Tuesday, December 30, 2008
Sorry for no workout yesterday, but you can make up for it with this one...

Do as many rounds of this circuit as you can in 5 minutes:
-10 Ab Crunches or Sit Ups
-10 Push Ups
-20 Mountain Climber (count only one leg)

Then, do THIS circuit with the same instructions:
-10 Side Lunge w/ Toe Touch (each side counts as one)
-10 Squat
-20 Jumping Jack

Now get after it!


Anybody Else Ready For This Snow To Be Gone?

Friday, December 26, 2008
Well, if nothing else, this snow gives you a great excuse to stay in, get in a workout, and let off a little steam.

Today's workout is over when you finish all the reps.  It's really straightforward...

-75 push ups
-75 sit ups (crunches if you cannot do a full sit up)
-75 squats (toe touches if you cannot do a squat)

Crank it out quick and hopefully by the time you're done, it will have started raining!


Christmas Eve WOD

Wednesday, December 24, 2008
I know first-hand how many bad eating choices are made on Christmas eve.  Make sure you get in this quick workout to help burn some calories.


Alternate between 20 second sets of the two exercises, taking 10 second breaks between each set.  You'll do a total of 8 sets (4 of each exercises).  At the bottom, I've included links to two online Tabata timers.

Tabata #1
1) Push-Up
2) Squat

Tabata #2
1) Bicycle
2) Jumping Jacks

If you don't know how to perform the bicycle, just do abdominal crunches instead.

Make sure you're getting after it!

Here are the links to those timers:

Merry Christmas, everyone!


Holiday Workout of the Day (WOD)

Monday, December 22, 2008
Hi Everyone,

It's been a while, but the holidays have a way of making us scarce.  In lieu of using my blog to write about my thoughts on diet and exercise, I'm going to be using the duration of the holidays to give everyone a workout to do to keep them active during the holidays.

Each of the workouts I'm going to give will be posted on Mondays, Wednesdays and Fridays.  Each workout will last 10 minutes of work, and including a warm up and cool down stretch, should take less than 20 minutes to finish.

Without further ado, here's your workout for today...

Do the following circuit as many times as possible in 10 minutes.  If you need to, take a quick water break at five minutes for water.

     1) 15 pushups
     2) 15 squats
     3) 15 bicycles
     4) 15 crunches
     5) 20 sprint in place (count your left knee, so you're essentially taking 40, high-knee steps in place)

The one thing you'll notice about every WOD is that they will be simple and to the point.  They are all very challenging if you work hard enough.  Remember to do a light warm up before starting and cool down stretch at the end.

Happy holidays, everyone.  I know it's tough, but take time for yourself and your health this season.


Top 6 Eating Tips For The Run Up To Christmas

Thursday, December 4, 2008
I usually preface my blogs with some sort of intro, but these tips are pretty self-explanatory, so let's get to 'em:

1. Don't Fast Before Big Meals
Many people make the mistake of avoiding food altogether on days where they know that they're going to a holiday party or a big dinner.  It's a huge mistake.  First, you're far more liable to overeat if you haven't had anything in your stomach, so you're making a bad thing worse.  Second, when you don't eat regularly, your body enters fasting mode, lowering your metabolism and ensuring that you store much of your next meal as fat.

2. Drink Your H2O
Most people don't drink enough water.  Even fewer do it during the holidays.  Water is so crucial to everything your body does, and better yet, it helps fill your stomach and prevent overeating.

3. DON'T Drink Your Boose
It doesn't matter if it's beer, wine, cocktails or anything else, alcohol is an absolute no-no for slim waists.  Alcohol will help you put on body weight in so many different ways...
   -It's calorie dense
   -It's NOT satiating
   -You eat worse foods with it
   -It slows your body's fat burning mechanisms
As tempting as it is to carry around a drink at the holiday party, don't do it - unless it's water.

4. Eat Before Parties And Get-Togethers
Have something healthy to eat before you go to a party.  Try to include choices that are high in protein and fiber.  Veggies are always a great choice for food to eat before a party.  Just avoid the high-calorie dips - why everyone has to have their food dipped in some other food, I'll never know.  What I do know, those dips and sauces aren't going to do anything positive for your body composition.

5. Don't Snack On Little Treats
Make sure you know when you're going to eat and eat then.  Most parties - heck, most offices - have some sort of fatty, sugary treat sitting around just waiting to make your pants tighter.  Most holiday treats are 100 calories apiece - MINIMUM.  If you munch on just a couple of them a couple times a day.  It adds up to an average of 619 extra calories eaten each day during the holidays by your average American.

6. Moderation, Moderation, Moderation
At this point it may sound like I'm telling you to eat nothing but steamed veggies and chicken breast over the holidays.  Nope.  The key is, as always, moderation.  You should never, NEVER, binge on food.  I talked about this awhile ago, but "living a little" shouldn't involve doing something blatantly unhealthy, which binge eating most certainly is.  Give yourself a treat, but remember that your stomach is not as big as much of what we eat during the holidays.  It's amazing what a difference lowering your portion sizes can make.

3 Holiday Fitness Tips

Tuesday, December 2, 2008
The holidays are known for wreaking havoc on our bodies, and to put a stop to it, you need a concrete plan.  It's an easy time of the year to find excuses to eat lousy food and not workout.  Today, I'm going to focus on the working out with these three tips:

1. Book It
If you just treat exercise as something you'll "get around to," you're never going to get around to it.  Few people treat exercise as an appointment, but that's what it needs to become, even over the holidays.  

Not exercising has two main negatives.  First, you don't burn calories, leading to weight gain.  Second, you lose lean muscle mass, leading to a lower metabolism and again, more weight gain.  This is what makes figuring it out in January such a poor option - you've already cost yourself some very valuable weeks.

So make an appointment to exercise at least twice a week, preferably three times.  I STRONGLY recommend doing it in the morning, as the longer you go in your day without exercise, the more excuses you'll have to avoid doing it.

2. Shoot For A Number
Even though holiday schedules can be hectic, there are always little bits of daylight in every schedule, be it for a minute or five.  You have to seize on those moments.

Your body really doesn't much care whether it's done 100 squats in a five minute window or over the course of the entire day.  If you have a day where time is really tight, set a goal of exercise repetitions to complete over the course of a day.  Ten reps here and ten reps there take virtually no time but add up to big numbers at the end of the day.

Squats - 200
Pushups - 100
DB or Band Rows - 100

This will easily keep you strong, or even help you gain strength over the holidays.  Keep in mind, however, that this is for very busy days.  Even though you're getting in your work, the optimal hormonal environment for fat loss is present only during periods of short rest.  Long rest periods can be just as beneficial for maintaining strength, but in terms of fat loss, really emphasize this strategy if things are truly hectic on a given day.

3. Don't Make Time For The Health Club
The holidays are a time when one of the most common images I can think of are crowded parking lots.  The last thing you need at this time of the year is more hustle and bustle.  Not wanting to find the time to go to the gym, find parking, battle for equipment (especially machines, which you should NOT be using, by the way) and all the other stuff that goes along with the health club "experience" becomes an easy excuse.

Workout from home, or find a workout buddy and go do something outside together.  I know that it's cold out - but it'll actually feel nice once you get moving (just ask the women in my Edmonds boot camp - after just a set or two, they're usually begging to open the windows and let in a little crisp air).

There you go.  Simple stuff, here.  Don't "get around" to exercise.  Find the little breaks in your day and do a few reps of exercise.  Don't worry about the health club.  Make sure you put it to use.