Tuesday, June 11, 2013
Place the Bosu ball dome side up. Lie on your side, put your forearm on the Bosu and push your hips up, creating a straight line form your shoulder to your foot. Pause at the top and slowly return to the starting position. Maintain a rigid core throughout the movement. Complete 3 to 4 sets of 8 to 12 reps.
Bosu Plank to Stand
Place the Bosu ball dome side up. Start in a plank position with both forearms and elbows on the Bosu. Extend your arms up one at a time. You should end up in a push-up position. Return to starting position by lowering one arm at a time, and finish in a plank position. Maintain a rigid core throughout the movement. Complete 3 to 4 sets of 10 to 20 reps.
Med Ball Slams
Start in a standing position, and get into an athletic stance with feet wider than shoulder-width apart, knees bent and weight in the balls of your feet. Grab the med ball and press overhead. Slam the ball on the floor with velocity, catch ball when it bounces and repeat. Complete 5 to 6 sets of 15 to 20 reps.
Cable/Band Wood Chops Low to High
Grab a cable or band with both of your hands, and get into an athletic stance (feet wider than shoulder-width apart, knees bent and weight in balls of your feet). Your left side should face the anchor point of the cable. Keeping your arms extended, rotate the cable from the starting position to over your right shoulder. Return to the starting position and repeat. Complete 4 to 5 sets of 10 to 16 reps on each side.
Stability Ball Saw
Place your elbows and forearms on the balls feet on the floor, and get into a plank position. Roll ball forward by extending your arms in front of you. Reach the ball in front of you to a comfortable distance, and return to starting position slowly. Keep your core tight during entire movement. Complete 4 to 5 sets of 8 to 15 reps.
TRX Atomic Push-Up
Put both feet into the foot cradles, and get into a push-up position.
Perform one push-up, then bring both of your knees towards your elbows, performing a crunch. Return to push-up position and repeat. Complete 4 to 5 sets of 10 to 20 reps.
Dumbbell Death Crawl
This is a plank, push-up, and renegade row all in one. Start in a push-up position, hands on a pair of dumbbells. Keep your body rigid. Perform a push-up. Row each dumbbell up one at a time. Return to a push-up position, and walk forward by moving each dumbbell forward one at a time (your feet will follow). Finish how you started in a push-up position-you have just completed one rep. Complete 3 to 4 sets of 8 to 20 reps.
Sit-Up With Overhead Med Ball Toss
Start in a sit-up position, and press the med ball over your head. Quickly perform a sit up-as you're sitting up, throw the ball at the wall or to a training partner. The throwing motion is exactly like a soccer throw: extend arms overhead using your core to generate velocity. Catch the ball off of the bounce from the wall or from your workout partner, press ball overhead and repeat sit-up. An alternative option: anchor your feet down for extra assistance with sitting up. Complete 4 to 5 sets of 10 to 15 reps.
Complete 2 Core Workouts Each Week
Core training should be done twice a week. You can do one core session that is integrated into your strength-training day; try doing the second session on an active recovery day. You can start with one or two core exercises per session if you are new to this type of training. Take 45 to 60 seconds rest in between sets. As you improve, you can build up to four or five different exercises and decrease the amount of rest taken in between sets.
Wednesday, June 05, 2013
Whey is produced after an edible acidic substance such as lemon juice or complex enzymes called rennet is added to milk for purposes of making cheese. During this process, the proteins in the milk, called casein, coagulate, resulting in a product better known as curd, which can be served as is or further processed to make certain types of cheeses. Whey is the liquid substance that separates from the coagulated milk proteins. This liquid whey goes through the process of spray drying to turn it into powder form.
Long touted for their high protein content, whey as well as casein powder, especially the organic variety, offer a whole host of other advantages health-wise as well.
Health Benefits of Organic Whey or Casein Protein Powder:
Organic whey and casein protein powder come from milk harvested from strictly grass-fed cows. A study conducted in 2011 in Sweden found that grass-fed cows’ milk have a higher percentage of beneficial fatty acids than milk coming from cows that have been raised in industrial feedlots. As it turns out, the conjugated linoleic acid or CLA, found to be beneficial for cardiovascular health and the prevention of certain cancers, was higher in grass-fed cows’ milk than the feedlot-harvested counterpart.
