Indoor Workout Monday 11-10-08

Mira Mar and back (3 minute fast run)

speed ladders x 10 minutes

DB squat Press x 45 seconds
DB Curls x 45 sec
DB Flies x 45 sec
Euclid and Back (2 minute fast run)
3 rounds

Squat Thrusts x 20 to 30
push ups x 20 to 30
traveling split jumps x 40 yards
2 rounds

Swiss Ball Crunch x 1 minute
Metronomes x 1 minute
Swiss Ball Prone Bridge x 1 minute
2 to 3 rounds

What is Cellulite? Sorry about the picture…LOL!

This was the most to the point article I read on cellulite. Check it out!

Reviewed by: Steven Dowshen, MD
Date reviewed: September 2006

Cellulite is the lumpy substance resembling cottage cheese that is commonly found on the thighs, stomach, and butt.

Cellulite is actually a fancy name for collections of fat that push against the connective tissue beneath a person’s skin, which causes the surface of the skin to dimple or pucker and look lumpy.

You can check to see if you have cellulite by pinching the skin around your upper thigh.

If it looks a bit lumpy, you probably have it.

And if you do have cellulite, you’re definitely not alone: Most girls and women – and some men – have cellulite.

Several factors influence whether a person has cellulite and how much they have.

Your genes, your gender, the amount of fat on your body, your age, and the thickness of your skin are all associated with the amount of cellulite you have or how visible it is.

Whatever the cause of cellulite, it’s important to know that there aren’t any miracle products, treatments, or medicines that can make it go away.

For example, some fancy salon treatments that promise to get rid of cellulite simply cause your skin to puff up through deep massaging, temporarily reducing the appearance of cellulite.

Treatments like liposuction (surgery to remove fat) and mesotherapy (injection of drugs into cellulite) are either expensive or may produce only temporary improvement.

Many doctors even warn that liposuction is not an effective treatment for cellulite because liposuction is designed to remove deep fat instead of cellulite, which is close to the skin.

If you have cellulite, chances are you won’t like it.

It’s important to remember, though, that almost everyone wishes that something about their body was a bit different.

This is particularly true for teens whose bodies are going through all sorts of changes caused by puberty.

If you decide that you want to try to reduce the amount of cellulite you have, the best thing to do is to decrease excess body fat.

If you and your doctor think that you are overweight, eat fewer calories and exercise more.

Experts agree that an exercise routine that combines aerobic exercise with strength training is the best weapon against cellulite.

In the meantime, if you want to conceal your cellulite, try using a self-tanning product.

Cellulite tends to be a little bit less noticeable on darker skin.

Bulky women, a thank you note, and a tough ass workout.

Q: Does lifting weights make women bulky?

No.

Since women have much less testosterone, it is not possible for them to get bulky unless they are taking anabolic steroids.

Having said that, the only way women may appear to look bulky or thicker than normal is if they are not doing their entire fitness program correctly.

For example, let’s say a woman starts a strength training program with her body fat percentage above 35 percent.

If she fails to do cardiovascular exercise and additionally has poor nutritional habits. Overtime her body may get bulky.

Cardio and good nutrition help stimulate fat burning and must be done in addition to lifting weights.

If both of these components are neglected, the bulkiness will become more evident because the existing fat surrounding the muscle will expand from the muscle being built underneath the fat tissue.

To avoid this, you must combine consistent cardio exercise and healthy eating to your program.

Let’s first clear up some of the misconceptions about strength training and the truth behind these myths.

This first myth is the “biggie” and it has prevented many women from strength training.

It sounds a little something like this; “I don’t want to lift weights because I don’t want to get bulky.”

Let’s explore that myth a little.

When you think of weight lifters, you probably think of body builder’s, right?

You think of the men and women on ESPN parading around in little swimsuits with big bulky muscles popping out all over the place.

There are three reasons for this:

1.These people are an extremely minute percentage of the population.
2.That is their livelihood and they spend 4 to 5 hours a day in the gym.
3.Most of them are using performance-enhancing drugs (steroids, etc.) to look like that.

