Tuesday, January 13, 2009
Make time for yourself.
Women!!! This year take the time to workout and better yourself as a person. You do so much for others but don't take the time for "YOU". So in 2009, start this year off right. Schedule some time to do at least 30 minutes of exercise a day. It could be walking to your next appointment at a fast pace or setting up dumbbells around your house and each time you go to that room you must do a predetermined exercise for 8, 10 or 12 reps.. Example: Push the vacuum with one arm and do bicep curls with the other. Switch hands after you went back and forth with the vacuum 10 times. It sounds cheesy but this is something that you can do. This is the year to make a change!!
Day 7 and 8
Sorry that I haven't blogged in the last 3 days. But I've still been staying on schedule.
Day 7
Breakfast: Oatmeal, Egg Whites and 3 turkey bacons
Snack: 20 Almonds
Lunch: Chicken and Spinach Wrap
Snack: Apple
Dinner: 2 chicken breast, carrots and broccoli
Workout:
Cardio - Bike 3 miles
Core: Bridge Series
Exercise:
Clean Pulls 4 x 5
Sit Ups 3 x 25
Bench Press 4 x 12 ( 225lbs)
SL Leg Bucks 3 x 10e
Good mornings 3x25
Day 8
Breakfast: Egg White Sandwich w/ 2 strips of turkey bacon.
Snack- Almonds - 20
Lunch: Chicken Wrap + Sweet Potato Fries
Snack- Apple
Dinner: Chicken, pinto, salsa and spinach Wrap with Soup.
Workout:
Hang Cleans x 20reps
30 -rig dips
Hanging Knee Raises
Hang Cleans x 15
24-ring dips
Hang Cleans x12
18- ring dips
Hang Cleans x 9
12- ring dips
Hang Cleans x 6
Hanging Knee Ups x 50
This was insane!!! but I got the job done. Great way to get back in to the swing of things.
Day 7
Breakfast: Oatmeal, Egg Whites and 3 turkey bacons
Snack: 20 Almonds
Lunch: Chicken and Spinach Wrap
Snack: Apple
Dinner: 2 chicken breast, carrots and broccoli
Workout:
Cardio - Bike 3 miles
Core: Bridge Series
Exercise:
Clean Pulls 4 x 5
Sit Ups 3 x 25
Bench Press 4 x 12 ( 225lbs)
SL Leg Bucks 3 x 10e
Good mornings 3x25
Day 8
Breakfast: Egg White Sandwich w/ 2 strips of turkey bacon.
Snack- Almonds - 20
Lunch: Chicken Wrap + Sweet Potato Fries
Snack- Apple
Dinner: Chicken, pinto, salsa and spinach Wrap with Soup.
Workout:
Hang Cleans x 20reps
30 -rig dips
Hanging Knee Raises
Hang Cleans x 15
24-ring dips
Hang Cleans x12
18- ring dips
Hang Cleans x 9
12- ring dips
Hang Cleans x 6
Hanging Knee Ups x 50
This was insane!!! but I got the job done. Great way to get back in to the swing of things.
Thursday, January 08, 2009
Spiritual Food for the Day
Proverbs 28:25
A greedy man stirs up dissension, but he who trusts inthe LORD will prosper.
A greedy man stirs up dissension, but he who trusts inthe LORD will prosper.
Day 4
Day 4-
7:00 -Breakfast: Grits, Eggs and Turkey Bacon. ( good breakfast really gets you going)
10:00- Snack - 2 string cheeses
12:00 - Workout
1:00 - Lunch - 1 grill chicken wrap
4:30- Snack - Protein Shake
7:00 - Dinner ( TBA) I don't know yet..
Workout: ( still on the body weight exercise routines) ( Anatomical Adaption Phase)
Bike: 2.5 miles
Shadow Box - 15 minutes ( none stop)
Jumping Jacks - 2 minutes
Manual Resistance Routine x 2
7:00 -Breakfast: Grits, Eggs and Turkey Bacon. ( good breakfast really gets you going)
10:00- Snack - 2 string cheeses
12:00 - Workout
1:00 - Lunch - 1 grill chicken wrap
4:30- Snack - Protein Shake
7:00 - Dinner ( TBA) I don't know yet..
