest, absorb and eliminate than it delivers. Most processed foods fall into this category.
Processed foods are the product of methods and techniques that are used to transform raw ingredients into foods that aid a more market driven product, appealing to certain target markets and increasing shelf life to the benefit of many large food manufacturers and distributors, unfortunately at the cost of your health.
The drawbacks of processed foods are vast and ever more apparent. Commonly the food processing will deplete nutrients within foods, therefore reducing the amount of vitamins and minerals consumed. Not only that but also many of the preservatives added during the food processing can cause quite substantial health risks.
It is said that we consume around our own body weight purely from these food additives per year, so that could be around 70kilograms of chemicals that your liver has to process, not ideal to say the least, especially when this leads to your liver becoming over worked and the chemicals and additives ending up in your blood stream and have unlimited access to the cells of your body as well as placing strain on your systems of detoxification. When this happens it can lead to many unpleasant symptoms such as:
Weight Gain
Skin Disorders
Auto-immune Diseases
Basically, you need to reduce the amount of processed foods in your diet! I’ll give you some guidelines to do this in tomorrow’s update…
Subscribe to:
Posts (Atom)
