Fight....Gone Bad

(Tonia in St. Johnsbury)


Love this one...I think the MOOsers did too

Rows
Goblet Squats
Burpees
Push Press
Kettlebell Swings

1 Minute at each station. After completing all five exercises rest for 2 minutes. Repeat three times.

I upped the ante today by giving each mooser a benchmark number of reps for each exercise to reach. I told them to beat one of their scores so we wouldn't have to do a fourth round. They all came through.

Then we did Push up ladders- two sides, while you are resting you are in the push up position (on toes), you will go down when I say, and come up when I say. And we will alternate reps, so one side will do one rep, then hold while the other side does a rep. Then we go to two reps, and so on all the way up to 5 reps each side.

There was a penalty for not staying in plank position, so we did even more: Sprints- the winning team got their choice of Prograde Supplement they wanted. Congrats Lisa and Erica.

I got another video of the action but it wouldn't upload. I'll try again later.





Nutrition Tip of the Day

Creating a supportive environment:

Create a supportive environment at home by disposing or having someone else hide all unsupportive foods. Get your family and friends involved in the lifestyle change you are embracing so that you create a support system to avoid weak moments.

If you have unsupportive food choices in sight it is only a matter of time before they win the mind game and get eaten. If unsupportive food choices are not visible or are out of the house, when your will is weak, you will turn to other activities or end up eating a supportive food.

Cardio Intervals with a Little Extra Mustard

They are truly ready for almost anything I will throw at them. Today I was in a 'mood' so I upped the ante. The result...phenomenal.

Squats
Step ups
Bike
Burpees

30 seconds of work 90 second recovery for ten rounds. In the 30/90 intervals during the rest period walk around with high steps for the entire rest (this is called active rest).

Then we finished with 30/60 intervals (sixty seconds rest). I gave the girls benchmark reps to hit with the step ups, squats, and burpees...I wanted them Moving!

And they didn't disappoint.

Here's a video of the action:





Nutrition Tip of the Day:

Five foods to place into your menu asap:

Fish- high in protein and omega 3 fatty acids- lots of health benefits tied to fish
Broccoli- high in calcium and other vitamins and minerals, plus a great source of fiber
Spinach- same reasons for broccoli, get them into your plan
Almonds- very high in healthy fats and an antioxidant, Raw Almonds are the best choices
Berries- Huge in antioxidant properties, low in carbs and high in fiber. Loaded with vitamins and minerals

Double Vision

This workout is originally called Four Eyes, but I think I might change the name to Double Vision, just sounds a little cooler:)

Today the Biggest MOOsers did a tough workout but pressed through to finish in fine fashion. We even did some extra Farmer's Carries at the end (video at the end of this post).

Four Rounds of
High Pull 30 seconds
Push ups 30 seconds
High Pull 30 seconds
Push ups 30 seconds

No rest in between exercises or rounds, do four rounds continuously

Four Rounds of
Goblet Squats 30 seconds (butt to the bench)
Hill Climbers 30 seconds
High Knees 30 seconds
Hill Climbers 30 seconds

Four Rounds of
Lunges 30 seconds
Push Press 30 seconds


Nutrition Tip of the Day:

Grocery Shopping Tips:
Stay on the outside aisles of the store to get the healthiest food options
Go prepared- have a shopping list and 'shop with your head down' so you avoid the tempting 10 for 10 deals
Don't go hungry. This will increase your chance of making unsupportive food choices
Try to limit the amount of foods you buy to have labels on them. If a food has a label that usually means it contains something that isn't obvious to the consumer, so the more foods without labels you have, the better.

Here's the video of our Farmer's Carries

Another Day at the Office

Ripped out some cardio intervals this morning, very similar to last Thursday with some small changes in exercises:

Band Punches
Kettlebell Swings
Burpees
Bike

Each station is 30 seconds and recover for 90 seconds the first ten rounds, then recover for 60 seconds the last ten rounds.

Lots of improvement with sustainability throughout the workout today. No nausea or runs to the bathroom, good stuff. Solid nutrition is starting to take over!


Nutrition Tip of the Day

Creating supportive meals. Supportive meals means having a lean protein and a fibrous carb every time you eat. A fibrous carb would be fruit or vegetable (lower carbohydrate options). If you stick to this rule you will get tons of vitamins and minerals, keep your calories down, and create a fat burning machine in your metabolism.


And one more thing, Tonia is back from her trip, so here is her picture: Contestant #5:






















She had her workout in her typical bootcamp class tonight. The workouts won't be the challenging part for her, it will be the food:) Welcome Tonia.