Workout: ( still on the body weight exercise routines) ( Anatomical Adaption Phase)
Bike: 2.5 miles
Shadow Box - 15 minutes ( none stop)
Jumping Jacks - 2 minutes
Manual Resistance Routine x 2
- Bench Press
- Shoulder Press
- Rear Raise
- Lateral Raise
Rotator Cuff ( work)
Abs: Crunches x40, Sit Ups x 25, Crunches x 50, Sit Ups x 25, Low back Exercise x15
Wednesday, January 07, 2009
Tuesday, January 06, 2009
Day 2
Day 2:
6:00 am - Kenpo Training ( P90X video) - 45 minutes
7:00 am - Breakfast:
Cup of oatmeal ( no sugar or butter)
2 Scrammbled Eggs ( with only pepper added)
10:00am - Snack
String of Cheese and a bottled water
12:30 pm - Lunch 2 chicken Breast
1 cup of broccoli
1 cup of green beans
2:00 - Workout
(Bike for 25 minutes)
Shoulders:
Big 50: Front Raise, Side Raise, Rear Raise, Upright Row, Curl to Press 3 x 10e ( 20lbs)
Hips and Glute Exercises
Long Yoga Stretch.
Today I we had a basketball game so my meals were off.
6:00 am - Kenpo Training ( P90X video) - 45 minutes
7:00 am - Breakfast:
Cup of oatmeal ( no sugar or butter)
2 Scrammbled Eggs ( with only pepper added)
10:00am - Snack
String of Cheese and a bottled water
12:30 pm - Lunch 2 chicken Breast
1 cup of broccoli
1 cup of green beans
2:00 - Workout
(Bike for 25 minutes)
Shoulders:
Big 50: Front Raise, Side Raise, Rear Raise, Upright Row, Curl to Press 3 x 10e ( 20lbs)
Hips and Glute Exercises
Long Yoga Stretch.
Today I we had a basketball game so my meals were off.
Monday, January 05, 2009
The Spiritual food for the Day!
PSALMS 23:1
The Lord takes care of me as his sheep; I will not be without any good thing.
The Lord takes care of me as his sheep; I will not be without any good thing.
New Year Workout Plan
Okay it's 2009 and time for a change. I will record all of my workouts and meal plan each day. Hopefully you will join me in my quest for excellence. My goal is to drop 20lbs I'm currently 6'1 and 248lbs. The goal of this program is to get Healthy, ripped, strong and sexy . So if you're ready for this "Lets Go!"
January 5, 2008
Breakfast: 2 eggs ( no cheese) + 1 slice of whole wheat bread
Snack: Banana + Peanut Butter
Lunch: 2 turkey sandwiches w/lite mayo, tomatoes and lettuce.
Snack: Cup of Progressive Vegetable Soup
Dinner: Cesar Salad + 2 Lean Hot Pockets ( 280 calories)
I know I didn't eat as good as I would have liked but I hadn't been to the grocery store yet so wait til tomorrow.
Workout One:
Jump Rope x500 ( ladies you can modify this to 100-200)
Cardio 1 mile run on treadmill
Pull Ups x100
Push Ups x200
Squats x200
Cardio 1 mile run on treadmill
Ab Circuit: Crunches x 40 , Straight Leg toe Touches x40, SL V-Ups x 15each leg and Supermen x 25 ( only one set today)
Stretch ( 5 minutes)
Note: All of these numbers are individualized for me. You can modify the numbers to what you know you can do. But remember to always challenge yourself.
Good Luck
January 5, 2008
Breakfast: 2 eggs ( no cheese) + 1 slice of whole wheat bread
Snack: Banana + Peanut Butter
Lunch: 2 turkey sandwiches w/lite mayo, tomatoes and lettuce.
Snack: Cup of Progressive Vegetable Soup
Dinner: Cesar Salad + 2 Lean Hot Pockets ( 280 calories)
I know I didn't eat as good as I would have liked but I hadn't been to the grocery store yet so wait til tomorrow.
Workout One:
Jump Rope x500 ( ladies you can modify this to 100-200)
Cardio 1 mile run on treadmill
Pull Ups x100
Push Ups x200
Squats x200
Cardio 1 mile run on treadmill
Ab Circuit: Crunches x 40 , Straight Leg toe Touches x40, SL V-Ups x 15each leg and Supermen x 25 ( only one set today)
Stretch ( 5 minutes)
Note: All of these numbers are individualized for me. You can modify the numbers to what you know you can do. But remember to always challenge yourself.
