Well it is the time of the year where I feel like every weekend is some kind of holiday party so I am surrounded by food and drinks. It is times like this that I am thankful that I take care of myself the earlier part of the year and can splurge alittle now. Even when I do splurge though I usually feel pretty bad the next day and want to make up for it with a good workout. Being in San Diego we are lucky since we can workout outside pretty much all year round. I did this workout at a park near my house, but you can modify it for an indoor gym workout too.
Warm Up:
1/2 mile run to the park followed by a dynamic warm up:
20 Yd Skips w/ arm swings
20 Yd "A" Skips
20 Yd "B" Skips
20 Yd Side Shuffles
20 Yd Lunge with reach
20 Yd Bear Crawls
Workout:
(I made each station at different parts of the park so I had to run about 50 yds to each)
10 Pull Ups (used a swing set)
10 Box Jumps (used a table)
25 Push Ups
10 1 Legged Squats (on a bench)
20 Sit Ups
20 Yd Sprint back to the beginning
I went through this circuit 3 times taking breaks when I needed them. I didn't time it but it probably took about 30 minutes to get through. It was a great cure for the holiday party hangover.
Mike
www.sandiegopremiertraining.com
Monday, December 7, 2009
Monday, November 30, 2009
How Many Calories Should I Be Eating?
This video clip will show you exactly how to find out how many calories you shoud be eating depending on your goal using a free online tool.
Mike
www.sandiegopremiertraining.com
Mike
www.sandiegopremiertraining.com
Thursday, November 19, 2009
Healthy Thanksgiving Recipe
Looking for something alittle better to cook this holiday season? Try this recipe out from www.acefitness.org
Cornbread & Sausage StuffingProvided by EatingWell.com
Serves12
Prep Time25 min.
Total Time50 min.
Nutrition Profile: Healthy Weight Low Calorie Low Cholesterol
Cornbread stuffing, a Southern favorite, is a nice change from more traditional white-bread stuffing. Our delectable recipe uses Italian turkey sausage, rather than pork, and omits all the butter and cream to cut the fat by two-thirds. The stuffing is lower in sodium as well and so easy to make that it’s sure to become a favorite side year-round.
INGREDIENTS
1 pound sweet Italian turkey sausage, (about 4 links), casings removed
2 cups finely chopped onion
1 1/2 cups finely chopped celery
1/4 teaspoon salt
Freshly ground pepper, to taste
2 pounds prepared cornbread, cut into 3/4-inch cubes (about 12 cups)
1/4 cup chopped fresh parsley
1 tablespoon chopped fresh sage
1 1/2 cups reduced-sodium chicken broth
COOKING DIRECTIONS
Step 1 Preheat oven to 325°F. Coat a 9-by-13-inch baking pan with cooking spray.
Step 2 Cook sausage in a large nonstick skillet over medium-high heat, stirring and breaking up with a wooden spoon, until browned, about 10 minutes. Add onion and celery; cover, reduce heat and cook, stirring occasionally, until tender, about 10 minutes. Transfer the mixture to a large bowl. Season with salt and pepper. Add cornbread, parsley and sage.
Step 3 Bring broth to a simmer in a small saucepan. Pour 1 cup over the stuffing mixture and toss gently (the cornbread will break into smaller pieces). Add as much of the remaining broth as needed, 1/2 cup at a time, until the stuffing feels moist but not wet. Spoon the stuffing into the prepared pan and cover with foil.
Step 4 Bake the stuffing until thoroughly heated, about 25 minutes. Serve warm.
MAKE AHEAD TIP
Prepare through Step 3, cover and refrigerate for up to 1 day. Bake at 350°F until hot, about 30 minutes.
NUTRITION INFO
Per serving
Calories: 242
Carbohydrates: 34g
Fat: 8g
Protein: 10g
Dietary Fiber: 2g
Saturated Fat: 3g
Monounsaturated Fat: 0g
Cholesterol: 29mg
Potassium: 79mg
Sodium: 692mg
Exchanges: 2 starch, 1 medium-fat meat
Carbohydrate Servings: 2
Cornbread & Sausage StuffingProvided by EatingWell.com
Serves12
Prep Time25 min.