So if you can get that image of the “bodybuilder” out of your head and think in terms of the average everyday person, you will see why the myth about getting bulky is just that, a myth!

What we’re going to talk about next is simple.

When you lift weights your body builds muscle.

The more muscle you have, the more calories you burn (even at rest).

The more calories you burn the less you weigh.

Let me give you an example of this that might make it a little easier to understand.

Let’s say two women are sitting on the couch watching some T.V.

Woman #1 strength-trains 3 times a week, but woman #2 does not.

After an hour of watching T.V goes by, who will have burned more calories?

The common answer to that would be that they both burned the same (almost nothing), since they were just sitting and not moving.

But the actual answer would be that woman #1 burned more calories, and I’ll tell you why for one simple reason.

THE MORE MUSCLE YOU HAVE THE MORE CALORIES YOU BURN!!

About the Author:

Kevin Valluzzi is the owner of “The Fitness Leader,” an in-home training business located in Bergen County NJ. He has helped hundreds of women lose fat and redesign their bodies through training, motivating and empowering. More information can be found on his web-sites: www.thefitnessleader.com and www.redesignyourbody.com. You can reach Kevin Directly at: 201-638-1902.

 

 

 

 

I love my job because I work with warriors and receive inspiration in the form of high amounts of energy.

The picture above is the reason why I chose to leave the world of one on one training and return to my world of team training.

There are no matching outfits, people are sweating, and its not a beauty contest!

Just straight, old school, bust ass, get it done workouts.

There is 10 x more motivation and energy when you see people around you giving it their all.

The slowest and weakest person can be the most inspirational because of the drive and effort of their performance.

It helps us realize how hard or how little we are pushing ourselves.

Our team is full leaders, protectors, helpers, comedians (look at the crazy guy in the left hand corner), partiers, and everything else in between.

We are real.

We have a sense of humour and understand that life can be stressful without the release of laughter.

But we also understand that life is a game where talent means nothing without focused, consistent, and persistent effort.

Thank you for being my daily inspiration.

Jaiya Figueras

 

Hey!

This is Jaiya Figueras.

The Trainer on The Corner had the day off!

I had the opportunity to go back and train where I learned a vast majority of my craft, drive, and passion at the Wardance Fight Gym in Irvine, California.

It is a place full of both male and female warriors.

There are no bells and whistles.

Its not full of flat screen televisions and people walking around aimlessly because they don’t know what to do.

Its not a place where girls wear cute little color coordinated outfits to get attention or guys stare at themselves in the mirror.

In fact, there aren’t any mirrors!

There is fighting, grunting, laughing, and its filled with motivation and knowledge.

Its same spirit and attitude that we have made a clear effort to recruit in Long Beach.

Not only do we look good, but we can perform any physical challenge that arises no matter what the age or sex.

When you watch this video, keep in mind that 375 is not a trainer.

He is simply another person that was training alongside me.

He motivated and pushed me to step it up.

But he was nearly 20 years older than me.

Watching this video and training with “375″ inspires me to have no mercy on people who say “I am old”.

In fact, its proof that it is an excuse that people make for not trying to the next level.

I was trained and filmed by Matty Orlando, The Trainer’s Trainer.

He trains many of the trainers at Wardance Fight Gym: a gritty gym in Orange County known for no B.S. workouts.

William Robertson is the owner of Wardance and the co-creator of original Backyard Boogie in Orange County.

There has never been a successful person who hasn’t had a coach.

I always keep that in mind.

It humbles me to try new workouts and always go back to my roots for inspiration.

Check out the video below!

 

 

A compilation of great stuff!!!! Read on!

Can Thinking Make You Fat? By Sheri O. Zampelli, M.S., CCH

What if your thinking creates your body?

Take the example of Daisy. She always felt like she’d look better if she lost 5 or 10pounds.
From the time she was 16-years-old, she said things like, “I’d like to go swimming but I’m too fat to wear a bathing suit.”

Or, “What guy would want to date a fatty like me?”

