QUOTE

"The strongest Resistance to overcome, however, comes from within.  You will find that the person most often responsible for holding you back is actually you!  People often give themselves a “no” before they allow anyone else to.  In the mission to promote fitness and help people exercise, we are outnumbered.  We do not share the same beliefs as the common person today."

Martin Rooney

50 FOOD WITH SUPERPOWERS!

You can get most, if not all, of the nutrients essential to good health by selecting the right combination of foods.  The list was found on menshealth.com.  You may not live forever, but you just might come close.

Click here for SUPERPOWERED FOODS BABY>>>>

QUOTE

"The way to seeing that you are making improvement is by finding things that you cannot do."

Martin Rooney

Now, this quote goes very well with training and overall wellness.  Once a movement or exercise becomes easier or less challenging, the next step is obviously to increase the difficulty of the move.  Consistantly make physical and mental improvements by challenging yourself.

Indignation for Self-Defense: "How Dare You?"

GET RID OF BACK PAIN! OR AT LEAST REDUCE IT WITH THESE MOVES!

QUOTE!

"You can have results or you can have your excuses. You cannot have both."

Rofami Inc.

FIT RESPONDER NEWS LETTER

This newsletter is obviously geared towards first responders, but the information is useful to anyone.  This month's topics include:

Are You Really Drinking Enough Water?

Stress Shown to Impair Recovery From Workout

Sitting Is the New Disease

CLICK HERE FOR NEWLETTER>>>>

WORKOUT ROUTINE

BELOW IS A ROUTINE I PUT TOGETHER FOR THE MEMBERS OF MY RESPONSE TEAM.  IT IS VERY BASIC AND SHOULD FIT IN WELL WITH ANY ROUTINE YOU ARE CURRENTLY DOING.  I RECOMMEND A DAY OF REST IN BETWEEN EACH WORKOUT. 

SAMPLE PROGRAM FOR THREE TRAINING DAYS PER WEEK

·        DAY ONE CIRCUIT:  30 SECOND JOG OR WALK, SUB MAX PULLING VARIATION (PULL UP, MIXED GRIP PULL UP, CHIN UP, INVERTED ROW), 30 SECONDS OF A LUNGE VARIATION (BODY WEIGHT ONLY, JUMPING, REVERSE, SIDE, STEP UP) AND 30 SECOND PLANK VARIATION ( PUSH UP HOLD, REGULAR, MOVING, SIDE).  DO NOT REST UNTIL AL L THE EXERCISES ARE COMPLETED.  THE AMOUNT OF REST TAKEN BETWEEN CIRCUITS WILL VARY DEPENDING ON EACH TEAM MEMBERS CONDITIONING.  YOUR GOAL IS TO NOT REST AT ALL BETWEEN CIRCUITS!!  REPEAT THE CIRCUIT 3-5 TIMES.

·        DAY TWO CIRCUIT:  30 SECOND JOG OR JUMP ROPE, 30 SECOND SQUAT VARIATION (REGULAR, JUMP, STAGGERED, WALL), 30 SECOND PUSH UP VARIATION (REGULAR, PLYO, CLOSE, WIDE, PIKE, HANDSTAND, DECLINE, INCLINE), SUB MAX PULLING VARIATION AND 30 SECOND PLANK VARIATION.   THE AMOUNT OF REST TAKEN BETWEEN CIRCUITS WILL VARY DEPENDING ON EACH TEAM MEMBERS CONDITIONING.  YOUR GOAL IS TO NOT REST AT ALL BETWEEN CIRCUITS!!  REPEAT THE CIRCUIT 3-5 TIMES.

·        DAY THREE CIRCUIT:  25 MOUNTAIN CLIMBERS, 8 REPS PULLING VARIATION, 5 SQUAT THRUSTS AND 5 BEAR CRAWLING PUSH UPS.  REPEAT THIS CIRCUIT AS MANY TIMES AS POSSIBLE IN 15 MINUTES.  THIS CIRCUIT CALLS FOR VERY LIMITED REST. 

HOLIDAY EATING TIP #4

Here is a quick glance at the three micronutrients that make up our daily meals and why they are important to our body.
-Protein:  Our body, organs, muscle and bones are made up from it.  It helps regulate hormones and our body functions.
-Fats:  A form of energy for the body,  helps regulate hormones and stores certain vitamins for later use.
-Carbohydrates:  Our body's main source of energy, helps with digestion and controls cholesterol.