Total Time50 min.
Nutrition Profile: Healthy Weight Low Calorie Low Cholesterol
Cornbread stuffing, a Southern favorite, is a nice change from more traditional white-bread stuffing. Our delectable recipe uses Italian turkey sausage, rather than pork, and omits all the butter and cream to cut the fat by two-thirds. The stuffing is lower in sodium as well and so easy to make that it’s sure to become a favorite side year-round.
INGREDIENTS
1 pound sweet Italian turkey sausage, (about 4 links), casings removed
2 cups finely chopped onion
1 1/2 cups finely chopped celery
1/4 teaspoon salt
Freshly ground pepper, to taste
2 pounds prepared cornbread, cut into 3/4-inch cubes (about 12 cups)
1/4 cup chopped fresh parsley
1 tablespoon chopped fresh sage
1 1/2 cups reduced-sodium chicken broth
COOKING DIRECTIONS
Step 1 Preheat oven to 325°F. Coat a 9-by-13-inch baking pan with cooking spray.
Step 2 Cook sausage in a large nonstick skillet over medium-high heat, stirring and breaking up with a wooden spoon, until browned, about 10 minutes. Add onion and celery; cover, reduce heat and cook, stirring occasionally, until tender, about 10 minutes. Transfer the mixture to a large bowl. Season with salt and pepper. Add cornbread, parsley and sage.
Step 3 Bring broth to a simmer in a small saucepan. Pour 1 cup over the stuffing mixture and toss gently (the cornbread will break into smaller pieces). Add as much of the remaining broth as needed, 1/2 cup at a time, until the stuffing feels moist but not wet. Spoon the stuffing into the prepared pan and cover with foil.
Step 4 Bake the stuffing until thoroughly heated, about 25 minutes. Serve warm.
MAKE AHEAD TIP
Prepare through Step 3, cover and refrigerate for up to 1 day. Bake at 350°F until hot, about 30 minutes.
NUTRITION INFO
Per serving
Calories: 242
Carbohydrates: 34g
Fat: 8g
Protein: 10g
Dietary Fiber: 2g
Saturated Fat: 3g
Monounsaturated Fat: 0g
Cholesterol: 29mg
Potassium: 79mg
Sodium: 692mg
Exchanges: 2 starch, 1 medium-fat meat
Carbohydrate Servings: 2
Monday, November 16, 2009
What Are You Having For Thanksgiving?
I always like to remind my clients how fast calories can add up over the holidays. If you been training hard all year and eating right the majority of the time dig in. If not be careful. There are moderate portions. Most people probably have more than this?
1 Glass of wine………………………….120 calories
1 oz of potato chips……………………..150 calories
1 tablespoon of dip……………………...75 calories
3 cups of salad with diet dressing………100 calories
6 oz of cured ham……………………….300 calories
6 oz of turkey……………………………340 calories
½ cup of cranberry sauce………………..190 calories
½ cup of stuffing………………………...180 calories
½ cup of mashed potatoes……………….150 calories
½ cup of gravy…………………………...150 calories
½ cup of green bean casserole…………...225 calories
½ cup of candied sweet potatoes………...150 calories
1 dinner roll with butter………………….155 calories
1 piece of apple pie………………………410 calories
½ cup of ice cream………………………145 calories
1 cup of coffee with cream and sugar…...50 calories
For a Grand Total of 2,890 calories
Fun to eat but would take walking approx. 28.9 miles to burn off.
Mike
www.sandiegopremiertraining.com
1 Glass of wine………………………….120 calories
1 oz of potato chips……………………..150 calories
1 tablespoon of dip……………………...75 calories
3 cups of salad with diet dressing………100 calories
6 oz of cured ham……………………….300 calories
6 oz of turkey……………………………340 calories
½ cup of cranberry sauce………………..190 calories
½ cup of stuffing………………………...180 calories
½ cup of mashed potatoes……………….150 calories
½ cup of gravy…………………………...150 calories
½ cup of green bean casserole…………...225 calories
½ cup of candied sweet potatoes………...150 calories
1 dinner roll with butter………………….155 calories
1 piece of apple pie………………………410 calories
½ cup of ice cream………………………145 calories
1 cup of coffee with cream and sugar…...50 calories
For a Grand Total of 2,890 calories
Fun to eat but would take walking approx. 28.9 miles to burn off.