At age 31, after 15 years of referring to herself as “fat” she finally became “fat.”

Now she looks at pictures from high school in astonishment.

“How could I ever have thought of myself as fat?

I only wish I were that “fat” now!” She says.

The truth is, our thoughts have a powerful impact on our behavior.

Consider the following example:

Original Thought: “I’ll never lose weight.”

Reaction: I might as well eat this cake. What’s the point of going to the gym?

Result: You eat the cake, skip the gym and prove yourself right!

Perhaps you have a thought such as “I am fat”.

Just because you think it, doesn’t mean it’s true.

You need evidence to support your statement, so you glance down at one of your problem areas or stare at a roll of fat over your jeans.

Now, you have “proof”.

You react.

Maybe you react on a subconscious or biological level, (i.e. you feel bad).

Your body is reacting on a chemical/cellular level.

The longer you hold the thought, “I am fat” and stare at the accompanying “proof” the more real and intense your belief becomes.

Sometimes you feel so fat and miserable that you decide, “what’s the point?” and reach for high-fat, high-sugar comfort food to feel better.

Or, you starve yourself and wreak havoc on your metabolism and set yourself up for future overeating. If you continue this cycle, you are in the process of creating a weight problem.

Here’s how the scenario might play out if you choose to be in control of your mind/body reaction.

You have a thought: “I am fat” but his time you are aware of the power of your thoughts. You refuse to look in the mirror or feel your fat rolls to “prove it”.

Instead, you tell yourself, “I accept my body as it is now and allow it to become thinner” or you tell yourself, “no, that’s a lie, I am actually beautiful, strong and capable.”

Now you are in the process of creating a new self-fulfilling prophecy and you will feel drawn to “prove” your new beliefs.

Some of us feel “fat” because we are comparing ourselves to a thinner person.

In that case we can say to ourselves statements like: “I am doing my best” and “I maintain the right to determine what is attractive by my own standards.”

Other times, the “fat” feeling is triggered by temporary bloating.

In that case say, “I am temporarily bloated but that’s not the same as fat.”

Some of us have a very distorted body image.

Many women I’ve worked with have noted that they feel fat or see themselves as fat even after they’ve reached a goal they thought would make them feel great.

We can take the power out of “I am fat” by stating the facts such as: “I am at my goal weight” or “I’m at the size that’s right for me.”

Choosing these new perspectives over the old, automatic reactions will cause your body to have an entirely different response.

You will have stopped the chain of events that probably triggered overeating or feelings of defeat in the past.

Therefore, slowly but surely you begin creating a new reality.

You no longer fall prey to the old, automatic reactions of beating yourself up or overeating.

If you continue to take charge of your thinking, your setbacks will be smaller, shorter and farther in between.

Gradually, you will gain control of your mind and body so you can find a weight that’s comfortable for you.

It begins with awareness and a choice.

We are all capable of becoming more aware and making positive choices.

Sheri O. Zampelli, M.S., CCH is the author of Donate Your Weight and developer of the Donate Your Weight Program. For details, visit www.donateyourweight.com

 

I came across this article by a health and fitness professional named Dax Moy.

Tap water is tested more vigorously than bottled water:

Tap water is subjected to more rigorous testing and purity standards than bottled water.

One-third of the bottled water tested contained levels of contamination.

Under the Safe Drinking Water Act, water suppliers are required to provide an annual report on the quality of your local water and to test tap water daily.

By comparison, the FDA examines bottled water only weekly, and consumers can’t get the agency’s results.
You can easily get the lowdown on your state’s drinking water quality at

http://www.epa.gov/safewater/dwinfo/index.html

Energy costs to make bottled water:

Americans bought a total of 31.2 billion liters of water in 2006.

Producing the bottles for American consumption required more than 17 million barrels of oil, not including the energy for transportation.

Bottling the water produced more than 2.5 million tons of carbon dioxide.

It took 3 liters of water to produce 1 liter of bottled water!
Pollution:

Once the bottled water is produced and consumed, the plastic bottle must be disposed of, which results in even more issues for our environment.

