Dynamic Warm Up
Dynamic Warm up
Sprint 8 Dynamic Warm up
Complete this program in one
High
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1
20 sec
Burpees
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1
20 sec
Jumping
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1
20 sec
Straight
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1
20 sec
Ankle
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1
20 sec
Skip Trainer’s comments:
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20 sec
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Sprint 8's
The Secret of Losing Fat ………
Click Here to Download the Sprint 8 audio for your
right click your mouse and "Save As" to download onto your
Click here to print off your Sprint 8 Dynamic warm up
Exciting new discoveries by
As
Short, Fast and Anaerobic
Researchers show that growth hormone can be increased by as much as
The Sprint 8 Workouts "Just turn on the Sprint 8 Audio and do any
The
Running the Sprint 8
After a minimum 10-minute warm up, begin the first of eight 60-meter
In
Whatever you do, don’t do this!
Don’t start with a hard, all-out running sprint. While anaerobic
Anyone with a heart condition or medical problem should get a physician’s
Even young athletes should progressively ease into sprinting workouts. It
Sprint 8 Workout treadmill
The Sprint 8 Workout . First, raise the treadmill 5 degrees
Power Walking Sprint 8
Power walking can also enable you to reach the anaerobic threshold.
Reminder: With all the Sprint 8 Workouts, you’ll want to work hard and fast
Sprint 8 in the Pool
Swimming hard and fast for 25 meters, then swimming easily for 25
Cross-country skiing the
Whether you’re cross-country skiing in the mountains or in your
Cycling Sprint 8 Workout
The
Don’t Throw Away the Yoga Mat
Improving flexibility though stretching and other less intense forms of
Phil Campbell, M.S., M.A., FACHEReady, Set, GO! Synergy Fitness
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Rule of 5
Rule of 5
Your Intensity Rating Form
(Use this chart to witness your progress with EFT) Always use the Rule of 5
TIME WHEN RATING WAS TAKEN *INTENSITY RATING
Before Starting EFT What is the Issue or problem you are working on
(From 0 to 10 with 10 being worst) _________________________
Your first round of EFT statement
Even though _____________ I choose ______________________
After the 1st round of EFT
After the 2nd round of EFT
After the 3rd round of EFT
After the 4th round of EFT
After the 5th round of EFT
*This is your chance to put EFT to the test, did anything about the way you were
How do you know the rating is different?
Did the pain or feeling in your body change
Are you breathing different?
Are you more relaxed?
Did the image in your mind change?
Did your self talk change?
Did new or different feelings or emotions show
What if anything has changed and how do you
NOTE: If you are stuck at one Intensity Rating for several sequences or
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Boot Camp Butt Exercises
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Your Kitchen Raid & The 51% Raw rule:
Kitchen Raid Intro
Watch
This applies to your entire meal. 51% of your entire meal must be raw uncooked fruits and vegetables each time you eat.
The effect of raw food versus cooked food on the immune system
In 1930, under the direction of Dr. Paul Kouchakoff, research was conducted at the Institute of Clinical Chemistry in Lausanne, Switzerland. The effect of food (cooked and processed versus raw and natural) on the immune system was tested and documented.
Dr. Kouchakoff's discovery concerned the leukocytes, the white blood cells. It was found that after a person eats cooked food, his/her blood responds immediately by increasing the number of white blood cells. This is a well-known phenomenon called 'digestive leukocytosis', in which there is a rise in the number of leukocytes – white blood cells – after eating.
Since digestive leukocytosis was always observed after a meal, it was considered to be a normal physiological response to eating. No one knew why the number of white cells rises after eating, since this appeared to be a stress response, as if the body was somehow reacting to something harmful such as infection, exposure to toxic chemicals or trauma.
Back in 1930, the Swiss researchers at the institute of Chemical Chemistry made a remarkable discovery. They found that eating raw, unaltered food did not cause a reaction in the blood. In addition, they found that if a food had been heated beyond a certain temperature (unique to each food), or if the food was processed (refined, chemicals added, etc.), this always caused a rise in the number of white cells in the blood.