Mike
www.sandiegopremiertraining.com
Monday, November 9, 2009
Get A Head Start On Your New Years Resolution
I always try and preach to my clients to get a head start on their New Years Resolution. This is the time of year when most people are stressed at work to get everything done before the holidays and their exercise program usually suffers. This means they gain a few extra pounds. Be honest, how many people do you know that do not gain any weight over the holidays.
Why do we have to wait until January 1st to start? Will things really be that better then? You will actually be worse off. You probably will be 5-10lbs heavier and have more work to do. The bottom line is there is never a perfect time to get started on an exercise program. You will always be able to think of some reason why you should put it off. Once you realize this you can finally accept the fact that it is going to be hard but you will start immediately.
This doesn't mean you have to start everything all at once. If you feel like you will get overwhelmed just take it one thing at a time. First you can start a strength training program 2-3 days per week. Once you developed that routine you can add a cardio program a few days a week. Then finally you can start to control your eating habits. While this is very effective and will work, just remember if you are not doing all the pieces at once your results will be much slower so do not expect miracles right away. If you do start now though you will prevent yourself from added those extra holiday pounds. Think about how much better you will feel about splurging for the holidays because you exercised as much as possible before them.
If you need a little extra help you can check out this program to get you started. It is a great program that will explain how to burn fat and build muscle with proper nutrition and exercise. Just click on the link below to learn more.
Click Here!
Thanks,
Mike
http://www.sandiegopremiertraining.com/
http://www.myworkoutcreator.com/
Why do we have to wait until January 1st to start? Will things really be that better then? You will actually be worse off. You probably will be 5-10lbs heavier and have more work to do. The bottom line is there is never a perfect time to get started on an exercise program. You will always be able to think of some reason why you should put it off. Once you realize this you can finally accept the fact that it is going to be hard but you will start immediately.
This doesn't mean you have to start everything all at once. If you feel like you will get overwhelmed just take it one thing at a time. First you can start a strength training program 2-3 days per week. Once you developed that routine you can add a cardio program a few days a week. Then finally you can start to control your eating habits. While this is very effective and will work, just remember if you are not doing all the pieces at once your results will be much slower so do not expect miracles right away. If you do start now though you will prevent yourself from added those extra holiday pounds. Think about how much better you will feel about splurging for the holidays because you exercised as much as possible before them.
If you need a little extra help you can check out this program to get you started. It is a great program that will explain how to burn fat and build muscle with proper nutrition and exercise. Just click on the link below to learn more.
Click Here!
Thanks,
Mike
http://www.sandiegopremiertraining.com/
http://www.myworkoutcreator.com/
Monday, November 2, 2009
Workout Finisher
One of my favorite ways to end my workouts each day is with a finisher. Finishers are high intense mini workouts to finish you off. There are a number of different types of finishers you can do. These can include intervals, circuits, sprints, plyometrics... They will almost feel like short cardio sessions because they will elevate your heart rate very high in a short period of time. If you are interested in a fat loss program they can be a great addition to your workout routine. I put together a short circuit as an example below. This is a 150 workout meaning you will perform 150 reps of a few different exercises as fast as you can. Try and time how long it takes to finish. Periodically do it and see how your time will improve.
Feel free to post your time in the comment section.
Good Luck,
Mike
www.sandiegopremiertraining.com
Feel free to post your time in the comment section.
Good Luck,
Mike
www.sandiegopremiertraining.com
Thursday, October 22, 2009
3 Steps To Improve Your Posture And Flexibility
Flexibility is one major component of fitness that is often overlooked. It is because of this I see so many injuries. A proper flexibility program should be the foundation of an exercise program to help improve posture and reduce injuries. When you have a posture deviation there is usually tightness in one area and weakness in another. For example we often see individuals come in with rounded shoulders. This comes from certain muscle tightness and weakness. You need to address both to see maximal improvements. Here is a 3 step process to help improve posture.