86 percent of plastic water bottles used in the United States become garbage or litter.

Tap Water Costs less:

Bottled water costs about 500 times more than tap. If you’re into really fancy labels, up to 1,000 times more.

If anybody is wondering why the hell we wear these crazy hats and costumes, dance spontaneously and joke around, the answer is very simple:

Laughing is great for your health.

The workouts themselves are extremely challeging and effective.

Professional athletes, clients with over 20 years of exercise history, and college professors of physical therapy say this is the best workout they have ever done.

Laced the workouts with laughter and it becomes a life enhancement program.

Here are some of the benefits of laughter.

1. Laughing 100 times roughly equals 15 minutes on an exercise bike? Vigorous laughter increases the heart rate deepens the breathing rate, and uses muscles in the face, stomach, and diaphragm.

2. Aside from improving our moods, laughter can reduce stress, help fight infection, and reduce pain.

3. The levels of two stress hormones, cortisol and epinephrine which suppress the body’s immune system, will actually drop after a dose of laughter.

4. Laughter causes positive changes in brain chemistry by releasing endorphins, and it brings more oxygen into the body with the deeper inhalations.

5. Laughter releases anger, fear, guilt, anxiety and tension.

6. Laughter encourages concentration on “right” attitudes rather than “wrong” attitudes.

7. Higher levels of an antibody (salivary immunoglobulin A) that fights infectious organisms entering the respiratory tract were found in the saliva of people who watched humorous videos or experienced good moods.

8. Researchers found after watching an hour-long video of slapstick comedy that the “natural killer cells,” which seek out and destroy malignant cells, more actively attacked tumor cells in test tubes.

And these effects lasted up to 12 hours.

9. The 1998 movie Patch Adams told the real-life story of a nonconformist doctor convinced that fun, play, and clowns are important in improving patients’ quality of life in a grim hospital atmosphere.

10. Planning enjoyable activities for the future will reduce the stressor hormones such as cortisol and epinephrine.

 

It applies to anybody that has ever shot down their own ideas because they thought that someone else was already doing it. Here it is:

Thomas Edison’s Great Success Secret by Dax Moy

I used to think that in order to become successful that I had to create unique ideas that no-one, not another soul on the planet had had and then do my best to market them before others had their own ‘unique’ ideas that were the same as mine (think about that for a second)

I used to think that if someone took one of my ideas and used it to make money then they were somehow stealing something from me and weakening my position so that my own success would falter and that if I did the same with theirs that this somehow made ME a thief.

I used to think “I can’t do that, it’s already been done… I’ve missed the boat on this” and quit projects that I’d been passionate about because someone ‘beat’ me to bringing it to market.

I used to.

But not anymore.

Now I realise that no idea is truly unique but that each of us has a unique way of applying (or failing to apply) our ideas to our lives. Because of this, there is more than enough room for EVERY idea any of us ever have.

If this wasn’t the case then there would only ever be one of any type of commodity or item in the world.

One type of car.

One type of TV.

One type of washing machine.

One type of [Insert what YOU do here]

But there’s not is there?

There are hundreds, if not thousands of each of these things.

Why not one more?

Now I realise that every person who came before me and everyone who follows gets an equal share of all the information and ideas of all the generations who precede them.

It doesn’t make sense NOT to use it.

You wouldn’t dismiss reading because someone else ‘invented’ it, would you?

You wouldn’t rid your home of electricity because someone else beat you to it?

You wouldn’t pass up medical help because you had no hand in the founding of medical knowledge, right?

So what if what you want to do is already in existence?

If you want to do it, and do it your way then do it!

Life isn’t like school.

There’s no teacher who’s going to mark you down for copying the kid next to you.

Copy all you want…. then improve.

Now I realise that Thomas Edison’s formula for success is the fastest, surest way to guarantee that you get what you want from life.

“…start where the last man left off.”

See, you really don’t have to re-invent the wheel.

In fact, that’s just not smart.

It’s wasteful.