HOLIDAY WORKOUT TIP #3

Here are tips I recently gave to our jail response team on the topic of training:

-The best programs won't work without consistent effort.  Randomly working out will not yield results.  It will just make you sore.
-Start with bodyweight exercises.  Learn to move.  Don't be in a rush to lift weights when you can't even lift your own body.
-Keep it simple.  The most simple exercises are still around and still being used because they work.
-Record everything.   Your workout sets and reps, exercises, date and time, location, how you feel (tired, unmotivated, hungry, energized, etc...) and anything else that might reflect how your workout may go.
-Set attainable goals.  Be realistic when it comes to goal setting.  Some people set goals for every workout. 
-Learn to be comfortable being uncomfortable.   I feel you need to combine exercises that you enjoy and ones you do not.  That is how you will make the biggest gains in your training.  
-MAKE TIME FOR TRAINING!! 

HOLIDAY EATING TIP #3

Nutrition tips:

-All the training won't mean shit if your diet sucks.
-Proper nutrition helps in all aspects of training:  Replaces what was lost (nutrients), helps with recovery, builds muscle, reduces risk of disease and keeps you from getting good fat.
-Eat a diet consisting mainly of lean meats, fruits, veggies, whole grains and some fats.
-Stay away from fad diets.  DIETS DO NOT WORK!  Once the diet is over you go back to the old way of eating.  OR, you fall off your diet because you limited the foods you crave.  Schedule in those foods that you crave.  You need a lifestyle change.
- Put it all together and make smart choices.  Stop making the same bad meal mistakes every day or every meal. 

HOLIDAY WORKOUT TIP #2

Do not make the cold weather an excuse to stay in and hibernate!  Warm up indoors until you break a sweat then venture out to be active.  Warming up indoors will prepare your body faster for training than doing it out in the cold.  Your muscles will thank you!  Here is a warm up example.

Do the following movements none stop until you are ready to get outdoors:

1. 10 jumping jacks
2. 10 butt kicks
3. 10 jumping jacks
4. 10 high knees
5. 10 jumping jacks
6. 10 pushups

Ask DeFranco's Gym - episode #14: The TRUTH regarding Six-Pack Abs & Cor...

CONFESSIONS OF A CORPORATE WELLNESS COACH

Below is the being of an article I found on elitefts.com.   It is a little bit of a rant and plea by the author, Mike Snader, for people to wake up about their health.  We all have to take responsibility for what is happening in our society when it comes to the topic of health and wellness.

I’m not sure what has happened to society. I’m not saying this because I place myself on some high pedestal and think I’m better than everyone else. I’m saying this because of the blatant disregard for general health.
My job is to put together health and wellness programs for a large company with the intentions of improving the health of employees and lowering the insurance costs of the company. This benefits everyone; it’s a win/win. However, not even cash incentives or reduced premium costs will wake up the masses. Sorry if this isn’t a ‘get ripped’ or ‘increase your bench press’ type of article. This is a plea for you and your friends and family to understand how important your health is. Because this is a fitness website, the majority of you reading this probably take fairly good care of yourselves. However, we all know people who need a wake-up call.

Click here to continue reading>>>

Food Matters

WATCH THIS VIDEO!!!!!

 

http://foodmatters.tv/

Holiday Eating Tip #2

READ FOOD LABELS

 

 

http://www.medicinenet.com/script/main/art.asp?articlekey=175565

WORKOUT TIP FROM MENS FITNESS ON TWITTER

Check out @MensFitness's Tweet: https://twitter.com/MensFitness/status/408073172345298944

No Excuses

THERE ARE WORSE THINGS THAN WORKOUT OUT!

Get your ass moving!!  Here is your goal:  see how long it takes you to do 50 burpees.  Then in a few days time yourself again and see if you improve.  If you don't,  then do 50 more as punishment. 

MAKING TIME FOR WHAT YOU TRULY WANT!!!

The things you do everyday were given time to get done.  You felt they were important enough to be given a slice of your 24 hour day.  Are there things you feel are important, but just don't make the cut day in and day out?  Things that could possibly alter your mood for the better, increase your life span, reduce the risk of a chronic illness, turn back the clock, make you more mobile for everyday life or get you off certain medications?  The things I am talking about are exercise and proper nutrition.  Both of these are medicine for the body. 
In a recent issue of Experience Life Magazine I read that the average American spends only 33 minutes on food preparation each day compared to 5 hours and 11 minutes watching TV each day.  So lets break down this information just a little.  Lets say your average American eats three meals and two snacks a day.  That is an average of 6.6 minutes spend preparing every meal or snack.  Our hope is that this person has their meals already portioned out and pre-packed.  But we all know the likelihood of this being true is slim. 
Now the five hours in front of the TV.  Those five hours are probably spent sitting and eating.  That could be five hours of exercise, or three hours of exercise and two hours of food prep for the week, or two hours of exercise and three hours of food prep, etc...  You know what I am getting at. 
For such an advanced society, we sure do need a slap in the face type wake up call!!  We have one life to live.  Why not live it the best we can with the least amount of issues.