In this same Swedish study, it was found that milk from organic grass-fed cows have healthier omega-3 and omega-6 fatty acid ratios, a necessary requirement for robust health. Omega-3 fatty acids aid in the treatment of depression and inflammation, as well as promote bone density, and encourage skin and hair growth. An excess in omega-6 fatty acids, meanwhile, has been found to cause inflammation, a precursor to a host of diseases. So when you take in organic whey or casein protein powder made from grass-fed milk instead of from the conventionally produced variety, you can then take in balanced omega-3 and omega-6 fatty acid levels for optimum health.
Organic whey has considerably lesser lactose content than milk, which is why it can be a suitable protein source for individuals who suffer from mild cases of lactose intolerance. For those with severe lactose intolerance, there’s also organic whey isolate powder, a concentrated protein source from dairy which has 99.9% of its lactose content removed. Organic whey or casein protein powder is a particularly beneficial food supplement for individuals who want to lose weight healthily and build lean muscles.
source: Ben Greenfield
Thursday, May 30, 2013
Are You Racing Too Much?
You've Lost Your Giddyup
This is something that I have been working on since I also do other workouts such as P90x & Insanity. This year, Insanity has been working my legs pretty good. I have realized that I either need to slow down the intensity or rest the week before race day. I can't just stop working out, because I will get into lazy mode. Not good for race day.
Lacking that spring in your step during workouts or races may mean your body is exhausted, or worse, that you're on the brink of an injury. When it's clear that a few days of rest isn't going to cure the problem, it's time to take some time off before easing back into training and racing.
Once upon a time, you notched a PR in every race you ran. These days? Either you're finishing in the same window every time or—ugh—you're getting slower, despite the fact that you usually hit your times in training. Consider this a sign that it's time to hit the pause button on your race lineup. A plateau is usually your body's way of telling you to back off.
One of the best parts about racing? The excitement that comes along with the experience. The nervous butterflies. The exhilarating panic that floods your body just before the gun goes off. So what's the fun of toeing the line with a ho-hum attitude? In racing, an athlete should arrive at the start line with a healthy dose of anticipation. Too much racing can take that excitement out of the equation and affect performance. So if you're not arriving at the start line ready to rock and roll, take a break from the racing arena, or try something different, like a triathlon, a trail race or a different distance. Switching to something different puts a fresh spin on racing, kind of like heading to the start line for the first time.
I am still working on this. I figured the more races I do the more comfortable I will get. I don't expect to never feel nervous, I think if you reach this point you are way to comfortable or don't care.
Your "A" race is just days away and you've been training for months. But instead of embracing the experience, you're losing sleep over it. If anxiety about racing is literally keeping you up at night, you're likely over-racing. The stress of constantly racing can cause a great deal of anxiety. Focus less on major milestones, like finally breaking 20 minutes in the 5K or nabbing that Boston qualifier, and pick some shorter, smaller, more achievable goals. If you pick a few fun ways to challenge yourself throughout the season, you'll decrease your pre-race anxiety.
You're Too Hard on Yourself
Nothing's wrong with throwing yourself a (brief) pity party after a bad race. But if you're beating yourself up for days after a so-called race fail, you're doing more harm than good by continuing to compete. Racing should never define you. I've seen runners who put their self-worth on the line for every race, which almost always results in failure. While trying out a new distance or event may help boost your confidence and mood, remember that racing isn't everything. I have friends who love training but hate the pressure that racing entails. They will train for marathons and not run them. In running and life you should do what makes you happy. You don't need a time on a clock to be validated.
Tuesday, May 28, 2013
To light a fire under your metabolism, try cross-training by
replacing your daily walk with rollerblading, switching from racquetball to tennis or substituting rock climbing for a weight lifting session. Take an evening martial arts or dance class. Try out spinning. Not only will you boost your metabolism by working new muscles and new energy systems, but you’ll also increase your post-exercise metabolic rate as your body takes longer to recover from the different movements.
source: Ben Greenfield-Boost Metabolism
Saturday, May 25, 2013
These great vegetarians, such as Pythagoras, Plato, Leo Tolstoy, Mahatma Gandhi, Albert Einstein, George Bernard Shaw, Nikola Tesla, Shopenhauer, Thoreau, Leonardo Da Vinci, Voltaire etc. knew there could be no spiritual advancement while attaining ones nourishment from cruelty and the exploitation of others.
“Nothing will benefit human health and increase the chances for survi
val of life on Earth as much as the evolution to a vegetarian diet.”
“I have from an early age abjured the use of meat, and the time will come when men such as I will look upon the murder of animals as they now look upon the murder of men.” DaVinci claimed that flesh eaters were using their bodies as “grave yards.”
“The love for all living creatures is the most noble attribute of man.”