1. Myofascial Release:
The Wikipedia definition of Myofascial Release is a form of soft tissue therapy used to treat somatic dysfunction and accompanying pain and restriction of motion. This is accomplished by relaxing contracted muscles, increasing circulation, increasing venous and lymphatic drainage, and stimulating the stretch reflex of muscles and overlying fascia. What this means is when we are tight it is usually caused by injury or inactivity of a muscle. This can develop into adhesions that form in the muscle, or knots, that may limit range of motion. In order to bread up these adhesions we can use myofascial release. This involves applying pressure to adhesions to relax them and break them up.
This can be done by massage or foam rolling. There are many pieces of equipment you can use to help break of these knots. Two popular methods are foam rolling and a massage stick seen below:
Using our example again with rounded shoulders, a great place to foam roll would be the lats. These muscles are often tight with this posture distortion.
2. Static Stretching:
Once you have started to workout out any scar tissue or adhesions that have built up you can begin stretching them out with static stretching. This is your typical stretching protocol. You hold a static stretch usually for around 30 seconds. You need to hold it for at least this long so that your muscle has a chance to relax and lengthen longer than normal. It should never hurt to stretch. Only take the muscle to a point of minor distortion. If you stretch too far you are likely to injure yourself.
When you see rounded shoulders a great static stretch would be the pectoral muscles. An easy way to stretch here is standing in a door way holding on to the sides with your arms and extending your chest and shoulders through.
3. Strengthening Exercises:
Finally once we have done the necessary stretching you need to incorporate a strengthen exercise. Even if you gain flexibility in tight muscles, the weak ones may not be functioning properly. When you have a tight muscle, the antagonist or opposite muscle will most likely be weak and inhibited. This muscle needs to be strengthened to see maximal benefit for range of motion.
Going back to our example of rounded shoulders we need to strengthen the rhomboids and middle/lower trapezius. These are important posture muscles that become weakened with long periods of sitting at a desk. A great exercise here is the SB Cobra seen below.
Mike
www.sandiegopremiertraining.com
1. Myofascial Release:
The Wikipedia definition of Myofascial Release is a form of soft tissue therapy used to treat somatic dysfunction and accompanying pain and restriction of motion. This is accomplished by relaxing contracted muscles, increasing circulation, increasing venous and lymphatic drainage, and stimulating the stretch reflex of muscles and overlying fascia. What this means is when we are tight it is usually caused by injury or inactivity of a muscle. This can develop into adhesions that form in the muscle, or knots, that may limit range of motion. In order to bread up these adhesions we can use myofascial release. This involves applying pressure to adhesions to relax them and break them up.
This can be done by massage or foam rolling. There are many pieces of equipment you can use to help break of these knots. Two popular methods are foam rolling and a massage stick seen below:
Using our example again with rounded shoulders, a great place to foam roll would be the lats. These muscles are often tight with this posture distortion.
2. Static Stretching:
Once you have started to workout out any scar tissue or adhesions that have built up you can begin stretching them out with static stretching. This is your typical stretching protocol. You hold a static stretch usually for around 30 seconds. You need to hold it for at least this long so that your muscle has a chance to relax and lengthen longer than normal. It should never hurt to stretch. Only take the muscle to a point of minor distortion. If you stretch too far you are likely to injure yourself.
When you see rounded shoulders a great static stretch would be the pectoral muscles. An easy way to stretch here is standing in a door way holding on to the sides with your arms and extending your chest and shoulders through.
3. Strengthening Exercises:
Finally once we have done the necessary stretching you need to incorporate a strengthen exercise. Even if you gain flexibility in tight muscles, the weak ones may not be functioning properly. When you have a tight muscle, the antagonist or opposite muscle will most likely be weak and inhibited. This muscle needs to be strengthened to see maximal benefit for range of motion.
Going back to our example of rounded shoulders we need to strengthen the rhomboids and middle/lower trapezius. These are important posture muscles that become weakened with long periods of sitting at a desk. A great exercise here is the SB Cobra seen below.
Mike
www.sandiegopremiertraining.com
Subscribe to:
Posts (Atom)
Posts