Nose to the Grindstone

Back at it again today with a 'fun' game of Baseball

Complete as many 'runs' or rounds for your team as you can in 10 minutes

1st Base- Burpees x 10
2nd Base- Squats x 10
3rd Base- Wood Chops x 10 each side
Home- Push ups x 10

We played two ten minute games. Then, we finished with a circuit of four exercises each 30 seconds long. No rest between.

High Pull
Wall Sits
Planks
Push Press

We went for 10 consecutive minutes, Great Effort!

Here is a clip from todays action:





Nutrition Tip of the Day

Pre and Post Workout Meals

These 'meals' are vital to getting the most out of your workout. The preworkout meal preps your body with the energy necessary to sustain a high level of energy throughout the workout. It should consist of mostly carbs with some protein (yogurt or fruit with cottage cheese is a good choice). This should be eaten an hour to an hour and a half prior to workout.

Your post workout aids greatly in recovery and should be eaten within an hour after your workout. The best post workout meal is in liquid form like a protein shake as it absorbs much quicker than solid food. The post workout meal should consist of mostly protein with some carbs as carbs are the carrier of protein to the muscle to aid in recovery and regeneration.

Lack of these two important meals compromises the results from your workout. Don't skip them.

Cardio Interval Training

Cardio Day for the Biggest MOOsers. But this ain't no stroll in the park. We do cardio Ben's Bootcamp Style; with Interval Training. Which happens to be the most effective fat loss cardio training on the planet.


































Here is a video of a little bit of the action:







Cardio Intervals:

Bike
Step ups
Kettlebell Swings
High Knees

Perform each exercise for 30 seconds then rest for 90 seconds. Repeat for 10 rounds. 30 Seconds is as fast as you can go and the 90 seconds is recovery/rest.

Second perform 30 seconds of work then 60 seconds of rest in the second part of the workout. Today we completed 10 rounds here also.

I got some slack from the participants because I didn't post the warm up and cool down exercises AND I miss counted the amount of wall sits and planks they did. Let me assure you they busted tail from beginning to end:)


Nutrition Tip of the Day:

Thermic Effect Revisited

The following information was drawn from Alwyn Cosgroves Blog. Alwyn Cosgrove is the world leader in fat loss.

The thermic effect of food (TEF)- or thermogenic effect - is a term used to describe the energy expended by our bodies in order to consume (bite, chew and swallow) and process (digest, transport, metabolize and store) food.

For most people this total number typically accounts for about 7-10% of calories consumed based on the Standard American Diet (SAD....)

Breaking it down ...Protein foods typically have a TEF of 25 -30%. Carbohydrate foods require about 5-10%. Fruits are around 15% Cruciferous vegetables are around 30% and fats are somewhere between 0 and 3%.

So you can see where I'm going with this ... if you just exchanged 100 calories of carbs for 100 calories of protein -- you'd actually in effect - burn off another 20-25 calories. If you swapped 100 calories of fat for 100 calories of vegetables -- you'd eat up an extra 27-30 calories.

So let's say you are the typical person eating a highly processed, low fiber, low protein diet. You eat about 2500 calories and burn about 7% of those calories.

2500 - (7% of 2500) = 2325 calories absorbed

But then you switch to a higher protein diet, low in refined carbs and very high in whole foods, vegetables and fruits. You could easily increase the thermogenic effect.

2500 - (16% of 2500) = 2100 calories

That would mean you'd burn an extra 225 calories by doing nothing! For most people that's the equivalent of about 20-25 mins on a treadmill!

Small changes add up to big differences in the long term.

The Biggest Moosers First Workout

First Workout of many for the Biggest MOOsers. Today we did a workout called 30:30. Here are the details (I hope to have video up tomorrow):


































Each station you will perform that exercise 30 seconds three times getting as many reps as you can each time. After completing all three sets, write down your reps so that you have one number for that exercise. Rotate to the next exercise and repeat the process. Here are the exercises we did:

Push ups
Squat Press
Rows
Kettlebell Swings

After completion of that you now must go through all the reps of ALL the exercises you just did in the quickest time possible.

Part 2: Elliptical

30 seconds of Hill Climbers
30 seconds Rest
30 seconds High Knees
30 seconds Rest
30 seconds Jumping Jacks
30 seconds Rest

Repeat twice

Finished with two rounds of 30 second planks and 30 second Wall Sits

Nutrition Tip of the Day: Water Intake is vital to overall health and fat loss. You must take in at LEAST 1/2 your bodyweight in ounces every day to satisfy the body's need for water.