The researchers renamed this reaction 'pathological leukocytosis',
The worst offenders of all, whether heated or not, were processed foods which had been refined (such as white flour and white rice), or pasteurized (a process in which milk is flash-heated to high temperatures to kill bacteria), or homogenized (also seen in milk where the fat in milk is subjected to artificial suspension), or preserved (chemicals are added to food to delay spoilage or to enhance texture or taste).
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Kitchen Raid & The 30% fat rule:
Kitchen Raid Intro & The 30% fat rule:
Watch The Video Below …. Here’s a quick cheat sheet:
If the item has 50 calories per serving the Fat calories should not exceed 15
The Thirty Percent FAT Rule!
This applies to Processed Food -The list is almost endless but pretty much anything tinned, baked or pre-packed or if it has numbers or unpronounceable words on the packet
No ratio has any "magical" fat-burning or muscle-building properties.
No ratio will override the law of calorie balance. Any impact nutrient ratios have on your body fat level is minimal compared to the effect that calorie levels have on body composition.
No nutrient ratio will prevent you from going into starvation mode if your calories are too low.
No nutrient ratio will prevent you from accumulating body fat if your calories are too high.
No nutrient ratio will allow you to gain muscle if your calories are too low.
No single nutrient ratio will work for everyone. Optimal nutrient ratios depend on goals and differences in body types and carbohydrate sensitivity.
The starting point for an effective fat-burning and muscle-building diet, often called a "baseline diet" is 50-55% carbs, 30% protein, and 15-20% fat.
Carbohydrate definitions:
Very high carb = 65- 70% +
High carb = 55-60%
Moderate carb = 40-50%
Low carb = 25-35%
Very low carb (ketogenic) = about 5-15% or 30-70 grams per day
Protein definitions:
Very high protein = 41-50%+
High protein = 31-40%
Moderate protein = 25-30%
Low protein = 15-24%
Very low protein = less than 15%
Fat definitions:
Very high fat = 40% +
High fat = 30%-39%
Moderate fat = 20-29%
Low fat = 10-19%
Very low fat = less than 10%
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Your Kitchen Raid & The 20% rule:
Kitchen Raid Intro & The 20% rule:
Watch the Video Below … Here’s a quick cheat sheet:
If the item has 5 total grams of carbs then the sugars should not exceed: 1 gram
10 grams of carbs sugars should not exceed: 2 grams 60 grams of carbs sugars should not exceed: 12 grams
The Twenty Percent Rule! Lucho Crisalle, R.D.
We all know not to go shopping when we are hungry; make sure to eat something before you go or even a Twinkie will look good if you are ravenous. Most people know to shop the perimeter of the store — that is where most of the unprocessed foods are located (think vegetables, meat, cheese,
Setting your sites on the unprocessed foods will help you make better choices when it comes to carbohydrates. Unfortunately, we often choose to eat some processed foods as most of us realize that they are not all that bad. So, how do we determine if a carbohydrate is deemed "fit for consumption?" The 20% Rule is your answer.
Since not all carbohydrates cause blood glucose levels to rise in the same way, it is recommended to avoid eating anything where sugar is greater than 20% of the total carbohydrates. DO NOT look at the percent daily values (% Daily Value) listed on labels (usually the column of numbers on the far right) as these only illustrate what percentage of a 2000-calorie diet a particular food represents. If you are not on a 2000-calorie meal plan , (and most of us ARE NOT), those values do not apply.
To follow the 20% Rule, all you need to do is look at the line listing the Total Carbohydrates and see how many grams are listed. This is easy to find as it usually is listed in bold black letters .