But…

You CAN paint the wheel the colour your want it.

You CAN use different materials.

You CAN make it bigger or smaller, wider or narrower.

You CAN.

So, if it feels like success has been eluding you and that your ‘unique’ ideas never seem to go anywhere or that others ‘beat you to it’ before you get the rewards, then try Edison’s approach.

Start where the last person left off and add your signature to an existing success.

It’s always easier to improve on someone else’s idea than start from scratch.

That doesn’t mean that the improvement isn’t just as valuable (or more so) than the ‘original’ idea.

The idea you improve upon may change millions of lives whilst the one you insist upon being original may never see the light of day… worth thinking about!

Truth, Joy and Love
Dax

Dax Moy is regarded as the UK’s top fitness professionals and a regular contributor to Health and Fitness Magazine, FITPRO, Trax and other leading UK publications. Dax has built several successful studios, generated hundreds of thousands of dollars in online revenue and has coached thousands of personal trainers to build thriving businesses and achieve their goals through his mentorship programs, coaching and products. For more information about Dax’s programs visit www.daxmoy.com.

How many calories should you eat per meal and snack to lose fat?

99 % of the population does not know how much they should be eating per meal and snack. Chances are you don’t either. Use the scale below to get on track. Once you find out, have breakfast within one hour and don’t go 4 hours without eating!This scale is based on 3 meals with 2 snacks in between:

Women:

(bodyweight x 2.4)= calories per meal.

For example if Mary weighs 150 pounds

(150 x 2.4) = 360 per meal

Mary’s 2 snacks should be half the calories of her meal:

360/2= 180 calories

Mary should eat 360 calories per meal and 180 calories per snack to get leaner.

Men:

(bodyweight x 10.75)= daily calories

For example if John weighs 217 pounds

(217 x 2.7) = 586 calories a meal

John’s 2 snacks should be half the calories of his meal:

586/2= 293 calories per snack

John should eat 586 calories per meal and 293 calories per snack to get leaner.

There it is!

Now calculate your caloric intake.

Good luck!

The Method to our Madness!

 

Just in case YOU THINK we are just throwing madness together with no type of method;

or if you dont know what to tell your friends when they ask, “So whats it like?”…

Our Method is called Movement Training

It targets your body from every angle by breaking up your training into the 5 basic human movements:

1. Pushing- Pushing resistance away from your body.

2. Pulling- Pulling resistance to your body.

3. Twisting- Twisting your body.

4. Up and Down- Eleveation of your body is changing.

5. Locomotion- Moving from one location to another.

By executing these 5 different movements in your training session every muscle fiber is engaged.

We believe in Bruce Lee’s concept: “The best style is no style at all”

So we constantly strive to move outside the box and move in and out of different forms.

In life, your body works as a unit.

Not one bodypart at a time.

Here is an example of yesterday’s the Backyard Boogie outdoor workout:

Can you find the 5 movements within this workout?

Backyard Boogie 8/26/08:

Shore and Back (SAB)(400 yard run through sand and stairs)
squats x 20
pushups x 20
full sit ups x 20
1 round

300 yard run
reverse lunge x 20
push up with rotation x 20
prone bridge with leg raise x 20
1 round

300 yard run
squat jumps x 20
push ups x 20
bicyles x 50
1 round

Around the World (ATW) (600 yard run through sand, boardwalk, and stairs)

step ups x 20
dips x 20
crab crawls x 20 yards
treestand x max
carioca 50 yards, run 50 yds x 2
3 rounds

Moon and Back (MAB) (700 yard run through sand, boardwalk, and stairs)

tug o war on your back x 1
backward spiderman x 20 yards
sand bag push ups x 20
lunge x 20 yards, run 10 yards x 2
300 yard run
3 rounds

Lifeguard Tower to Stairs (LTS) (400 yard run through sand and stairs)

DAMN that was alot!

Good f-ing job guys and gals!

I couldn’t do that by myself!

If you know one person would appreciate our method of madness, forward this article to them and tell them to click on: http://themovementteam.com/method.php