Good Luck
Tuesday, July 01, 2008
4 Training Periods for Basketball
Have you ever watched the progression of a winning team through a season? If so, you probably noticed that they improved at peak times, not only in skill on the court but in physical aspects as well. When this type of development occurs across the board, it does not occur haphazardly. This takes place by breaking down training schedules into periods in which the emphasis is placed on one or two performance areas. This process is called periodization and is the most effective way to plan strength training programs.
Each of these periods, or “blocks”, has its own objectives and training parameters that should be accomplished in an annual plan and that should improve motor abilities such as endurance, speed, and strength.
Four Training Periods of Basketball
Pre-Season (August – October)This period usually lasts for two to four weeks and is the time to introduce the in-season weight training program. It is a physically challenging period, not only because of the weight, but due to its combination with the occasional two daily practices in preparation for the upcoming season.
In-Season (November – March)The training in this period should maintain the improvements developed in the off-season. Optimal performance, or peaking, should occur during this period. Conditioning is not a major part of this phase unless an athlete is not getting playing time. However, a quality weight training program should be implemented.
Post Season (March – April)In the post season, athletes take about two to four weeks of active rest to recover from a long season. In high school and college basketball this period should begin some time in March.
Off-Season (May – July)In the off-season, a quality training program should develop athletes into better players. Skill development, weight training, agility drills, conditioning, stretching, plyometrics, and medicine ball work is key in order to begin the road to peaking for the start of the competitive season and the most important parts of the year.
The annual plan is split into three key areas:
· the preparatory phase
· the competitive phase
· the transition phase
Each phase is pretty much self-explanatory. The preparatory phase prepares an athlete for the competitive phase. After the competitive phase the athlete needs the transition phase to recuperate.
When creating an annual plan, a coach must consider how and when he wants his athletes to peak. A team can have up to three peaks (mono, bi, and tri) in an annual plan. The number of peaks a team should have for competitive purposes is determined by athletic playing levels. For example, junior level athletes should train on a mono-cycle so that they can concentrate on building skill in a long preparatory phase.
After the year is planned or periodized, the development of sport specific strength must be developed. Those two combined promotes long term training improvements and the avoidance of over training.
Each of these periods, or “blocks”, has its own objectives and training parameters that should be accomplished in an annual plan and that should improve motor abilities such as endurance, speed, and strength.
Four Training Periods of Basketball
Pre-Season (August – October)This period usually lasts for two to four weeks and is the time to introduce the in-season weight training program. It is a physically challenging period, not only because of the weight, but due to its combination with the occasional two daily practices in preparation for the upcoming season.
In-Season (November – March)The training in this period should maintain the improvements developed in the off-season. Optimal performance, or peaking, should occur during this period. Conditioning is not a major part of this phase unless an athlete is not getting playing time. However, a quality weight training program should be implemented.
Post Season (March – April)In the post season, athletes take about two to four weeks of active rest to recover from a long season. In high school and college basketball this period should begin some time in March.
Off-Season (May – July)In the off-season, a quality training program should develop athletes into better players. Skill development, weight training, agility drills, conditioning, stretching, plyometrics, and medicine ball work is key in order to begin the road to peaking for the start of the competitive season and the most important parts of the year.
The annual plan is split into three key areas:
· the preparatory phase
· the competitive phase
· the transition phase
Each phase is pretty much self-explanatory. The preparatory phase prepares an athlete for the competitive phase. After the competitive phase the athlete needs the transition phase to recuperate.
When creating an annual plan, a coach must consider how and when he wants his athletes to peak. A team can have up to three peaks (mono, bi, and tri) in an annual plan. The number of peaks a team should have for competitive purposes is determined by athletic playing levels. For example, junior level athletes should train on a mono-cycle so that they can concentrate on building skill in a long preparatory phase.
After the year is planned or periodized, the development of sport specific strength must be developed. Those two combined promotes long term training improvements and the avoidance of over training.
