Strickland Fitness

Some Important Tips

Tips, statistics, dos and don’ts on nutrition and fitness People who keep a food journal tend to lose weight – Why? Because you become aware of what you are putting into your body. When asked how many calories a day do you consume? The answer is usually 500-800 less than the actual amount. I have many clients who lose their first couple of pounds just by starting a food journal. This doesn’t mean you have to do it forever. Once you become aware of your tendencies and make the appropriate changes, the journal has done the trick. Preparation is the key – In this fast paced world, the time to sit down and eat a healthy meal seems non-existent. We are always after the quick fix because it’s quick. Well we all know that a quick meal is usually not a healthy one. Our blood sugar is low because we haven’t eaten in awhile and we need that energy boost. That energy boost generally comes in the form of sugar and fat. It tastes good and it’s accessible. However, the results are not as desired! Why do we treat our nutrition this way but not our jobs or hobbies. If you are to lead an upcoming meeting at work, how do you go into it? Most people will do some research on the topic, prepare some handouts, or write down some issues to be covered. That is preparing for something important. Well what if you looked at your nutrition that way. If you felt each meal was important, you might prepare for it a little better. If you have a busy Monday, be ready for it. Don’t go to work empty handed telling yourself you will grab something for lunch….it probably will not be very healthy. Bring your healthy lunch to work with you that you have already prepared Sunday night. Breakfast is the most important meal of the day – If you eat dinner at 7 o’clock, wake at 6, and then not eat until lunch time (believe me, a lot of people do that), that is 17 hours that your body has gone without an energy source. What are you teaching your body? I’ll tell you…hang on to all my fat (stored energy) because I am going to need it. If you don’t feed your body, your body will store everything you give it for later use. Breakfast will kick start your metabolism (along with cardio and exercise of course) and start your day off with an energy boost and not energy deprivation. If you say, “but I’m not hungry in the morning,” start with something small and easily digestible. Work your way up to a good nutritious meal. Not a lot of time in the morning you’re thinking. A good breakfast can be ready in 5 minutes. How important is it to you? Eat about 5 small meals throughout the day – Eating small amounts throughout the day will help regulate your metabolism and give your body a constant dose of energy, vitamins and minerals. You will never feel that quick fix urge or blood sugar drop (crash). Remember, a crash in blood sugar (energy) most always results in an unhealthy choice. Not enough time for an actual meal? Have some unsalted almonds handy. A handful will give you the energy needed to make to the next meal and it is a good source of healthy fat. Yes, you do need a bit of good fat in your food. Fat helps your body absorb all the vitamins and minerals the rest of your food is providing. Other examples of good fat are flaxseed and olive oil, nuts, and avocado.  

Alright, we hit the arms pretty good and now we will hit the legs and core. This workout is for all the Octoberfesters out there! Let’s start the weekend out right! Everyone do the same workout. When you are done, put a check in the box for October 10^th. Sunday is a rest day. Use it to rest the body and prepare for next week. We will be going to the next level!! Great work!!

The Workout

Do each exercise once without rest. After the series, rest for 2 minutes and then repeat 3-4 times resting 2 minutes between each series.

 

10 minutes warm up

10 stationary lunges on each side (do all 10 on one side and then switch)

15 isolated ab crunches

12 body squats

Plank for as long as possible up to 1 minute

10 side lunges on each side (alternate sides)

Plank with alternating limb raises for as long as possible up to 1 minute

10 sumo squats

10 minutes cool down

 

Stationary Lunge – start with your back leg and front leg bent at 90 degrees. Rise straight up and then lower until your knee is a few inches from the ground. Keep the motion slow and controlled. Be sure to keep your back straight at all times!

Isolated crunches – use the abs to pull your shoulder blades off the ground.

Body Squats – Pretend you are going to sit in a chair with your knees bending no more than 90 degrees. Keep the back straight and control the exercise with your hips. Hips should go straight back as you are squatting. Knees should not go forward. Slow and controlled.

Plank – Keep your whole body in a straight line. Keep the abs tight.

Side lunges – start standing tall with your hands above your head. Take a big step to the side making sure both feet remain facing forward. The knee to the side you are stepping to should bend and the other leg should be straight. Bring your hands to the foot of your bent leg. Push off back to the starting position.

Plank with limb raises – Do a plank and without rotating your pelvis at all, raise one limb off the ground. Hold for a few seconds and then replace. Raise another limb. Continue through all your limbs.

Sumo Squats – Using a medium weight, start with a wide stance and your feet angled slightly outward. Holding the weight between your legs, lower your butt straight down until the weight touches the floor or you feel your upper body start to come forward. Return to starting position. Keep your back straight the whole time. Slow and controlled.

 

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I did Challenge #6 today and it was awesome. My arms were burning, my heart was pumping, and I was sweating! Did you have the same experience? I always keep my workouts intense…no matter what it is I’m doing. When you hit the gym, hit it hard. You really will only get out of what you put in. Always keep your goals in mind!!