“Non-violence leads to the highest ethics, which is the goal of all evolution. Until we stop harming all other living beings, we are still savages.”
George Bernard Shaw:
“We pray on Sundays that we may have light to guide our footsteps on the path we tread; We are sick of war we don’t want to fight. And yet we gorge ourselves upon the dead.”
Percy Bysshe Shelley:
“Let the advocate of animal food force himself to a decisive experiment on its fitness, and as Plutarch recommends, tear a living lamb with his teeth and, plunging his head into its vitals slake his thirst with the steaming blood.”
Henry David Thoreau (1817-62), U.S. philosopher, author, naturalist. Walden, “Economy” (1854):
One farmer says to me, “You cannot live on vegetable food solely, for it furnishes nothing to make bones with”; and so he religiously devotes a part of his day to supplying his system with the raw material of bones; walking all the while he talks behind his oxen, which, with vegetable-made bones, jerk him and his lumbering plow along in spite of every obstacle.
Henry David Thoreau:
I have no doubt that it is a part of the destiny of the human race, in its gradual improvement, to leave off eating animals, as surely as the savage tribes have left off eating each other when they came in contact with the more civilized.
It is just like man’s vanity and impertinence to call an animal dumb because it is dumb to his dull perceptions.
Flesh eating is “unprovoked murder.” On the subject of vegetarianism, Franklin noted that one will achieve “greater progress, from the greater clearness of head and quicker comprehension.”
Thomas A Edison, 1847-1931:
“The Doctor of the future will give no medicine, but will interest his patient in the care of the human frame, in diet, and in the cause and prevention of disease.”
Francis of Assisi:
“Not to hurt our humble brethren is our first duty to them, but to stop there is not enough. We have a higher mission-to be of service to them wherever they require it.”
Mohandas (Mahatma) Gandhi:
“To my mind the life of a lamb is no less precious than that of a human being. I hold that, the more helpless a creature, the more entitled it is to protection by man from the cruelty of man.”
“I am in favor of animal rights as well as human rights. That is the way of a whole human being.”
“Everything of persecution and revenge between man and man, and everything of cruelty to animals, is a violation of moral duty.”
“The emancipation of men from cruelty and injustice will bring with it in due course the emancipation of animals also. The two reforms are inseparably connected, and neither can be fully realized alone.”
“…the time is coming when people will be amazed that the human race existed so long before it recognized that thoughtless injury to life is incompatible with real ethics. Ethics is in its unqualified form extended responsibility to everything that has life.”
George Bernard Shaw:
“Vivisection is a social evil because if it advances human knowledge, it does so at the expense of human character.”
“If a man aspires towards a righteous life, his first act of abstinence is from injury to animals.”
“The animals of the world exist for their own reasons. They were not made for humans any more than black people were made for whites, or women created for men.”
President Abraham Lincoln:
I care not for a man’s religion whose dog and cat are not the better for it.
Animals share with us the privilege of having a soul.
The earth affords a lavish supply of richess of innocent foods, and offers you banquets that involve no bloodshed or slaughter; only beasts satisfy their hunger with flesh, and not even all of those, because horses, cattle, and sheep live on grass.
George Bernard Shaw:
A man of my spiritual intensity does not eat corpses.
George Bernard Shaw:
All great truths begin as blasphemies.
George Bernard Shaw:
Animals are my friends; I don’t eat my friends.
John Robbins (p. 49 Diet for a New America):
Our understanding of what constitutes intelligence is utterly relative. If an aborigine drafted an I.Q. test, for example, all of Western civilization would probably flunk. We have a very convenient and self-serving way of defining intelligence. If an animal does something, we call it instinct. If we do the same thing for the same reason, we call it intelligence.
“I was a cannibal for twenty-five years. For the rest I have been a vegetarian.” ~ George Bernard Shaw
In addition to his writings on non-violence, Leo Tolstoy’s advocacy of vegetarianism led to his friendship with Mohandas Gandhi. He wrote several essays about vegetarianism, but perhaps never more compellingly than when he said:
“flesh eating is simply immoral, as it involves the performance of an act, which is contrary to moral feeling: killing.”
Nikola Tesla was a humanitarian who loved animals. He argued that animal slaughter was “wanton and cruel” and eventually became a vegetarian.
Voltaire was an advocate of civil rights and freedom. He also believed in the virtues of vegetarianism. He once wrote that “men fed upon carnage, and drinking strong drinks, have all an impoisoned and arid blood which drives them mad in a hundred different ways.” This sounds like an early precursor of the phrase “you are what you eat.”
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