As an example, let's look at an English muffin where the Total Carbohydrates are 31grams. The easiest way to calculate 20% is to first calculate 10% (very easy because all you have to do is move the decimal point one space to the left) and double that number. In our English muffin example, ten percent of 31 would be 3.1, and twenty percent would be 6.2. When we read our English muffin label and find out it has 2 grams of sugar, since 2 is less than or smaller than 6.2, the English muffin would be a great food choice. It’s that simple!
So, the next time you go grocery shopping, be prepared to read the labels and use the 20% Rule. Just wait until you go down the cereal aisle, and you will really see the wonders of Cheerios!
©2010 Lucho Crisalle, R.D., Exercise & Nutrition Works, Inc.
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Your Kitchen Raid & The Ingredients rule:
Kitchen Raid Intro
The Ingredients rule: If you can not pronounce it or your 5 year old has no idea what it is you can not have it! Food labels can be rather confusing if you do not now a few simple rules, but once you know what to look for, there is a lot of useful information to help you make wise shopping decisions.
General Guidelines
The ingredients list and the nutritional information are both important. – One without the other does not provide the complete picture.
Ingredients are listed in order of the amount of the ingredient in the product. So, the first ingredient in the list is the most abundant in the product, while the last ingredient in the list has the least amount in the product.
The percentages listed next to fat, carbs and protein are the percentages of recommended daily intake, not the percentages of the nutrients in the product.
Grouping Ingredients
Special Protein Blend (cellulose, whey protein, soy protein), Maltodextrin
This may seem pretty good. It lists protein high up in the list, and no sugar.
But, its not that simple. What is that "special protein blend" anyway? Let us say the "blend" has 5 grams of whey protein, 5 grams of soy protein, and 11 grams of cellulose. Then there are also 12 grams of Maltodextrin. Since the "blend" has a total of 21 grams (5 + 5 + 11 = 21), it can be listed before Maltodextrin which is 12 grams. But, if the ingredients were actually listed in descending order of quantity, the list would read: "Maltodextrin, cellulose, whey, soy" with the proteins being last on the list.
Maltodextrin is actually a form of sugar that can be listed without using the word "sugar". Cellulose is basically a filler. So, by grouping ingredients, protein can actually be listed first even though there is more sugar and filler than protein in the product.
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You Did It … Fat Loss Challenge
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testing22
Watch
This applies to your entire meal. 51% of your entire meal must be raw uncooked fruits and vegetables each time you eat.
The effect of raw food versus cooked food on the immune system
In 1930, under the direction of Dr. Paul Kouchakoff, research was conducted at the Institute of Clinical Chemistry in Lausanne, Switzerland. The effect of food (cooked and processed versus raw and natural) on the immune system was tested and documented.
Dr. Kouchakoff's discovery concerned the leukocytes, the white blood cells. It was found that after a person eats cooked food, his/her blood responds immediately by increasing the number of white blood cells. This is a well-known phenomenon called 'digestive leukocytosis', in which there is a rise in the number of leukocytes – white blood cells – after eating.
Since digestive leukocytosis was always observed after a meal, it was considered to be a normal physiological response to eating. No one knew why the number of white cells rises after eating, since this appeared to be a stress response, as if the body was somehow reacting to something harmful such as infection, exposure to toxic chemicals or trauma.
Back in 1930, the Swiss researchers at the institute of Chemical Chemistry made a remarkable discovery. They found that eating raw, unaltered food did not cause a reaction in the blood. In addition, they found that if a food had been heated beyond a certain temperature (unique to each food), or if the food was processed (refined, chemicals added, etc.), this always caused a rise in the number of white cells in the blood.
The researchers renamed this reaction 'pathological leukocytosis',
The worst offenders of all, whether heated or not, were processed foods which had been refined (such as white flour and white rice), or pasteurized (a process in which milk is flash-heated to high temperatures to kill bacteria), or homogenized (also seen in milk where the fat in milk is subjected to artificial suspension), or preserved (chemicals are added to food to delay spoilage or to enhance texture or taste).
Popularity: -0% [? ]