The Challenge for today is to rest your arms and hit the intervals hard. We will be doing one workout over the weekend along with a day of rest. I have a feeling everyone is feeling the intensity so let’s raise those heart rates a little. Beginners do workout A and the more advanced do workout B. If you need a reminder on how intervals work, read this: http://stricklandfitness.com/2008/12/15/interval-training/. Go for it!!! Once you have done your intervals, put a check mark in the box for Oct. 9^th. Great job!

 

Workout A:

10 minutes warm up

20-30 minutes intervals with your low heart rate being 50% of your max and your high heart rate being 80%

10 minutes cool down

Workout B:

10 minutes warm up

20-30 minutes intervals with your low heart rate being 60% of your max and your high heart rate being 85%

10 minutes cool down

 

Use of any knowledge from this website is voluntary. By reading this post, you agree to the terms and conditions outlined in the disclaimer in the about section of this website. Thanks for participating!

Ok challengers, it’s time to start shredding the upper body! We are trying to build lean muscle and burn fat. So for the purpose of this challenge, we will be sticking to medium weights, doing more repetitions, and reducing our recovery time between sets to keep the heart rate slightly elevated. If you are trying to build bulk muscle, heavier weights and more rest between sets will be needed. There will not be separate workouts for the beginners and more advanced. Everyone will do the same workout with the amount of weight being the difference. This workout is for the gym. If you do not belong to a gym, you can use anything at home that you can hold in one hand.

You will only get out of this workout what you put into it. Challenge yourself and keep it intense!! Before you start, read this: http://stricklandfitness.com/2009/01/22/intensity/.

Here is a description of all the exercises you will need for the workout:

Push-ups: (works the chest, triceps, and shoulders) Always start on your hands and feet and drop to the knees if needed to complete the set.

Lat Pulls: (works the Lats. See this for more details, http://stricklandfitness.com/2008/10/22/back-not-bis/) The lat pull machine requires you to use your back and biceps. It’s the machine that you sit down on and pull the weight down. Pull the weight down to the front of your chin, not behind your head. As you are pulling the weight down, try and pull your shoulder blades into your back pocket throughout the movement. This ensures you are using your lats and not only your arms. Be sure to keep your back straight. Don’t lean back.

Military Press: (works the shoulders and traps, or top of the shoulders) Sit on a bench with a back support. Start with the dumbbells in front of your shoulders with your palms facing toward you. Press above your head while twisting your palms to face away from you.

Isolated Abdominal Crunches: (works the abs) see challenge #3.

Straight Arm Shoulder Raises: (works the front and side of shoulders) With the dumbbells at your side, palms facing toward your body, raise the weight to your sides until shoulder height and then lower. Keep your arms straight through the entire movement. Raise the weight now to the front and lower. Alternate between the side and front. Keep your back straight.

Tricep Extensions: (works the triceps, or back of the arms) Standing with a straight back and a small bend in the knees, hold a dumbbell with both hands straight above your head. Bending only at the elbows, slowly lower the weight behind your head and then extend back to above your head. Do not move your head forward to let the weight pass behind it.

Bicep Curls: (works the biceps, or front of the arms) Standing with a straight back and a slight bend in the knees, hold a dumbbell in each hand. Imagine that your elbows are pinned to your sides. Starting with the weights down by your waist, slowly bring the weight up to your shoulders by bending at the elbow. Be sure the elbow doesn’t move and your body remains perfectly still throughout the movement.

The Workout

For each exercise, choose a weight that you can do 12-15 repetitions with the last 3 reps being difficult to do while maintaining good form.

10 minute warm-up

In the order mentioned above, do 12-15 repetitions of each exercise with no rest between them. Work hard and intense. Focus on the muscle you are using for each exercise. Make a mind – muscle connection!! After 1 series, rest for 2 minutes. Repeat the series 2-3 more times with 2 minutes rest between each series for a total of 3-4 series.

10 minute cool down

 

Once completed, put a check in the box for Oct. 8^th. Great job!!!

 

 

Use of any knowledge from this website is voluntary. By reading this post, you agree to the terms and conditions outlined in the disclaimer in the about section of this website. Thanks for participating!

 

I hope everyone is enjoying the challenge! I have received some great emails from challengers so keep up the awesome work! Your challenge for today is easy. Read the two attached posts,  make a list of all the things you think you need to change in your lifestyle to maintain your goals, and then active rest.

Active rest is doing something to get the blood flowing throughout the body without tiring the muscles. Some examples of active rest are: Going on a walk, riding your bike, taking an easy swim in the pool, or a good session of active stretching. Use this day to catch up on your food journal, rest your mind and body,  and make your lifestyle change list. Think about all the things you would like to change in order to live a healthier lifestyle. Write each one of them down. Once you have made your list, pick one item and start making the change. Once you have made one change, you can move onto the next one. We are after long-term change and not short term fixes. Once you have done this, put a check in the box for Oct. 6th. Great Job!!!!

http://stricklandfitness.com/2008/10/21/change/

http://stricklandfitness.com/2008/12/21/true-reflection/