Friday, August 10, 2007
Pre-Season Nutrition
Whether you are in high school or college, it is time to prepare for the next 3-4 months of the season. During the summer, your base strength should have been developed for the Pre-Season, the time in which you will get ready for the rigors of the In-Season. You should get prepared for the first game during this 8 to 10 week period so you that you will achieve performance success.
Healthy athletes make huge contributions to their team because they get to play. One key attribute of healthy players is proper nutrition.
Make sure that each of your athletes eats at least 4-6 meals a day. The general diet should come from a variety of foods high in carbohydrates, with the recommended amount of protein while low in fat, but provides sufficient energy and sufficient vitamins (largely from fruit and vegetables) which are all low in salt. Athletes should also drink plenty of water; the fluid requirements of an athlete are higher than the rest of the population.
Carbohydrate
Athletes need plenty of carbohydrates. Carbs come from starchy foods such as pasta, rice, potatoes, bread, breakfast cereal, and fruit and are turned into the fuel that the athletes need to train and compete. Therefore, a balanced meal for an athlete should contain a high carbohydrate count.
Protein
Each athlete should consume at least 2 to 3 servings of lean protein daily. Protein is found in meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds.
Fat
To produce energy quickly, athletes need to keep the fat in the diet to a minimum. Fat slows down the rate at which the athlete can use their energy. Athletes should avoid excess fat. This is a hard feat because most of the foods we enjoy have a high fat content. Just as a performance coach trains an athlete to forsake bad habits during execution of play it is equally important for an athlete to learn and adapt the same attitude towards foods that are not good for them.
Vitamins (From Fruits and Vegetables)
Athletes should eat at least five servings of fruits and vegetables every day. So coaches, instead of giving them candy and donuts at team meetings give them apples, bananas, pears or raisons. For team meals consider serving pasta with a hearty, tomato based sauce that contains other veggies like carrots, peas, and mushrooms but make sure the vegetable are not over cooked or they will loose the vitamin benefit. If possible, choose fresh over frozen and frozen over canned.
Fluids
The consumption of fluid is very important to athletes. Therefore, healthy, hydrating choices should be accessible to them at meal time and during practice/competition time. Coaches should encourage athletes to avoid sodas, sugary drinks, alcohol, and any other substance that may cause dehydration.
Remember, a winning team has healthy athletes. The first step in achieving this is proper nutrition.
Healthy athletes make huge contributions to their team because they get to play. One key attribute of healthy players is proper nutrition.
Make sure that each of your athletes eats at least 4-6 meals a day. The general diet should come from a variety of foods high in carbohydrates, with the recommended amount of protein while low in fat, but provides sufficient energy and sufficient vitamins (largely from fruit and vegetables) which are all low in salt. Athletes should also drink plenty of water; the fluid requirements of an athlete are higher than the rest of the population.
Carbohydrate
Athletes need plenty of carbohydrates. Carbs come from starchy foods such as pasta, rice, potatoes, bread, breakfast cereal, and fruit and are turned into the fuel that the athletes need to train and compete. Therefore, a balanced meal for an athlete should contain a high carbohydrate count.
Protein
Each athlete should consume at least 2 to 3 servings of lean protein daily. Protein is found in meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds.
Fat
To produce energy quickly, athletes need to keep the fat in the diet to a minimum. Fat slows down the rate at which the athlete can use their energy. Athletes should avoid excess fat. This is a hard feat because most of the foods we enjoy have a high fat content. Just as a performance coach trains an athlete to forsake bad habits during execution of play it is equally important for an athlete to learn and adapt the same attitude towards foods that are not good for them.
Vitamins (From Fruits and Vegetables)
Athletes should eat at least five servings of fruits and vegetables every day. So coaches, instead of giving them candy and donuts at team meetings give them apples, bananas, pears or raisons. For team meals consider serving pasta with a hearty, tomato based sauce that contains other veggies like carrots, peas, and mushrooms but make sure the vegetable are not over cooked or they will loose the vitamin benefit. If possible, choose fresh over frozen and frozen over canned.
Fluids
The consumption of fluid is very important to athletes. Therefore, healthy, hydrating choices should be accessible to them at meal time and during practice/competition time. Coaches should encourage athletes to avoid sodas, sugary drinks, alcohol, and any other substance that may cause dehydration.
Remember, a winning team has healthy athletes. The first step in achieving this is proper nutrition.
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